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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6 Most Popular Jefit Strength Machine Exercises

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According to Jefit, an award-winning strength planner & tracker app, the most popular strength training machines based on member usage are as follows. These six exercises have all been added to workouts on the app between 1.3 and 1.6 million times. The six exercise, starting with Wide Grip Lat Pulldown, can all be found below. Adding these six exercises to the mix with a few other of your favorite exercises would make a great full body strength program.

IdNameBodypartEquipmentPopularity 
86Wide Grip Lat PulldownBackMachine – Strength1,663,167
24DipTricepsMachine – Strength1,553,837
160Prone Leg CurlUpper LegsMachine – Strength1,479,854
78Decline CrunchAbsMachine – Strength1,351,466
159Cable Rope Triceps PushdownTricepsMachine – Strength1,324,182
45Machine FlyChestMachine – Strength1,305,333
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1. Wide Grip Lat Pulldown

The wide-grip lat pulldown is one of the classic bodybuilding exercises used to help build a stronger back. It is a staple exercise in many Jefit strength programs not only because of its versatility, but the fact that it’s also a great compound movement that targets the back.

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2. Dip

A good test of upper body strength? The ability to push out a few sets of dips. Try performing 6-8 slow, controlled repetitions using bodyweight with good form. Once you have mastered this, progress to weighted dips, a challenging exercise that can build strength and muscle mass in your chest, triceps, shoulders, and back.

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3. Prone Leg Curl

Machine-based leg curls are a great exercise when looking to isolate just the hamstring muscles. With that said they are not the most functional exercise. For more total leg compound movements, but where the hamstrings still come into play, try Squats, Deadlifts and RDL exercises, especially a SLRDL.

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4. Decline Crunch

The decline crunch is the fourth most popular exercise where a machine or piece of exercise equipment is used. The decline crunch exercise allows you to keep your legs steady and isolate your core muscles.

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5. Cable Rope Triceps Pushdown

The cable rope triceps pushdown exercise uses a rope to help target the triceps muscle for better definition and bigger arms.

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6. Machine Fly

The machine fly or butterfly machine exercise is an easy, effective way to target your chest and inner chest muscles.

When the time comes that you need to update or create a new Jefit strength program, consider these six popular exercises. More than a million gym goers have already done so!

Use Jefit to Track Your Progress

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 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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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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Jefit Improves Workout Efficiency in the Gym

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An important component of an exercise session is workout efficiency, and this is often the missing link to strength gains in the gym or home. There are four components that go into this: Training, Actual, Rest and Waste. The last term, waste, is defined as simply “wasted time” during a given workout. We are all guilty of this at times. The more you focus on the time spent working out, the better off you will be. This is because you’ll be less likely to lose motivation to exercise and your muscles get more overall work.

Jefit App Improves Workout Efficiency

We all know the deal when we exercise at the gym or in our home. Time is spent on the duration of each exercise performed. Then there is time utilized on rest or recovery between each set of exercises. After that, it’s all up to you how long each workout will take. If you’re into the social scene at the gym, you know it can take an hour or two before you hit the shower. The key is reducing “wasted” time. This is time beyond exercise duration and rest time. Why? Because you can get more bang for your buck if you do. Who wouldn’t want to squeeze in more sets of a favorite exercise or work a body part longer? You can, when you eliminate what Jefit refers to as “Waste” on their app (see photos below).

What is Considered Waste Time in the Gym?

Here is an easy way to think about workout “waste” time moving forward. It will also help to improve your workout efficiency if interested. Keep the following formula in mind during each workout.

Waste Time = Training – Actual – Rest

Many of us carve out time each week dedicated to working out. In order to get better at what ever you do in the gym, quality time is paramount to develop movement skills and lifting technique. When someone improves workout efficiency, more time is dedicated to their “actual” exercise. Meaning, their wasted time is reduced to a few minutes or better yet, to zero. Waste time is any left over time after your exercise and rest are subtracted from the time spent “training” at a location (gym or home). The important question is, what are you doing with that extra time? Talking with friends, stretching etc.

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As you can see from the three examples above, the workout on the left has a waste time that is too high (note: the app may have been left on post workout). The second, or middle picture is better while the last photo has a workout efficiency that is spot on (“0”). This person wasted no time in their workout session.

Use Jefit App to Improve & Monitor Workout Efficiency

Jefit app, was 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, training log, the ability to track data and 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.

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Six Unique Features Found on Jefit Elite App

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Jefit was founded in 2010 and the app is still used by many of the same people who originally tried the product back then. The Jefit Elite app is an upgrade of the free version of the award-winning app. The product is a strength training planning & tracking app with a faithful audience of millions of gym-goers over the years. During the past year, many others have also started using the app to plan and record their home workouts as well.

Jefit was named best app for 2021 by Men’s Health, PC Magazine, Healthline, The Manual, GREATIST, Parade Magazines and many others.

When a member chooses to upgrade to the Elite version of the Jefit app, the following six features go into effect including the removal of all previous ads.

6 Key Elite Features on Jefit App

1. Exclusive Programs

Any member with Jefit Elite will have access to additional exercise programs developed by Jefit’s certified strength & conditioning coaches. Below are a few examples. The Jefit app currently has more than 3,300 exercise programs.

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2. Ability to Swap Exercises

Another great feature for those who upgrade to Jefit Elite app is the ability to swap exercises. The easy to follow step-by-step sequence to do exactly that can be seen below. During a workout, first find the swap icon to replace the current exercise. Then use the following 3-steps to make it happen.

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3. Store Unlimited Workouts

With the Elite version of the app you receive additional space to download and store an unlimited amount of exercise programs. These can be strength programs you build yourself or other programs shared from friends and coaches.

4. Advanced Analysis on Jefit Elite App

You can do a much deeper dive into your workout and body measurement analytics. The Jefit Elite app has the ability to provide more comprehensive data insights. A few examples can be seen below.

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5. Tools for Improvement

With Jefit Elite app you can view community points, rankings and 1-Rep Max. You also have the ability to copy a routine, workout, day, or an exercise!

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6. Ads-Free

When an individual upgrades to the Jefit Elite app, one of the first things they notice is the app becomes free of all ads. This occurs when you upgrade to either a monthly or yearly payment option.

Try the Award-Winning Jefit App

The Jefit app was named best app for 2021 by more than two dozen publications and websites. 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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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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How To Use Jefit App To Change The Way You Look

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Out with the old and in with the new, a new body that is. Nothing like the start of the New Year to get someone excited about the possibilities of looking and feeling better than 2020. A strong body and a healthy immune system are at the top of everyones list for 2021. Especially with the pandemic still in full swing. This article takes a look at how to use Jefit app to improve the way you look and feel for the new year. A year that will be important, more than ever, to stay strong physically and mentally.

Another Success Story Using Jefit App

It takes a great deal of focus and dedication to actually change the way someone looks and feels. Many have been making this happen, though, with the help of the Jefit app, like Steven Duckwiler who was previously featured by Jefit, found here. Most recently, we have Kent Koehler, another Jefit member, who also has made significant strides in changing his body. Congratulation Kent!

What Members Like About Jefit?

Kent Koehler has been using the Jefit app to help him plan and track his workouts since 2014. Kent mentioned, that he used the Jefit app on and off for about 3 years. He never realized the full potential of the apps ability. By January 2017, he started “leaning on Jefit heavily” each day. “Haven’t stopped since. Used daily and is a powerful daily tool in this journey”. 

We asked Kent what he liked specifically about using the Jefit app. He stated that what he really loved was the “the versatility” of the app. He went on to say he liked: “Routines, logging, history and the ability to focus on a bulking, cutting, HIIT. History helps you see the change and realize the progress. The exercise log is wealthy. When an exercise is not there, it can easily be created. You can make an exercise, link to where you found it, and log notes to makes it as complete as it can get personally. 

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Jefit Contests

“The contest are good. Motivation at every corner. The contests pushes you to earn and not skip. Consistently earning Jefit iron points benefits me by access and more importantly my goals. The social aspect is fun. The people on here have a common goal to improve their life. Earning better health and looks. So 99 percent are on here to learn, share, and ‘lift’ others up. Solid good motivation. Sometimes you get a comment that can make your day. Other times I am commenting to praise someone without the pressure of trying to creep or hook up. Good, solid support for one another with the right intentions. Feels good to compliment hard work and dedication. Sometimes a compliment is needed and reassurance for someone working hard”. 

What a Typical Week Looks Like for Kent

I stepped into the gym (in 2016) and have not stopped since. Nutrition, exercise, body building has been every day. Few misses, but it is rare and only when I’m exhausted that day.  I workout 7 days a week 99 percent of the time. Some times twice. I do separate body parts on various days and allow rest. Typically, I move between bulking, cutting, and other routines on the app. 

Usually I follow a program 4 to 6 weeks. My goal is to hit cardio, core, and strength each visit to the gym. For a long time I made myself earn my weights with cardio goals first to burn fat. I also focus on heavy training on core, every day. Makes all the difference. My goal is building a better body all together. I now take nothing other than a multivitamin, glucosamine for joint health, and fish oil. I am no longer taking any medications!

Thoughts on Nutrition

What is a typical diet like? Pretty controlled. I stick with my macro goals. Pretty strict through the week. Little relaxed on the weekend. Make sure I stay within range of daily calories. 

To date Kent has lost more than 95 pounds. Amazing job Kent and we here at Jefit wish you continued success and a healthy 2021.

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Jefit is a workout app, for both home and the gym, that will keep you on track with your 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 community. With Jefit on your phone, you will be hitting your fitness goals in no time at all. Stay strong with Jefit!

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FAQ’s: Why Track my Workout?

You increase the chances of improving in something whenever you can record and track it. This is especially true when it comes to strength training workouts. Having the ability to see what you did in previous workouts enables you to progress at a safer rate. As a results, it will help you reach your fitness goals much quicker.

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An Amazing Body Transformation Journey Using the Jefit App

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It is a special feeling when all your hard work in the gym finally pays off. The ultimate goal for most people is to hopefully experience a body transformation when it’s all said and done. This change, however, requires months or even years of hard work and dedication to occur. It usually includes hours upon hours of exercise, plenty of sleep and a strict nutrition plan. Proper nutrition is required to get the most out of each exercise session. Eating healthy also plays a big role in keeping muscle and body fat ratios at respectable levels.

One Jefit member, Steven Duckwiler, has experienced this type of body transformation success, losing almost hundred pounds. His journey over the past four years has been nothing short of sensational. You can follow his personal journey on his personal YouTube page, Duck Fitness.

What actually needs to happen in order for your body to dramatically transform over time?

The Right Mindset is Needed to Experience a Body Transformation

Something usually “clicks” with regard to the way you think about yourself, your body or your relationship with food. For Steven it was a few things. One hobby ended (football) and he then decided to get totally immersed in his passion, fitness. With a shift in mindset, he adjusted his eating style. What he did differently on the nutrition side was he started recording and tracking his calories. He began paying more attention to the types of food he was consuming at each meal. He also started tracking his strength workouts, using the Jefit app.

Nutrition & Exercise Play a Critical Role in Successful Body Transformation

The driving force for Steven was to lose weight when he finished up his final season of high school football. During his last year, he served as the varsity offensive line Captain. Following graduation, he started monitoring his diet and became cognizant of his daily macronutrient intake. What he did differently, as previously mentioned, was recording his calories and macronutrients each day. He also tracked his workouts with the Jefit app. As Steven got deeper into his journey, he started learning more about nutrition and exercise. This allowed him to make healthier and smarter food choices along the way.

A typical week for Steven includes weight training 6 times per week (focused around heavy compound movements). He also likes to keep active with cardio, typically light cycling and outdoor activities such as golfing and hiking. As a result of of his dedication and training over the past four years, he has competed in a USAPL Powerlifting meet. He plans on doing a mock meet in December and would like to return to competing in 2021 and eventually bodybuilding as well. His YouTube channel currently has a video of his weight loss journey. He will be posting more videos including his mock meet in December!

Turning Your Passion into a Coaching Career

Steven is studying Kinesiology and will have his degree in 2021. His next goal is to become a sports strength and conditioning coach. He would also like to continue to grow his personal training business working with athletes and individual clients. Steven has been working as an NFPT certified personal trainer since 2018. He has worked with both NFL and collegiate athletes in addition to a wide range of other clients. You can follow Steven on Instagram @steven.duckwiler and his Youtube channel, Duck Fitness.

Since Steven began his body transformation four years ago, he has lost close to hundred pounds. He continues to build metabolically active lean muscle mass with his consistent training. Steven mentioned that he likes using the Jefit app for motivation and to track his strength and cardio workouts. He also plans to use the award-winning app for his training business as a tool for coaching his clients. Congratulations Steven! You are setting a great example for many others who are looking to experience a similar body transformation.

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Steven Duckwiler Transformation
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Image Credit: Steven Duckwiler

Use the Jefit App to Help With Your Own Personal Health Journey

Millions of members have had great success transforming their bodies using the Jefit app. The app is a customizable workout planner, training log, can 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. Stay strong with Jefit.




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