Whether you’re a seasoned transformer or a newbie to the TNT programs, it’s fair to assume you might be unsure of some of the words or phrases you encounter. If you’re ready to make the most of your warm up, workouts, recovery sessions, and meal plan, take note of our must-know health and fitness terms below!


REPS: An abbreviation of repetitions. The number of times you perform an exercise. e.g. If you do 10 crunches then stop, that is considered 10 reps.

SET: Sets refer to the number of times you will repeat your desired reps. E.g. If you do 10 crunches then have a rest, and finish another 10 crunches followed by a rest, and a further 10, then you have completed 3 sets.

SUPERSET: A superset is two or more different exercises that target opposing muscle groups performed back to back with minimal to no rest between sets.

DOMS: AKA Delayed Onset Muscle Soreness. This is a common condition experienced by anyone new to exercise or those trying a new training program that sees you working different muscle groups. Symptoms include: sore to touch muscles, stiff and less mobile body, and/or the feeling of less strength in your muscles.

CARDIOVASCULAR/ CARDIO: Any type of exercise that raises your heartbeat. This includes but is not limited to walking, running, cycling, swimming.

RESISTANCE TRAINING Exercise applying resistance to movement, such as using weights.

ACTIVE RECOVERY AKA your rest day for low-intensity activity like light walking or gentle movement to help with circulation (which can ease soreness and reduce muscle fatigue).

FOAM ROLLING A form of massage (or trigger point release) that you can do to loosen tight muscles to help improve your mobility.

MACROS: The three main macros, short for macronutrients, are carbohydrates, protein and fats. They are required by our bodies in significant amounts every day for energy. Different foods provide different macronutrients so it is important that we eat foods from all of the main food groups to make sure that we are getting enough of each. Your meal plan’s macros have been calculated by our dietician to help you achieve your health and fitness goals.

  • The main sources of carbohydrates are grains, fruits and vegetables
  • The main sources of protein include lean meat, legumes, and dairy
  • The main sources of healthy fats include nuts, seeds and unrefined oils

SUPPLEMENT: Essentially anything that can be used to help improve your diet such as multivitamins, herbs or protein powder.

IGNITE PLUS: TNT’s Fat Burner - Your daily thermogenic fat burner formulated to assist natural thermogenesis, enhance all-day energy, speed metabolism and torch calories. Drink IGNITE PLUS first thing in the morning on an empty stomach to set you up for the day ahead.

IGNITION: TNT’s Pre-Workout - Your ALL-IN-ONE formula designed to give you the energy and nutritional value you need to build muscle and burn fat. Use IGNITION before or during a workout to take your training and physique goals to a new level.

TNT IGNITE PRO: TNT’s Protein Powder - Your number one natural weight loss transformation protein that is high in protein, and low in carbs and fat. Designed to assist with lean muscle mass whilst stimulating your metabolism, incorporate IGNITE PRO with 1 meal per day or after a workout to aid in muscle recovery.

RECOVER: Wondering why you train like a machine but still don’t have that six pack? This can be stress from training, over training, your mind or just general day to day life without you even realising. Take powdered form RECOVER when your stress (cortisol) is high - that's ‘post workout’ or if you ever feel anxious to calm your nerves and before bed.

For more popular health and fitness terms, join our Facebook Group ‘The Natural Transformer Community'!