[{"data":1,"prerenderedAt":669},["ShallowReactive",2],{"lexique-en-lipids-fats":3,"lexique-all-en":311,"lexique-trans-en-lipids-fats":663},{"id":4,"title":5,"body":6,"description":301,"extension":302,"lang":303,"letter":304,"meta":305,"navigation":306,"path":307,"ref":12,"seo":308,"stem":309,"__hash__":310},"lexique/lexique/en/lipids-fats.md","Lipids (Fats)",{"type":7,"value":8,"toc":290},"minimark",[9,13,18,30,37,40,47,50,55,88,90,93,95,99,103,106,110,113,117,137,141,148,150,154,214,216,220,224,241,245,256,258,262,273,275,279],[10,11,5],"h1",{"id":12},"lipids-fats",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,25,26,29],"p",{},[22,23,24],"strong",{},"Lipids"," (fats) are macromolecules representing a ",[22,27,28],{},"concentrated energy source"," and playing vital roles in the body.",[19,31,32,33,36],{},"1 gram delivers ",[22,34,35],{},"9 kcal",", more than double protein or carbs.",[38,39],"blockquote",{},[19,41,42,43,46],{},"💡 Contrary to long-held belief, eating fat does not directly make you fat. ",[22,44,45],{},"Excess calories"," cause weight gain, regardless of the source.",[48,49],"hr",{},[51,52,54],"h3",{"id":53},"why-lipids-are-essential","Why lipids are essential",[56,57,58,65,71,77,83],"ul",{},[59,60,61,64],"li",{},[22,62,63],{},"Hormone production",": testosterone, estrogens (made from cholesterol)",[59,66,67,70],{},[22,68,69],{},"Cell membranes",": 50% lipid-based",[59,72,73,76],{},[22,74,75],{},"Nervous system",": the brain is 60% fat",[59,78,79,82],{},[22,80,81],{},"Vitamin absorption",": A, D, E, K",[59,84,85],{},[22,86,87],{},"Long-term energy reserve",[38,89],{},[19,91,92],{},"⚠️ Going below 0.5 g/kg/day of lipids can drop your testosterone by 20-30% in weeks.",[48,94],{},[51,96,98],{"id":97},"types-of-lipids","Types of lipids",[14,100,102],{"id":101},"_1-saturated-fats","1. Saturated fats",[19,104,105],{},"Stable when cooked. Sources: butter, fatty meats, cheese, coconut oil. Recommended: moderate (10-15% of total calories).",[14,107,109],{"id":108},"_2-monounsaturated-fats-omega-9","2. Monounsaturated fats (omega-9)",[19,111,112],{},"Sources: olive oil, avocado, almonds. Role: cardiovascular health. Prioritize (15-20%).",[14,114,116],{"id":115},"_3-polyunsaturated-fats-omega-3-and-6","3. Polyunsaturated fats (omega-3 and 6)",[56,118,119,125,131],{},[59,120,121,124],{},[22,122,123],{},"Omega-3",": fatty fish, flax seeds, walnuts",[59,126,127,130],{},[22,128,129],{},"Omega-6",": vegetable oils (sunflower, corn)",[59,132,133,136],{},[22,134,135],{},"Ideal ratio",": 1:4 — modern diets are too omega-6 heavy",[14,138,140],{"id":139},"_4-trans-fats-avoid","4. Trans fats (avoid)",[19,142,143,144,147],{},"From industrial hydrogenation. ",[22,145,146],{},"Highly harmful",". Sources: margarines, pastries, fast food.",[48,149],{},[51,151,153],{"id":152},"how-much-per-day","How much per day?",[155,156,157,170],"table",{},[158,159,160],"thead",{},[161,162,163,167],"tr",{},[164,165,166],"th",{},"Profile",[164,168,169],{},"Recommended intake",[171,172,173,182,190,198,206],"tbody",{},[161,174,175,179],{},[176,177,178],"td",{},"Hormonal minimum",[176,180,181],{},"0.8 g/kg/day",[161,183,184,187],{},[176,185,186],{},"Cutting",[176,188,189],{},"0.8 - 1 g/kg/day",[161,191,192,195],{},[176,193,194],{},"Maintenance",[176,196,197],{},"1 - 1.2 g/kg/day",[161,199,200,203],{},[176,201,202],{},"Bulking",[176,204,205],{},"1 - 1.5 g/kg/day",[161,207,208,211],{},[176,209,210],{},"Ketogenic diet",[176,212,213],{},"2 - 3 g/kg/day",[48,215],{},[51,217,219],{"id":218},"best-sources","Best sources",[14,221,223],{"id":222},"prioritize","Prioritize",[56,225,226,229,232,235,238],{},[59,227,228],{},"🥑 Avocado: 15 g/fruit",[59,230,231],{},"🐟 Salmon, sardines, mackerel: 10-15 g/100g",[59,233,234],{},"🌰 Almonds, walnuts, hazelnuts: 50-60 g/100g",[59,236,237],{},"🥚 Whole eggs: 5 g/egg",[59,239,240],{},"🫒 Extra virgin olive oil",[14,242,244],{"id":243},"avoid","Avoid",[56,246,247,250,253],{},[59,248,249],{},"❌ Hydrogenated margarines",[59,251,252],{},"❌ Refined oils reheated multiple times",[59,254,255],{},"❌ Ultra-processed ready meals",[48,257],{},[51,259,261],{"id":260},"myths-to-debunk","Myths to debunk",[56,263,264,267,270],{},[59,265,266],{},"❌ \"Fat makes you fat\": total calories matter",[59,268,269],{},"❌ \"Eggs are bad for the heart\": false, excellent nutrient source",[59,271,272],{},"❌ \"Avoid all saturated fats\": essential in moderate amounts",[48,274],{},[51,276,278],{"id":277},"key-takeaways","Key takeaways",[19,280,281,282,285,286,289],{},"Lipids are ",[22,283,284],{},"not the enemy",". Aim for 1 g/kg/day, prioritize good sources (fatty fish, avocado, nuts, olive oil), avoid trans fats. ",[22,287,288],{},"Cutting fats below 0.8 g/kg = sabotaging your testosterone",".",{"title":291,"searchDepth":292,"depth":292,"links":293},"",2,[294,296,297,298,299,300],{"id":53,"depth":295,"text":54},3,{"id":97,"depth":295,"text":98},{"id":152,"depth":295,"text":153},{"id":218,"depth":295,"text":219},{"id":260,"depth":295,"text":261},{"id":277,"depth":295,"text":278},"Lipids are essential for hormone production and vitamin absorption. Discover your needs, the right sources and their role in bodybuilding.","md","en","L",{},true,"/lexique/en/lipids-fats",{"title":5,"description":301},"lexique/en/lipids-fats","akmblT0WWvl-gtO8Y-DhXGopEJrAcDpHWOCV5O2vBWc",[312,316,320,324,328,332,336,340,344,348,352,356,360,364,368,372,376,380,384,388,392,396,400,403,407,411,415,419,423,427,431,435,439,443,447,451,455,459,463,467,471,472,476,480,483,487,491,495,499,503,507,511,515,519,523,527,531,535,539,543,547,551,555,559,563,567,571,575,579,583,587,591,595,599,603,607,611,615,619,623,627,631,635,639,643,647,651,655,659],{"title":313,"description":314,"slug":315},"AMRAP - As Many Reps/Rounds As Possible","AMRAP is a high-intensity training format: do as many reps or rounds as possible in a fixed time. CrossFit favorite.","amrap-as-many-reps-rounds-as-possible",{"title":317,"description":318,"slug":319},"ATP (Adenosine Triphosphate)","ATP is the universal energy currency of the body. Every muscle contraction, every cellular function depends on it.","atp-adenosine-triphosphate",{"title":321,"description":322,"slug":323},"Abduction","Discover what abduction is in bodybuilding, this movement which moves a limb away from the central axis of the body to develop the stabilizing muscles.","abduction",{"title":325,"description":326,"slug":327},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":329,"description":330,"slug":331},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":333,"description":334,"slug":335},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":337,"description":338,"slug":339},"Anabolic window","The anabolic window is the post-workout period considered ideal for nutrition. The reality: it's much longer than thought.","anabolic-window",{"title":341,"description":342,"slug":343},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":345,"description":346,"slug":347},"BCAA","BCAAs are 3 essential branched-chain amino acids: leucine, isoleucine, valine. Discover their real usefulness, timing, and whether you actually need them.","bcaa",{"title":349,"description":350,"slug":351},"BMI","BMI (Body Mass Index) is a quick health screening tool, but it doesn't account for body composition. Limited but useful.","bmi-body-mass-index",{"title":353,"description":354,"slug":355},"BMR","BMR (Basal Metabolic Rate) is your resting metabolism — the calories burned just to stay alive. Learn how to calculate and optimize it for your fitness goals.","bmr",{"title":357,"description":358,"slug":359},"Body fat percentage","Body fat percentage measures the share of fat in your total body mass. A key indicator of body composition.","body-fat-percentage",{"title":361,"description":362,"slug":363},"Body recomposition","Body recomposition is gaining muscle and losing fat at the same time. Possible but slow — discover the conditions for success.","body-recomposition",{"title":365,"description":366,"slug":367},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":369,"description":370,"slug":371},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":373,"description":374,"slug":375},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":377,"description":378,"slug":379},"Calorie deficit","A caloric deficit means consuming fewer calories than you burn. It's the only proven mechanism for fat loss. Learn how to set yours up properly.","calorie-deficit",{"title":381,"description":382,"slug":383},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":385,"description":386,"slug":387},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":389,"description":390,"slug":391},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":393,"description":394,"slug":395},"Concentric (Phase)","The concentric phase is the lifting movement, where the muscle shortens under load. It's the active phase that produces force.","concentric-phase",{"title":397,"description":398,"slug":399},"Creatine","Creatine is the most studied supplement in sports nutrition, proven to boost strength, power and muscle mass. Learn dosage, timing and real benefits.","creatine",{"title":186,"description":401,"slug":402},"A cutting phase is a period of caloric deficit aimed at losing fat while preserving muscle. Discover how to do it without losing your hard-earned gains.","dried",{"title":404,"description":405,"slug":406},"DOMS (Delayed Onset Muscle Soreness)","DOMS is the muscle soreness that appears 24-72h after exercise. Discover its causes, how to manage it, and what it really means for your progress.","doms-delayed-onset-muscle-soreness",{"title":408,"description":409,"slug":410},"Deload","Deload is an active recovery week where you intentionally reduce volume and intensity to allow your body to fully recover and come back stronger.","deload",{"title":412,"description":413,"slug":414},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":416,"description":417,"slug":418},"EMOM - Every Minute On the Minute","EMOM (Every Minute On the Minute) is a training format where you start a set at the top of each minute and rest until the next.","emom-every-minute-on-the-minute",{"title":420,"description":421,"slug":422},"Eccentric (Phase)","The eccentric phase is the lowering movement, where the muscle lengthens under tension. It's the most damaging phase and the key driver of hypertrophy.","eccentric-phase",{"title":424,"description":425,"slug":426},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":428,"description":429,"slug":430},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":432,"description":433,"slug":434},"Fibers","Muscle fibers are the cells that make up muscle. Two main types — Type I (slow) and Type II (fast) — define your physical potential.","fibers",{"title":436,"description":437,"slug":438},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":440,"description":441,"slug":442},"Foam rolling","Foam rolling is a myofascial self-massage technique to release muscle tension. Find out how to use it effectively to improve recovery and mobility.","foam-rolling",{"title":444,"description":445,"slug":446},"For Time","For Time is a training format where you complete a fixed amount of work as fast as possible. Race against the clock.","for-time",{"title":448,"description":449,"slug":450},"Full Body","A full body program trains all major muscle groups in each session, 2-4 times per week. Ideal for beginners and strength training.","full-body",{"title":452,"description":453,"slug":454},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":456,"description":457,"slug":458},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":460,"description":461,"slug":462},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":464,"description":465,"slug":466},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":468,"description":469,"slug":470},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":5,"description":301,"slug":12},{"title":473,"description":474,"slug":475},"Macrocycle","A macrocycle is the global organization of your training over 3-12 months. The highest level of periodization, your annual game plan.","macrocycle",{"title":477,"description":478,"slug":479},"Macronutrients (Macros)","Macronutrients are the 3 main types of nutrients: proteins, carbohydrates and lipids. Their balance is crucial for performance and body composition.","macronutrients-macros",{"title":194,"description":481,"slug":482},"Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":484,"description":485,"slug":486},"Mass gain","Mass gain (or bulk) is a controlled caloric surplus phase aimed at building muscle. Discover how to do it without gaining excess fat.","mass-gain",{"title":488,"description":489,"slug":490},"Meal timing","Meal timing is the strategic distribution of your meals around training and through the day to optimize performance and recovery.","meal-timing",{"title":492,"description":493,"slug":494},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":496,"description":497,"slug":498},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":500,"description":501,"slug":502},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":504,"description":505,"slug":506},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":508,"description":509,"slug":510},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":512,"description":513,"slug":514},"Muscular endurance","Muscular endurance is a muscle's capacity to sustain repeated or prolonged contractions without excessive fatigue. Foundation of many sports.","muscular-endurance",{"title":516,"description":517,"slug":518},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":520,"description":521,"slug":522},"NEAT","NEAT is the energy you burn through all your daily activities outside of training. The most underestimated lever of your body composition.","neat",{"title":524,"description":525,"slug":526},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":528,"description":529,"slug":530},"Passive recovery","Passive recovery links on complete rest to allow the body to regenerate. Find out when and how to use it effectively.","passive-recovery",{"title":532,"description":533,"slug":534},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":536,"description":537,"slug":538},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":540,"description":541,"slug":542},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":544,"description":545,"slug":546},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":548,"description":549,"slug":550},"Progressive overload","Progressive overload is the foundational principle of training: gradually increasing the demand on your muscles to keep gaining strength and size.","progressive-overload",{"title":552,"description":553,"slug":554},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":556,"description":557,"slug":558},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":560,"description":561,"slug":562},"Push/Pull/Legs (PPL)","The Push/Pull/Legs program divides the workout into 3 types of sessions: push (chests/shoulders/triceps), pull (back/biceps) and legs. Optimal for all levels with frequency 2x/week per muscle.","push-pull-legs-ppl",{"title":564,"description":565,"slug":566},"RIR","RIR (Reps in Reserve) measures how many reps you have left before failure. Modern, intuitive tool to manage intensity.","rir-reps-in-reserve",{"title":568,"description":569,"slug":570},"RPE","RPE (Rate of Perceived Exertion) is a 1-10 scale to measure subjective effort. Essential tool for managing intensity.","rpe-rate-of-perceived-exertion",{"title":572,"description":573,"slug":574},"Range of motion (ROM)","Range of motion (ROM) is the amplitude through which a joint or muscle can move during an exercise. Crucial for hypertrophy and joint health.","range-of-motion-rom",{"title":576,"description":577,"slug":578},"Repetitions (Reps)","A rep is one complete execution of an exercise. The rep range determines whether you primarily develop strength, hypertrophy, or muscular endurance.","repetitions-reps",{"title":580,"description":581,"slug":582},"Rest","Rest between sets is critical and depends on the goal. Strength: 3-5 min. Hypertrophy: 1-3 min. Endurance: 30-60 sec.","rest",{"title":584,"description":585,"slug":586},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":588,"description":589,"slug":590},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":592,"description":593,"slug":594},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":596,"description":597,"slug":598},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":600,"description":601,"slug":602},"Split (Split program)","A split workout involves dividing muscle groups over different days. The classic split trains each muscle once a week for 5-6 days.","split-split-program",{"title":604,"description":605,"slug":606},"Strength Training","Strength training aims to develop maximal strength using heavy loads (80-95% of 1RM) with few repetitions (1-6 reps).","strength-training",{"title":608,"description":609,"slug":610},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":612,"description":613,"slug":614},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":616,"description":617,"slug":618},"TDEE","TDEE (Total Daily Energy Expenditure) represents your total daily energy expenditure. Find out how to calculate it precisely to optimize your results.","tdee",{"title":620,"description":621,"slug":622},"TUT - Time Under Tension","TUT (Time Under Tension) measures the total time the muscle is under load during a set. Key variable for hypertrophy.","tut-time-under-tension",{"title":624,"description":625,"slug":626},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":628,"description":629,"slug":630},"Tempo - Execution speed","Tempo is the controlled speed of each phase of a movement. Powerful tool to maximize stimulus and control.","tempo-execution-speed",{"title":632,"description":633,"slug":634},"Training density","Training density measures the amount of work done per unit of time. Increase it to boost intensity and metabolic stress.","training-density",{"title":636,"description":637,"slug":638},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":640,"description":641,"slug":642},"Training intensity","Bodybuilding intensity measures the difficulty of the effort. Find out how to calculate it with % of 1RM, RPE, and RIR.","training-intensity",{"title":644,"description":645,"slug":646},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":648,"description":649,"slug":650},"Type I muscle fibers","Type I fibers (slow-twitch) are endurance-oriented muscle fibers. Resistant to fatigue, they sustain prolonged efforts.","muscle-fibers-type-i",{"title":652,"description":653,"slug":654},"Type II muscle fibers","Type II fibers (fast-twitch) are powerful muscle fibers optimized for explosive efforts. Essential for strength and power.","type-ii-muscle-fibers",{"title":656,"description":657,"slug":658},"Upper/Lower","The Upper/Lower program divides training into upper body and lower body sessions over 4 days per week. Perfect balance between frequency (2x/week) and volume for all levels.","upper-lower",{"title":660,"description":661,"slug":662},"VO2 max","VO2 max is the maximum amount of oxygen your body can use during intense exercise. It's the gold standard of cardiovascular fitness.","vo2-max",{"de":664,"en":12,"es":665,"fr":666,"it":667,"pt":668},"lipide-fette","lipidos-grasas","lipides","lipidi-grassi","lipidos-gorduras",1784214982413]