3 Ways to Burn More Calories in the New Year

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.

Scheduled Server Maintenance on Friday

server maintenance in server room

We will be performing scheduled server maintenance at 12 AM EDT. Friday (December 10, 2020). The maintenance period will last between 3 and 4 hours. During this period, all server related modules won’t be available. Unavailable features including, but not limit to account creation, login, community newsfeeds, etc.

For users who have previously logged in, they should still be able to use certain features in offline mode during the server maintenance. The following modules are available in offline mode: log tracking, routine management and view log history.

We apologize for any inconvenience. Thanks for your continued support.

Meanwhile, you may visit our blog for any feature updates.

Jefit Team.

server maintenance in server room

New Audio Cue Module to Be Released Soon on Jefit

blank

The Jefit app will soon have a new update that will improve the workout experience on their award-winning app. The new feature, called audio cue module, allows everyone to be “hands free” during a workout. The audio feature offers voice commands at the beginning, during and at the end of each set of exercises. This lets someone who uses the app to be hands free during a bodyweight interval workout, as an example. In addition, it keeps the person fully engaged in their workout. Rather than the need to continually slow things down, as would be the case, if they were always checking at their screen. In turn, creating a more challenging workout while optimizing exercise flow on the app.

The Jefit Audio Cue Module

The soon to be released Jefit audio cue module will prompt someone after they start a workout with a specific command. The experience begins with “Ready Go!” followed by “first, barbell bench press” as an example. When you’re halfway done with the set you’ll hear an audio cue letting you know just that. The same holds true for the end of each set as well. The person also has the option of turning off the audio command feature before they begin the workout. This new feature will allow a person to put the phone down while working out. Take a moment to listen to the audio cue in this Jefit Instagram post, that can be found here.

Workout with Jefit

The Jefit team looks forward to supporting members with new features like the new audio cue module. Jefit is a fitness app that comes equipped with a customizable workout planner, training log, as well as a members-only Facebook group. Connect with like-minded people, share tips, advice, and motivation, to get you closer to your fitness goals today. Stay strong with Jefit.

blank

Build Strong, Powerful Shoulders With a Push Press Exercise

blank

Are you looking for a new exercise to add strength and size to your shoulders? A great movement that can help is the push press exercise. You may have seen someone at the gym doing it using either a barbell, dumbbells, or kettlebells. We love the versatility and effectiveness of this compound movement. The exercise engages both upper and lower body muscle groups. Any time you lift and hold something overhead, you get the added bonus of activating the muscles responsible for improving core strength.

Muscle Groups Used in a Push Press Exercise

The push press exercise requires full use of the legs and hips to drive the weight overhead. The upper body relies on the shoulders, chest and tricep muscles to extend the arms overhead. The muscles that make up the core are also activated during the push press, according to research published in the International Journal of Kinesiology & Sport Science. In that paper, by the way, it’s mention that the push press exercise is superior when compared to an overhead press in terms of overall muscle activation.

Muscles Involved:

  • Hips
  • Quadriceps
  • Core
  • Upper Back
  • Chest
  • Shoulders
  • Arms

How to Execute the Push Press Exercise

*******************************************

Addressing the Bar (Rack Positioning)

Take hold of an Olympic bar with an overhand grip, slightly wider than shoulder-width. Try using a width similar to bench press. You can alway spread out the hands more if and when needed. An important point is the positioning of the elbows. The elbows should be as close to the bar as your body allows. What you don’t want is the forearms positioned vertically. After grasping the bar, let the elbows flare out a bit; make sure the elbows are not facing straight down as previously mentioned. Extend the neck slightly, looking upward.

The Dip

Just as it sounds, the dip is a small movement via the hips and legs. It refers to the hips dropping straight down (not back like a squat). The knees also flex slightly at this point. The cumulative effect of this is what initiates the push press movement. It should be perform using a smooth, controlled speed. The focus is on keeping the body upright and core braced.

The Drive

Here is where the push press exercise starts to come together. This is also where all your momentum will come from. Keep the chest upright. Let your hips and legs initiate the movement NOT your arms. If you feel you are “muscling it up” then you are doing the exercise wrong.

Overhead Position

When the bar is pushed upward, it should be positioned directly over the head. The arms should be extended and slightly back behind the ears. Watch the head going too far forward as the weight is driven overhead.

Exercise Variations

The push press exercise is typically performed with a barbell. But there are other ways the exercise can be done if a barbell is not available. Try the following four options:

  • Single Arm Push Press (dumbbell, kettlebell)
  • Dumbbell Push Press
  • Kettlebell Push Press
  • Behind the Neck Push Press

Workout with Jefit

Let the Jefit app help you record and track each repetition of exercises like the push press or 1400 additional exercises if you’re not into the push press exercise. Jefit is a fitness app that comes equipped with a customizable workout planner, training log, as well as a members-only Facebook group. Connect with like-minded people, share tips, advice, and wins, to get you closer to your fitness goals today.

blank

Try Eating This Nutritious Breakfast to Energize Your Workout

blank

Let’s face it, we really are what we eat. We’re all aware of how important it is to properly fuel our body for sustained energy throughout the day. A nutritious breakfast or first meal is critical to this way of thinking. Choosing healthy food options can do wonders for both our mind and body. When taken optimally, meaning, food quantity and meal timing, food fuels our brain and muscles like nothing else. No meal is more important, however, than that first meal of the day. This is your first food option in the morning or at noon if you’re into intermittent fasting (IF). How you initially fuel your body after waking, from a fasted state, will set the tone for the rest of the day.

You may have been like me in the past where you were focused on consuming food every 3-4 hours. It may have been important to eat healthy and often to build lean muscle and/or maintain blood sugar levels. As the body ages, eating habits may however change. Some people have a tendency to change eating habits, spacing their meal frequency farther apart. Not eating for longer periods of time (12+ hours) has been shown through research to be a positive change. The body uses a combination of macronutrients to fuel the brain and body (carbohydrates, fats and some protein). Not eating for longer periods of time will adjust the ratio of how the body burns carbohydrates and fats for fuel. A higher percentage of fat (instead of more carbs) will get utilized.

What Are Macronutrients vs. Micronutrients?

Macronutrients are large molecules that our bodies need to function optimally. The big three are carbohydrates, fats and protein. Water and fiber are also considered macronutrients. Conversely, micronutrients, like vitamins and minerals, are molecules that we need but in much smaller quantities. Both are very important and all are needed to help the human body function properly.

blank
The Authors Actual Breakfast this Morning (you guessed it, Oatmeal)
A Nutritious Breakfast Option

Eating eggs or egg whites in the morning may be your thing. Maybe its cold cereal or a piece of toast with peanut butter and banana. All, other than the cold cereal, are healthy, nutritious breakfast options. A combination of macronutrients in a breakfast or snack are important to fuel the body for long periods of time. One key macronutrient is fiber. Many breakfast options, like cold cereal, have minimal or no fiber. Eating fiber helps with gut health, it keeps us feeling satiated and will help reduce the sugar and fat cravings.

A healthy, nutritious breakfast option to give a try is oatmeal. Where not talking instant oat meal out of a package either. Try the type that you cook on the stove (for 5-minutes). It’s loaded with all the macronutrients including fiber. You can add things like nuts and fruit that will increase total calories but also the amount of fiber and protein. The following is a calorie breakdown of a typical bowl of oatmeal that I typically eat. Following that, are additional add-ons like fruit and nuts.

Old Fashion Oats Calorie Breakdown
Food Calories/Macronutrients
1 Cup Oatmeal150 calories/27 grams CHO/4 grams Fiber/5 grams Protein
1 Cup Almond Milk40 calories/1.5 grams CHO/3.5 g Fat/1.5 g Protein
1/2 Cup Walnuts392 calories/8 grams CHO/39 grams Fat/4 grams Fiber/9 grams of Protein
1/2 small Banana45 calories/11 grams CHO/1 gram Protein/6 grams natural sugar
1/2 Cup Blueberries41 calories/10.5 grams CHO/1.7 grams Fiber/0.54 grams Protein/7 grams natural sugar
TOTAL668 calories/58 grams CHO/9.7 grams Fiber/17 grams Protein

There is sugar in this breakfast option, yes, but its natural occurring sugar found in fruit, as opposed to added sugar. Most of the fat comes from the walnuts, this can be optional, but keep in mind it’s from healthy fat. The big takeaway is – it contains about 10 grams of healthy fiber and 17 grams of protein. Bonus, adding in a scoop of healthy peanut butter (like this morning) will bring that protein number to 24 grams. Eat healthy, fuel up for your day and workout with smart, nutritious food choices like this one. Stay strong with Jefit.

blank

Schedule Server Maintenance on Saturday

server maintenance in server room

We will be performing scheduled server maintenance at 1AM EDT. Saturday (October 17, 2020). The maintenance period will last between 2 and 3 hours. During this period, all server related modules won’t be available, such as account creation, login, community newsfeeds, etc, However, for users who have previously logged in, they might still be able to use certain features in offline mode, include tracking, manage routine locally, view logs, etc.

We apologize for any inconvenience and thanks for your continued support.

Jefit Team.

server maintenance in server room

4 Podcasts & Books for Better Mental and Physical Health

blank

What was the first podcast you ever listened to? Now think about your mental and physical health over the past few months. We undoubtedly could all benefit from a little motivational boost as we near the end of this long, arduous year? Give yourself a wonderful present before the Holiday season arrives. Download these uplifting podcasts and audiobooks. Listen to them as you exercise. If you’re someone who likes to listen to music when you exercise – like me – then try plugging into a podcast or audiobook during the first half of your walk or run. Use the second half of the workout to listen to music, when you may need it to get through it.

Get Motivated Through Audio Episodes

We know that taking care of our body pays back strong dividends. Taking care of ourselves physically ends up improving our mental health as well. Listening to a good, informative podcast or audio book will do wonders for clearing your head from of the stress of the day. The following audio sessions will do that and more.

10% Happier Podcast

This is a wonderful podcast with great content that will elevate mood and mental health as you listen. I have recommended it to many family and friends. We have talked about this particular podcast previously, found here. An informative podcast from former ABC News Anchor Dan Harris. After leaving his news job he started the Boston-based company 10% Happier. I read his meditation book (that was also great) and you’ll end up loving his podcast too. This is one podcast that will help set your mind right, improving your mental and physical health along the way. Podcast #286 in particular, with Dr. Mark Hyman titled “Feeding the Mind” was a great episode that I really enjoyed and you probably will too.

All in the Mind

This podcast explores the limits of the human mind. We have so much untapped potential upstairs in our brains where it has been said we utilize only 10 percent of our brain capacity. That is a myth by the way. One study reported 65 percent of Americans believe it’s true though. Activities like meditation and exercise will help in this area, no matter what the real number is. Here is a testimonial from a listener “Love this podcast. This podcast is the best thing I have ever listened to.” This recent episode explores how to Stay Mentally Healthy.

blank

Spark: The Revolutionary New Science of Exercise and the Brain

This audiobook explores the mental and physical health connection. It’s a groundbreaking and fascinating look at the life changing effects that exercise has on the brain. From the bestselling author and psychiatrist John J. Ratey, MD. Spark is one of the first books to explore the deep connection between exercise and the brain. “It will change forever the way you think about your morning run – or, for that matter, simply the way you think.”

Peak Performance

The first audiobook of its kind. “Peak Performance combines inspiring stories of top performers across a range of capabilities – from athletic, to intellectual, to artistic – with the latest scientific insights into the cognitive and neurochemical factors that drive performance in all domains.” I read the book but wished I got the audio book. Very insightful, and highly researched information on how to get more out of your performance on all fronts. Brad Stulberg, is a former consultant for McKinsey and Company and a journalist who covers health and human performance. Steve Magness, is a performance scientist and has coached many Olympic athletes. This won a 2018 Audie Award for Best Business & Personal Development Audiobook.

These four audio options, via two podcasts and two audiobooks, will change the way you think about how the brain & body interact. You’ll find out the true benefits of mental and physical health and why they are so important. If you’re looking to take your knowledge and training to the next level, these podcasts and audio books will equip you with the right tools to do that. Stay Strong with Jefit.

blank

Make Your Coaching Business More Profitable With Jefit Coach

blank

There are tens of thousands of coaches and personal trainers who are trying to gain a foothold with their business. With all the competition, especially now in the Covid era, it can be difficult to grow and be successful. This is where Jefit Coach comes in. In these changing times, more and more coaches are trying to gain traction with some type of hybrid or online business model. Compounding the problem is no current activity at gyms and health clubs. This is where Jefit Coach can help coaches and personal trainers manage and scale their businesses. The Jefit Coach platform can help a coach or trainer transform a business in the following four ways.

TRAINING

Coaches and trainers have the ability to create customized exercise plans from Jefit’s premium exercise library that includes more than 1400 exercises. There are also thousands of exercise programs already developed that coaches can recommend to their clientele. Trainers can also build their own strength training workouts and track their clients progress over the course of a training program. The training options are plentiful, like the ability for clients to try interval-based programs, split routines, choose programs with supersets, at-home workouts, or even sport-specific programs.

An exercise program can easily be manipulated by a coach for a client. There are many tools and unique features that Jefit Coach offers. For example, based on a clients 1-RM scores, a coach can adjust training volume in a workout, add or replace an exercise, or even suggest exercises to test a client or athletes on. This can be done for an individual, a group of clients or even a team. A coach can build a periodized strength training plan based on their clients short and long-term training goals. A coach can then monitor that program and track a clients progress over time and even suggest a test like a 225-lb. bench press test for repetitions.

INSTANT MESSAGING

Communication is paramount for any coach or trainer and their clients. The Jefit Coach platforms is a communication tool that allows coaches to have a dedicated channel to talk with one or hundreds of clients at a time. Just having the ability to stay connected to clients remotely 24/7 regarding aspects of a workout or training program is well, priceless.

COACH BRANDING

Trying to separate yourself and your business from the rest of the pack can be a full-time job. Having a seat at the table with the Jefit Coach platform will help both you and your brand stand out. You can build an online profile and presence that highlights your expertise and experience.

ELITE MEMBERSHIP FOR ALL

An added bonus, coaches and all their clients have access to Jefit Elite, a premium training package upgrade. This allows coaches to have the ability to use all the Elite functions and health & fitness content to share with their clients.

Check out Jefit Coach and sign-up for a FREE 7-Day Trial now. For more information, please email product@jefit.com and Stay Strong with Jefit.

blank
blank
blank
blank

Jefit Continues to Evolve Celebrating 10-Years of Growth

blank

This is a really big month for Jefit, as the company celebrates our 10-year anniversary this week. The genesis of Jefit was finding a solution to a personal problem Mr. Ying Lin, Founder & CEO, was experiencing when working out at the gym. There were not enough systems in place for him to record and track his workouts.

Since those early days, we have become one of the top digital apps used for planning & tracking individual strength training workouts. The Jefit app recently hit a big milestone when it surpassed 9 million members.

The team has continued to grow over the years and we are always looking for good team players to come on board with us.

The following screenshots depict what the website and app looked like more than a decade ago (on the left) compared to today (on the right).

What Jefit Looks Like

blank

Jefit to Release a Host of New Features Soon

The company has continued to improve our brand and product features for both the website and our award-winning app. New features include updates in four key areas found in the app.

New Superset Sharing Feature

Jefit members will soon have the ability to share their workouts that have supersets added as part of a workout. This functionality was not previously available.

Interval-Based Timer Option

The Jefit workout options are about to improve significantly now that the software has the ability to create interval-based workouts. When you edit a workout you will soon have five options to choose from to customize a typical strength training session. You can build a workout to match your needs by using the appropriate number of sets, repetitions, rest, interval time and supersets as seen below.

blank
blank

Look for the Jefit Database to Increase to 1400 Exercises

The Jefit exercise database has increased to 1400 exercises since adding more than 60 new exercises. Explosive bodyweight exercises like a Burpee, in addition to a Hex-bar Deadlift, Kettlebell Farmer’s Carry, DB Suitcase Carry, TRX Inverted Row, Kettlebell Swing, Side Plank, Ab Wheel Rollout and Split Squats to name just a few. Four new “exercise types” were also added, increasing the total to eight categories. The new categories include dynamic warm-up, explosive, yoga, and mobility. More than 30 of the 64 newly created exercises fall under Jefits’ most popular exercise heading which is strength training.

Exercise “Equipment Needed” Updated

The Jefit equipment menu was updated bringing the total number of equipment choices to 20. New exercise equipment including the stability ball, weight plate, Hex-bar, TRX suspension, medicine ball, Bosu ball, and Ab Roller.

We look forward to continuing to support our members through periodic updates which in turn will continue to improve app functionality. Thank-you for the past ten years. We look forward to helping change the lives of Jefit members for many years to come. Stay Strong! – the Jefit Team.

blank

Get Strong Abs with Jefit’s Core Challenge

blank

Got strong abs? Looking for strong Abs? Jefit recently launched a new series of programs called Core Challenge. The three free programs are for all fitness levels and take about 15-30 minutes to complete. A nice goal for a program, in terms of a way to progress, is to have it become more of an individual challenge or competition with the Jefit community and friend groups. The idea is to see how quickly a user can move through the program based on time and challenge others.

The series of programs that make up the three core routines include 5 to 10 exercises with between 10-15 repetitions depending on the level. The exercise selection includes a wide array of bodyweight exercise as well as the use of some equipment like medicine ball, stability ball.

Beginner Level: Core Challenge 50

As the name implies, the beginner-level routine includes 50 total repetitions using 5 different exercises. The five exercises that make up this routine are basic core exercises. The list of exercises include Crunch, Oblique Crunch, Heel Touches, Reverse Crunch and Air Bike, also known as Bicycle Abs. The goal is to perform 10 repetitions of each exercise. No exercise equipment is needed to execute this routine. A good goal to strive for is less than 15-minutes to complete. When this routine becomes less challenging, progress to Core Challenge 100.

Intermediate Level: Core Challenge 100

Following completion of Core Challenge 50, it’s now time for a new challenge, where the number of exercises and repetitions both increase. This program utilizes bodyweight only and no equipment is necessary. Some of the exercises do, however, are more challenging, such as V-Ups, and Leg Pull-ins. As the title suggests, expect to perform 100 repetitions spread over 10 different exercises. A respectful goal for this routine is under 30-minutes to complete.

Want Strong Abs? Work on Finishing Core Challenge 150 in 30-Minutes or Less!

The Core Challenge 100 will push most people. The Core Challenge 150 is a whole different ball game. The number of exercises may stay at 10 but the number of repetitions increase to 15. Exercise equipment is also brought into play for this routine (see below). In regard to exercise selection, you’ll find Ab Rollout, Double Leg Hundred, Weighted Russian Twists, Stability Ball Pull-ins and V-Ups, to name a few.

EXERCISE EQUIPMENT NEEDED

  • Weight Plate (or substitute medicine ball or dumbbell if no weight plate is available).
  • Cable machine (or substitute and exercise band instead).
  • Olympic Bar (22 or 45 lbs. – or substitute with an Ab Roller, Stability ball, for Ab Rollout).
  • Stability Ball
  • Medicine Ball

A Quick Word on Nutrition

There have been plenty of articles and scientific research published showing all the sit-ups in the world are not enough to get ripped abs. Any well-designed, long-term training program that focuses on execution and technique, will eventually develop strong abdominal muscles. The key ingredient to get ripped abs, though, is to eat a clean diet that focuses on limiting highly processed foods and added sugar. Eat real food. Sounds easy but this is where most people drop the ball.

A Strong Core

There are more than 35 muscle groups that make up the core. You need to move beyond simply sit-ups or planks (unless you have back issues) in order to get strong, ripped abs. Incorporate various movement patterns into your core work. Instead of doing traditional sit-ups (spinal flexion), add in movements that involve lateral flexion, rotation (Russian Twist), anti-rotation (Palloff Press), stability training (Plank variations) and combinations of these movement patterns.

The three new Jefit core routines focus on doing this – especially Core Challenge 100 and 150. Some of the exercises are perform while lying down (to save time). A well-rounded, functional program would include more standing exercises like the medicine ball slam found in the advanced 150 program.

Perform a Plank for time before you begin to use any of these routines. Use a routine 2-3x/week over 4-6 weeks and try that timed Plank exercise again. You may be surprised at how much easier it is to now hold. Stay Strong and Eat Clean!

blank

Best Home Workout Program – No Gym Required

blank

One of the better home workout programs now featured on the award-winning Jefit Elite app is their new Total Body Circuit program. The one-day, intermediate-level session for Elite members, was developed by the Jefit team. What makes this workout so good is the efficiency of the routine and program design for this individual session. The program design includes 8 exercises performed for three set each using a circuit-training format. Once the first segment of the workout is complete, the Jefit app continues to progress the user through a third and fourth circuit. This is the point in the workout where the exercise intensity really starts to pick up.

During phase two, a user follows the same 8 exercise sequence but now moves through 4 challenging supersets. For example, the first superset of this part of the workout begins with a Kettlebell Goblet Squat immediately followed by an Inverted Row. The user is asked to move through this twice before advancing to the next superset. When all is said and done, the 8 exercises are performed 3x each for a total of 24 sets. Depending on the fitness level of the individual, the session could take on average, 30 to 50-minutes to complete. The goal of the program is to burn maximal calories, improve overall fitness and aerobic capacity.

blank
Elevated Push-ups (Jefit Bench Push-ups) are the 3rd exercise featured in the Total Body Circuit program

Looking for the Best Home Workout Program? Try Total Body Circuit by Jefit

Total Body Circuit Exercise Program

1A. Kettlebell Goblet Squat 1×10

2A. Inverted Row 1×10

3B. Elevated Push-ups 1×10

4B. Bicycle Abs 1×15

5C. Kettlebell One-Arm Push Press 1×10

6C. Barbell Curl 1×10

7D. Weighted Dips 1×10

8D. Superman – for time

After completing the first circuit of 8 exercises (1×10) you then need to cycle back through for a second & third set but this time they should be performed as supersets. Therefore, the original 8 exercises become 4 paired exercises now done as supersets with no rest between exercises: AA, BB, CC, DD. Perform this program initially twice a week before progressing to three times a week for 4-weeks.

Exercise Equipment Needed

The great thing about this program is that it requires minimal equipment to do it. You will need a kettlebell, dumbbell, Olympic bar, bench or stability ball for the dips (you can even use a chair if need be).

Try downloading this program for your next workout. If you happen to have a heart rate monitor, please wear it and keep track of heart rate. Record what your heart rate is at the end of the first, second and third circuit. Then determine how long it takes for your heart rate to drop below 100 beats per minute post exercise. Record peak heart rate immediately after the workout and then one-minute post workout and record the delta. This is an important number that can tell you a great deal about your cardiovascular health. Stay Strong!

Additional Reading

Heart Rate Recovery 10 Seconds After Cessation of Exercise Predicts Death, Journal of the American Heart Association , 2018.

blank

Jefit Upgraded Back-end Infrastructure

blank

In May 2020 Jefit upgraded all their servers and back-end infrastructure in order to provide a more seamless experience for its users. This was a bold move and that’s why we took the chance to announce this on our trending section because we knew our downtime would take 24 hours or more to be completed. The migration was successful, however, bugs are inevitable during this process. We ask once again for your patience as we continue to fix the bugs and issues. Your patience and understanding is very much appreciated.

A More Powerful Backend Infrastructure

As a result of moving our servers from the east coast to west coast during this past week, the Jefit platform will become 10x more powerful. As a result, our user base will experience an increase in system performance, faster downloads, and an increase in overall speed. The by-product of this will be a much more responsive and stable Jefit app & website.

The team has been working around the clock to fix the issues users have been experiencing and we want you to know these bugs will be patched up by weeks end (May 10th).

A New Pro Trainer Platform on the Horizon

Jefit decided to push this server migration now because we needed to build a more robust platform to support a new part of the business. Jefit will soon announce their plans for rolling out a new segment of the business.

We know it’s been a tough week for you but we promise all your past issues will be fixed and patched up very soon! If you experience any issues until then, please reach out to our support team at support@jefit.com

Thank-you

The Jefit Team

blank