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BodySpace - Social Fitness App?
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Popularity Score: 9
This app was mentioned in 9 comments, with an average of 2.56 upvotes
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Check the Bodybuilding app, it has videos on how to do everything and you can select workouts depending on the muscle you wish to train.
Apple app: https://itunes.apple.com/gb/app/bodyspace-social-fitness-app/id687818146?mt=8
Android app: https://play.google.com/store/apps/details?id=com.bodybuilding.mobile
There's a few muscle groups missing from the list, such as obliques that someone else has noted. Also, similar muscles should both be highlighted, Quads for example should have both highlighted red (unless that was intentional).
I personally found the Bodybuilding forums android app for workout planning/instructions pretty neat, but it's incredibly tedious to setup daily workout plans. Social networking function of the app is completely pointless in my opinion too.
I use an app called ~Bodyspace Exactly the same as the one above.
Have him check out this app. So many awesome options here.
https://play.google.com/store/apps/details?id=com.bodybuilding.mobile
Not sure if you want anyone giving any advice, but here goes:
The Gym
If you can afford it, get yourself a gym membership. No idea where you live, but you can usually score a basic membership for like $10-$20 a month. Which, in the grand scheme of things, is not all that much. But that's the easy part.
The hard part is actually going. If you can, find something really close to either your house or your work, it'll help a ton because you wont have the "i have to go so far to get there" excuse.
If you're a morning person, go in the morning before work. If you're a night person, go at night. I'm not a morning person so I'd recommend going right after work, before even going home first. Bring a gym bag with you and leave it in your car, or at your desk, or wherever, and go straight from work, because as soon as you get home, youre not going out again unless you really have to, I know.
Make yourself a schedule. It doesnt have to be 7 days a week. Even start out with 2-3 days a week if you can't afford any more than that. Revisit that schedule once every few weeks until you get something that you're comfortable with. Don't forget to keep some days as break days, the weekend usually works best for this, or whatever breaks you have from work.
It'll be hard at first, but eventually, it'll be like runner's high. Eventually its gonna get almost euphoric. You'll go into the gym and itll be where you can release any pent up anger and stress. Everything just melts away because it's just you, working on you, letting go of everything else. Eventually you're gonna miss a few days in a row and start to feel antsy about not having been in the gym for way too long. That's when you know you've made it, when you start chasing the feeling of going to the gym. It's a long road, but it'll happen.
As for, what to do there, well, there's no definitive answer, no magic formula. You'll have to go and read some articles and make up some sort of a structured workout. You can start with as little as walking on a treadmill for 30 minutes. You're looking to max the amount of calories burned while there. Treadmills are good. Ellipticals are better. Rowing machines are fantastic (but harder). Swimming (if the gym has a pool) is probably the best exercise if you can swim laps uninterrupted. Just do some research, read some articles, and try a few things. See what works for you.
The Food
I've heard a lot of people bash on calorie counting, but that's what I'm suggesting anyways. Except I'll explain why. Download MyFitnessPal on your phone, right now. Make an account, add a goal, do all that stuff, and log what you ate today. Don't lie. It's weird because there will come days when you'll want to lie, but you're literally only lying to your phone, which is pretty silly. No one else needs to know you're calorie counting, or your daily goal or whatever; so only your phone and you will know what your numbers look like, and putting in the wrong numbers doesn't convince you that you didn't lie, only your phone. So don't lie, stay true to yourself.
All that being said, you don't have to be super methodical about it. There's gonna be some leeway in everything, and that's fine. You can never be 100% accurate. That being said though, heres a tip. At the end of the day, manually add an extra 15-20% calories. that will make sure that you're counter acting any misrepresentation on labels.
The second part of eating right is, well, eating right. If your goal is to lose weight, its simply a matter of CICO (calories in vs calories out). If your goal is to be healthy at the same time, I'd look into counting macros and stuff as well. But this is already becoming pretty large, so I'm gonna skip that.
Part number 3, is meal planning. You don't have to be one of those crazy people that plan all their meals for the next week and spend 8 hours of your weekend cooking (though, in the long run, it saves you time), but do write down what you're gonna eat for the week. Make sure it fits in with your calorie/macro goals, if not, revise. Then go through the list, and list out the ingredients. There you go, that's your shopping list. Nothing more nothing less. I've recently started using one of those services where I buy my groceries online, go to the store, and pick them up. The added fee is $3 ($5 if i pick up during rush hour), but I save at least $10 per trip because theres no impulse buys in the store (I walked into a grocery store for the first time in a few months the other day because I missed something - one thing - I walked out with 4 things). Plus, it saves me at least 30 minutes of walking around in the store, which is awesome.
People say that calorie counting starts to fail once you stop, because you go right back to your eating habits. And if that's true, you haven't been doing it right. I calorie counted for about 3-4 months. In that time, I did a lot of unintentional memorizing. How many calories I should put into my body, how much a can of coke is, etc. You'll learn your common foods well. And now, about 8 months since I've stopped, I still do it subconsciously. I don't count my calories methodically, but I know that if I eat a clif bar, thats in the range of 250 calories, can I afford to eat that?
Basically what I'm trying to say is, don't treat your calorie counting app as your method of getting you to where you want to be. Treat it as a pair of training wheels on a bike, knowing that you can't keep them on for ever (even though, no one says you can't, so feel free)
The Food - cont'd
I've also been doing Intermittent Fasting (IF) for the past little while, and I have to say it's been working pretty well. It's not your average diet, but it works. The only problem is that the first week is going to be hell. But if you can get past that, you'll see results pretty quickly if done right. You can go here to read more into it, and how to go about starting it. They talk about different schedules in that link, but if you want the best and fastest results, do it 7 days a week.
The End
I probably missed a lot of things I should have said, and if anyone wants to add anything, please do.
If you want to message me about any of this, or any other advice, or anything, feel free to do so, I'll answer.
Conclusion/TL;DR:
Go to the gym, do lots of stuff there, eat well, minimize calories in, maximize calories out (without actually starving yourself).
Source:
Hurt myself which made being active really hard for a long time. Got fat, did something about it, all of the above, really. Now I'm well on my way to being the same weight I was before, but it's all muscle. I wear tight shirts, and don't have to think twice about taking my shirt off at the beach.
I also work a very inactive office desk job (for a major fitness corporation, but that's more or less unrelated. As a matter of fact, I feel less obligated to go to the gym because I'm not paying for a membership).
Other Sources:
What workouts are best for losing weight
Bodyspace App for tracking workouts
Don't just trust my sources blindly, do your own research as well.