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The section “Tools for Success” in the Build Muscle Get Lean book emphasizes the importance of equipping yourself with practical body transformation tools and resources to maximize your success on the journey to building a leaner, more muscular body. It categorizes tools into those for nutrition, workouts, progress tracking, and habit formation. These body transformation tools are not just recommendations but essential components for effectively implementing and adhering to the program’s principles.
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Apps to Download
Food Tracking/Planning App
Habit Tracking App
Workout App
Weight Tracking App (only on iOS)
Section 1, Getting Lean – Tools
This first set of body transformation tools will help you with your nutrition journey.
- Cronometer. Cronometer is a food diary app. It helps you plan and track your calorie macronutrient intake and more. You’ll learn about calories and macronutrients in Section 1, Getting Lean. I recommend the premium version of Cronometer if invasive ads bother you. Premium access also gives you access to a few other features, which I’ll talk about later. You can download the app from Google Play or the Apple App Store.
- Basic digital food scale. After we talk about nutrition, you’re going to need a food scale to weigh your food. Investing in a food scale empowers you to take control of your nutrition. If you don’t have one, buy one. Or buy two. I recommend one that’s raised so you can put a plate on it. This will allow you to look under the plate for a clear view of your scale’s display. Appendix A, Using Your Food Scale, suggests easy things you can do to make using your food scale faster and more efficient.
- Basic food measuring set. You’re also going to need more than a basic food scale to measure some of your food items. This is where a basic food measuring set comes in. A basic food measuring set includes measuring cups for teaspoons, tablespoons, cups, or liters, etc. A food temperature thermometer may be helpful as well. It can ensure you cook your food to a safe temperature.
- Air Fryer (optional). An Air Fryer allows you to cook food faster and can minimize kitchen messes. You can also cook lower calorie meals in an Air Fryer. For example, if you like your foods crunchy, an Air Fryer can do this for you. With an Air Fryer, you don’t have to deep fry your food in high-calorie oils to get the same crunch. An Air Fryer is optional, but I strongly recommend one.
Section 2, Building Muscle – Tools
This next set of body transformation tools will help with your workouts.
- JEFIT App. I recommend JEFIT in this program. It’s the workout app I’ve used ever since I started my fitness journey. It has an extensive library of videos that show how to perform each exercise. It’s also an exceptionally good exercise log. Its logging feature tracks your lifts and allows you to easily review them. You don’t need the premium version of JEFIT, but it is helpful. You can download the app from Google Play or the Apple App Store.
- If you don’t have access to a gym (or just don’t have the time to go), you can workout at home as a last resort. Purchase a Perfect Fitness Multi-Gym Doorway Pull Up Bar for your push-ups and pull-ups. Also, consider purchasing a weighted vest to add weighted progressive overloading to your bodyweight exercises.
- Heart Rate Monitor. You need a personal heart rate monitor to track your exercise calories burned. Most heart rate monitors on exercise machines don’t work well. They usually underestimate or overestimate your calories burned. This is because many of them do not take data such as your age and gender into account. A personal heart rate monitor gives better, more consistent calorie estimates. This is because it uses your biometrics, such as age, weight, and height.
If you have a wearable device that tracks your calories burned, you don’t need an additional heart rate monitor. Personally, I use the heart rate monitor on my smart watch, the Apple Watch SE, to track my number of calories burned.
Recommended Supplements
- Micronized creatine monohydrate. Micronized creatine monohydrate is well-studied and inexpensive. It has been proven to enhance weight-lifting performance in the gym and proven to enhance recovery from workouts after the gym. If you purchase creatine, begin taking 5 grams per day, every day, with at least 8 ounces of water. For easy storage, I recommend buying an airtight container with a 5-gram scoop and scraper.
- Whey Protein Powder. Whey protein powder is also well-studied and inexpensive. Whey protein can help you reach your daily protein goals. The right amount of protein helps preserve existing muscle and can help you build new muscle tissue. You don’t need to supplement whey protein if you can get enough protein from solid foods.
Section 3, Tracking Your Body’s Progress – Tools
This next set of body transformation tools helps with body measurements.
- Body measuring tape and calipers set. Body measuring tape and calipers allow you to measure the changes in your body’s shape. They provide a clear sign of the progress you make.
- A body weight scale. A body weight scale helps you make decisions based on your weekly weight loss. You don’t need a special body weight scale. A body scale under $20 functions fine. However, if you do want a “smart scale,” then I recommend the Withings Body+ smart scale. It’s the scale I use. It automatically sends your weight readings to a connected app for easy logging. This scale also claims to accurately measure body fat levels but it’s not exactly accurate based on my experience.
Section 4, Creating Habits – Tools
- Way of Life App. The Way of Life app is a habit tracker. You can find it on the Apple App Store and the Google Play Store. It allows you to track three habits for free and keeps a streak of the number of days you’ve completed your habits. I can’t recommend a habit-tracking app, such as the Way of Life app, enough.