Looking for a few good Jefit exercises to change things up? Look no further, the following five core exercises are the most popular in the Jefit database.Continue reading
The award-winning Jefit app is offering their annual Thanksgiving and Black Friday sales this week!Continue reading
Jefit app recently introduced new functionality that offers the ability to compare workout logs with another date and or friends.Continue reading
Thinking about making some changes to your strength training program? Well, Jefit has the answer for you.Continue reading
The Jefit app offers members an opportunity to continually earn iron points for logging workout data, sharing items in the community and much more. Many Jefit users have said that iron points are a great motivational tool that helps them workout more consistently. One of the many great things about Jefit iron points is having the flexibility to cash them in for an upgrade to Jefit Elite.
The award-winning app has more than 9 million downloads currently on iTunes with a growing database of new users every day. Here are a few tips that spotlight the value behind Jefit iron points.
Helpful Tips About Jefit Iron Points
Jefit points are “consumable.” Did you know there are a few ways to get a free upgrade to Elite? First, each time you earn 1000 iron points, you’ll have the option to “cash in” those points for a free month of Elite. Nice! See the second way to get that upgrade to Elite further below in the article.
You have a maximum of 20 times a month where you can earn iron points for a valid workout session. The minimum length of time for a workout is currently set at 20-minutes. Note, there has been some discussion about lowering this time a bit because of shorter home workouts. We’ll keep you posted on that. Be sure to always…always…share your logs to the community. Sharing it means synchronizing the data to the web server thus earning valid points.
Here is another tip for you, the best way to maximize Jefit iron points is to consistently train and track your progress. Simple as that! Persistence definitely pays off here in the long run. Remember, train and log it. Jefit will handle the rest.
The majority of people use the Jefit app to log, plan and track strength workouts. But don’t forget about doing cardio exercise and getting iron points for your time. You can earn 20 iron points for a minimum of 20-minutes of any type of cardio. Don’t miss out!
Also, engaging in and around the Jefit community is another easy way to earn iron points. Many members like to provide tips and advice regarding their friends workouts. The good news here? You earn more iron points for doing so.
Finally, millions of members use and love the Jefit app. By simply letting your family and friends know how great the app is could lead to a savings for you. When a friend eventually becomes an active user, for two weeks or longer, you guessed it, another free month of Elite comes your way!
One Thing to Watch Out For
Avoid working out twice in a 24 hour time frame. For example, your first workout starts at 9 am and then a second at 9 pm. There’s a built-in cooling period. It also keeps someone from point “stuffing” by entering bogus workouts one after the other in order to increase iron points.
Valid Scoring For Workouts Look Like This:
Finished a valid workout session, you receive 20 points!
Complete 2 workout sessions within 4 days, 5 points.
Finished 3 workout sessions within 6 days, 5 points.
Complete 4 workout sessions within 8 days, 10 points.
You Earn Iron Points for Individual & Group Contest and Now Assessments Too!
If you place well in a Jefit individual and group contest you can earn iron points. The top three groups to finish the current group contest (October-December 2021) will earn 12,000 iron points and a year of Elite.
There is also a new Jefit assessment feature found under the profile tab on both platforms. The first time you take the three exercise assessment (push-up/wall squat/plank) you’ll earn iron points as well.
Workout with Jefit
Take advantage of Jefit’s 1400 exercise database in your workouts. Jefit is a fitness app that comes equipped with a customizable workout planner, training log, and ability to track data. There is also a 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.
Are you looking for a new exercise to add strength and size to your shoulders? A great movement that can help is the push press exercise. You may have seen someone at the gym doing it using either a barbell, dumbbells, or kettlebells. We love the versatility and effectiveness of this compound movement. The exercise engages both upper and lower body muscle groups. Any time you lift and hold something overhead, you get the added bonus of activating the muscles responsible for improving core strength.
Muscle Groups Used in a Push Press Exercise
The push press exercise requires full use of the legs and hips to drive the weight overhead. The upper body relies on the shoulders, chest and tricep muscles to extend the arms overhead. The muscles that make up the core are also activated during the push press, according to research published in the International Journal of Kinesiology & Sport Science. In that paper, by the way, it’s mention that the push press exercise is superior when compared to an overhead press in terms of overall muscle activation.
- Upper Back
How to Execute the Push Press Exercise
Addressing the Bar (Rack Positioning)
Take hold of an Olympic bar with an overhand grip, slightly wider than shoulder-width. Try using a width similar to bench press. You can alway spread out the hands more if and when needed. An important point is the positioning of the elbows. The elbows should be as close to the bar as your body allows. What you don’t want is the forearms positioned vertically. After grasping the bar, let the elbows flare out a bit; make sure the elbows are not facing straight down as previously mentioned. Extend the neck slightly, looking upward.
Just as it sounds, the dip is a small movement via the hips and legs. It refers to the hips dropping straight down (not back like a squat). The knees also flex slightly at this point. The cumulative effect of this is what initiates the push press movement. It should be perform using a smooth, controlled speed. The focus is on keeping the body upright and core braced.
Here is where the push press exercise starts to come together. This is also where all your momentum will come from. Keep the chest upright. Let your hips and legs initiate the movement NOT your arms. If you feel you are “muscling it up” then you are doing the exercise wrong.
When the bar is pushed upward, it should be positioned directly over the head. The arms should be extended and slightly back behind the ears. Watch the head going too far forward as the weight is driven overhead.
The push press exercise is typically performed with a barbell. But there are other ways the exercise can be done if a barbell is not available. Try the following four options:
- Single Arm Push Press (dumbbell, kettlebell)
- Dumbbell Push Press
- Kettlebell Push Press
- Behind the Neck Push Press
Workout with Jefit
Let the Jefit app help you record and track each repetition of exercises like the push press or 1400 additional exercises if you’re not into the push press exercise. Jefit is a fitness app that comes equipped with a customizable workout planner, training log, as well as a members-only Facebook group. Connect with like-minded people, share tips, advice, and wins, to get you closer to your fitness goals today.
Jefit strives to continually improve upon their award-winning app. One of the more recent updates includes select workouts accompanied with trainer audio cues. There are dozens of new bodyweight and strength training workouts found on both Android and iOS platforms. The programs are featured on Jefit Elite or the free version of the app.
All audio-based workouts, can be found on either version of Jefit app located under the “Find” tab at the top of page (seen highlighted in yellow).
Audio Cue: All About Hands-Free Experience
The last thing you need while working out is to have to hold onto your phone. Jefit audio cues let you know how long the upcoming set will take and the amount of rest as well as what the upcoming exercise is. It also offers a 3-2-1 countdown to let you know you’re almost finished.
Different Types of Audio Cues
There are three types of audio tips available: (1) reminder (time countdown and exercise names), (2) pro tips (on Elite only), and (3) personal tips (user can create an exercise tip and replace the pro tip, elite only). Only the pro tips and personal tips are Elite features.
How to Use Audio Cue with Injury Notes
Click “yellow” highlighted areas
- This audio cue will remind you about recent injury at the beginning of the workout
- The audio cue can be enabled when you mark a body part as an injury note in History (on a day) or Insights tab under Progress tab.
- The audio cue will be dismissed when you mark the body part as “recovered”.
- Once a body part is marked as recovered, it will become a record in Notes. You can mark it as an injury note again if you hurt the same part.
How to Use Audio Cue (general set up)
- Enable sound in your phone
- Turn on the necessary audio cue toggle on your training page
- The toggle will turn “blue” to let you know it’s on (see below).
Trainer Audio Cue Programs
Here are just a few examples of Jefit audio workouts. The audio cues are included in beginner, intermediate and advanced workouts. All five of these exercise programs happen to be interval based. Please note that not all Jefit exercises provide exercise tips at this moment. Approximately 50 percent of the exercises feature trainer audio cues.
- Beginner Bodyweight Routine (Elite, beginner)
- Audio-Based Workout (Free, beginner)
- Beginner Full Body Challenge (Elite, beginner)
- 3-Day Advanced Workout (Elite, advanced)
- 3-Day Multi Equipment Challenge (Elite, beginner)
Beginner Bodyweight Routine
This 1-day beginner, audio-based coaching routine offers exclusively bodyweight exercises. As a result, the program will challenge your entire body. About half of the exercises in this workout session offer audio coaching tips from a Jefit certified strength & conditioning specialist. The workout includes four supersets, where you will need to execute back-to-back sets with minimal rest.
This is a 3-day audio-based strength training workout. Approximately 50 percent of the exercises will have trainer audio tips attached to them, to help you execute the movement. The workout program consist of 3 strength training days – each of the workouts contain 1-2 supersets and work all major muscle groups. All three sessions include a combination of bodyweight, dumbbell and barbell.
Beginner Full Body Challenge
This 2-day audio-based coaching workout offers audio cues, the same that you would hear if working with a personal trainer or coach. Remember to turn “on” you Audio Cue button at the bottom of the page. The majority of the exercises use a dumbbell and some stretching and ab work is included. At the end of each session there is an “ab burner” series.
3-Day Multi Equipment Challenge
This program is a 3-day audio-based coaching strength workout. What you can expect on days 1 and 3 – are dumbbell only workouts. Both of these sessions are full body. As for the second workout, a combo session, exercises use dumbbells and a barbell. Again, this particular session is a full body workout. Have fun!
3-Day Advanced Workout
This 3-day advanced strength program has the added feature and benefit of having audio coaching tips for about half of the exercises found in each exercise workout. On DAY 1: You can expect a dynamic warm-up to prepare your body for the upcoming leg strength training day. DAY 2: In this 2nd workout session you have exercises focused only on push and pull movements. Lastly, DAY 3: Includes pressing movements for the shoulders in addition to a few core exercises. Enjoy the audio coaching tips and stay strong!
Use Audio Cue Programs on Jefit App
Try Jefit app, 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, training log, the ability to track data, audio cue tips, and 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
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 2021 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
- 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
- 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 bodyweight is not as important as how much body fat you carry. Once you can determine your body fat level, you then have a better understanding of the ratio of muscle to fat that make up your overall bodyweight.
For example, a women who weights 145 pounds and has 33% body fat, can calculate that she has “about” 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 “about” 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 your goals are.
Monitoring your body fat is important, and in turn, offers great insight into the status of your overall health and 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.
Use Jefit to Record & Monitor Your Body Fat and More
Try doing what millions of others have already done, use the award-winning Jefit app as their workout log. This in turn, will help you meet your fitness goals. By providing an extensive exercise library, you can pick and choose your workouts according to your goals. You can also join our members-only Facebook group where you can connect and interact with your fellow Jefit members. Share your successes, stories, advice, and tips so you learn and grow together. Stay Strong!
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:
- 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 Magazine, Men’s Health, The 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.
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.
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.
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 Magazine, Men’s Health, The 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.
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 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 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.
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.
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.
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.
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!
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.