In order for the training program to be effective 3 times a week you need to consider the following:

1. It is important to adhere to a specific schedule of classes. Regular training is the key to success.
2. It is necessary to eat properly. The diet should be varied. You can eat from five times a day.
3. After training, the body needs to rest. It takes at least a day to recover.
4. Muscle growth depends on the number of groups worked out per session.

The main idea of nutrition is to eat a variety of foods, not to eat sparingly It is not necessary to eat only buckwheat, boiled chicken and vegetables. In proper nutrition, there is room for choice of dishes: any cereals, legumes, nuts, meat, fish, poultry, fruits and dried fruits. We fill our diet with healthy food. We eat when we feel hungry.

Training programs are compiled by experienced coaches with many years of experience. Be sure that the training tips and rules provided by our app are effective and safe for all athletes.

The app keeps training statistics, tracks progress during training, and can create a training program - all with a clear timing and number of repetitions.

In the free version, the app will offer several ready-made training sessions of different difficulty levels, and in the paid version, it will create a program just for you, taking into account your physical parameters and progress in classes.