Allow Your Body to Recover Like a Professional Athlete

Look no further than NBA or WNBA games and you’ll see athletes using various tools on the sidelines trying to help their bodies recover. Following NFL games, football players are known for taking ice baths, getting massages, hitting the pool and rolling out to aid recovery. Of course, all the critical recovery work begins in the locker room following a game.

Professional teams invest a ton of money on strength & conditioning coaches, nutritionist, massage therapist, yoga gurus, you name it. I have known more than one person who works with professional athletes doing massage. All to help improve performance, yes, but also to help athletes recover from the cumulative stress of practices and games.

Allow your body to recover like a professional athlete. You may not be able to have a cryotherapy chamber in your home like Lebron James does. But you can use the following recovery products regularly, just like he and other athletes do.

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Rolling Tools: Foam Roller, Tennis/Lacrosse Balls, T-Pin Vector

There is a great deal of research showing positive outcomes when someone uses a foam roller as a recovery tool. These types of products work on releasing tight, restrictive fascia and muscle. Fascia, along with tendons and ligaments, are what make up the bodies connective tissue. Muscles that are tight are not only an accident waiting to happen, they also impede performance. A tight athlete does not see the field as much as the bench, because they’re usually dealing with injuries.

All of these recovery “tools” mentioned are not very expensive and do a great job helping the body recover. In the long run, you end up getting a lot of bang for your buck with each of these products.

Foam Roller

Foam rollers have been gaining popularity since hitting the mainstream years back thanks to physical therapists. Make a habit of committing time rolling out all your major muscle groups every time you workout. Start by rolling your calf muscles before moving up to the hamstrings, glutes and back. Then flip over and roll the lower leg, quadriceps and chest. Spend about 2-3 minutes rolling out each of these muscle groups at a rate one inch per second. When you come across a tight area, stop rolling and just stay on it, allowing the pressure from your bodyweight and foam roller to knead into the fascia.

Use Tennis, Lacrosse, Golf Balls to Recover

You probably already have a few of these items lying around the house. Grab one of these balls and just sit on it. Try rolling out your tight glutes, eventually transitioning to your side targeting your glute medius. Magic! Right? Next, place two tennis balls in a sock and make sure both balls are tight together. This becomes an instant deep tissue massage product. It works great when you lie on the balls – known as a “peanut” – and rollout your cervical, thoracic and lumbar areas. Let the balls push into or knead your paraspinal muscles (also known as your erector spinae). Rollout about an inch/second, traveling from your cervical down to your lumbar spine area. As you hit a tight area (“trigger point”), stop, breath and relax into it, and hang out there for a few minutes before proceeding. You may need to commit more time initially using these tools in order to bring back your body to its original “healthy” state.

T-Pin Vector

This is a favorite product for a lot of people. The T-Pin Vector might not be very big (pictured above on the right) but it is ideal for getting into small, tight areas on your body. This product also works amazingly well when targeting the neck and feet, say bye-bye to plantar fasciitis.

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Recovery Tools: Massage Guns, Heating Pads, Compression Sleeves

Massage Guns

Massage guns are one of the hottest recovery tools on the market today. I have personally tried a few, like Theragun and Hyperice (pictured above left). To get the most benefit, use them as part of your dynamic warm-up prior to a workout as well as post workout to help promote recover. Hyperice also has a great app associated with their products that include informational tutorials from industry experts like Kelly Starret, DPT.

Heating Pads & Wraps

Heating pads can used to promote blood flow to help release tight, stiff areas of the body. Some companies like, Hyperice, have even combined heat with vibration technology found in their line of Venom products (above right photo).

Compression Sleeves

You have seen runners, basketball players and others wear compression sleeves on either their arm and/or leg. A leg compression sleeve basically uses graduated pressure to aid in easing discomfort and pain. They are an effective treatment for restless leg syndrome, shin splints, leg cramps, plantar fasciitis, among other conditions.

Many different companies have now gotten into the game following the same premise but offering more high tech. Some products like Hyperice Normatec (pictured above middle) is bluetooth connected, offers seven different intensity levels, and you can customize the areas of the body part regarding time and pressure.

We have introduced just a few products that can help your body recover that are popular in the fitness industry today. There are many other traditional and high tech products that are also available depending on your budget. For those looking to keep it simple, though, you can stick to cryotherapy (ice bucket, ice packs or ice baths post workout). In addition, use a foam roller often as a preventative measure and don’t forget about a really beneficial, old school treatment. It is typically for your feet but also great for the entire body, an Epsom salt soak mixed in warm water. This product is inexpensive, works wonders after a long run, after a tough workout or when you’re on your feet all day.

Try the Award-Winning Jefit App

Try Jefit app, named best app for 2020 and 2021 by PC MagazineMen’s HealthThe Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. The app has ability to track data, offer audio cues, and features to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your sustainable fitness lifestyle.

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New JeFit App Feature: Group Exercise Contest

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JeFit is offering a Group Exercise Contest using their award-winning strength training & planning app. The format is basically the same as any previous individual contest. The group contest, though, can have 2-5 people in a group to compete against other groups. The contest will focus on using Jefit app iron points system.

Jefit Group Contest Requirements

**First, make sure you have the latest version of the Jefit app before joining the contest (iOS version 11.1 or newer and Android version 10.89 or newer).** Also, you can manually force an update to version 11.1 from the app store if it’s not available yet. 
  • The purpose of the group exercise contest is to help users form a good workout habit, connect with friends and family while working out, or help their family and friends resume workouts as many gyms re-open.
  • The group contest begins July 15, 2021.
  • The contest will run for 3 months
  • Results, including team score and ranking, will be updated on a daily basis.
  • Only admin user (the creator of the group) can join the contest.
  • If admin leaves the contest, the second user will become the admin.
  • Jefit will still have the individual contest, but each user only can join one of the contests.
  • The same rules apply using the iron points system.

Group Contest Features

  • The theme is basically the same as the current individual contest using iron points system.
  • All JeFit users can join either the group or individual contest.
  • Use total iron points earned during the contest to rank groups.
  • Contest group: Limit to only 5 members in each group, and will need at least 2 members to start the contest.
  • All members can send join group invites, and one user can receive multiple invites.
  • All users can switch between individual and group contests with iron points that they earned during the contest, but can only join one at the time.
  • Regular group: Users can join unlimited regular groups, and no member limit in each group.
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Contest Rewards

Group Exercise Contest Rewards: (for all members in the group)
Top 1-3: Will receive a 1-year of Jefit Elite
Top 4-10: Will receive 6 months of Elite

Award-Winning Jefit App

Try Jefit app, named best app for 2020 and 2021 by PC MagazineMen’s HealthThe Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. In addition, the app has ability to track data, offer audio cues, and has a feature to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your fitness lifestyle.

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Take Advantage of Jefit’s 11-Year Anniversary Sale

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The award-winning Jefit app is offering a 50 percent discount on the Elite version of their app to celebrate their 11-year anniversary. A full list of Elite features can be found below and here. You can take advantage of this fantastic offer which runs for 24-hours, beginning midnight on Wednesday (PST). When you upgrade from the free version to Elite you can expect the following added features:

  • Ads-Free
  • Pro Exercise Tips
  • Elite Badge
  • Exclusive Programs
  • Quick Swap Exercise Feature
  • Store Unlimited Workouts
  • Advanced Training Analytics
  • Tools for Improvement
  • Customized Training & Progress Reports
  • Printer Friendly Format for Routines & Workout Summaries
  • Access to Priority Support
  • Workout Summaries

Try the Jefit App

Try Jefit app, named best app for 2020 and 2021 by PC MagazineMen’s HealthThe Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. In addition, the app has ability to track data, offer audio cues, and has a feature to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your fitness lifestyle.

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Back to the Gym: Two New Jefit Strength Programs

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It has been over a year in the making, and all of a sudden there are many more happy people around. The reason is because gyms are open again! Now gym goers can get back to what they love doing, sweating in the gym. Jefit, an award winning strength training planning & tracking app, is trying to do their part. They have developed two new strength training programs to help everyone ease back into the swing of it at the gym, health club or home.

The two new programs the Jefit team recently created are the 3-Day Split Program and Dumbbell Full Body Workout. The first program is an off-shoot from a workout published by Jefit a few years back with a similar name. That particular program is the most viewed and downloaded strength training program in Jefit’s 11-year history.

Take a look at both of these free training programs and download one now. Give it a try to help get back in shape for your mid Summer push. Let us also know what you think of each program. For best results, stick to each strength program for 4-6 week following the prescribed number of training days.

Two of the Many New Jefit Strength Programs

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3-Day Split Program

This is a 3-day split routine. It is considered an intermediate level strength programs.

This program builds off the original 3-day Split Routine published by Jefit a few years ago. That routine, by the way, is the most viewed and downloaded program in Jefit’s 11-year history.

In this new, updated, 3-Day Split Program, you’ll work each major muscle group at least once throughout the week. The idea is to make sure your training volume is high to ensure you sufficiently overload each muscle group.

There is also an optional 4th workout session, in this program, that targets two body parts twice. Keep in mind it’s optional.

The routine is split by specific muscle groups on various days:

Chest & Triceps: Day 1

Back & Biceps: Day 2

Legs & Core: Day 3

Optional Workout: Day 4 (Repeat one from above each week)

You have the option of repeating one workout (listed above) twice during each week that you’re on the program. Jefit recommend following the strength programs for 4-6 weeks.

For example, in the first week, you can repeat chest and triceps again on day 4, in order to target these areas twice. The following week, add in back and biceps a second time. Finally in week 3: work legs and core twice.

Each week, you’ll complete a 10-minute bout of cardio post workout on day 3 (legs and core).

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DB Full Body Workout

This 3-day dumbbell strength plan is for a beginner or intermediate level gym-goer. Each of the three weekly sessions include nine exercises. The average workout time is about 50-minutes. Each day also includes multiple supersets to help you get through each workout session a bit faster.

Use Jefit to Plan & Track All Your Workouts

Try Jefit app, named best app for 2020 and 2021 by PC MagazineMen’s HealthThe Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. In addition, the app has ability to track data, offer audio cues, and has a feature to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your fitness lifestyle.

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3 Reasons Exercise Form is a Priority Over Lifting Heavy

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We see it at least once every time we’re working out at the gym. Someone is lifting heavy weights, which is a good thing, but exercise form and technique is lacking. Is good form more important than lifting heavy? Both are needed of course, and with the right mindset, both can be an integral part of a workout. Here are three reasons why it’s so important to use good form and technique each time you workout.

You’re Only a Rep Away from Getting Injured

Executing proper form during each repetition with every set of each exercise, is important mainly because of one word…injury. Mastering technique for each lift you perform, in the gym or at home, will help keep injuries at bay. If for no other reason, this one is a big one. The last thing you want is to pull a back muscle during a deadlift or strain a shoulder pushing weight overhead. Rounding your back while executing a deadlift or squat will do exactly that! Good form, proper body mechanics, and core stabilization during any lift, will improve the efficiency of the movement and help to prevent an injury.

Improper Form Recruits Other Muscle Groups into Play

An exercise like a barbell biceps curl is not meant to be a total body lift. When someone uses momentum, swinging the upper body, in order to “assist” in curling the weight, it takes away from working the biceps fully (100%). Another exercise that is often performed using improper form is the bench press. You can feel that low back arching off the bench as you read this. Any time someone uses improper form during a lift, especially during an isolation movement, that area will not get worked efficiently as it would with perfect form.

Good Exercise Form Helps You Reach Goals Faster

It takes someone typically much longer to reach their fitness goals when improper form is continually used. Not to mention, that person usually has to deal with a higher rate of injury. Using proper form places your muscle in perfect alignment, and from this vantage point, the muscle is able to generate the highest amount of force. This in turn, can potentially increase strength at a faster rate while reaching your fitness goals quicker, like hitting a new 1-RM.

It is your call but using good form when lifting heavy continues to beneficial in regard goals faster and avoiding injuries.

Use Jefit to Record and Track Your Strength Training Workouts

Try Jefit app, named best app for 2020 and 2021 by PC MagazineMen’s HealthThe Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. In addition, the app has ability to track data, offer audio cues, and has a feature to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your fitness lifestyle.

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Jefit Offering Discount on Elite for July 4th

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The award-winning Jefit app is offering a 25 percent discount on the Elite version of their app. A full list of Elite features can be found below and here. You can get an early jump on the July 4th sale, which runs for 24-hours, beginning midnight on Saturday (PST). When you upgrade from the free version to Elite you can expect the following added features:

  • Ads-Free
  • Pro Exercise Tips
  • Elite Badge
  • Exclusive Programs
  • Quick Swap Exercise Feature
  • Store Unlimited Workouts
  • Advanced Training Analytics
  • Tools for Improvement
  • Customized Training & Progress Reports
  • Printer Friendly Format for Routines & Workout Summaries
  • Access to Priority Support
  • Workout Summaries

Try the Jefit App

Try Jefit app, named best app for 2020 and 2021 by PC MagazineMen’s HealthThe Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. In addition, the app has ability to track data, offer audio cues, and has a feature to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your fitness lifestyle.

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Do You Need More Daily Protein In Your Diet?

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Many people, including some researchers, have differing opinions when it comes to the amount of daily protein your body actually needs. The numbers also vary depending on whether you’re a strength or an endurance athlete. Additional factors like age and the number of days you’re hitting the gym will also play a role in your intake.

Do you need the suggested RDA of 0.8 grams/kg/day or is it more in line with 1-2 gram/kg/day? The answer may depend partly on the volume of work you’re doing in daily workouts. Here is what some of the research has shown regarding daily protein intake.

Research Shows a Higher Need for Protein Intake

Back in the 1970’s and 1980’s, a few published studies suggested exercise might actually cause significant changes in protein metabolism. One such study done at the USDA HNRC on Aging at Tufts University in 1988. I was actually one of the ‘”young” research subject for this particular study. The study by Meredith and colleagues looked at the protein needs of six young (26.8 +/- 1.2 yr) and six middle-aged (52.0 +/- 1.9 year) endurance-trained men. All of the subjects consumed either 0.6, 0.9, or 1.2 grams/kg/day of high-quality protein over three separate 10-day periods. All subjects maintained their training and a constant body weight. The results of the study estimated that protein requirement was 0.94 +/- 0.05 grams/kg/day for the 12 men, with no effect of age. The data from this study showed greater daily protein needs than the current Recommended Dietary Allowance of 0.8 g/kg/day.

Additional Research on Daily Protein

Several studies based on data collected from individuals engaged in vigorous aerobic exercise, on a regular basis, demonstrated higher daily protein needs more in line with 1.1 to 1.4 grams/kg/day. This by the way is about 38%-75% above the current RDA range. Various research groups have reported the optimal intake should be more in line with a protein range of 1.5 to 1.8 grams/kg/day; about 88% to 125% above the RDA.

A research paper published by Roger Fielding and his colleague cited “current recommended intakes of daily protein for strength and endurance athletes are 1.6 to 1.7 g/kg and 1.2 to 1.4 g/kg per day, respectively. They went on to mention that most athletes get enough protein in their diet. Where most typically get things wrong is with “the timing and nutritional content of the post-exercise meal, (is) often overlooked.”

Protein Recommendations

Current recommended protein intake could actually limit muscle growth. Dietary protein needs according to Lemon and colleagues, for physically active individuals, has been debated for centuries. The RDA guidelines are not going to change any time soon. The evidence supports a higher daily protein intake for individuals involved in strenuous physical activity, such as strength training. More in line with 1.1 to 1.8 grams/kg/day, in order to effectively increase lean muscle tissue. If you are not involved in regular exercise, the RDA of 0.8 grams/kg/day will suffice.

References

1. Lemon, PWR (2000). Protein metabolism during exercise. Exercise and Sport Science, 19-27.

2. Evans WJ et al. (1983). Protein metabolism and endurance exercise Phys Sports Med 11:63-72.

3. Friedman JE et al. (1989). Effect of chronic endurance exercise on the retention of dietary protein. Int J Sports Med 10:118-123.

4. Tarnoplosky MA (1992) et al. Evaluation of protein requirements for trained strength athletes. J Applied Physiology 73:1986-1995.

5. Lemon PWR, Tarnoplosky MA et al. (1992). Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders. J Applied Physiology 73:767-775.

6. Fielding, R, et al. (2002). What are the dietary protein requirements of physically active individuals? New evidence on the effects of exercise on protein utilization during post-exercise recovery. Nutr Clin Care, 5(4):191-6.

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Fitness Industry Trends for 2021 According to ACSM

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As we transition into mid-year, Jefit wanted to take a look at the healthy and fitness industry trends. Each year the American College of Sports Medicine (ACSM) publishes their results on the top industry trends. The survey has occurred the last fifteen years and includes more than 4,000 industry professionals across various disciplines.

No surprise that after a long, pandemic year, with many stuck at home, online training earned the top spot. Other top trends include, online training, outdoor activities and virtual training making top 10 debuts. Previous years top choices, wearable tech and high-intensity interval training (top five since 2014) made the top 5. Bodyweight training, fitness programs for older adults (top 10 since 2007) also maintained popularity again for 2021.

  • Online Training: Developed for the at-home exercise experience, this trend uses digital streaming technology to deliver group, individual or instructional exercise programs online. Online training is available 24/7 and can be a live or prerecorded class.
  • Wearable Technology: Includes devices like fitness trackers, smart watches, heart rate monitors and GPS tracking devices that can count steps and track heart rate, body temperature, calories, sitting time and sleep time.
  • Body Weight Training: Uses minimal equipment, making it more affordable. Not limited to just push-ups and pull-ups, this trend allows people to get “back to the basics” with fitness.
  • Outdoor Activities: Include small group walks, group rides and organized hiking groups. Participants can meet in a local park, hiking area or on a bike trail for short events, daylong events or planned weeklong hiking excursion.
  • High-Intensity Interval Training (HIIT): Involves short bursts of activity followed by a short period of rest or recovery. Despite concerns expressed by some fitness professionals, these 30-minute or less sessions continue to be a popular form of exercise around the world.
  • Virtual Training: This fusion of group exercise with technology offers workouts designed for ease and convenience to suit schedules and needs and is typically played in gyms on the big screen.
  • Exercise is Medicine®: This global health initiative by ACSM encourages health care providers to include physical activity assessment and associated referrals to certified fitness professionals in the community as part of every patient visit.
  • Strength Training with Free Weights: Instructors focus on teaching proper form for exercises using barbells, kettlebells, dumbbells and/or medicine balls. Resistance progressively increases as correct form is accomplished.
  • Fitness Programs for Older Adults: As Baby Boomers age into retirement, many health and fitness professionals are taking the time to create age-appropriate fitness programs to keep older adults healthy and active.
  • Personal Training: One-on-one training continues to be a strong trend as the profession of personal training becomes more accessible online, in health clubs, in the home and in worksites that have fitness facilities. Personal training includes fitness testing and goal setting with the trainer working one-on-one with a client to prescribe workouts specific to individual needs.

Try Jefit app, named best app for 2020 and 2021 by PC MagazineMen’s HealthThe Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your fitness lifestyle.

Reference

ACSM’s Health & Fitness Journal. 2021 – Volume 25(1): 10-19, doi: 10.1249/FIT.0000000000000631

Visit ACSM.org for additional information

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Jefit Data Incident Public Announcement

Dear Jefit user,

We are releasing a public announcement about a cyber-incident that may have exposed some of your Jefit account information (No financial data involved). If your Jefit account was registered before September 20th, 2020, your account might be impacted by this incident. We are also sending direct emails to users whose account might be impacted by this incident. We take the protection and proper use of your information very seriously, and inform you now to explain what happened and the steps that you can take to protect your email address and Jefit account.

What happened?

Recently, we became aware of this data incident from a few user reports and immediately investigated. Soon after we discovered the data breach due to a security bug and took a series of actions to make sure our system is safe and to further protect your account.

Upon discovering this breach, we took immediate action to secure our servers and the impacted accounts. We also began an investigation to understand the scope of the incident. We were able to identify the root cause of the data incident and confirmed that other Jefit systems were unaffected, and contacted law enforcement.

At this time, there is no sensitive financial data involved since we never stored customer’s payment information. All the payment process was directly handled by Google Play Store, Apple App Store, or directly processed by the payment gateway company when customers purchase products on our website. Nevertheless, we are providing this notice out of an abundance of caution because some other part of your account-related data was potentially accessed by the perpetrator of the cyber-incident.

What type of information was involved?

The account realated data that the perpetrator gained access to some or possibly all of the following:

  • Jefit account username.
  • Email address (associated with the account).
  • Encrypted password (hashed with unique salt to each account).
  • IP address when creating the account.

Please note that not every account has an IP address associated with it. We only keep IP addresses for anti-bot and abusive account registration purposes.

What we are doing to prevent any future breach of data?

Upon discovery of the cyber attack, we immediately secured the servers and patched the bug. We also conducted a forensic investigation to confirm that no other systems were impacted. We have taken security measures to strengthen our network against similar incidents in the future. We are also adopting a much stronger password policy on our product to further protect user’s accounts in the future.

What can you do?

We want to make sure you are aware of steps you may take to guard against potential phishing email attacks or other forms of fraud. Although all the passwords have been  encrypted before saving to our system, we encourage existing users to change their Jefit passwords to more secure format / combination. We take the privacy and security of your information seriously, and sincerely regret any concerns or inconvenience that the incident may have caused you. If you have any additional questions or concerns please contact us via privacy@jefit.com.

Sincerely,

Ying Lin, CEO

March 19th, 2021

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Try One of These 8 Exercise Programs on Jefit App

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The award-winning Jefit app currently offers more than three thousand different exercise programs. You name it, and Jefit offers it on their app. From basic strength programs, to muscle endurance, 5 x 5 training programs, bodyweight circuits and even Tabata and HIIT workouts. Individuals who use our app can try one of the exercise programs mentioned, or of course, design their own workout.

Below are eight exercise programs that we wanted to mention. Each one is currently featured on the Jefit app, if you want to check one of them out. Let us know if you end up downloading any of the programs. Also, we’re interested in hearing your thoughts on what you consider the best strength programs that you have tried on the Jefit app?

Jefit Exercise Programs to Try (“Click” a Workout Title to See the Actual Program)

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High-Intensity Interval v.1

As with any HIIT session, the idea is to train using a high intensity, which at times can be easier said than done! You should be breathing heavy (“winded”) by the end of each set. Perform as many repetitions as possible (“AMRAP”) based on the interval time that is prescribed. This is one way to make sure that you get the most out of each workout.

The program includes 3-days, intermediate-level, full body, HIIT sessions. Each session in the program starts off with a brief 3 bodyweight movement prep to get the body ready for a high-intensity session. Following this, you’ll dive into a full body, interval-based, circuit using supersets. The main portion of the workout consists of 5 pair of supersets. Each subsequent workout session is a little more challenging as a result of an increase in the volume of work (sets x repetitions).

Equipment needed: kettlebells and plyo box (or a small step or bench).

Six Week Six-Pack Abs

For those looking to build a defined their six pack the old fashioned way, use this routine, for six weeks, to get you the sculpted and defined abs that you have been looking for. Each exercise will help target a different area of the abdominal muscles from the obliques to the lower abs to the whole core.

Weeks 1 – 3

For the first three weeks when you do your workouts in this exercise program, you will do ab exercises with more repetitions and less sets. When working with more repetitions, you have the potential to burn more calories and fat surrounding the abdominal muscles that you are targeting and working hard to develop. A big component here is what you end up doing away from the gym. Such as, getting enough sleep, expending additional calories if needed, and focusing on a healthy diet.

You will perform this set of exercises three days each week as you focus on technique, intensity, and the amount of repetitions performed.

Exercises

  • Weighted Crunches
  • Ab Rollout on Knees
  • Hanging Leg Raise
  • Decline Crunch
  • Kneeling Cable Pulldown

*** (Notes : With the first 3 weeks of the routine, you will be performing the same exercises with the same movements, volume and resistance).

Weeks 4 – 6

For weeks four through six in this exercise program, you will be asked to increase the volume and the resistance of each exercise that you do in the routine. Increasing the resistance and volume will require your abdominal muscles to strengthen thus building more defined and fuller abs.

This set of exercises are also performed for three days each week, with the focus on the volume and resistance during the workout.

Exercises

  • Dumbbell Side Bend
  • Cable Side Bends
  • Weighted Hanging Knee Raise
  • Weighted Decline Crunch
  • Cable Crunch

*** (Notes : During the final 3 weeks of the routine, there is more focus on performing each repetition to its fullest with added weight to each exercise to build size and strength. You want to keep a controlled pace at all times and focus on the contraction on the muscles during each repetition).

FitBody Plan

This intermediate session offers two training sessions that can be done 1-2x/week. Meaning, two sessions or if you like, repeat for 4 sessions/week taking a rest day between workouts. The goal of this plan is to build a base-level of general strength across all major muscle groups.

Program Routine

Day 1 – Legs, Back, Core, Chest

Day 2 – Shoulder, Core, Arms

Nutrition Tips

Really pay attention to your diet while following this exercise program. Eat whole foods while consuming plenty of healthy carbs, fat, fiber and at least 1 gram of protein/kilogram of body weight. Supplement meals and all workouts with a whey protein drink if needed. Make sure it contains the amino acid leucine though. Use 25-35 grams/protein in any protein drink or meal. Drink plenty of H2O and get 7-8 hours of sleep. Eat well and stay strong!

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Bodyweight Forward Lunge
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Bodyweight Squat

Dumbbell Only

This workout routine is for anyone who can’t get to a gym or is looking for a full body routine using dumbbells only.

For individuals who put their gym membership on “hold” or aren’t able to get to a gym; this routine will provide a sufficient full-body, 3-day split routine. An individual can target all their main body parts and either gain/maintain muscle mass until life gets back to normal.

The plan focuses on heavy lifts using 3 to 4 sets with 10 repetitions per set to increase muscle mass and overall size over the course of the program.

Notes

If you would like to perform more cardio, you can substitute rest days for cardio days.

Warm Up

Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 repetition of your working weight

Reps, Sets and Rest

There are many different rep schemes that’ll help you reach your goals. We’ve set 3 sets of 8 repetitions by default, but feel free to change it to your own liking.

Bigger, Leaner, Stronger – Barbell & Dumbbell

This is a 5-day full body, strength training program. Check out this full body exercise program that will leave you pumped after each strength training workout.

20-Minute HIIT Circuit

In this program you’ll be doing 4 rounds of twenty exercises in quick succession.

The key to any circuit training routine is to make sure that you do not rest in between sets or in between exercises until you complete all of the exercises in the circuit. This will keep your metabolic rate up ensuring that you burn as many calories as possible without sacrificing strength.

Take full use of your rests after each round! It will prepare you for the later rounds.

Warming Up

Make sure you have a light sweat before you start your workout. Especially for compound lifts we recommend warming up with lighter weights before your working sets. A typical warm-up might include a few sets with a very light weight, followed by intermediate sets until you do 1 repetition of your working weight.

Reps, Sets and Rest

There are many different rep schemes that’ll help you reach your goals. We’ve set 3 sets of 8 reps by default, but feel free to change it to your own liking.

3-Day Split

This 3-day routine is a favorite in the Jefit community due to the fact that it has been downloaded almost 1800 times.

A split workout is designed to train different muscle groups on different days before giving them time to recover before they’re trained again.

The 3-day split is a great balance for those that want results, but don’t have the time to spend more sessions in the gym. This plan focuses on the exercises that maximize work on the targeted muscles.

Warming Up

Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is a few sets with a very light weight, followed by a few intermediate sets, until you do 1 repetition of your working weight.

Reps, Sets and Rest

There are many different repetition schemes that’ll help you reach your goals. We’ve set 3 sets of 8 repetitions by default, but feel free to change it to your own liking.

Power and Strength Routine

This is another very popular strength training program on Jefit with about 2200 downloads to date. This is a power and strength routine that is focused on gaining strength within the muscles.

You will be performing major muscle and power building multi-joint exercises. These exercise focus at time, on the use of all the little muscles to do each exercise, thus creating optimal growth and strength gaining.

Since you are performing major muscle building exercises, there is no need to perform sets to failure, drop sets or decreasing the amount of repetitions. To build the power and strength in your muscles you want to perform the amount of sets and repetitions to the number that is being presented. This prevents from bulking up in muscle mass without gaining any strength and power or cutting and losing strength.

In this routine you will be alternating the different weeks performed for up to 6 – 8 weeks; this is for optimal muscle growth and strength.

Use Jefit App to Plan & Track Workouts

The award-winning Jefit app, was named best app for 2021 by PC Magazine and Men’s Health. The app comes equipped with a customizable workout planner, training log, the ability to track data and share workouts with friends. Take advantage of Jefit’s huge exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit.

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FAQ’s: Tracker Mode

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What is Tracker Mode?  

This mode allows you to keep track of all workout information from an exercise session. In addition, you can see, adjust and record weight and repetitions for each set. The app shows upcoming sets and repetitions as well. Finally, there is also a smart weight and repetition feature which lets you set or adjust the weight and repetition on the fly for each set of exercises that you do.

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3 Ways to Burn More Calories in the New Year

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Out with the old and in with the new. Looking to make 2021 the year that you change the way you look and feel? For that to really happen, you may just need a bit more dedication. Let’s take a look at how your body can burn additional calories each day.

Your body continually expends calories, every minute of every hour of every day. Even while you’re sitting reading this.

You will be happy to know that we burn calories even while we sleep. In one study published in the Annals of Internal Medicine, two groups of overweight non-smokers were followed for a two-week period. One group slept 8.5 hours a night and a second group slept 5.5 hours while both groups ate about 1,500 calories a day. After two weeks, the people who slept more lost more fat than the group who slept less. Even more amazing was the fact that subjects who slept less lost more muscle (60 percent more muscle was lost by the sleep-deprived group). Those three hours of lost sleep caused a shift in metabolism that made the body want to preserve fat at the expense of lean muscle.

This same study showed that test subjects burned on average 400 more calories by sleeping 3 more hours – that’s an additional 2,800 calories burned for just one week. Think of sleeping as an extra calorie burning bonus. Here are three additional ways your body can expend more calories each day:

1. Building More Muscle Increases your Resting Metabolic Rate. 

2. Performing Higher Intensity Workouts will Increase your EPOC.

3. Adding More “Movement” will Increase your NEAT level.

“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.”  

Plato

Build More Muscle

Regular strength training sessions (3x/week) will overload your muscles and the stress (overload) placed on your muscles will eventually adapt and become stronger. As strength increases, the body can handle heavier loads and over time you will experience an increase in lean muscle, as long as you get adequate sleep and nutrition. Research has demonstrated that for every three pounds of muscle you add, your resting metabolic rate increases by about 6-7 percent. An elevated metabolism means you burn calories at a faster rate at rest and during activity.

Benefits of EPOC

Supplementing high intensity strength and cardio sessions into your weekly exercise routine will not only burn more calories during a workout but post workout as well. This is commonly referred to as the after-burn or in scientific research circles as EPOC or excess post oxygen consumption. If the intensity is high enough you have the potential to expend a few hundred calories up to about 24 hours post workout. EPOC depends on the intensity and duration of the exercise session; as they increase so does EPOC.

Take Advantage of NEAT

A study published in Science by Dr. James Levine took 20 “couch potatoes” (10 lean and 10 mildly obese) and recorded their bodily movements every half second for 10 days. He discovered that leaner subjects burned about 350 more calories a day through NEAT or non-exercise activity thermogenesis or about 33 pounds a year.

In a second NEAT study, Levine recruited 16 volunteers and for 8 weeks had them eat 1,000 calories a day over what they needed to maintain their weight. You might expect that all of the subjects put on weight—with 1,000 extra calories a day. But at the end of the study, the gain per individual ranged from less than 1 pound to greater than 9 pounds. And the variation, according to Levine, was explained by the amount of NEAT. A highly active person can expend three times more calories than an inactive person and NEAT levels can vary up to 2000 calories between individuals.

If you’re not seeing changes in body composition with your current program, take a look first at how you’re fueling your body. Secondly, increase your intensity with your cardio sessions and start building more muscle. Lastly, increase your daily movement and some NEAT things will begin to happen.

Use Jefit to Track Your Progress

Do what millions of others have already done, use Jefit as their workout log app. This in turn, will help you meet your fitness goals. By providing an extensive exercise library, you can pick and choose your workouts according to your goals. You can also join our members-only Facebook group where you can connect and interact with your fellow Jefit members. Share your successes, stories, advice, and tips so you learn and grow together. Stay Strong!

Reference

Nedeltcheva AV, Kilkus JM, Imperial J, Schoeller DA, and Penev PD (2010). Insufficient Sleep Undermines Dietary Efforts to Reduce Adiposity. Annals of Internal Medicine 153(7):435-441.

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