Skip to content

Author: Emily Trinh

Sleep Deprivation Causes and Effects in the Gym

sleep deprivation causes and effects

One factor that contributes to how well we perform at the gym is sleep. Sleep quality plays such a vital role in maintaining a healthy and active life. This is why when we lose sleep on a consistent basis, it can really impact on our gym performance and in our day-to-day lives in general. This post is going to cover sleep deprivation causes and effects in the gym so you can learn just how much sleep impacts on our performance and what we can do about it.

Sleep Deprivation Causes and Effects in the Gym

Lifestyle Sleep Deprivation Causes

While there may be many possible underlying causes of why people are sleep deprived, most of the time, it is our bad sleeping habits that are affecting our shut-eye.

In this on-the-go lifestyle that we lead, we tend to stay up later, finishing work, watching television or staying connected to others via our social media.

It may not seem like it but this can really affect our sleep quality, which may be one of the many reasons why you are unable to get a good night’s sleep.

Maybe you have a demanding job so you find yourself working quite late all the time, checking emails. Maybe you have lots of things to do around the house that keeps you up. Whatever there is, there are many sleep deprivation causes that are based on our lifestyle choices.

The Many Effects of Sleep Deprivation

Just as there are many possible causes, there are also many effects of lack of sleep.

You Feel Lazy

Hands up if you have ever had a bad sleep and felt like skipping your gym workout because of it?

I know I have.

Feeling lazy because you have missed out on hours of sleep can cause you to skip your workout, meaning you will fall behind in your training. This lack of motivation can cause you to be unwilling to move or be active all day, and we all know how important it is to move daily.

You’re Moodier

Not only will you be feeling lazier and less motivated but you will also moodier.

This is not a great situation for you or the people around you.

You may find that you will be moodier, more irritable and grumpier because you will have less serotonin in the body.

And if you skip your training session because you are feeling lazy (i.e. see point above), you will not be active which can actually help improve your mood by releasing endorphins.

You Can’t Concentrate

Just say that you do somehow manage to make it to the gym. Is your workout as efficient as it could be? Are you able to make it through your regime like you typically can or are you finding it harder to concentrate?

Another one of the sleep deprivation causes and effects in the gym include trouble focusing. You will find yourself becoming more easily distracted which means that while you managed to make it to the gym, the quality of your training will be compromised.

Your Energy Levels are Low

Not only will you have decreased concentration but you will also have less energy. This may make your usual workout seem a lot harder than it usually is.

You may find that you will be unable to hit the same weights, sets or reps as last time – all because you are feeling drained from lack of sleep.

Your Body Can’t Recover Properly

Sleep is such an important factor in your body’s rest and recovery. Without proper sleep, your muscles and bones cannot grow or repair themselves. This can perpetuate DOMS, make it harder for you to feel 100% again and back to normal. This is especially bad if you do weight training or strength training.

If you are deprived of sleep, you are depriving your body of the time that it needs to relieve muscle tension and soreness. And you will definitely feel it the next day.

Your Metabolism Slows Down

Lack of sleep slows down your metabolism and decreasing leptin – the hormone that helps keep you feeling full. In turn, this causes, your appetite to increase so you feel much hungrier than usual.

If you are trying to keep a healthy diet, then this can definitely derail your good intentions and you may find yourself reaching for an unhealthy snack.

While you should treat yourself every once in a while without feeling guilty, you may find that you feel the sleep deprivation causes and effects all day. This means that you may find that the unhealthy snack has turned into an unhealthy day.

Without consuming the adequate nutrition your body needs, especially to help your workouts, then you may see your gym performance fall.

5 Tips on How to Get Better Quality Sleep

Here are some easy steps that you can take to get longer and better sleep:

  1. Choose a time that will give you adequate hours of sleep for you to wake up feeling refreshed the next day. Make sure that you consistently go to bed at this hour. This may take some time getting used to but eventually, your body will learn your earlier bedtime. To help get you started, try going to bed half an hour/an hour earlier each night until you reach your desired time.
  2. Set an alarm an hour before that time to begin the winding down process for sleep. This includes turning off all electronics so that the blue light it emits doesn’t disrupt the body clock. This also means stop doing work and checking emails.
  3. Keep your bedroom quiet and dark.
  4. Try meditating for better sleep. Meditation can help you unclutter your mind and prepare your head and body for sleep.
  5. Exercising daily is also a great way to help get better sleep. Just make sure you don’t engage in vigorous exercise too close to your bedtime. Otherwise, you will be too worked up to sleep.

As you can see, the sleep deprivation causes and effects in the gym are plentiful. Sleep really does make such a big impact – good and bad – in your training and health in general. To get the best out of your workout each day, have better and longer sleep.

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.

How have you found your sleep affects your training? What sleep deprivation causes and effects have you seen on your fitness journey? Let us know in the comments below!

sleep deprivation causes and effects

6 Different Kinds of Pushups and Their Benefits

Different Kinds of Pushups

When you hear the word, “pushup”, do you automatically think of the conventional pushup form that everyone does? While the traditional version is really beneficial, there are actually so many different kinds of pushups that you can do that work out various parts of your body. So why not giving these other versions a try and see how they fit into your fitness routine and goal progress?

Different Kinds of Pushups That Focus on Different Muscles

1. Traditional Pushup

The traditional pushup is the one that probably first comes to mind. It begins with your hands beneath your shoulders or slightly wider. Your core should be tight. Your back should be straight and depending on your level, you can be up on your toes or on your knees. If you cannot do a pushup on your toes, then start with your knees on the ground until you progress.

Slowly lower yourself to the ground. A common mistake that people make is either letting your lower body sag to the ground, so your hips touch the floor first, or arching too high so make sure that your back is flat the entire time. Keep your elbows in close to your body and tucked in. Don’t let them stick out to the sides.

Then exhale and push yourself back to the starting position. And there you have it, a traditional pushup.

The traditional pushup works your entire body simultaneously – from your arms, abs and lower body. It trains these muscles to work together, while also building better balance and stability.

2. Wide Grip Pushup

If you want to engage your chest and front shoulders more, then try the wide grip. It is the same as a traditional pushup but your hands further apart. This means that your elbows will bend more when you are lowering yourself to the ground.

When it comes to pushup variations, the wider apart your hands are, the more you will work your chest. This means that a wide grip pushup will place more emphasis on your pectoral strength than the traditional one.

3. Diamond Pushup

The diamond or close grip pushup is another version that you can try. While your body is the same as in the conventional pushup, your hands are closer together, narrower than shoulder width. Position your hands together so your two indexes and thumbs are touching. The space in between your two hands should form a triangle shape.

Some people may find that the diamond pushup is harder to execute than with other different kinds of pushups. It is also easy to allow your elbows to flare out to the side while lowering yourself to the ground. It is easy with a close grip pushup to allow your elbows to flare out. To keep to true form, make sure they remain tucked close to your sides.

4. Staggered Pushup

One of the different kinds of pushups you can include in your training is the staggered pushup. This involves positioning yourself into the traditional pushup position. The variable that changes are your hands. One hand should be situated higher than the other, which should still remain in line with your shoulder.

Execute a pushup in this position. The hand/arm that is lower will be forced to work more as it basically takes the brunt of the work. Then after you have finished your set/reps with one side, swap and repeat. This pushup variation helps those who want to improve strength on each side individually.

5. Clap Pushup

There are different kinds of pushups that are dynamic and use explosive power. One of these is the clap pushup.

In this version, your starting point mimics that traditional pushup. After you lower yourself to the ground, this is when the clap pushup begins. As you come up, you really need to propel yourself off the ground so that you have enough time and space to clap your hands together before landing in the starting position again, ready for the next rep.

With the plyometric pushup, you need to land with your elbows slightly bent to absorb the impact of the landing. Just think of it as the same way you would land with your knees slightly bent if you were jumping on your feet.

As you land, you should lower yourself into your next rep and repeat. Use the momentum from landing with your elbows bent, and spring yourself back up again.

This pushup really emphasizes explosive power and plyometrics.

If you are new to the clapping pushup, then start by getting used to exploding into the air without the clap. As you get used to this dynamic movement, then include the clap.

Alternatively, you can also start the clapping pushup on your knees before progressing to your toes.

6. Superman Pushup

Different kinds of pushups that also use explosive power is the superman. The superman takes the clapping pushup to a whole new level. Instead of just your torso coming off the ground, your entire body leaves the floor.

As you push yourself off the ground, your hands, torso and feet should be in the air. Your arms go above your head in front of you so you are doing the superman post mid-air before safely catching yourself and getting into your next rep.

These explosive pushups – the clap and superman – target your fast twitch muscles in your chest. By using these muscles fibres, you really maximize growth and power. These pushups are also really beneficial for athletes, such as basketballers who always throw chest passes.

However, it is recommended that you build a solid pushup foundation with the traditional or other different kinds of pushups first before attempting them.

The pushup is a staple in most gym goers workout, and for good reason. It only requires bodyweight and can easily be modified. As you can see with this list of different kinds of pushups too, you can also make it more challenging depending on what muscle group/s you want to focus on by slight shifts in arm positioning or even by adding dynamic movements.

Jefit is a workout log app that has an extensive library. With the ability to mix and match your training, including different kinds of pushups, you can really maximize your gym workouts and make the most of them.

Have you tried any of these different kinds of pushups? Which ones do you like? Let us know in the comments, we would love to know!

Different Kinds of Pushups

How to Speed Up the Muscle Recovery Process

muscle recovery process

Working out can leave you feeling a little sore the next day. While a little soreness is nothing to be concerned about, it can also prevent you from really putting in 100% in your next session. If you are wondering help speed up the muscle recovery process so that you can fit and ready for the gym the next day, here are some tools that you can use and their benefits.

Tips to Speed Up the Muscle Recovery Process

Cool Down/Stretching

You should never skip your cool down following a gym workout. There are many advantages to cooling down and stretching, and one of them is helping to reduce muscle fatigue.

During your workout, your heart rate would have increased, so your cool down gives it time for your heart to return to its normal state at a more regulated pace. This will reduce the release of lactic acid (which is released during exercise).

More oxygen is circulated around the body, relaxing the muscles. The time you take to cool down is hence so critical to helping speed up the muscle recovery process.

Foam Rolling

A common sight at the gym is people using foam rollers before and after a workout. A foam roller aids in myofascial release; it helps to loosen the muscles and joints while also increasing mobility.

With foam rolling, you release muscle tension, especially if this is done after a gym workout. This is an alternative to a massage, where you can do it yourself. One advantage of this is that you can really focus on areas that are sore for you and spend a bit more time foam rolling there.

If you feel a knot or sore area, try to hold the foam roller over it for a bit long, or even roll back and forth in that space.

Releasing this tension means that you are also promoting better blood and oxygen circulation around the body. This will ultimately help to speed up the muscle recovery process and decrease DOMS (delayed onset muscle soreness).

Massages

Massages are a great muscle recovery tool. While once-off massages are useful, to really reap the benefits, it is best to receive regular massages. Long-term use helps to relieve muscle tension, preventing the risk of injuries.

Other advantages of massages include:
– Gets the blood flow moving around the body by dilating the blood vessels, bettering bloog circulation
– Loosens muscles, hence increasing range of motion

Dry Needling

Another option to speed up the muscle recovery process is through dry needling. If you are scared of needles, however, maybe it is best to avoid this one.

Dry needling consists of a very thin needle penetrating through the skin to hit a specific trigger point such as a muscle knot. You know when you have hit a trigger point when you feel resistance or a twitch. Once the unhealthy muscle tissue is pinpointed, you use the needle to gently manipulate the area before removing it. This process is repeated several times.

So what is the benefit of dry needling?

Dry needling helps to speed up muscle and tissue recovery. With that twitch or resistance you feel, it sends a signal to the brain to start repairing that damaged area. This will help to restore normal tissue function.

Not only that but dry needling decreases inflammation while also increasing circulation around the body.

Sauna

The sauna is passive heat therapy. If your gym has a sauna, definitely take advantage of it so that you can speed up the muscle recovery process.

The sauna is a room that is heated, which helps the body emulate the effects of moderate exercise. You may feel your heart rate slightly increase and you will most definitely sweat. Not only that, you will also feel your muscles relax.

What the heat does in the sauna, is encourage the waste buildup (from your exercise) in your muscles and joints to go to the surface of the skin. This then disapparated as sweat.

Not only that, a sauna increases the flow of blood around your body. This means that your muscles are provided with more oxygen, helping in muscle recovery.

By heading to the sauna after a good workout, you will loosen your muscles, which will help to alleviate some of the soreness you may potentially experience.

Cryotherapy

A new fitness trend coming up in 2018 is cryotherapy. Cryotherapy is when you go into a chamber for approximately 3 minutes in sub-zero temperatures. The point of this is to provide a safer and healthier alternative to the typical ‘ice bath’ that athletes and gym goers use to speed up the muscle recovery process.

Compared to the ice bath that promotes muscle stiffness, cryotherapy uses liquid nitrogen to submit the body to cold temperatures without stiffening the muscles or damaging the skin.

The benefits of this post-workout recovery tool are to alleviate inflammation, pain and soreness. It aids in discharging toxins from the tissues and directs blood flow to your vital organs, improving circulation.

While getting cryotherapy, you wear protective gloves, socks and slippers.

Eat, Sleep and Hydrate

Along with these tools, basic functions such as eating and sleeping well and making sure you stay hydrated can really aid in the muscle recovery process.

A post-workout meal that is protein-rich can promote faster muscle repair and growth. Sleeping well at night gives your body the proper time it needs to rest and recover while staying hydrated can ensure that your bodily functions and organs are all performing at its optimum level.

Hopefully, you would have found one or more ways to help speed up the muscle recovery process in this article. While some should be mandatory after a workout session, such as cooling down and stretching, others like cryotherapy may be new territory. Try out different options to see which ones give you the better muscle relief so that you can head back to the gym feeling 100%.

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.

What other tools or therapy do you use to help speed up the muscle recovery process? Which ones on this list have you found to be the most effective for you? Leave us a comment below, we would love to know!

muscle recovery process

Winter Motivation Tips to Get You Out of Bed and into the Gym

winter motivation

Winter is a great season filled with Christmas, warm cups of coffee and staying in bed. However, if you are trying to maintain your healthy lifestyle, the cold weather can also be a hindrance to your progress. To help get you out of your cosy bed and into the gym, here are some winter motivation tips.

8 Winter Motivation Tips You Need to Hear

1. Get a Personal Trainer/Workout Buddy

It can be easy to skip your workout time and time again if you have no one there to let down but yourself.

To help counteract this, get a personal trainer or workout buddy.

By having someone there, you hold yourself accountable to not let them down. After all, if they can spend their time making it to the gym for you, then you can do the same for them.

You don’t have to have just one workout buddy either. You can form a group. The more people that you have expected you to turn up to a session, the more motivation you will have to always go. Plus, the cold will be much more bearable if you have your friends there with you.

2. Find a Supportive Community

If you can’t find a workout buddy or trainer, or just want extra support, then find a community of like-minded people. There are many ways you can do this, such as finding group training classes, clubs or even online ones such as with Jefit.

By having people available there at the tips of your fingertips, you can keep up your winter motivation by sending and receiving encouraging messages to keep going. By staying in touch with people who want to remain fit and healthy, even throughout the winter months, you will be more inclined to get out of bed and into the gym.

3. Set a Goal

Waking up to head to the gym in the cold weather can be difficult. It is even more difficult if you have no goal to work towards. This is why one of our winter motivation tips is to set yourself a goal.

It could be to lose x amount of weight by summer or to be able to lift double what you can do now.

By setting yourself a goal, you can a specific motivating factor in mind that will help get you out of bed as opposed to just going to the gym to do whatever.

Whatever goal you set, just make sure that it is realistic otherwise it could have the opposite effect and de-motivate you.

4. Get New Winter Workout Gear

When in winter, wear winter workout gear! This can help alleviate the cold weather and make it easier to go to the gym. Winter workout clothes may be longer skins, thermal tops, tights or windbreakers. The key to remember when it comes to winter clothes is layers, so layer it up!

Don’t underestimate the value of new winter workout clothes. There is nothing like a new gym outfit or accessories that can really pump up your motivation and help you get to the gym. After all, if you look good, you feel good.

5. Change Your Alarm

If you are a morning gym goer, then one way to get your winter motivation going in the am is to set yourself a song that excites you.

Change your generic alarm tone to an upbeat song that really inspires you and gets your blood pumping. Stronger by Kayne West is always a good one to choose.

6. Reward Yourself

To help get you through a workout in the cold, focus on a reward you can have afterwards. A simple reward can be a nice hot cup of coffee or tea afterwards.

A simple drink is one that can really help motivate people because it tastes delicious and warms you up. It will also taste that much nicer knowing that you worked hard for it.

If you heed our first couple of tips and find yourself a workout buddy or community, then you can turn your coffee run into a group reward and use it to socialise with your friends. This will definitely make going to the gym in the cold worth it.

7. Think About Summer

Summer bodies are made in winter. By the time summer rolls around, people start to panic and try to get the beach bodies that they want. Unfortunately, by this time, it is often too late.

By remembering that summer bodies are made in winter, this will give you the encouragement you need to go to the gym.

It will also help to prevent any weight gain from creeping up on you during the colder months. With layers of clothing on, it is all too easy to miss it. By remaining active though, you can prevent this and stay fit and healthy.

8. Look at Your Progress

Nothing can help you with winter motivation than seeing how far you have come. While it takes time to make progress and get results, unfortunately, it takes far less time to lose it all. So look back at your workout log and see how far you have come. 

You’re not really going to let a bit of cold weather undo all your hard work and effort, are you?

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 able to share your grip training progress with your fellow gym goers!

What winter motivation tips do you have? Leave us a comment below, we would love to know!

winter motivation

Health and Fitness Industry Trends: Predictions for 2018

Health and Fitness Industry Trends

Trends often come and go with time, and now that we are nearing the end of 2017, it is time to take a look at the health and fitness industry trends for 2018. Some may have become big in 2017, predicted to still remain big in the new year while others are new.

Take a look at some of the 2018 health and fitness industry trends to see what is up and coming.

Health and Fitness Industry Trends: Training

Strength Training

There has been a movement towards strength training, especially targeted towards females. More women are including strength training into their gym routine now that the message that “weight doesn’t make you bulky”, is finally hitting home.

This is a great shift in mentality and one that hopefully continues to grow.

Health and Fitness Industry Trends: Technology

Wearable Technology

Wearable technology is nothing new and this is a trend that is not going away anytime soon. Thanks to devices such as the FitBit, Garmin and Apple Watch, people have been adopting these devices to help them with their health and fitness. Also onboard are heart rate monitors that help to measure your heart rate during a session. This way, you will know whether you are working hard enough or slacking off just a little bit.

Mobile Apps

As we always carry our smartphones with us everywhere, it is no surprise that one of the 2018 health and fitness industry trends have to do with mobile apps.

Mobile apps help to make logging your training easier, which is what makes them so popular. These apps, like Jefit, take the hard work out of tracking your session so you can spend all your time and energy actually working out.

While each app differs in what they offer, Jefit, for example, provides users with an extensive exercise library, ability to record sets and reps, and access to a supportive online community.

Health and Fitness Industry Trends: Recovery

Cryotherapy

More and more emphasis is being placed on recovery. This is really great because the harder you train, the more time you need to spend on rest and recovery.

Cryotherapy is becoming more popular as the benefits are being heard throughout the health and fitness industry.

This non-invasive treatment works by enveloping your entire body in fine nitrogen mist at low temperatures – sub-zero – in a chamber. It could be anywhere between -100°C or -200°C. You spend approximately 3 minutes in there.

This will increase the blood flow around your body to your internal organs, boost metabolism, aid in muscle repair, and relieve inflammation and joint pain.

The multiple benefits show why Cryotherapy is one of the up and coming health and fitness industry trends for 2018.

Infrared Sauna

If the thought of spending time in a freezing cold chamber isn’t for you, then another trend that you may consider is the infrared sauna. Compared to traditional saunas in which the air around you is heated up, which in turn, heats your body, the infrared sauna uses infrared to directly warm your body.

The appeal of the sauna, infrared and traditional, is that it gets your heart pumping, your body sweating and relieves muscle pain and soreness. It also stimulates blood flow around the body, and this increased circulation means that you will recover faster after an intense workout.

Health and Fitness Industry Trends: Diet

The other half of being healthy is what you eat. As the old saying goes, “you can’t out train a bad diet”, so more people are focusing on not only what they do but what they consume.

Intermittent Fasting

Intermittent fasting was one of the biggest trends this year, and its popularity will still continue to rise in 2018. It refers to a cycle of fasting and non-fasting periods.

While there are different types of intermittent fasting, some more extreme than others, the advantages of this eating pattern is said to help with weight loss and gain muscle.

Here are two of the popular intermittent fasting methods:

Leangains

This is where people fast for 14-16 hours a day and have an eating window of 8-10 hours. It doesn’t matter when you eat, as long as you stick to the fasting and non-fasting rule.

The common non-fasting times are between noon and 8 pm. People tend to find it easier to fast throughout the night and morning. During the fasting times, you cannot consume any calories. Some exceptions include black coffee or tea and sugar free gum.

The Warrior Diet

A more extreme version involves a fasting window of 20 hours and an eating period of 4 hours. This eating pattern sees people usually only eating one huge meal a day.

While intermittent fasting may not work for everyone, the results so far have seen it become one of the health and industry trends for 2018.

IIFYM

Another way to help with the food part of being healthy is IIFYM (If It Fits Your Macros). While it is similar to calorie counting, it refers specifically to three main macronutrients: carbohydrates, protein and fat.

Everyone has their own individual macro count, depending on factors such as how much they exercise, the intensity level of their exercise, and how sedentary or active they are throughout the day.

The popularity of this eating lifestyle is that it gives people flexibility. People are able to eat all the junk that they want, as long as it fits their macros. It is, of course, recommended that you still stick to mostly healthy, unprocessed food. What the flexibility does, is it takes away the guilt that some people may experience by having a sneaky chocolate bar here and there. If it fits your macros, then it is good to go.

These are the health and fitness industry trends that you may see growing in 2018. Some emerged onto the scene previously and are still rising in popularity. Others are just starting to gain momentum now. Do you think that we predicted right?

What predictions do you have for the health and fitness industry trends 2017? Leave us a comment below, we would love to know!

Health and Fitness Industry Trends

The Secret to Better Training? Improve Grip Strength

improve grip strength

One of the most overlooked areas of strength in training is grip strength. However, your grip strength can really make a huge difference in your workout and everyday life. It may seem like a small thing but it is these little details that can really enhance your training.

Why Should You Improve Grip Strength?

Grip strength is said to be a good indicator of overall body strength, muscular endurance as well as heart health. The stronger your grip strength, the lower your risk of a heart attack or stroke.

Not only that but working on improving this area can also prevent further injuries to your wrist and elbow. This is especially important to those who play sports that involve a lot of hand movements such as climbing, tennis (tennis elbow) or golf (golfers elbow).

Does your grip tend to give out first?

Weak grip strength can also become a limiting factor in training, especially strength training. If you have a weak grip, then you may find that your grip fails during an exercise even if you are capable of doing more. For example, while you have the arm strength to do another pull-up, your grip strength may prevent you from doing this, or if you can do another deadlift, your hands may fatigue before your legs/back first.

Three Grip Types and Exercises to Improve Grip Strength

There are three grip types: crush grip, pinch grip and support grip. To improve grip strength and have a well-rounded grip, it is important to practice exercises that involve all three.

Crush Grip

This is what people usually think of when they hear the word “grip”. It involves the area between your palm and fingers – think of a handshake.

Exercises to improve crush grip strength:

Use hand strengthening devices – There is an array of hand strengthening devices on the market that you can use that are relatively cheap as well.

You can use hand grippers or even a stress ball. Squeeze and hold for a few seconds before releasing. This is an easy and simple exercise that you can do while at your desk or even watching TV.

Pinch Grip

This grip refers to the hold between your fingers and thumb. It typically does not involve the palm.

Exercises to improve pinch grip strength:

Plate Pinch – Rest two weighted plates together on the floor between your finger and thumb. Pick it up while you stand up, with your elbows slightly bent. Hold the plates for as long as you can before putting it gently back on the ground.

Plate Orbit – Hold two weighted plates together in the pinch grip. Pass the plate to your other hand in front of your body and then vice versa, this time behind your body in a clockwise direction, then change directions. You can gradually increase the weight or number of plates as your grip strength improves.

Sandbag Deadlifts – Use a commercial sandbag or make your own by filling a duffle bag with sand. Then try to pick it up like you are doing a deadlift. The key here is to not use the handles; pinch the material instead.

Support Grip

The support grip is the form your hand takes when you are holding something like a grocery bag.

Exercises to improve support grip strength:

Farmer’s Carry – This involves picking up and holding on weights with both hands (one on each side) and walking from point A to point B. This may sound easy but if you lift heavy weights, you will definitely feel it. You can use different equipment such as dumbbells or kettlebells.

Dead Hang – Hold onto a pull-up bar and hang until your grip fails. Make sure that your arms are straight.

Varied pull-ups – Doing pull-ups can really help improve grip strength, especially as you are using your entire body for this exercise, naturally adding weight. Try changing your grips so you can exercise different parts of your hand. You can also try thumbless pull-ups, add a weighted belt or hold a dumbbell between your legs.

Our wrists and forearms become weaker when the object we are holding has a larger width, so you should try to use a thicker bar for these exercises. If there is only a thin bar available, then try wrapping your towel around it.

Don’t Wear Gloves

Another thing that you should know is that if you want to improve grip strength, you should not wear gloves. Yes, you will get callouses on your hands and your skin will go hard but it is the best way to enhance strength in your hands and toughen your skin.

Grip strength is such an integral component in training even though gym goers tend to overlook it. But now that you know how important it is and how to improve grip strength, you may be able to see changes in your training for the better!

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 able to share your grip training progress with your fellow gym goers!

Have you used these exercises to improve grip strength? How has increasing your grip strength enhanced your training? Leave us a comment below, we would love to know!

improve grip strength

Gym Rules and Regulations: 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.

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 20kg where it should be, and not where the 5kg dumbbells are.

4. Use Deodorant

Speaking of hygiene, it is best to come prepared with the gym and use deodorant. This point is pretty self-explanatory, but it is well worth mentioning on this list and will be beneficial to both you and your fellow gym goers.

5. 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.

6. 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

The Three Different Body Types and How They Affect Your Training

The Three Different Body Types and How They Affect Your Training

One of the reasons why people need a customizable workout planer for their fitness goals is because everyone’s bodies are different. In fact, there are three different body types that people seem to have, and it is your body type that dictates how well you respond to certain types of training and food intake.

What are the Three Different Body Types?

The three different body types are: ectomorph, endomorph, mesomorph. Each has their own typical characteristics that can help you determine which body type you have. Then you will be able to adjust your training and eating habits accordingly to reach your fitness goals.

1. Ectomorph Body Type

Typical Characteristics:

  • Long and lean
  • Delicate frame
  • “Hardgainer” – Finds it difficult to build muscle and fat
  • Body similar to a marathon runner
  • Fast metabolism

Training:

If you have the ectomorph body type, then you will find that it is difficult for you to gain muscle as well as fat. To help with this, try focusing on compound movements as opposed to isolated movements. This is because you will use more muscle groups in the one exercise.

For example, the bench press works out muscles in your chest, shoulders and triceps using your shoulders and elbow. In contrast, the bicep curl is an isolated movement that only uses the bicep.

While you shouldn’t completely shun isolation movements from your training, your main focus should be on the big compound exercises. Then use isolation movements as accessories or to finish a workout.

Nutrition:

Those with the ectomorph body type are able to get away with eating more carbs than endomorphs and mesomorphs. However, this doesn’t mean that you can eat whatever you want and not have it affect your body.

That being said, it is best to stick to complex carbs that can leave you feeling fuller for longer. It will also help to push protein to your muscles to help them to grow. This includes brown rice and brown bread.

Notes:

As ectomorphs can find it quite challenging to pack on size, it may be beneficial to use additional supplements in conjunction with a healthy and well-rounded diet. Supplements such as BCAAs or protein shakes could give you that extra boost.

2. Endomorph Body Type

Typical Characteristics:

  • Stocky build
  • Wider body
  • Stores fuel (both muscle and fat) in the lower half of their bodies
  • Has more muscle as well but usually, this comes with more fat
  • Has the best strength advantage out of the three different body types but may find it difficult to stay lean
  • Slow metabolism

Training:

To help shock the body into losing fat, it is best for endomorphs to up their intense aerobic exercise by focusing on interval training such as HIIT (high-intensity interval training) over LISS (low-intensity steady state cardio).

They should train their overall body to see results and not just focus on one area.

To further enhance their metabolism, endomorphs should include both hypertrophy (muscle building – heavy weight, fewer reps) with conditioning. This way, your metabolism will be fired up, even hours after your training is done.

Nutrition:

Endomorphs do need to have a stricter eating plan than the others. Unlike ectomorphs, those with the endomorph body type should eat fewer carbs and increase their higher protein intake. They should avoid simple carbs like white bread and eat more complex ones.

Notes:

Stress levels can cause endomorphs to keep fat around their midsection. To help with this, you should avoid overtraining so that your body can properly recover. Also, get your beauty sleep.

Mesomorph Body Type

Typical Characteristics:

  • Middle of the body types
  • Can be lean and muscular simultaneously
  • Natural athletics build with well-defined muscles

Training:

In between ectomorph and endomorph is the mesomorph body type. Mesomorphs find it easier to build muscle and lose fat than the ectomorphs and endomorphs respectively.

This is why the mesomorph body type means that you do not have to go insanely heavy on the weights to get results. You can lift moderately and still progress.

However, it is also best to include some aerobic exercise as well, because while they can lose fat easier than mesomorphs, it doesn’t mean that they are completely immune. Aerobic exercise with help get your heart rate up and your blood pumping.

Nutrition:

If you have a mesomorph body type, your eating plan should include equal amounts of protein and fat, with a moderate amount of carbs making up the rest. Like I mentioned with the ectomorph and endomorph body type, you should still focus on complex carbs to help give your body energy and keep full in a sustainable and healthy way.

Can You Be a Combination of Two Body Types?

When it comes to these three different body types, there is no one-size-fits-all. You can be a combination of two, sharing characteristics from both. Hopefully, this post has given you the information you can use to help identify your body type or see if you share traits from two. This way, you will be able to adjust your diet and training regime accordingly to optimize results.

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.

The Three Different Body Types and How They Affect Your Training

Fitness Myths: Separating Fact From Fiction

fitness myths separating fact from fiction

There are many fitness myths that float around the industry. While some myths can be harmless, others can actually hinder your progress and prevent you from setting off in the right direction from the very start.

To help make sure that you have all the best knowledge and information to hit your goals, here are some of the most common fitness myths that you may have heard, and some facts to set the record straight.

Avoid Believing These Common Fitness Myths and Get the Facts

Myth 1: Sit Ups/Crunches = Abs

A common misconception is that to get that six-pack, you need to do hundreds of crunches and sit-ups every day. This exercise only targets your abdominal muscles, and to get abs, you need to target more than just that muscle group.

While this doesn’t mean that you should banish crunches from your training regime, just bear in mind that there are other really great exercises that may be even more beneficial in helping you sculpt and tone your core.

Other exercises such as leg raises, hanging leg raises, and different type of crunches such as decline crunches and oblique crunches are great ways to get those abs. Try a variety of exercises to target muscles in your front, side and back. Take a look at an exercise library, such as with Jefit workout app, that will give you some better ideas on what you can do instead.

 

Myth 2: The More You Train, The Better

Another myth that athletes and gym goers believe is that you don’t need rest days; the more you train, the faster you will generate results.

However, this fitness myth can have the opposite effect. Not incorporating enough rest days into your routine can lead to your body’s inability to recover properly in time for your next session. In fact, you will be doing yourself more harm than good.

Make sure you use a workout log to schedule in rest days so you do not skip them. By putting them into your regime, you will be more inclined to follow it.

 

Myth 3: Gym is a Solitary Activity

Many people believe that working out at the gym is a mostly solitary activity. You head in, put on your headphones, and do your workout and leave.

While it may be difficult to find other gym goers that can go to the gym at the same time as you, an alternative is to take advantage of the digital era and find an online community. There are many supportive people online in which you can turn to for encouragement, advice and even just to chat to. 

 

Myth 4: If You’re Not Sore, You Didn’t Work Hard Enough

Some gym goers take the sign that if you are sore then you had a great workout, but if not, then you didn’t work hard enough. Some may think that it is an indication that your muscles are growing. However, this one of those fitness myths that is not necessarily true.

Seasoned gym goers may not have felt sore the next day but it doesn’t mean that they didn’t do enough to get results. Especially if you have been training 5-6 weeks a day, your body would have been conditioned to your training so you probably won’t feel as sore as someone who is new to it.

It doesn’t mean you are working any less harder.

However, if you do wake up sore, try to use a foam roller to massage and loosen your muscles. Also, remember to stretch before and after your workout to minimize the chance of soreness.

 

Myth 5: Your Gym Workout Need to Be Long

Another one of those misleading fitness myths is that in order for your gym session to be effective, it needs to be long. For those who hate long, laborious gym sessions, this is great news.

Shorter, intense workouts may be more effective than longer workouts with less exertion or LISS (Low Intensity Steady State cardio). This is particularly useful for the on-the-go, busy lifestyle that most of us lead now.

This is why HIIT (High Intensity Interval Training) is becoming more and more popular by the day. As workouts are shorter, people tend to work out harder as opposed to reserving energy because they know they have a long session ahead.

However, this doesn’t mean to say that long 45-minute to one hour sessions are useless. It depends on your personal preference and whatever you can stick to consistently.

Myth 6: The Scale is the Best Way to Track Your Progress

People mostly step on their scale to track their progress. However, this method may give you incorrect information.

While it will show you your weight mass, it doesn’t differentiate between things like fat and muscles. This means that even if you are losing fat and gaining muscle, the number on the scale may not change. In fact, it may even increase.

It can be really dangerous and disheartening only using the scale number to track your results. There are other, more accurate ways to do so such as with tape measurements and progress pictures.

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.

fitness myths separating fact from fiction

Get Out of Your Weight Loss/Muscle Growth Plateau With These 6 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 6 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

If you have been working out by yourself and start to stall, enlist the help of a trainer.

A trainer 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, 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.

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!

muscle growth plateau

Drop the Scale: 6 Ways to Measure Your Progress Without the Scale

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

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

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

8 Ways You’re Sabotaging Your Fitness Progress

Fitness Progress

There are so many common mistakes that gym goers make that hinder their fitness progress. It can occur in the gym or involve external factors such as eating and sleeping.

If you are not seeing the results that you want, then take heed of these common mistakes that prevent your fitness progress from really taking off, and make the necessary changes to solve them.

Are You Making One of These 8 Mistakes That Are Hindering Your Fitness Progress?

1. You’re Not Eating Properly

This is probably the biggest mistake oversight that gym goers make.

You may be not eating the correct foods, eating too much or in some cases, not enough.

  • Not eating the correct foods

Do you workout hard at every gym session and then go home to reward yourself with junk food? What you eat makes a significant difference to your fitness progress.

Most people make the mistake that because they are training that it means they can consume lots of junk and sugary foods as a reward.

In fact, it can be so detrimental to your progress and can be one of the main reasons why you are not hitting your fitness goals.

While you shouldn’t become too overly obsessed with what you eat, try to eat healthily most of the time, and don’t forget to give yourself the occasional treat as well.

  • Eating too much

On the other hand, you may be eating healthy foods most of the time but be overdoing it. Even though the foods that you are consuming are considered healthy, it can still hinder your progress if you eat too much. This is especially important to keep in mind if you are trying to lose weight.

Try to cut down on portion sizes and see the difference that it makes. Just be careful of the next point, which is:

  • Not eating enough

Not eating enough isn’t just about what you consume but the quantity. Some people tend to overeat while others may not be eating enough.

If you are starving your body of the essential nutrients that it needs, it may cause it to hold onto that stubborn fat you are trying to lose, or minimize your ability to build size.

You need food to fuel your body.

Depending on your fitness goal – whether it is to lose fat, maintain your weight or build muscle and size – your dietary needs will differ. Make sure you are eating accordingly and you will be able to see what a difference it will make to your fitness progress.

2. You’re Overtraining

Training consistently is important but so are rest days. If you are constantly training and not giving your body sufficient time to rest, you can be potentially minimizing your performance.

Your body needs to have time out so that it can recover properly and be ready for the next workout. Make sure you incorporate rest days into your workout routine so that you are not overtraining.

3. You’re Not Sleeping at Night

One important aspect of overtraining and resting properly is not having enough sleep at night. If you are finding it difficult to get enough hours of shut-eye at night, you will find that this can affect your performance, hence slowing down your progress.

It can be difficult to get enough sleep, especially in this on-the-go lifestyle. Try to set a sleeping schedule where you go to sleep and wake up at the same time.

Doing this consistently will help it become a habit and your natural body clock will become accustomed to it.

4. Your Workouts Aren’t Consistent

On the other hand, some people may not be working out enough to see the results they expect. Skipping the gym for a couple of weeks before smashing out an intense two-hour gym session one day will not compensate for the missed time.

You need to make sure that you are heading to the gym on a regular basis. And what “regular basis” means does depend on your routine and preferences.

You may prefer one-hour sessions five times a week focusing on specific body parts. Alternatively, you may choose to only do 2-3 full body workouts a week.

As long as you are going consistently, you will see results.

5. You’re Not Doing the Right Exercises

There are so many exercises that you use in your workout but depending on your fitness goals, you have to find the best workouts for you.

It can be daunting knowing which ones are best, so investing in a fitness trainer or app that helps to simplify this process is a great way to help you in this area.

6. You Train Without a Plan

One way to help make sure that you are doing the right exercises is by using a training plan. Heading into the gym with no plan except to use whatever machines happen to take your fancy will not get you results and your sessions will not be effective.

Taking the time to plan means you can maximize not only each individual session but all your sessions as a whole.

A way to assist with this is to keep track of training logs using a gym workout tracker. This will help you determine what workouts are getting you the results and which ones are not. Then you can really curate a training plan that gets you to your fitness goals faster.

7. You’re Not Using the Right Technique

Not only will this mean that you are not getting the most out of your exercises but it can also be very dangerous.

Before even picking up any equipment, make sure that you know how to use it with the correct technique.

This will help to minimize time wasted on inefficient exercises so that you can get the results you want. More importantly as well, it will decrease the risk of injury.

8. You’re Not Giving It Enough Time

Sorry for the bad news but results take time. You need to regularly work out efficiently to see progress and unfortunately, this will not happen overnight.

Putting in the effort to go to the gym for one week straight and expecting to see drastic changes will only set you up to be disappointed and lose motivation.

Remain consistent, be patient and trust that what you are doing will get you the results that you want.

How to Speed Up Your Fitness Progress

There can be many potential ways that you are sabotaging your progress, hindering your ability to hit your fitness goals and this post covers the most common ones. If any of them resonated with you, try to incorporate some solutions accordingly into your workout and see if it helps your fitness progress.

To help keep you from self-sabotaging your own fitness progress, invest in a gym workout tracker like Jefit. This way, you can keep track of training logs and make every workout an efficient one. It also comes with an extensive exercise library so you can choose the best workouts for you.

Have you made any of these fitness mistakes and if so, how did you solve them? Let us know in the comments below, we would love to know!

Fitness Progress