All You Need to Know for Effective Fat Loss

If you want to lose body fat, you’re not alone. Effective fat loss, however, can seem impossible at times, especially if you try to overcomplicate things. Many magazines, articles, Instagram “experts” and YouTubers like to share their opinions on the matter, and this can make it seem even more complicated. Below, you’ll find four simple items that you need to remember for effective fat loss. Stick to them, and it’ll work for you too.

Find a Type of Exercise You Enjoy

Exercise is important but not the most important aspect of fat loss, believe it or not. It can help, though, and a ton of additional benefits come with it. Finding a type of exercise you enjoy regularly will make it so much easier. Switch it up occasionally and just have fun with it. 

Get Your NEAT Up 

Non-exercise activity thermogenesis, or NEAT, is the energy your body uses for daily movement other than exercise. Len Kravitz, PhD, defines NEAT as “the energy expenditure of daily activities such as sitting, standing, walking, and talking – all activities that are not considered planned physical activity of a person’s daily life.” It is basically the “micro” exercise you do each day while going about your daily activities. By walking more and aiming to be more active day to day, it will, collectively, make a big difference.

In one research study it was determined that lean subjects (higher NEAT level) expend approximately 350 more calories a day (i.e. walking and standing) when compared to obese subjects (lower NEAT level). That amount of calories over the course of one year (with all other factors being equal) would equate to a weight-loss of 36.5 pounds!

Control Sleep and Stress 

Sleep and stress play a huge role in fat loss. Make sure you’re getting a minimum of 8 hours a night, and keep your stress levels under control. Look after yourself and get into a routine with it. A study published in the Canadian Medical Association Journal showed that individuals who got less than 5.5 hours of sleep each night, lost 60 percent more lean muscle that those who got adequate sleep.

Eat a Balanced Diet 

The most important aspect of fat loss is how you eat. You don’t have to be perfect, but you do have to be consistent. Fad diets should be avoided, and instead, a balanced, healthy eating approach should be taken. Finally, remember the following quote from exercise scientist, Tim Noakes, MD, PhD, “the benefits of exercise are unbelievable, but if you have to exercise to keep your weight down, your diet is wrong.”

Workout with Jefit

Jefit is a workout log app that helps 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!

10 Reasons to Do More Strength Training and Cardio

Each bout of exercise has the power to improve our body both physically and psychologically. We have a tendency with exercise, however, to judge if it’s actually working by what the bathroom scale reads. Weight loss only tells half of the story. There are many areas that regular exercise improves when it comes to our body. Many of which are not visible to the naked eye. Here are just a few of those strength training and cardio benefits.

Strength Training Benefits

  • Building muscle mass can increase metabolism by 15 percent. So, if you’re looking to rev up a slow metabolism and stay functional as you age, you need to be strength training at least a few times each week.
  • It will prevent sarcopenia – which is the loss of muscle mass as you age – you can lose up to 10 percent or more of your muscle per decade after age 50.
  • Resistance training plays a role in disease prevention, as with type 2 diabetes.
  • Improves the way the body moves, resulting in better balance and less falls as you age (you can reduce your risk for falling by 40 percent).
  • Preserves the loss of muscle mass during weight loss (Donnelly et al., 2003).
  • Will offset bone loss as you age. Women can expect to lose one percent of their bone mass after age 35 (and this increases following menopause). Read Strong Women, Strong Bones for more information on the bone loss.

Cardiovascular Exercise Benefits

  • Aerobic exercise improves your mood by decreasing stress and anxiety levels. Read The Inner Runner by Jason Karp, Phd and Exercise for Mood and Anxiety by Michael Otto, Phd and Jasper Smits, PhD for more on this topic.
  • Regular cardio exercise, like jogging, hiking, jump roping, “loads” the bones of the lower extremity, in turn, making them stronger.
  • Makes your heart stronger. Reduces your resting heart rate enabling your body to deliver oxygen more efficiently to your working muscles.
  • The American College of Sports Medicine states that higher levels of cardiovascular fitness is associated with approximately a 50 percent reduction in risk of disease.

There are many reasons to continue strength training and doing cardio exercise on a regular basis. We looked at just the tip of the iceberg here today.

Reference

Donnelly, J.E., Jakicic, J.M., Pronk, N., Smith, B.K., Kirk, E.P., Jacobsen, D.J., Washburn, R. (2003). “Is Resistance Training Effective for Weight Management?” Evidence-Based Preventive Medicine. 1(1): 21-29.

Try Jefit: Just Named Best Online Strength Training Workout

Jefit was recently named best online strength training workout for 2021 in an article published by Healthline. 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.

Try These Nutritious Breakfast Options to Energize Your Workout

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 used 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 further 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 (carbs) and body (carbohydrates, fats and some protein). Not eating for longer periods of time will adjust the ratio of how the body utilizes carbohydrates and fats for fuel. A higher percentage of stored fat (instead of more carbs) typically get used when doing IF.

What Are Macronutrients and 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 your human body function properly.

The authors actual breakfast this morning (you guessed it, oatmeal)

Nutritious Breakfast Options

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 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 it’s natural occurring sugar found in fruit, as opposed to added sugar. Most of the fat comes from the walnuts, this can be optional, keep in mind their a healthy source of fat. To add a little more protein, substitute the walnuts with almonds. The big takeaway though – 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 the ones mentioned here.

A Second Quick Option

When you don’t have the time in the morning to cook your breakfast, try this quick nutritious breakfast option. All you need is a blender and a few ingredients. Add 1-2 cups of almond milk, a scoop of whey protein powder, a banana or other fruit, nuts and sprinkle in some cinnamon and turmeric. This is a perfect high protein drink that will help you start your day off right. It also works as a pre/post workout option. You can go crazy and add the oatmeal to the mix.

Use the Jefit App

Jefit app was named best app for 2020 and 2021 by PC Magazine, Men’s Health, The 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. Stay strong with Jefit!

Sleep Deprivation Causes and Effects in the Gym

sleep deprivation causes and effects

One of the biggest factors that contributes to how well we perform at the gym is sleep. Sleep quality plays such a vital role in maintaining a healthy and active life. This is why when we lose sleep on a consistent basis, it can really impact on our gym performance and in our day-to-day lives in general. This post is going to cover sleep deprivation causes and effects in the gym so you can learn just how much sleep impacts on our performance and what we can do about it.

Sleep Deprivation Causes and Effects in the Gym

Lifestyle Sleep Deprivation Causes

While there may be many possible underlying causes of why people are sleep deprived, most of the time, it is our bad sleeping habits that are affecting our shut-eye.

In this on-the-go lifestyle that we lead, we tend to stay up later, finishing work, watching television or staying connected to others via our social media.

It may not seem like it but this can really affect our sleep quality, which may be one of the many reasons why you are unable to get a good night’s sleep.

Maybe you have a demanding job so you find yourself working quite late all the time, checking emails. Maybe you have lots of things to do around the house that keeps you up. Whatever there is, there are many sleep deprivation causes that are based on our lifestyle choices.

The Many Effects of Sleep Deprivation

Just as there are many possible causes, there are also many effects of lack of sleep.

You Feel Lazy

Hands up if you have ever had a bad sleep and felt like skipping your gym workout because of it?

I know I have.

Feeling lazy because you have missed out on hours of sleep can cause you to skip your workout, meaning you will fall behind in your training. This lack of motivation can cause you to be unwilling to move or be active all day, and we all know how important it is to move daily.

You’re Moodier

Not only will you be feeling lazier and less motivated but you will also moodier.

This is not a great situation for you or the people around you.

You may find that you will be moodier, more irritable and grumpier because you will have less serotonin in the body.

And if you skip your training session because you are feeling lazy (i.e. see point above), you will not be active which can actually help improve your mood by releasing endorphins.

You Can’t Concentrate

Just say that you do somehow manage to make it to the gym. Is your workout as efficient as it could be? Are you able to make it through your regime like you typically can or are you finding it harder to concentrate?

Another one of the sleep deprivation causes and effects in the gym include trouble focusing. You will find yourself becoming more easily distracted which means that while you managed to make it to the gym, the quality of your training will be compromised.

Your Energy Levels are Low

Not only will you have decreased concentration but you will also have less energy. This may make your usual workout seem a lot harder than it usually is.

You may find that you will be unable to hit the same weights, sets or reps as last time – all because you are feeling drained from lack of sleep.

Your Body Can’t Recover Properly

Sleep is such an important factor in your body’s rest and recovery. Without proper sleep, your muscles and bones cannot grow or repair themselves. This can perpetuate DOMS, make it harder for you to feel 100 percent again and back to normal. This is especially bad if you do weight training or strength training.

If you are deprived of sleep, you are depriving your body of the time that it needs to relieve muscle tension and soreness. And you will definitely feel it the next day.

Your Metabolism Slows Down

Lack of sleep slows down your metabolism and decreasing leptin – the hormone that helps keep you feeling full. In turn, this causes, your appetite to increase so you feel much hungrier than usual.

If you are trying to keep a healthy diet, then this can definitely derail your good intentions and you may find yourself reaching for an unhealthy snack.

While you should treat yourself every once in a while without feeling guilty, you may find that you feel the sleep deprivation causes and effects all day. This means that you may find that the unhealthy snack has turned into an unhealthy day.

Without consuming the adequate nutrition your body needs, especially to help your workouts, then you may see your gym performance fall.

5 Tips on How to Get Better Quality Sleep

Here are some easy steps that you can take to get longer and better sleep:

  1. Choose a time that will give you adequate hours of sleep for you to wake up feeling refreshed the next day. Make sure that you consistently go to bed at this hour. This may take some time getting used to but eventually, your body will learn your earlier bedtime. To help get you started, try going to bed half an hour/an hour earlier each night until you reach your desired time.
  2. Set an alarm an hour before that time to begin the winding down process for sleep. This includes turning off all electronics so that the blue light it emits doesn’t disrupt the body clock. This also means stop doing work and checking emails.
  3. Keep your bedroom quiet and dark.
  4. Try meditating for better sleep. Meditation can help you unclutter your mind and prepare your head and body for sleep.
  5. Exercising daily is also a great way to help get better sleep. Just make sure you don’t engage in vigorous exercise too close to your bedtime. Otherwise, you will be too worked up to sleep.

As you can see, the sleep deprivation causes and effects in the gym are plentiful. Sleep really does make such a big impact – good and bad – in your training and health in general. To get the best out of your workout each day, have better and longer sleep.

Jefit App

Jefit is a gym workout app that helps all gym goers and athletes keep on track with their fitness goals. It has the largest exercise library complete with free workout routines to help mix up your training. It also gives you the ability to update and share your workout log with the supportive community.

How have you found your sleep affects your training? What sleep deprivation causes and effects have you seen on your fitness journey? Let us know in the comments below!

sleep deprivation causes and effects

Activities to Bring Your Exercise Routine to the Next Level

There are many activities to choose from when trying to get in or stay in shape. Some activities are better than others and may be more beneficial when added as part of a weekly exercise routine.

The following three activities are some of the best based on their high energy expenditure. Each is ideal in their own right because they offer multiple options. The following activities also fit well as part of a warm-up or for circuit training.

Add Jumping Rope to Your Exercise Routine

There is a great deal of research on the benefits of jumping rope. One such study, was led by John Baker of Arizona State University. He divided 92 male students into two groups. One half of the group skipped rope for 10-minutes a day while the other half jogged for 30-minutes a day. After six-weeks, the men were administered the Harvard Step Test to measure changes in cardiovascular fitness. Each group showed an equal level of improvement.

Baker concluded that 10-minutes a day of jumping rope was as efficient as 30-minutes a day of jogging. He meant meant more specifically, when looking to improve cardiovascular efficiency. He recommends jumping rope, which is less time-consuming than jogging, as a valuable component for any physical education program; especially when the goal is to improve endurance. A 2013 study published in Medicine and Science in Sports and Exercise found 10-minute “bursts” of exercise, like rope jumping, added to your daily quota of exercise, improves fitness.  It concluded that ‘some exercise is better than nothing’ and that by adding small bouts of exercise you can lead to a big impact.

Jumping rope will expend about a 750 calories an hour depending on bodyweight (at 120-140 turns per minute). This is equivalent to running close to a six-minute mile pace. When the intensity is increased, the caloric expenditure can increase to 1000 calories or more per hour. A boxer can hit 300 RPM in a minute of jumping rope. You can also experiment with a weighted jump rope or wear a weight vest to challenge yourself more.

Rowing is a Great Addition to any Exercise Routine

There is a reason why facilities like Crossfit, have ergs or Concept 2 rowing machines lined up. It is a complete, full body workout that uses about 85 percent of the muscles on the body. Rowing alone is a great exercise. It is ideal for a WOD or placed in a circuit. Finally, it can be a beneficial warm-up prior to hitting the weight. Try a 500 meter row prior to your next strength workout. If you want a great aerobic test, try to row 500 meters in about a minute thirty! For a great full body workout try the following routine:

30-20-10 Rowing Protocol – Start with an easy row for 3 to 5 minutes to warm-up. Then row 30-seconds at a low intensity, followed by 20-seconds using a moderate intensity and finally, row all out, high intensity, for 10-seconds. Repeat x 5 and cool-down. Progress to doing this x 10 rounds.

Try HIIT for Maximal Gains in Minimal Time

High intensity interval training (HIIT) is an exercise topic that arguably been studied more in the past decade than any other. It is highly likely, that every aspect of HIIT has been looked at. Research from Petrofsky and colleagues (2011) in the Journal of Applied Physiology is one such example. In that study, a 6-minute HIIT protocol elevated metabolism in test subjects for 36 hours. A second study, published in the Journal of Strength & Conditioning, showed similar results. Subjects in this study performed just 27 minutes a week of interval-based exercise. The study showed VO2 max and work output increased 11 and 4.3 percent respectively in just 6 weeks.

The Jefit app offers many HIIT options for all training abilities, with equipment or just bodyweight. In addition, cardio intervals are great for burning some calories on the days you don’t do strength training. Add some of these activities into your weekly training routines to take your program to the next level.

Most Popular Jefit Exercise for Major Muscle Groups

The following list includes the top 12 most popular exercises for each muscle group used on the Jefit app. The list was put together based on exercise popularity which equates to the most downloads. The ranking (1-12) in each column, shows the number of times each exercise has been downloaded over the past decade. This list includes only barbell, dumbbell and machine exercises, not bodyweight, kettlebell or exercise band.

The list was generated to help anyone who uses the award-winning Jefit app build their strength programs more easily. The Jefit app currently includes about 1300 exercises.

*Each column includes the following format: Barbell (left), Dumbbell (middle), and Machine-based exercises (right).*

Most Downloaded Leg Exercises

  • Barbell Squat
  • Barbell Lunge
  • Barbell Full Squat
  • Barbell Front Squat
  • Barbell Stiff-Leg Deadlift
  • Barbell Hack Squat
  • Barbell Clean Deadlift
  • Barbell Clean
  • Barbell Front Squat
  • Barbell Wide Stance Squat
  • Barbell Step Up
  • Barbell Single Leg Squat
  • Dumbbell Lunges
  • Dumbbell Squat
  • Dumbbell Step Up
  • Dumbbell Walking Lunge
  • Dumbbell Rear Lunge
  • Dumbbell Stiff-Leg Deadlift
  • Dumbbell Pile Squat
  • Dumbbell Bench Squat
  • Dumbbell Iron Cross
  • Dumbbell Lateral Lunge w/ Bicep Curl
  • Dumbbell Jump Squat
  • Dumbbell Single Leg Squat
  • Prone Leg Curl
  • Leg Extension
  • Leg Press
  • Seated Leg Curl
  • Smith Machine Squat
  • Hack Squat
  • Thigh (Hip) Abduction
  • Thigh (Hip) Adduction
  • Cable Standing Leg Curl
  • Smith Machine Stiff-Leg Deadlift
  • Machine Squat
  • Leg Press (Narrow Stance)

Best Back Exercise

  • Barbell Deadlift
  • Bent Over Row
  • T-Bar Row
  • Romanian Deadlift
  • Barbell Good Morning
  • Reverse Grip Bent Over Row
  • Barbell Pullover
  • Barbell Bent Over One-Arm Row
  • Barbell Inverted RowRack Pulls
  • Incline Bench Row
  • Lying Cambered Row
  • Reverse Grip Incline Row
  • Dumbbell One-Arm Row
  • Dumbbell Bent Over Row
  • Deadlift
  • Back Shrug
  • Palms In Bent Over Row
  • Pullover on Stability Ball
  • Lying Rear Deltoid Row
  • Palm rotational Row
  • One-Arm Pullover
  • Reverse Grip Incline Row
  • One-Arm Lying Rear Row
  • One-Arm Row on Stability Ball
  • Wide Grip Lat Pulldown
  • Cable Seated Row
  • Back Hyperextension
  • Close Grip Front Lat Pulldown
  • Wide Grip Behind Head Pulldown
  • Cable V Bar Pulldown
  • Cable Straight Arm Pushdown
  • Cable Underhand Pulldown
  • Smith Machine Deadlift
  • Seated Machine Row
  • T Bar Lying Row
  • Smith Machine Bent Over Row

Top Chest Exercise

  • Barbell Bench Press
  • Incline Bench Press
  • Decline Bench Press
  • Wide Grip Bench Press
  • Front Raise and Pullover
  • Wide Grip Decline Press
  • Barbell Neck Press
  • Decline Pullover
  • Wide Grip Decline Pullover
  • Pullover and Press
  • One Arm Floor Press
  • Reverse Grip Incline Bench
  • Dumbbell Bench Press
  • Incline Press
  • Dumbbell Fly
  • Incline Fly
  • Straight Arm Pullover
  • Dumbbell Deep Push Up
  • Bent Arm Pullover
  • Hammer Grip Incline Bench
  • Decline Press
  • Incline Fly w/ Twist
  • Around the World
  • One Arm Bench Press
  • Machine Fly
  • Cable Crossover
  • Machine Bench Press
  • Incline Chest Press
  • Smith Machine Bench Press
  • Cable Lower Chest Raise
  • Machine Butterfly
  • Smith Machine Incline Bench
  • Cable Incline Fly
  • Inner Chest Press
  • Decline Chest Press
  • Leverage Incline Chest Press
Dumbbell Lateral Raise
  • Barbell Shoulder Press
  • Barbell Shrug
  • Upright Row
  • Standing Military Press
  • Front Raise
  • Shrug Behind the Back
  • Push Press
  • Clean and Jerk
  • Seated Military Press
  • Bradford Rocky Press
  • Rear Deltoid Row
  • Standing Front Raise Overhead
  • Dumbbell Lateral Raise
  • Shoulder Press Shoulder Shrug
  • Front Raise
  • Arnold Press
  • Standing Press
  • Bent Over Deltoid Raise
  • Upright Row
  • Reverse Flyes
  • Seated Side Lateral Raise
  • Lying Rear Lateral Raise
  • Standing Alternating Front Raise
  • Cuban Press
  • Machine Shoulder Press
  • Machine Shrug
  • Overhead Shoulder Press
  • Machine Upright Row
  • Cable Upright Row
  • Cable Lateral Raise
  • Cable Front Raise
  • Reverse Flyes
  • Cable Sgrug
  • Cable Standing Deltoid Raise
  • Cable Internal Rotation
  • Cable Rope Rear Deltoid Row

Most Often Used Arm Exercises (top 6 Bicep/Tricep exercises)

  • Barbell Curl
  • Preacher Curl
  • Drag Curl
  • Standing Wide Grip Bicep Curl
  • Standing Close Grip Bicep Curl
  • Bicep Curl Lying Against an Incline
  • ———————————
  • Barbell Lying Tricep Extension
  • Close Grip Bench Press
  • Barbell Lying Tricep Press
  • Seated Overhead Tricep Extension
  • Reverse Tricep Bench Press
  • Close Grip Behind Neck Press
  • Dumbbell Alternating Hammer Curl
  • Alternating Bicep Curl
  • Bicep Curl
  • Hammer Curl
  • Alternating Incline Curl
  • Dumbbell Zottman Curl
  • ————————
  • Standing Tricep Extension
  • Tricep Kickback
  • Lying Tricep Extension
  • One Arm Tricep Extension
  • Alternating Kickback
  • Dumbbell Tate Press
  • Machine Bicep Curl
  • Cable Close Grip Curl
  • Preacher Curl
  • Cable Standing Bicep Curl
  • Cable One Arm Bicep Curl
  • Cable Reverse Curl
  • ———————-
  • Machine Dip
  • Cable Rope Tricep Extension
  • Cable Tricep Pushdown
  • Cable Rope Overhead Tricep Extension
  • Pushdown V Bar
  • Weighted Tricep Dip

Core Exercises

  • Barbell Ab Rollout on Knees
  • Barbell Seated Twist
  • Barbell Standing Rollout
  • Barbell Side Bend
  • Barbell Press Sit Up
  • Dumbbell Side Bend
  • Two Arm Side Bend
  • Wood Chop
  • Alternating Prone Cobra (Stability Ball)
  • Standing One Leg Cobra
  • Machine Decline Crunch
  • Cable Crunch
  • Ab Crunch Machine
  • Knee Hip Raise on Parallel Bars
  • Cable Wood Chops
  • Cable Side Bends
  • Cable Kneeling Pulldown
  • Cable Russian Twist
  • Cable Seated Crunch
  • Parallel Bar Leg Raise
  • Cable One Arm High Pulley Side Bend
  • Cable Pallof Press with Rotation

Final Thoughts

As a Jefit member, look to use some of these great exercises in your future strength workouts. There are many hidden gems making up this list that should be rated even higher, like cable pallof press with rotation. This is considered an excellent anti-rotational core exercise. Another beneficial exercise to use is cable internal rotation. Not making the list is cable internal rotation. Perform both of these rotator cuff exercises in your next workout, using a lighter weight and higher repetition count. A great exercise that is also low on the list is barbell step up. Try this great compound leg movement in a future strength program as well. Stay Strong with Jefit!

Use Jefit to Record & Track All Your Exercises

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 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.

6 Outdoor Exercise Ideas to Add to Your Cardio Routine

Summertime, and the livin’ is easy. Hitting the gym for strength training is one thing but sweating on a treadmill doesn’t sound too appealing and it can make you feel like a hamster on a wheel at times. Now that the weather is warm, you can spice up your cardio routine with various outdoor activities that will not only help you sculpt your body, but also allow you to spend some time in nature, which is extremely beneficial for your overall health. Here’s a list of outdoor exercise ideas to bust out of your fitness rut.

Trampoline Workouts

Yes, we are serious. Trampolining is usually perceived as an activity suitable for kids’ playdates, but this is just a common misconception. It’s true that jumping and bouncing on a trampoline is exhilarating and it helps kids’ channel their energy while having a lot of fun, but it’s also an amazing way for adults to burn fat and get some outdoor exercise. A research study by NASA has shown that it’s even more effective than jogging when it comes to staying fit, so a 10-minute trampolining session makes for better cardio than 30 minutes of jogging. In other words, if you want to train hard without even realizing it, find the nearest outdoor trampoline or you can purchase a small one for your backyard online.

Rock Climbing

This one might seem too extreme, but what’s actually extreme about it is how many calories you can burn in just one hour: 800. Rock climbing will perfectly tone and shape your arms and legs, while strengthening your core in the process, too. The fitness benefits of this exercise are obvious, but what many people don’t take into consideration are its psychological and social implications. Namely, there’s no better way to face your inner fears and obstacles, learn how to overcome them, and boost your self-confidence than rock climbing. This is a team sport, which means you’ll also develop a sense of belonging and connect with your teammates on a deeper level. During the colder months you can hit an indoor climbing wall. If this is too difficult for some, try getting outdoor exercise via hiking.

Rowing

Why spend your time at the stuffy gym on a rowing machine when you can have the real McCoy? Rowing is a perfect cardio workout and it engages 9 major muscle groups. An hour of moderate-effort rowing or canoeing can burn up to 400 calories. What’s also great about this low-impact activity is that although it practically melts fat, you can stay injure-free as there’s no pressure on your joints and knees. It’s equally effective for upper and lower body muscles, as well as for strengthening the core. Last but not least, rowing is a fun, exciting, and invigorating way of shaping up.

Long Boarding

Long boarding has become increasingly popular over the past few years and for good reason. This isn’t your traditional sport but, believe it or not, it can be even more beneficial than running, even though it’s significantly less physically demanding. With 4 to 7 calories burned per minute, long boarding qualifies as effective cardio training. A list of its positive effects is long, and it’s topped by the fact that your balance will be greatly improved. Even when you’re too busy to fully dedicate your time to exercising, you can use your longboard as a means of transportation. What better way to get some outdoor exercise. Of course, it can’t be denied that proper equipment is crucial if you want to stay safe when you hit the road, but luckily, finding a well-stocked, specialized skate shop in the US isn’t a problem.

Stair-climbing Workout

Regular stair-climbing workouts can do wonders for all those who aren’t exactly adrenaline junkies, and who like to keep it simple. If you’re strapped for time, but still want to do something for your body and health, all you have to do is put on your sneakers and go to a nearby tall building. It’s effective, affordable, and it only takes half an hour or so. When it comes to caloric expenditure, an average 140-lb person can burn more than 80 calories by running up seven flights of stairs in 5 minutes. The effect is even better if you carry a heavier object or a weighted vest. Personally, I like walking/running stadium stairs at a nearby high school and university. Check out running stadium stairs at Harvard University, which I’ve been doing since the late 1980’s and talk about a fantastic outdoor exercise.

Trail Running

No workout list is complete without running, but it would be a good idea to change your urban scenery for a more beautiful natural setting and enjoy some fresh air. Many people find track running boring and monotonous, and trail running can provide them with much-needed excitement. It is a great outdoor exercise too. Due to the uneven terrain, you’ll have to adjust your pace and put even more effort into covering steep slopes. All this will result in a 10% increase in your calorie burn, not to mention that this kind of cardio puts less strain on your joints and bones compared to running on the sidewalk.

As you can see, there are many interesting cardio workouts that will not only help you stay fit, but also improve your mental health, and overall well-being. If you’re looking to take the last two activities to the next level, try using trekking poles for both added calorie burn and more of a complete workout.

Use Jefit to Record & Track Your Cardio Workout

Jefit is a gym workout app that helps all gym goers and athletes keep on track with their fitness goals. Not only does it you the ability to update and share your workout log with the supportive community, it has the largest exercise library that covers both weight training and cardio.

Five Tips to Keep You Healthy Inside and Out

There’s so much more to looking good and feeling fit than building up muscles. Fitness starts within the body and is a combination of fitness of the mind and body. The western culture has lost the connection between the mind and body, so we embark on the latest fitness craze and fad diet, only to fail a few weeks down the line. Reconnecting the mind with your fitness goals will help you to achieve a lifelong regiment of good health.

To really focus on fitness goals you need to feel fit on the inside. You also need to feel good about yourself. If there is anything you can change do it! For example, perhaps you’re feeling stressed at work, which is causing you to choose unhealthy foods or alcohol as a quick fix?

Here are five tips to help you develop a healthy mindset in order to meet your fitness goals and most importantly, stick to them!

Regular Health Checkups

Make sure to attend all of your regular health checkups to check on your blood pressure, cholesterol and blood sugar. This will ensure you have a clean bill of health for starting any exercise regime and will flag any potential health concerns. Make sure you raise any concerns that you have with your physician.

Eat Healthy

The old adage of “you are what you eat” is true and not just an old wives tale. If you eat foods that are considered healthy, you will automatically feel healthier. Try to avoid processed foods, sugar, alcohol, caffeine and unhealthy fats. Include in your diet fresh fruit and vegetables, whole grain foods, protein and keep hydrated with plenty of water.

Sleep

Sleep is our bodies opportunity to regenerate. Getting too little or too much sleep can affect our physical and mental health massively. A lack of sleep can affect the whole body, causing lack of concentration, reduced motor skills, impaired immune system and even our cardiovascular health. Feeling exhausted will tempt you to eat unhealthy foods as your body will crave carbohydrates and sugar to give you energy.

Try to get into natural daylight during the day. Artificial lights and darkness doesn’t provide us with a clear definition between night and day. Avoid looking at your smartphone before bed and don’t drink any caffeine after 2 pm. If all else fails visit your medical practitioner.

Exercise

The combination of exercise and a healthy diet are what ultimately enables you to reach optimal health. Have clear goals and start gradually. Mix up your routines, for variety so that you don’t become bored. Seek expert advice from personal trainers as to how to develop the best routine for you. Most importantly, use Jefit app to help track and stick to your goals.

Be consistent and make small changes to your life. Once you have formed the habit of keeping yourself healthy – you are on your way. Exercise helps decrease stress in your life, in addition to keeping you healthier, both mentally and physically.

Work on Your Mobility

Mobility refers to the ability to move freely around a specific joint. When you have healthy range of motion (ROM) in all the joints, your body is free to move and adjust to its position in the most efficient way. As a result, activities and movement are more natural and less restrictive. When you have sufficient joint mobility you also get more out of your workouts at the gym. As a result of inactivity, chronic stress, and aging, your ROM and mobility begin to decrease. It is important that a regular mobility routine is incorporated into your exercise program. Specific areas should be addressed to improve joint mobility such as the hips, shoulders and lumbar and thoracic spine as a start.

Use the Jefit App to Keep You Healthy

Jefit is a gym workout app that helps all gym goers and athletes keep track of their fitness goals. Not only does it give you the ability to update and share your workout log with the supportive community, it has the largest exercise library that covers both weight training and cardio.

5 Tips to Be More Consistent with Exercise

When it comes to exercise, it’s safe to say that it’s not always easy to stay consistent with your exercise routine. Sometimes, when you first get started, you can be incredibly passionate about your journey. You’ll enjoy the process and be really keen to keep things up. But before long, you’ll find that work, life, or relationships tend to throw you off track. Some days, you just won’t feel up to it and so you slack off. And you know that when you fall down once, it’s always a slippery slope from there. But when it comes to working out, if you want to see results, you have to be consistent with what you’re doing. Yet it’s not always that easy to do. So let’s take a look at five things that can help you to stay consistent.

GOALS

First up, you’re going to want to think about setting a few goals for yourself. Because when you’re just working out with no real intentions or plan, it can be so much harder to stay motivated and consistent. But when you know that you want to lose weight, gain muscle, or feel in shape for your vacation, you’ll find that your mind stays motivated and you can keep up with your schedule. So think about what your fitness goals are, set yourself a deadline, and stay on track. Write them down and post it so you see it…remember, you don’t own it until you write it down.

GET A WORKOUT PARTNER

Maybe you’re the kind of person that just can’t stay motivated on their own? When that’s the case, you might like to think about getting yourself a workout partner. Lots of people work better in a pair or a team. So if you know a friend, family member, or even your other half, wants to workout, why not do it together? You can be each other’s support systems and keep each other on track. You will probably become more consistent with your exercise routine at the gym or home too.

HIRE A TRAINER TO GET MORE CONSISTENT WITH EXERCISE

If you think that you need some direction, then a trainer or coach might be just what the doctor ordered. Whether it’s a full-service personal trainer and nutritionist from your gym, or a coach or trainer that you use virtually, this can often be the trick to keeping you consistent. Because when you have structure and someone there guiding you, you have no choice but to stay consistent. There is something known as the Hawthorne Effect that can also help you. It basically states that people will do better with an activity when they know they are being observed rather than trying it on their own.

FIND THE PASSION

From here, you’re also going to want to check in with yourself and be real. Because if you’re trying to force yourself to workout when you really don’t want to, it’s always going to be hard for you to stay consistent. You need to be passionate about your goals, the results that you’re looking to achieve, and the kind of workout that you’re doing. When you can truly fall in love with the process, consistency will come easily to you.

PROGRESS PHOTOS

Finally, you’ll want to think about documenting your progress. The Jefit app allows you to upload before and after photos of yourself. Doing this can often be the motivation needed to stay consistent with what you’re doing in the gym or at home.

USE JEFIT APP TO BECOME MORE CONSISTENT WITH EXERCISE

Download the 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.

Jefit Improves Workout Efficiency in the Gym

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.

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.

Back to the Gym: 7 Important Factors to Reconsider

Good health and longevity are possible through daily activity. With this in mind, working out is not only a necessity, it’s imperative for a healthy mind and body. With that said, it’s probably wise for most people to join a nearby gym to get the most out of their workouts. I addition, you’ll have access to professional guidance (staff & trainers) and equipment.

With the unending list of gyms near you, choosing the right facility that meets your needs may take some work. To ensure that you pick the best gym and get the most benefit, here are some factors to reconsider as gyms begin to open up once again around the country.

1. Location

Although you want to engage in an activity, going to the gym should not turn into an exercise by itself. As such, proximity to the gym ranks top of the factors to consider. Ensure that the gym you choose is close to your home or apartment thus making it easy for you to go to the gym in the evening and morning. Next, consider the safety of the location of your gym to avoid getting mugged. If your gym is armed with amenities; however, you can pick one that is a bit far as you can exercise and prepare for sessions. If possible, a gym within a 15-20 minute drive works best or something along the way home from work.

2. Purpose

Before choosing a gym, you should come up with a workout routine that addresses your needs. A coach or personal trainer typically calls this a needs assessment or analysis. After designing your workout routine, check to make sure the gym is equipped for your exercise needs.

3. Exercise Equipment

Ensure that your gym has all the equipment to meet your needs and goals so your results won’t be limited. Also, make sure your gym has a qualified group of trainers (degree & certification) who have experience working working with a possible client like yourself. Make sure when you get your tour the workout area is up to par, thus assuring your safety when performing any type of strength or cardio exercise. While at this, categorize your exercises into cardio workouts, mobility/flexibility work, bodybuilding workouts and strength training. Make sure each of these areas in the gym are well equipped to meet your need.

4. Hours of Operation

With several things to compete with, trying to always squeeze a workout into your busy schedule is inadvisable. When choosing a gym, make sure that it ‘s open in your free time thus allowing you to workout at your convenience. Also, some gyms shut down seasonally. If these seasons are during your “free time”, it will prove a pain in changing to another gym. Ensure that your gym is open for the more significant part of the year to get the most benefits.

5. Check Reviews Online

Nothing hurts as much as getting high expectations and services that don’t even meet the bare minimum standards. When choosing a facility, go through the reviews customers left online thus rating the quality of service you expect. Finally, see what customers say about the cleanliness of the facility especially with a pandemic still lingering.

6. Price

A significant factor to consider when choosing a gym is the price. Although you want to get strong, it does not necessarily mean you have to blow your savings. With the numerous options available, choose a gym that falls within your budget thus saving money for other purposes like maintaining a bodybuilding budget. While at this, keep it in mind that you get what you pay for. A cheap gym service usually means less equipment and trainers.

7. Services

In the case you want to exercise as a family, accessibility is a factor to consider. Choose a studio or facility with amenities that cover each member of your circle thus avoiding any struggle with regrouping. Also, inquire about personal training or coaching services in case you choose to hire a personal trainer at some point for yourself or a family member.

Use the Jefit App at the Gym

The Jefit app was named best app for 2021 by PC Magazine, Men’s Health, The 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 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.