The new iFit Coach app has all the tools you need to ensure you’re accurately setting and tracking your goals. When you upgrade to the iFit Coach membership, you’ll get recommendations for burning enough calories, eating the right foods, getting better sleep, and doing the right workout. You’re sure to improve your level of fitness in no time! All of this information can be calculated in a few simple steps, so sit back, relax, and get those goals set up.
In the Coach app, you can set a weight loss, gain, or maintenance goal. Your weight goal is key, because it influences all of your other goals.
How to set or change a weight goal
- From the app menu, tap the “Settings” button in the top, right corner.
- Select “Goal Settings” from the list displayed.
- Select “Weight Goals,” and the tab will expand.
- Enter your current weight and your goal weight.
- Enter your weekly weight goal. If you’ve set a weight loss goal, you can select from losing one-half to two pounds per week. If you’ve set a weight gain goal, you can select from gaining one-half to one pound per week.
- Coach will calculate the date that you’re likely to reach your goal weight if you follow the recommendations given.
- Tap “Save” at the bottom of the screen to finalize your goal.
Now that you’re all set up with a weight goal, you need to know how to log your weight in the iFit Coach app as your body starts to change.
How to log your weight
- From your “Home” screen, tap the plus sign in the bottom, right corner, then select “Weight.”
- Tap the first row to select the date and time.
- Tap the second row to enter your current weight.
- Tap the checkmark in the top right corner to save.
The next step is to set up your exercise goal. For those of you with an iFit Coach membership, you’ll also receive personalized workout recommendations that’ll satisfy your daily workout calorie burn goals.
How to set or change a calorie burn goal
- From the app menu, tap the “Settings” icon in the top, right corner of the screen.
- Select “Goal Settings” from the list.
- Select “Weight Goals,” and the tab will expand.
- Tap the pencil in the top, right corner of the “Exercise Goal” page.
- Drag the slider to set your desired workout calorie burn goal.
- Tap “Save” at the bottom of the screen to establish your goal.
After your calorie burn goal is set, it’s important to remember that editing your workout calorie burn goal will adjust your calorie intake goal, because the more calories you burn from your workout, the more calories you can consume each day in return.
There are many ways to log your exercise in order for it to contribute to your overall workout calorie burn goal.
How to set or change a calorie intake goal
- From the app menu, tap the “Settings” icon in the top, right corner.
- Select “Goal Settings” from the list.
- Select “Weight Goals,” and the tab will expand.
- Tap the pencil in the top, right corner of the “Nutrition Goal” page.
- Drag the slider to set your desired calorie intake goal.
- Tap “Save” at the bottom of the screen to update your goal.
As a trainer, one question I get frequently is: What is my “net calories” goal, and how is it calculated for me, personally?
First, net calories are the calories you have left over after subtracting your Total Calories Burned from your Calorie Intake. When you burn more calories than you eat, you have a negative amount of net calories, which leads to weight loss. If you eat more calories than you burn, you have a positive net calories amount, which leads to weight gain. If you burn off exactly what you ate, your net calories will be zero, and you’ll maintain your weight.
You can set the following weekly weight gain goals in the iFit Coach app
Gain .5 lb/week = +250 net calories
Gain 1 lb/week = +500 net calories
When it comes to weight gain, iFit wants you to gain lean body mass (muscle), not just fat. In order to do this, the Coach app keeps the surplus calories to a 500 maximum, which equates to gaining 1 pound (3,500 calories) a week. By combining a surplus of calories (high in protein) with exercise, iFit can help you build lean muscle mass in a healthy way.
How to set or change a daily step goal
- From the app menu, tap the “Settings” icon in the top, right corner.
- Select “Goal Settings” from the list.
- Select “Activity Goals,” and the tab will expand.
- Tap the pencil in the top, right corner of the “Steps Goal” page.
- Drag the slider to set your desired steps goal.
- Tap “Save” at the bottom of the screen to set up your goal.
Another option you have is to set or change a desired daily distance goal. That’ll increase the miles or kilometers you want to travel each day.
How to set or change a daily distance goal
- From the app menu, tap the “Settings” icon in the top, right corner.
- Select “Goal Settings” from the list.
- Select “Activity Goals,” and the tab will expand.
- Tap the pencil in the top, right corner of the “Distance Goal” page.
- Drag the slider to set your desired distance goal.
- Tap save at the bottom of the screen to finalize your goal.
Once your daily step and distance goals are set, track your activity with an iFit wearable. In realtime, it’ll automatically upload those stats to the app, so you’ll have a quick-n’-easy way to monitor your progress throughout the day.
How to view daily activity stats
- From “Today’s Plan” on your “Home” screen, tap the graph photo in the bottom, right corner of the orange “Activity” section.
- Tap the arrows at the top of the screen to select your desired day.
- View the chart to see your steps taken throughout that day.
- Scroll through the list of activity stats to see your totals for that day.
The last goal you’re able to set and track is a sleep goal. You can set a sleep goal for how many hours you want to sleep each night, as well as view your sleep stats. This includes how many hours you sleep each night and details about your sleep cycles.
How to set or change sleep goals
- From the app menu, tap the “Settings” icon in the top, right corner.
- Select “Goal Settings” from the list.
- Select “Sleep Goal,” and the tab will expand.
- Tap the pencil in the top, right corner of the “Sleep Goal” page.
- Drag the slider to set your desired sleep goal.
- Tap “Save” at the bottom of the screen to save your goal.
Once your sleep goals are set and you’ve started tracking your sleep, you can view your sleep stats in the Coach app at any time, so you’ll always have you sleep info at your fingertips!
How to view sleep stats
- From “Today’s Plan” on your “Home” screen, tap the graph photo in the bottom, right corner of the purple “Sleep” section.
- Tap the arrows at the top of the screen to select your desired day.
- View the chart to see your light sleep, deep sleep, and awake time throughout that night.
- Scroll through the list of sleep stats to see your totals for that night.
If you don’t have an iFit wearable to track your sleep information, or if you forget to wear yours while you sleep, you also have the ability to manually log your sleep in the app.
How to manually log your sleep
- From your “Home” screen, tap the plus sign in the bottom right corner and select “Sleep.”
- From there, enter your start and end times.
- Tap the checkmark in the top, right corner to save.
Coach also has an amazing feature that’ll allow you to simply set an alarm, an “in bed” time, and a wake up time. They’ll help you get the perfect amount of sleep your body needs to recover fully and reach your fitness goals.
How to set an alarm, “in bed” time, and wake up time:
- From the app menu, tap the “Settings” icon in the top, right corner.
- Select “Product Settings” from the list.
- Scroll to the “Sleep” section of your Product Settings.
- To set your “Alarm,” tap the blue button on or off. Your wearable will gently vibrate to wake you each morning.
- To set your “In Bed Time,” tap the time, select your desired time to go to sleep, then tap save.
- To set your “Wake Up Time,” tap the time, select your desired time to wake up, then tap save.
There you go! Once all of your goals are set up in the iFit Coach app, you’ll be ready to jumpstart your fitness, stay motivated, and track your progress, all in one location.
Stay happy and fit!
Mecayla Ramsey
iFit Trainer
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article
