I had issues with overhead press too, due to an old shoulder injury, but watching this video on technique fixed it. That guy has some excellent content about exercises and technique.
Iāve been using Fast and Fitness for about half a year and I really like it. You set up your profile, you create the exercises and even create programs if you want (I have made a few). It can even register body metrics (weight, fat/muscle/water percentage, height etc.).
You can import and export various stuff seperately in csv which is really helpful (like history/exercises/programs etc.). Here I have exported my exercises, my programs and uploaded the exercise pictures I use so you can import them on your app (in case it fails you could tweak the files on PC to make it work, but I just tested it on a fresh install of the app and it worked).
To do so, just open the app, create your local profile, export the records of your profile so that it creates the fastnfitness folder on your downloads folder, throw the the files I shared with you inside the export foldee and then import them with this order(!):
exportExercises.csv
exportPrograms.csv
exportProgramTemplates.csv
manually assign each photo to each exercise (a bit tedious and optional)
Iām using Fito Track to track my running workouts (route on map, distance, time, speed, elevation etc.), but I think it can be used for any cardio kind of exercise (like swimming). It too can export/import many things and can be used with smartwatches.
If you want an open source way to connect to your phone any smartwatch/fitness tracker watch you have, Gadgetbridge seems to be doing the job (I did it once to use a watch with FitoTrack)
Just a simple and reliable step counter Iām using. Itās the only one so far that seems to register almost all the steps (apart from my xiaomi deviceās built-in step tracker). It has no export/import function, but I have root access, so I can import/export its databases and successfully export it on my pc (or import it back to my phone) and edit it with a db browser and a sheey editor.
6)Energize (food intake and and body metrics tracker)
Iāve used Energize a few times to check how much Iām getting of each nutrient. It makes it easier as many items are in a database and you just scan it (even works for many Greek products, since Iām Greek).
Fast and Fit seems nice, if lacking a bit in the UI department; Iāll see if I can slowly incorporate it into my workouts.
Iāve only recently started with cardio exercises - I prefer stationary bikes, and I usually have no issues with using Garmin connect for those - thereās no scope of having to change exercises midway, and it isnāt like someone else can hop on while Iām using the bike. It also tracks HR and calorie estimates so Iām comfortable with it for the moment.
Also thanks for mentioning a fat caliper. I didnāt know that was a thing - I saw body fat percentages but I always thought those were from tape measurements and such.
Hi, Iām using a Garmin fitness watch, and it seems they arenāt supported, atleast they arenāt on this list: LINK
Right now I parallely have the Garmin connect app and I follow along on a custom workout routine that I made using the app. (So timers on the watch, and then record weights and reps and exercises on hevy{I know, itās a clunky system, but Iāve become accustomed through repeated use}) However garmin doesnāt let you change exercise order on the go, during your exercise, which makes it annoying when someoneās already using a machine you want to use, and you canāt go to another machine because your workout is in progress and the timer is running on your current exercise. I donāt want to wait for the current user to be done with their exercise either, because I have scheduled exercise times and I donāt want it to overflow the time I set out for it because it makes the rest of my morning really hard.
Energize looks really good - I stayed away from calorie counters after I heard about the myfitnesspal data leak of 2018, but Iāll give this a try when I step back in again. It also looks to have encrypted backups via WebDAV so backups are covered.
(Q) Can it handle supplements though? Like, vitamin b12 supplements and such. I suppose food doesnāt include medicine, but it seems like a low hanging fruit for a nutrients tracker to look out for.
Garmin is pretty nice if you donāt count the closed source nature of the Garmin connect app, the fact that you canāt add custom exercises, and you canāt alter the exercises once youāve started doing them. But they have a strong commitment to privacy compared to most in the fitness wearables space so ehh, Iāll take what I can get.
All in all thanks for the super detailed reply. I didnāt even know many of these apps existed.
Fast and Fit seems nice, if lacking a bit in the UI department; Iāll see if I can slowly incorporate it into my workouts.
Yes indeed, it was my almost only issue with the app in the begginning.
Also thanks for mentioning a fat caliper.
I initially only used the measurements of my scale, but about 6months ago I thought about giving it a go. I donāt think I do it right (cuz otherwize Iād probably have waaay too little body fat and Iām not that extremely lean), but at least I think I do it consistently (I pay more attention to the mm than the result of the formulas it uses to calculate fat). Itās an issue with the pressure applied, itās probably better to get a doctor teach you how to do it.
About gadgetbridge, itās ok, use whatever suits you, I ~donāt use smartwatch so I donāt know much on this.
(Q) Can it handle supplements though?
Yes, you can even add custom foods, either based on other foods or completely custom. The 2 protein powders Iāve used from ON exist on the (openfood?) database. Plus, it has many fields for macro and micro nutrients (note that many foods may not have all their nutrients or they may be a bit off.
My pleasure to help! I wanted to write these long ago hahaš
I think an equal component to number of days you can go, is how long you can go each day.
That being said, Iād recommend the StrongLifts 5x5 program to begin with. Itās an A/B program, meaning in just two workouts you get a total body workout. Thereās no reason you canāt use it 5 times a week. Week 1 would look like A/B/A/B/A and then Week 2 would be B/A/B/A/B and so fourth. Iād put the rest days after every B exercise.
The downside of this is StrongLifts does squats every day, so youād be doing squats two days in a row.
Itās still a great beginner program. You may chose to only lift 3-4 times a week and throw in some very good cardio on additional days.
This program will probably take 1:15 the first few times you do it, but you should be able to get it down to an hour or less for each workout.
I use StrongLifts as a beginning program but also modified it over time. Now Iāve moved to PPL which is technically a 6-day a week program but you can just do 5 days a week and keep up the rotation the next week. Itās a longer workout. Iām lifting for at least 1:30, but usually 1:45 each time. Itās a lot more volume but the gains are large. I would start with PPL because itās lot to jump into as a beginner.
Eating at a deficit makes trying to gain muscle a slow process. If you would like to gain muscle faster, your strategy of going surplus seems right. Keep at it, you are doing the right things and it will show eventually! Additionally, hereās some broad suggestions in case some resonate with you and others.
Diets and regimens work differently for different people. So I would preface everything by - what works for me or someone else may not work for you and youāll need to do some trial and error to figure out what would work the best for you.
I read somewhere that you count calories to manage weight and exercise to get into/maintain shape. So thatās my TL;DR.
Weight - Weight will always be determined by calories in, calories out. Your metabolism, macronutrients intake, sleep behavior, activity level, genetics, mental health will all impact how much calories your body consumes in a typical day. When starting off, try to count the calories you are consuming as accurately as possible. Monitor your weight over a few weeks and find your average caloric consumption based on that. Then use this to determine how much calories you should be consuming to get to the desired weight within the desired period.
Carbs - Avoid too many carbs and definitely avoid high glycemic index carbs as much as possible. This is anything with simple carbs that the body breaks up easily. They are great to give you quick boosts of energy but they also fluctuate your glucose levels, and make you feel hungry sooner. This makes it hard to eat within a caloric limit and gives the unpleasant sugar highs and lows. That said, carbs are a macronutrient so donāt eliminate them completely. In fact they may help when trying to push your body harder in your workouts.
Proteins - Protein is essential for your body to create and grow muscle tissue. Itās hard to get enough protein for muscle growth just from food sources without messing up total calories so supplements help. Get 25% or more of your daily calories from high quality protein when trying to gain muscle.
Diets - Some of the recommended diets are intermittent fasting (IF), keto, paleo, vegetarian, vegan, etc. These diets have impacts beyond just your body weight but I would not get into them for this post. For your question, the most important aspect of all these diets is that they make it easier to manage your caloric intake. All these diets would also generally help you get the right macronutrients. I would suggest reading about them, finding what resonates with you and giving some a shot.
Muscle - Compound exercise weight training with exercises that work multiple muscles, like squats, deadlifts, presses, and chin ups are good for beginners. Form is more important than the weight. Some people can get into very good shape with calisthenics only. Try to avoid machines in the beginning. Weight machines work fewer muscles at a time and donāt contribute to improving balance. As you learn more about your body and the exercises, you can add and modify them to what suits you the best.
Sleep - Get good sleep and maintain your mental health. Sleep is essential for your body to work its magic of building muscle. And, if any of the above is making you miserable, it will be hard to stick with it for the long term. What even would be the point of looking great if you donāt feel good!
Personally, Iāve never been able to gain muscle and reduce weight at the same time. This means my total muscle mass is not increasing however my body is getting more in shape (which is what Iām trying to do). For some people they are able to gain muscle mass despite losing weight especially if they are just starting out with weight training. Donāt be discouraged if you fall in the first group. Once you understand your caloric intake and body, you can modify your diet and exercise to make it work for your goals.
Idk why but my coach directly put me into the machines and did not make do any of those compound exercises, i think that it maybe because i was (and still am) in a very bad shape, i am not obese but i have extremely low muscle mass (consequently high fat mass), heck i canāt even do a simple push-up even after two months, still doing knee pushups
I donāt think itās a big deal to start off using machines. If youāve never really worked out much it can be a bit less intimidating and if that gets you to workout out more go for it. Yet if you have a coach I would start asking them about doing the compound exercises and teaching you good form. Even if you are in really bad shape practicing doing the movement unloaded will help you understand how your body moves and what good form feels like.
I also think one of the biggest hurdles people new to exercise (especially strength training) is patients. It takes wayyyy longer than you expect to build up enough muscle to do some of the bodyweight exercises (pushups, pull ups, etc.) I donāt say this to discourage you but to re-set your expectations. You will see improvements but it does take time to get there Please Donāt give up. itās really worth it
Keto + weights worked for me. You don't have the same ability to restore your glycogen stores as with a high carb diet, so you have to do several short bursts of exercise spread throughout the day, but a high protein diet is pretty good otherwise. Since you need to do multiple workouts, it's really only suitable for a home gym though (unless you stick to bodyweight exercises). Personally I find six 5 minute sessions a day gives you a pretty solid workout. Plus keto food can be really delicious. I lost about 15kg and put on a fair bit of muscle at the same time. The research I've seen doesn't show any advantage to doing a single workout vs. several shorter workouts if you can work that into your lifestyle.
Tbh I like to buy unflavored protein powder. I put it in smoothies or overnight oats or things with other ingredients. I think the flavored ones have a chemical taste that I've never liked.
Reddit fitness user made it back in the day, works perfectly, super customizable without any terrible subscription.
There is a companion body composition app for tracking measurement changes.
Best app I have tried to date except for a while the rest interval alarm would sometimes make podcasts get stuck at a lower volume, but android auto had that problem too, so maybe an android thing.
Only thing it is lacking is heart rate tracking from a Polar strap for example.
Their developers are completely incompetent and break the app haphazardly. Earlier this year, they broke the ability to login. So you could not use the app at all.
Do not use BodyFit. Yes, Iām salty that it broke between two sets and my workout was ruined for the day and then also for the week.
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