Use of the application:
What is the purpose of this application?
With our app we try to create an environment where everyone can go for quality content about fitness, nutrition and lifestyle.
Your daily movement and nutrition play an important role in this.
We will therefore work with a weekly movement target and a weekly calorie target in the app. These goals will be tailored to the obtained info (height, weight, preferences, etc.)
The idea is that you will start entering consumed products in your food diary, without exceeding the assigned weekly goal. In addition, you aim to achieve your weekly exercise which can come from our training sessions or from other activities (running, cycling, etc.).
What is a weekly goal?
Your weekly goal are the calories you want to be around each week to meet your chosen goal. If these are exceeded, your progression will slow (or stagnate).
What is a daily goal?
Your daily goal is the sum of everything you consumed on the selected day. You can exceed your daily goal, but still achieve your weekly goal (by eating a little less on the other days).
What is a food diary?
Your food diary consists of breakfast, lunch, dinner and snacks. Here you can add products that you will consume (or have consumed). Your eating moments are linked to a diary. This makes it possible to plan your products on a desired day.
The more accurate you are with weighing and entering the portions, the better your progress will be.
What foods can I add to my food diary?
You can always choose to add a recipe (a complete meal put together by our partners) or a product of your choice. Use the ‘recommended portion’ button to get an idea of the portion that fits within your calorie goal.
You can also create your own product with the ‘create product’ button, if your product is not in our lists.
How big should I choose my portions?
Adjust the portion size to your hunger. If you are not very hungry you should choose a small portion so that you have more calories left to consume during the rest of the day/week. When your goal is to lose fat you should make sure you are satisfied with as few calories as possible. An easy way to achieve this is by consuming lots of vegetables with your meals.
Where do I enter my body weight and when should I weigh myself?
Under the button ‘quick add’ (the plus sign, at the bottom and center of your screen), you can start adding your weight. A measurement is always done in your underwear and immediately after waking up. When you have to go to the toilet, you weigh yourself afterwards. A weigh-in is therefore always 1x per day.
Where can I see my progress?
Your progress can be found under the button ‘settings’ (the icon at the bottom right of your screen). When you go to ‘progress’, you will get a weekly, monthly and yearly overview of your weightings.
Why are there both daily and weekly calories?
There may be times when you have gone out to eat and gone over your daily calorie goal as a result. This is not a problem if you compensate by eating a little less the other day(s). By making your weekly calories visible, you get a good overview of what you can still eat the rest of the week. This can also be done in the other direction. You can start eating a little less each day because you know you have a birthday with friends at the end of the week.
Where do I fill in my snacks?
Your snacks can just be added to a meal, as long as you add it to your journal. Ideally, you want to stay between 3-5 meals a day so that you are adequately satiated throughout the day. Snacks are low-calorie and hunger-soothing such as snack veggies, fresh soup!!!, a piece of fruit, corn waffles, a protein bar (<150kcal), etc.
How do I know if I am losing fat?
First of all, you want to make sure that you weigh yourself on a daily basis. This is important to get a good idea of how much fat mass you’ve lost. When doing this, look especially at weekly averages of your weight. This is because daily weighing can fluctuate due to many factors (fluid retention, sugars, bowel movements, etc.). By doing strength training you better preserve your muscle mass and you can assume that the weight you lose on a weekly basis is fat mass.
In addition, we recommend to do at least one other measurement. This can be done by measuring your girth or by taking skinfold measurements (this is less advisable if you have a higher fat percentage).
Should I take into account the nutritional information (proteins, fats and carbohydrates) under my calories?
The nutritional information gives an overview of the nutrients you have received from your diet each day. Paying attention to the nutritional information (proteins, fats and carbohydrates) can be useful if you have been tracking your calories for a while. For example, focusing on sufficient protein per day can improve muscle growth and make fat loss easier.
A good guideline for protein is to be above 1g per kg of body weight per day. So for a 70kg person, this is 70g per day of protein. For strength athletes who want to maximize their results, 1.6g per kg of body weight can be used.
Those who like to go into even more detail can ensure that their fats match at least 1g/kg bodyweight. The remaining calories then go to carbohydrates.
Which training should I choose?
With our search function you can search for a suitable training. Choose the materials you have available (or choose to train with your body weight). You will then receive the training that meets your needs. Every form of sport you do will contribute to your health. Therefore, choose workouts that you enjoy.
What are calories?
Calories can be obtained from the drinks and food we consume every day. In our list of products you get an overview of how many calories can be found in each product. You can then add these to your diary by choosing how many grams you have eaten (or will eat). The amount you consume per day will determine whether your weight will increase, decrease or stay the same.
You will be given a calorie goal in the beginning that matches your goal and lifestyle (consumption). Try to be as close to this as possible to achieve your goal. Not sure how much you can eat of a certain product? Then use our ‘recommended portion’ to find out which portion is suitable for you.
Which products should I choose from the product list?
If your goal is to maximize fat loss, you want to make sure you feel full at every meal. Therefore, choose products in your meals that give you a lot of volume for few calories (such as fruits and vegetables).
Generally speaking, the more a product weighs, the more it will satiate you.
For example, for 125kcal, you can consume 20g of nuts or 140g of potatoes.
Neither is superior but in certain circumstances it can be smart to choose the potatoes (because you can eat 7 times more for the same number of kcal).
You can use our ‘recommended portion’ button per product to get an idea of the portion that fits within your daily goal.
Why do I need to stick to my calorie goal?
The number of calories you take in will determine whether you lose or gain weight. If your weight does not drop, then you are still eating too many calories. Even if the calories come from ‘healthy products’, the body does not differentiate between them. Too many calories are stored in the form of fats with the result that body weight increases.
What does a healthy eating pattern look like?
Aim for an eating pattern in which 80% consists of unprocessed products that provide you with fiber, vitamins and minerals. For the remaining 20% you can supplement with products that ensure that your diet remains enjoyable. These can also be unhealthy products (chocolate, sweets, pizza, French fries, …).
How is it possible that I can eat unhealthy products and still lose weight?
Losing fat mass is done by eating less than your body consumes regardless of whether you get these calories from healthy or unhealthy foods. Since we always want to achieve success in the long run, it is important that you still continue to eat your favorite products. Of course, this should be done in moderation since “unhealthier products” are often high in calories.
Therefore, make it as easy as possible for yourself by choosing mainly healthy foods that are low in calories (fruits, vegetables and lean protein sources). Use the ‘less healthy products’ in moderation when you need them.
Is it important to weigh my food with a kitchen scale?
Weighing your products will give you a better idea of what the appropriate portion size should look like. This offers benefits especially in the early stages that can lead to changes in eating habits, making better choices and eating less.
The goal is that after a while you will be able to make a good estimation of your portions and make responsible decisions about nutrition. Fats are best weighed accurately because they are high in calories! Vegetables can be roughly estimated and do not need to be weighed exactly.
Why are proteins important?
Proteins are an important component for muscle maintenance and building and are also very filling and therefore ideal for losing fat mass. Therefore, try to aim for a portion of protein in every meal. Preferably get your protein from lean animal protein sources (fish, meat or eggs) or from dairy products (cottage cheese, cottage cheese, yogurt). If you are vegan/vegetarian, it is advisable to increase your total protein intake and combine multiple plant sources.
Which fat sources should I choose?
Your fats you want to get as much as possible from avocado, fatty fish, olives, eggs because they have the best fat profile and are the most filling. Good supplements are whole dairy products (cheese, whole cottage cheese). If the goal is fat loss, nuts, seeds and oils are less advisable because they are low in satiety and high in calories. This can encourage overeating resulting in weight gain.
What carbohydrate sources should I choose?
Carbohydrates are the main source of fuel for our bodies. You want to get the majority of carbohydrates from: fruits, vegetables, potatoes and whole grain products. This can be supplemented by processed grains (pasta, rice), sugars and syrups. So don’t worry if you give in to some sweetness later. As long as this is done in moderation it will not have a particular impact on the body.
How do I choose an appropriate recipe?
In the section ‘recipes’ you can add a recipe of your choice to your food diary.
With the + and – buttons you can choose a portion size that matches your hunger, and fits within your daily goal.
Not that hungry? Then opt for a smaller portion, because even kcal from ‘healthy meals’ can lead to fat production if your weekly goal is exceeded with them.
What is a training goal?
Your Training Goal” can be found on the homepage. Here you can find all your movements of the current week. You will get a total overview of the calories you have burned with your movement. These calories can come from training or from other activities (cycling, running, etc.)
Your weekly calories are calculated based on your chosen training goal. Therefore, aim to meet this goal each week.
Eg. You choose as your goal to work out 4 times a week, and you only work out 1 time. Your progress may slow down because the weekly calories are calculated on (someone who) 4x sports.
Is your training goal not feasible with your lifestyle? Then go to ‘goal update’ in settings, and choose another weekly training goal. This will also adjust your calorie goal.
How long are the workouts?
You can determine the duration of a workout yourself with the search button in the ‘workouts’ section. Any form of exercise will contribute to good health. So a 15min workout every week is better than no workout at all.
How many times a week should I train?
Base the number of workouts per week on what fits within your lifestyle. Are you extremely busy? Then start with 1 workout per week and establish a weekly routine so you can keep it up in the long run.
Our workouts consist of long (>30min) and short workouts (<30min). If you have enough time you can opt for a longer workout consisting of a larger number of sets. The more sets you do per week the more effective your muscle growth will be (up to a certain point). The workouts are set up so that a beginner can opt for 1 workout per week and an advanced athlete can go for 5 workouts per week. More will be negative for muscle growth for 90% of people.
Should I take rest days? And how many?
Recovery is an important part of muscle growth. By giving a muscle group a rest after a workout, you give it the chance to recover and become stronger as before. This depends on many factors (intensity of training, stress, sleep, etc.).
A good guideline to see if you have recovered enough in your workout is by comparing your weight/reps in your workout. If you perform better in an exercise than in your previous workout, then you may assume that the muscle group has recovered sufficiently.
In general, it is recommended to take at least 1-2 days of rest per week.
How do I make progress in my training?
After a while you want to have some form of progression in your training. You can do this by doing more reps, taking more weight, taking less rest, etc. The easiest way is to do as many repetitions as possible with good technique. When you have reached a self-selected number of repetitions (usually between 8 and 20), then you can make the exercise more difficult. The easiest way is to add extra weight to the exercise.
No weight available? Then use our ‘bag workouts’ where you can use bottles of water and books to fill the backpack for adding more weight to the exercise.
How do I get the best results in my workout?
First of all, make sure you perform the exercise with good technique. Therefore, read the explanation thoroughly and perform the exercise the same as in the video.
In addition, a minimum of intensity is needed to achieve muscle growth. So continue with your repetitions until you can hardly move the weight (or yourself) anymore. Training too far from your limit will do virtually nothing for muscle growth or strength.
A good intensity to train at is to go 1 or 2 repetitions to failure. Failure means you can’t finish the last repetition (your muscle gives up). So ‘1 repetition to failure’ means you stop the repetition before it so you have 1 more repetition in reserve.
Where can I find an overview of all exercises?
By clicking on the right icon (the little man) at the bottom of your screen, you go to settings. Here you can click on exercises and then you get an overview of all exercises per muscle group. You can press on each exercise to see how the exercise is performed. The explanation and involved muscle groups are shown by pressing the ‘info’ button.
How can I add physical activities?
By pressing the ‘plus sign’ at the bottom center of your screen, you can add a form of exercise. Select an activity of your choice, and determine its duration. The calories consumed will be added weekly under ‘Your Workout Goal’.
What subscriptions are available in the application? And what are the prices?
There are 3 different subscriptions in the app:
– 1 month pro: The price for this is 9,99 euro.
– 6 months pro: The price for this is 49.99 euros.
– 12 months pro: The price for this is 79.99 euros.
Renewal of each subscription is automatic.
How can I stop my subscription?
You can easily stop any subscription at any time under ‘unlock My Fit Spot Pro’, in settings.
You can continue to use My Fit Spot Pro until the period it expires (even after discontinuation).