Losing Body Fat Short Term Improves Life Long Term

Today, much of the population struggles with being overweight. The mortality rate of the population worldwide is higher for obesity-related conditions than for anorexia-related issues or starvation. Our obesity rates result from a variety of factors, such as excess consumption of fast food, food manufacturers bombarding their products with harmful ingredients, and our excessive sedentary lifestyles. The result is an eventual increase in body fat over time.

If you’re currently overweight or obese, losing body fat can reduce your risk of developing many health complications that could potentially be serious. Even a slight weight loss (and maintenance) of 5 percent of your current total body weight can offer health benefits. Shedding those extra pounds can be akin to pulling teeth, though! And as we get older, our metabolisms tend to slow down, compounding the problem even further. Therefore, we must make the distinction of approaching weight loss as a healthy, sustainable lifestyle involving balanced nutrition and exercise instead of a diet or, worse yet – a dreaded crash diet!

Let’s take a look at some reasons why staying lean and getting into shape will help you and your life in the long run.

Reduced Risk of Developing Diabetes

Being overweight increases your chances of developing type-2 diabetes. One’s BMI plays a strong relationship in diabetes and insulin resistance. The more excess weight your body carries, the more resistant your tissue and muscle cells become to the insulin hormone. People who have type 1 diabetes also need to keep their weight under control. An abundance of fatty tissue can make it difficult for insulin to work correctly, leading to raised insulin levels and trouble controlling blood sugar.

Lower Blood Pressure

Elevated blood pressure can pose chronic health problems—the risk of developing high blood pressure triples for adults with excess weight issues. On the positive side, each pound of weight loss can lead to a drop of one point in both the upper (systolic) and lower (diastolic) number readings in your blood pressure measurements.

Less Joint and Knee Pain

Did you know that around four pounds of extra stress get placed on the knee joints for each additional pound you carry? So, for example, A 150-pound person who is 10-pounds overweight will add 40 more pounds of pressure to every step. But that same person would experience a 30-pound pressure relief if they achieved a total body weight loss of 5 percent.

Reduced Heartburn

The bad news is extra body fat places excess pressure on your stomach, which can force a reflex action of stomach acid up into the esophagus, resulting in that fiery heartburn discomfort. The good news is dropping weight relieves some of this pressure and eases the effects of heartburn.

Extra Energy!

By losing some weight, you’ll feel more energized! The more body fat you accumulate, the harder your body has to work to carry out essential functions and movement, resulting in that sluggish and lethargic feeling. The body needs more adenosine triphosphate (ATP), a molecule that powers every cell, which is why you feel tired. However, when you manage to shift the body fat, you use up less ATP resulting in higher energy levels for all the tasks you wish to carry out! Overall, you feel better and healthier.

Improved Sleep

Overweight individuals are more susceptible to having poor quality of sleep and possibly even experiencing sleep apnea. Sleep apnea is a troubling condition characterized by multiple pauses in breathing occurring throughout the night. Reducing weight can often minimize sleep apnea episodes, letting the person finally catch a good night’s sleep!

Increased Self-Esteem

In short, losing body fat and getting in shape makes you feel good about yourself on all levels – body, mind, and soul! You look better, which in turn boosts your self-esteem. You have more confidence to tackle daily interactions and feel more positive about life in general.

Following a healthy and balanced diet that includes all your macro and micronutrients is key to shedding body fat. Your daily meal plan should involve each of the major food groups, as well as vitamins and minerals. The primary food groups include proteins, complex carbs, healthy fats and oils, dairy or non-dairy alternatives, fruit and veg, and vitamins and minerals. Be sure to practice sensible portion control as well. A good rule of thumb for the portion size of protein and starches is the size of the palm of your hand. The rest of the meal should be constituted of plenty of fresh veggies, fruits, and salads. In addition, be sure to integrate exercise and movement into your life routine.

We can take some inspiration from the way the French maintain their diets. They tend to remain in shape naturally. But, how do they do it, you ask? In general, they don’t indulge in overeating, and avoid processed foods and instead opt for fresh, natural ingredients. They will typically enjoy a small healthy breakfast, including cereal, yogurt with fruit, or muesli or bread. Lunch and dinner will include conservative portions of meat, veggies, and carbs, and some cheese and coffee to round off the meal.

More Apt to Exercise

Ensure exercise, movement, and activity are a part of your daily routine and that you enjoy them. It could take many forms, such as the gym or home training and doing cardio, weight training, strength, or resistance training. Or you might be someone who likes sports or activities like tennis, swimming, yoga, and other outside or indoor activities. Focus on building your lean muscle up, as muscle cells require more energy to maintain than fat cells, thus speeding up your resting metabolic rate.

The ultimate goal of fat loss is to improve your overall health and well-being, so you can lead a long and prosperous life and experience a good quality of life right into your old age. If you feel stumped and overwhelmed about tackling weight loss on your own, you might find it helpful to consult the following wellness services.

Use 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 also 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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How to Calculate Your Fat & Muscle Mass

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The amount of bodyweight someone carries does not distinguish between muscle and fat weight. Overall bodyweight does not paint a true picture of how well someone is doing regarding their diet and exercise. For example, when I step onto the scale, it tell me I weight 227 pounds, great. I’m more interested, though, in the ratio of that bodyweight number. Meaning, how muscle and fat do I currently have? What is the ratio of my lean muscle and body fat? This, in my opinion, is the more important question that we should ask ourselves every few months. As an example, my goal is 85 percent lean muscle and 15 percent body fat. If you are female gym-goer maybe that ratio looks like 75/25.

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Muscle, water, connective tissue, organ weight and more are included as part of lean body mass.

Jefit Body Composition Metrics

The Jefit website offers the ability to record and track the five key health metrics seen below. There is also the ability to input and track bodyweight, girth measurements and percent body fat via Jefit iOS and Android platforms. What is great about the website, however, is the option to see your breakdown of lean muscle mass and fat mass. Check it out!

  • Current Weight
  • Percent Body Fat
  • Lean Body Mass
  • Body Fat Mass
  • BMI (Body Mass Index)

How to Calculate Fat & Muscle Mass

First, you need your bodyweight and percent body fat numbers. Once you have these, you can then figure out the ratio of muscle and fat mass that comprises bodyweight. A few items to keep in mind. Men have about 3 percent essential fat while women have about 13 percent essential fat. This is the minimal amount of body fat that someone needs to maintain for overall health.

The average college-age male, who is a non-athlete, has about 15 percent body fat, while a female of the same age will have about 23-25 percent. A college athlete will have considerably less body fat. Here are two examples that demonstrate how fat and muscle mass are calculated.

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Let’s look at the case study from above from a Jefit user. This is from a 227 pound male who is carrying about 17 percent body fat.

First, multiply bodyweight by percent body fat. The number you get is fat weight mass. In this case, it’s 227 x 16.8 percent = 38.13 pounds, which is the fat mass.

Next, subtract fat weight (38.13) from bodyweight (227), this equates to lean mass (not pure muscle mass) which in this case is about 189 pounds. About 44 percent of this number is pure muscle mass, which in this case, is about 83 pounds. The weight of your bones (skeletal system) comprises 15 percent of your bodyweight.

What the Math Looks Like

227 x 17 percent = 38 pounds of fat weight, therefore, 227 – 38 = 189 pounds of lean mass. It’s important to understand that this number, 189 is comprised of: muscle, bone, connective tissue, fluid, skin, organ weight, etc. Otherwise known as all the good stuff. The 38 pounds is fat or adipose tissue. The ratio for this male individual would be 83/17. Or, 83 percent lean mass and 17 percent fat mass.

Men carry more muscle than women. An average male (18-39 years old) has about 44 percent of their bodyweight made up of muscle mass. About 34 percent of a female’s bodyweight is made up of muscle mass.

Use Jefit to Record & Track your Body Composition Metrics

To ensure an exercise and nutrition program is truly working, record a few baseline numbers mentioned above. Over a period of time, you should experience a slight increase in lean mass, a decrease in fat mass and your ratio should also change. Recording and tracking body composition (and strength) metrics should help keep you motivated. An assessment can be beneficial because it keeps you consistent, with both training and your nutritional intake, because you know at a future date, your metrics will be looked at again for comparison.

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Gym Workout App: 6 Ways to Measure Your Progress

Drop the Scale: 6 Ways to Measure Your Progress Without the Scale gym workout app

When it comes to measuring your progress, what tools do you usually turn to? For most of us, we usually step onto the scale and focus on the number that flashes back at us. However, stepping onto the scale is not the most accurate way to track your progress. So, here are better ways to do so, such as using a gym workout app to log your data.

6 Alternative Ways to Measure Your Progress Using a Workout App

1. Track Your Body Fat Percentage

Measuring your body fat percentage is a much more accurate and telling way to track your progress compared to the scale.

This is because the scale does not differentiate between fat and muscle in your body. It can be a problem because even if you are losing fat, you may also be gaining muscle. However, you wouldn’t know it just by judging the scale number.

A way to get around this is to measure your body fat percentage. There are multiple ways to do this such as by getting a body scanner or using a body fat caliper.

This way, you can track your body fat percentage specifically which is a better way to measuring progress. Also, remember to note down these measurements by using a gym workout app or a journal. All your data will be in the one place, making it easy to follow.

2. Track Your Body Stats Using a Gym Workout App

Not only is recording body fat percentage a great way to track your progress but so is body size. You can use an advanced tool such as a body scanner to measure specific body part sizes or a simple one like a tape measure.

You can measure any part of your body including your chest, biceps, waist, and so forth. Knowing these measurements can show you how your body parts have grown or shrunk, individually as well as in correlation to each other, e.g. chest/waist ratio.

A good gym workout app will give you the ability to input this data so you can easily keep all your records in one place.

3. Take Progress Pictures

One of the best and inspiring ways people measure their progress is through progress pictures. You may have seen them all over Instagram, and there is a reason why they have taken over the online fitness world.

By putting together pictures side by side, you can really gain a visual insight into how much your body has changed over time.

Taking progress pictures is a really great method because when you look in the mirror every day, you don’t see the small and subtle changes in your body. It is when you look back, you can see any differences in your “before” and “after” pictures.

You can keep your pictures to yourself or use a photo sharing app such as Instagram or a gym workout app to share with others in a supportive community. You never know, your progress pictures may inspire others on their own fitness journey.

4. Hearing Other People’s Comments

Apart from progress pictures, another way to tell how your body has changed is based on other people’s (supportive) comments.

Your family and friends, especially those you haven’t seen in awhile, will be able to notice any differences that you may have missed.

Not only will this be able to confirm that you are making progress but it is a big confidence booster when people tell you that you have lost weight, or you’ve gotten bigger, depending on your goals.

5. Feel How Your Clothes Fit

Another way to measure your progress without stepping on the scale is going by how your clothes fit. This is particularly useful if your aim is to lose weight.

By trying on clothes that you wore at the start of your fitness journey, you will be able to see determine if you are on track by how it fits.

It is a really motivationally boosting method in doing so as well. This is the idea of shopping for new clothes with your newfound body and body confidence is exciting.

6. Judge How You Feel

One of the biggest indicators that you are advancing towards your fitness goals is based on how you feel.

Can you lift heavier than you could 3 months ago? Does that 1-hour group fitness training class not feel as long or laborious as it did when you first started? Can you run up those flights of stairs that you struggled to walk up before?

You know yourself better than anybody, so based on how you feel, you should be able to tell whether you are progressing and getting fitter.

The scale can be an inaccurate and also demotivating way to measure performance. The numbers simply just don’t tell the entire story and can undermine your hard work and effort. By using these methods instead, you will be able to have a much more accurate and clearer indication of your hard work and efforts.

Jefit is a gym workout app that helps you measure your progress. With the ability to track body measurements, body fat percentages and progress pictures, you can save all your data and records in one place. Not only that, with a supportive community, you will be surrounded by like-minded people to share progress and motivation.

Drop the Scale: 6 Ways to Measure Your Progress Without the Scale gym workout app

The Health Benefits of Strength Training

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Many younger people engage in strength training for reasons of vanity rather than possible health benefits. Some people probably also believe that aerobic exercise trumps strength training when it comes to those health benefits. Well, both are important, and need to be performed regularly to receive any of the benefit we’re about to discuss. The best exercise though is the one that you end up doing most often.

How Many Days a Week Should I Be Strength Training?

The sweet spot is 2-3 sessions a week to obtain all the health benefits of strength training. One strength session a week is enough to maintain the strength that you have. An individual can experience gains in about 4 to 6 weeks if new to strength training.

What are the Health Benefits of Strength Training?

Helps Preserve Muscle Tissue. As you reach your fourth decade you experience hormonal changes that result in loss of lean muscle tissue. The loss of muscle tissue is even more pronounced after age 75. Other factors like stress and lack of sleep can disrupt the body even more. When this occurs, your body produces more cortisol, a stress hormone. The best way to offset this loss is to engage in a regular strength training program, 2-3 times a week. Strength training, if used properly, is like a magic pill. Researchers at Wake Forest University studied overweight adults who were in their 60’s. The study showed participants who lost weight and engaged in strength training lost less lean muscle mass than those who shed pounds through aerobic training.

Increases Strength. As you age, you lose strength, its that simple like taxes and death! Your strength levels peaks between 25-30 years old. Following that, it’s a downhill battle for most to hang on to that strength. Research studies have shown that strength can be reduced up to 40% by the time a person reaches age 70. By the time you hit age 75, you have about half of the muscle mass you had in your twenties.

In physically inactive people, there is a loss of about 3-5% of muscle mass per decade and a parallel decline in muscle strength, after age 30. As a result, the average person will lose 1/2 pound of muscle per year between age 30-60. This equates to about a loss of 15 pounds of muscle!

Builds Strong Bones. Strength training has been shown to increase bone mineral density. As weights are lifted, the tendons that are connected to bone, get “pulled-on” in the process. This constant pulling, over time, is what builds strong bones. This is a good thing because after age 40, you start to lose 1% of your bone density per year.

Helps Control Body Fat. A study in the journal Obesity reported that strength training helped adults become slimmer. Losing muscle reduces your metabolic rate. You feel like you’re not eating at times but still have difficulty losing weight. In turn, you see an increase in body fat. Regular bouts of strength training will preserve muscle mass and and to some extent, metabolic rate, and this with proper intake, will prevent body fat levels from rising out of control.

Hopefully, some of these statistics opened up your eyes a bit more regarding the benefits of strength training. Strength training a few times a week, is something you can do for yourself that always pays back strong dividends. Try the Functional Strength program featured on the Jefit app to help you build muscle mass. Stay Strong!

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What’s a Healthy Body Fat Range?

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It seems like every time we pick up a magazine or surf the web we’re overwhelmed with outlandish weight-loss claims. Let’s do a reset on this for 2020 and change the narrative. Rather than focus on weight loss like so many of us do, let’s start looking more at our percent body fat level. Do you know what your current body fat level is? You should know this number and monitor it over time.

The ideal body fat percentage for an adult varies depending on the age of the individual. Other variables that also come into play are gender, genetics, bone structure and their exercise level. College-age men typically carry 15% body fat while women have 23%, keep in mind that these numbers are for non-athletes.

Age-Related Body Fat Levels

Women:

  • 20-40 yrs old: Low fat: under 21 percent, Healthy: 21-33 percent, Overweight: 33-39 percent, Obese: Over 39 percent
  • 41-60 yrs old: Low fat: under 23 percent, Healthy: 23-35 percent, Overweight : 35-40 percent Obese: over 40 percent
  • 61-79 yrs old: Low fat: under 24 percent, Healthy: 24-36 percent, Overweight: 36-42 percent, Obese: over 42 percent

Men:

  • 20-40 yrs old: Low fat: under 8 percent, Healthy: 8-19 percent, Overweight: 19-25 percent, Obese: over 25 percent
  • 41-60 yrs old: Low fat: under 11 percent, Healthy: 11-22 percent, Overweight: 22-27 percent, Obese: over 27 percent
  • 61-79 yrs old: Low fat: under 13 percent, Healthy: 13-25 percent, Overweight: 25-30 percent, Obese: over 30 percent

Stepping onto a bathroom scale does not tell you the real story about your overall health. Your body weight is not as important as how much body fat you’re carrying. Once you can determine your body fat level, you then have a better understanding of the ratio of muscle to fat that you have.

For example, a women who weights 145 pounds and 33% body fat, can calculate that she has 48 pound of fat and 97 pounds of muscle, bone and fluid. A male, who is 205 pounds and has 25% body fat can determine he is carrying 51 pounds of fat weight and about 154 pounds of muscle, bone and fluid. Once this is known, you can start using the Jefit app to keep track of how this number changes over time. In both of these cases, the goal would be to lose fat weight while maintaining or gaining muscle, depending of course what the goals are.

Monitoring your body fat is important, and in turn, offers great insight into the status of your overall health & fitness. As you see, it’s a valuable metric to follow and offers insight into understanding if a particular strength training program is actually working.

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Member’s Public Profile Pages Back Up!

Hello All,

We just wanted to inform you that all of the Public Profiles are back up and running to match the current layout of the My-Jefit Profile Pages.

For example, view the profile of one of our regular users , Gregger and more

Kai-Barbarian

RNC053

KateDaFit

Hallbt20

Javastate

Robertrogo

Navyg1rl87

Bryntevans01

You are able to once again, view your friend’s workouts, stats, news feed update, send them a message and much more!

We thank you all for your support, patience and your usage of Jefit!

-Jefit Development Team

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