Want a Healthier Diet? Have a Feel for Macronutrients

In life everyone hopes to achieve their ideal body type and look and feel as confident as can be. Confidence can play a role in the way we look. This is because we have an image of ourselves which cannot be shaken. If you want to be more confident and happy in life, choosing a healthier lifestyle will only help your cause. Healthy nutrition, and understanding macronutrients in particular, is a major component in living a healthy, sustainable lifestyle.

You probably know someone who uses some form of macronutrient counting. Like the macrobiotic school states, “it is about a way of life, making sure everything is balanced in your body each day.” Macronutrient might not be a word you have heard of before. You will likely be familiar, though, with the three types of macronutrients we eat each day: carbohydrates, protein and fat. This article looks at each macro, what it does for the body, and how we can balance them to improve our diet.

Carbohydrate

If you ask anyone what their favorite food or meal is, it is pretty much guaranteed that carbs are involved. Most meals revolve around the comfort of carbohydrates such as bread, pasta and wheat. Carbohydrates are a type of substance which are found in many different foods. Once broken down, they are converted into energy for the body. Sugar is a type of simple carbohydrate. It metabolizes to form energy and gives us the ability to run around and stay awake through the day.

The macronutrient, carbohydrate in particular, has gotten a bad wrap over the years. As a result, many people won’t even eat carbs now. They fear what they will do to their body. So, let us just stop right there… carbs are good for you. Your brain utilizes carbs on a daily basis for fuel (about 120 grams a day). Without carbohydrates you wouldn’t have the energy to get out of bed, solve math problems or workout. We need carbs to live, so make sure you let yourself eat them! It basically comes down to eating more healthy, complex carbs and less highly processed carbs.

Protein

Protein has become less of a macro in recent years as a buzzword for health enthusiasts the world over. Let’s just make things clear here: protein won’t solve all of your problems. In fact, too much protein isn’t a good thing. We all need a healthy dose of protein in our diet each day. Each meal should contain some form of protein. Typically, 25-35 grams of protein in each meal is a good goal. The role of protein in the body is to create and maintain muscle cells and to keep us strong.

There are many reason why many people who train have protein powder. Usually it’s because protein heals injured muscles and keeps them strong enough to train more often each week. Another job which protein handles, that you may not have realized, is to transport hemoglobin around your body. Hemoglobin picks up oxygen atoms from the air we breathe and transports them to our cells. So basically, a low protein intake can have a huge effect on your oxygen intake. In the gym world, this is probably the most important macronutrient in many eyes.

Tasty and healthy oatmeal with berry, flax seeds and nuts. Healthy breakfast. Proper nutrition.

Fat

Fat is a part of the body which most of us spend our time trying to lose, so the idea of putting more of it into our bodies each day might just seem like a crazy idea. However, fat is just as important as any other substance in the body and as long as we reach for healthy fats we can still keep a slim and toned figure.

Fat makes up our cell membranes, it’s improves our brain function and nerve system and it can also help us to absorb certain vitamins which are fat soluble. Healthy hat has a lot more to offer for the body than you may think and it is because of this that we should eat a small amount of fat each day. By adding foods such as nuts, oily fish and avocado to your meals you will be providing the body with the fat it needs to function happily.

How to Count Macronutrients

Counting your macros involves thinking about everything you are going to eat during the day and splitting this into your carbs, protein and fat. Think of it like a pie chart and make sure, as an example, that approximately 50 percent of what you eat comes from healthy carbs, 30 percent from protein and 20 percent is fat. You can adjust these amounts slightly to gain more protein and less fat, but as a rule this is a helpful guide to follow.

For example, if you are a female using a calorie count of approximately 1,600 in order to lose some weight, your calories per macronutrient should be similar to these values:

Carbohydrates – 800 calories (divide by 4 to determine the number of gram to eat for the day = 200)

Protein- 480 calories (120 grams)

Fat- 320 calories (divide by 9 to determine the number of grams = 36)

A quick example for a male, looking to drop weight, a calorie count for say 2,700 calories would look like:

Carbohydrate – 1,350 calories (338 grams/day)

Protein – 810 calories (202 grams)

Fat – 540 calories (60 grams)

Keep in mind, these are just rough examples. You are not always going to count your calories each day but having a better understanding where the calories are coming from and how much of each macronutrient you’re consuming can only help on the nutrition side.

A helpful way to keep on track of the macros which you eat is to use an app such as MyFitnessPal which counts your calories for your meals by ingredient. You can see much more clearly where you need to make changes in terms of your ratios. Counting macros this way will allow you to stay healthy and it will also ensure that you maintain your ideal bodyweight too.

Use Jefit to Record and Track All Your Exercise Needs

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

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Muscle Growth Requires: Intake, Timing and Distribution of Protein

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Many Jefit app users spend a lot of time working hard in the gym, lifting the appropriate amount of weight to progressively overload their muscles. Additional focus is also placed on optimal sleep and nutrition. With all that, they may still have trouble building lean muscle mass, commonly known as a “hard gainer.”

Key to Muscle Growth? Protein Intake, Timing and Distribution

Preventing sarcopenia can be a serious challenge for the majority of people over the age of 35. Performing 2-3 weekly strength training sessions can help your cause. Also, eating a balanced diet with adequate protein are essential components. Finally, eating an additional 500 calories a day will keep your body in an anabolic state. Still having trouble adding muscle? Monitor the amount of daily protein as well as how it’s distributed throughout your day.

Protein Research

Building muscle requires adequate daily protein intake. Research has demonstrated eating protein every three hours, on your strength training days, is needed to build muscle. A 2013 study by Areta and colleagues, published in the Journal of Physiology, showed this to be true. Consuming 20 grams of whey protein every 3-hours, over 12-hours, following strength training, showed superior results for stimulating muscle protein synthesis. The key differences in the study were the timing and distribution pattern of the whey protein. The findings of this novel study were:

“the results from the study provide new information demonstrating the timing and distribution of protein ingestion is a key factor in stimulating rates muscle protein synthesis.”

“this study emphasizes that the timing of protein intake is a separate variable and a crucial factor in the development of optimal nutritional strategies to maintain and/or enhance peak muscle mass in humans.”

Journal of Physiology

A study published in the Journal Nutrients in 2020 by Hudson and colleagues looked at additional protein requirements. The results supported eating at least one meal containing a sufficient quantity of protein. This applies to all adults already consuming 0.8 – 1.3 grams of protein a day. This in turn, helps stimulate muscle protein synthesis, independent of daily distribution, and is helpful in promoting skeletal muscle health. The study went on to mention that the researchers believe there has been a shift in thinking about dietary protein requirements. Their belief is it has gone from a daily requirement to an individual meal requirement. As an example, eating 30 grams of protein per meal, plus one protein shake, would equate to 120 grams a day.

References

Areta JL, Burke LM, Ross ML et al. (2013). Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. Journal of Physiology 591(9): 2319–2331

Hudson, JL et al., (2020). Protein Distribution and Muscle-Related Outcomes: Does the Evidence Support the Concept? Nutrients 12(5): 1441. doi: 10.3390/nu12051441

Try Jefit App

Try Jefit app, named best app for 2020 and 2021 by PC MagazineMen’s HealthThe Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. The app has ability to track data, offer audio cues, and features to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your sustainable fitness lifestyle.

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Added Sugar Associated with More than Just Weight Gain

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For anyone heading back to the gym to start the process of getting their body out of pandemic hibernation mode, the following information on added sugar, is for you!

Added sugars are found in processed foods. They contain only four calories per gram, similar to protein, but when consumed in surplus, those calories can become “toxic in the body”. According to the American Heart Association, Americans eat an additional 355 extra calories a day from simple carbohydrates. The by-product of this is among other things, potential weight gain. Added sugar has been reported to decrease testosterone levels in men by 25 percent. We know the impact it can have on conditions like diabetes and risk of cancer. Too much can also negatively affect the cells in our body, a study in 2009 found a positive association between glucose consumption and the aging of our cells. A 2012 study in the Journal of Physiology linked too much sugar to deficiencies in cognitive health.

Suggested Recommendations

It has been said that “an ounce of prevention is worth a pound of cure.” To help prevent all the various side effects from eating too much added sugar, it’s important to have an idea of how much you’re consuming in the added sugar department on a daily basis. The easiest way to do this is to start reading food label, then start monitoring the amount of daily added sugar (in grams). Put yourself on an added sugar budget especially prior to Summer & Holiday seasons. 

Our craving for sugar has increased 39% between 1950 and 2000, according to reports from the USDA. The average American consumes about 156 pounds of sugar each year (about three pounds of sugar each week). The World Health Organization (WHO) recommends less than 10 percent of daily calories come from sugar and for the majority of people this is about 50 grams a day. Keep in mind that just one can of soda contains up to 40 grams (around 10 teaspoons) of sugar. WHO further suggests that “a reduction to below 5% of total energy intake per day would have additional benefits.” This should be your goal, especially if you’re trying to lose weight. Finally, be aware of the following guidelines.

Cutting back on added sugar will help you look and feel better as well as improve your workouts as you head back to the gym.

  • Focus on eating about 2.5 grams of added sugar per 100 calories.
  • Men = Consume <150 calories (38 grams) a day of added sugar or about 9 teaspoons a day.
  • Women = Consume <100 calories (25 grams) a day of added sugar or about 6 teaspoons a day.

Suggested Reading

Dietary Sugars Intake and Cardiovascular Health: A Scientific Statement From the American Heart Association

Lustig, R. (2012). Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease

Use Jefit to Track All Your Workouts

Try Jefit app, named best app for 2020 and 2021 by PC MagazineMen’s HealthThe Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. In addition, the app has ability to track data, offer audio cues, and has a feature to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your fitness lifestyle.

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An Amazing Body Transformation Journey Using the Jefit App

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

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

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

The Right Mindset is Needed to Experience a Body Transformation

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

Nutrition & Exercise Play a Critical Role in Successful Body Transformation

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

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

Turning Your Passion into a Coaching Career

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

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

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Steven Duckwiler Transformation
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Image Credit: Steven Duckwiler

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

Millions of members have had great success transforming their bodies using the Jefit app. The app is a customizable workout planner, training log, can track data and share workouts with friends. Take advantage of Jefit’s huge exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Stay strong with Jefit.




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Five Components for a Lifetime of Healthy Eating Patterns

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The USDA releases an updated nutrition and healthy eating guide every five years. At the core of the 2015-2020 Dietary Guidelines for Americans is eating patterns and the relationship with food and nutrients. The individual goal for this work is to adhere to eating patterns that promote health and prevent chronic disease across a lifespan.

The healthy eating patterns recommended in this 8th edition were developed by integrating findings from systematic reviews of scientific research. In addition, food pattern modeling, and analyses of current intake of the U.S. population were also looked at. The evidence shows that “healthy eating
patterns are associated with positive health outcomes.”

Healthy Eating Pattern Defined

According to the authors of this DGA report, “healthy eating patterns support a healthy body weight. It can also help prevent and reduce the risk of chronic disease throughout periods of growth and development.” An eating pattern represents all the foods and beverages you consume. All foods consumed as part of a healthy eating pattern fit together like a puzzle to meet nutritional needs without exceeding limits. This is especially true in regard to saturated fats, added sugars, sodium, and total calories.

The Five Components Needed

  • Follow a Healthy Eating Pattern Across the Lifespan. A healthy eating pattern includes plenty of protein, grains, fruits, vegetables, dairy and oils. It limits saturated and trans fats, added sugars, and sodium.
  • Focus on Variety, Nutrient Density, and Amount. Meet nutrient needs within calorie limits, choose a variety of nutrient dense foods across and within all food groups in recommended amounts.
  • Limit Calories from Added Sugars and Saturated Fats and Reduce Sodium Intake. Consume an eating pattern low in added sugars, saturated fats, and sodium.
  • Shift to Healthier Food and Beverage Choices. Replace typical food and beverage choices with more nutrient-dense options. Be sure to consider personal preferences to maintain shifts over time.
  • Support Healthy Eating Patterns for All. Each one of us can play a major role in helping to create and support healthy eating patterns in multiple settings around us. This includes from home to school to work to our communities.

Final Notes on Eating Healthy

A healthy eating pattern, or style, includes the following:

  • A variety of vegetables from all of the subgroups (dark green, red and orange, legumes, and starches).
  • Fruits, especially whole fruit.
  • Grains, half of which are whole grains.
  • Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages.
  • A variety of protein foods, including seafood, lean meats, poultry, eggs, legumes (beans and peas), nuts, seeds, and soy products.
  • Oils

A healthy eating pattern limits the following:

  • Limit saturated fats and trans fats, added sugars, and sodium. A number of studies have shown an association between increased intake of trans fats and an increase risk of CVD.
  • Consume less than 10 percent of calories per day from added sugars.
  • Eat less than 10 percent of calories per day from saturated fats.
  • Consume less than 2,300 milligrams (mg) per day of sodium.
  • Limit consumption of dietary cholesterol to 300 mg per day.
  • If alcohol is consumed, it should be consumed in moderation (up to one drink per day for women and up to two drinks per day for men).
  • Moderate coffee consumption (three to five 8-oz cups/day or providing up to 400 mg/day of caffeine) can be part of healthy eating patterns.

Avoid the Halo Effect

This refers to someone who eats healthy foods but goes overboard on portion sizes. As a result, they end up consuming too many calories for the day. Try the following: protein should be the size of your smartphone, all carbs should be the size of your fist, and fruits and veggies should cover the rest of your plate. This is an easy way to visualize what a healthy meal looks like. Also, you’ve heard, the the more colorful your plate, the more nutrients you’ll be eating.

Healthy Eating and Physical Activity Go Hand-in-Hand.

In addition to having a healthy eating style or pattern, we all need to also meet the Physical Activity Guidelines for Americans. Regular physical activity is one of the most important things we can do to improve our overall health. Adults need at least 150 minutes of moderate intensity physical activity (or 75 minutes of vigorous activity) and should perform strength training on 2 or more days each week, using the Jefit app to plan, log, track and share your workouts. Stay strong!

Reference

Dietary Guidelines for Americans, 2015-2020, 8th Edition. USDA: DietaryGuidelines.gov

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See How to Get More Protein on Plant-based Diet, Watch The Game Changers

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Sometimes you read or watch something that changes how you think about a topic. The topic is this case is nutrition and more specifically, a plant-based diet. It’s always important to understand both sides of a story though. Many bodybuilders and recreational lifters alike think they can’t get enough protein from a plant-based diet. So, they tend to avoid it, even if they intuitively know it’s a healthy option. Most stay away because they can’t grasp how eating a plant-based diet would allow enough daily protein to build lean muscle.

Your mind could change a bit after watching an interesting documentary on Neflix called The Game Changers, produced by James Cameron. The show first dropped back in 2018 and is currently trending once again. I would highly recommend that you at least watch it. The show is 85-minutes long and interviews many great athletes who talk about how and why they transitioned to a plant-based diet.

Definition of a Plant-based Diet

One of the better definitions of a plant-based diet was found in this article published by Harvard Medical School and author Katherine McManus, MS, RD. She goes on to say that “plant-based or plant-forward eating patterns focus on foods primarily from plants. This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans. It doesn’t mean that you are vegetarian or vegan and never eat meat or dairy. Rather, you are proportionately choosing more of your foods from plant sources.”

There are several pro/con reviews of the documentary, however, saying they get a lot right but also some things wrong. One review mentioned the show vilified red and processed meats while claiming animal proteins like chicken, fish, and eggs were as equally bad for your health. We know that certain ways of eating like a vegetarian or Mediterranean diet, have been shown to be healthy, and they includes such foods.

There may be an argument that healthy eating is not an “all or nothing” diet or philosophy and more about finding the best option to eat healthy. To be able to eat healthy the majority of time would be a good thing; incorporating a manageable diet that enhances a healthy, sustainable lifestyle.

Check out the show and see what you think for yourself, who knows, maybe it’s something you’ve thought about trying in the past. In any event, this or something similar could be a reset for eating better during (1) this stressful, pandemic time and (2) for a fast approaching Holiday season.

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Stay Strong with a Plant-based Diet and 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 in order to get closer to reaching your fitness goals. Stay strong!

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5 Foods to Eat for Accelerated Muscle Growth

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Food is quite literally our life energy source, think of it like high octane gas that fuels our brain and body. Eating specific foods may help when looking for muscle growth to occur. Our brain needs about 130 grams a day of carbohydrate to function optimally. It’s important for any nutrition plan to include all the major macronutrients and micronutrients. Our body also need amino acid-rich sources of protein for muscle growth to take place. Amino acids are considered the building blocks that eventually help form proteins. Almost all foods contain some source of protein. Amino acids are important because they play a big role in protein synthesis, tissue repair and nutrient absorption.

There are 20 different amino acids that are grouped together making up three separate categories. The body makes 12 of these amino acids and we get the other 8 from food we eat. The cool thing is our body produces thousands of different proteins using just these 20 amino acids. Amazing!

Non-Essential Amino Acids

Non-essential amino acids do not need to be included in the diet. Nine out of the 20 amino acids are essential, but adults only need to obtain eight of them: valine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and tryptophan. The ninth amino acid, histidine, is only essential for infants. Your body doesn’t store amino acids, so it needs a regular daily supply of these essential building blocks.

Essential Amino Acids

Essential amino acids need to be included in the diet. There are handful of amino acids as you know but the one I’m going to mention here is leucine. “This amino acid directly contributes to muscle protein synthesis. It affects the ability to recover from both stress and exercise. Leucine facilitates cell growth as well as the formation of sterols which are used in the process of forming hormones like estrogen and testosterone.” Make sure the amino acid, leucine, is also in that whey protein shake you drink post workout. This will improve your chances for muscle growth. Research has shown just 1.5 grams of leucine can provide adequate stimulation for muscle protein synthesis. Other research has shown that 3 grams of leucine alone stimulates protein synthesis in young men.

Conditional Essential Amino Acids

You usually hear about essential and non-essential amino acids only. Conditional essential includes 8 amino acids that are specifically needed in the body under certain conditions like stress, exercise, aging, etc.

Some of the Best Protein Sources for Muscle Growth

1. Beef, Pork, Wild Game (especially if it’s grass-fed)

2. Poultry (i.e. chicken, turkey)

3. Eggs (the yolk contains most of the nutrients; also 185 mg cholesterol)

4. Fish & Seafood

5. Dairy (i.e. cottage cheese and plain Greek yogurt)

**Additional food sources like Tempeh, Tofu, Beans, and Nuts.

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Healthy food high in protein. Meat, fish, dairy products, nuts and beans

Did You Know…

Did you know that foods like broccoli (3 grams), baked potato (4 grams), avocado (4 grams), and a cup of quinoa (5 grams) also contain adequate amounts of protein. Add these healthy food options as “sides” with the main course mentioned above. They will also help meet your daily protein requirements to ensure muscle growth.

Great Recipe: Moroccan Lamb Stew (bonus recipe, contains 38 grams of protein)

What you’ll need to turn this into your dinner for tonight:

Canola oil (2 Tbsp)
Cubed lamb stew meat (2 lbs.)
2 garlic cloves, minced
1 large yellow onion, diced
2 tsp ground coriander
2 tsp ground cumin
1 cinnamon stick
One (15 oz) can chickpeas, rinsed and drained
1 cup dried apricots, chopped
1/2 cup pimento-stuffed green olives
1 (15 oz) can diced tomatoes
2 cups beef broth

How to Make It:
1. In a large Dutch oven over medium-high heat, heat the oil. Add the lamb, season well with salt and pepper, and cook until well browned, 10 to 15 minutes.

2. Add the garlic, onion, and carrots and saute until the onion softens, about 5 minutes. Add the coriander, cumin, and cinnamon stick. Cook until fragrant, about 30 seconds. Add the chickpeas, apricots, green olives, tomatoes (with their juices), reserved lamb, and beef broth. Bring to a boil over high heat, and then reduce the heat to medium low and simmer until the lamb is very tender, 60 to 90 minutes. Discard the cinnamon stick. Taste and adjust seasoning, if necessary. Feeds 6

Nutrition per serving: 495 calories, 38g protein, 46g carbs, 10 g fiber, 16g fat (Credit: Paul Kita, Men’s Health Magazine)

How Much Protein Do I Really Need?

The average, healthy adult needs 0.8 grams of protein per kilogram per body weight. BUT, if your strength training and want to add muscle mass, that number needs to increase. See the protein recommendations (below) published by Precision Nutrition, found in The Essentials of Sport and Exercise Nutrition, 3rd edition pp. 216. They offer a great online nutrition certification course BTW, I actually took it a few years ago.

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Protein Requirements

Questions for you. What do you consider the best choice for protein intake? How much protein are you taking in on a daily basis? For muscle growth to actually occur, sufficient protein requirements need to be met. Also important are adequate training stimulus and plenty of recovery (between workouts and sleep). Think of it as a three pronged approach. Enjoy! Eat Well. Stay Strong!

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Announcing JEFIT Elite!

Hello All,

We are excited to announced that we have released JEFIT Elite!

JEFIT Elite – http://www.jefit.com/elite/

Elite is our new paid website subscription that will give you more features and functionalities on the website so that you get the most our of your JEFIT App, Statistic Tracking and usage of your Online JEFIT Profile.

We know with these new features, you will get more out of tracking your workouts and progression to keep pushing yourself forward to achieve your fitness goals.

Elite Features

  • Advertisement Free
  • Training and Progress Reports
  • Workout Summaries
  • Premium Workout Routines
  • Unlimited Workout Routine Downloading and Storing
  • Printer Friendly Format for Routines and Workout Summaries
  • Elite Badge
  • Access to Priority Support
  • Supporting the JEFIT Team and Further Feature Development

Advertisement Free : With your elite status, all ads will be removed allowing for a better experience on the JEFIT Website

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Training and Progress Reports : Get detailed workout reports and stats for the effort that you have been putting into your training and recorded logs.

One of the top features of JEFIT Elite, you will receive training reports for the logs and workouts that you record via the JEFIT App / Website. You will be able to view stats based upon the current week, month, past 30 days, 3 months, current year and lifetime’s worth of training and logs recorded.

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Our newest body part distribution feature, will help you see how you have delegated your training with each body part. As you perform your workout routine and work each body part, JEFIT will take this data and produce a chart to help you see how you have been training each part of your body, allowing you to adjust your workouts to train and strengthen your weaker areas.

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Workout Summaries : As you record your workouts with the app, you will receive a workout summary of the training you have just performed.

Via your elite account, you will be able to view your summary progress for all workouts that you have performed using the application.

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Premium Workout Routines : With access to premium workout routines, you can download lengthier and more detailed training programs designed specifically for our elite members.

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Unlimited Workout Routine Downloading and Storing : Along with these premium workout routines, elite members are able to create and download an unlimited amount of programs to their profiles.

Printer Friendly Format for Routines and Workout Summaries : Using the printer option, you are now able to print out your workout routines to share with friends, take with you to the gym, or for your personal trainer

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Elite Badge : As an elite member you will receive stylish badge on your profile to let others know that you are committed and passionate about your health and fitness goals

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Access To Priority Support : As an Elite member, you can count on the JEFIT Support team to provide you with fast and efficient customer support for all emails and questions. Requests will be processed and responded to within 48 business hours.

  • Emails
  • Tutorial Help
  • Bak Files (Android App Assistance)
  • Feedback and Suggestions
  • Bug Reports

Supporting the JEFIT Team and Further Feature Development : Most of all through your elite subscription, you are supporting the JEFIT Team.

Has JEFIT been helping improve your life, well being and workouts? We hope so. With the payment of your elite subscription, you are keeping JEFIT alive so that we can continue providing you this service we love and hire more developers and designers to work on new features and updates.

Pricing of Elite

As stated above, JEFIT Elite is our monthly/yearly subscription service for the website in which user’s can receive additional features to improve their usage of the JEFIT App as well as tracking their workout progress and stats.

Members are able to subscribe to 2 separate payment options, the monthly and yearly.

A monthly elite subscription will cost $4.99 per month, giving you access to Elite Features for an entire month from the time you have made your purchase. If you enjoy the features provided by JEFIT Elite during your month usage you are able to set your reoccurring payments ON so that you can continue to use JEFIT Elite. You may also upgrade to a yearly subscription of $39.99

For a yearly subscription of JEFIT, it will cost $39.99 for the whole year. A $20 savings compared to purchasing JEFIT Elite monthly for the entire year. This is will guarantee you access to JEFIT Elite features and access to additional features released for elite through an entire year since the purchase you have made for the subscription.

JEFIT Elite – http://www.jefit.com/elite/

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Development Of New Elite Features

As this is the first release of JEFIT Elite, we have provided a great amount of features for users to get the most of their workout tracking and usage of the JEFIT app.

BUT these are not the only features that we will have for JEFIT Elite Members, we will continue to update and introduce new features and functions to the service.

We have many ideas and features to be added into the service and will continue to update this elite subscription so that users get even more benefits of using JEFIT and tracking their progress on the website.

Along with these features provided by elite on the website, in turn some of these elite functions will be provided on the JEFIT Application, stay tuned for more information about the integration of elite between the applications and website.

We are extremely excited about this release of JEFIT Elite and know that our members will get the most out of tracking their workout progress and stats with a subscription to elite!

Thank you all for your continuous support!

– The JEFIT Team

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JEFIT Android Update Released – Version 5.0909

We’re thrilled to announce that we’ve updated our app for the Android, both JEFIT Free and Pro.

This update contains a significant amount of feature additions, bug fixes, UI tweaks, performance enhancements and much much more.

Changes in Newest Release

1.) Workout Time Tracker Button

– In this new update we have added the new workout time tracker that will calculate the amount of time that it took to perform your current workout routine along with your session use of JEFIT.

You are able to initiate the workout time tracking functionality either through clicking on the button at the top of the exercise list page or clicking on an exercise.

At the end of your workout the application will provide for you a workout summary page that will list detail information about the workout you have just completed.

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2.) Workout Summary Page

– You are now able to view your workout summary at the end of your routine, just before synchronization.

On this workout summary page you will be able to view :

  • Session Length
  • Actual Workout Time
  • Total Rest Time
  • Total Time Wasted
  • Exercises Performed
  • New Records
  • Total Weight Lifted

JEFIT Workout Summary

3.) Added View Online Progress Button to Sync Page and Stats Page

– We have added a blue “View Online Progress” button on both the synchronization page as well as the Stats Page so that you can view your workout and body progress online as well as check your news feed to see the progress of your friends on the fly.

4.) Social Media Page / Website Connectivity

– Social Media has become a major staple within fitness and working out, for both keeping track of your progress and to receive feedback/motivation from your friends.

We have added the new social button on the main page that will connect you to the JEFIT Website and your My-JEFIT News Feed Hub.

On this page you will be able to update your status, comment on your friend’s status’s/updates, add users as friends and respond to messages sent by other JEFIT Members.

We wanted our users to easily connect to their pages and post up an update so that they can get the feedback from their friends and followers on the JEFIT Website. This provides encouragement to help you push forward and strive to achieve your fitness goals.

At the moment this is a basic functionality but will be leading into much deeper functionality and features for social media connectivity, posting and usage through JEFIT.

The Buttons are listed on the top of the page as followed.

  • News Feed
  • Friends List
  • Messages

JEFIT Social Media

5.) New Getting Started Page for New Users

– For new users and those who open JEFIT for the first time, there will be a brand new Get Started page that will introduce you to JEFIT and the features that are in the application and website.

6.) Add Descriptions into Custom Exercises

– We have now allowed for users to add their own descriptions into custom exercises. Previously you were only able to put in some detail exercise information such as body part worked or the name of the exercise but with this update you can list how to perform the exercise as well with the description.

7.) Cardio Exercises – Interval Timer Updates Duration

– When you are performing/recording a cardio exercise, by using the interval timer, the application will automatically update the duration field to easily track and recording your cardio exercises.

8.) Auto Synchronization When Opening Application

– When opening up JEFIT with each usage, the application will automatically synchronize your data to the database.

This is beneficial for those who forgot to synchronize their data the day before or have an excess amount of logs that they need to synchronize over.

No data will be lost and all information will be saved and stored upon opening the application.

9.) JEFIT Free – Moved Ads from top of the page to the bottom

– We have moved the advertisements on JEFIT Free from the top of the screen to the bottom to allow for easier viewing of each page in the application and flow of the buttons/content.

10.) Exercise Database Changes

– To continue to improve our ever expanding exercise database, we have made some recording changes to improve recording your logs and description changes to easily understand how to perform said exercises.

11.) User Interface Changes and Tweaks

– We’ve worked hard to ensure that JEFIT provides an experience that meets and exceeds your expectations, so we have made a few UI changes and tweaks to various pages highlighting exercise detail, 1RM progress achievements and more.

12.) Bug Fixes and Performance Enhancements

We have also made various bug changes and performance enhancements to make the overall usage of JEFIT Free a much easier, enjoyable and fluid experience.

Download the Latest Update Now

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What is Next and Ongoing

1.) iPhone/iOS Major Update

Now that we have completed this update our next focus is on the iPhone/iOS Update which we are planning a major update to include the features/functionalities from the previous 2 Android Updates.

2.) Ongoing Website Updates and Changes to My-JEFIT Pages

– We are continuing to update and improve the functionality and usage of the My-JEFIT Profile Pages. This has been an ongoing process and we will be adding new features to help you track and view your progress easier on the website.

* Reminder * : Please send all of your emails, questions, feedback, reviews and suggestions requests to support@jefit.com or post on the App/Website Questions on the Forums

Don’t forget to like our Facebook Page, Follow us on Twitter, Add us to your Inner Circle on Google + and review us on both the iTunes App Store and Google Play Stores!

JEFIT Facebook

JEFIT Twitter

JEFIT Google Plus

We thank you all for your support and patience as we worked on this latest Android Update.

We hope you all enjoy and please give provide us with your feedback and reviews from this update so that we can continue to improve our product/services!

– JEFIT Development Team

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