What app can be a good alternative to a personal trainer, why is it important to install a calorie counter on your phone, and what does Nike Training Club offer? Trainer Julia Pogotskaya made an overview of applications that help to lose weight.
“The golden rule of losing weight: a small calorie deficit, proper nutrition in compliance with the balance of KBZhU and adequate physical activity. There are a ton of weight loss apps out there today. The first thing you need to install on your phone if you want to lose weight is a calorie counter. If you don't have time to go to the gym, practice home workouts. Some programs are very good and tailored to the individual. For example, Sworkit is a great option."
Calorie counting and calculating KBZhU apps
About the program. FatSecret is one of the very first calorie counters, introduced in 2007. Its design is not the most modern, but the capabilities are excellent. To get started, you need to install the application on your smartphone and register. The next step is setting a goal (not everyone wants to lose weight - some use the application on a "corrective" diet). After that, the application gives out the daily calorie intake and KBZHU, taking into account your parameters. If you want, you can chat with other FatSecret users and track their progress - a good motivator.
Capabilities. The FatSecret food diary records all foods eaten during the day. Exercises are also recorded there to see energy costs. The app includes a weight loss chart and a log - it's easy to track your progress. A separate bonus is a good base with recipes and a large list of products: you can be sure that the resource “knows” the calorie content of your favorite cottage cheese for sure.
Fat alien pro
About the program.
Application for devices running the iOS operating system. After installing Fat alien pro, the user enters his data: age, gender, weight, height and sports activity. Of the available goals: weight loss, maintenance and gain. As in the previous application, after activating the "OK" button, Fat alien pro displays the daily calorie intake and the recommended ratio of proteins, fats and carbohydrates.
The app has the most popular product manufacturers. And if for breakfast you ate an omelet of eggs "in the top ten", you need to bring them in. Be sure to include the number of grams. For this you need a kitchen scale - an indispensable gadget for losing weight. This application differs from all others in its interface. A funny alien helps you lose weight, telling you how successfully you are following the recommendations and observing calories. In the database of more than 2000 names of products - there is everything.
About the program.
This application is one of the most popular in the world - every self-respecting "zozhnik" is familiar with it. The database contains more than 6 million products, the list of which is constantly updated. I highly recommend the application to those who travel a lot - you can find manufacturers that are not represented in Russia in it.
Did you know that two bananas are 160 kcal? And the app knows! Often my clients complain that they eat very little, and the weight does not go away. When you start counting, "a little bit" turns into a surplus of 500 kcal - there is no need to talk about losing weight. MyFitnessPal will help you control your daily energy consumption and keep a food diary by meals. Enter the name of the dish and instantly get a breakdown of calories and macronutrients.
About the program.
According to the developers of the application, which has become a world bestseller, the best coaches and athletes had a hand in its creation. It was first presented by the leading scientific journal American College of Sports Medicine, and after the publication of an article about Seven in NYT, everyone started talking about it.
Seven is based on scientific research in the field of physiology. When you open the app, you will see a large stopwatch labeled “Start training”. Click on it and get started. The virtual instructor will tell you exactly what to do. By the way, in this application you can choose the voice of the trainer: the “announcer” can give instructions on the technique, or maybe the “kung fu master”. Well, if you lack motivation, choose a "cheerleader" whose goal is to lead you to victory (this is exactly what the app says).
For seven minutes, you will do 12 exercises - 30 seconds each plus 10 seconds for rest. You can repeat the seven-minute sets as much as you like, if you like. The main task of training is to accelerate metabolism and tone muscles. In terms of effectiveness, it corresponds to an hour of standard exercises. At the end of your workout, your results will be recorded. As a bonus - a reward, for example, an additional free exercise to work out the shoulder girdle. The application has the ability not only to keep a training calendar, but also to track changes in weight and the number of calories burned. New free levels and features, such as Quick Start Exercises for the Beach Season, unlock as you complete the challenges. But if you want to speed things up, Seven offers in-app purchases.
Nike Training Club
About the program.
Classes are structured according to the interval system: 15, 30 and 45 minutes. Most of the exercises (there are about a hundred) do not require any additional equipment. In the main menu, you will find four blocks: "Slim", "Tonus", "Strength" and "Focus". The latter features yoga exercises, videos of a five-minute intense workout, and more. After choosing a block, the program will offer to assess the level of your physical fitness ("Low", "Medium", "High"). If desired, you can create an individual program by setting the initial parameters. The application will automatically select a set of exercises for the desired number of workouts (it is also entered manually). Each is accompanied by voice instructions and recommendatory comments on the technique of its implementation. The stopwatch records the time and beeps,when to start the next exercise.
The good news is that you can download additional step-by-step illustrations for each video for free. Bad news: they take up 250 MB. If you are just starting to be friends with sports, take care of the availability of free space in your phone, because the result directly depends on the technique. Nike Training Club has an excellent motivational component: each lesson is taken into account and added to the previous one, and as you progress through the complexes, new free exercises will open for you.
Over 150 workouts for different fitness levels. You can choose a program for the whole body or focus on specific muscles. Exercise techniques are shown by instructors. There are programs both for home workouts - without equipment or with a modest set of dumbbells, and for the gym.
About the program.
Sworkit is a personal trainer with 160 exercises to target all muscle groups. The procedure is as follows: download the program, log in and enter your initial parameters (gender, height, age, weight). Next, select the type of workout (strength, cardio, yoga, or stretching exercises) and set the time (from 5 to 60 minutes). When you click on the "Start" button, a virtual trainer will appear on the screen, which will show the exercises and guide the process. Every day the application selects a new complex, taking into account the initial parameters.
Unlike other apps that offer a minimal set of exercises in the free version, Sworkit has more than enough of them. Each user has the opportunity to create a personal training session taking into account, for example, the injuries suffered. Use the library to find exercises. If you wish, you can choose a complex for the study of individual parts of the body: the press, buttocks, legs, arms, back. In the section "Find training" there are complexes for beginners and even for the elderly. Sworkit also has playlists with workout music. Each complex in the application is unique, so you won't be bored. By the way, Sworkit does not require a network connection to work, and the application's slogan reads: "Not having a gym is not an excuse!"
In the application, you can create personalized workouts from 160 exercises. No special equipment is required. The instructor shows the technique. You can add a warm-up, stretching, yoga session to the workout, which will turn home exercises into a full-fledged complex for body development.