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GymGoal Lite
for iPhone and iPod Touch

View Demos How to enter a custom workout routine

Home Screen

Workouts

The Workouts section offers ready-to-use workout routines designed for different equipment and levels of experience. You can also create your own workouts.

Favorites: You can mark any workout as a favorite for fast access without searching the database.

Search: Find a predefined workout, or create your own workout.

History: A report that shows all exercise logs on a selected date.

Exercises

GymGoal Lite database contains 210 illustrated weight training exercises. Every exercise comes with detailed instructions. The program makes it easy to find exercises, organize them in lists, and record your workout results.

Favorites: You can create lists of your favorite exercises.

Body Map: Find exercises for a particular muscle group.

Name Search: Find exercises by name.

Calculators

The included fitness calculators save your input and calculated results in the history table.

  • One Repetition Maximum (One-rep Max)
  • Body Mass Index (BMI)
  • Basal Metabolic Rate (BMR)
  • Body fat percentage
  • Weight

Online

The Online button will transfer you to a web page that compliments the functionality and content of the program.


Workouts


Workouts: Search

39 predefined workout routines are well balanced and train all muscle groups.

Select the split, equipment, and difficulty to list the workouts, or to create your own workout.

Split: If you are a beginner, you are resuming your workouts after some time off, or you have little time to exercise, select 1 whole-body workout (no split).

Equipment: Most serious fitness enthusiasts prefer to use free weight exercises to gain functional strength.

Workout list contains predefined (black) and custom (blue) workouts.

To add a new custom workout to this list, select an existing workout and tap the Copy button.

Workout Details

Workout days are marked by capital letters (A, B, C, D). Scroll down to see all days.

Use the button to add this workout routine to the list of your favorite workouts. Tap it again to remove this workout from favorites.

Custom workouts have an additional Edit button. Use it to delete or reorder exercises in your custom workout.

See also

Custom Workouts

Workout Advice

Workout days: If you selected no split or 2-day split, do not work out two days in a row.

Number of sets: Try a pyramid: Start with one set that uses a lighter weight but many reps. In each following set, use a slightly higher weight and perform fewer reps. For example, perform 3 sets. Set 1: 8 reps; set 2: 6 reps; set 3: 4 reps.

Number of reps: Many people believe that the most effective number of reps in a set is between 2 and 8.

Weight: You need to use the maximum weight that allows you to perform your target number of reps while maintaining the proper form of the exercise. If you are a beginner, use lighter weight you need to feel that you are able to perform one or two additional reps.

Warm up: For example, before weight training, jog for 5 minutes. In addition, perform one or two warm-up sets before every exercise. Choose a light weight and 1015 reps for warm-up sets.


Exercise Details

Exercise Details

This screen shows the exercise type and difficulty level, description, tips, and involved muscles. Difficulty means technical difficulty how difficult it is to learn the proper form of the exercise.

Tap the Log button to log your workout results, or to review the saved logs.

Tap the button to add this exercise to your favorites or to your custom workouts. Tap the button to remove the exercise from your favorites or from your custom workouts.

Favorites and Custom Workouts

Pressing the button opens this screen.

Tap the Remove from Favorites button to remove the exercise from all groups.

You can add the exercise to the existing groups, or create a new group of favorites.

Switch to Workouts to add the exercise to your custom workout routines. A custom workout should be already created. How to enter a custom workout routine

See also

Custom Exercises


Exercise Log


New Entry or History?

When you tap the Log button on the Exercise Details page, you should select whether you want to log your workout, or to see the history.

History

The history table shows your 1 Rep Max (how strong you are with this exercise), total weight lifted, maximum weight lifted.



Workout Log

If you first open a workout, then select an exercise from this workout, you can log the whole workout on one page. Use the arrows around the exercise name to log another exercise of this workout.

Exercise Log

If you open an exercise through Favorites, or Body Map, or Name search, there are no arrows around the exercise name, but the date is editable. Changing the date moves the log to a new date.

Saving changes

Changes are saved frequently:

- After changing the date.
- After changing the number of sets.
- After changing reps and weight of any set.

This is done in order to prevent losing your data when the program is interrupted by a phone call.

You can cancel:

- Changing the date.
- Changing reps and weight of one set.

You cannot cancel changing the number of sets.


Body Map

You use the Body Map:

  • to find exercises that are best for a particular muscle group
  • to add your own (custom) exercises to the database

Tap the Show Back/Front Side button to show the other side of the body map.

Exercise Filter

Use this filter to narrow your search. Use the buttons to change filter settings. Use the Clear button to clear the filter (all exercises for the selected muscle group will be included in the result list).

Id you are adding a custom exercise, ignore this page and tap the Show Exercises button.

Equipment and Type: Most serious fitness enthusiasts prefer to use compound free weight exercises to gain functional strength.

Difficulty means technical difficulty - how difficult it is to learn the proper form of the exercise.

Search Results

The list is sorted alphabetically.

Exercises that specifically target the selected muscle group are shown in bold font. Other exercises may target different muscles, but they also significantly affect the selected muscle group.

Tap the New top bar button to add your own exercise to this list.


Name Search

Name Search

Enter one or more words that should be in the name of an exercise. An exercise will be found only if its name contains all words entered. The search matches partial words and ignores capitalization.

Exercise Filter

Use this filter to narrow your search. Use disclosure buttons to change filter settings. Use the Clear button to clear the filter.

Equipment and Type: Most serious fitness enthusiasts prefer to use compound free weight exercises to gain functional strength.

Search Results

This is the result of a search for:

  • Search for: bench dumb
  • Equipment: any equipment type
  • Type: compound and isolation
  • Difficulty: up to expert

Calculators - they save your input and calculated results in the history table


One Repetition Maximum (One-rep Max)

One-rep Max is the maximum amount of weight one can lift in a single repetition for a given exercise.

One-rep Max can be used for finding an individual's maximum strength. One-rep Max can also be used as an upper limit in order to find the desired "load" for an exercise (as a percentage of the 1RM).

Many consider that attempting to actually lift your 1RM has higher risk of injury than performing a multiple rep set. This calculator estimates your 1RM from your multiple repetitions maximum.

Body Mass Index (BMI)

Body Mass Index is a statistical measure of a person's weight scaled according to height.

BMI is frequently used to find out how much an individual's body weight departs from the normal or desirable weight for a person of his or her height.

BMI makes simple assumptions about the distribution of muscle and bone mass, and thus may be misleading. It overestimates "fatness" of athletic people, while underestimating obesity of the elderly.

Basal Metabolic Rate (BMR)

Basal Metabolic Rate is the amount of energy used while at rest, awake, and not digesting.

BMR decreases with age and with loss of lean body mass. Increased muscle mass can increase BMR.

BMR is often used as a starting point in designing a weight loss diet and exercise program.

Body Fat Percentage

A person's exact body fat percentage generally cannot be determined.

This calculator uses the U.S. Navy Circumference method to determine body fat. Like any other Height and Circumference or Skinfold Methods, it may not give an accurate reading of real body fat percentage, but it is a reliable measure of body composition change over time, if the test is carried out with the same technique.

Please note that men and women should take abdomen measurements differently.

Weight

Weight is entered in BMI and BMR calculators.

Selecting the Weight line in the Calculators list opens the weight history table. Calculators have similar history tables.


Custom Exercises

Add your own exercise

You can add your own exercises to the database.

  • Open the body map and select the muscle that the new exercise targets
  • Tap Show Exercises on the Exercise Filter page to list exercises for the selected muscle
  • Tap the New top bar button to add your own exercise to this list

Enter Custom Exercise Details

Use the buttons to change exercise attributes.

Paragraphs in the Notes will be shown as list elements.

Tap the Back top bar button to see this exercise in the list.

Tap the Delete top bar button to delete this exercise from the database.

Custom Exercises in Lists

In lists custom exercises are shown in blue color.

Custom Exercise Details

The Exercise page for a custom exercise has the Edit button in the top bar.


Custom Workouts

Creating a Custom Workout

To create a custom workout, you need to copy and modify an existing workout.

Select split, equipment and difficulty for your custom workout, and look at the list of available workouts.

Open a workout that you want to modify, and tap the Copy button.

Name and save the new custom workout routine.

Tap the Edit button. Delete the exercises that need to be removed or replaced, arrange the remaining exercises in the desired order.

To add exercises to your workout

Use the Exercises section of the Home screen. Find an exercise, then use the button to add it to your workout.

You can add built-in and custom exercises to your custom workouts.

 
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