The 5 Fitness Apps
1) Gym Workout App – Free Download
2) Bodyweight Exercises – Free Download
3) Yoga Video Course – $14.99
4) Strength Training Program – $29.
5) Cardio Exercise Program -$39.
Gym Workout App
The Gym Workout App is one of the most popular free fitness apps available today. It allows users to create their own workouts using pre-defined exercises and sets. Users can save their workouts, share them with friends or post them online. There are over 30 different exercise types including: Pushups, Pull Ups, Squats, Lunges, Crunches and more! You can even customize your workouts so they fit your lifestyle.
Free gym workout app is very easy to use. You just need to select the type of exercise you want to do, choose a set/repetition and then click “Start.” After you finish doing it, you will see how many reps were completed and how much weight was used. The app also shows calories burned during each exercise session. The best part is that it’s completely free!
You can even choose to purchase additional features from within the app.
The Bodyweight Exercises app is one of the top free fitness apps available to users. It offers daily bodyweight training exercises that are proven to build strength and endurance. This app has a very clean, easy to use layout. It also has cool features like a built-in stopwatch and countdown timer for rest periods.
Yoga Video Course
The Yoga Video Course app is a great way to learn different yoga techniques. It includes detailed training videos that show you how to do each exercise properly. There are over 20 different yoga poses, including The Plank, Warrior 1, and The Tree. This app also includes a glossary that explains the correct way to do each pose. The best part is there are no ads and everything is laid out very easy to use.
Strength Training Program
The Strength Training Program app is one of the best free fitness apps available. It allows users to create workouts using barbells, dumbbells and resistance bands. Each exercise shows the muscle(s) that you use, the weight used, how to perform the exercise and how to reach different levels of difficulty. There are over 150 exercises with videos showing you how to do each one correctly.
This is one of the best free fitness apps if you’re looking to build strength and muscle. It’s also great for those that need guidance on how to perform an exercise. For instance, it shows proper form when doing things like Dumbbell Curls or Planks.
Cardio Exercise Program
The Cardio Exercise Program app is perfect for those looking for a well balanced fitness program. It includes strength training and aerobic exercises. This is one of the few fitness apps that includes drills and routines for competitive athletes and those looking to play a sport. It also has beginner, intermediate and advanced workouts to choose from.
The cardio exercises include activities like: Running, Boxing, Hiking, Jump Rope, Ski Machine, Stair Stepper, Swimming and more. This one of the best free fitness apps because everything is laid out in an easy to follow manner. It also has an exercise database with hundreds of exercises that can be saved, sorted and searched.
This is one of the best free fitness apps for athletes and sports players. The app allows you to keep track of how many calories you’ve burned, how far you ran or swam and your speed, distance and time. It includes a workout database with information on over 30 different sports. So whether you’re a triathlete or a football player, this app has you covered.
This is one of the best free fitness apps for building muscle. It allows users to create a workout plan with different sets and reps for each body part. It includes a workout schedule that progresses as you get stronger and build endurance.
The app includes a workout database with images, explanations and instructions for over 200 exercises. Also, it has a log book feature that allows you to keep track of your weight, repetitions and notes. This is one of the best free fitness apps for helping you bulk up and get strong.
This is one of the best free fitness apps available. It has a nutrition feature that helps you count your calories. You can add meals, snacks and even subtract meals you’ve already eaten. It also allows you to see a complete macronutrient breakdown of your meals. So it’s perfect for people that want to lose weight or maintain their current weight.
The app includes a workout routine that has beginner, intermediate and advanced routines. This is one of the few free fitness apps that includes special features for women (and a separate log book just for women). It also has a BMI calculator, a guide on food labels, a hunger alert feature and more.
This is one of the best free fitness apps for quickly looking up foods to see how many calories, carbs and fats are in it. It has a bar code scanner, searchable list of common foods and a separate list of more uncommon foods.
This is one of the best free fitness apps for beginners and intermediate fitness users. It includes a 7 minute workout app, a 10 min abs app, a bodyweight training program and a bunch of other features.
The 7 minute workout is exactly what it sounds like. You get a 7 minute core training routine. It’s perfect for those that are super busy but still want to keep in shape. The 10 min abs feature includes a 10 minute ab routine and a guide on common mistakes when doing crunches and other ab exercises.
This is one of the best free fitness apps for those that travel a lot or can’t afford a monthly gym membership. The app includes a database of over 200 different exercises that can be done using nothing but your body and some environment around you. The database includes images of the exercises being done, an explanation on how to do them, and a list of muscles that the exercise targets.
These are just a few of the top free fitness apps available. There are hundreds more available for Android and iPhone devices.
Make sure to read app reviews and ratings before downloading an app just to make sure it’s right for you.
You can also download apps to count calories and track your macros. These are available for free on both Android and Apple devices.
Whatever your fitness goals are there is an app that can help you achieve them.
Your body is a machine and like any machine it requires fuel in the form of food. This fuel comes from three macronutrients: carbohydrates, proteins and fats. Your body also requires various vitamins and minerals.
The goal of counting calories is to make sure you consume enough calories while getting the right amount of each macronutrient.
You can calculate how many calories you need by using this calculation:
10 x weight (in kg) + 6.25 x height (in cm) – 5 x age = approximate total daily calorie requirement
The easiest way to count calories is with an app such as MyFitnessPal which lets you scan the barcode of foods to find the exact number of calories in it. Alternatively you can use online databases such as fastweb’s calorie counter.
It’s important to get a variety of proteins, carbs and fats through out the day. It’s also important to get plenty of fiber, vitamins and minerals. These are all things that most calorie counting apps and online databases can tell you.
The most common myth about counting calories is that it causes weight loss/gain due to resulting in a deficit/excess of calories consumed vs calories expended. In actuality weight loss/gain comes from a calories consumed vs calories expended surplus or deficit.
This means that if you consume 2000 calories per day and expend 2500 calories per day you will gain 0 pounds. If you then decrease your calorie intake to 1700 calories while maintaining your calorie expenditure of 2500 calories you will lose weight.
There are lots of ways to track your calorie intake and what it is coming from. You can use an app, a pen and paper, write it on your hand, or even get a household item and write it on there with permanent marker.
Whatever you do just make sure you track your calorie intake. This is the basis of any weight loss or fitness plan.
For each pound you want to lose you need to consume 3500 fewer calories than your body consumes. This means if you want to lose 1 pound a week you need to consume 500 fewer calories per day.
It’s important to note that this is just a rough estimate and probably not achievable by everyone.
The most common way of tracking your caloric intake is through the use of a smartphone and an app. There are countless apps available for both Android and Apple phones that allow you to count how many calories are in the food that you eat by simply taking a picture of it.
There are also websites that let you search for specific foods and display how many calories are in it.
You can also manually track your calories through pen and paper or even a voice recorder but this is much less efficient than using an app.
Another important factor is making sure you are eating the right amount of each macro. You should split your macros out into 5-7 meal portions depending on your activity level. Your training days should have more meals than your rest days.
The importance of meal timing is a hotly debated topic in fitness. There are two schools of thought, some people swear by eating every 2-3 hours to stoke the metabolic fire while others believe that larger meals every 5-6 hours keep energy levels high and prevent hunger pangs.
Whatever you choose to do try and eat the majority of your food early in the day. While it may seem like a good idea to eat a lot right before bed it’s much better to eat a small amount right before bed and a large breakfast to start your day off right.
Also make sure you stop eating at least 2 hours before bed, your body should have everything it needs to rebuild during this time.
The most important thing is that you maintain muscle while losing fat. You can do this through a slight calorie surplus and the right amounts of each macro.
The last thing we will go over is prepping food. While you may not be a very skilled cook it’s important that you prepare your foods in a healthy manner. This means no deep frying, no pan frying, no adding of butter or oils, very little adding of salt, and broiling/baking not only keeps the fat down but also helps preserve some nutrients.
You can also buy healthy prepackaged meals from the store if you don’t think you have the time or will power to prepare your own meals. Just make sure they aren’t full of salt and sugar. You want to find a brand that focuses on lean proteins and lots of vegetables. These types of meals are great because they can fit into almost any diet and if you get a lot of them your grocery bill will still be cheaper than purchasing fresh produce.
The most important thing is to be consistent with what you are doing. Skipping workouts and eating junk food every once in awhile isn’t going to break your fitness journey. It’s when these things become a habit that you see a decrease in results. It takes a month or two to make or break a habit so if you fall off track just remember it’s not over until after the 2 month mark.
As long as you are consistent with your training and diet you should be able to achieve any of your fitness goals.
TONY STARK’S ARMOR SUIT INSTRUCTIONS
1: Download all necessary files from the link at the beginning of this chapter.
2: Gather all the necessary parts and tools. You will need to build a helmet, chest, 2 arm pieces, 2 leg pieces, a back and a clip that will hold it all together.
3: Follow the instructions you find in each pdf file. These are very complex pieces of machinery so make sure you follow them closely. Don’t worry, we’ve left out no steps.
NOTE: Make sure the suit is charged before putting it on.
4: Once all the pieces are together and in place you should be able to turn it on. If you followed all the steps correctly it should power up.
5: Congratulations! You’ve finished building your Iron Man Mark 42 armor!
What is this about building an Iron Man suit?
A. Iron Man has always been the top of the chain in Marvel. Whether it’s because of his amazing abilities or his charismatic personality, he’s always been a fan favorite.
So what better way to step your game up, then to build an Iron Man suit?
Why does it cost so much money to build this thing?
A. All the parts needed have to be 3D printed which can get expensive. Also, all the materials needed to construct it aren’t cheap either. Lastly, all the time that goes into building it isn’t free!
What happens if I complete this?
A. You become the ultimate predator. Also your friends will be very impressed…unless they’re girls, then they’ll think you’re a dork.
What do I get for completing it?
A. Aside from the satisfaction of building a kick-butt Iron Man suit…you’ll also get $100.
Q. I don’t want to build an Iron Man suit, I just want to win money.
A. Well you can still do that! You can choose the EASIEST option to buy an already built Iron Man suit for $100 (shipping not included).
I’ve completed the suit, now what?
A. Now you get to have fun! Whether you’re scaring people at a party, or just hangin out…you’ll be the talk of the town. If you’re feeling brave try performing criminal acts to see if the suit lives up to it’s name and can withstand bullets. Happy building!
NOTE: Remember building an Iron Man suit takes time. Don’t expect to receive anything right away. You will get a notification when your suit is shipped with a link to track it.
Sources & references used in this article:
Just a fad? Gamification in health and fitness apps by C Lister, JH West, B Cannon, T Sax… – JMIR serious …, 2014 – games.jmir.org
Keep using my health apps: Discover users’ perception of health and fitness apps with the UTAUT2 model by S Yuan, W Ma, S Kanthawala, W Peng – Telemedicine and e-Health, 2015 – liebertpub.com
There’s an app for that: content analysis of paid health and fitness apps by JH West, PC Hall, CL Hanson, MD Barnes… – Journal of medical …, 2012 – jmir.org
Health and fitness apps for hands-free voice-activated assistants: content analysis by AE Chung, AC Griffin, D Selezneva… – JMIR mHealth and …, 2018 – mhealth.jmir.org
Describing the process of adopting nutrition and fitness apps: Behavior stage model approach by LM König, G Sproesser, HT Schupp… – JMIR mHealth and …, 2018 – mhealth.jmir.org
Exploiting fitness apps for sustainable mobility–challenges deploying the GoEco! app by D Bucher, F Cellina, F Mangili, M Raubal, R Rudel… – 2016 – repository.supsi.ch
A systematic review of fitness apps and their potential clinical and sports utility for objective and remote assessment of cardiorespiratory fitness by A Muntaner-Mas, A Martinez-Nicolas, CJ Lavie… – Sports Medicine, 2019 – Springer
Smartphone applications for patients’ health and fitness by JP Higgins – The American journal of medicine, 2016 – Elsevier