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How to lose weight without going to the gym with the 30-Day Lose Weight app | Productivity

Weight loss without a gym is possible with Lose Weight in 30 Days, a free application for Android and iPhone (iOS) phones that assists the user in physical exercise. The app comes with a list of activities that can be performed at home, without gadgets or the accompaniment of a physical education professional. You can customize the exercise list and time to adapt the training to your needs.

In the following tutorial, check out how to use the 30-Day Lose Weight app to work out and lose weight without going to the gym. The procedure was performed on a Moto G7 Play with Android 9.0 (Pie), but the tips also apply to Apple system users.

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Learn how to use the 30 Day Weight Loss app to lose weight Photo: Reproduo / Helito BeggioraLearn how to use the 30 Day Weight Loss app to lose weight Photo: Reproduo / Helito Beggiora

Learn how to use the 30 Day Weight Loss app to lose weight Photo: Reproduo / Helito Beggiora

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Step 1. Install the Lose Weight in 30 Days app on your phone. When using it for the first time, start with the first day of training. Tap "Start" to start the exercises immediately;

Starting a workout in the 30 Day Weight Loss app Photo: Reproduction / Helito BeggioraStarting a workout in the 30 Day Weight Loss app Photo: Reproduction / Helito Beggiora

Starting a workout in the 30 Day Weight Loss app Photo: Reproduction / Helito Beggiora

Step 2. If desired, tap on the activity name to customize the runtime. Use the "+" and "-" buttons to set the desired time and press "Save". To customize your workout, tap the button in the upper right corner of the screen, and go to "Edit Plan;

Customizing in-app Workout Lose Weight in 30 Days Photo: Reproduction / Helito BeggioraCustomizing in-app Workout Lose Weight in 30 Days Photo: Reproduction / Helito Beggiora

Customizing in-app Workout Lose Weight in 30 Days Photo: Reproduction / Helito Beggiora

Step 3. Use the left tabs of each exercise to change the order. To override a task, tap the right button of the name. That done, choose the exercise you want to include instead;

Customizing in-app Workout Lose Weight in 30 Days Photo: Reproduction / Helito BeggioraCustomizing in-app Workout Lose Weight in 30 Days Photo: Reproduction / Helito Beggiora

Customizing in-app Workout Lose Weight in 30 Days Photo: Reproduction / Helito Beggiora

Step 4. After making the desired edits and saving, tap the left "Start" button to configure the audio commands. You can enable or disable voice coaching and virtual coaching tips. Choose the desired settings and press "Done";

30-Day Lose Weight app voice prompt setup Photo: Playback / Helito Beggiora30-Day Lose Weight app voice prompt setup Photo: Playback / Helito Beggiora

30-Day Lose Weight app voice prompt setup Photo: Playback / Helito Beggiora

Step 5. Started training, just follow the spoken instructions. If necessary, you can skip rest times and workouts by tapping the arrow in the lower right corner of the screen. Use the buttons in the upper right corner of the screen to set the sound options and see an explanatory video about the exercise with instructions on how to perform it correctly;

Starting Training in the 30-Day Lose Weight app Photo: Reproduo / Helito BeggioraStarting Training in the 30-Day Lose Weight app Photo: Reproduo / Helito Beggiora

Starting Training in the 30-Day Lose Weight app Photo: Reproduo / Helito Beggiora

Step 6. When your first workout is completed you can set daily reminders. If you want, enter your weight and height to calculate your BMI and tell how you are feeling after your workout. Finally, touch "Next";

Setting up workout reminder in the 30 Day Weight Loss app Photo: Play / Helito BeggioraSetting up workout reminder in the 30 Day Weight Loss app Photo: Play / Helito Beggiora

Setting up workout reminder in the 30 Day Weight Loss app Photo: Play / Helito Beggiora

Step 7. Returning home screen of the Lose Weight app in 30 Days, tap on the menu button in the upper left corner of the screen. There, in "Discover", you find personalized workouts for specific body regions;

30-Day Weight Loss app-specific workout gallery Photo: Play / Helito Beggiora30-Day Weight Loss app-specific workout gallery Photo: Play / Helito Beggiora

30-Day Weight Loss app-specific workout gallery Photo: Play / Helito Beggiora

Step 8. Go to the app menu and tap "Eating Plan" to see diet suggestions to follow during the 30 days of training. When using the feature for the first time, select whether your diet is standard, with all types of foods, or vegetarian;

Viewing a suggested diet in the 30-Day Lose Weight app Photo: Reproduction / Helito BeggioraViewing a suggested diet in the 30-Day Lose Weight app Photo: Reproduction / Helito Beggiora

Viewing a suggested diet in the 30-Day Lose Weight app Photo: Reproduction / Helito Beggiora

Step 9. Finally, under "Report", you can check your training history, graph with your weight evolution, BMI and estimated calorie burn. Information can be recorded at the end of each workout.

Accessing the 30-Day Lose Weight app activity report Photo: Reproduction / Helito BeggioraAccessing the 30-Day Lose Weight app activity report Photo: Reproduction / Helito Beggiora

Accessing the 30-Day Lose Weight app activity report Photo: Reproduction / Helito Beggiora

Ready! Take advantage of tips on using the 30-Day Lose Weight app to lose weight and improve your quality of life.

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