Build your muscles and burn calories
Fitnesses helps anyone who wants to improve their shape and health, and also work on their personal growth.
The result we strive for is physically efficient, strong personality, and eager for knowledge. That way we create an efficient society.
Hero 2 items
BENEFITS OF USING FITNESS APP
STRENGTH WORKOUT SCHEDULE
We are building you a custom workout program, step-by-step with daily coaching support.
FUNCTIONAL WORKOUT
Build the total-body power you need for everyday life with these practical and made-for-you workouts.
100+ DIFFERENT WORKOUTS
We prepared a bunch of workouts for you so you never get bored.
100+ different workouts
Progress tracking
Reminders & notification system
24/7 guided process
Lose fat and gain muscles with our guided workouts
How much protein do I need to gain muscle?
To gain muscle, you need protein intake of 2-3g per kg or 0.9-1.3g per lb. of bodyweight. For example: If your body weight is 100kg (220lb), to gain muscle you need protein intake 200-300g daily
How long does it take to gain muscle?
If you have strength training 4-5x per week and have a high protein diet (2-3g per kg or 0.9-1.3g per lb. of body weight) you can expect 1-1.5kg or 2-3 lb. of muscle gain per month.
How many calories should I eat to gain muscle?
Calculate your BMR (basal metabolic rate) + daily physical activity (calories you burn on walking, exercise, and other activities). On that number, add 300-500kcal daily to gain weight. Make sure the surplus of 300-500 kcal is mostly proteins.
Note: Search for the BMR calculator online to find your daily expenditure.
How to gain muscle - women?
To gain muscle, women should combine strength training 3-5x per week with a diet rich in proteins and with a slight surplus of calories daily. Do not avoid weight lifting since you will not grow big overnight nor you have enough testosterone to achieve the big size most women fear.
How to gain muscle - men?
To gain muscle, men should combine strength training 3-5x per week with a diet rich in proteins and with a slight surplus of calories daily. Due to the high protein amount in the diet, there should be at least 4 meals per day containing an equal amount of proteins to allow the body a proper absorption of nutrients.
English 
Serbian