Fixed weight exercises - effects over time (going from low to high reps)? Fixed Weight: Fixed Weight Foods Reasons for weight gain after dieting.

ALPMA - Alpenland Maschinenbau GmbH since 1947 specializes in the field of equipment for cheese making. The company's 3 machine divisions define its core business: (1) cheese cutting and packaging, (2) cheese making, and (3) process equipment including membrane filtration. The ALPMA group of companies includes 2 enterprises engaged in the manufacture of cheese, where new developments of the machine-building divisions are tested. Company motto: Cheese is our world!

Representative office of ALPMA Alpenland Maschinenbau GmbH

143421, Russia, Moscow region, village Glukhovo, st. Central, d. 53a

To cut or not to cut a fixed weight?

To cut or not to cut…

For any production that wants to develop and tries to survive in the competition, the question is always acute, how to make sales more efficient? It's no secret that for the answer, first of all, it is worth going to the end user. This rule applies to any sector of the national economy, and cheese making is not an exception.

Cheese arrives at the end consumer in a form that is often far from the way it was produced at the cheese factory. Somewhere in the warehouse or in the store itself, the heads and bars are divided into portions of the most demanded weight, with which the buyer goes home, sometimes leaving more of the price paid to the one who cuts and packs the cheese than to the one who produces it. Therefore, more and more cheese makers, increasing the efficiency of their production, are trying to take this component of the cheese business for themselves. And this is understandable, since the cheese, being cut, immediately “adds in price”.

A universal machine of the ALPMA HT II type with one or more cutting tools is ideal as a cutting equipment for small capacities, allowing you to divide cheese of any shape, both square and round, into portions of the required geometry. It is worth noting the low cost and very high reliability of this installation. As one of the domestic cheese makers working on this machine aptly put it, “This all-terrain vehicle is made just for our conditions!”. The cut cheese is packaged in accordance with the developed “end product concept” and after labeling becomes the product that the buyer sees on the shelf in the store.

Recently, with the development of retail chains, the heads of the most successful cheese-making enterprises and their distributors are increasingly faced with the question of how to successfully compete not only for the end consumer, but also for shelf space in a chain store? The answer to this question is not simple, but there is no doubt that large retail chains, given the peculiarities of national accounting, are increasingly giving preference to piece goods. The fact is that working with a weight product is rather complicated. The product on the way to the store shelf sometimes has to be weighed several times, a huge amount of time and paper is wasted, the probability of measurement mismatch and errors is quite high. Often, for these reasons, it is impossible to ship bulk and piece goods by the same transport. As a solution for cheese makers, it is proposed to cut their product into portions of a fixed weight.

Here is a list of the main pieces of equipment offered by ALPMA for fully automatic lines for cutting cheese into fixed weight portions:

(1)ALPMA FAP - designed to automatically remove the ripening film from rectangular cheeses. Excludes contact of the outer side of the film with the surface of the cheese or parts of the machine that come into contact with the cheese. Provides automatic supply of the block to the subsequent equipment;

(2) ALPMA BTS 300 or BTS Basic is a machine for automatically dividing rectangular cheese blocks into bars. The speed of the block passing through the cutting tool is dynamically controlled for each type of cheese, thus minimizing the formation of crumbs. They are equipped with stations for turning and sorting bars for their correct automatic feeding to cutting machines. Integration into lines for the production of slices is possible;

ALPMA BTS Basic

(3)ALPMA CUT 32 is the legendary machine for automatic cutting of cheese blocks into fixed weight portions from 20 to 1000 g. Capacity up to 130 fixed weight portions per minute, Good Production for certain types of cheese up to 98%. It is equipped with a DS32 scanner for the internal structure of cheese (for Maasdam type cheeses), a 3-dimensional scanner, scales and an ultrasonic knife, conveyors and a control system. The portioning accuracy control system has a feedback with the CUT 32 cutting calculation system, thus, automatic continuous correction of the division algorithm takes place. Served as a prototype for a somewhat simplified fixed/optimized weight cutting machine with manual feed of the bars - ALPMA CUT Basic.

(4)ALPMA SC 80 is a unique machine for automatically cutting round cheese into fixed weight segments with one residual portion when dividing the circle from 8 to 100 segments. Equipped with a 3-dimensional scanner, scales, ultrasonic knife, and a tool for cutting the middle. Served as a prototype of the Basic series machine for cutting round cheese - ALPMA SC Basic;

For lines of lower productivity, where full automation is not required, the following equipment of the company is widely used:

ALPMA PT IV Basic - for preliminary division of cheese blocks into the required number of bars

ALPMA CUT Basic – for cutting cheese blocks into fixed weight portions

ALPMA SC Basic – for slicing pre-halved round cheese into segments

Typically, portions or segments received from cutting machines are automatically grouped on the ALPMA conveyor system and fed to the packaging machine at a predetermined interval and speed. The exchange of signals between control systems ensures the coordinated operation of cutting and packaging equipment.

The location of equipment in the workshop is carried out according to the zonal principle. For example: the removal of the ripening film takes place in the so-called. "grey" area of the workshop, cutting and packaging machines are located in the "clean" sanitary area. The unloading of the packaged product and packing into cardboard takes place in the "gray" zone, located on the other side of the line. Thus, the possibility of contact of non-disinfected material with the product is excluded, and the production conditions necessary to ensure long shelf life are observed.

The resulting piece product after packaging provides the following advantages:

(1) Higher price as products are cut and packaged;

(2) Significant savings on logistics, as easier to work with piece goods;

(3) Long periods of storage, as properly staffed and organized cutting shops allow for a higher degree of automation and produce products in near-ideal hygienic conditions;

(4) Sales expansion, as retail is more interested in piece goods with long shelf life;

(5) Direct feedback from the end consumer will give a more accurate understanding of the product in demand and will allow, in order to reduce costs, to consciously adjust the technology of cheese production already at the stage of grain portioning, ensuring even greater production efficiency and steadily growing sales.

Fixed weight terms to understand:

Balance Cut - Residual portion - The difference between the total weight of nominal weight portions that can be cut off from the original product and the weight of the original product. Example: Starting weight 5100 g, nominal weight of the final portion 250 g, 20 x 250 g = 5000 g, the remaining portion is 100 g.

Giveaway - "Direct Loss" - The difference between the average weight of the cut correct portions and the nominal weight in percent. Example: average product weight - 251.25 g, nominal weight = 250 g, which corresponds to a direct loss of 0.5%.

Good Portion - “Correct Portion” - a portion in which the allowable weight deviation from the nominal weight is within the established FPV (according to EU standards).

Good production - Effective production is the ratio of the number of "correct portions" to the total number of cut portions. Balance Cut and Trim Cut are not taken into account. Example: The weight of 95 portions out of a total of 100 cut portions is within the weight limits for portions. The effective performance in this case is 95%.

Trim Cut - Trimming the surface of the cheese, or trimming along the edges, is necessary to achieve a certain size, in a situation where it is necessary to remove the crust or achieve a smooth surface of the product. Trimming is carried out at the request of the Customer.

The standard of the Russian Federation GOST R 8.579-2001 defines the limits of permissible negative deviations of the net content from the nominal quantity for piece goods (no more than 10 kg or 10 l)

If the topic of this article has aroused interest, we will be glad to have the opportunity to continue its discussion with you.

Representative office of ALPMA Machinenbau GmbH

The "Packaging, labeling and selection of a fixed weight of products" service is suitable for traders who do not have production facilities and the necessary permits in order to format the cargo to the requirements of their buyer in China, Hong Kong or Vietnam. We will help the customer to prepare the products (poultry and offal, pork and offal, beef and offal, intestinal raw materials) under "Chinese" product requirements, at the same time, we are accredited to the requirements of Hong Kong, Vietnam and have all the necessary permits.

Package

We will pack your products in our box . The dimensions of the box and the weight are agreed with you individually, focusing on your needs.

Product quality

At your request, we we divide products into categories, grades, quality . (Packed separately pork legs, ears, stomachs, tails, dividing them into A, B, C categories according to the requirements of your customers). And we will pack in our container, or, at your discretion.

Fixed box weight

Often producers (meat-packing plants) of meat by-products do not have a fixed weight of finished products, and even for those producers who declare a fixed weight of a box, often the difference in weight reaches +1 kg per box! That's why we we can make a fixed box weight with the smallest possible "run-up" in weight. This will allow you to minimize your losses as much as possible.

Stripe Tape

After controlling a fixed weight, we pass all the boxes through a strapping machine, fixing the box with a strap, which allows us to save offal. (pork legs, ears, stomachs, tails) in a box and the package itself in an unchanged form until the moment when it falls into the hands of your consignee in Hong Kong or Vietnam.

Losing weight is not a problem, maintaining the lost weight is a real art! Deciding to confirm this thesis, scientists from the University of California at Los Angeles analyzed the results of weight loss of 800 participants in the experiment, who over the past 3-5 years have been actively struggling with excess weight with the help of diets. This analysis shocked the public a lot, because it turned out that 670 participants in the experiment returned “their kilograms” within 5 years and even recovered even more!

Moreover, it turned out that attempts to radically change one’s own diet and limit the consumption of certain foods affected overall health, leading to problems with the heart and blood vessels, diabetes, malfunctioning of the immune system, and in some cases to strokes and heart attacks. .

Why You Can't Maintain Weight

According to scientists, diets do not contribute to long-term maintenance of weight in the desired range, and do not provide any significant health benefits. What prevents this? We list the main reasons why dieters could not maintain their own weight:
1. As a result of the diet, a person has lost more than 20% of the original weight.
2. The process of losing weight took place in an extremely short time.
3. A dieter spent 5 or more hours in front of a computer or TV.

However, during the experiment, scientists managed to identify an interesting pattern. It turns out that if you maintain weight after losing weight for a certain time interval, our brain accepts such indicators as the norm, which greatly facilitates its retention in the future. On the contrary, the longer you have been overweight, the longer it will take the brain to “fix” new parameters.

Thus, it turns out that maintaining weight after losing weight is an incredibly difficult task, although not at all hopeless. Next, we give a number of rules, following which you can stabilize your own weight and make sure that the lost kilograms never come back.

How to maintain weight after weight loss

1. First of all, to stabilize your own weight, make it a rule to weigh yourself once a week. There is no need to stand on the scales every day, because daily weight fluctuations in the region of 1-2 kg will only knock you down. Just choose a specific day of the week, preferably in the morning, to weigh yourself on an empty stomach, and be sure to record the results in a diary. This will give you the opportunity to track the dynamics of positive changes. At the same time, you should not panic if, after the next weighing, the scales showed an increase of 2 or more kilograms. You just need to analyze and understand where the extra weight comes from, and then adjust your diet or increase physical activity.

2. Let's say right away that in order to maintain the desired weight, you will have to reconsider your diet. Optimal in this regard is considered to be 5 meals a day, with a mandatory breakfast, lunch and dinner, as well as two additional snacks. In this case, special attention should be paid to the calorie content of food consumed. The scheme is extremely simple: in order to systematically reduce and maintain the desired weight, you must spend more calories than you consume. The amount of calorie intake for each person is different, and therefore, on average, you should receive 30 kcal per kilogram of your weight per day. If you lead a sedentary lifestyle, then your norm will be 25 kcal per kilogram of body weight per day, and if you visit a fitness club three times a week or take daily runs, this figure can be increased to 35 kcal / kg.

3. Particular attention should be paid to the diet. Remember that the basis of the diet should be complex carbohydrates, proteins and foods rich in fiber. Complex carbohydrates include cereals and pasta, legumes, potatoes, carrots, beets and other vegetables. Protein is rich in animal meat and fish, milk, dairy products and eggs. As for foods rich in fiber, these include all plant foods - greens, vegetables and fruits, berries and nuts. Based on this, try to start your day with whole grain cereals. Such a breakfast will not only “turn on” the stomach, but will also help ensure that you do not experience an acute feeling of hunger throughout the day. Lunch should be complete, with a predominance of plant and protein foods, and for dinner it is important that 75% of the portion is plant foods, and the remaining 25% is protein-rich food. At the same time, fats should also be present in the diet, however, in a small amount. And it should be healthy - polyunsaturated and monounsaturated fats, which are found in abundance in yogurt, cheeses, olive oil, eggs and olives.

Separately, let's talk about snacks. In order not to experience hunger between three meals, make it a rule to have a second breakfast and afternoon snack. Moreover, you need to eat during such snacks not with fast food purchased at the nearest stall or fast food restaurant, but with healthy food that will perfectly saturate the body and will not add extra calories. As snacks, it is better to use nuts, dried fruits, as well as light vegetable salads and low-fat meat with pieces of chopped vegetables. Berries and ripe fruit are also great snacks between meals. Eating in this mode and adhering to the described diet, you will not experience hunger throughout the day and will be able to overcome the evening gorge, which becomes a stumbling block for many people trying to maintain their own weight.

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4. Adhering to proper nutrition, you should not strictly limit yourself to healthy food, especially if you have previously experienced cravings for "forbidden" foods. By completely forbidding yourself sweets, confectionery or fast food, you will constantly experience cravings for them, which means you risk breaking loose, and then all your efforts to maintain weight will go to waste. Allow yourself a couple of bars of delicious chocolate, ice cream or your favorite cake 1-2 times a week. In this case, you can safely say that you have no food restrictions, but at the same time you do not gain extra pounds. And to compensate for the portion of calories received from not the healthiest food, use "helpers" to help you quickly get rid of them. Such an assistant can be grapefruit, which is considered a real thunderstorm of fats, pepper, which improves metabolism, or pineapple, which allows better absorption of proteins, and at the same time interferes with the absorption of fats.

5. Having dealt with nutrition, be sure to think about physical activity. The fact is that by starting to eat right and gradually lose weight, your metabolism will go into saving mode, which means it will invariably slow down. And to speed up the metabolic processes in the body, it is important to exercise. Moreover, it is not necessary to torment yourself with exhausting hour-long runs in the morning, especially if you have not paid attention to sports before. Start with jogging, 3 times a week for 25 minutes, but gradually increase each session to 45 minutes, and over time, go from three runs to five. If you have absolutely no time and opportunity to run, give up public transport and a car, and walk at least 2-3 blocks to work and back. A good help in maintaining weight will be regular walks on a bicycle or roller skates, aerobics, yoga or badminton. The main thing is that these classes should be systematic, and not from case to case.

6. True, it happens that even proper nutrition and enhanced exercise do not help get rid of extra pounds. Weight treacherously stands still, or even begins to increase. In this case, it makes sense to visit a doctor and undergo an examination of the body. It is possible that you have a lack of thyroid hormones, which very often results in an increase in body weight. In this case, only replacement therapy will help. Maybe you are taking certain drugs that promote fat gain. It is also necessary to identify and, if possible, refuse medicines with such side effects. In addition, many women gain extra weight with the onset of menopause, when the production of female sex hormones decreases. Here, too, one cannot do without the advice of a doctor and ways to compensate for the missing hormones. The help of doctors, coupled with your efforts, will definitely give results and allow you to keep the desired weight within the normal range.

7. Finally, we must come to the understanding that it is impossible to maintain weight after losing weight if, as before, you sit in the evenings watching TV or reading books while lying on the couch. It is necessary to diversify your evening in such a way that there is no time left for passive sitting on the couch and periodic forays into the refrigerator. It will be great if you find yourself a hobby like knitting, modeling or creating origami. You can arrange evening trips to the theater or cinema, or arrange walks before going to bed. All this will perfectly affect the tone of your body, and you will not constantly think about food. If the new routine of life becomes a habit for you, with a high degree of probability it can be argued that you will emerge victorious in the fight against excess weight! Health and beauty to you!

The weighted blanket is currently the simplest and most effective sensory integration component for autism, cerebral palsy, ADHD, and other serious illnesses.

The essence of sensory therapy with a weighted blanket is to stimulate sensitivity, help in obtaining the desired sensations (touch). The blanket helps to remove clamps and sensory restrictions, allows you to feel your body, its capabilities.

With cerebral palsy, the blanket reduces spastic muscle contractions, regulates muscle tone. Also, a weighted blanket is recommended to improve sleep, relieve anxiety, stress and severe fatigue. Promotes the production of "happy" hormones - serotonin.

Weighted blanket composition:

The blanket has many pockets. Each pocket has a special filler - a hypoallergenic polymer. You can sleep under a weighted polymer blanket even in summer, the polymer almost does not heat. The blanket is washable.

Varieties:

With a fixed weight (you can not adjust the weight yourself)
With adjustable weight - you can independently adjust the weight and make heavier the part of the blanket that is needed (for example, on the legs)

Information before purchase:

For children, use is recommended from 3 years. Do not cover babies with a weighted blanket if they cannot easily adjust its position themselves or throw it off if necessary.
Be sure to consult with a specialist before purchasing a weighted blanket regarding the weight of the product. As a rule, the weight for an adult varies from 7 to 15 kg. Remember that the weight of the blanket should be no more than 15% of body weight.
It is not recommended to use the blanket in case of cardiovascular and respiratory diseases, as well as in the presence of problems with thermoregulation
Don't pull the blanket over your face
The “healing effect” of the weighted blanket is noticeable from the first time, however, it takes at least a week to get used to the unusual, but very pleasant sensations.
The fixed weight duvet is recommended to be washed by hand in the tub. The filler is removed from the weight-adjustable blanket before washing, the cover is washed in the machine, and after washing the pockets of the weighted blanket are filled again with polymer granules

Specifications:

Cover material: 100% cotton (twill or teak depending on the model)
Filler: hypoallergenic polymer (PP H030 GP)
Weight of 1 pocket: 40 grams
Fixed weight:

: 4.3 kg
: 6.9 kg

In addition to the basic barbell exercises (in the 5x5 program), I sometimes add failures and chins at the end of the workout. However, they always have their own the weight(I don't have a belt/chains).

Transferring this situation to more general question Q: If I keep doing the same exercise with roughly the same weight, what are the long-term effects?

Will the first stage gain strength (say, up to 3x5 or 5x5)?
If you keep doing 5x5, will you eventually get stronger and be able to pull 3x8 or more?
Will 3x10 or 3x12 exercises achieve more muscle mass than so far?
If 3x12 becomes easy and, say, 3x20 is performed: how will this affect the muscle mass (and strength) achieved so far?

Is this the way street gym specialists achieve this combination of muscle mass, tension and endurance?

Answers

Jeremy Clos

Based on the most recent research I've read (more specifically, mostly a meta-analysis of the latest research I've read), here's what will happen:

In terms of strength: At first, your 5v5 will be a significant level of intensity, which means you will get stronger. As the number of repetitions increases, the intensity decreases to a much lower level, which means that it will give less and less training effect.
Hypertrophy: (assuming the volume hypothesis) at first, your 5x5 will give a small volume (5 * 5 * your weight). As you perform more and more reps with the same weight, the volume will gradually increase with decreasing intensity, so the effect of hypertrophy should also increase until you become so strong that the load is negligible and does not lead to any - any adaptation to hypertrophy at all, (assuming the hard sets hypothesis) as you are constantly pushing your sets to the max (i.e. each set is difficult), the muscle set stays the same/maximum throughout the training cycle and the effect of hypertrophy is more or less permanent. Moreover, as your strength increases, your maximum reps approach the actual point of muscle failure, but this is mitigated by the fact that your strength will increase more and more slowly unless you add extra weight.

In general, it will work well up to a certain point, and then it will stop working, like most things do in fitness.

My 2cts would be better off running the other way. Methodologies such as block periodization use what is called phase potentiation, which means that one phase of your training helps you better attack the next phase of your training. Traditionally, the hypertrophy phase (i.e. lots of sets and reps like you would have at the end of your training cycle), goes through a strength phase (what you would have at the start of your workout) (which gives you the "power" or peak phase depending on your sport).

Marten

This chart describes the situation quite well, and we can read from it that you will achieve sarcoplasmic hypertrophy even after 15 reps, but, in fact, the ideal range for adding volume is 10-12 reps.