Introduction to MuscleUp
MuscleUp is an AI fitness planning tool where users can input basic information to obtain customized fitness suggestions from AI.
MuscleUp can be used for free, and users only need to visit the link below.
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How to Use MuscleUp
We use MuscleUp to develop a personal fitness plan. After registering an account, we need to tell AI about our fitness goals (gaining muscle, losing weight, or maintaining health), our level (basic, intermediate, advanced), as well as information such as age, height, weight, diet, number of days and hours of exercise. After obtaining this information, click Submit to obtain the results.
MuscleUp provides us with fitness plans from three perspectives. The first part is a comprehensive analysis, and AI provides a brief introduction based on the information we input, such as age and experience.
Analysis of Factors for Achieving Desired Goals
Age: At 30 years old, the individual is in a good position to build strength, endurance, and overall health. As a beginner, a steady and sustainable approach to exercise and diet is recommended.
Experience: As a beginner, it is essential to start with basic exercises and gradually progress. Focusing on proper form and technique will help prevent injuries and ensure that the individual gets the most out of their workouts.
Schedule: A 7-day schedule allows for a balanced workout plan that includes rest days. This is important for muscle recovery and growth, as well as overall well-being.
Hours: An hour per day is a good starting point for a beginner. This allows for a varied workout routine that includes both cardio and strength training.
The second part is the fitness plan, where AI arranges different projects based on the number of fitness days and hours we input.
Suitable Workout Split
Day 1: Full body strength training
Day 2: Cardio (running, cycling, etc.)
Day 3: Rest
Day 4: Full body strength training
Day 5: Cardio (running, cycling, etc.)
Day 6: Rest or light activity (yoga, stretching, etc.)
Day 7: Full body strength training
The third part is a dietary plan, where AI provides dietary advice on multiple dimensions such as calories, nutrition, and fat. We can achieve healthy eating and fitness goals based on these contents.
Diet Plan
Caloric intake: Aim for a caloric intake of 2,500-2,800 calories per day. This will provide enough energy for exercise and support overall health.
Protein: Consume 1.2-1.5 grams of protein per kilogram of body weight. This can come from a variety of sources, such as lean meats, fish, eggs, and dairy products.
Carbohydrates: Make up the majority of your caloric intake. Aim for complex carbohydrates, such as whole grains, fruits, and vegetables.
Healthy fats: Include healthy fats in your diet, such as avocados, nuts, and seeds. Limit intake of saturated and trans fats.
Stay hydrated: Drink plenty of water throughout the day, especially before, during, and after exercise.
Summary
As an AI fitness planning tool, MuscleUp provides users with high-quality fitness solutions. Whether users are beginners or experienced professionals, they can use MuscleUp to gain new insights.
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