Gym Workout App: 6 Ways to Measure Your Progress

Drop the Scale: 6 Ways to Measure Your Progress Without the Scale gym workout app

When it comes to measuring your progress, what tools do you usually turn to? For most of us, we usually step onto the scale and focus on the number that flashes back at us. However, stepping onto the scale is not the most accurate way to track your progress. So, here are better ways to do so, such as using a gym workout app to log your data.

6 Alternative Ways to Measure Your Progress Using a Workout App

1. Track Your Body Fat Percentage

Measuring your body fat percentage is a much more accurate and telling way to track your progress compared to the scale.

This is because the scale does not differentiate between fat and muscle in your body. It can be a problem because even if you are losing fat, you may also be gaining muscle. However, you wouldn’t know it just by judging the scale number.

A way to get around this is to measure your body fat percentage. There are multiple ways to do this such as by getting a body scanner or using a body fat caliper.

This way, you can track your body fat percentage specifically which is a better way to measuring progress. Also, remember to note down these measurements by using a gym workout app or a journal. All your data will be in the one place, making it easy to follow.

2. Track Your Body Stats Using a Gym Workout App

Not only is recording body fat percentage a great way to track your progress but so is body size. You can use an advanced tool such as a body scanner to measure specific body part sizes or a simple one like a tape measure.

You can measure any part of your body including your chest, biceps, waist, and so forth. Knowing these measurements can show you how your body parts have grown or shrunk, individually as well as in correlation to each other, e.g. chest/waist ratio.

A good gym workout app will give you the ability to input this data so you can easily keep all your records in one place.

3. Take Progress Pictures

One of the best and inspiring ways people measure their progress is through progress pictures. You may have seen them all over Instagram, and there is a reason why they have taken over the online fitness world.

By putting together pictures side by side, you can really gain a visual insight into how much your body has changed over time.

Taking progress pictures is a really great method because when you look in the mirror every day, you don’t see the small and subtle changes in your body. It is when you look back, you can see any differences in your “before” and “after” pictures.

You can keep your pictures to yourself or use a photo sharing app such as Instagram or a gym workout app to share with others in a supportive community. You never know, your progress pictures may inspire others on their own fitness journey.

4. Hearing Other People’s Comments

Apart from progress pictures, another way to tell how your body has changed is based on other people’s (supportive) comments.

Your family and friends, especially those you haven’t seen in awhile, will be able to notice any differences that you may have missed.

Not only will this be able to confirm that you are making progress but it is a big confidence booster when people tell you that you have lost weight, or you’ve gotten bigger, depending on your goals.

5. Feel How Your Clothes Fit

Another way to measure your progress without stepping on the scale is going by how your clothes fit. This is particularly useful if your aim is to lose weight.

By trying on clothes that you wore at the start of your fitness journey, you will be able to see determine if you are on track by how it fits.

It is a really motivationally boosting method in doing so as well. This is the idea of shopping for new clothes with your newfound body and body confidence is exciting.

6. Judge How You Feel

One of the biggest indicators that you are advancing towards your fitness goals is based on how you feel.

Can you lift heavier than you could 3 months ago? Does that 1-hour group fitness training class not feel as long or laborious as it did when you first started? Can you run up those flights of stairs that you struggled to walk up before?

You know yourself better than anybody, so based on how you feel, you should be able to tell whether you are progressing and getting fitter.

The scale can be an inaccurate and also demotivating way to measure performance. The numbers simply just don’t tell the entire story and can undermine your hard work and effort. By using these methods instead, you will be able to have a much more accurate and clearer indication of your hard work and efforts.

Jefit is a gym workout app that helps you measure your progress. With the ability to track body measurements, body fat percentages and progress pictures, you can save all your data and records in one place. Not only that, with a supportive community, you will be surrounded by like-minded people to share progress and motivation.

Drop the Scale: 6 Ways to Measure Your Progress Without the Scale gym workout app

The Positive Impact of Group Exercise Training

group exercise training social influence

I am sure that you’ve heard that one of the best ways to keep to your fitness goals is to get a workout buddy. The impact of having someone is there to progress with you and keep you accountable cannot be underestimated. In fact, social influence in the form of group exercise training has been proven to be an effective way to keep people engaged with their exercise activity.

How Group Exercise Training and Social Influence Can Help You Hit Your Fitness Goals

There are several reasons why social influence is a great way to keep to your training regimen:

Holds You Accountable

Having a workout buddy or group can really motivate you to get to the gym even when you don’t want to. Often, we tell ourselves it is okay if we skip just one session this time, or that it won’t matter if we stay in instead of working out. However, with social influence, such as group exercise training, it because less about you and more about your buddies.

You won’t just be letting yourself down but others too, holding you accountable to your exercise sessions.

Gives You Encouragement

Hearing encouragement from your workout buddies and group is also really helpful. Having others telling you to ignore the doubt in your head and the second-guesses you have about yourself, can make a big difference.

Encouragement is invaluable, and having this social influence on your fitness journey can really get you to the gym. In fact, being part of such a community can have such a great and positive impact on your fitness journey. It may even fuel your exercise addiction where you are able to head to the gym without needing constant pushes from your friends.

Makes Exercise Fun

Some people like working out by themselves while others need a group or people around them. Being part of a group fitness training can really make exercising fun. It will be much more enjoyable.

The high that you get during and after your workout is what makes working out addictive, and when you constantly have fun sessions, this is something that you may also open yourself to.

Pushes You to Work Out Harder

By having people doing the same workouts as you, you will find that you automatically will start to work out harder.

You don’t want to be the person in your group exercise training that falls behind, and this way, you will be able to encourage each other.

By having someone that pushes you to do that last set, it can really give you that boost of motivation you need, especially when you are struggling.

Creates Friendly Competition

Rather than just doing being able to work out together, why not get a little bit of friendly competition going?

Competing with friends helps keep you on the edge, influencing you to step up your game even more. In these circumstances, this pressure from within your group can be made into something positive.

You’ll find that you will work out harder, get your heart racing faster and have so much more fun.

There doesn’t need to be a reward at the end. The incentive could be just the invigorating workout itself. However, a free and healthy post-workout lunch for the winning party won’t go astray!

Creates a Sense of Belonging

As always when you have a group setting, it can really help with your sense of community.

You will feel part of something by being surrounded by like-minded people with similar ambitions to your own.

This social setting makes going to the gym less of a chore and something that you naturally look forward to. It will also help you stick with your fitness goals when you have people beside you the entire way.

Don’t underestimate the value of a strong bond, especially with group exercise training.

Social influence really does play an important role in your participation and involvement in exercise. It can help enhance your workouts and turn it into something fun, yet still challenging and rewarding. Forming strong bonds within a fitness environment can do wonders for your progress.

Jefit is a workout app that focuses on community. Alongside their extensive exercise library and workout log tracker, they also have an online community where you can communicate and connect with other users. You can share your training plans, journey and results through the form of photos or stats and view others as well. Engage with a supportive fitness community to reap the benefits of social influence with your own training regimen!

Are you a determine gym goer? Do you want to hit your fitness goals surrounded by like-minded people?

To help with this, Jefit is offering our Quarterly Workout Contest for all our amazing community members! With cash awards and free elite accounts up for grabs, all participants will also be able to gain encouragement and valuable feedback from the million other members who share similar goals and interests as you. Get started now. Simply head to the Jefit app now!

Do you find that there is a positive impact of social influence on your training? Leave us a comment below, we would love to hear it!

group exercise training social influence

Why You Need a Customizable Gym Workout Planner

customizable gym workout planner

You have been working out with your friend for a while now. You both follow the same program, complete the same sets and repetitions and exercises, and yet, you see that he is making progress while you are not. It is frustrating and confusing, especially since if he is making gains on the same program, then you should be too, right?

In reality, following the same plan as somebody else does not necessarily mean that you will make progress at the same rate. In fact, the program may not even be optimized for you. How to fix this? You need a customizable gym workout planner.

Why You Need a Customizable Gym Workout Planner

A Training Plan for You

The keyword in this is “customizable”. This means that you can tailor the exercises, sets and repetition to suit your personal needs and ambitions. It is not just a great addition to your training, it is a necessity.

Even if your goal is the same as your gym buddy’s goal, you need to take into account your different bodies. Every person works in their own way. Some may find it easier to put on muscle, some may find it harder to burn fat, while some seem to progress faster than others.

It doesn’t mean that you are not working as hard as the next person but that you respond differently to types of training.

A customizable gym workout planner will help you take this into consideration so that you are covering all aspects that affect workout progress.

This way, you are actually following a program that is contributing to your goals.

Mix Things Up

Fitness progress consists of a lot of trial and error. It is difficult to know exactly what it is you need to do right from the start.

A personalized program then gives you the freedom and ability to actually mix things up and switch exercises when you know that some things are just not working.

Of course, it does sometimes take time to see results but after a while, if you know that you are not reaching your potential, then change your workouts.

Use your workout log to know which exercises have been working great and which ones you could replace with better alternatives.

Another reason to switch up your exercises is to avoid hitting the dreaded plateau. This is when you suddenly stop making progress, even if what you were doing was working before.

When your progress stalls, it can be quite demotivating, especially if you had been hitting quite a stride earlier. Perhaps your body has become accustomed to the workout because it has gotten used to the same movements? There are various reasons for this.

A way to prevent this is by switching up your exercises periodically. This will also keep things exciting and fresh, so you are not doing the same things over and over again. Talk about boring!

So, now that you know why a customizable gym workout planner is key, here are some ways on how to tailor your training regime to suit your personal needs.

How to Use Your Customizable Gym Workout Planner

To identify a training regimen that best suits you, there are few things that you need to identify. They are:

  • Your fitness goals
  • How much time you have for training
  • What are the best exercises for your specific goals
  • How many sets/repetitions of each exercise is best

What Are Your Fitness Goals?

What are you trying to achieve? Are you trying to put on muscle or burn fat? Do you want to be able to deadlift 500lbs or bench 300lbs?

By identifying your goals, you are giving yourself something to work towards. Also, by starting at the end goal, you can work your way back to the start and figure out what you need to do to achieve it.

How Much Time Do You Have for Training?

Every person has a different lifestyle and routine. Some people may afternoon/night commitments and so will need to sacrifice sleep for the gym every morning. Others may have 2-3 days off per week and so choose to smash out all their sessions in those 2-3 days.

If you train fewer days, then the sessions that you do will probably be longer and cover more muscle groups than if you had your workouts spread out across 5-6 days a week.

Knowing realistically how much time you can dedicate to training and when can assist in planning a schedule that not only you will be able to stick to but will help you progress.

The Best Exercises for Your Goals

While it is important to train your entire body, the main exercises that you should do should be specific to your goal.

Taking the deadlift goal for example. You may incorporate more Romanian deadlifts, sumo deadlifts, GHR sets than someone who has a goal to bench 300lbs.

Identifying the best exercises to help you hit your goals will help you with your customizable gym workout planner.

How Many Sets/Reps?

This is where people mostly become lost. There is no right or wrong answer, especially if you are just starting out.

A basic rule is to start with 5×5, meaning 5 sets of 5 reps each. Then work your way around from there.

If you begin to use heavier weights, then you typically will complete fewer sets and reps. If you are using lighter weights, then more reps can be added to your routine.

The key thing to remember here is that fitness is a trial and error process, at least from the start. So try not to overthink everything. In fact, overthinking can actually paralyze you and cloud your ability to take action and start moving.

Just go with the basics at first. You can always modify it later as you learn more about the workouts and your body.

With something as flexible as a customizable gym workout planner, you can really stay focused on your own fitness goals and see the results that you want.

Jefit is a gym workout app that helps all gym goers and athletes plan and stick to their workouts on a regular basis. While there are already over 3500 complete training routines available, it also comes with a customizable gym workout planner. This way you can personalize your own regime that works with your specific fitness goals.

What are other benefits to customizing your own workout plan? Let us know in the comments below, we would love to know!

customizable gym workout planner

How to Keep Your Workouts Consistent with a Workout Scheduler

workout scheduler

By going to the gym consistently, you can really reap the benefits of each session, both mentally and physically. In fact, consistency is one of the most important factors in your fitness journey. It will help you hit your fitness goals faster while keeping your motivation and endurance high. However, we know that it can be difficult keeping to a regular routine. Luckily, we have one easy solution to help with this – a workout scheduler.

Why You Need Consistent Workouts

Just think about any skill that you wish to develop such as learning how to play an instrument or similar. How often do you practice? How often should you practice?

You won’t get very far if you only pick up the guitar and head to your lessons irregularly. There is a common misconception that you can try to catch up on lost time. For example, if you haven’t had a lesson in 3 months and try to catch up by going 5 days in a row. The sporadic sessions won’t help you get any better and in fact, can be detrimental to your progress.

The same goes for your fitness goals. You need to work out consistently to achieve your long term results. Without putting in the effort, you will take much longer to hit your fitness goals. This is because your training, endurance and motivation will constantly fluctuate. Ultimately, this will be your downfall and you will not get the results you want, at least not in a reasonable time frame.

You will not be able to use the skills or improvements you made in your previous session because by then, you may have lost that progress you gained by your next workout. With consistent workouts, this will be an obstacle that you can avoid. You will be able to continuously improve and add to your next session to hit your fitness goals and make valuable progress. This will maximize your results.

Another reason why you need consistent workouts is that it will help you plan efficient workouts. A workout scheduler will tell you what to do each session. This eliminates the problem of just randomly heading to the gym one day and doing whatever comes to your mind.

This means that every workout actually contributes to you hitting your fitness goals. You won’t be just working out for the sake of working out. Not only will this assist you in keeping to a regular fitness schedule but you will be making real progress. Each workout will have a purpose.

Each workout will have a purpose.

How to Keep Your Workouts Consistent Using a Workout Scheduler

Consistent workouts help you to establish a routine, and a workout scheduler is what helps you to do this. You will have a higher chance of sticking to this habitual activity by having regular session penciled into your everyday life.

A workout scheduler can help you keep disciplined with your fitness. Make time to fit in your workouts as if they were an important meeting appointment in your calendar. Eventually, by making the effort to stick to your workouts regularly, it will become a habit in your lifestyle and you will have developed this discipline to make sure that you go.

Another important aspect on how to keep your workouts consistent is to also schedule in rest days. These rest days will help to give your body enough time to recover to get back to your next session completely motivated and energized.

Personalize your own exercises that suit your fitness goals and help you reach them with a workout scheduler. With a customizable gym workout planner, you can choose the exercises that best suit your needs. As it is specific to you, you can also adjust the workouts as necessary. This will factor in helping you keep to consistent workouts because it will assist in planning workouts that you can regularly stick to.

Consistency is an important factor in fitness. By keeping to regular sessions, you will be able to uphold your high endurance and motivation. It may take some time to get into that habitual routine but once you do, with the help of a workout scheduler, you will be on “auto-pilot” in which your workouts will become an integral part of your life, helping you make valuable progress every time.

Jefit is a gym workout app that helps all gym goers and athletes plan and stick to their workouts on a regular basis. With a workout scheduler and customizable gym workout planner like Jefit on your side, you will be able to keep to your workouts consistently that will take you one step closer to hitting your fitness goals. With Jefit, you will be able to make progress and share it with the community.

How do you manage to keep to consistent workouts? How has a workout scheduler and planner helped you? Let us know in the comments below!

workout scheduler

10 Ways to Keep on Track with Your Fitness Goals

Fitness Goals
It is easy to say that you want to start eating healthily and hit your fitness goals. However, as motivation tends to be high at the beginning of your fitness journey but slowly depletes, the challenge comes in actually staying on track to reach them.

Here are 10 ways to remain on track to hit your fitness goals

1. Be Realistic

One of the biggest ways to demotivate yourself and lose sight of your fitness goals is by setting unrealistic standards. For example, it could be expecting to see a noticeable difference in one week or by setting yourself to go to the gym two times a day, 7 days a week if you haven’t set foot in a gym for two years. You need to be realistic with your fitness goals and ensure that you can actually achieve them to maintain motivation.

2. Work Within Your Limits

This means that you should know what your limits are in reaching your fitness goals and work with them, instead of against them. Start by incorporating 1-2 gym day to your weekly routine at first and then gradually add to it, such as an extra gym day every fortnight. It could also mean walking on the treadmill at first, and then slowly including jogging intervals.

By working within your limits and then gradually expanding them, you are setting realistic and achievable fitness goals, constantly motivating yourself to keep going.

3. Keep a Schedule

A schedule is a great way to keep track of your goals. By establishing a plan, you are more likely to stick to your training because it becomes an integral part of your routine.

This will help change your approach to exercise. Instead of seeing it as a chore or a burden, it becomes an essential part of your lifestyle.

As time goes on and you continue to stick to your plan, even those days where you don’t really feel motivated, your routine schedule will help you persevere.

If you do have trouble with this at the beginning though, a way to help make sure that you keep a schedule to achieve your fitness goals is to treat each session as an appointment. By treating it as an important meeting with an important client that you wouldn’t miss, you will be less likely to skip your workout too.

4. Mix It Up

One reason why people fall off track with their fitness goals is because they get bored. As you stick to your fitness schedule, your body eventually gets used to the training.

This is why it is important to mix things up and switch up your exercises. Not only will this prevent you from reaching a plateau in your training but you won’t grow used to the same old workouts which will keep fitness exciting and fun. It will also mean that you are constantly being challenged which will work out your mental game as well.

5. Keep a Workout Log

Keep a workout log which will you keep track of your training regime. By regularly logging your workouts, you make sure that you can properly plan your next sessions according to your previous ones. It also means that you will have consistently good workouts, be able to measure your performance and make adjustments to your training regime as needed. By knowing that you are constantly improving, you remain motivated to hit your fitness goals.

6. Take your Body Measurements

To track accurate results from your training, take measurements. You don’t have to own fancy technology to do this as a good ol’ measuring tape will do the trick perfectly.By logging your body measurements, you take the guesswork out of your progress and work with actual data.

7. Keep a Food Diary

Another way to help keep on track with your fitness goals is to consider your diet. By diet, I don’t mean taking up the latest fad but by monitoring your food and water intake and making the best choices possible.

It can be easy to fall off the track with your fitness goals by not maintaining the nutritional side of things but by logging your food intake, you hold yourself accountable for everything that you consume, helping to eliminate mindless eating.

8. Take Photos

A great motivator to hit your fitness goals is to take photos and keep a photo diary. This will give you visual proof that your training is making a difference.

Take photos from the front view, both sides and back to see your progress from all angles.

9. Remember Why You Started

When you are finding it hard to muster up more motivation, remember why you started. You can keep fitspiration photos on your phone or write down your goals and put it in a place where you can see it every day.

By revisiting that really determined feeling you had at the beginning of your journey, you will be more motivated to hit your fitness goals.

10. Forgive Yourself

It is also vital to forgive yourself if you fall off track one time or another. It happens to the best of us but it shouldn’t be used as an excuse to give up. Instead, forgive yourself and use this as fuel to be more determined to hit your fitness goals more than ever.

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 community. With Jefit on your phone, you will be hitting your fitness goals in no time at all

How do you stay motivated to hit your fitness goals? Do you have other tips to share? Let us know in the comments below!

Fitness Goals

Using Workout Logs are Essential to Fitness Success

workout log

Going to the gym is one thing. Completing a workout session that is actually effective and productive is another matter altogether.

A common scenario that athletes and gym goers face is that they head to the gym only to realize that they can’t remember what numbers they hit the previous session. It’s a small thing but it can actually make a big detrimental difference to your fitness success. Fortunately, this can easily be prevented easily through the use of a workout log.

How a Workout Log Can Make Each Workout Session an Effective One

A workout log is a journal, notebook, or an app that helps you keep track of your training so that each session is effective. Here is how:

Accuracy

A workout log means that you always know what you did the previous session, the session before that, and so on. It definitely serves better than your memory, where you can easily forget the smallest details. Recording your training means you can properly plan your next session in a way that further improves your progress on a consistent basis, as opposed to just throwing together a random workout.

It takes the guesswork out of your training regime to get you actual results.

Accountability

It can be easy to slack off when you are having a long day, or if you are feeling particularly tired. Dragging yourself to the gym is one thing but doing the level of exercise you want is another. We can admit it, sometimes we have those days where we cheat a little and use lighter weights or do fewer sets than we planned.

This is why using a workout log can help. By having to keep track of everything, it holds you accountable for all your sessions. Do you really want to look back and see that you put in half the effort last time?

Which leads us onto our next point…

Motivation

What a better way to keep yourself motivated than to look back over your workout log and see the progress that you have made?

Even if you can’t see the changes on the scales or if you are in need a pick-me-up, seeing how far you have come can really give you that much-needed boost of motivation. It will enhance your confidence and determination to keep going and maintain focus on your fitness goals.

Evaluation

What if you are not making the gains that you thought you would be? What if your bench progress has soared but your deadlift has stalled?

Unfortunately, when it comes to fitness success, there is no one-size-fits-all solution. Every exercise program consists of trial-and-error which is why it is important to be able to monitor how your body responds to your regime and make adjustments as needed.

A workout log can assist with this. It provides you with valuable insight into your past training sessions which is fundamental in evaluating your progress. By keeping track of your workouts, you will be able to see what has worked best for you and what needs improvement. It will also help segment each area for analysis. This way you can maintain consistent progress across your entire body and muscle groups.

By planning your future workouts this way, you enhance your productivity and reduce wasted time because then you are not stuck with a program that really isn’t working. It is all about making advancements and with that, comes monitoring your results and keeping them consistent across all muscle groups.

Consistency

Another important factor that a workout log can assist with is determining how your lifestyle and other external factors affect your sessions. This is something that is not typically given much thought but it can play a significant role in your progress. A key to fitness success is having consistently good workouts.

There may be some days where you do not get enough sleep the night before, or you may have longer work hours on specific days because it is the peak period. By recording this information, you can adjust your program to accommodate to this. It may mean doing a lighter session these days and then making up for it on other days where you have more energy.

Not only will this help you physically but it can also help you mentally.

Instead of taking twice as long to complete a session or “cheating” yourself by cutting your session short and feeling defeated, you will be able to do a workout that you know you can do.

It will also assist in helping you realistically space out and alternate your workouts, especially if are experiencing fatigue or DOMS (delayed onset muscle soreness).

By being able to look back at your workout log and records, you can make a difference in your physical and mental results to make sure that every workout is as good as the last one.

Injury Prevention

Unfortunately, injuries do happen but there are ways to minimize this risk. If you experience nagging signs of an injury, you can identify what workout caused it by using your training records. You can check the exercise as well as the number of sets, reps and weight that you used.

Knowing this information can really help prevent future injuries so you know what not to do.

A workout log is a tool that tends to be undervalued. However, it is a powerful way to enhance accuracy, productivity and motivation for all athletes and gym-goers. It is an integral component in boosting motivation and success for any fitness program.

So are you looking for an easy, simple and efficient workout log tracker? Say goodbye to pen and paper and say hello to Jefit, a gym workout app that simplifies the process of recording workouts for athletes and gym-goers alike. It comes with the ability to record your metrics set by set until your workout is complete, so you can boost motivation and make every workout an efficient one.

Do you use a workout log to track your training? Has it made any difference to your training sessions and results? Let us know in the comments below!

workout log

Easy Dieting Tips that Prioritize Your Health

easy dieting tips

It isn’t enough to just get the workouts in. In fact, what you eat makes a major difference in your fitness journey. In a perfect world, we would be able to eat whatever we wanted without having to worry about managing our weight or our health but unfortunately, it is not like that. Without the proper nutrition, you will be undermining your training efforts to get fit and healthy. So make sure that you pay extra attention to your diet. As you know how the saying goes—”you are what you eat.” In this post, we will cover easy dieting tips that will help cover the nutrition side of things.

How calories work

Before we get into our easy dieting tips, we have to focus on calories and how they work. People tend to overcomplicate their diet when it comes to weight management but it is actually very simple.

So how do we work out how many calories we need?

This comes down to your Total Daily Energy Expenditure or TDEE. This refers to the total number of calories your body burns to function and complete everyday activities. This includes sleeping, eating, moving around and any other exercise or activities you do. Everyone’s TDEE is different.

How does your TDEE differ from BMR?

People tend to mix TDEE and BMR up. BMR or Basal Metabolic Rate is the number of calories your body needs just to stay alive, such as breathing. It doesn’t include any other activities that TDEE accounts for. When counting your calories, you should focus on your TDEE.

There are many online calculators that you can use to help calculate your TDEE. While they may not be 100% accurate, it’ll give you a good starting point for these easy dieting tips.

Now I have my TDEE. What now?

The first thing you need to do is think back to your goals. When it comes to weight, you either want to:

  • Lose weight
  • Gain weight, or
  • Maintain your weight

Want to lose weight? Then you need to be in a calorie deficit, that is, eating fewer calories than your TDEE. If you want to gain weight, you need to be in a calorie surplus, that is, eating more calories than what your body needs. To maintain your current weight, you need to eat the same number of calories that your body uses to function on a day-to-day basis.

It is important to remain reasonable when determining your calories. For example, eating substantially fewer calories than your TDEE may allow you to lose weight faster. However, it may mean that you will be losing a lot of muscle as well, and not just fat. Likewise, if you dramatically increase your calories to be in a heavy surplus, you will be adding much more fat than muscle.

On average, people tend to be in a calorie deficit or surplus of around 500 calories. This way, they can try to maintain or gain as much muscle as possible, regardless of your goal.

Focus on being healthy

While losing, gaining, or maintaining weight is really that simple, your priority should still be on being healthy. So technically, yes, you can eat chips all day and as long as you are eating in a calories deficit, you will lose weight. However, that doesn’t mean that you are healthy.

Implement These Easy Dieting Tips

Here are some easy dieting tips to implement in your life.

1. Learn the macronutrients

There are three main macronutrients—protein, fat, and carbohydrates. Each plays a vital role in your diet.

Protein: When you train, your muscles break down and they use protein to rebuild themselves. This is why protein is so critical.

Carbohydrates: Your body runs on glucose (carbohydrates converted to sugar) in the body. It helps give your body enough energy to function normally. There are different type carbs: complex carbs and simple carbs. Complex carbs, such as beans, whole grain food, starchy vegetables, keep you fuller for longer. Compared to this, keep simple carbs at a minimum, including chocolate bars, candy, cereal, refined white bread, and pasta.

Fat: Fat helps to absorb nutrients from the food you eat, provides energy, and protects your organs. While fat is no longer vilified in the health industry as it once was, there are still good kinds of fat and bad fat. Healthy fats are avocado, olive oil, nuts, and seeds. Bad fats are saturated and trans fat. These include ready-made meals and chips.

When you eat your meals, try to eat a balanced meal with all three macronutrients. Focus on lean protein, complex carbs, and healthy fats. Work on eating foods high in fiber too.

2. Focus on whole foods

It should come to no surprise that the majority of your foods should be whole foods. We’re talking fruit and vegetables.

Fruits and vegetables come jam-packed with all the nutrients and minerals that you need. To make sure you’re getting all this nutrition, make your plate as colorful as possible.

3. Stay hydrated

Don’t underestimate how much of a positive change water can bring to our health. Our body loses a lot of water every day, and so it is important that we are constantly replenishing our bodies.

While drinking 8 glasses of water is the common guideline that people stipulate, there are other ways to make sure that you are staying hydrated. Look at the color of your urine. If it is clear or near clear, then your hydration levels are great. If it is more on the yellow side, then drink up!

One way of drinking more water is to choose water instead of a soft drink or juice. If you want something a little different, then add some fruit to your water for a different taste. Common ones include lemon and mint, cucumber, orange, and even blueberries. Experiment and try out different flavors!

4. It’s ok to treat yourself

Try to stay away from processed foods for the majority of your diet. However, this doesn’t mean you should completely shun things like simple carbs and bad fats. While it is best to keep them at a minimum, completely eliminating them from your diet can lead to intense cravings and binge eating. Keep to the 80/20 rule where 80% of your diet is healthier foods and the remaining 20% are little treats for yourself.

Change your diet with Jefit

Jefit is a workout app that comes equipped with a customizable workout planner, scheduler, as well as a community filled with like-minded people. With a members-only Facebook page, you can be sure to find easy dieting tips, advice, motivational stories about changing your diet, training, and general health and fitness tips.

easy dieting tips

A Beginner’s Guide to Useful Supplements: From Protein to Creatine

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Supplements. There’s so much confusion regarding supplements in the fitness industry. If you’re new to this, it can be very overwhelming trying to navigate your way through the amount of information out there. To help ease the confusion, here is a clear and straightforward beginners guide to supplements.

Your Easy-to-Follow Guide to Supplements

Protein Powder

The most popular supplement in the health and fitness industry. Protein is a macronutrient that is necessary for your body to build and repair muscles. With much emphasis on building strength nowadays, protein has become all the rage. While you’re able to get enough protein from your diet, sometimes, you need a little extra boost. This is where protein powder comes in.

Protein powder is a convenient way to fit in more protein without much hassle. All you have to do is add water or milk to the powder and make a shake. You can even add it to your other meals such as to your pancake mix.

There are different types of protein powder that you can take: whey isolate, whey concentrate, casein, soy, pea, brown rice, just to name a few. So whether you are lactose intolerant, vegetarian, vegan, there is an option for you. They’ll also come in various flavors so you can mix things up.

However, while protein powder supplement is a great way of reaching your daily protein requirements, you should get most of your protein from food.

Creatine

Another popular supplement is creatine. Creatine is found in muscle cells and it helps produce energy faster. So when you workout, you’ll have more energy to lift heavier and train harder.

Creatine is a powdery substance that is mixed with liquid. Like protein powder, it comes in many flavors.

It’s best taken before you hit the gym so that the energy you have can be used during training. It’s also important to note that you will gain water weight when you first take this supplement. However, don’t just rely on creatine to build muscle. You still have to follow a good diet and put in the work while training.  

BCAAs

BCAAs or Branched-Chain Amino Acids is a must-mention on our guide to supplements because they are becoming increasingly popular with athletes and gym goers. The amino acids in question are leucine, isoleucine and valine. You want to maintain and build muscle, not lose it, however, it can be hard to do especially if you are in a calorie deficit. Those who take BCCAs do so to prevent or minimize muscle catabolism, that is, the breaking down of muscle. This way, you can keep as much skeletal muscle as possible.

L-Glutamine

L-Glutamine is an amino acid that your body needs to preserve muscle tissue and boost your immune system. Unfortunately, most people don’t get the amount of L-Glutamine that they need from food alone, so supplementing it is a great way to reach your daily requirements.

It’s beneficial when you train, especially when you do endurance and strength training. When you do so, you place your body under demand, meaning that it needs more L-Glutamine than normal. It’ll also assist in muscle repair so you can recover faster.

Pre-Workout

If you ever need an extra boost of energy before your training session, pre-workout is an option. Pre-workout works to enhance performance through increased energy and focus. It can also delay fatigue so you can workout harder for longer.

Pre-workout can be made up of various ingredients such as caffeine, creatine, and electrolytes.

Don’t be tempted to take a higher dosage even if you are going to train longer. It’s best to follow the recommended instructions. Taking too much pre-workout can cause you to get the jitters or over-stimulation.

Caffeine

Are you surprised that caffeine is on our beginners guide to supplements? Yes, coffee isn’t just good for waking you up for a day of work. It’s also been proven to be an effective workout supplement, taken pre-workout. It can come in various forms such as a pill or as a drink. Taking caffeine in pill form will take longer to kick in than if you drink it as a liquid beverage.

It is a stimulant, meaning that it can help you be alert and minimize tiredness. It’ll increase your performance in the gym, because of all the extra energy.

However, bear in mind that if you greatly rely on caffeine, you may suffer from withdrawals when you stop taking it such as headaches. Drinking too much can also disrupt your sleep. If you are consuming caffeine as a supplement, then make sure you don’t drink it 6-8 hours before your bedtime. Otherwise, you might find yourself in a vicious cycle.

It’s also a diuretic. So make sure that you stay hydrated and drink plenty of water.

Workout with Jefit

Jefit is a workout log app that helps you meet your fitness goals. By providing an extensive exercise library, you can pick and choose your workouts according to your goals. You can also join our members-only Facebook group where you can connect and interact with your fellow Jefit members. Share your successes, stories, advice, and tips so you learn and grow together. Stay Strong!

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5 Tips on How to Get Back to the Gym After Taking a Long Break—And What to Expect

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It’s easy to stop going to the gym, especially during a pandemic, and so much harder to get back into it if after a long break. Maybe you’re on your way to recovering from an injury, maybe you’ve just come back from a holiday (lucky you!), or maybe you lost your way for some time there. Whatever it is, here are some pointers on how to get back to the gym after taking a long break and what to expect.

Get Back to the Gym After Taking a Long Break with These Tips

1. Don’t expect to be at the same level you were before

Unfortunately, regardless of whether you are a runner, weightlifter, or Crossfit enthusiast, taking time off from exercise means that you will lose some of your conditioning. It doesn’t mean that you’ll never get back to the same level or surpass it. It just means that you may start at a lower weight or shorter running time than before your break. This is completely normal.

Let’s take someone who lifts weights as an example. After 1-2 weeks, you may not really see or feel much of a difference. But 3-4 weeks without going to the gym may result in some lean muscle mass loss. You might start losing actual muscle around the 4-week mark.

The good news is that you’ll also regain your strength quicker than it took for you to reach that level in the first place thanks to a little something called muscle memory. Which leads us to our next point.

2. Be patient

We understand that it can be difficult knowing that you’re not lifting as heavy, or running as fast or long as you could but you need to be patient. Work with the strength or energy you have now, and trust that as long as you are consistent and continue to workout, you will return to normal within a few weeks.

Don’t try to push yourself from the get-go as this will only increase your risk of injury. And if you get injured, then you’ll find yourself spending more time out of the gym.

3. Don’t do too much

Don’t try to do all the exercises at once. Stick to a few to ease yourself back into it and give your body time to adjust to the change.

Then you can gradually go back to your normal routine over time.

4. Remember you’ll probably be sore

Contrary to popular belief, feeling sore isn’t a good indicator of whether you’ve had a good workout or not. If you’re feeling sore, it’s probably because you’re doing a new exercise or you haven’t trained in a while. So if you’re getting back to the gym after a long break, you’ll most likely feel it the next day.

The good news? The soreness won’t last forever. Once you get back into a routine, you will find yourself being able to workout without feeling the soreness afterwards.

To help recover faster, make sure that you properly warm-up before exercising and cool-down afterwards. Stretch during every session and employ other tools to help such as foam rolling.

5. Get a trainer/instructor

If you want the extra help, then enlisting in a workout app or personal trainer can really do the trick. If you just need a little push to get back into training, then a workout app like Jefit is a cost-effective method. You can choose the body parts you want to train, as well as some great exercises to do so. You can even connect with other Jefit members so you can share tips on how to get back to the gym.

A personal trainer at your local gym is also really helpful. He or she can create a workout plan for you based on your goals, and show you how the machines work around the facility. Unfortunately, personal training can be on the pricey side at times, but sometimes there may be great offers like group fitness training. This is where you can share the cost and session with a couple of friends!

If you are recovering from an injury though, we recommend that you do enlist the help of a trainer or coach. This is so that modifications can be made for your rehab process. This is vital so that you don’t undo all the progress you’ve made in recovery and make it worse.

Workout with Jefit

Looking to get back to the gym after taking a long break? Want to connect with like-minded people to keep you motivated? Download Jefit to track your workouts and join our members-only Facebook group. You can record your training, set a schedule, and talk to fellow Jefit members. Basically, everything you need to get back into the swing of things!

What do you do to get back to the gym after taking a long break? What tips work best for you? Let us know in the comments, we would love to know!

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6 Ways to Get Your Gym Motivation Back

get your gym motivation back

Ever get to the gym, but find that you’re just too tired or not bothered to actually work out? It’s a completely normal feeling and there could be several reasons behind it. Here, we list why you may be feeling this way and recommend some solution to try and get your gym motivation back.

How to Get Your Gym Motivation Back

1. Get some sleep

Sleep deprivation can actually affect us much more than people think. If you’ve had a bad night or nights, then it can really impact your performance, as well as your mindset. Feeling tired and suffering from lack of sleep will really demotivate you.

Try to set a bedtime routine that you stick to. Go to sleep 7-9 hours before you have to wake up so that you can ensure you get enough sleep. Even if you may struggle at first, eventually, your body clock will remember and you’ll be able to follow your sleep schedule.

2. Take a few days off

Yes, spending too much time at the gym can be a potential reason why you’ve lost motivation. When you train, you’re constantly putting your body under stress. This is why rest days are important—this is when your body recovers. If you don’t give yourself rest days, then your body doesn’t have the time to recover properly. Sooner or later, you’ll start to feel it.

So if you get to the gym and don’t feel like working out, then take some time off. A day or two, or even more will help you take the time you need to recuperate. See how you feel after taking some gym time off.

3. Change your routine

Most of us tend to keep to the same workouts that we know. We stick to what is familiar and what we know works. Eventually, we become bored. If you’re feeling unmotivated to go the gym, it could be because your fitness routine has become stale and stagnant. Doing the same workout over and over again will no longer challenge you. Without stimulation, we lose our motivation.

Try mixing up your training. Jefit has plenty of exercises that you can choose from to make a new workout plan and keep things exciting. Putting together something new and renew your motivation and get your gym mojo back.

If you want a change from the gym, then you can even try heading outside for a run or do some bodyweight exercises in the park. Join a new fitness class that you haven’t tried before like boxing or cycling. A change of scenery might do you some good as well.

4. Define your goal

One of the biggest mistakes that people make is not having a fitness goal. Whether it’s about losing weight, gaining muscle, hitting a new squat PR, or being able to run a half marathon in a certain time, having something to work towards makes the biggest difference in the gym.

Set an S.M.A.R.T goal that gives you this motivation.

5. Track your progress

Another reason why you may be feeling burnt out for the gym is that you don’t see the progress you’re making. If you’re not tracking your progress, recording your workouts, taking progress pictures, then you won’t be able to see how far you’ve come. It can be easy to fall into the rut of thinking that you haven’t made a difference or that things have changed. This is why it’s important to keep track.

Nothing can renew your motivation to get back into the gym than seeing where you were before and where you are now. It can help you picture where you will be in the future. Use a journal or a workout app (like Jefit!) that makes it easy for you to log everything and help get your gym motivation back.

6. Make it a habit

This may sound counterintuitive but you need more than motivation. Motivation is temporary and as you probably know, it comes and goes. To make sure that you keep going to the gym, even when you have no motivation, you need to make it a habit.

Set a fitness routine that you stick to, whether it’s going to the gym before work or after work, or even during your lunch breaks. It can be difficult to start but if you keep it up, over time, it will become an integral part of your routine. Then you’ll find yourself going to the gym even if you don’t want to—because it’s a habit. It’s a great way to get your gym motivation back.

Workout with Jefit

Jefit is a workout app that comes with a customizable workout planner, an extensive exercise library, and a members-only Facebook group. You can choose new workouts and track your progress with our app so that you can see how close you are to your fitness goals.

Join our Jefit community so that you can be a part of it too!

get your gym motivation back

3 Common Gym Injuries and How to Fix Them

common gym injuries

While you can try your best to avoid injuries, unfortunately, most people will experience them once in a while. If you are injured, then it’s best to see a physical therapist or professional that can properly treat it. However, there are some common gym injuries, and here are some solutions to treat them.

How to Treat These Common Gym Injuries

1. Muscle Pulls and Strains

Other common gym injuries include pulling or straining your muscle. This is when a muscle is torn or overstretched. While this can occur anywhere on your body, the most common places are straining your hamstring, or neck and back.

It can occur due to overexertion, being overstretched, and not warming up properly.

Pulling or straining your muscle will limit your mobility and can cause pain once you hit a certain threshold. You may also experience stiffness, swelling or weakness. It can also range from mild to severe.

How to treat it

Depending on how severe it is, there are different ways to treat it. Resting the affected muscle is paramount. It can be tempting to “work through the pain”, however, this can make it worse. So take a couple of days off before slowly starting to incorporate movement with the muscle. Bear in mind though, too much rest can also cause stiffness so you don’t want to keep it immobile for long. Try to find a good balance.

When you do start using it again, don’t push it too much. Overdoing it can exacerbate it.

How to prevent it

Warming up is crucial in preventing these common gym injuries. You need to properly prepare your body for your training session instead of jumping straight in. If your muscles aren’t warm, then you risk tearing it.

A good warmup should be specific. For example, if you’re planning on squatting, then do some air squats to mimic the same movement that you’ll be doing, just without the weight. It may seem tedious but taking the time to warm up can really improve your athletic performance, while also prevent muscle strains and pulls.

Listening to your body and knowing the difference between pain and good pain is important. Good pain is when you’re challenging yourself but not going over your threshold. The bad pain that you don’t want is when you’re hurting yourself to the point where you can potentially pull or strain a muscle.

2. Runner’s Knee

A common gym injury is Runner’s Knee or patellofemoral pain syndrome. This is when you feel pain or soreness around the kneecaps or have trouble sitting, standing, walking. The pain may be exacerbated when you try to walk downwards as well.

It occurs when the kneecap (patella) is misaligned. Weak or tight thigh muscles and overuse of the knee can also cause it.

Despite the name, runner’s are not the only people who can experience this, although it is prevalent among them because running places much demand on the knees. Any other exercise that requires a lot of use of the knee can cause it.

How to treat it

If you feel pain in and around the knee then the first thing that you can do is rest it. Take 3-4 days of training off. If you do exercise, then try to avoid training that involves the knee such as lunging and squatting.

Another good idea is to ice it. Icing it will assist in reducing any swelling.

How to prevent it

Find a good pair of shoes that can offer really great support. This will help reduce the demand on your knee so that you can decrease the risk of getting runner’s knee again. Arch supports will also help with this as well.

Incorporate strengthening exercises into your fitness routine for your knee. Work on your lower body such as your quads, lower back, hips, and abs. This can strengthen the areas around the knee and reduce the stress placed on them. Try the plank and glute bridges.

3. Sprained Wrist

The wrist is an easy area to overload and put too much pressure on. Because it is used in a variety of exercises and takes a lot of weight, wrist strain is a common gym injury.

There may be swelling and tenderness. It’ll also hurt to put pressure on your wrists.

You can get a sprained wrist through repetitive movements that can cause chronic wrist strain. On the other hand, acute wrist strain is when it occurs suddenly such as bending the wrist past the normal threshold.

How to treat it

Ice your wrist to reduce swelling. Also, make sure you rest it. Adding more pressure to it will only make it worse. This means that you should avoid any exercises that involve putting stress on or bending the wrist.

How to prevent it

If you’re prone to wrist strains, then try modified versions of your favorite exercises. Front squat by crossing your arms across your chest instead of using your wrists. Push-ups can also be done by folding your hands into fists so that your wrists remain straight instead of bent.

Wearing a wrist strap can also really assists in taking the pressure off the wrist.

See a professional

If you are experiencing one of these common gym injuries do not improve, then see a professional physiotherapist or doctor. Your physio can properly examine you and provide specific solutions to your needs.

Workout with Jefit

Want a workout app that can recommend some great exercises, help you schedule your workouts, and offers a supportive online community? Jefit is an app that can do all those things and more. It comes with an extensive exercise library, customizable workout planner, as well as a members-only Facebook group where you can connect and interact with your fellow Jefit members.

Click here to become part of the community now!

common gym injuries

A Beginner’s Guide to Supplements – From Protein to Creatine

guide to supplements

Supplements. There’s much confusion about supplements in the fitness industry. If you’re new to this, it can be very overwhelming trying to navigate your way through the amount of information out there. To help ease the confusion, here is a clear and straightforward beginners guide to supplements.

Your Easy-to-Follow Guide to Supplements

Protein Powder

The most popular supplement in the health and fitness industry. Protein is a macronutrient that is necessary for your body to build and repair muscles. With much emphasis on building strength nowadays, protein has become all the rage. While you’re able to get enough protein from your diet, sometimes, you need a little extra boost. This is where protein powder comes in.

Protein powder is a convenient way to fit in more protein without much hassle. All you have to do is add water or milk to the powder and make a shake. You can even add it to your other meals such as to your pancake mix.

There are different types of protein powder that you can take: whey isolate, whey concentrate, casein, soy, pea, brown rice, just to name a few. So whether you are lactose intolerant, vegetarian, vegan, there is an option for you. They’ll also come in various flavors so you can mix things up.

However, while protein powder supplement is a great way of reaching your daily protein requirements, you should get most of your protein from food.

Creatine

Another popular supplement is creatine. Creatine is found in muscle cells and it helps produce energy faster. So when you workout, you’ll have more energy to lift heavier and train harder.

Creatine is a powdery substance that is mixed with liquid. Like protein powder, it comes in many flavors.

It’s best taken before you hit the gym so that the energy you have can be used during training. It’s also important to note that you will gain water weight when you first take this supplement. However, don’t just rely on creatine to build muscle. You still have to follow a good diet and put in the work while training.  

BCAAs

BCAAs or Branched-Chain Amino Acids is a must-mention on our guide to supplements because they are becoming increasingly popular with athletes and gym goers. The amino acids in question are leucine, isoleucine and valine. You want to maintain and build muscle, not lose it, however, it can be hard to do especially if you are in a calorie deficit. Those who take BCCAs do so to prevent or minimize muscle catabolism, that is, the breaking down of muscle. This way, you can keep as much skeletal muscle as possible.

L-Glutamine

L-Glutamine is an amino acid that your body needs to preserve muscle tissue and boost your immune system. Unfortunately, most people don’t get the amount of L-Glutamine that they need from food alone, so supplementing it is a great way to reach your daily requirements.

It’s beneficial when you train, especially when you do endurance and strength training. When you do so, you place your body under demand, meaning that it needs more L-Glutamine than normal. It’ll also assist in muscle repair so you can recover faster.

Pre-Workout

If you ever need an extra boost of energy before your training session, pre-workout is an option. Pre-workout works to enhance performance through increased energy and focus. It can also delay fatigue so you can workout harder for longer.

Pre-workout can be made up of various ingredients such as caffeine, creatine, and electrolytes.

Don’t be tempted to take a higher dosage even if you are going to train longer. It’s best to follow the recommended instructions. Taking too much pre-workout can cause you to get the jitters or over-stimulation.

Caffeine

Are you surprised that caffeine is on our beginners guide to supplements? Yes, coffee isn’t just good for waking you up for a day of work. It’s also been proven to be an effective workout supplement, taken pre-workout. It can come in various forms such as a pill or as a drink. Taking caffeine in pill form will take longer to kick in than if you drink it as a liquid beverage.

It is a stimulant, meaning that it can help you be alert and minimize tiredness. It’ll increase your performance in the gym, because of all the extra energy.

However, bear in mind that if you greatly rely on caffeine, you may suffer from withdrawals when you stop taking it such as headaches. Drinking too much can also disrupt your sleep. If you are consuming caffeine as a supplement, then make sure you don’t drink it 6-8 hours before your bedtime. Otherwise, you might find yourself in a vicious cycle.

It’s also a diuretic. So make sure that you stay hydrated and drink plenty of water.

Workout with Jefit

Jefit is a workout log app that helps you meet your fitness goals. By providing an extensive exercise library, you can pick and choose your workouts according to your goals. You can also join our members-only Facebook group where you can connect and interact with your fellow Jefit members. Share your successes, stories, advice, and tips so you learn and grow together.

guide to supplements