What to eat, when and how much - three questions of an ideal nutrition system. Application Sit30 - ideal body system - "For me the best application"
SIT30 - the system of your perfect body!
Weight loss based on proper balanced nutrition, moderate physical activity and homemade beauty recipes.
With the Perfect Body System, you will quickly and comfortably shed extra pounds, gain radiant skin, silky hair and strong nails - everything you need for a perfect appearance.
Weight loss with SIT30 is:
Proper nutrition programs (All recipes are in the app!)
Moderate Exercise Programs (Picture Lessons!)
Body Care Programs with Home Remedies (Natural Beauty Recipes!)
Rewards system.
The ability to track every centimeter dropped (Your hero will lose weight with you).
The ability to develop an individual weight loss program depending on your goals.
SIT30 is the real story of your transformation.
The SIT30 weight loss system is based on the principle of rewards and rewards, which allows you to lose weight SIMPLY, easily and imperceptibly for yourself. From the first day with SIT30 you are involved in an exciting game, the result of which will be your cardinal transformation.
Every day you will receive a nutrition plan, sports activities and facial and body treatments. We have made sure that you receive assignments in advance. Your task is to follow the recommendations without violating the rules of the system, so that the result is noticeable from the first days.
We are for convenience and lack of routine!
The system is based on a variety of nutrition, exercise and beauty treatments. Each procedure, sports activity or recipe is already described in detail in the application.
Collect your achievements!
You are not just shedding extra pounds, we encourage your weight loss with collectible themed awards! Share your heights with your friends and get rewards and SIT30 badges!
Lose weight is delicious!
Especially for you, we have developed a variety of healthy nutrition plans. Losing weight with SIT30 you will not have to starve: we have taken care not only of the correct balance of proteins, fats and carbohydrates, but also that your diet is truly complete. We have included in the application a huge, easy-to-use collection of detailed recipes for delicious and healthy dishes, among which you are sure to find your favorite!
Going to the goal is easy!
Statistics will help you monitor changes in your body with the help of a detailed graph, a convenient diary and an original visualization of the dynamics of weight loss.
By processing the initial weight specified during registration, the application creates a model of your body - a character that loses weight with you.
Visualization of the process of losing weight allows you to track the real changes in your body day by day, centimeter by centimeter.
You lose weight with SIT30, SIT30 loses weight with you!
"SIT30" is not just weight loss:
nutrition plan, moderate exercise and self-care with natural beauty recipes;
visualization of your weight loss weight loss chart;
accounting for drinking water;
reminders for meals, sports activities and beauty treatments;
statistics of completed tasks;
detailed recipes for proper nutrition;
beauty lessons at home;
sports exercises in pictures;
motivating reward system for completed tasks;
individual program weight loss and personal care, designed depending on your goals.
Convenient to use. The phone is always there! Intuitive interface. |
3 options for a balanced menu based on proper nutrition. The recipes are in the app. |
In sit30 you will find everything to take care of yourself and your body. |
Moderate physical activity on all muscle groups. All exercises with pictures. |
A reward system in the form of rewards will help keep you motivated. |
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You can lose weight by playing. Collect collectible themed rewards! |
The application creates a model of your body - a character that loses weight with you. |
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Nutrition is important - there is no doubt about it. But then it’s more difficult - everyone who is losing weight or taking care of their health falls into a sea of conflicting information. What food can make you slimmer and healthier? Or perhaps more importantly, how much to eat? Or even when?
If you are asking yourself these questions, you are not alone, scientists are looking for answers with you. Let's see what interesting things they managed to find today and how you can use it.
What is?
There are hundreds of systems, diets and approaches, from the conventional to the unconventional. Most of of which is based on sound principles and scientific premises. Each approach has its followers who get the desired effect and, as a rule, consider their choice to be the only correct one.
Is there the best among them, effective for everyone? Hardly. Do they have something in common? Seems to be yes. Researchers Katz and Meller divided all known power systems based on the leading characteristics and, in a comparative way, deduced what unites them.
Power systems | The health effects come from: | |
low carb | Decreased consumption of processed carbohydrates, particularly sugar | |
Low Fat/Vegetarian/Vegan | Eat natural plant foods/reduce unhealthy fats | |
Low GI | Reduced consumption of starches, sugars, high fiber content | |
mediterranean | Consumption of natural plant foods and vegetable oils, with an emphasis on monounsaturated fats | |
Mixed/Balanced | Decreased consumption of processed foods, moderate intake of whole foods | |
Paleo | Minimizing processed foods, eating natural plant foods and lean meats | |
Comparable Items |
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Single base: whole natural food in moderation, mostly plant-based. |
Whatever system you lean towards, it should be based on simple and concise principles from the last line of the table. |
Everything else varies from system to system and, apparently, can be adjusted through personal preferences and.
How much?
To lose weight, you need to eat less than you spend. This is both simple and difficult, because it does not always work and not with everyone.
Strict restrictive diets are known to have devastating consequences. And at the same time, everything more research it is said that systemic calorie restriction provides a host of benefits: longevity, reduced risks of cancer and other diseases, even stimulation of the formation of new neural connections in the brain. And yes, in many cases it helps to lose weight.
A 2011 paper on calorie restriction claims that animals live longer, have more high level physical activity, lower cancer rates, less evidence of brain aging, and higher reproductive performance if the energy content of their diet is reduced.
In another study, already in humans, it was found that those who cut their usual calorie intake by 25% not only lost weight, but were also more likely to good mood, noted excellent health and well-being, slept better and sounder and were more sexually active than participants in the control group who did not change their menu.
It is important that people with body mass index from 22 to 28, that is, with normal or slightly elevated. This made it possible to evaluate the effects of low-calorie nutrition. rather than the consequences of significant weight loss.
Another discovered plus - limiting the diet by 20-30% and increasing the time between meals stimulates neurogenesis - the production of new neurons. So the brain is renewed and can become younger, even if we ourselves are getting older. |
The approach used in the studies differs from strict restrictive diets on a number of grounds:
- The diet of the subjects within the indicated limits was healthy and balanced.
- Calorie content was reduced by no more than 20-30%.
- The participants in the experiments consistently adhered to the recommended diet for a long time (from 2 years in the case of humans).
The organisms of the observed animals and people had the opportunity to smoothly and healthyly adapt to new nutritional conditions and did not experience a lack of nutrients. |
To reduce the caloric content of the diet permanently and safely, analyze your current diet and implement meaningful changes.
1. Keep a food diary for at least 1-2 weeks.
2. Calculate the average caloric content of the diet.
3. Plan 1-3 simple actions, which will help reduce the calorie content of the diet by 20-25% without losing the nutritional value of the menu. For example:
- replace sugary drinks and juices with water
- half of each portion of lunch and dinner should be made from vegetables or herbs,
- replace frying with oil alternative ways cooking,
- instead of the usual dessert for lunch, eat fruit,
- cook and use only homemade sauces for dishes.
The essence of these changes is that you are making your usual diet healthier, and not trying to fit into the rules of some kind of diet or nutrition system. |
When there is?
At the other end of the scientific world, they are discussing that the harmless division of people into “larks” and “owls” determines not only whether you see sunrise or sunset more often, but also how you eat, how much you weigh and what you can get sick with.
A recent publication from the Obesity Society (February 23, 2017) makes a strong case for waking up early.
Researchers studied how, when and what 2,000 people eat and linked it to what time they get up. It turned out that those who stay up late and wake up when others are preparing for dinner tend to consume more sugar in the morning and evening, they eat more saturated fats at dinner, their diet contains less protein. On weekends, night owls eat more and less regularly than early risers. They also sleep less and are less physically active.
All together, this leads us to the conclusion that early risers are much more likely to be slim and feel good. They seem to intuitively find it easier to make healthy food choices.
This is not the first study to show what influences nutrition, activity and human health. There is evidence that eating more high-calorie foods in the afternoon increases the tendency to gain weight.
People who tend to shift the period of wakefulness in the evening and at night lead a less healthy lifestyle and among them there are more people who are overweight. |
There is another detail - often "owls" go to bed late, but also get up early - not because they want to, but because of social obligations, for example, you need to go to work or take your child to Kindergarten. And the lack of sleep proven cause of weight gain.
What to do if, while reading this article, you realized that it was the regime that could prevent you from becoming slimmer?
- Experiment with your daily routine.
Try to gradually shift the time of waking up and going to bed. See how this affects your well-being and food choices. If your work schedule or personal beliefs do not allow you to become a "lark", carefully monitor to get at least 8 hours of sleep a day, and also pay more attention to exercise and diet control. Perhaps all these aspects are easier for morning companions, but the conscious choice remains in your hands. - Try .
The intermittent fasting method successfully combines a moderate natural reduction in caloric intake and the adaptation of meal times to natural circadian rhythms. This is especially true for the 8:16 or 10:14 approach, where you eat during the 8-10 hours of the day and don't eat the rest of the time.
The task of maintaining a healthy weight is not magic or a one-time effort like starvation diets. It's a daily job, made up of many small decisions - What to eat? How? When? Over time, these decisions add up and create a powerful cumulative effect.
It may seem that everything has become more complicated, but in fact we have gained a couple of new tools to achieve our goals. If you've tried a lot but still can't lose weight, take a new tool or a combination of them from this article and approach the problem from a different angle.
Literature:
1. Mirkka Maukonen, Noora Kanerva, Timo Partonen, Erkki Kronholm, Heli Tapanainen, Jukka Kontto, Satu Männistö. Chronotype differences in timing of energy and macronutrient intakes: A population-based study in adults. Obesity, 2017; 25 (3): 608 DOI: 10.1002/oby.21747
2. Baron, K. G., Reid, K. J., Kern, A. S. and Zee, P. C. (2011), Role of Sleep Timing in Caloric Intake and BMI. Obesity, 19: 1374–1381. doi:10.1038/oby.2011.100
3. Maria Carliana Mota, Jim Waterhouse, Daurea Abadia De-Souza, Luana Thomazetto Rossato, Catarina Mendes Silva, Maria Bernadete Jeha Araújo, Sérgio Tufik, Marco Túlio de Mello & Cibele Aparecida Crispim, Association between chronotype, food intake and physical activity in medical residents
4. Arble, D. M., Bass, J., Laposky, A. D., Vitaterna, M. H. and Turek, F. W. (2009), Circadian Timing of Food Intake Contributes to Weight Gain. Obesity, 17: 2100–2102. doi:10.1038/oby.2009.264
5. Rachel R. Markwald, Edward L. Melanson, Mark R. Smith, Janine Higgins, Leigh Perreault, Robert H. Eckel and Kenneth P. Wright, Jr., Impact of insufficient sleep on total daily energy expenditure, food intake, and weight gain , Research Shows
14. D.L. Katz and S. Meller, Can We Say What Diet Is Best for Health?, Annu. Rev. Public Health 2014. 35:83–103
Here are some general but very valuable tips from the "trainer of champions":
Literally any age is “subdued” to bodybuilding, from adolescence to pre-retirement. For example, the famous British bodybuilder Albert Beckles became the world champion at the age of 53! And yet, if the age of the beginner exceeds 35 years, he simply needs to undergo a full medical examination in order to avoid hidden ailments, which, in combination with physical activity can be fatal for its owner.
Clothing for training should be free, comfortable, made of natural fabrics, and shoes should be durable, able to protect your feet and toes from injury in case of an unexpected fall of equipment.
Choose the type of program that suits you strength exercises with a fairly moderate burden. If you feel that the exercise causes you even the slightest pain, immediately reduce the weight of the projectile by 25-30%. When performing the training, watch your breathing: in no case do not hold it under tension, otherwise you risk losing consciousness. Breathe in as you lower the weight, and breathe out as you lift the weight.
Remember that the effectiveness of training is influenced not so much by the exercises themselves, but by a whole group of indirect factors: sufficient sleep and rest, training regularity, proper diet, food quality, sufficient fluid intake and, of course, self-confidence and a strong attitude to success. It is best to practice every other day at the same hours, especially during the first 3 months.
For the first six months, it is very important that you perform all the exercises “cleanly”, that is, without the help of other muscle groups - in particular, without additional leg kicks or torso tilts.
Rest between sets should be no more than 1.5 minutes, so that the body does not have time to "cool down", and the blood flow remains increased to achieve the best effect from the training.
Each exercise has its own optimal speed. For example, it is better to spend 2-3 seconds on lifting the bar, and 4 seconds on lowering it. Too fast a pace can lead to various kinds of injuries.
The optimal initial weight of the projectile for a beginner (both men and women) is approximately the same, but over time it can be adjusted to your individual needs, observing the principle of gradually increasing loads.
It has been empirically found that the results that you want to achieve directly depend on the number of repetitions of each exercise. For example, by repeating an exercise up to 5 times, a bodybuilder develops the strength of his muscles, up to 8 - increases muscle mass and overall endurance, and more than 15 repetitions lead to a significant increase in muscle mass. More than 20 repetitions without pauses between sets perfectly strengthen the cardiovascular system. According to Joe Weider, it is best to train comprehensively, using the most different variants repetitions.
It is very important during training to focus only on the work of your own muscles, feeling how they tense and relax. This concentration has a very positive effect on the result of training, which has been noted by many bodybuilding champions.
At the heart of the Wyder System are 24 basic training principles helping to achieve the desired result in the shortest possible time and with the greatest benefit for the bodybuilder. The program is succinctly divided into three main parts, containing recommendations for a beginner, for an experienced bodybuilder and, finally, for a professional who already has solid training experience.
Each new principle reveals a certain methodological secret, thanks to which anyone can bring his body to the level of perfection that he dreams of. We will not list all the principles of the Great Master System, so as not to deprive our readers of the pleasure of discovering the secrets of the basics of bodybuilding for themselves, but we still allow ourselves to mention something.
For example, for a beginner bodybuilder, the following principles will be very useful:
Progressive overload principle
It is based on the historical myth of an ancient Greek athlete named Milo, who came up with the idea of training his muscles by carrying a young bull on his shoulders every day. As the bull grew, its weight increased, and at the same time, the physical strength of Milo also grew. In the end, the resourceful athlete became the strongest fighter in all of Greece, and Joe Weider guessed to use his invaluable experience as effective method building muscle mass. According to this principle, a bodybuilder must constantly increase the weight of his projectile, as well as the number of approaches during each new training, or reduce the rest time between sets.
The principle of isolation
When performing the exercise, you should be very careful to ensure that each muscle "works" independently, without the help of the others. In this, the bodybuilder will be helped by excellent knowledge of his own anatomy and special anatomical positions during training, which are described in sufficient detail in Weider's book.
Principle of muscle shock
Too long use of the same exercise leads to the fact that the muscles "get used" to the load and simply stop responding to it properly. Interfere with muscle adaptation by constantly changing the type of exercise, as well as the number of repetitions and sets.
Diet for Champions
A special place in the Weider System is occupied by the diet, which, according to the author himself, determines at least half of success in bodybuilding. But what is it that a future champion should eat so that his training is not in vain?
Certainly, since we are talking about building muscle tissue, then there is no way to do without protein food. After all, protein is the main participant in any cellular and tissue "construction" and a source of essential amino acids. However, in any case, you should know the measure, otherwise all excess protein can turn into fat. Wider insists that the ideal daily balance was 25-30% protein, 55-60% carbohydrates, and the remaining 10-20% should be fat.
As for proteins, they can be consumed up to 100-200 g per day (about 2 g per kg of body weight), but often (4-5 times a day) and in small portions of 30 g. be low fat foods. Ideally, this is white meat chicken or turkey, lean fish, chicken proteins, low-fat cottage cheese and vegetables. Soy foods and nuts are also acceptable.
A bodybuilder cannot do without carbohydrates, because it is their energy that is mainly consumed during training. Wholemeal bread, muffins, noodles, fruits, vegetables, low-fat dairy products, nuts, and legumes are ideal sources of this energy.
Wilder speaks about fats with great respect, since without them the normal functioning of internal organs, as well as the transportation of fat-soluble vitamins, is simply impossible. During intensive and long-term training, fats can be an additional source of energy, and today only very lazy athletes do not know about the benefits of polyunsaturated fatty acids like Omega-2 and Omega-3. Therefore, fat-containing foods must be present in the bodybuilder's diet - vegetable oils, milk, cheese, yogurt and, of course, fish oil.
Here is an approximate daily menu for a future champion (serving size is determined individually):
Breakfast (8-00): two soft-boiled eggs, oatmeal in skim milk with the addition of a teaspoon of honey, nutritional supplements.
Lunch (12-00): sea fish salad (tuna, mackerel, mackerel) or boiled chicken meat and green salad with a baked potato garnish, tea or coffee, nutritional supplements.
Afternoon snack (17-00): boiled fish with rice garnish, vegetable salad without dressing, a glass of skimmed milk, nutritional supplements.
Dinner (21-00): a cocktail of 2 tbsp. spoons of protein powder, 1-1.5 cups of skimmed milk with fruit.
Also, the "trainer of champions" advises bodybuilders to never eat fried foods, drink as much water as possible (about 12-16 glasses per day) and do not forget about regular vitamin and mineral support for their body.
You are an aggregate, Dusya!
And finally. Many will ask: what can be beautiful in a pumped-up female body? And they will be partly right, since not all men like overly muscular female bodies with broad shoulders, a narrow pelvis, shrouded in a network of veins and sometimes completely devoid of seductive roundness. But in bodybuilding, as in any other sport, you can choose the required level of load, and it is not at all necessary to “pump up” your muscles to a professionally hypertrophied state. Each of us can "build" our own body the way we want and to whatever extent we want. Just look at the first Ms. Olympia - has the beautiful Rachel McLeish lost her feminine charm?
In addition, the reason for the appearance of "terribly" swollen forms, ugly bulging veins and other repulsive "special effects" may be an anabolic addiction - chemicals, with which unscrupulous bodybuilders try to accelerate muscle growth. But when Master Weider developed his System, there was no place for chemical doping in it, as, in principle, there is none today.
According to Weider, women's bodybuilding is a great way not only to get rid of excess body fat, but also to become stronger, more flexible and healthier for the rest of your life. He is deeply convinced that the female hormonal system itself does not allow a lady to build muscle in the same hypertrophied volume as men do. That is, the excessive “pumping” of the female figure is rather the result of not quite sports intervention, but not at all conscientious training ...
According to Joe Weider himself, in bodybuilding female body has a certain advantage over men's due to its natural flexibility, so ladies are able to exercise their muscles using a wider range of motion. Due to the center of gravity shifted to the pelvis and hips, it is much easier for a woman to build up the muscle frame of the lower extremities than for men. But the ladies need to “pump the top” with extreme caution, since their too narrow shoulder and elbow joints can withstand far from any burden.
And yet, in women's bodybuilding, the same diet and the same exercises are used as in men's, with the same frequency, duration and perseverance. But a healthy body, like a healthy mind, is worth the effort, isn't it?
(Photo credit: Catalin Petolea(1),stryjek(3),http://www.shutterstock.com)