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When your goal is to burn fat, build muscle, and get shredded for summer, you might be wondering which foods help you achieve the physique you desire. High-protein, low-fat foods can help you get shredded for the summer months ahead, but eating a well-balanced diet is the key to six-pack success.

How Much Protein, Fat, and Carbs Should I Eat?

Increasing protein helps boost satiety, burn fat, and maintain muscle during periods of calorie restriction.

But while reducing dietary fat helps control calories for weight loss, heart-healthy fats (plant fats and fish oils) are nutritious for you and part of a healthy eating plan.

Your body needs dietary fat to function properly. A good rule of thumb is to eat:

• About 1 gram of protein per pound of your desirable body weight daily, or 30-35% of your calories from protein
• 20-25% of your calories from dietary fat
• 40-45% of your calories from carbohydrates

Studies show that while low-carb diets help reduce body weight and fat, low-fat diets can be just as effective (even more so in some cases) for fat burning.

The Institute of Medicine recommends adults consume at least 20% of their daily calories from dietary fat.

Carbohydrates and protein each contain 4 calories per gram and fat provides 9 calories per gram. Therefore, aim for at least 40 grams of fat daily when following an 1,800-calorie weight loss plan and at least 51 grams when consuming 2,300 calories per day.

How Many Calories Should I Consume for Fat Loss?

To melt away excess body fat, simply burn more calories during workouts or lower your energy intake by about 500 calories daily. For many men, eating about 1,800 calories per day should do the trick.

If you’re very active, you might need extra calories to lose about 1/2 to 1 pound of body fat each week.

Use the U.S. Department of Agriculture’s Food Composition Database or a calorie counting app, such as MyFitnessPal or Lose It!, to track how much you're eating.

Examples of High-Protein, Low-Fat Foods

The following foods are high in protein and low in dietary fat, which makes them excellent additions to weight loss, fat loss, or muscle-building meal plans:

Beef, Poultry, Fish, & Seafood

#1 Grilled Chicken Breast

• Portion size: 3 ounces
• Calories:126
• Protein: 25 grams
• Fat: 3 grams
• Carbohydrates: 0 grams

#2 Baked Turkey Breast

• Portion size: 3 ounces
• Calories:125
• Protein: 26 grams
• Fat: 2 grams
• Carbohydrates: 0 grams

#3 Very Lean Ground Turkey

• Portion size: 4 ounces
• Calories:120
• Protein: 27 grams
• Fat: 2 grams
• Carbohydrates: 0 grams

#4 Lean Steak

• Portion size: 3 ounces
• Calories:151
• Protein: 24 grams
• Fat: 5 grams
• Carbohydrates: 0 grams

#5 Pork Tenderloin

• Portion size: 3 ounces
• Calories: 159
• Protein: 26 grams
• Fat: 5 grams
• Carbohydrates: 0 grams

#6 Shrimp

• Portion size: 3 ounces
• Calories: 84
• Protein: 20 grams
• Fat: 0 grams
• Carbohydrates: 0 grams

#7 Catfish

• Portion size: 3 ounces
• Calories: 89
• Protein: 16 grams
• Fat: 2 grams
• Carbohydrates: 0 grams

#8 Cod

• Portion size: 3 ounces
• Calories: 89
• Protein: 19 grams
• Fat: 1 gram
• Carbohydrates: 0 grams

#9 Tuna

• Portion size: 3 ounces
• Calories: 109
• Protein: 20 grams
• Fat: 3 grams
• Carbohydrates: 0 grams

#10 Scallops

• Portion size: 3 ounces
• Calories: 94
• Protein: 17 grams
• Fat: 1 gram
• Carbohydrates: 4 grams

#11 Oysters

• Portion size: 3 ounces
• Calories: 139
• Protein: 16 grams
• Fat: 4 grams
• Carbohydrates: 8 grams

#12 Uncured Turkey Bacon

• Portion size: 2 slices
• Calories: 90
• Protein: 12 grams
• Fat: 5 grams
• Carbohydrates: 0 grams

Eggs and Dairy foods

#1 Egg Whites

• Portion size: 4 large egg whites
• Calories: 69
• Protein: 14 grams
• Fat: 0 grams
• Carbohydrates: 1 gram

#2 Skim Milk

• Portion size: 1 cup
• Calories: 83
• Protein: 8 grams
• Fat: 0 grams
• Carbohydrates: 12 grams

#3 Protein-Fortified Skim Milk

• Portion size: 1 cup
• Calories: 101
• Protein: 10 grams
• Fat: 1 gram
• Carbohydrates: 14 grams

#4 Protein-Fortified Almond Milk

• Portion size: 1 cup
• Calories: 80
• Protein: 10 grams
• Fat: 3 grams
• Carbohydrates: 3 grams

#5 Low-Fat Cottage Cheese

• Portion size: 1/2 cup
• Calories: 81
• Protein: 14 grams
• Fat: 1 gram
• Carbohydrates: 3 grams

#6 Nonfat Greek Yogurt

• Portion size: 1 container
• Calories: 100
• Protein: 17 grams
• Fat: 1 gram
• Carbohydrates: 6 grams

#7 Plain Low-Fat Kefir

• Portion size: 1 cup
• Calories: 104
• Protein: 9 grams
• Fat: 2 grams
• Carbohydrates: 12 grams

#8 Whey Protein Powder

• Portion size: 1/3 cup
• Calories: 113
• Protein: 25 grams
• Fat: 1 gram
• Carbohydrates: 2 grams

#9 Reduced-Fat Cheese

• Portion size: 1 string cheese stick
• Calories: 45
• Protein: 6 grams
• Fat: 3 grams
• Carbohydrates: 0 grams

Vegetables

#1 Green Peas       

• Portion size: 1/2 cooked cup
• Calories: 67
• Protein: 5 grams
• Fat: 0 grams
• Carbohydrates: 13 grams

#2 Lentils

• 

  Portion size: 1/2 cooked cup

• Calories: 113
• Protein: 9 grams
• Fat: 0 grams
• Carbohydrates: 20 grams

#3 Chick Peas

• Portion size: 1/2 cooked cup
• Calories: 134
• Protein: 7 grams
• Fat: 2 grams
• Carbohydrates: 22 grams

#4 Navy Beans

• Portion size: 1/2 cooked cup
• Calories: 127
• Protein: 8 grams
• Fat: 1 gram
• Carbohydrates: 24 grams

#5 Pinto Beans

• Portion size: 1/2 cooked cup
• Calories: 122
• Protein: 8 grams
• Fat: 1 gram
• Carbohydrates: 22 grams

#6 Black Beans

• Portion size: 1/2 cooked cup
• Calories: 114
• Protein: 8 grams
• Fat: 0 grams
• Carbohydrates: 21 grams

#7 Pea Protein Powder

• Portion size: 1/4 cup
• Calories: 100
• Protein: 21 grams
• Fat: 2 grams
• Carbohydrates: 2 grams

#8 Grilled Portabella Mushrooms

• Portion size: 1 cup
• Calories: 35
• Protein: 4 grams
• Fat: 1 gram
• Carbohydrates: 5 grams

Whole Grains

#1 Quinoa

• Portion size: 1/2 cooked cup
• Calories: 111
• Protein: 4 grams
• Fat: 2 grams
• Carbohydrates: 20 grams

#2 Whole-Wheat Pasta

• Portion size: 1/2 cooked cup
• Calories: 220
• Protein: 8 grams
• Fat: 2 grams
• Carbohydrates: 25 grams

#3 Whole-Grain Ezekiel Bread

• Portion size: 1 slice
• Calories: 80
• Protein: 5 grams
• Fat: 1 gram
• Carbohydrates: 14 grams

#4 Spelt

• Portion size: 1/2 cooked cup
• Calories: 123
• Protein: 5 grams
• Fat: 1 gram
• Carbohydrates: 26 grams

#5 Protein-Fortified, Whole-Grain Breakfast Cereal

• Portion size: 3/4 cup
• Calories: 120
• Protein: 10 grams
• Fat: 1 gram
• Carbohydrates: 19 grams

Additional Plant Proteins

#1 Seitan

• 

  Portion size: 1/3 cooked cup

• Calories: 100
• Protein: 18 grams
• Fat: 2 grams
• Carbohydrates: 3 grams

#2 Firm Tofu

• Portion size: 1/5^th block
• Calories: 95
• Protein: 10 grams
• Fat: 5 grams
• Carbohydrates: 3 grams

#3 Edamame

• Portion size: 1/2 cup
• Calories: 94
• Protein: 9 grams
• Fat: 4 grams
• Carbohydrates: 7 grams

#4 Veggie Burgers

• Portion size: 1 patty
• Calories: 124
• Protein: 11 grams
• Fat: 4 grams
• Carbohydrates: 10 grams

Other Healthy Foods to Consider

Other nutritious foods to consider for fat-burning and muscle building that aren’t classified as high-protein, low-fat foods include:

• Fruits provide natural sugar and fiber,and are low in fat, but aren’t good sources of protein.
• Nuts and seeds are high in protein but also rich in heart-healthy fats.
• Avocados, plant oils, and fish oils are excellent sources of nutritious fats.
• Non-starchy vegetables, such as leafy greens, cucumbers, tomatoes, asparagus, green beans, celery, bell peppers, broccoli, and cauliflower, are low in calories and fat and rich in fiber but generally aren't good sources of protein.

Choose combinations of these healthy options plus high-protein, low-fat foods to create the perfect fat-loss, muscle-building meal plan for men over 40.

Should I Try Protein Supplements?

Protein supplementation helps increase your protein intake without adding extra calories, and can be beneficial for fat loss and lean mass gains. Protein supplements are available as protein powders, ready-to-drink protein shakes, protein bars, and more.

However, use caution with protein supplements as some items contain added sugar and other hidden ingredients.

When choose protein supplements for muscle building and fat loss, opt for those containing at least 10 grams of protein and fewer than 5 grams of added sugar per serving.

Consider homemade weight-loss protein shakes that are loaded with essential nutrients and contain about 300 calories per serving. Use protein shakes as meal replacements to keep calories under control, between meal snacks, or pre- and post-workout fuel.

How to Create Fat-Loss Meal Plans

Now that you have a better idea of which high-protein, low-fat foods help you get shredded for summer, it’s easy to create your own fat-burning, muscle-building menus.

As a rule, fill about 1/2 of each plate with non-starchy vegetables, 1/4 of your plate with low-carb protein foods, and 1/4 of each plate with protein-rich starches. Examples of healthy fat loss menus for men over 40 include:

DAY 1

Breakfast

• An egg-white omelet with mushrooms, asparagus, and avocados
• Oatmeal topped with blueberries and walnuts

Snack

• A nutritious protein shake or protein bar

Lunch

• Canned light tuna or grilled chicken pieces mixed with avocado oil mayonnaise on Ezekiel bread
• A leafy green salad with tomatoes, cucumbers, pistachios, and an oil-based dressing

Snack

• Low-fat cottage cheese with sliced strawberries

Dinner

• Grilled chicken breast
• Cooked quinoa
• Green beans
• Olive oil

Snack

• Reduced-fat cheese sticks

DAY 2

Breakfast

• Cooked uncured turkey bacon
• Cooked diced potatoes with spinach, olive oil, and seasonings
• An orange

Snack

• A nutritious protein shake or protein bar

Lunch

• Grilled seitan
• Cooked brown rice
• Fresh pea pods dipped in hummus

Snack

• Low-fat plain Kefir with honeydew melon

Dinner

• Grilled salmon, catfish, or cod
• Cooked spelt
• Asparagus
• Olive oil

Snack

• Non-fat plain Greek yogurt

DAY 3

Breakfast

• Protein-fortified whole-grain cereal
• Low-fat milk or plant milk
• Sliced almonds
• A banana

Snack

• A nutritious protein shake or protein bar

Lunch

• A veggie burger or lean turkey burger topped with sliced tomatoes, greens, and avocados
• A whole-grain hamburger bun

Snack

• Pumpkin seeds with fresh cherries

Dinner

• Cooked whole-grain pasta topped with grilled chicken strips
• Oil-based pesto sauce
• Steamed broccoli

Snack

• Protein-fortified almond milk

Other Fat-Loss Tips and Tricks

Eating right isn't the only healthy component of weight loss, fat loss, and muscle building. Additional lifestyle habits that help you achieve the six-pack abs and chiseled physique you desire include:

#1 Try Fat Burning Workouts

Fat-burning workouts are just as important as eating high-protein, low-fat foods when you desire a leaner, more muscular physique. The Fit Father Project helps you every step of the way by providing you with:

• Muscle-building strength workouts
• Fat-burning circuit training workouts
• Power-enhancing plyometrics exercises
• High-intensity interval training (HIIT) routines

For best results, exercise most days of the week and follow the Fit Father Project's fat-burning workouts specifically designed for men over 40. Most workouts are just 30 minutes, so you can squeeze them into just about any busy schedule.

#2 Give Up Alcohol

Alcohol contains 7 calories per gram, which is almost as many calories as dietary fat.

Combining alcohol with sugary mixers and other high-calorie beverages means you might ingest up to 500 calories or more in just a single drink! Giving up alcohol, or only drinking in moderation, can drastically improve your fat-loss results.

#3 Drink 16 cups of Water Each Day

Water can energize you and prevent you from overeating at meal time. Preventing dehydration also means better muscle-building and fat-burning workouts.

Aim for 16 cups of water daily as a rule of thumb. Your individual needs might be more or less depending on your size, body composition, and how much you sweat throughout the day. Drink water when you first wake up each morning and before meals to control your calorie intake.

#4 Track Body Composition Measurements

Weighing yourself daily aids in weight loss but if muscle building is your goal, track body measurements too. Measure your waist circumference regularly, as it should shrink as fat melts away. Aim for a waist circumference of less than 40 inches in men and less than 35 inches around in women.

#5 Set Sleep Goals

Sleep is more important than you might think for muscle building and fat loss. Getting 7-9 hours of sleep in each night helps your body recover after strenuous workouts and controls appetite hormones in your body. To improve sleep quality, sleep in a cool dark room, set a regular sleep schedule, avoid going to bed hungry or very full, and reduce stress as much as you can.

Staying Motivated for Fat Loss

At the Fit Father Project, muscle building and fat burning are the ultimate goals. The Fit Father Project 30X (FF30X) helps busy fathers over 40 shed excess body weight and fat and keep it off for life.

The program offers custom fat-burning meal plans and menus, muscle-building workouts, fat-burning exercise programs, free weekly newsletters, email coaching support, Q & A sessions with health experts, and much more!

With an abundance of workouts at your fingertips, specifically designed by the Fit Father Project for busy men over 40, weight and fat loss won't be boring or difficult.

When you’re ready to break through fat-loss barriers and get on the road toward a happier, healthier life, sign up for FF30X today or take advantage of the Fit Father Project:

• FREE 1-day meal plan
• FREE muscle-building workout
• FREE fat-burning workout

You’ll finally achieve the six-pack abs and muscular physique you desire just in time for summer! What do you have to lose?

Erin Coleman
Writer, The Fit Father Project
A 15-year freelance writing veteran, Erin is registered dietitian and health educator who is passionate about health, fitness and disease prevention. Her published work appears on hundreds of health and fitness websites, and she’s working on publishing her first book! Erin is a wife and mom of two beautiful children.

Gaining muscle takes dedication, science, and time. The best supplements for muscle growth give you an edge in all of those areas.

There are plenty of supplements available that can help you to increase your muscle growth.

The simple fact is that supplements are sometimes necessary to get the nutrition you need, not just to function normally, but in order to achieve your goals.

Of course, building muscle cannot be achieved by supplements alone. You need to use them alongside a healthy diet and a good muscle-building exercise plan. If you’re not already doing a plan, or want to try something a little different, then this Old School Muscle plan is well worth a try.

The Issue With Supplements

Providing you purchase supplements in a health store or similar reputable establishment, you’re not going to be purchasing anything illegal.

The real issue with supplements for muscle growth is understanding which options are available and viable.

There are hundreds of products on the market, but you need to understand which supplements will help your muscles grow that extra bit.

Fortunately, we’re here to help you separate the whey from the chaff!

Best Supplements For Muscle Growth

Let’s take a look at what’s available, whether it really works and whether there is anything you should know about it.

Whey Protein

This is probably the most popular and well-known of all the supplements. You’ll see people chugging this down at the gym after a workout and with good reason.

Whey protein is, unsurprisingly, packed full of protein. The average man needs 0.8g of protein per kilogram of body weight. That means if you weigh 80kgs (approximately 175 pounds), you’ll need 64g of protein a day.

However, if you’re exercising and working out, such as if you’re doing the Old School Muscle plan several times a week, you’ll need between 1.2g and 1.5g of protein per kg. That’s between 96g and 120g of protein for a 175-pound man.

In theory, you can get the protein you need from the food you eat, and this may work if you’re not exercising. But, it’s unlikely you’ll hit 100g just from the food you eat; that’s where whey protein comes in.

Protein is essential for the process of protein synthesis; this is how your body repairs tears in your muscles. These tears are caused when you’re lifting and pushing your limits. As the tears are repaired, your muscles grow bigger and stronger.

Whey protein is broken down and absorbed very quickly by your body, making it the perfect choice post-workout. It will help your body recover and boost muscle growth.

It should be noted that whey protein is not the only protein supplement. You can also get casein protein which is absorbed much slower into your body. This is a good choice to keep your protein levels high while you sleep.

Other alternatives include egg protein, pea, brown rice, or hemp. These are generally very good if you’re vegetarian or just want something more organic.

Creatine

Creatine is often considered one of the best supplements for muscle growth pre-workout. It is actually one of the most researched supplements making it much easier to give credit to its claims as one of the best supplements for muscle growth.

Creatine actually occurs naturally in your body, 95% of what is in your body is in your muscle cells. Your muscles use it as an energy source.

By adding creatine into your diet just before a workout, you should have more energy available during the workout.

Creatine will allow you to push yourself harder, encouraging the small muscle tears that heal and grow your muscles.

The average person should get between 1-3 grams of creatine per day just to maintain normal muscle creatine levels.

If you’re looking to boost your power when working out, you’ll need to boost this amount slightly. In fact, this study shows that 5g of creatine per day significantly increased muscle mass and arm flexor strength.

It is also useful to know that creatine can actually help to stimulate protein synthesis, the chemical reaction that needs protein to repair and increase your muscle size.

You’ll also find that a creatine supplement can help your muscles to recover faster and reduce soreness after exercise simply because it is replenishing your creatine stores faster than your body can by itself.

BCAA

Branch Chain Amino Acids (BCAA) is simply the name for 3 of the 9 essential amino acids that your body cannot produce by itself.  Their individual names are leucine, isoleucine, and valine.

They are all an essential part of the protein synthesis process, and, as mentioned, your body cannot make them itself.

Supplementing with these is the easiest way to ensure your body is getting the nutrients it needs.

Studies show that BCAA can help to reduce muscle fatigue during exercise, effectively allowing you to exercise for longer and harder. This is critical to pushing your muscles just past their limit and encouraging the muscle growth you’re desperately after.

It has also been shown to improve the conversion of compounds into energy within your body. It can even lower the levels of creatine kinase and lactate dehydrogenase, which are both compounds that indicate muscle damage. By lowering their levels slightly, you can work out harder and for longer periods of time.

You should also see a drop in your body fat as your lean muscle increases.

Beta-Alanine

You may not have heard of beta-alanine. It is a great supplement for muscle growth, and it's recommended that you consume between 4.5 and 5g of this compound on a daily basis.

Beta-alanine is actually another amino acid. Its role is to increase your stores of carnosine.

The higher the amount of carnosine in your body, the quicker you’ll feel exhausted when exercising. That’s why beta-alanine is so important. It reduces levels of carnosine, allowing you to work out much harder than usual.

A supplement taken before you exercise will help to boost your endurance as well as your muscle strength. However, because it is quickly used up, it is generally best on short bursts of exercise, approximately 4 minutes in length.

Sipping it between HIIT exercises can be a great way to boost your endurance and lean muscle building.

It should be noted that this supplement will provide you with the extra power to squeeze out a few extra reps or sets, which will help you to maximize your strength gains.

There is limited research backing these claims and claims of other potential benefits.

Glutamine

You won’t be surprised to learn that this is another amino acid. In fact, Glutamine plays an important role in several of the body’s functions.

These include the immune system, intestinal health, and muscle usage/gain.

In fact, the latest research shows this supplement can help with leaky guts and your metabolism.

It works and is so important because this amino acid is a building block of protein. Without it, your body cannot create the protein that is so essential for muscle growth, burning fat, and losing weight.

It should be noted that this amino acid does naturally occur in food. But if you’re not getting enough in what you eat, taking a supplement is the perfect response. You’ll be surprised to know that this compound is approximately 35% of the amino acids in your bloodstream!

There are two types of L-glutamine, and the first is known as free form. This is difficult for your body to absorb by itself. You should take this supplement with food.

The second option is an L-glutamine but often referred to as Trans-Alanyl-Glutamine (TAG). The name refers to the fact it is attached to another amino acid. This one is easy for your body to absorb and can be taken without food. It can even be taken on an empty stomach.

The usual amount of this supplement is between 2-5g a day. But, if you’re a really serious athlete, you may want to go as high as 10g. As it is part of the foundation of protein, it is best to take this straight after working out. It will help your body to recover and ensure you have enough energy to prevent your body from eating its own muscles!

HMB

HMB, or to use its long name, Hydrixymethylbutyrate, has been linked to a variety of health benefits. These include treating heart disease, reducing high cholesterol, lowering high blood pressure, and, of course, for muscle growth.

It is actually classed as an active metabolite of leucine which dramatically reduces your body’s ability to breakdown protein in your muscles. This will help to ensure your existing muscles are not reduced as you build bigger muscles.

By preventing protein breakdown, your body is forced to look for energy elsewhere. Hence, it will turn to the energy contained in fat cells and release HMB effectively helping you to burn fat while boosting muscle growth.

It should be noted that HMB is very effective in preventing muscle breakdown. But it is not as effective as the BAA leucine at starting protein synthesis, which repairs and builds muscles. It’s a good example of why you need to know your supplements for muscle growth.

You can, of course, take more than one, or you can choose to focus on the one that appears to offer the most benefits for your individual needs.

Citrulline Malate

This is yet another amino acid, also known as L-citrulline. It also acts in your body to reduce fatigue, allowing you to exercise harder and for longer.

This is another of the supplements for muscle growth that should be taken before you exercise. Ideally, it should be taken within 30 minutes of your exercise starting, and it doesn't need to be taken with food.

It actually heads to your kidneys, where it is converted to L-arginine. This compound helps your body to recycle ammonia and nitric oxide, improving the flow of oxygen and nutrients around your body. This will have a secondary, indirect effect, on your ability to work out. Having the necessary oxygen and nutrients will help you to keep going, boosting your endurance as well as your muscle growth.

It is worth noting that supplements of L-citrulline malate in excess of 10g per day are likely to induce diarrhea. That’s not a side effect you need or want.

Muscle Up Today

You may have had concerns regarding taking supplements for muscle growth.

But the truth is that you’re not alone, many men want the results but are unsure about the effects of supplements and whether they constitute cheating. After all, there is something deeply satisfying about building your muscles gradually by yourself.

But, these supplements for muscle growth aren’t cheating. They are simply helping you to do your best every time you work out whether you’re doing the Old School Muscle plan or running around the block. The supplements will ensure you push your body harder, encouraging muscle fatigue and muscle repair, which is a natural way of boosting your muscle size.

But don’t forget you’re not alone. There are thousands of men who have joined the Fit Father Project. They can all help you to achieve your dream, whatever it is, because they have, or are on their way, to becoming the best man that they can be!

Your new friend & health coach,
Stuart Carter Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on choosing the best supplements for muscle growth.

Fitness apps have become an essential part of almost any workout routine. But choosing the best one for your needs can be difficult. There are new ones constantly arriving that threaten or promise to be better than anything else currently available. Being aware of the best fitness apps of 2019 will give you an idea of the options that are currently available.

It should be noted that there are some apps that claim to be the best at everything. However, you’re more likely to get the best app for your particular activity if you’re prepared to download and try several different ones.

Put simply, it’s just like any area of industry. There will always be specialists that know a particular market better than the competition.

When it comes to the best fitness apps, you need those specialists that will ensure the app does everything you need it to and more.

This is a great opportunity to introduce you to the Fit Father Project. In short, we help men to eat better and become more active.

Of course, that's an oversimplification. We cover a wide range of topics from intermittent fasting, to muscle building smoothies, acupuncture, and hypnosis.

The truth is that we have helped thousands of men lose weight, feel better, and gain more confidence. 

For the ladies, it is important to mention our newly launched sister site, the Fit Mother Project. Check out one of the latest articles, the Best Weight Loss Supplements for Women Over 40. 

The Best Fitness Apps of 2019

Without wasting any more time, lets’ take a look at what is currently on offer and how it can benefit you to achieve your goals.

Don’t forget, the smartphone may receive bad press regarding how much time people spend on them, but it does give you access to some fantastic apps that can really have a positive effect on your life:

Fitness Trackers

A fitness tracker is designed to help you monitor your fitness, and ideally, see how it improves. It should offer to monitor your heart rate, count the steps you take, estimate calories burned, and even monitor different exercise activities.

There are a range of manufacturers offering fitness trackers. Fitbit is perhaps the best known, but all of these need to connect to an app in order for you to see and process the data properly;

You can, of course, use the app that comes with your fitness tracker. But, you may prefer to use the Strava app.

This is a great app and very easy to use. You can monitor your heart rate, distance traveled, calories burned, and list your exercises and workout sessions.

The newest feature on this app is Route. This allows you to record a route to be used again and easily compare performance.

Alternatively, you can choose a new route, even one that someone else has posted. The great thing about this is not that you know where you’re going; you probably already know that. It is that any section on the route can become a personal race track and your fitness tracker will relay the information to Strava; which will assess, break down and compare your routes, times and performances.

It’s a great incentive to get fitter and beat your own times.

It should be noted that there is a free version of the app as well as many variations.

It should be excellent at keeping you motivated to exercise. You’re not just racing yourself. You’re competing with everyone else in your community.

Calorie Counters

Counting calories is one method that many people use to lose weight. However, you can also use it to build muscle. The trick is to know your maintenance calories and then calculate how many more or less you need to be consuming to move towards your goals. That part is fairly easy. What is harder is actually counting those calories, especially if you eat out or grab food on the go.

Fortunately, MyFitnessPal can handle this for you. It has an easy to access food diary.

You’ll need to enter all the food you eat on a daily basis. It has its own database of over 6 million foods. You can usually find something to match what you've eaten, allowing the app to calculate your calories for you.

It is then easy to monitor your calorie count, see where you are making mistakes, and how to improve as well as tracking your long term progress. You’ll need to enter a few personal details in order to get the most out of this app.

However, you’ll be able to assess your micronutrients as well as your calories. You can also monitor activity levels, making this a pretty good all-around app.

Meditation Apps

Meditation is a great way of stepping away from all the everyday stresses that life throws at you. Unfortunately, it can be difficult to find the time or focus on your meditation with so many distractions.

That’s where Headspace comes into its own.

You can access a free version of this, but you’ll need to subscribe to access all the different modules, ($12.95 per month). It is very easy to use but has an array of customizable options and uses animations to help explain the concepts involved.

It will provide you with downloadable sessions that will guide you through the process of setting up and practicing meditation. It’s straightforward enough that even your kids can do it. The fact that it is scientifically backed is a bonus.

However, you do need to be prepared to put in the time in order to get the maximum amount of benefit from this app.

Your initial, free course, has 10 sessions of 10 minutes each, and you unlock the next session by completing the one you’re on. It’s even possible to track your progress and total meditation time.

If you follow the tips, you’ll quickly be meditating for 10 minutes every day, and feel the benefits.

Sleep Aid

When you sleep, your body has the opportunity to relax, balance your hormones, and repair any damage that has occurred during the day. This is the time when most muscle growth and repair will occur.

In fact, getting between 6-8 hours sleep a night will help all aspects f your mental and physical health.

But, not all sleep is equal. Throughout the night you’ll cycle between deep sleep and light sleep. To really understand and benefit from your sleeping, you need to start using the Sleep Cycle app.

The idea is to show you your cycle. Regular sleep has small troughs of deep and light sleep culminating in deeper troughs. It is normal to alternate between deep and light sleep.

However, what is annoying is waking up in the middle of a deep sleep cycle. It will leave you feeling jolted and harassed from the moment you wake up. The idea behind Sleep Cycle is to do more than show you what your sleep is like. You can also set an alarm telling it when the latest time is that you need to be up by.

The Deep Sleep app will monitor your sleep and wake you up as close to this time as possible while you’re in your lightest sleep stage. This will help you to feel good when you wake up and make the most of the day.

Of course, you’ll also be able to monitor your sleep patterns over time and discover what you can do to improve them.

Workout Scheduling

Getting the right workout scheduling app can be difficult. You need something that does more than just allow you to record when to workout. The Strong app seems to offer the right balance between easy to use and motivational, making it the perfect choice for any man.

It is technically free, but you only get 4 workouts. After that, you’ll need to pay $4.99 to unlock everything else.

The great thing about the Strong app is that it is so well laid out and easy to use. Simply select your routines and then select the exercise you want to do. You can add extra exercises if you can’t find them on the app. It is then possible to compile your own workout and schedule your timeslot to do this workout.

The app will remind you when it is time to start and guide you through the exercises you have selected. You’ll then be able to review your progress and even pin a weights chart to the app, helping you to see your improvement.

It is possible to simply accept the workout offered by the app. This is a good way for beginners to get started.  It even shows you how many reps you should be performing and at what level to warm up before you start the actual workout.

Intermittent Fasting

Intermittent fasting is an effective and fairly simple way to boost your weight loss goals. However, you’ll need to track your calorie count on your fasting days and know when you can and can’t eat. This can become confusing when you’re busy, especially when you’re trying to work out what to eat as well.

Fortunately, one of the best fitness apps of 2019 is Bodyfast, which is designed to help you with your intermittent fasting.

The BodyFast coach will work out an individual plan for you, dependent on your goals and current health stats. The methods it uses are scientifically backed and allow you to eat normally, providing you pay attention to the intermittent fasting rules. It will guide you through when to eat and when not.

The great news is that this app really is free. You can download it to Android or iOS and start using it straight away. The charts showing your progress are inspirational and the clear week plan helps you to know where you’re at. Sticking to it will help you to achieve your weight loss goals.

Weightlifting

Weightlifting is a great way to burn some extra calories, even when you’re resting between exercise. It also helps to build muscle which can help you to get the body you want. But, you’ll need a little help to make sure you’re doing it right.

That’s why you’ll be glad to find Fitbod, one of the best fitness apps in 2019.

Fitbod is designed to allow you to input the exercise you’re going to do based on the equipment you have available at your gym. If you don’t have the equipment to do an exercise, it can be easily removed from the routine.

You’ll need to tell the app whether you want to focus on cardio or strength. It will then monitor your workout, provide you with a guide as you go through it and show you when your next one is due. You can even select the routine that doesn't require any equipment.

Fitbod is even capable of providing you with a suggested exercise routine that protects the muscles that have been worked and are still recovering.

Perhaps most importantly, this app gives you detailed instructions and a video to ensure that you get the form and posture correct. All you have to do is position your phone where you can see it and the app will show you what you need to do.

You have complete control over the number of sets and reps but Fitbod will make suggestions for you. In addition, weekly emails, progress reports, and reminders of upcoming workouts will help you to stay motivated.

Summing Up The Best Fitness Apps of 2019

You can choose any or all of these best fitness apps 2019 and add them to your phone. But, in order to achieve real results, you need to be dedicated to a schedule, which can be hard to create and stick to.

After all, life is generally very hectic; it can be easy to book the time but difficult to actually complete the workout.

Fortunately, this isn't an issue if you join the FF30X today. The reason is simple. You’ll be joining thousands of other men who have already achieved their goals or who are working towards them. You’ll be motivated and inspired by them. But, you’ll also feel accountable. Sharing your results is one of the best ways to ensure you stick to your workout regime. After all, no one wants to say they didn't do anything or have gained weight instead of muscle!

Hopefully, the best fitness apps of 2019 will help you to monitor and achieve your results. But the support felt when you join the FF30X program and select the right nutrition will be the deciding factor in achieving your goals and becoming the man you want to be.

Your new friend & health coach, Stuart Carter Head Training Staff, The Fit Father Project Brotherhood Nickname: “The Fit Brit” Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on the best fitness apps in 2019.