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Author: Emily Trinh

5 Squat Variations to Add To Your Training (Beginner to Advanced)

squat variations

Squats should be a staple in every gym goer’s training plan. They are a great lower body exercise that can also work your core and other parts of your body if performed correctly. There are many squat variations that you can try, that each has their own benefits. Whether you are a beginner squatter or seasoned veteran, here are some of the squat variations to add to your routine.

5 Beginner to Advanced Squat Variations

1. Prisoner Squat

The prisoner squat is one of the simplest squat variations because it just uses your bodyweight. It is a great staple exercise for anyone to add to their regime, especially for beginners starting out. It is a lower body workout that not only strengthens your legs and glutes but can also work your core and shoulders.

Prisoner squats can also be done anywhere as you are only using your bodyweight! So you can fit them in during an ad break, or even at work.

To prisoner squat, make sure that your feet are planted firmly on the ground, hip-width apart. Your weight should be distributed evenly between them. Engage your core as you pull your shoulder blades slightly together.

Bend at the knees and lower yourself to the ground as if you are sitting on a chair. Remember to keep your torso upright. Keep lowering yourself until you are parallel to the ground, and if you can, go beyond that parallel line. Make sure that your knees do not drop inward as you do so; keep your knees rotated out.

Stand up again by straightening your legs. And repeat.

To make the standard prisoner squat more challenging, try holding the lower squat position and pulsing. Now you can really feel that burn!

2. Goblet Squat

Another great squat variation is the goblet squat. This is similar to the prisoner squat but with added weight. You can use a dumbbell or kettlebell.

Hold the dumbbell or kettlebell up close to your chest as you squat. If you are starting out, start with a lighter weight, just to get used to the movement. Then keep increasing your weight as you progress.

This squat will not only work that lower body but it can really work that core strength. It can also help prepare you for the front squat, which we will talk about soon!

3. High Bar Back Squat

This is the classic squat that people tend to gravitate towards. It is a comfortable place for people to hold the bar.This squat variation uses a barbell that is placed across your back on the trapezius muscles on top of the shoulders.

During the high bar back squat, make sure that the bar remains aligned with your midfoot. Your torso needs to remain as upright as possible to keep the weight from shifting forward.

The high bar back squat is a squat variation that places emphasis on the quadriceps (front thigh muscles) and glutes. There is less reliance on the hamstrings. However, compared to other squat variations, such as the low bar squat, you won’t be able to squat as heavy.

If you want to make it harder, then try pausing for a couple of seconds at the bottom of the squat before coming up. The high bar squat is also great to help those who do weightlifting (the snatch and clean & jerk).

4. Low Bar Back Squat

Another squat variation is the low bar back squat. This squat places the barbell on lower on the upper back than the high bar back squat position—on the posterior deltoid. It is only a slight shift in position of the bar but it does result in different body parts being used in the movement.

In this position, your torso should lean forward even more. This offloads some of the weight on your back and to help keep you balanced. It also means that you will be able to squat heavier than the high bar squat. You have less range of motion because your torso will be more horizontal.

Your feet should be wider than that of a high bar squat, as well as your hands. To help lean your chest forward, your hips will also be pushed back.

This version of the squat works the hamstrings and glutes. It also places more emphasis on the posterior chain. If you have knee problems, then the low bar is a good option as there is less stress on the knees.

5. Front Squat

The front squat works the front of your body, emphasising the quads and core. It uses the barbell but instead of placing it on your back, it is placed in front of you, resting on your front deltoids and collarbone. Your arms can be in two different positions:

Classic Grip: Place your right-hand fingertips under the bar on your right side, and do the same for the left. The number of fingertips you use to hold the bar depends on your preference. Keep your elbows up so your upper arms are parallel to the ground. This position can be difficult for those with limited wrist mobility.
Cross Grip: Your right hand can hold the bar on your left shoulder and vice versa. Your arms will be in a cross position, touching opposite hands to shoulders. If you have limited wrist mobility, you may prefer this grip.

As you squat, try to keep your elbows in and up and your knees out.

The squat is a really great move to include in your training. With these squat variations ranging from beginner to advanced, you can pick and choose which ones suit your fitness goal and level so you are not missing out on these great benefits.

Track your squats with Jefit

Jefit is a workout log app that has an extensive library. With the ability to mix and match your training, including different kinds of squats, you can really maximize your gym workouts and make the most of them. These are just 5 of the many kinds of squats you can do—check out Jefit’s squat library here to find more!

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

squat variations

How Many Times a Week Should You Workout?

How Many Times a Week Should You Workout

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

Basic guidelines

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

What to do on recovery days?

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

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

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

Exercise with Jefit

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

How Many Times a Week Should You Workout

7 Simple Healthy Habits to Kick-Start Your Health Journey

simple healthy habits

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

Ease into your health journey with these 7 simple healthy habits

1. Include incidental exercise

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

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

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

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

2. Stretch/exercise while watching TV

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

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

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

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

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

3. Track your workouts

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

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

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

4. Plan your exercise times

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

That is exactly how you should see your workout times.

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

5. Choose water over other drinks

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

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

6. Fill half your plate with vegetables

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

7. Find a support group

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

Jefit can help you stick to your simple healthy habits

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

simple healthy habits

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

how to get back on track after overeating

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

9 Strategies on how to get back on track after overeating

1. Get Moving

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

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

2. Stay Active

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

3. Hydrate

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

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

4. Get enough sleep

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

5. Control your portion sizes

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

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

6. Focus on whole foods

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

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

7. Avoid the scale

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

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

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

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

8. Remember it’s about a healthy lifestyle

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

Remember that.

9. Forgive yourself

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

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

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

Become part of a supportive community with Jefit

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

how to get back on track after overeating

How to Set Smart Fitness Goals for the New Year You Can Actually Stick To

how to set smart fitness goals for the new year

It’s that time of the year again – New Year’s is coming up which means New Year’s resolutions. However, according to U.S. news, 80% of people give up on their resolutions by the second week of February. So to help you avoid being one of them, here are some tips on how to set smart fitness goals for the New Year.

4 Tips on How to Set Smart Fitness Goals for the New Year

1. Don’t focus on too many goals

Many people choose to use the New Year as a way to completely overhaul their lifestyle. They want to lose weight, bulk up, cut out sugar, workout 5 times a week and the list goes on. And this is just fitness goals! This is why it is so easy for people to fall off the wagon; there are just too many goals to keep track of with so many changes to make. By scattering your focus among many, you can’t channel your full effort into them.

So one of the tips on how to set smart fitness goals for the New Year is to focus only on a couple of fitness goals. This way, you can really put 100% into them and be able to maintain them for longer.

It is better to make progress with fewer goals than none at all with many.

2. Focus on the S.M.A.R.T principle

Another way on how to set smart fitness goals for the New Year is to follow the S.M.A.R.T guidelines. Your goal should be:

S for Specific – Make sure that you clearly define your fitness goal. Vague goals do not give you enough direction; you need to know exactly what you want in the end and make it clear on when you can say, you did it.

For example, don’t say I want to lose weight or I want to gain muscle but I will lose 5lbs or I will gain 2 kgs of muscle mass by doing x, y, and z.

M for Measurable – Your fitness goal needs to be something that you can actively track. Break down your big goal into smaller, measurable goals.

E.g. I will lose 1lb by week 4. I will lose another 2 lbs by week 8.

A for Attainable – Do you have the time, money, resources to achieve this goal? If you set a goal that is not attainable, you risk demoralizing yourself.

E.g. Do you have the time to work out? Can you afford a gym membership or personal training? Do you have the time to set up a home gym? Adjust your goals accordingly so that you will be able to attain it in the end.

R for Realistic and Relevant – Don’t set yourself up for failure. While your goal should challenge you, it should also be realistic and achievable. It should also be relevant to you. Is your goal aligned with your life and direction you want it to take? If you are not interested in weight loss but would rather build muscle, then set that as your goal. Otherwise, you won’t have the motivation or discipline to see it through.

T for Time – When do you want to achieve it by? Give yourself enough time to realistically achieve it but not too much time because then there won’t be a sense of urgency.

E.g. I will lose 5lbs in 6 months.

3. Write down your goals

Another tip on how to set smart fitness goals for the New Year is to write it down. Something about having your goal written down on paper in tangible form makes it more permanent and real. Place these papers somewhere you will see every day such as above your desk at work or home, or on your bedroom door so you can be reminded every day and use each day as an opportunity to make progress.

Also, pay attention to the words you use. Use words like “will” to create a sense of determination and positivity.

E.g. I will lose 5lbs in 6 months instead of “I want to”.

4. Write an action plan

If you want to know how to set smart fitness goals for the New Year, then also write down an action plan, including your S.M.A.R.T guidelines, a timeline and the smaller measurable goals. This will not only give you a direction but a plan to follow. It will also be really motivating being able to track your progress and tick things off as you go.

Jefit is a gym workout app that helps all gym goers and athletes keep on track with their fitness goals. Not only does it you the ability to update and share your workout log with the supportive community, it has the largest exercise library that covers both weight training and cardio. If you have a smart fitness goal for the New Year, why not get Jefit to help you keep on track?

What are your fitness goals for 2018? Let us know in the comments below, we would love to know!

how to set smart fitness goals for the new year

HIIT or LISS: Which One Will Get Me Better Results?

HIIT or LISS

While we all know that getting in daily exercise is important to everyone, there is much debate about what kind of exercise is best for us, especially with cardio training. There are two popular forms of cardio HIIT (High Intensity Interval Training) and LISS (Low Intensity Steady State Cardio). Each has their own pros and cons, so if you are wondering whether to do HIIT or LISS, here is what you should know.

Is HIIT or LISS Better For Me?

LISS – Low Intensity Steady State Cardio

LISS or Low Intensity Steady State Cardio, is a form of aerobic (“with oxygen”) exercise. This means that improves your oxygen intake. LISS is typically performed for 30-60 minutes at a steady pace with limited changes in speed or intensity. It is referred to as low intensity as you usually only hit 45-65% of your estimated maximum heart rate.

Advantages

If you are comparing HIIT or LISS, LISS is advantageous in a number of areas.

Less demanding on the body

Because it is low intensity, it is less demanding on the body. It is also easier on the joints, tendons and ligaments.

Less injury risk

It also means that the risk of injury is also much lower than other alternative forms. You are moving at a steadier pace so you are not pushing yourself too hard, with can be hard on the body.

Better at initial fat burn

One of the best benefits of LISS is that it is better at fat burning than HIIT, initially. You use the fat stored in your body as the primary source of energy as opposed to glycogen. This is why when people start doing LISS, they see great results.

Disadvantages

However, there are some downfalls that might mean turning to other forms of cardio for the results that you want.

Longer sessions

While the sessions themselves are not as taxing as HIIT, this means that your workouts will be much longer; you are not using as much energy as fast. If you are busy or don’t have much time, LISS may not be the best option for you.

Less motivated to workout

Following on from that, because the sessions are longer, you may be less motivated to actually get started in the first place.

Only burns calories during the workout

Another downfall of LISS is that you only burn calories while you are doing the workout. Unfortunately, once your session is done, you will not continue to burn calories afterwards.

The body adapts quickly to LISS

While I mentioned that LISS is great for fat burning initially, the keyword here was initially. This is because your body will quickly adapt to your LISS workouts, meaning that the once-great results you may have seen at the start will not last long.

HIIT – High Intensity Interval Training

On the other hand of the spectrum is HIIT aka High Intensity Interval Training. HIIT has become a buzzword in the fitness industry, gaining momentum in popularity.

HIIT consists of shorter more intense sessions of 10-60 seconds of work. This is alternated with rest or light activity time (this is where the interval part of the name comes in). HIIT brings your heart rate up to 70-90% of your maximum heart rate.

Unlike LISS, HIIT is anaerobic (“without oxygen”) exercise because your body uses more oxygen than it can be supplied. This why with HIIT, you will run out of breath more quickly and your muscles will burn (caused by the buildup of lactic acid in the muscles). The rest periods in HIIT are important because it allows your body to clear the lactic acid and rebuild oxygen levels.

Advantages

Here are some advantages of high intensity interval training that may help you decide between HIIT or LISS.

Shorter sessions

If you are deciding between HIIT or LISS, the time factor may be a big key to consider. HIIT sessions are much shorter and more time efficient than LISS sessions. This is because the intensity levels are higher so you will become fatigued quite quickly.

Excess Post-Exercise Oxygen Consumption (EPOC)

Unlike with LISS, HIIT workouts help keep your body burning calories long after your session is done because of EPOC. EPOC, or Excess Post-Exercise Oxygen Consumption, refers to the amount of oxygen required to return the body to its normal metabolic level (called homeostasis).

The body has to work hard to rebuild the oxygen levels up that it lost during the session, which is why you continue to burn calories and fat post-workout, even for up to 24 hours.

Better for long-term fat loss

While people see great results with LISS at the start, HIIT is better for long-term fat loss results.

Helps with muscle retention

One reason why people tend to avoid cardio is that they do not want to lose muscle. HIIT helps with retaining muscle because it includes weight training and movements that activate the muscles the same way that strength training does.

Disadvantages

More demanding on the body

Due to the high intensity nature of HIIT, you do place a lot more stress on the body. This also means that there is an increased risk of injury.

Longer recovery time

It does take longer to recover from a HIIT workout so due to the physical demands, it can be challenging to complete HIIT workout every single day so you will have to find alternate workouts in between to give your body a break.

Can be intimidating for beginners

It can be intimidating for new people to give it a go at first. It does look intense because it is intense but also very rewarding!

So Should I Choose HIIT or LISS?

The final answer does depend on your preference and lifestyle. If you find yourself skipping workouts because you’re dreading the hour-long jog, then try giving HIIT a go. If you hate the intensity of HIIT, then turn to LISS. A good idea, however, would be to do both on alternate days and rotate between the two so that you can reap the benefits of each.

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

HIIT or LISS

Don’t Miss Out on These Great Benefits of Leg Day

benefits of leg day

If there is one day that most people dread at the gym, it is leg day. Often, people tend to skip training their legs in favor of other parts such as the arms or chest. However, there are many benefits of leg day which means that you should absolutely not skip your leg training. To get you motivated to train legs, here are the reasons why leg training day is so important.

What Are the Benefits of Leg Day?

Work Out Your Entire Body

While the arms, chest and shoulders seem to reign supreme in the gym in terms of aesthetics and perceived strength, skipping leg day means that you can create a muscle imbalance in your body. Your upper body will be more toned and stronger than your lower body, which is not what you want.

You want an overall, proportionate figure that is in symmetry. Not only is that better for your body on the inside, it also makes for better aesthetics.

So don’t skimp out on the legs and make sure you evenly workout your entire body.

Reduce Injury Risk

The benefits of leg day also extend beyond appearance. It assists in reducing injury risk. This is because you are training and strengthening your lower body, which can help you across all other sports and activities, even just walking and running.

By incorporating functional leg strengthening exercises, you will be able to work on your hamstrings, quadriceps, and even hip flexors. These are all muscles that you use in your everyday life, so by working on them, you increase stability and endurance.

Leg training is especially important if you play other sports in minimizing injury. Runners, for example, can prevent runner’s knee by incorporating lower body strength training into their routine. So ensuring that you remain in optimal health is always a good reason to do something, like training your legs.

Burn More Calories

Your lower body holds the largest muscle in the body, which is your gluteus maximus. By training this area more, your body will work harder, meaning that you will be burning more calories.

Your metabolism will also increase. This is because the body will require more calories to repair the muscles in this area than it would for the smaller muscle groups.

Improve Your Lifts

Legs are such an important part of your body, especially in terms of lifting and sports. The benefits of leg day mean that you will be able to actually improve other areas of your workout, even if it doesn’t seem like it.

For example, the bench press uses your legs as well. Your legs play a vital role in the bench in providing support and stability, so by working on your lower body, you will be improving your other important lifts.

Help with Other Sports

Not only is training your legs beneficial for gym movements but it is also advantageous for other sports. You get your source of power from your legs and training them means you can increase explosive leg power and balance.

Just think about how much work your legs do when it comes to running and cycling. If you think about it – you really do use your legs a lot and by working on this area, you can really improve your athleticism, speed and endurance.

Work Other Parts of the Body Simultaneously

When we talk about the benefits of leg day, one thing to remember is that it is not just your legs that are going to benefit. In fact, when you work out your legs, you also train other parts of your body as secondary focuses.

Take the squat for example. When you squat, you should also be engaging your core, giving you a good ab workout. When you deadlift properly, you should be working your chest as well.

So if you are thinking about skipping leg day, just remember you will be missing out on more than just leg training.

What Leg Exercises Should You Do?

So now that you know what the benefits of leg day are, what exercises work best? Compound movements are those that engage more than one muscle group. By using two or more different joints, you really get a good workout that forces muscles to work together.

For leg day, focus on compound movements like the squat, deadlift and leg press. Lunges are also a great move that works the hamstrings, glutes and quads.

It is also a good idea to go heavier (but remember to do fewer reps) to really encourage muscle growth throughout the body.

Jefit is a gym workout app that helps all gym goers and athletes keep on track with their fitness goals. Not only does it you the ability to update and share your workout log with the supportive community, it has the largest exercise library. It comes free workout routines to help mix up your training, with many lower body exercises so you can reap the benefits of leg day.

Do you agree with these benefits of leg day? What are some of your favorite leg exercises? Leave us a comment below, we would love to know!

benefits of leg day

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