MadMuscles - Workout tracking & motivation

Introducing MadMuscles

MadMuscles is a fitness app that aims to assist individuals in building muscle, losing weight, enhancing their appearance, and feeling fantastic. We provide accessible, effective, and enjoyable workouts through personalized workout plans tailored to each user's specific needs and desires. No more excuses – it's time to achieve the impressive muscles you've always desired!

What sets MadMuscles apart?

• Varied static and dynamic workouts for optimal results.

Our workouts cater to diverse fitness levels, lifestyles, and objectives such as muscle gain, weight loss, or getting toned. MadMuscles targets various muscle groups from stronger arms to sculpted legs, ensuring overall body strength development. Users can select between working out at home or in the gym – we have options for both preferences.

• Detailed video tutorials.

Don't fret if you're unsure how to perform an exercise – our top-notch professional video tutorials will guide you through it.

• Exercise substitution.

Dislike an exercise in your plan? Swap it with one you enjoy. The app will suggest a similar exercise targeting the same muscle group and difficulty level.

• Achievement system.

Receive rewards for your dedication. Achievements make exercising engaging and help you stay motivated.

• In-depth analytical reports.

If you love statistics and want numerical insights into your progress, receive your initial report after a week of training. Track lost calories, completed workouts, and steps taken – these reports will encourage you to persist.

• Integration with Google Health.

Sync MadMuscles with Google Health for enhanced outcomes.

• Engaging and beneficial challenges.

Enhance your physique and mental acuity by embracing healthy habits and discipline through our diverse challenges. With MadMuscles, lack of motivation will be a thing of the past – we won't let you give up!

• Customized meal plans.

Nutrition plays a pivotal role in any body transformation journey. Our meal plans are tailored to your preferences and dietary restrictions, offering simple and speedy recipes along with a grocery list to simplify the preparation of nourishing and delicious meals.

• Analytical Reports.

Like keeping track of stats? Receive your first comprehensive report after a week of training. These reports detailing lost calories, completed workouts, and steps taken will serve as motivation to forge ahead.

• Photos: Templates & Comparison.

Monitor your visual progress and capture "before - after" photos using templates. Easily compare photos and dazzle your friends by sharing your achievements on social media platforms.

FAQ

I paid but the app asked me to pay again

Upon opening the app, please choose "I already have an account" and "Continue with email".  

You will be taken to the login screen. Make sure you are entering the correct email used for registration. 

Please pay attention that you can log in through Facebook if the email linked to Facebook matches the registration email. You can also log in via Google/Apple under the same condition.

If you are still unable to access your account, please reach out to our Support team for assistance and provide the following information:

- date of payment;

- if you used PayPal, please send us your PayPal email address or Paypal Invoice ID;

- if you used a credit or debit card, please send us the 6 first and the last 4 digits of your card;

- if you paid in AppStore / Google Play, please share the screenshot of the invoice/store subscription;

- if you paid via Apple Pay - please also send us the screenshot.

The screenshots that you send should contain the following information:

- date of payment;

- amount;

- name of service you paid for.

After receiving this information, we will be able to check the data and provide you with an answer.

I need to update my profile settings

If you want to change personal information in your profile settings, please reach out to our Support team and specify the following: 

1. Your registered email address or User ID;

2. Profile settings that you wish to change: it may be starting weight, goal weight, height, age, email, ingredients, restrictions, kitchen appliances, or fitness level.

You can always check your current personal details (age, current and target weight, height) in the Me tab in the app: 

HIIT Program

High-Intensity Interval Training (HIIT) is the way to go when it comes to burning body fat through cardio exercise. HIIT involves intervals of high-intensity exercises followed by a low-intensity exercise or complete rest. It is a versatile framework for exercise programs that can be adapted to various styles of workouts, including running, weight lifting, and more.

Originally used by track coaches to train runners, HIIT has become popular in the fitness industry due to its fat-burning benefits, which have been confirmed in numerous scientific studies. In fact, these studies have found that people performing HIIT burned significantly more body fat in less time than those doing steady-state cardio programs.

The key to effective HIIT is intensity. During the work periods, you should strive to work as hard as you can, but this doesn't mean you have to go 100% if you are new to exercise. Instead of shorter, near-maximum effort intervals, sedentary populations can benefit from longer intervals of one to three minutes at around 80% effort, followed by periods of lower-intensity exercise.

The reason why HIIT works so well for burning body fat is that it increases the calorie burn even after the workout is over (known as excess post-exercise oxygen consumption or EPOC). It means that you continue to burn more calories and body fat even while resting. Moreover, HIIT helps in promoting fat burning and reducing fat storage by enhancing the mechanisms in muscle cells.

When done correctly, HIIT is an efficient and effective way to improve fitness and burn calories.

You can switch to HIIT in the My program tab.

Calisthenics program

Calisthenics harnesses bodyweight exercises to sculpt strength, flexibility, and endurance. With its roots in ancient Greek training, it's evolved into a comprehensive workout regimen. 

The inherent flexibility of calisthenics caters to all fitness levels. Beginners benefit from foundational movements like squats, push-ups, and planks, while advanced practitioners can delve into planches, muscle-ups, and handstands. Progression is integral; as strength develops, so do the exercises, ensuring consistent challenge and growth.

The program boasts various benefits. Beyond muscle gains, it improves body control, agility, and mobility. It's a fantastic tool for enhancing cardiovascular health, as the workouts often involve repetitive movements at a higher tempo.

Calisthenics isn't just about physique; it's a form of functional fitness. Exercises mimic real-life movements, improving overall coordination and balance. Its versatility allows for creativity in designing routines and targeting specific muscle groups.

Consistency is key in calisthenics. By gradually increasing the difficulty of exercises or increasing repetitions, you can track your progress effectively. Moreover, it can be practised almost anywhere: parks, home gyms, or even during travels.

You can switch to Calisthenics Program in the My program tab.

Please note that this is a new feature and we are in the process of adding a more diverse range of workouts that align with this program. If you happen to see any exercises that involve equipment, fret not. Our library is expanding, and soon, you'll find an array of workouts completely tailored to the Calisthenics style.

What is the best time to do the workouts?

Physical training is an essential part of a healthy lifestyle, but the best time to exercise can vary from person to person. While some people feel more energized in the morning, others prefer to work out in the evening. Each organism reacts differently to load at different times of the day. It's crucial to find a training time that suits your personal preference and schedule. 

Several studies suggest that the evening (around 6:00 p.m.) is ideal for muscle gain, as the body's natural rhythm and hormone levels are better suited for building muscle mass. On the other hand, for fat burning, the morning is considered the most effective time (ideally on an empty stomach, but here, too, you should be guided by the feelings in the body).

To determine your optimal training time, it's recommended to experiment with different times and observe how your body reacts. Through such an "experiment", you'll know what your most productive time is. 

However, it's essential to listen to your body's signals and adjust your training routine accordingly to achieve the best results.

Our meal plan program

We do not offer a diet but a rational meal plan, which should not be considered a temporary measure but a way of life.

Our meal plan is based on the classic Mediterranean diet (recognized as the healthiest in the world as it extends life expectancy and fights obesity, heart, and vascular diseases), as well as the latest “MyPyramid” nutrition pyramid, developed by the Harvard School of Health (it emphasizes the importance of physical activity, a healthy lifestyle, and balanced eating).

The meal plan is based on 3 core principles:

1. It contains lots of vegetables, fruits, whole grains, legumes, and nuts. They are fibre-rich, keep you full longer, and nourish your body.

2. We replace heavy fats with some that are easier to digest: fish, olive oil, and avocado.

3. Our meal plans suggest fish and poultry at least twice a week. We also customize meal plans for vegans, vegetarians, and people with allergies. 

Main foods 

- The basis of the Mediterranean diet is plant-based products: vegetables, fruits, beans, and grains.

- Olive oil is the primary source of fats: It is used both for seasoning salads and deep-frying.

- As the Mediterranean Sea is generous for gifts, people living in the nearby countries eat a lot of fish and seafood.

- Fragrance-rich coloured and flavoured spices and herbs are widely used: Saffron, garlic, marjoram, rosemary, and basil in Italy or cumin, coriander, cinnamon, cloves, chillies, and paprika in Morocco.

Products consumed in moderation 

- You won’t see red meat and poultry that often in the meal plan.

- Fat cheese, eggs, and yoghurt are consumed in moderation.

- The Mediterranean diet allows you to enjoy your wine regularly but no more than 1-2 glasses per day.

Products you should minimize

- Overly processed foods: candies, sausages, manufactured sauces, prepacked foods. The more you cook by yourself, the better.

- Soft drinks. Drink clear water instead, or have a glass of dry red wine occasionally.

- Added sugar. You should choose fresh fruits and berries as your source of sweetness if you want to lose weight faster.