With March being National Nutrition Month we thought we would discuss the side effects of a low carbohydrate diet. We have reported on the topic of protein often on this Jefit blog. With that said, we thought we would switch gears a bit. We will look at what happens to your body while eating a […]
Low-Carb Diets: Benefits, Risks, and Essential Considerations Read More »
If you are strength training regularly and want to see more noticeable results in terms of becoming leaner, optimizing your nutrition is key. Proper dietary choices can help shed excess fat while maintaining or even building muscle. Below, we’ll cover the essential aspects of nutrition for getting lean, including (1) caloric intake, (2) macronutrient balance,
Improve Your Nutrition to Get Leaner: A Strength Trainer’s Guide Read More »
Introduction What is the best strategy when it comes to taking rest periods between strength training sets? When it comes to strength training, what you do between sets can make a significant difference in your overall performance and muscle recovery. Standard rest periods typically range from 60, 90, or 120 seconds, depending on training intensity
Best Options to Maximize Your Rest Periods Read More »
Introduction When preparing for a strength training workout, an effective warm-up is crucial to optimize performance and prevent injury. Similarly, a well-structured cool-down can aid recovery and reduce muscle soreness. The rowing machine is one of the best tools for both pre- and post-strength training sessions. It provides a full-body, low-impact workout that improves cardiovascular
Why a Rowing Machine is a Great Warm-Up for Strength Training Read More »
Introduction Strength training is often associated with building muscle mass and improving physical performance, but its benefits extend far beyond aesthetics. Research increasingly shows that resistance training plays a crucial role in bolstering the immune system, particularly as we age. Maintaining a strong immune system is essential to reducing the risk of infections, chronic illnesses,
Strength Training for a Stronger Immune System as You Age Read More »
Just about everyone has felt like their life has been turned upside down over the last six months resulting from the pandemic.
How to Return Safely to the Gym Following Time Off Read More »
Introduction When it comes to optimizing strength training, most people focus on workout intensity, progressive overload, and/or proper nutrition. However, one often overlooked yet essential component of muscle recovery and growth is sleep. Sleep is when muscle repair, hormonal balance, and overall recovery occur, making it a critical factor in strength training success. This article
Training & Sleep: How Much and Pre-Sleep Protein Benefits Read More »
Your forearms are more than just supporting muscles for grip strength—they play a crucial role in athletic performance and functional strength. Let’s take a look at some surprising facts about these often-overlooked muscles. Facts About Your Forearm Muscles You Didn’t Know The 3 Best Forearm Exercises (Backed by EMG Studies) Barbell Reverse Bicep Curl Weighted
Surprising Facts & Best Exercises for Your Forearm Muscles Read More »
Introduction Pulling exercises play a crucial role in strength training, targeting multiple muscle groups and promoting overall athletic performance. Electromyography (EMG) studies have identified the most effective pulling exercises based on muscle activation. Below, we break down three of the best pulling exercises that (1) engage the entire body, (2) maximize muscle recruitment and (3/4)
3 Full-Body Pulling Exercises for Maximum Muscle Activation Read More »
Introduction When it comes to building strength and muscle, compound exercises should be a top priority. These movements engage multiple muscle groups, improve coordination, and help develop functional strength that translates into real-world activities. There is a group of compound exercises that are best known and even have their own name, the Big Five: We
3 Compound Exercises for Strength and Muscle Growth Read More »
Introduction Mobility is a critical yet often overlooked aspect of fitness and overall health. Whether you’re an athlete, a weekend warrior, or someone looking to maintain functional movement, incorporating mobility drills into your routine can help improve flexibility, reduce injury risk, and enhance performance. This article covers three essential thoracic mobility exercises—supine thoracic mobility (using
Unlock Your Full Potential: Importance of Daily Mobility Read More »
Sometimes you can’t get to the gym. It might be because of bad weather, bad traffic, or maybe you just aren’t feeling the travel there and back. Instead of skipping your workout for the day, here are some bodyweight exercises that you can easily do in the lounge or bedroom. This way, you can fit
5 Bodyweight Exercises When You Can’t Get to the Gym Read More »
