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Workout tracker v9.9 tips & guide

Please note: although this post was written for JEFIT workout tracker iOS version, it applies to Android version as well. We have already implemented the similar design for our Android version a while back.

We recently released a major iOS update focused on improving the user experience, especially toward the workout data tracking component. Some of you might find it a bit different than the previous version. We hope this guide will help you better understand the benefits of this new design and how things work differently now.

1. Cleaner & Simpler workout tracker without losing any functionality.

workout tracker demo
workout tracker demo

It might look like the last workout logs section is missing, but it is still there. The placeholders (text in gray) of text fields are your Logs from the Previous training session. If this was your very first session for the exercise, we will use a default value for the weight, and planned (target) value for your REP). As soon as you enter the weight/rep and recorded for your very first set, we will load them to your second set.

 

2. Easier to modify logs / correct data entry mistakes.

Compare to the previous version,  you no longer need to go to a separate screen (log history) for making data entry changes.

 

3. Easier to adjust set count permanently (or temporarily).

In this version, you no longer need to go back out to the planned exercise list page to adjust the set count.

 

4. Easier to navigate between exercises

Navigating between exercises can now be as easy as a single swipe or single click on the exercise name. You can use this feature to make changes during rest time much easier.

 

5. Better experience on continuing unfinished sets.

When you back out to the planned exercise list screen and back into the workout tracker screen, we will auto fill the data for your finished sets. If you need to start from set 1, you can simply edit the preloaded data.

 

6. Much Better experience on Super-set exercises.

Super-set data editing has been a long time issue in our previous version, it used to be a nightmare when you try to edit super-set logs, especially when you back out to the planned exercise list page while only partial of a super-set exercises were recorded, it was very difficult to continue the unfinished super-set, you almost had to start from the beginning of a super-set. There won’t be such problem anymore in current version, you can now easily go back out and back in, and continuou any part of a unfinished superset.

 

7. More smooth experience on rest timer screen transition.

Our rest-timer won’t stand in your way while you taking break anymore. You can easily minimize the rest timer without cancelling it. This is helpful when you try to adjust the data while taking break, such as correcting data entry mistakes, adjusting set counts, etc.

 

If you found any bugs or have any suggestions on how we can improve our workout tracker, feel free to send it our support email at support@jefit.com

 

JEFIT team

 

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

Workout Summary, how to edit?

What is Workout Summary?

Workout summary is the summation of all logged exercises from Session Length to Weight Lifted. It serves as the backbone of a progress chart and if one does not have this, it’ll be difficult to track progress of a newly ended routine.

Newsfeed not Displaying Workout Summary

Often times, when a user skipped an exercise or ends the exercise accidentally, the Workout Summary is often disregarded. Then logs won’t appear on the newsfeed thus friends won’t be able to see them.

We often hear members complaining that the progress is not showing on the newsfeed or due to poor synchronization, they missed it. When in fact they missed sharing their workout summary session to the newsfeed. Perhaps, they are too excited to end their session and miss this? Or that, they didn’t know this feature exist.

At the beginning of performing the workout routine, the app will prompt  to start the workout. Then the End Session button will also remind them that they have the option to prematurely end the workout session. After doing so, know that after each and every workout, summary details will appear by ending it appropriately. The workout summary details can be shared either to the Community or Facebook.

Workout Summary Session Workout Summary Session

How to Correct my Workout Session?

Logs showing on my workout session are incorrect therefore how can I edit my workout summary? We know that workout sessions are flexible thus we have this feature on how to easily edit your logs.

  • Visit the JEFIT website.
  • On the left hand side, find My Logs.
  • You will be taken to the Calendar View and you’ll see the calendar dates which stores all your logs and data.
  • Choose the date that you want to edit, and select edit right at top most of the Session Summary.

Edit  Edit

After completing the edit, you can Save your work and then Synchronize all the changes made to the app. Clicking the Force Synchronization from the web or SYNC button on the app helps.

Force Synchronization

Force Synchronization pushes your data to your devices matching it to whatever changes you created on the web to your app.

However, this feature is rather missed sometimes and that we often get asked a couple times..

“I created some changes to my workout logs or try to setup routines on the web however I can’t find it in the app, what happened? Did I lose the data? Did I waste my time setting these up and just lose them afterwards?” 

No need to panic. The thing is, any changes you create on the website, you got to push them to your devices (Android or IOS). So. the first thing you got to do is Force Synchronize the data.

You may go to Settings.

  • Look for the Profile/App tab.
  • Then  click on the Force Synchronization button.

  • A dialog box will appear informing you that Force Sync was successful.

Force Synchronization

However, nothing will happen if you do not Sync everything on the app. After Force Synchronization, make sure to push the SYNC button on the app, as well.

Android platform:

  • Log-in to your account using the JEFIT android app.
  • Go to the “Settings” menu by clicking the menu icon on the upper left of the screen.
  • Locate the sync button which is right below your username and click it to start synchronizing your logs.

IOS platform:

  • Log-in to your account using the JEFIT iOS app.
  • Find the “Me” button located at the lower bottom right of the screen.
  • On the upper right hand of the page, look for the cloud-like icon and click it. It should automatically synchronize your logs to the web server.

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

Reorder Exercises – Android and IOS

You visit the gym and you’re ready for the next exercise.

But.. the exercise equipment is unavailable. You cringe! What to do..? You don’t want to lose time waiting for when it becomes available. What if, never?

Luckily for you, the JEFIT app gives you the ability to reorder your exercises so that it’ll be easy for you to change your exercises according to its equipment availability when you’re in the gym. Waiting time for the equipment availability, no more!

Below, we have listed ways for you to reorder your exercises in a routine for Android and IOS.

Simply follow the steps and you can never go wrong.

IOS platform:

  • Select Workout and choose My Plans where you can see a list of your default and customized routines.

Reorder Exercises

  • Once  you have the list of exercises for the Workout day, look for the Reorder Icon located right on top of your exercise and make sure to long press this icon giving you the capability to drag your exercises. It will reorder exercises according to your needs and gym equipment availability. Reorder exercises will also give you freedom to choose what exercises are next on your exercise list.

 

Android Platform:

  • Swipe your side menu and look for Workout Plans. It should give you a list of all your default and customized workout routines.

  • Open your exercise day and you’ll see a list of your exercises. Make sure to long press that little man icon and it should allow you to drag the exercises.

Reorder Exercises

How to Setup Supersets in JEFIT

Supersets, What and How?

Supersets is a combination of two or more exercises with either similar motions, same muscles groups or just connecting exercises.

One can easily master how to Setup Supersets. In this article, we will show you two different methods for Android and IOS and how you can set your exercises to link one another.

However, for more tips and techniques, you can also visit our knowledge base for self-help tutorials.

IOS platform:

  • Open the app and log-in and locate the “Workout” button at the bottom of the screen to begin your current workout routine.

IOS Supersets

  • From there, you’ll be able to select the routines from the list that you want to perform

Superset

  • Select the routine and exercise day. Once you have the exercise page, click the “superset” button. Then you will be able to link various exercises together into a supersets, tri-sets or quad sets.
  • Select the exercises you wish to link or superset. You are able to link as many exercises as you would like together to create the superset of your choice.

  

 

Android Platform:

  • Click on the “Workout” tab on the top navigation of the page. Select the exercise day you are looking to perform or set up supersets on.

  • After selecting the exercise day you will be taken to a list of all of the exercises within your planned exercise list.
  • Click on the three dots icon to the right of the exercise that you are looking to superset together.
  • Once done you will be able to link various exercises together into a superset, tri-set or quad set. You are able to link as many exercises as you would like together to create the superset of your choice.

 

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
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