How to Get Stronger Doing Bodyweight Workouts

the best thing about a bodyweight workout is it can be done just about anywhere, at home, the gym or even when traveling. Programs using exercise equipment is best, especially for long-term gains, but the next best option is a bodyweight workout.

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10 Tips for Helping You Sustain a Healthy Lifestyle

No one needs to tell us that we’re currently living in unprecedented times. The health of everyone in this country, and worldwide for that matter, is at the forefront of all our minds. It is more important than ever to try and follow a healthy, sustainable lifestyle. How do you know if you’re living a healthy lifestyle in the first place? Harvard Health reports you’re considered healthy if you can answer “yes” to all the following criteria. (1) healthy diet, (2) healthy body weight, (3) never smoked, (4) consume moderate amounts of alcohol and (5) exercise regularly.

What’s Considered a Healthy Lifestyle?

According to Harvard Health, one important component to this type of lifestyle is a healthy diet. Meaning, an “intake of healthy foods like vegetables, fruits, nuts, whole grains, healthy fats, and omega-3 fatty acids”. In addition, avoid unhealthy foods like “processed meats, sugar-sweetened beverages, trans fat, and sodium.” No smoking in a no-brainer. A healthy body weight according to the site, is a body mass index (BMI), between 18.5 and 24.9. But to be honest, this is not the best metric to monitor, instead focus on your percent body fat. The reason why BMI may not be great is because it doesn’t take into account the amount of muscle mass you have. On the alcohol side, no more than one drink/day/women and two drinks/day/men. A healthy physical activity level means roughly 30-minutes of moderate to vigorous activity most days of the week.

Does Living a Healthy Lifestyle Actually Add Years to Your Life?

The research does in fact demonstrate that living a healthy lifestyle can add years to your life. Individuals who met the criteria for all five habits (listed above) enjoyed living longer lives than those who had none: 14 additional years for women and 12 years for men to be exact. People who had none of these habits “were far more likely to die prematurely from cancer or cardiovascular disease.” There is also additional research that reports similar findings to this in the Journal of American Medical Association.

Are you getting a minimum of 30-minutes of moderate or vigorous activity most days of the week?

You probably have the exercise piece down already, especially if you’re using the Jefit app to help record and track your workouts. Here are some additional ways to move towards a healthy lifestyle, in addition to the five criteria mentioned in the research studies above.

10 Ways to Help You Live Better and Longer

Exercise

  • Burn 1,100 Calories a Week. Duke University scientists discovered that this amount of calories expended from exercise prevents the accumulation of visceral adipose tissue (fat). This type of belly fat causes arterial inflammation and hypertension. Are you falling short of this number? Try joining a sports a league. One study reported that people who exercised in groups boosted their average weekly calorie burn by 500 a week.
  • Hit the Weights. University of Michigan scientists found that people who completed three strength workouts/week for two months lowered their diastolic blood pressure by an average of eight points. That’s enough to reduce the risk of stroke by 40% and heart attack by 15%.
  • Find the Time to Exercise. People who exercise for 2 hours/week are less likely to feel stressed than their sedentary counterparts, say researchers from Denmark.
  • Get on Those Daily Chores. Doing 150 calories’ worth of chores a day can lower blood pressure by 13 points, according to Medicine & Science in Sports & Exercise. The reduction lasts only 8 hours, but make it a daily habit and you can lower your blood pressure in the long term.

Diet & Nutrition for a Healthy Lifestyle

  • Drink Five 8-Ounce Glasses of Water a Day. Those drinking this amount of H2O were 54% less likely to suffer a fatal heart attack compared to people who drank two glasses a day.
  • Try a Natural Remedy. Israeli scientists found eating one grapefruit a day lowers cholesterol by 20% even in people who don’t respond to statins.
  • Cut Down on Sweets. Tufts University researchers found low-sugar diets had lower levels of depression and anxiety than those who consumed all types of carbohydrates. The happier people also limited their total carbohydrate intake to 40% of their daily total calories.
  • Enjoy Your Joe. Brooklyn College researchers discovered drinking 4 cups of coffee a day lowers your risk of dying of heart disease by 53%.
  • Indulge Your Chocolate Craving. A 15-year study by Dutch scientists found men who ate 4 grams of cocoa/day had half the risk of dying from heart disease than those who ate less. That’s the equivalent of two 25-calorie Hershey Kisses – an amount that can fit into any diet.

Stress Free Lifestyle

  • Try to Laugh More. A 15-minute funny video improves blood flow to your heart by 50%, reported by the University of Maryland. “This may reduce blood-clot formation, cholesterol deposition, and inflammation,” says study author Michael Miller, MD.

Hopefully this article has offered you a little more insight on what constitutes a healthy lifestyle. If so, maybe you feel like you’re more equipped now to live a more healthy, sustainable lifestyle. Continue to focus on improving your mind body & spirit a bit more each day.

Use the Jefit App to Help You Live a Healthy Lifestyle

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.

Some Of The Best Home Exercises To Start Doing

Anyone who likes to workout is always on the lookout for a new exercise to try. The following list includes some of the best home exercises for you to try. There are literally hundreds of exercises you potentially could choose. The following six are just a few of what we consider to be the best home exercises. The only thing needed with this group is your bodyweight or one piece of equipment. In addition, these exercises won’t break the bank and all work as a (low cost) workout option. Use the Jefit app, recently names best fitness app by Men’s Health, PC Magazine and Healthline, when planning and tracking your strength workouts.

Three Great Bodyweight Exercises

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T Push-Up

The T Push-up is an excellent progression to move to when you’ve exhausted other push-up variations. It is basically, a traditional push-up that transitions to an extended arm side plank. This particular variation places more load on the wrist, shoulder and core (obliques) than a regular push-up. As a result, you get much more bang for your buck. The exercise is a perfect choice for any bodyweight workout or circuit where you’re trying to utilize as much muscle as possible. The Jefit app offers this exercise in its database under push-up to side plank.

Box Jump

Any type of jumping is great to add to a workout. It can come in the form of single or double leg hops as part of a dynamic warm-up or more involved like split jumps or box jumps. In regard to box jumps, a 18-20″ plyo box or platform usually works best depending on of course on training experience. Box jumps work every muscle in the lower extremity allowing the hips and legs to train using triple extension. This is where the ankles, knees and hips are slightly flexed before jumping, followed immediately by an explosive extension using the same muscle groups.

Think about any explosive Olympic lift for a moment…that’s right, they all involve triple extension. One of the cool things is this can carry-over to basically every sport-specific movement.

Burpee

A burpee is a full body exercise that requires a great deal of flexibility, mobility and strength to perform. It is also one of the best home exercises to add to any workout. If technique is in question, try doing them initially in “slow motion.” Basically, break the exercise down into segments and see how you manage this before progressing to a faster pace. Keep the core engaged throughout the exercise.

The great thing is, you can eventually progress to adding in movements, like a push-up, as your technique improves. One area that many have trouble with is keeping the body rigid as they jump back into a plank or what some call a push-up position. You need to stick this part. Prevent your low back from “sagging” and your butt should not end up higher than the rest of your body. Keep a straight line through the knee, hip and shoulder. Think about staying as straight and solid as a board. If you need a regression, try a mountain climber first and see how you do with this exercise, which can also be found in the Jefit database. You can make a burpee a customized exercise in the Jefit app.

Three Minimal Equipment Exercises to Try

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Band Exercise(s)

More specifically, we’re talking about small band work used for side stepping, monster walks, back-peddling, etc. You can choose. Everyday life and many of the movements performed in the gym are typically repeated in the same planes of motion. Life and movement, like walking, stair-climbing is done in a linear fashion. When is the last time you performed side stepping on your leg day? This type of movement falls under the often neglected frontal plane. A good weekly workout should incorporate movement targeting all planes of motion.

To begin, place a small rubber band (from either Amazon, Perform Better or Power Systems) around your ankles or above the knees. Maintain a slight bend in the knees, with core engaged and toes pointed straight ahead at all times. Next, perform a side stepping movement for 10-15 yards and return in the opposite direction. This movement is ideal for firing up your hip abductors like glute medius. This area is usually weak or dysfunctional when it comes to most adults. The best way to incorporate these types of movement is to make them part of your dynamic warm-up.

Jumping Rope

This is considered one of the best and most effective exercises you can do at home (or when traveling or at the gym for that matter). A few minutes of jumping rope elevates respiration and heart rate, and strengthens the lower leg while burning maximum calories in minimal time. One study, in The Research Quarterly, found that 10-minutes a day of jumping rope was as efficient as 30-minutes a day of jogging when looking to improve cardiovascular efficiency. Add it to your workout as either part of a warm-up or as a component in a HIIT or circuit program. Build up your duration or number of toe taps over time.

Goblet Squat

Another great, functional movement that requires minimal equipment is a Goblet Squat. Typically performed with a kettlebell, dumbbell or a weight plate. This a great exercise if you have been doing barbell squats for a while. A Goblet Squat requires you to go below parallel. Meaning, if the mobility is there, the knees will be higher than the hips at the end of the movement. You’ll end up looking like a catcher playing baseball. Keep the weight close to your body throughout and elbows pointed down.

The six exercises mentioned here would be a welcome addition to any home exercise routine. Even better, add all six of them when you build your next Jefit interval-based workout. Perform 30-seconds of each exercise to start and build up your duration over time.

Add These Exercises to a Jefit Workout

The award-winning Jefit 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.

Home Exercise: Metabolic Conditioning Series

It seems like we all could use a fun, effective workout these days with everything going on. Working out with a good home exercise routine needs to be creative as well as effective. The Metabolic Conditioning four-exercise series takes care of that and more. The goals of these demanding, intermediate programs are to improve general fitness, strength and aerobic capacity.

Bill Bryson, author of The Body, offers some amazing research from his latest book on the powerful benefits of what regular exercise can do for us. “Going for regular walks reduces the risk of heart attack or stroke by 31%. Those benefits probably also improve when the intensity is increased a bit and strength training is added to the mix?

Research conducted in 2012, looked at the value of being active and showed an increase in life expectancy. Mr. Bryson reported that just 11 minutes of activity a day, for those 40 and older, “yielded 1.8 years of added life expectancy.” When that number increased to 60 minutes of activity a day, the yield improved to 4.2 years. The analysis included 655,000 test subjects who participated in the study.

Home Exercise Program Design

Taking a look inside the design of this program series shows eight individual exercises sessions. Exercise sessions are performed twice weekly. The deeper someone goes into the series, the more challenging the workout experience becomes. The final exercise session features the highest volume of exercise compared to any previous session. There are four bodyweight exercises that start off each session. Subsequent to this, the individual will complete six primary exercises. All bodyweight and exercises using resistance, are performed as compound sets.

Example of a Training Session

The following exercise session is included in the first week of the Metabolic Conditioning series. There are seven more exercise sessions in addition to this one. There are ten total exercises, between warm-up and primary exercises, in the eight sessions. Each one of the workouts is slightly more challenging than the previous session.

Bodyweight Warm-Up

Primary Exercises

The Jefit Elite series first two sessions can be found here and here. The following two sessions can be found here & here and that wraps up the full 8-weeks. Stay Strong!