Weightlifting: Fitness | قوة رفع الأثقال من أجل اللياقة

 

Weightlifting is a type of strength training exercise that involves lifting heavy weights in order to improve muscle size, strength, and power. It typically involves the use of barbells, dumbbells, and other specialized equipment, and can be performed in a gym or at home. Weightlifting exercises can include a variety of lifts and movements, such as squats, deadlifts, bench press, rows, and shoulder press.

Weightlifting is often used as a way to improve athletic performance, build muscle mass, and increase overall strength and power. It is also used as a way to improve general health and well-being, as it can help to increase bone density and reduce the risk of certain diseases and injuries.

The different types of weightlifting exercises refer to a broad range of exercises that involve lifting weights or resistance in order to build strength, endurance, and muscle mass. These types of exercises can include traditional exercises like squats, deadlifts, and bench press, as well as other exercises that use barbells, dumbbells, or machines. Weightlifting exercises are often incorporated into fitness routines in order to improve overall physical health and performance and can be modified to suit different fitness levels and goals.

Benefits of weightlifting

Improved muscle strength and endurance

Increased bone density and decreased risk of osteoporosis

Weight loss and fat loss

Improved cardiovascular health

Choosing the right weightlifting routine

Learning and practicing proper form for each exercise

Working with a trainer or coach to ensure proper technique

Using the correct weight for your level of fitness and ability

Avoiding overexertion or straining

Listening to your body and taking breaks as needed

Getting started with weightlifting

Proper form and technique are essential in weightlifting to avoid injury and maximize the effectiveness of your workouts. This includes:

Maintaining good posture and alignment throughout the exercise

Using a full range of motion, but avoiding overextending or locking out joints

Exhaling during the exertion phase of the exercise and inhaling during the recovery phase

Using controlled movements and avoiding jerky or uncontrolled motions

Checking your grip, stance, and positioning before beginning the exercise

Seeking guidance from a trainer or fitness professional if you are unsure of proper form.

Starting with lighter weights and gradually increasing intensity

Incorporating a variety of exercises to target different muscle groups

Safety considerations

Proper warm-up and cool-down

Using proper equipment and maintaining good technique

Listening to your body and taking breaks as needed

Finally, the benefits of weightlifting and its role in a well-rounded fitness routine

Encouragement to try incorporating weightlifting into your exercise routine, with a focus on proper form and safety.

Gyms: Nearby | UAE | Find the Best | اعثر على أفضل صالات الألعاب الرياضية بالقرب منك في الإمارات العربية المتحدة

 

If you're looking for a gym near you in the United Arab Emirates (UAE), there are a few options to consider. One option is to search online or ask friends and family for recommendations. Many gyms in the UAE have websites or social media pages that provide information about their location, hours of operation, and the types of equipment and services they offer.

Another option is to look for gyms that offer subscriptions. These may allow you to access a variety of gym locations within a certain geographic area and may also offer perks such as discounts on personal training sessions or classes. Some gyms also offer flexible membership options, such as monthly or annual plans, which can be helpful if you're unsure about your long-term fitness goals.

If you're on a tight budget, you may also be able to find free gyms in the UAE. These may be operated by local governments or community organizations and may offer a limited selection of equipment and facilities.

Regardless of which type of gym you choose, it's important to consider the types of equipment and facilities that are available. Some gyms may have a wide range of cardio and strength training equipment, as well as group fitness classes, personal training sessions, and other amenities. Others may have a more limited selection of equipment and may not offer as many additional services.

Overall, finding a gym near you in the UAE is a matter of personal preference and budget. Whether you're looking for a full-service gym with a wide range of equipment and amenities, or a more basic facility with a limited selection of equipment, there are likely options available to meet your needs.

Muscle: Mass | Building | Anadrol | Oral Steroid | بناء كتلة العضلات عن طريق الستيرويد

 

Anadrol is the strongest and most effective oral steroid. Anadrol has an extremely high androgenic effect which goes hand in hand with an extremely violent anabolic element.

Anadrol is the U.S. brand name for oxymetholone, a veritably potent oral androgen. This emulsion was first made available in 1960, by the transnational medicine establishment Syntex. Since oxymetholone is relatively dependable in its capability to increase red blood cell product (and effect actually characteristic of nearly all anabolic/ androgenic steroids), it showed particular pledge in treating cases of severe anemia. For this reason, dramatic earnings in strength and muscle mass can be achieved in a veritably short time. An increase in body weight of 10- 15 pounds or further in only 14 days isn't unusual. This item is shown to have a much more direct effect on the red blood cell count, without the side goods of a strong androgen.

Anadrol is considered by numerous to be the most important steroid available, with results of this emulsion being extremely dramatic. A steroid neophyte experimenting with oxymetholone is likely to gain 20 to 30 pounds of massive bulk, and it can frequently be fulfilled in lower than 6 weeks, with only one or two tablets per day. This steroid produces a lot of trouble with water retention, so let there be little mistrustfulness that much of this gain is simply bloat. But for the stoner this is frequently little consequence, feeling bigger and stronger on Anadrol than any steroid they're likely to cross. This will allow for further pliantness, and will hopefully drop the chance for injury when lifting heavy. It should be noted still, that on the other hand the veritably rapid-fire gain in mass might place too important stress on your connective apkins for this to compensate. Pronounced estrogen trouble also puts the stoner at threat for developing gynecomastia. individualities sensitive to the goods of estrogen, or looking to retain a further quality look, will thus frequently add Nolvadex to each cycle. easily if this is the case we can only combat the estrogenic side goods of oxymetholone with estrogen receptor antagonists similar as Nolvadex or Clomid, and not with an aromatase asset. The stronganti-aromatase composites similar as Cytadren and Arimidex would also prove to be completely useless with this steroid, as aromatase is uninvolved.

Anadrol is also a veritably potent androgen. This particularity tends to produce numerous pronounced, unwanted androgenic side goods. oil painting skin, acne and body/ facial hair growth can be seen veritably snappily with this medicine. numerous individualities respond with severe acne, frequently taking drug to keep it under control. Some of these individualities find that Accutane works well, which is a strong tradition medicine that acts on the sebaceous glands to reduce the release of canvases. Those with a predilection for manly pattern baldness may want to stay down from Anadrol 5007 fully, as this is clearly a possible side effect during remedy. And while some veritably audacious womanish athletes do trial with this emulsion, it's much too androgenic to recommend. unrecoverable virilization symptoms can be the result and may do veritably snappily, conceivably before you have a chance to take action.

 

 

HOW TO USE ANADROL

Anadrol is unfortunately also the most dangerous oral steroid. Its input can beget numerous considerable side goods. Since it's I 7- nascence alkylated it's veritably liver poisonous. utmost druggies can anticipate certain pathological changes in their liver values after roughly one week. An increase in liver values of both the enzymes GOT and GPT also called transaminases, frequently cannot be avoided. Elevated GOT and GPT values are suggestions of hepatitis, i.e. a liver infection. Longer input and/ or advanced boluses can beget an unheroic abrasion of fingernails, eyes, or skin hostility). This is because oxymetholone induces an increase of bilirubin in the liver, producing a corrosiveness color which causes the unheroic discoloring of the skin. The liver enzyme gamma- GT also reacts sensitively to the oxymetholone, causing it to elevate

Other possible side goods may include headaches, nausea, puking, stomach pangs, lack of appetite, wakefulness, and diarrhea. The athlete can anticipate a feeling of" general sickness" with the input of Anadrol which is fully in discrepancy to Dianabol which conveys a" sense of good". The increased aggressiveness is caused by the performing high position of androgen and occurs substantially when large amounts of testosterone are" shot" contemporaneously with the Anadrol. The body's own product of testosterone is vastly reduced since Anadrol has an inhibiting effect on the hypothalamus, which in turn fully reduces or stops the release of GnRH( gonadotropin releasing hormone). For this reason, the input of testosterone stimulating composites similar as HCG and Clomid is absolutely necessary to maintain the hormone product in the testes.

 

 

ANADROL Lozenge

As for the lozenge, opinions differ. A lozenge sufficient for any athlete would be,5-,8 mg per pound of body weight/ day. This corresponds to 1- 4 tablets, i.e., 50- 200 mg/ day. Under no circumstances should an athlete take further than four tablets in any given day. We're of the opinion that a diurnal input of three tablets shouldn't be exceeded. Those of you who would like to try Anadrol for the first time should begin with an input of only one 50 mg tablet. After many days or indeed better, after one week, the diurnal lozenge can be increased to two tablets, one tablet each in the morning and evening, taken with refection. Athletes who are more advanced or weigh further than 220 pounds can increase the lozenge to 150 mg/ day in the third week. Athletes continue their treatment with injectable testosterone similar as Sustanon or Testosterone enanthate for several weeks. Bodybuilders frequently combine Anadrol with Deca- Durabolin or Testosterone to make up strength and mass. Anadrol is to be taken seriously and the prevailing bodybuilder intelligence" further is better" is out of place.

 

Name Oxymetholone

Chemical name 5-,17- beta- Androstan-3-one, 17- hydroxy- 2-( hydroxy methylene)-17-methyl-

CAS number 434-07-1

ATC law A14AA05

Merck Index Number 7036

Chemical formula C21H32O3

Molecular weight332.477 g/ spook

Bioavailability 95

Metabolism Hepatic

Elimination half- life 9 hours

Excretion Urinary 95

gestation order X

Routes of administration Oral

Athletic: Performance | Sports Nutrition | الأداء الرياضي مع التغذية الرياضية المناسبة

 

Numerous products can be set up in the shelves of supplement stores, similar as weight loss aids, vitamins minerals, amino acids, creatine and protein maquillages, just to name a many. All of the products claim to offer moment, magical results. Although huntsmen work hard to achieve their pretensions, utmost of them wonder if these supplements for sports can help them enjoy a competitive edge. Let's find out some benefits of supplements for athletes.

With the help of a nutrition course, scholars can find out about the right type of supplements for them. For case, if you're a weightlifter, you'll use a different set of supplements than your friend who's an abidance runner. Away from this, other factors like side- goods and tablets also play a great part.

In the world of sports nutrition, there's a lot of debate about how to use sports supplements the right way. Let's read some benefits of these supplements.

 

Protein

Still, know that protein is the most important nutrient for you, If you want to boost your performance as an athlete. generally, protein is set up in greasepaint and tablet form. moment, there are different brands of protein maquillages out there, which makes it easier for you to conclude for the right one grounded on your requirements.

Protein maquillages are attained from different sources like soy, egg whites, and whey. Whey protein is used to make muscles as it offers a quick digestion rate that helps you make spare muscle mass. either protein supports fat loss or helps check hunger.

 

Creatine

Creatine is a naturally being emulsion, which is set up inside your body. generally, synthetic creatine is set up on the list of performance supplements and is vended in greasepaint form. After taking it, you'll feel an energy boost and briskly muscle growth.

According to scientific research, creatine helps ameliorate athletic performance. Away from this, it helps boost players' performance on the ground and in the spa. The great thing about creatine is that it's fairly less precious. still, if used in excess, creatine may ply too important stress on your feathers and bladder.

 

Vitamin Supplements

frequently, athletes make miscalculations in their salutary choices. As a result, they do not get the vitamins they need from their refection. This is where vitamin supplements come to their deliverance. Your body needs vitamins to do numerous vital functions like heart function, regulation of the nervous system, sight conservation and food digestion. still, you might want to conclude for several vitamin supplements, if you follow a rigorous training schedule. still, this isn't a must-have.

numerous vitamins like A, B- 6, C and D may beget some side goods like toxin symptoms if you take them in high boluses. Let's take an illustration. Suppose you're taking vitamin B- 6 supplements. Now, if you take further than 10 mg of it per day, you may witness abdominal cramping and impassiveness in the legs and arms.

So, what you need to do is bandy the matter with an expert. This way you can make the right choice as far as choosing and consuming sports supplements is concerned.

Bodybuilding: Strategies | استراتيجيات كمال الأجسام الفعالة

 

Women are crazy for losing weight. They want to do it by whatsoever means either by following overeating plans or by using weight loss products. For that, they join gyms, do drill administrations for stretched durations and follow trimming tips by famed trimming forums. Joining the race of bodybuilding supplements especially by employing testosterone boosters to present their bulking constitution is also part of the common programs.

Weight loss products vended in the request not only reduces hunger stings but also increase the feeling of satisfaction and wholeness. You don't need to go to the grocery stores or drugstore shop to get the asked product; in fact, you can mileage the installation of online shopping and get the product delivered at your home. Weight loss products are successful in offering the magical results to your body by abridging the fresh layers of adipose tissues that stick to your body areas concealing deep outside. These products are indeed successful in bringing the revolution indeed when the problem is inheritable.

These supplements permit you to eat utmost of the effects of your own choice while numerous of them bring an end to your pining. So, start using weight loss products moment and drop your pounds over a period of time. This way, you won't be affected with the issues of rotundity that has hit around 70 of the adult population unexpectedly, out of it around 15 of teenagers fall into this order. To reduce their anxiety and pressure, further and further weight loss products are vended with a growing midriff in America. However, cannot perform exercises, cannot meet the life demands, if you to feel that you're running short of time.

All those who suffer with the problems of low testosterone situations, need to seek the backing of outside supplements. These testosterone boosters are made up of herbal constituents and aren't any forms of steroids. In fact, they boost your body's drill eventuality to loftiest situations. They help in adding the natural quantum of testosterones in the body. However, seek the trimming tips from the stylish trimming forums and they will guide you about its advantages, if you still are suspicious about its input.

Stylish testosterone boosters maximize strength, enhances muscle mass, do down with redundant fats and help in making advancements to rehabilitation span. They boost your normal testosterone situations and allow you to be more anabolic. likewise, they increase your eventuality to ameliorate on your spare muscle mass too. Thereby with elevated testosterone attention these supplements increase your strength drastically as a result of which you'll bear minimum recovery time. There will be lower cramps and muscle towel filaments will recover presto.

Fitness: Enhancing | Routine | Supplements | تعزيز روتين لياقتك مع المكملات الصحيحة

 

 

Pre-exercise supplements are a class of premixed natural and compound ingredient mixes intended to spike your energy, improve your readiness, decrease your exhaustion, and lift blood stream to your muscles. The case of this general classification of pills and powders is that they'll help you work out longer and harder, with better outcomes. 

A portion of the guarantees are essentially bull, some end up holding up. What's in reality obvious is that pre-exercise enhancements can fire you up. They regularly contain fixings including caffeine, taurine, and B nutrients, all of which may help you feel propelled. That doesn't mean it's accident confirmation energy, yet the synthetic mixtures in a pre-exercise may offer sufficient oomph to help you push through your meeting. 

Be that as it may, this is what's counterfeit: There's very little science to the more elusive fixings in a portion of these enhancements, like Panax ginseng and deer-horn velvet. More awful yet, in a recent report, researchers surveyed 100 pre-exercise items and tracked down that the measures of almost 50% of the fixings were not unveiled on the name. What's more, certain home-grown concentrates blend ineffectively with prescriptions or different enhancements.

What's additionally counterfeit: Some pre-exercises publicize that they contain creatine yet need more of the compound to issue, Science has shown that taking creatine can, indeed, help you increment your solidarity and force (discover more pretty much all that here), yet you need to take around five grams every day for two to about a month for the supplement to develop in your muscles. A large number of the pre-exercise items you'll discover available have just three grams of creatine for each serving. 

In case you're taking pre-exercise supplements, take them with alert. Specialists propose beginning with a lower portion than the one on the name, a Boston-based games nourishment instructor, prompts purchasing a brand with outsider affirmation by NSF International for quality confirmation. (We like X2 Performance Pre + Intra Workout.) Or simply devour genuine food: A banana, oats, a granola bar, or a latte are on the whole great pre-exercise fuel

 

Fitness: Style | Trendy | Gym | Equipment Brands | نمط اللياقة البدنية مع الماركات العصرية لمعدات الجيم

 

 

In the event that you've settled that 2021 will be the time you at last top out on the stylish particulars for your home- heartiness objects, you've gone to the licit spot. In any case, rather than loading your space with inconvenient mess you will no way use, why not pick pieces that twofold as style?

Anyhow of whether you have a genuine home exercise center or you are lacking in space, these effects are so swish you'll wouldn't fret having them on full view in your bumper.

 

Worth the weight Wooden free weights Kenko rustic

These smooth, hand acclimatized loads are ideal for moderate heartiness experts.

 

Good to go A fab froth comber Lululemon Double comber

A head comber like this marble- design piece could be an absolute necessity have for tending to tired muscles. use the crimpy external subcaste on the legs and lower back, and likewise the more modest knotty bone to blarney into pain points.

 

Room with a view published yoga mat Yoga Zeal Sunrise yoga

Anyhow of where you are doing all your sun hello, this mat will transport you to further settled spots.

 

Bends ahead ladened" Ubarre" Equipt"

It would appear that a figure and shapes your body, this horseshoe acts the other the same, which comes in colorful loads beginning from 4 pounds to 16, might be a fab option in discrepancy to hand weights.

 

Ice, Upgraded ice pack Bandier Recoup" Cryosphere" Bandier

After a couple hours inside the cooler, this violent ball changes into the final word rehabilitation outfit a simple to- deal with ice pack that mitigates vexation.

 

Chime ringer Cool Kettlebell Courtesy

Your unmistakable advantage for full- body exercises, this cast- iron movable weight is covered with a cover of bright PVC to remain your bottoms sans scrape.

Enjoying the good life Elegant reflection pad" Prisma" round bumper" Prisma"

The possibility of roosting on this reflection pad (which arrives in an extremely dozen unique textures) is sufficient to shape indeed the zaniest New Yorker start a care practice.

 

Hop for bliss Mini Trampoline the Ness Mini trampoline

Tribeca- grounded trampoline exercise plant the Ness just dispatched a home bouncer with tramp' brand Jump sport in a very master citation. Award It accompanies a free primary of the program's advanced exercises.

 

Avoid in style Jazzy vault rope Kali Active Metallic

Adored by fighters, this portable vault rope has feather light aluminum handles for extra-expedient skips.

Gym: Find | Nearby | كيفية البحث عن صالة الألعاب الرياضية المثالية القريبة

 

Don't join a gym despite knowing its obvious advantages? Or, why a number of us shudder at the mere mention of a fitness center in an exceedingly way as if it were a prison? Well, to begin with, gyms will be quite expensive affair, which keeps many folks far away from it. Most of them charge a hefty membership fee, get a posh contract signed and take a look at to spin money in cases where there's none due. Then next, gyms get overcrowded after 5 P. M. within the evening making it doubly difficult for you to be there.

Being an office-goer, you do not have time to go to a gym either within the morning or any time before the height hours of 5 to eight within the evening. By the time the office shut and you reached the gym, it'd be teeming with such a large amount of folks that you simply can't feel good. yet another reason of our not joining gym might be the dearth of quality fitness equipment and lack of proper management there. These are a number of reasons which keep us faraway from gyms. But then, benefits exceed all those 'excuses' we affect for not being at a gym.

There are an enormous number of advantages that we get from out regular visit to a gym. We gain fitness and that we get health; we become ready to enjoy all the riches of life and that we feel inspired. Our body becomes supple and that we desire being full of energy and positive vibes for all the time. we do not get tired that easily as our stamina and endurance reach to a brand new level. Within few days of joining a gym, we desire a gymnast or athlete who can do every trick the body couldn't earlier. In a sense, we gain plenty.

Apart from these obvious advantages, gyms give us an opportunity to induce trained or do workouts under the supervision of expert trainers. We get valuable advice from health experts; we get to understand a dietary arrange to supported our specific requirements, we get a tailor-made fitness schedule to follow where trainers keep an eye fixed on us and check out to assist out where we get it wrong. We also get to coach at the most effective of fitness equipment which we'd otherwise never get to use reception. we'll get a range of cardiovascular and weight lifting machines to feel motivated.

In addition, a number of gyms now have started giving more focus to the mind along with dedicating appropriate time to the body. They arrange a range of classes including yoga, tabata, Pilates and Zumba so we are able to reach the target of total health. gyms today have understood the importance of delivering fun and stimulating environment to its members and during this way, you'll be able to feel great while being there. during a nutshell, you must not moot before joining a gym to remain fit and healthy forever.

 

Gym: Used Equipment | Buying | Tips | High-Quality | نصائح لشراء معدات رياضية مستعملة عالية الجودة

 

If on a good budget, purchasing used gym equipment will be a sensible decision you'll make. However, the used equipment that you simply select should be in condition. the subsequent article provides tips help in making an informed decision when buying used fitness equipment. 

Buying Tip

Irrespective of the equipment that you simply have selected to shop for, it'd act to seek out a reliable and trustworthy seller with a reputation for delivering quality products that are priced reasonably. When selecting the proper equipment, you would like to stay certain things in mind in order that the purchased equipment doesn’t in a while.

 

Check for Functionality

Buying used gym equipment shouldn't be at the price of compromising on the sturdiness. make sure that the equipment is functioning completely fine. Examine the various features of the machine and be told the presence of any damage. Try the machine and verify if its features are working fine and safe.

Check for Maintenance

Take time to examine and determine if the gym equipment is maintained well. it's important that no damages are done to the vital components of the equipment so it's safe when working with the equipment. The presence of cracks and tears within the parts are the results of poor maintenance.

 

Check for Comfort Level

It is important that you just feel comfortable at the time of using the equipment. Otherwise, there are chances of sustaining injury and health issues while using it. So do not buy equipment just because the deal appears lucrative.

 

Choose from Reputed Brands

See to that that the maker of the used fitness equipment may be a reliable and reputed manufacturer and provides a guaranty on the parts. So going for quality brands ensures the sturdiness of the equipment.

 

Check for Warranty

Although used fitness machines don't include a guaranty, but in certain cases, the vendor could provide a guaranty of up to a year. confer with the manufacturer to seek out if they supply after-sales service.

Go Through Customer Reviews

It is smart to shop for gym equipment that contains a considerable number of testimonials to its credit. Searching online or reading fitness magazines about customer reviews of the equipment will help to evaluate the reliability of the equipment.

 

Buy at the proper Price

Before buying used equipment, discover the retail price of the machine. For this, you may undergo

the advertisements as given for the local area or browse the websites and compare prices to seek out the simplest deals available that meet your budget. Once the particular value is discovered, it might be much easier for you to bargain with the vendor for the used fitness equipment. Before inking the deal, verify if any additional expenses like installation cost, delivery charges, and servicing cost have to be paid.

On the full, it'd be beneficial to try to  one's own research before purchasing used gym equipment. Purchasing hastily could mean regret later. On the entire, an impulsive buy isn't recommended when buying used gym equipment.

Bodybuilding: Fitness | Benefits | Women | Health | فوائد كمال الأجسام لصحة المرأة ولياقتها

Bodybuilding: Women | Tips | Lean | Strong | Body | ابنِ جسمًا رشيقًا وقويًا باستخدام نصائح كمال الأجسام هذه للسيدات

 

Despite what the constant barrage of media tells us, the perfect body shape for ladies is... well, there's no ideal body shape. However, each woman has what she considers her ideal body shape. Hopefully this image is going to be supported her own desires, and not those who are constantly thrust upon her by a male-dominated industry. So, before we start with some body building tips for ladies, I just wanted to mention you must be yourself, and set fitness goals that mean something to and forget what anybody else says about it.

Speaking of goals, that's really where you wish to start out. There is some stuff you should confine mind to assist you achieve them. specifically, else, your goals have to be realistic. they will still be big, but if they don't seem to be realistic to you, then you may have a tough time staying motivated because you will not see the purpose. as an example, if you're a size 14 and wish to induce right down to a size 4 in fortnight, then that's unrealistic. However, if you say you would like to drop one full size every two months until you get right down to a size 8, then that's more realistic. Furthermore, it's specific and structured in such the way that you simply will achieve several mini-goals on you thanks to your main goal.

The next thing you would like to try to to is decide what fitness means to you. Which body building technique for girls you decide on will depend largely on what you're trying to attain. If you would like to feature muscle mass and bulk up, then you wish to lift the heaviest (or near it) weights you'll lift, but just for some repetitions. If you would like you'll use lighter weights, then again you have got to try and do plenty of repetitions. and that is only 1 example.

Once you have got your goals, it's contradictory. the best solution is to rent a private trainer. A trainer is ready to assess where you're, where you wish to be and therefore the best way for you to urge there. If a trainer won't work for you, then your local gym is your next best choice. Ask to talk to someone about your fitness goals, then they'll tell you which of them exercises are best for you, still as which machines to use and the way to use them.

 

 

Health: Transform | Fitness Apps | قم بتحويل صحتك باستخدام تطبيقات اللياقة البدنية الأعلى تقييمًا

 

 

 

This can be done through a set of applications which will mention here to help you achieve your goal, but do not take your exercises or nutritional program from these applications. In fact, these apps will not give you readymade exercises and all you have to do is follow those exercises are effective in the long run. The most effective thing is to read about the topic and fully understand what you want to do and create your plan for yourself according to the goal you want to reach (for example, build muscle or lose fat, and only raise fitness), and then applications come as an aid.

First, you have to do the following: read Bigger Leaner Stronger (one of the most popular muscle building books for beginners) and understood everything there was to do for proper nutrition and decided to follow the exercise program suggested by the book.

To help you out for your plan follow the plan, use the Strong app, which contains all the exercises you need to build muscle with a video explanation of how to do it. Of course, you will only need a small part of the exercises in the application, and all you have to do is create your own training program according to your plan and fill your program with the exercises you need. The application makes it easy for you to know the exercises you want to do every day of the week, and it helps you record your performance (how many kilograms you were able to lift for each exercise, with recording the repetitions). Scorecard is very important and essential to follow your development. 

For nutrition, use the MyFitnessPal app, which allows you to log the calories you eat every day (it's impossible to make any progress without counting your calories and tracking them daily).

 As for how many calories you've burned as well as tracking more of your physical stats use the Fitbit Activity Tracker bracelet and its app. (This is an optional step that you don't need.) 

Regarding meals and days of rest, strongly recommend the book   mentioned above. But in short, as for nutrition, you must first know the calories that you must eat daily to lose fat and build muscle, and this is done through a special calculator. Where you enter some information such as your age, weight, and the number of hours you can devote to exercise per week. After entering the information, you will know the number of calories you should eat per day as well as the percentage of fats, carbohydrates and protein that you should eat. These calories and percentages are calculated using the MyFitnessPal app. mentioned above. 

For meals, it is not important their number or timing, it is only important that your daily consumption does not exceed your allowable percentage of calories and nutrients (fats, carbohydrates and protein). 

Eventually, do not rely on applications except as auxiliary tools. The first advice is to read more about the topic and understand its secrets from a scientific point of view and define your goal in order to use the applications optimally.