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Author: Emily Trinh

Is it More Beneficial to Workout Before or After Work?

workout before or after work

One of the decisions you have to make when going to the gym is knowing when to actually go. You may be wondering, “should I workout before or after work?” While there is no right answer as it all comes down to your personal lifestyle and preference, in this post, we will help you make the decision. Here are all the things you need to take into account when it comes to deciding whether to work out before or after work.

Should I workout before or after work? Here are some points to consider.

How busy it is

One of the main concerns is how busy a gym is. It’s great to be with like-minded people. However, being in a too-crowded gym is not. However, this can make it too crowded. This may mean that you’ll have to wait to use popular equipment such as the treadmill, squat rack or leg press. Waiting time means that you will have to extend the time you spend at the gym.

Before work is typically quieter than after work. There are some early birds that want to get in a quick workout to wake up and be energised for the day. Then there are those who would prefer the extra sleeping time and head to the gym after work instead. Bear in mind though, this can also greatly depend on your local gym and how often you go. If you go two times a week, then you’ll need more equipment to cover a full body workout. If you go 4-5 times, then you will be needing fewer facilities. So take this into account as well.

There are certain peak times that the average gym has. In the morning, 6 am to 8 am tend to be busier. When it comes to after work times, anything from 5 pm to 8 pm can be busy. A great way to determine when your gym’s peak hours are is to Google it! On the right-hand side of the page, there should be a Google reviews section that contains a graph of “popular times”. You can use this to see whether working out before or after work is best for you.

So if you find that after work is too busy, then try coming in the morning so you don’t have to wait for equipment or rush to get to the elliptical first!

Energy levels

Like we mentioned before, there are early birds and night owls. If you find that you’re too sluggish in the morning, then after work may suit you better. However, if you find that a morning workout leaves you energised and ready to tackle the day, then stick to a before-work workout!

After all, there is no use going to a morning class if you’re going to spend half of it being tired and groggy. Likewise, why go to the gym in the afternoon if you’re too exhausted from work to properly train. Go when your energy level is at its highest so that you can make sure that you are getting an efficient workout that will actually help you progress.

Do you need to eat before a workout?

There is a lot of debate about whether or not you should eat before a workout. However, it’s really up to your personal preference. If you like to train fasted, then a morning workout may be a great option. That way, you can just roll out of bed, change into your training gear and head to the gym. On the other hand, if you need to eat, then bear in mind that this means you’ll have to work up earlier to have a small snack such as a banana with peanut butter. And yes, this will mean having to sacrifice a bit more sleep as well.

Alternatively, you can train after work so that you can make sure you are well fed beforehand. Just be sure that you don’t eat too much otherwise you’ll be too bloated and might get a stitch.

If you’re looking for tips on what to eat before and after a workout, check out this article!

Psychological Effects

Exercising makes people feel great. It releases endorphins that make you happy whether you workout before or after work.

Working out in the morning before work means that you’ll wake up feeling alive and refreshed. You’ll also feel really great knowing that you’ve already gotten your gym session over and done with. It’ll boost your mood, meaning you’re starting the day right (and your family and co-workers will be happy about that too!).

Working out after work has its place as well. Work can be pretty stressful, or you may have had some conflict with your family or friends. What a better way to get rid of that anger or stress out than by exercising it out? Go hard in that group fitness class, zen it out in yoga, walk it off on the treadmill, or lift those weights to lift the stress off of your shoulders.

You’ll also get a better sleep if you workout in the afternoon (but not too late at night!).

Workout before or after work with Jefit

Jefit is a workout log app that comes with a range of features. From the ability to schedule your workouts, track your record, connect with other members, and customize your workout plan, there is not much Jefit can’t do to help you get on track to hit your fitness goals. Download Jefit now!

workout before or after work

Gym Rules: How to Follow Proper Gym Etiquette

gym rules and regulations

The gym is a great place to meet like-minded people who are there for the same reasons you are – to work out and feel good. However, like most places, there are gym rules and regulations that should be followed. If you are new to the gym or need a reminder, here is a list of things that you should adhere to, for the benefit of all gym goers.

Proper Gym Etiquette: Learn the Gym Rules and Regulations

1. Use a Towel and Wipe Down Equipment

One of the best things about going to the gym is having a sweaty workout that leaves you feeling good. What feels less good, is if other members have to use a machine after you to find that it is covered in sweat.

While sweating can’t be avoided, there are some things that you can do to minimize the damage. Use a towel and lay it on the machine. This way, the towel can absorb most of the residue.

Also do a quick wipe down of the equipment afterwards as well. Most gyms will also have paper towels and spray hanging around the gym so put them to good use., especially with all things related to COVID-19.

This will definitely keep all gym goers happy and keep the hygiene levels up.

2. Don’t Hog the Machines

A gym can only have so many machines. If the gym is empty or no one is waiting for you to finish your set, then go ahead and spend as much time on it as you want. However, sometimes, you may want to use a machine at the same time as another member and vice versa.

One of the unspoken gym rules and regulations, in this case, is to not be a machine hog.

There usually won’t be a set time limit for each machine that you have to adhere to but be mindful that other people may be waiting.

While I am not suggesting that you cut your sets or workout short, a recommendation to work around this, especially during busy peak times, is to have somebody “work in” with you. Let someone else use the machine during your rest time. Then swap.

This way, neither of you are waiting for the equipment or feel rushed to finish your sets because someone else is waiting.

It is time efficient, not to mention great gym etiquette to help your fellow gym goers out.

3. Put Away Your Equipment

A common gym rule that people should follow, and unfortunately do not, is to put away all the equipment that you use.

It is just courtesy to help contribute and keep the gym neat and tidy and put things back where they belong. Not only that, when other members want to use something, they know exactly where it is and won’t have to search for it because you’ve left it out.

When it comes to putting away your equipment, also make sure that it is in the right order. For example, if you are using dumbbells, put the 20 lb. dumbbells where they belong, and not where the 5 lb. dumbbells go.

4. Keep Your Gym Bag Off the Floor

Most gyms have lockers or space for you to store your gym bag and other items. For the sake of other gym members, use them.

This way, you are not leaving your personal belongings out on the floor, taking up room. It is really annoying when you want to use the bench but someone has their things all over it, or if you have to step around people’s things like a landmine.

Putting your things away in the designated means that also eliminates the chance of someone stepping on or tripping over your stuff.

To make it easier, try not to bring too many things and only the necessities.

5. Don’t Criticize Others

The gym should be a safe place where people are able to train without judgement from others. Everyone is on their own level with their own fitness goals so leave the criticism at home.

In addition, try not to give advice if it was not asked for. While you may have good intentions, some people like to train differently. Hence, it can be quite annoying to give your opinion when it was not necessary. An exception to this is if you see someone doing something that it potentially dangerous or could result in injury.

These are just some of the common gym rules and regulations that help keep the gym a fun and friendly place, so be sure to follow them!

Jefit is a gym workout app that helps all gym goers and athletes keep on track with their fitness goals. It has the largest exercise library complete with free workout routines to help mix up your training. It also gives you the ability to update and share your workout log with the supportive community. With Jefit on your phone, you will be hitting your fitness goals in no time at all.

Do you have more gym rules and regulations you want to add? Or have you seen other things that annoy you at the gym? Let us know in the comments below, we would love to know!

gym rules and regulations

3 Popular Diets to Follow—And Ones to Stay Far Away From

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It seems like every day there’s a new diet that emerges onto the scene. Sometimes, they are legitimate and can really help you achieve your health goals. Most are fad diets trying to take advantage of people who are just trying to be healthier. So, here we give you an overview of popular diets to follow and those you shouldn’t.

The Best Popular Diets to Follow

1. Intermittent Fasting

Intermittent fasting is less of a diet and more of a structured time approach as to when you should eat your meals. The idea behind intermittent fasting is that you have an eating window and a fasting window. This may differ depending on the type of intermittent fasting you want to do. Typically, the eating window lasts for 8-10 hours, and the fasting window is 14-16 hours.

Another type of intermittent fasting includes only eating once a day and ingesting all your calories in that one meal. It really depends on what your personal preference is.

For this post, let’s follow the 8-10 hour eating window and 14-16 fasting period. The popular times that most people go by consists of fasting from 8 pm to 12 pm the next day, and eating between noon and 8 pm. Once the clock strikes 8 pm, you fast again. This is popular because the majority of your fasting window is taken up by sleep. When you’re awake though, you can fill up on lots of water, tea and coffee (without milk or sugar).

However, change your eating/fasting windows to whenever suits you and your lifestyle.

It may take a couple of weeks for your body to adjust to fasting, but once it does, it’ll become easier.

Intermittent fasting helps people curb their appetite and control their hunger. The average person will typically eat fewer calories because they have less time to eat. However, some people may find that they use intermittent fasting as an excuse to binge and eat insanely larger meals during their eating times so be wary of this.

2. IIFYM

Macro counting is another one of those popular diets to follow. It refers to macronutrients which are your proteins, fats, and carbs. If It Fits Your Macros, or IIFYM for short, emphasizes flexible dieting. It allows you to eat whatever you want, whenever you want, as long as it fits within your personal macro count.

Every person has a different macro count, (a certain number of grams of protein, fats, and carbs), that they can eat each day according to their activity level, exercise levels and intensity, and more. This is why it is important to find your own personal macros instead of copying someone else’s. There are too many variables that come into play here.

This means that if you feel like eating ice cream, as long as it fits your macros, you can eat it without feeling guilty! You can adjust the portion sizes of your other meals to accommodate your cravings.

Does this mean that you’ll be able to lose weight (or gain weight if that’s your goal) following IIFYM? The answer is yes. Does this mean that you’ll be healthy? Not necessarily. Even though foods like chocolate, ice cream, and other junk food are accessible on IIFYM, try to focus on unprocessed foods to still be healthy and provide your body with the proper nutrients and minerals.

3. Mediterranean Diet

There is a reason why the Mediterranean Diet has been listed as one of the best and healthiest diets. It focuses on all the good stuff such as eating more vegetables and fruits, legumes, seafood, olive oil, and whole grains. It even allows the occasional glass of red wine as well.

Because the diet is rich in fruits and vegetables, you’ll be eating plenty of fiber. It’s also full of anti-inflammatory foods and stays away from processed ones.

The Mediterranean diet will reduce the risk of heart disease as well as obesity, type-2 diabetes, dementia, and Alzheimer’s. One of the best things about the Mediterranean diet is that it is sustainable long-term, which is crucial for any diet that you may follow.

Fad Diets

Unfortunately, there is a myriad of fad diets out there. Stay away from these diets as they are usually very, very restrictive and provide no long-term benefits. They will also be very difficult to maintain in the long run.

Meal Replacement Shakes

While it is popular to drink a protein shake as a snack when you’re hungry, it becomes a problem when you only drink meal replacement shakes instead of eating actual meals. This is based on the belief that these shakes have fewer calories in them than actual food, therefore you will be consuming fewer calories in a day, leading to weight loss!

Meal replacement shakes are not as satiating as proper meals. You’ll most likely feel a lot hungrier on this fad diet. Also, it won’t provide you with the proper nutrients and minerals that your body needs.

1,200 calorie diet

This fad diet is founded on the belief that you can only ingest 1,200 calories per day to lose weight. While it’s true you need to be in a calorie deficit to lose weight, the actual number of calories greatly varies from person to person. Some people may eat up to 1,500, while others can eat well over 2,000 calories and still lose weight. It depends on your body type and size, the amount of activity you do, and other lifestyle factors.

Following the 1,200-calorie rule does not take these individual factors into account, and it is also an extremely low number. If you’re someone who needs to eat 2,000 calories to be in a deficit, eating significantly lower at 1,200 can cause problems such as moodiness, headaches, and nutrient deficiencies. It can also increase the risk of bingeing, which can be psychologically damaging as well.

Diets like meal replacement shakes are all fads because they are not sustainable long-term, and people tend to quickly put back on any weight that you may lose in the beginning. So be careful about staying away from quick fixes and too-good-to-be-true promises. Look at the other popular diets to follow instead, like macro counting. Remember that this is a slow and steady journey and that it will take time—but it will be worth it.

Get Healthy with Jefit

The best way to become healthy is to make sure that you eat a nutritious diet and workout regularly. If you’re looking for a way to connect with others to learn what other popular diets to follow there are, as well as food and workout tips, then join our Jefit community. We have a members-only Facebook page where you can talk to others and motivate each other to keep up the great work!

What other popular diets to follow do you suggest? What works for you? Leave us a comment below, we would love to know!

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How to Get a Fitness Mindset for Success in 3 Easy Steps

fitness mindset

Getting in shape and becoming healthier is one of the most common resolutions that people make. While it is great that people want to make these changes, there are a few steps that you need to take to really put this resolution into action. Rather than tackle it as one large goal, it is best to break your plan into separate parts. The first thing you need to focus on is your fitness mindset for success.

Your mindset refers to your attitude. Your mental state plays such an important role in getting in shape. Without the proper mindset, you may find it a struggle to keep to your health and fitness journey. Cultivate your fitness mindset now so that when the initial motivation begins to slowly wane, you will be able to get through the tough times and stick to your guns.

Here Are 3 Ways on How to Make Sure That You Have the Right Fitness Mindset to Become the Healthier Version of You

1. Know Your Why

Don’t make this another year where you say you are going to do it but don’t. Make this year your year, and that means deciding to commit with the intention of remaining committed. It’s easy to become sidetracked when things become difficult or it takes longer than expected, but this is why you need to go into this with the attitude of sticking to it when the going gets tough.

So when you decide to get healthier, know your why. Your why determines why you want to make these changes and this is what you will have to remember every time you think of quitting and giving up. It is what sets you up for success. If you don’t know what your why is, then just ask yourself why are you doing it in the first place?!

You may want to become fitter, get more energy, lose weight, gain muscle, become stronger.

When you hit setbacks and obstacles, go back to your why. When you feel like quitting and giving up, think back to it. Doing so will give you a renewed sense of determination and motivation. Then, you can keep going with a fitness mindset set up for success.

2. Set Your Goals

Now that you know your why and have the right mindset, set your goals. Saying things like, “I want to lose weight,” is not good enough. It is too generic and broad and does not give you any direction. You need to set smart goals and be more specific when naming your goals. A trick is to follow the S.M.A.R.T principle which is Specific, Measurable, Attainable, Realistic, and Timely.

Once you have done that, write your goal down on a piece of paper or post-it note and stick it somewhere you can easily see it every day. For example, above your desk or door. Also, put it in places where you have the most trouble with. If nutrition is your downfall, then put it on your fridge where you can see it every time you feel temptation.

3. Find a Support Group

Just remember, you don’t have to do this alone. Get a support group that knows your mission and can help you get there. They will also hold you accountable.

Find a workout/gym buddy. This way, your workouts can be more fun and sociable. If you are a fan of group fitness, then your class can be workout friends. If you like running, it doesn’t need to be a solo venture. Try finding some local running groups in your area that you can join. You will also be less tempted to skip out on the Sunday morning run if you know you will be letting other people down.

But it doesn’t just stop there. Your support group can even extend to an online community. There are plenty of fitness apps, Facebook or Twitter groups as well as other social media pages. Take advantage of them.

For example, Jefit has a membership page on Facebook where Jefit members can post and share any tips and wins with each other. Even if you have hit an obstacle, it is great to turn to your support group so that you can get encouragement and advice. It can really make a difference in your health journey.

So the first step into getting in shape is to train your mind first. Get in the right fitness mindset from the start so that you can better your progress in achieving your goals. Without the proper mental state, then you are automatically diminishing your chances of success.

Join a Supportive Community

Jefit is a gym workout app that helps all gym goers and athletes keep on track with their fitness goals. It has an extensive exercise library database, as well as the ability to update and share your workout log. One of the best parts of Jefit is that it comes with a community forum and member-only Facebook page. Here, you will be surrounded by like-minded people who can help you! Join now for a fun, motivating, and encouraging support system!

fitness mindset

7 Simple Healthy Habits to Kick-Start Your Health Journey

simple healthy habits

If becoming healthier is on your bucket list for 2021, it can be quite daunting to think about the task ahead of you. Fortunately, it doesn’t have to be as overwhelming as it may seem. In fact, there are easy and simple healthy habits that you can start implementing into your everyday, soon-to-be, post-pandemic life, to help get you in the right direction. Want to know what they are? Keep reading!

Ease into your health journey with these 7 simple healthy habits

1. Include incidental exercise

If you are looking to work out more in your daily life, then including incidental exercise is a great way to amp up your efforts. It refers to the exercise we get from our day-to-day activities such as walking. We often get it in small doses throughout the day but after a while, this can all accumulate and actually help us become healthier.

One of the best ways to include more incidental exercise is to start taking the stairs instead of the elevator or lift, especially if you are only going a couple of floors down/up. By taking the stairs, you can get your body moving a lot more and your heart rate up. If you climb two flights of stairs to get to work, that’s four flights of stairs a day, and twenty altogether by the end of the work week!

If the station or your workplace is near you, then you can also try cycling or walking to work instead of driving. This can easily add an extra 20 minutes of exercise to your day. And the best thing is, incidental exercise means that you are not going out of your way to get moving. It is just choosing healthier and better options.

As you can see, by including incidental exercise and making it one of your simple healthy habits, you can really amp up your health and workout efforts.

2. Stretch/exercise while watching TV

A 2016 study revealed that “On average, American adults are watching five hours and four minutes of television per day.” That’s a lot of time spent sitting in front of the TV doing nothing but watching. So, why not use this time efficiently?

By stretching and exercising while watching TV, you can essentially kill two birds with one stone.
You don’t even need any equipment, just use your bodyweight and what you have. For example, air squats are great moves to do using just your bodyweight. If you have a couch or bed near the TV, then why not do some tricep dips? You can even do modified push-ups against the furniture during ad breaks.

If you do have dumbbells or resistance bands, then take advantage of them as well. Try doing some bicep curls or tricep extensions.

Not only can you get in some exercise, the TV can keep you distracted from any exhaustion or tiredness you may feel.

During the ad breaks, you can intensify the workout where you don’t have to look at the screen. After a one-hour show, that’s basically an extra hour of exercise you snuck into your day. By doing this when you are watching TV, you can start to build some simple healthy habits.

3. Track your workouts

Another great simple healthy habit you should implement in your daily life is tracking your workouts. There are many great apps out there, like Jefit, that makes this step so easy and simple.

Tracking your workouts can really help you in making progress in your health and fitness journey. By actually recording everything that you did, you can see how you have improved, what has helped improve it and what hasn’t. Then, you can make adjustments as needed.

It can also show you how far you’ve come when you are in need of some motivation.

4. Plan your exercise times

Despite the best intentions, people tend to skip over the gym sessions and say, “I’ll go tomorrow”. A way to get out of this habit is to plan your gym times and schedule it in your calendar like it is an important meeting. You wouldn’t just dismiss your meeting with a client because you were tired, or didn’t have time—you would stick it out and see it through.

That is exactly how you should see your workout times.

Start making a habit of scheduling in your gym sessions in your calendar and change your approach to it as though it is a meeting you cannot miss. This will help you maintain your gym schedule and get that exercise in. Eventually, going to the gym will become a natural habit.

5. Choose water over other drinks

When you go out, do you opt for a soft drink or maybe a juice? These can dramatically increase your sugar intake. Another one of our great simple healthy habits you can implement now is by always choosing water (besides the occasional treat).

We all know how important and how great water is. So imagine how much healthier you will be if you increase your water intake? It may be hard at first but it will be well worth it in the end.

6. Fill half your plate with vegetables

We tend to neglect our veggies and struggle to meet our minimum daily servings. To rectify this, start by filling half your plate with vegetables first. This way, you can make sure that you are eating whole foods that are not only delicious but great for you.

7. Find a support group

So while this isn’t exactly a healthy habit, finding a support group can really help you stick to your simple healthy habits. By interacting with like-minded individuals, you can really have a great supportive and encouraging network to turn to during times when you are struggling, when you want to share a win and when you want to train in a group!

Jefit can help you stick to your simple healthy habits

Jefit is a gym workout app that helps all gym goers and athletes keep on track with their fitness goals. Not only does it you the ability to update and share your workout log with the supportive community, it has the largest exercise library that covers both weight training, cardio and stretching. Start keeping your simple healthy habits with the help of Jefit!

simple healthy habits

Should I Be Using Wrist Straps and Lifting Belts?

Should I be Using Wrist Straps and Lifting Belts_

Have you ever looked around the gym, and seen people with straps around their wrists and belts around their waist? These wrist straps and lifting belts are gym accessories that people use to enhance their performance. But what how exactly do they work and do you need them to? How do you even use them? This post will answer all your common questions.

Wrist Straps

What are wrist straps and their benefits?

Wrist straps go around your wrists. Essentially, they work to give your wrists extra support and make lifting heavy weights a little easier.

Another benefit of wrist straps is that they improve grip strength. Most people tend to have weak grip strength, which can affect their lifts, especially with the deadlift. Wearing these straps help improve your grip so that you can actually work out the target muscles of your exercises.

For example, if you are deadlifting and your grip gives out first, you lose training time. Using wrist straps is a solution to this problem, By helping your grip, you can focus on the actual target muscles of the deadlift, rather than struggling just to hold the barbell for longer.

Should I be using wrist straps?

Wrist straps are not necessary. While some people prefer to use wrist straps in their training, others can workout without ever using it once. It really depends on your preference and how you feel.

Should I be using wrist straps every time I train?

If you do want to use wrist straps, do not use it all the time. The reason is that you don’t want to rely on them every time you lift. Lifting with them on all the time can cause weakness in those specific the muscles.

It is best to use them when you are lifting near or on your 1RM where the extra support is needed. Usually 80-90 percent of your 1RM is ideal. When your grip starts to fail, then incorporate this gym accessory. But if you can lift without the straps and prefer this, then don’t worry about them. 

Lifting Belts

What are lifting belts and their benefits?

Lifting belts function similarly to wrist straps; they help to enhance performance. Let’s talk about the squat for example. When you squat, you need to take in a deep belly breath full of air and brace, holding it until the end of the lift. This is called the Valsalva maneuver. It creates intra-abdominal pressure, allowing you to perform the lift. What the lifting belt does is it increases this force in the abdomen.

It helps to better stabilize the spine and core, helping you to lift heavier weights.

Should I be using lifting belts?

Just like the wrist straps, they are not necessary. It comes down to your personal preference. If you believe you train better with them, then go ahead. But don’t feel like it is critical to have this gym accessory.

Should I be using lifting belts every time I train?

No, you shouldn’t wear it every time you train because you probably won’t need it all the time. Likewise, with the wrist straps, they are great if you are lifting your max or close to it. However, anytime other than that, then you won’t need it. Again, 80-90 percent of your 1RM is when you can start incorporating lifting belts.

One important thing to note as well is that lifting belts do not just automatically correct bad technique. They are supposed to enhance your performance rather than compensate for incorrect form. So make sure that if your aim is to lift heavier, that you can first perform the moves properly.

Do I need wrist straps and lifting belts?

All in all, you don’t need wrist straps and lifting belts. They are not indicators of how strong you are or are fundamental to your training. However, when used correctly, they can be useful if you prefer to wear them. So it really comes down to you and your preference. Just be sure to only use wrist straps and lifting belts when necessary and not every time you train or do a set.

Workout with Jefit

Want more advice and training tips? Jefit is a workout log app that comes with a customizable workout planner, schedule, and a great community filled with like-minded people. We even offer a members-only Facebook page where you can learn from others as well as share your own wins, advice, and stories. Come and join the community now!

Should I be Using Wrist Straps and Lifting Belts_

Can I Run and Strength Train at the Same Time?

Can I Run and Strength Train at the Same Time_

As a runner, you don’t just have to stick to running. And as someone who lifts weights, you don’t have to avoid any form of cardio like running as though it were the plague. In fact, cross training is actually really beneficial to both sides of the spectrum. So if you are wondering whether you can run and strength train at the same time, here are the reasons why you definitely should.

Why Runners Should Strength Train

Strengthen your leg muscles

Runners can really benefit from weight training, especially with your legs. By including it in your workout, you can strengthen your leg muscles. Doing so will give you more endurance to last longer in your runs. It can also make your steps more powerful so you can propel yourself forward with more force, without having to exert more energy.

Prevent injury

Running can cause injuries. The most common injury is the Runner’s Knee. It can really be debilitating to your performance and cause you to have to stop training while you recover. If you run and strength train simultaneously though, you will be able to lessen the risk of injuries such as the Runner’s Knee.

Focus on building the hips and glutes so that your leg muscles are really developed and can help support and stabilize your lower body.

Build core strength

By building your core strength, you will be able to maintain a better posture even while running. Good posture is especially important for long-distance runners and really great for your body overall. This is also something that you should apply to your everyday life as well.

How to run and strength train for runners?

If you are a runner looking to strength train, make sure you start slowly to get used to it. Focus on compound exercises (multi-joint movements) such as the deadlift and squat. Bodyweight exercises also are very beneficial. Because they are not as taxing on the body as weights, they are a great way to build strength while you are recovering from running. Not to mention, they are convenient and can be done anywhere, anytime.

Why lifters should run

Don’t want to lose your gains? This is why most lifters tend to avoid cardio work, including running. For the fear of losing the muscle that they painstakingly built in the gym. However, while it is important to work on your strength, it is important to include aerobic exercise in your training. Weight training does not account for your cardiovascular health, which is where running comes in.

Improve your cardiovascular health

Running really works your cardiovascular health, which is great for a number of reasons. One, it will improve your heart health. This means that you will lower your risk of developing heart disease, cardiovascular disease. You’ll also lessen the risk of a stroke. By keeping your heart working and elevated, you keep it strong and healthy. And two, you will increase your oxygen capacity. By constantly working your heart through running, you will be able to take in my oxygen, so when you lift, more oxygen will be delivered to your muscles. This means you will be able to lift heavier and for longer.

Strengthen your legs

Running is a great way to build leg muscles. Depending on the type of running program you do, you can train your slow-twitch muscle fibers as well as your fast-twitch muscle fibers. Combine running with your strength training, especially leg day, you’ll really develop those leg muscles, particularly your glutes, quads, calves, and hamstrings.

Burn more calories

Want to burn more calories? Running is a great way to do this. It is a great form of cardio that can really get your metabolism fired up so will keep burning fat long after you finished training.

How to run and strength train for lifters?

If you are a lifter looking to run, try incorporating a low to moderate running day two to three times a week for 20-30 minutes. This helps to give you the benefits of running but also won’t hinder your strength training performance.

There are multiple benefits of cross training. To run and strength train simultaneously means giving your body a well-rounded workout that hits both strength and cardio components. Plus, each of these exercises actually complements each other and can really enhance your performance as a runner or a lifter.

Workout with Jefit

Want to run and strength train at the same time? Use Jefit as your very own customizable workout planner and scheduler. With the ability to log your workouts and track your progress, you can make sure that you are headed towards your fitness goals. We even have our very own members-only Facebook page where you can talk and connect with your fellow Jefit members. Join now here!

Can I Run and Strength Train at the Same Time_

How Many Times a Week Should You Workout?

How Many Times a Week Should You Workout

There are a lot of questions when it comes to the fitness industry — one of them is “how many times a week should you workout?” While it is important to be active every day – even if it is just for a short walk – sometimes, it can be hard to make it to the gym all the time. So if you are wondering how many times a week should you workout, there is no right or wrong answer. It depends on the individual and his or her routine. However, your exercise program needs to be adjusted accordingly, while also taking into account your fitness goals.

Basic guidelines

You should always prioritize your rest and recovery days to give your body a break. It is important that you do not exercise or train every single day without rest. Contrary to belief, it does not help you reach your fitness goals faster. In fact, it could slow you down. You could overtrain and injure yourself.

However, you shouldn’t just workout once a week; you should be moving every day. Doing so will keep you fit and healthy. Also, if you want to make progress, then you cannot space your workouts too far apart. When you train, you make progress and in between your next session, you go back to the level you were before. This is why you need to continuously train. You need something to work and build from.

How many times a week should you workout if your focus is on fat loss?

If your fitness goal is to lose fat, then 3-4 times a week in the gym is ideal. You should do a mixture of strength and cardio training.

Cardio helps to keep your heart healthy and keep fat levels down. HIIT (High Intensity Interval Training) is particularly great for fat loss though you can do what cardio you enjoy the most. You can do aerobics, use the elliptical machine, bike, try boxing, and even the jump rope.

It is also crucial that you also add strength training to your workout. People tend to neglect weight training when they are trying to cut fat but in fact, it can really make a difference in your progress.

Muscle actually increases your metabolic rate, meaning that you will burn more calories.

How many times a week should you workout if your focus is on gaining muscle?

If you focus on strength training and want to gain more muscle, then try hitting the gym 4-5 times a week. This will involve heavy lifting so it is important not to train the same muscle group more than two times in a row. Doing so will overload the muscle and you will risk injuring yourself, which can set you back even more. The usual regime that people follow is to isolate each muscle group per day. This way, you are not training the same muscles in a row, giving yourself time to recover.

Some group splits that you can follow include: legs, glutes, chest, back, shoulders, arms, and abs.

Can’t make it 4-5 times a week at the gym? Try combining some muscle groups in one day such as chest and shoulders.

What if you can only go to the gym 1-2 times a week?

If you can only go to the gym once or twice a week, you can still reduce the risk of heart and/or cardiovascular disease. But you will need to hit your total weekly recommended exercise time. This is about 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week.

So make sure that you keep your heart rate up the entire time (HIIT can help). Don’t forget about strength training as well. Try to fit in a full-body workout to make up for the other days.

But it is also important to remember that you need to fit exercise in every day. So even if you can’t make it to the gym, make sure you are going for a walk and moving as much as possible in your everydayy life

Also note that if you want to really progress and reach fitness goals, it will be difficult to do with only 1-2 times of training. Consistency is key.

What to do on recovery days?

Recovery days doesn’t mean you should sit all day and not do anything. You can still do some light sessions to help with your recovery. This may include stretching, foam rolling, or even some light cardio.

Make sure that you move every day, even during recovery. Another point to remember is to sleep.

It doesn’t matter how many times you workout in a week if you do not get your beauty sleep. Getting good quality sleep means that you are giving your body that time to rest. Without adequate sleep, you don’t have the chance to repair damaged muscle fibers. Also, without it, your next training session will feel a lot harder than if you’re well-rested.

Exercise with Jefit

Jefit is a gym workout app that helps all gym goers and athletes keep on track with their fitness goals. It has an extensive exercise library database, as well as the ability to update and share your workout log. Use Jefit to find new exercises to change up your workout routine, whether you are looking to gain muscle, cut fat, get fitter or build strength.

How Many Times a Week Should You Workout

Get Out of Your Weight Loss & Muscle Growth Plateau with These 5 Tips

muscle growth plateau

Has your fitness progress suddenly stalled? This is what happens when you hit a fitness plateau. You could hit a muscle growth plateau or a weight loss one, and it can be quite demotivating. However, it is not the end of the world. Here are some great tips to help get you back on track to your fitness goals.

Use These 5 Tips to Break Out of Your Weight Loss & Muscle Growth Plateau

1. Change Your Workout

A new workout will most likely be challenging and hard at first. After a while, it will start to become easier. This is your body becoming accustomed to the workout that you are doing. While it means that you are improving, it also means that your results may not be as significant as they were previously. In some cases, you may not see an effect at all anymore.

If you have reached this weight loss or muscle growth plateau, then you may need to change your workout and give your body something new and challenging to work through.

If you are unsure of what new exercises to incorporate into your training regime, then try using a gym workout app that has an extensive exercise library where you can pick and choose what workouts are best suited to your goals. Then, you can add this to your routine to give yourself something different to try.

After a few weeks, the same thing may happen again so just go back to the exercise library and take advantage of your customizable gym workout planner to reverse the effects.

Another way to get a new training plan is to find ready-made proven training programs. Some gym workout apps may have some available, so you can pick the one best for you.

Not only will this help you get out of your fitness plateau, but it will keep your training from becoming too static and boring.

2. Get a Trainer or Coach

If you have been working out by yourself and have started to stall, maybe it’s time to enlist the help of a qualified trainer or coach.

A trainer or coach will be able to see everything that you are doing (and not doing) and recommend a new training plan to stimulate your progress again.

By having someone with expertise and an objective view, you can gain fresh ideas into your training routine. However, some trainers can be quite pricey, especially if you have regular sessions. While they can be a worthwhile investment, an alternative is to just get one or two sessions so that they can teach you new exercises and strategies to try, and then you can set off on your own again. Another option is to get involved in small group training to reduce the session cost.

3. Change Gyms

Maybe a change of scenery can help you out. After going to the same gym day after day, year after year, you might be bored of seeing the same environment. Changing gyms and seeing new facilities, being in a new environment with a different vibe to your previous one may be what you need to break out of your weight loss or muscle growth plateau.

4. Work on Your Weaknesses

It is easy to spend a lot of time on the areas that are your strengths. If you are good at the bench, then you may tend to focus on the bench a lot. If you love cardio, then you may avoid the weight area.

Doing so can contribute to your fitness plateau.

In order to truly progress, you cannot avoid your weaknesses. In fact, addressing them and spending more time on them can really assist in boosting your fitness progress again.

So next time you are at the gym, look at an exercise library filled with different workouts. This way, you can see which ones you need to improve on. It can be challenging, but it really can do wonders for your overall fitness.

5. Train Less, Rest More

One way to experience a plateau is from training too much and not resting enough. It sounds ironic but the training more doesn’t necessarily mean you will progress faster, especially if you are looking to build muscle.

It is actually when you are not training and recovering that your muscles begin to repair themselves so if you are not giving yourself adequate recovery time, you are actually adding to your muscle growth plateau.

Make sure that you schedule in days where your body can properly recover. You may find that it can make a big difference to your progress.

Experiencing a fitness plateau can be frustrating but it is only a small bump in your progress. Try some of these tips to help break out of that stall so you can continue making steps towards your fitness goals.

Take advantage of a gym workout app that can help you move on from a weight loss or muscle growth plateau like Jefit. Armed with an extensive exercise library, customizable gym workout planner and a supportive community filled with similar-minded people, you can really break through your fitness plateau in no time at all.

Have you ever experienced a fitness plateau? What tips have you tried to break out of it? Let us know in the comments, we would love to know!

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5 Strength Training Disciplines That Will Build Muscle

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The words “strength training” have been thrown around the fitness industry for many decades now. It has been gaining a lot of traction, especially among females. There are different types of strength training disciplines that you can focus on and follow with your Jefit strength training tracker, depending on your fitness goals.

5 Strength Training Disciplines that Build Muscle

1. Bodyweight

Bodyweight refers to training that uses only your bodyweight exercises. There is no need for extra weights or machines. This is why bodyweight training is often overlooked by people when it comes to building strength and muscle. However, you only have to look at the world’s top gymnasts to know that this is a big mistake. Gymnasts, who are big on bodyweight exercises, are some of the strongest athletes in the world.

Pros

Workout anywhere: If you can’t make it to the gym, you can easily have an effective workout at home or when traveling. Just do bodyweight exercises!

Great for beginners: For those who want to ease into strength training, using your bodyweight is a great way to start. It can really make a difference in building your strength and confidence. After you get started with bodyweight exercises, you can move onto other strength disciplines such as gym weightlifting or powerlifting. Bodyweight exercises are also ideal for Tabata and circuit-type workouts because of the easy transition between exercises.

Cons

Hard to see your progress: With other training disciplines such as powerlifting, you can easily observe your improvements. This is when you are able to lift or squat a heavier load than your previous PR.

With bodyweight exercises, you don’t have the weights to tell you how far you have come. A great way to solve this is by using a strength training tracker to note and log your workouts so you can track your progress.

2. Gym Weightlifting

This is the most common type of strength training. It refers to the use of weight machines and free weights, such as dumbbells, as the primary method to build muscle.

Pros

Not as intimidating: This is great, especially for beginner gym goers, as dumbbells are easy and simple to use. Even machines have easy-to-follow instructions labelled on them. They’ll also have images that highlight the parts of the body in use so you know where you are supposed to be feeling the burn.

Versatile: You will have plenty of options with gym weightlifting. There are machines that have multiple uses in one so you can train more than one part of the body. Dumbbells can also be used in different ways. For example, you can use dumbbells for bicep curls and then an overhead press. You can mix and match exercises depending on what your fitness goals are, which means you will not be limited.

Good for beginners and seasoned gym goers:  Gym weightlifting is perfect for everyone. The equipment comes in a range of weights so whether you need 1kg or 40kg and more, you can find them. The same goes for the machines. You can adjust the load according to your personal preference.

Cons

Long wait: As gym weightlifting is so popular, during peak times, you may find that you have to wait to use the equipment. A way to get around this is by alternating turns with someone. For example, during your buddy’s rest time, you can complete your set and vice versa. Don’t forget to record your set with your strength training tracker so that you can keep a record of your progress.

3. Powerlifting

Powerlifting focuses on brute strength and consists of three primary movements:

  • Squat
  • Bench Press
  • Deadlift

The aim of powerlifting is to hit your maximum strength for one repetition for each of these exercises.

Pros

Builds strength: Powerlifting is one of the best ways to build up your strength as it is the main goal of powerlifters. Unlike other disciplines such as bodybuilding, powerlifting targets your strength ability as opposed to concentrating solely on aesthetics.

With powerlifting, you really will progress towards your strength and muscle goals, particularly in the legs, back and upper body. To help record your progress though, make sure you use a strength training tracker to log your workouts so you can see just how well powerlifting has improved your training.

Good technique: One of the most important aspects of fitness is making sure that you have the correct technique. If you don’t, you dramatically increase the risk of injury which is very dangerous.

Powerlifting has a big focus on technique. With only 3 primary movements, people can spend more time learning the right forms and techniques without rushing.

Cons

Narrow focus: Powerlifters can potentially disregarding other important exercises to only focus on the big 3, or only view them as “accessory” training.

Unless you are a competitive powerlifter, it is good to incorporate other movements into your training program as well so you can get a well-rounded workout.

No cardio: With an emphasis on absolute strength, powerlifters tend to neglect other aspects of fitness such as cardio. It is good to include some exercises that elevate your heart rate so that you can get in shape and stay in shape.

4. Olympic Lifting

In comparison, Olympic lifting, also known as weight lifting, has two main movements: the clean and jerk, and snatch. These moves are explosive, meaning that there isn’t just a focus on strength but also velocity. The aim is to move the bar as quickly as possible in these overhead vertical movements. To do so requires more than strength; flexibility, agility and mobility play a big part in weightlifting as well.

Pros

Uses all the muscles in the body: If you want to work out all your muscles at once, then Olympic weightlifting is the way to go. This is particularly helpful for those who want a more time-efficient way of training and have limited time at the gym. You’ll still get optimal results.

Works on speed: As I mentioned before, weightlifting is more than just a measurement of strength but speed as well. Weightlifters simultaneously perform high-velocity movements with heavy loads so you’re killing two birds with one stone.

Fun: Olympic lifting is also fun. Due to the movement’s dynamic and ballistic nature, it isn’t as easy or simple as bicep curls or other typical workouts.

Cons

High injury risk: While all workouts do have an injury risk, Olympic weightlifting has the worst reputation for being more prone to injury. To minimize these chances, it is important that you learn the correct form and technique to be able to properly and safely execute these moves. Bear in mind the slow and steady is the key in progressing your strength training. Do not rush and load up on heavy weights as this is actually detrimental to your performance and health.

Keep in mind, slow and steady is the key in progressing your strength training. Do not rush and load up on heavy weights as this is actually detrimental to your performance and health. A common progression in terms of load is a 5 percent increase in upper and 10 increase in lower body exercises.

Use a strength training tracker to follow your progress so you can steadily improve while still being safe and smart about it.

5. Strongman

Strongman focuses on strength endurance as opposed to just brute strength. It consists of functional strength movements such as moving heavy weights over long distances. It takes us back to our primal instincts and movements such as pushing, pulling, walking, lifting, carrying, and bending with heavy loads.

Pros

Functional strength: One of the biggest benefits of strongman training is that you can use the strength you have built in the real world. As it replicates primal, human movements, you are able to use the skills that you develop with strongman training in your everyday life.

Variety of exercises: It is easy to never get bored with Strongman as there is a wide range of movements to try.

Cons

Hard to find equipment: It can be difficult trying to find a gym that caters to this discipline. Strongman uses equipment such as large (really large) tires and yoke for motion-based exercises. You will have to find a specialized gym.

High risk of injury: Because you are not only lifting heavy loads but carrying and moving them around, there is a high risk of injury involved. You need to really be careful with these motion-based workouts. Make sure that while you push yourself, you are still smart about it.

As you can see, there are many types of strength training that you can try. While each has their own advantages and disadvantages, find the one (or even two) that you enjoy the most and is more suited for your fitness goals. And remember, to really know whether it is working for you, make sure you use a strength training tracker that will help to log your progress and results.

Jefit is a gym workout app that also functions as a strength training tracker. You can easily maximize your training by using the workout log to track your strength training, share your progress and results with others, and be part of a supportive community.

Which strength training discipline do you enjoy the most or want to try? Leave us a comment below, we would love to know!

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How to Get Back on Track After Overeating: 9 Tips for Recovering from Binge Eating

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So, you’ve overeaten. That’s okay, most of us do it once in a while. With our favorite foods in front of us, it can be hard to stop sometimes. However, the aftermath often has us feeling bloated, full, and sometimes a bit upset with ourselves. It can be hard recovering from binge eating but to help you out, here are some tips on how to get back on track after overeating—both physically and mentally.

9 Strategies on How to Get Back on Track After Overeating

1. Get Moving

One of the best ways on how to get back on track after overeating is to get moving. By that, we don’t mean punishing yourself by spending extra hours slogging away in the gym. Punishing yourself is not the goal and you shouldn’t either. But it is a good idea to move.

After your meal, get up and go for a walk around the block or park. Just by doing this, you will help your body metabolize your food. It will also assist in alleviating the fullness or bloated feeling that you may be experiencing.

2. Stay Active

With this being said, make sure you stay active and keep your exercise regime. Don’t compensate food for exercise but just maintain your usual training to get back on track.

3. Hydrate

Hydrate, hydrate, hydrate. Another great tip on how to get back on track after overeating is to make sure you drink plenty of water to keep your fluids up. Drinking water can get your digestive system moving and speed up your metabolism. This, in turn, makes your body digest your meal faster.

In addition, drinking extra fluids means that you can reduce dehydration. In fact, it also helps to get rid of extra water that you are retaining so that you feel less bloated.

4. Get enough sleep

Make sure that you have an adequate number of hours of sleep. Depriving yourself of sleep will set you up the next day, filled with sugar cravings and hunger pangs. Do yourself a favor and make sure that you rest properly and get quality sleep. This way, you will wake up feeling refreshed.

5. Control your portion sizes

The next day, don’t skip meals. Skipping meals to compensate for overeating is not a good idea. In fact, it can have the opposite effect and lead to increased hunger or intense cravings. This can potentially lead you to binge eating even more.

Instead, get back on track with your diet and pay attention to your portion sizes. Make sure that you eat balanced meals that have vegetables, protein complex carbs and healthy fats. A more manageable and healthy option is to cut back a little on your carbs and fats for the next day or two. Keep it to a reasonable amount but don’t skip them entirely.

6. Focus on whole foods

Increase your vegetable and fruit intake and load up on plant-based foods. The extra fiber will help increase your satiety levels and leave you feeling fuller for longer. Focusing on whole foods as well, help diminish any sugar cravings that you have and feed your body the nutrients it needs.

It will give your mind a break and leave you feeling better and more refreshed. It will also help you get back on track with your goals.

7. Avoid the scale

It can be tempting to step on the scale and see how it has affected your weight. While the scale is not the most accurate way to measure your progress, it is often what people turn to, to track their weight.

Most people will weigh more after overeating. This may not be because you’ve put on weight but because of increased water retention from the extra sodium that was in your meals.

So if you are recovering from binge eating, step away from the scale. It won’t help you if you do; it can make you feel defeated or feeling worse.

Instead, follow these tips on how to get back on track after overeating before stepping on the scale, if you must.

8. Remember it’s about a healthy lifestyle

Putting things in perspective is a great way on how to get back on track after overeating. By reminding yourself, it’s about an overall healthy lifestyle, you can gain a new perspective. One day of bingeing is not going to completely derail your process or make all your previous efforts useless.

Remember that.

9. Forgive yourself

The most important tip you can learn on how to get back on track after overeating? Forgive yourself.

It is all too easy to fall into the trap of feeling like you’ve let yourself down or like you have just undone all your progress. But the truth is, this happens to everyone. We are human so sometimes we indulge a little too much in our favorite foods.

Focus on the next day and get back on track without punishing yourself or putting yourself down. This can do more damage in the long run that goes beyond just overeating. Forgive yourself and let it go. Tomorrow is a new day.

Become part of a supportive community with Jefit

Jefit is a gym workout app that helps all gym goers and athletes keep on track with their fitness goals. It has an extensive exercise library database, as well as the ability to update and share your workout log. With your fellow Jefit members as part of your supportive community, you can share and help each other on a range of topics, including eating and nutrition, keeping each other motivated.

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5 Bodyweight Exercises When You Can’t Get to the Gym

bodyweight exercises

Sometimes you can’t get to the gym. It might be because of bad weather, bad traffic, or maybe you just aren’t feeling the travel there and back. Instead of skipping your workout for the day, here are some bodyweight exercises that you can easily do in the lounge or bedroom. This way, you can fit in the daily exercise you need—without the need for any extra gym equipment!

Before we lay out all the great ways to workout at home, we have put together a workout for those days where you can’t make it to the gym. It’ll load right into the app if you’ve signed up already!

20 Minute Bodyweight Home Workout

Some of the Best Bodyweight Exercises You Can Do

Lunges

Lunges can easily be done using just your bodyweight. Stand with your knees slightly bent, legs hip-width apart. Then take one leg in front of you into a split position and squat down until the front leg is parallel to the floor. Bring your leg back to its original position and change sides.

The great thing about lunges is that you can really add variety and mix it up. Here are some changes you can make:

  • Step backwards with your leg instead of forwards
  • Instead of stepping back from your lunge back into your starting position, remain in the split position and lunge from there. Then after you have completed your set, revert back to the start and swap legs.
  • Walking lunges – Instead of staying in the one spot, move forward with each new lunge, alternating legs. This will really work on your balance as well.

Squat

Bodyweight squats are a great workout. To do the squat, stand shoulder-width apart and bend at the hips until your knees are parallel to your glutes. Make sure you keep your chest up, then stand up to the original position. Just like lunges, you can also change things up with the squat.

Here are some squat variations:

  • Pulse at the bottom instead of standing up with each rep.
  • Only stand up halfway before squatting down again (half squats)
  • Hold the squat at the bottom position to really feel the burn.

Tricep Dips

You don’t need a specific gym bench to work on your arm strength. You can use your bed, chair, or bench at home.

Sit on the bench with your legs bent in front of you. Push off the bench until you are supporting your weight with your arms. Lower your body to the ground, bending at the elbows. Push yourself back up to starting position.

This will give your triceps a good workout. If you want more of a challenge, instead of putting your feet on the floor, grab another bench or chair and place your feet on it so your legs are suspended between the two. Then repeat the same instructions to do the dip.

Make sure that whatever you use, such as a chair, that is is stable and can provide good support.

Plank

We can’t forget core work! The plank is one of the best bodyweight exercises. Get on the floor on all fours, using your forearms as support. Slowly extend your legs until they are straight. Squeeze your core, making sure your hips aren’t too high or low. If your hips are too high, your body will make an upside-V. If it is too low, your hips will be sinking to the floor in the middle. Your body should be in a straight line. Now, hold for 1 minute. If you can’t then go for as long as you can, trying to increase your time with each rep.

Try a side plank as well. This is when you turn your body to face one side, for example, leaning on only your left forearm. Lift your hips off the floor, making sure that you body is once again in a straight line. Extend the other arm into the air above you. Repeat on the other side.

Calf Raises

People tend to neglect their calves but it is good to get some calf exercises in. Stand on a step or block, something to make you elevated. You should be resting on the balls of your feet. If necessary, hold onto something for support such as a wall or chair.

Then lift off your heels as far away from the ground as possible. It should be like your standing on your tippy-toes. Bring them back down in your starting position, then repeat.

Want a challenge? Try doing single leg standing calf raises, which is balancing on one leg at a time only. Then repeat on the other side.

Make a Circuit

Now that you know some great bodyweight exercises, you don’t have to skip your gym time. Use these workouts and make a circuit depending.  You can also change it up depending on different variables.

For example, one circuit might be to do 1-minute of each exercise with 30 seconds rest in between. During that 1-minute, do as many reps as you can do, while performing the move with the correct form for 5 rounds.

In another circuit, you can also set yourself a goal, e.g. 20 air squats, 15 calf raises on each leg, that you have to meet before moving onto the next exercise. Superset it (no rest between each set) until you have finished one round of the circuit. Then repeat for as many rounds as you want.

Bodyweight exercises may use no or minimal gym equipment but they still can give you a killer workout. Try these bodyweight workouts for when you can’t get to the gym, so you can fit in your daily exercise.

Workout with Jefit

Need more ideas for bodyweight exercises? Jefit has a ton of them in our exercise library! Combined with a workout log, customizable workout planner, you have everything you need to have a great workout session. We even offer a members-only Facebook group so you can chat with other Jefit members! Join here today!

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