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Looking for an effective cardio routine? A stationary bike HIIT workout is one of the best! Learn how to properly perform a HIIT cycling workout with our handy guide.

All About the HIIT Stationary Bike Workout

Stationary bikes are a fantastic piece of equipment with all kinds of uses. Here at Jack City Fitness, we love including this machinery in all kinds of workout regimes—especially HIIT. On a stationary bike, you can enjoy a fantastic HIIT workout, and we’re going to show you how to do it.

Before we jump into the ins and outs of the HIIT-stationary bike connection, let’s discuss the workout style itself. “HIIT” is short for High-Intensity Interval Training, a cardiovascular workout defined by the performance of short, intense exercises and recovery periods. Though the sesh time depends on the athlete, most HIIT workouts last around or under a half hour. There are many benefits of HIIT exercises, whether they are performed on a bike, with a kettlebell, or in a group class. 

Now that we’ve got the wheels turning, let’s learn more about HIIT on stationary bike equipment. 

How To Do HIIT on Stationary Bike Equipment

When you think of indoor bike workouts, you might imagine a lengthy but gentle cycling session. These workouts certainly have their merits, but you won’t see any of that with a High-Intensity Interval Training sesh! 

When you use a stationary bike for HIIT, your workouts will not be as long, and they will be much more, well, intensive. Stationary bikes are a popular choice for HIIT workouts, so you will have plenty of routine options to choose from. In fact, one of the best parts of HIIT is the ability to test out all kinds of new routines with every session. By doing this, you’ll be able to see which stationary bike HIIT workouts you like best.

If you are new to the world of HIIT, we recommend you start out with 1-2 sessions per week. It’s also ideal to begin your HIT journey with some guidance from a professional—a one-on-one training session or dedicated High-Intensity Interval class will ensure you have the right form.

The Benefits of HIIT on Stationary Bike Machines

How can HIIT on a stationary bike benefit you? 

High-Intensity Interval Training in any form has loads of benefits. It can be practiced nearly anywhere, is great for weight loss, and can even help manage certain health conditions, like diabetes. 

Our Best Stationary Bike HIIT Tips 

Looking for some insider knowledge on indoor bike workouts and High-Intensity Interval Training? Here is our biggest tip: try your workout on an AirBike—especially a Rogue AirBike!

AirBikes can help HIIT athletes optimize their workout and see even better results. Unlike old-school stationary bikes, which ask the athletes to set their pace on a screen or dial, AirBikes work with your pace. The faster you pedal, the more resistance you face. 

This unique quality lends itself to excellent HIIT workouts. AirBikes are also excellent in their ability to give athletes a low-impact routine that works their entire body—it has moving arm grips!

While an OG exercise bike will still provide an excellent HIIT workout, if you have the opportunity to use an AirBike, definitely take it. (Psst—if you’re in Boise, you will find several at Jack City Fitness!) 

Stationary bike hiit workout

Our Favorite HIIT Indoor Bike Workouts

Ready to try a HIIT indoor cycling workout? We’ve compiled a couple of our favorite routines for you to try! These routines can be done solo, but if you are performing them for the first time, we recommend working with a fitness coach—we have a whole crew of experts at Jack City Fitness! 

When you hit the HIIT world, you are likely gonna hear the term “dirty 30s” often. That is because 30 seconds is the gold standard for your workout intervals. This is also referred to as a “sprint.”

When using a stationary bike for sprints or dirty 30s, you will be expected to hit it hard for 30 seconds, pedaling as fast and intensely as you can. Then you will relax and pedal at a slower pace for another minute. After four or five reps of this pattern, you can slowly cycle for a few minutes. That’s one full set. Repeat this set twice more to finish.

When competitive cyclists finish a race, they often spend the moments before reaching the finish line in total beast mode. After all, those final 30-odd seconds are crucial—losing momentum could mean coming in later. 

This translates well to High-Intensity Interval Training. For track racing drills, your routine will look similar to a dirty 30, but with one big difference: for this workout, you will lift yourself out of the saddle for the first half of your sprint. For the remaining 15 seconds, you will cycle from a seated position. You can then spend three minutes riding at your “threshold” pace before rising again for a 10-second out-of-saddle sprint. Finish with a 5-minute cycle at a more relaxed pace. Try doing this for 5-8 reps, depending on your fitness level. 

The beauty of stationary bike workouts for HIIT is that you can play around with your workout intervals. While we recommended 30 seconds “on” and 60 seconds “off” for our “dirty 30” workout, that isn’t the only way to go. Some athletes do an even 30 on/off interval, some choose 10/10, and others hit the 30/15 mark. Play around and see what works for you—you’ll find your own interval stride with the help of a fitness coach or teacher. 

Try An HIIT Cycle Workout With Us!

At Jack City Fitness, we have everything you need to succeed at High-Intensity Interval Training. Our facilities are unmatched! We have plenty of HIIT-friendly equipment for athletes to use, like Rogue AirBikes, Woodway treadmills, kettlebells, medicine balls, and more. Our elite-level coaches are ready to help you perfect your form, work through new routines, and meet all your goals.

Ready to become a Jack City member? Get in touch with our team by calling (208) 999-1111. We’ll invite you over to our gym for a FREE fitness consultation and a chance to tour our facilities, meet our coaches, and ask any questions you might have. If you decide to become a Jack City Partner, you’ll have instant 24/7 access to our entire facility, plus the chance to try our famous classes, create customized training plans, and more. 

We can’t wait to meet you and help you HIIT it hard!

There is never an age limit for fitness! 

Are you searching for dynamic, age-appropriate exercises for seniors? Whether you are seeking exercise for elderly family members or intend to stay active as you enter your own golden years, you’re in the right place. We’ve compiled all sorts of workouts and activities to try. 

Are First-Time Workouts for Seniors Okay?

If you’re a senior beginning your first foray into fitness, you might wonder if it’s safe to jump in headfirst. 

Good instinct. If you don’t have an athletic background, you’ll probably quickly fall in love with exercise. However, we recommend that you visit your doctor before you hit the gym, especially if you have any medical conditions or chronic injuries. 

Once you get the all-clear from doc, you can get started with a personal trainer. 

Workouts for Seniors: What’s the Right Amount?

Ideally, sneaking a bit of light exercise into your daily routine is a great way to start. Light exercise usually means a daily activity that requires some physical exertion, like doing household chores. To be considered “light,” these activities should not cause too much exertion or shortness of breath. 

But how do you know? Try out the activity; if it’s light enough, you should be able to sing while performing it!

When it comes to a more dedicated workout routine, we trust the CDC. They recommend that senior athletes in good shape should aim for around 150 minutes of moderate, endurance-focused exercise every week. This is particularly ideal for beginner senior athletes. 

What Is Endurance Exercise? 

Endurance exercise is another term for aerobic exercise. While you may instantly think back to ’80s workout videos, we promise, there’s much more to aerobics than legwarmers. 

Aerobic exercise actually refers to any workout which raises your breathing and heart rate, like cycling, swimming, or taking a hike. While many forms of aerobic exercise are categorized as “vigorous,” there are quite a few which can be done at a moderate pace, like swimming, walking, and cycling. Your local pool might even offer a water aerobics class, which is fantastic for seniors of all fitness levels and ages. 

Can Experienced Senior Athletes Have a More Intensive Workout?

Yes! If you’re a longtime athlete in good physical health, there’s no reason why you can’t continue your gym routine after your 65th birthday. In general, we recommend around 75 minutes per week of vigorous intensity exercise for older adults—or you can combine these activities with more moderate ones. 

Our definition of “vigorous-intensity exercise” is any activity that causes hard breathing. Depending on your workout style and background, this could mean hiking, practicing martial arts, jogging, or even playing a round of soccer with the grandkids. 

Exercise for Older Adults: Picking the Right Workout

When choosing workouts for seniors, it’s important to remember that this isn’t a catchall topic. At any age, your ideal workout will depend on your circumstances, like your physical condition, athletic background, and health history—including injuries and medical conditions. For seniors, this is especially true; an 85-year-old athlete, for example, will have a different type of workout than their 65-year-old counterpart. 

Given how different our circumstances can be, we think it’s a great idea to work with a fitness coach when exploring exercise for older adults. Your coach will be able to ensure you’re trying the best exercises for seniors of your age and level. They’ll also hold you accountable, provide support, and make sure you’re performing these workouts correctly—they’re experts on the importance of proper form.

Reading this article for someone else? If you’re on the hunt for a good workout routine for elderly family members or loved ones, there are several ways to help them stay active, even if they experience mobility issues. In addition, a fitness coach would be happy to help you select the appropriate activities and levels for your unique circumstances. 

Workouts for seniors

The Best Exercises for Seniors: Our Top Picks

Ready to try some workouts for seniors? Look at some of our favorites and see what appeals to you. When you’re ready to try one out, our team of athletic coaches will be waiting for you at Jack City Fitness. 

Here are some of our favorite workout routines and exercises for seniors: 

Stretching is a great way for senior athletes to improve and maintain their mobility and flexibility. It can also help reduce your chance of injury or pain during other exercises. Depending on your fitness level and athletic background, you’ll have plenty of stretches to choose from. Work with your coach to find the right ones for you!

Cycling is a fantastic form of endurance exercise, and it can be modified in terms of both pace and resistance, which we love. If you prefer the great outdoors, you can cycle around your neighborhood for some moderate exercise or even take it uphill for a vigorous-intensity workout. If you love hitting the gym, find one that offers AirBikes—they allow the athlete to set the pace!

Like cycling, you can modify swimming to match your physical needs. So, if you’re an experienced athlete in good health, you might find that a more vigorous swim is a perfect workout, while beginners may benefit from something more low-key. 

Seniors of all ages and levels can enjoy water aerobics—they offer a low-impact form of exercise and can even help with physical pain. 

Walking and hiking are excellent ways for seniors to stay active while working at a pace that suits their needs. Whether you prefer a moderate stroll through Boise or a rousing hike up Hull’s Gulch will depend on your fitness level and needs. 

If you prefer to walk indoors, come and see us at Jack City Fitness. Our Woodway treadmills are the best in the industry—and are much lower impact than the traditional machines. 

The Best Exercise for Elderly or Less Mobile Athletes: Our Top Picks

If mobility is an issue, there are still plenty of activities that provide a great form of exercise. A workout routine for elderly athletes may include:

For those who spend most of their day seated or lying down, rising from a chair without assistance from a person or a walker can be a great form of exercise. Ideally, you should rise to a full standing position with straight knees before returning to sitting. You can repeat this motion several times as long as it feels comfortable. 

If you cannot stand or walk, try to give your arms and legs a bit of movement on a daily basis. This doesn’t need to last long—a few minutes will do. 

You can do plenty of gentle stretches from a wheelchair or bed, like seated knee bends or leg lifts. We recommend chatting with a fitness coach about the best options for stretches—at Jack City Fitness, we offer remote training for those who can’t easily get to us!

We’re Here to Help You Succeed!

At Jack City Fitness, we take fitness for seniors seriously! Come and join us any day of the week for self-guided workouts and one-on-one training sessions. We’re also proud to offer unique seniors exercise programs. These classes are exclusive to our Partners over the age of 55 and focus on movement control and expanding your range of motion. 

Not a Jack City Partner yet? Come and see what we’re all about! Give us a call at (208) 999-1111, and we’ll invite you over to our Boise fitness center for a FREE fitness consultation and tour of the facility. You also use this visit to meet Marshall, who teaches our famous Legacy Strong classes. 

If you choose to sign up with us, you will have flexible 24/7 access, a great group of fitness coaches and nutritional counselors to work with, and plenty of equipment to help you reach your goals. We also offer customized options, like modified or remote training sessions. Whatever you need to meet your movement and fitness goals, we are here to support you.

We can’t wait to meet you!

Experiencing lower back pain? Deadlift workouts may be to blame—and to some degree, that’s normal. Read on to learn what causes deadlift back pain, how to treat it, and how to prevent it after your next workout. 

Lower Back Pain After Deadlift Sessions: Treatment and Prevention

Is your lower back sore after deadlift workouts? While it may be uncomfortable or distressing, you are not alone—plenty of athletes experience this, especially when starting out. Luckily, there are ways to both prevent and relieve deadlift back pain—and your trusted friends at Jack City Fitness are here to walk you through it. 

Is It Normal to Experience Lower Back/Lumbar Pain After Deadlift Sessions?

Picture yourself post-sesh. You just got home from the gym, took a refreshing shower, and you’re sitting down to a protein-rich dinner. Suddenly…ouch! Your lower back is super painful. 

Sound familiar?

If you are experiencing lower back pain after deadlift-based workouts, you might be worried that something is very wrong. While this pain is not ideal, and in some cases, it can signal a more serious injury, that is not always the case. Deadlift back pain is relatively common in athletes, especially when they are still new to lifting. 

Why Do Deadlifts Hurt My Back?

If you keep getting a sore back from deadlifts, it is likely time to rethink your form. Think: when you use barbells, which parts of your body are doing the heaviest lifting? If your immediate answer is your back, we have already found the root of the problem. 

Your lumbar paraspinal muscles are supposed to keep your body stable during exercises like deadlifts. However, many athletes, especially newbies, rely on these muscles to do all the labor. This is when pain and problems can arise—while these muscles will play a role in your lift, it is other ones (think hamstrings and glutes) that should be working the hardest. 

Is Deadlifting Bad for Your Back?

We won’t lie to you: deadlifts can definitely cause back pain or other injuries, particularly if you have not been using proper form. While these risks are very real, we do not necessarily consider deadlifts to be “bad” for your back. Rather, we recommend that athletes be very serious about engaging in proper form when deadlifting, especially in the early days. 

This is an achievable goal—but we recommend working with a fitness coach to reach that level. 

How To Prevent a Sore Back From Deadlifts

While there are quite a few effective stretches for lower back pain, it is better to avoid the discomfort in the first place. You will need to understand proper lifting form and be able to utilize it. While we recommend working with a coach as you begin perfecting your lift form, we are happy to provide you with a few “beginners tips” to get you started: 

When you lift, you should have a straight back. When you round your back, you put it under more strain.

There is no shame in using lower weights—they are like stepping stones. Be sure to lift the right weight for your abilities and current fitness levels, rather than your goals. Don’t worry—you’ll get there. 

We promise, our ceilings are not that interesting anyway. Instead of looking up during your lifts, your head should be in a neutral position that favors downwards, with a tucked chin.

When you hold the barbell, it should be close to your body. This will not only decrease your risk of injury, but it will also boost your performance!

Deadlifts require a hip-hinge…and if you perform it correctly, you’re less likely to injure your back. Your coach will be able to assess your form. 

Breath is incredibly important to safe deadlifting. Before your lift motion, be sure to fully exhale—it will help you engage your core and obliques for the move. 

Ideally, when you grab your barbell, your knees will be in alignment with your feet (around the middle). Your shoulders should then be just over the barbell.

Lower back sore after deadlift

Lower Back Pain From Deadlifts: Relief and Treatment Tips

Wondering how to relieve back pain from deadlifts? Your friends at Jack City Fitness will sort you out. If you are experiencing soreness in your lower back, there are several ways to treat and ease the pain. 

Whether your back pain is due to muscle soreness, strain, or injury, we know one thing for certain: it is never a bad idea to take a little break. Give your body some time to rest and recover. 

We know it can be frustrating to stay away from the gym, but dealing with the complications that can arise from lifting while injured is even worse. As a rule of thumb, we tell our athletes to avoid deadlift workouts until their back pain has completely subsided.

In some cases, lower back pain might stick around for a while—maybe even for a few months. In these cases, we completely understand the desire to continue working out, even if deadlifts are off the table. During this time, it is a good idea to practice some core-strengthening exercises, like pelvic tilts or glute squeezing. 

In the early days of your back pain, we recommend treating it with ice. Try using an ice pack for about 20 minutes every few hours for three days. On the fourth day, you can also introduce a warm, damp compress for 20 minutes after ice sessions.

Several types of stretches can help relieve back pain. We recommend trying some bridges, shoulder blade squeezes, cat scratches, and kneeling lunges. Your fitness coach will also have plenty of suggestions!

While back pain from deadlifts is fairly common, there are some cases where it may indicate a larger problem or injury. If you are concerned about your back pain, it isn’t going away, or it feels very sharp or intense, it may be best to visit your doctor. They will help rule out other potential causes, from kidney stones to fibromyalgia or an unhealed athletic injury. 

Are There Other Common Deadlift Injuries?

While the most commonly discussed deadlift injury is lower back pain, it is not the only possibility. There are several other, less common deadlift injuries that can occur. Fractures, meniscus tears, muscle rupture, ischial apophysitis avulsions, and even spondylolysis have been associated with deadlifting. Studies have also indicated that deadlifts have led to bodily damage, affecting the thoracolumbar fascia, dorsal rami, and vertebral ligaments. 

As with any form of physical activity or exercise, there is always a risk of injury while performing deadlifts. This is why the coaches at Jack City are such sticklers about the importance of proper form! This is doubly true for deadlifts—it is important to train carefully and learn exact form for this workout. The best way to do that? Work with a professional coach!

Lift the Right Way at Jack City Fitness

At Jack City, we are here to support you. If your lower back hurts after deadlift workouts, our coaches will be there to help you through some soothing stretches and relief techniques. If you want help with your lifting form to avoid injury, we are ready to guide you. We have everything an athlete needs to succeed—and we want you to join us!

When you become a Jack City Fitness partner, you will have 24-7 access to our entire facility and equipment, one-on-one coaching sessions, heart-pumping classes, and all kinds of special offers and events. 

Ready to get started? Get in touch with our team by calling or texting (208) 999-1111. We will invite you over to our Boise gym for a FREE fitness consultation and tour of the facility. Once you are all signed up, you can jump right in and start crushing your workout with the right form, whether you are lifting, running, or stretching.

We can’t wait to meet you and help you smash your goals!

Medicine ball workouts are great for improving strength, balance, and overall athleticism. Learn our favorite beginner medicine ball exercises for a full-body workout. Your friends at Jack City Fitness are here to help!

Try Our Favorite Med Ball Exercises

If you received a medicine ball over the holidays, heard your gym buddies raving about it, or simply want to try a new and effective type of workout equipment, we’ve got you. 

The medicine ball is a popular workout tool for several reasons:

Plus, it has years of use to back it up—some folks believe that Hippocrates created a type of medicine ball in ancient Greece.

Whether you’re seeking medicine ball workouts for beginners, partner workouts, or resistance training, you can find ideas in our guide. You can also try these exercises with one of our coaches at Jack City Fitness—we have our own supply of medicine balls and plenty of other workouts where these came from!

How To Use a Medicine Ball

There is not just one way to use a medicine ball! You can include this nifty piece of equipment in all sorts of workouts, either solo or with a fitness coach. This flexibility, combined with its size and storability, makes it a perfect choice for athletes who split their time between home and gym workouts. Many of our partners have a medicine ball at home but use the Jack City supply as they learn and perfect new routines with their coach. 

Is a Medicine Ball Full-Body Workout Possible?

Absolutely! Depending on your preferred workout style, you will find dozens of medicine ball full-body workout options that suit your needs. Generally, these workouts last between 15 and 20 minutes and involve a collection of around 10 exercises per session. 

Medicine balls are also a stalwart of cross-body workouts like CrossFit. If you are curious about perfecting specific cross-body movements with the medicine ball, like cleans or slam balls, ask one of our coaches for a one-on-one sesh!

What Are the Best Medicine Ball Exercises for Beginners?

There are all sorts of medicine ball workouts for beginners! The following workouts are a great place to start out. We also recommend using a lighter medicine ball while you get the hang of these workouts—4-6 pounds ought to do it. 

1) Medicine Ball Push-Ups

Love push-ups? Why not try some medicine ball push-ups, which offer a unique form of bodyweight resistance training that delivers serious results. 

To perform this workout:

2) Medicine Ball Crunches

This is one of our favorite medicine ball core exercises! These crunches are great for your abs and core strength. It’s a favorite of cyclists and a fantastic form of resistance training—especially if you prefer using your own body weight.

To perform medicine ball crunches:

Medicine ball crunches

Medicine Ball Workouts for Intermediate Athletes 

These workouts will suit athletes with a bit more experience. While starting out on these workouts, it might be helpful to practice your form with a fitness coach. 

1) Medicine Ball Clean

The medicine ball clean is best known as a CrossFit workout, but you can include it in all types of training routines! 

To perform the medicine ball clean:

2) Overhead Medicine Ball Throw

The overhead medicine ball throw, or the medicine ball slam, is a popular cross-body fitness workout. Like the medicine ball clean, it has tons of uses beyond the CrossFit sector. It provides a full-body workout and is a great addition to a HIIT circuit. 

As this workout is very intense, we recommend trying it for the first time with a coach. If you are prone to lower back or shoulder injury, it may be best to give this one a miss.

To perform an overhead medicine ball throw:

3) Medicine Ball Squats

Medicine ball squats aren’t just great for your core; they’re also a fantastic glute workout. There are several types of squat workout, but we prefer the power deck. It’s different from other squats you might have tried before! 

To perform this workout:

Try Some Medicine Ball Workouts at Jack City Fitness!

At Jack City Fitness, we offer all the latest workout equipment, from medicine balls to Woodway treadmills to a full-sized synthetic ice rink! Whatever you need to support your athletic goals, we can help you meet them, any time. 

We’re open 24 hours a day to our partners and offer unrivaled support from our elite-level team of athletic coaches, teachers, and nutritional counselors. Everything you need to meet your goals is waiting for you here at Jack City Fitness—all you need to do is get in touch. Shoot us a text or call (208) 999-1111 for a FREE fitness consultation with our team. Once you’ve signed up to become a partner, you can jump right into one-on-one training sessions, exciting classes, and more. We can’t wait to meet you and help you see RESULTS!

Is it good to work out at night? Folks who don’t always have time to work out in the morning or afternoon will find that exercising at night has a ton of benefits. Watch out—it could become the best thing for your fitness routine. Learn more from your friends at Jack City Fitness!

Is It Bad to Work Out at Night?

If you prefer a late-night workout, you might be used to other people questioning your choice. Despite the benefits of night exercise, many people worry that hitting the gym in the later hours can lead to poor sleep—especially if it happens right before you brush your teeth and hit the hay. 

Of course, most athletes are well-aware of the importance of sleep, so this turned many away from the idea of a nighttime workout. Luckily, in recent years, some studies have turned that theory on its head, opening up a new world of exercising and weight training at night. Now, we are aware that is it okay to work out at night—as long as it is done responsibly. 

Today, we will discuss the benefits of working out before bed, as well as give you a few tips on how to do so practically and responsibly. If you have any questions, be sure to ask your friends at Jack City Fitness—Boise’s number one spot for all-night exercise! 

What Is the Best Time of Day to Exercise?

In 2018, Sports Medicine published an exciting study that showed that late-night workouts are unlikely to cause sleep disruption. According to this study, working out a night can actually help athletes get better sleep, and nod off faster. Since this study was published, many of our partners have felt more comfortable exercising at night. Some even prefer it!

That brings us to our answer: there is no best time of day to exercise because there is never a bad time to hit the gym. It really comes down to a combination of personal preference and individual lifestyle factors. Many athletes prefer morning workouts, some are all about the late-night workout, while others land somewhere in the middle or enjoy a combination. 

No matter what time they decide to hit the gym, they are all enjoying a beneficial workout. This theory applies to you and your journey: no matter what time of day you hit the gym, you are going to benefit from it.

This advice does come with a small disclaimer. There is one hour in the day that you should never work out: the hour before you hit the sack. According to the 2018 study, participants who worked out in the hour before bedtime then had trouble falling asleep and slept poorly. This was especially true for those who performed super intense workouts, like high-intensity interval training. If you choose to work out at night, be sure to give your body a proper cool down and recovery session before climbing into bed. It can—and will—make all the difference in the world!

What Are the Health Benefits of Working Out at Night?

So, is it healthy to work out at night? You bet! When done correctly, working out at night has all sorts of benefits, from health to lifestyle. That’s why we’ve decided to allow Jack City partners to work out any time of the night—you might even spot one of your favorite coaches crushing their favorite workouts. 

Here are some of the biggest reasons that our team loves a late-night workout.

Since that 2018 study, several others have challenged the old theory of disrupted sleep. In fact, as the 2018 study proves, late-night gym sessions can be a ticket to better sleep and an easier time nodding off, as long as intense workouts are avoided in the hour before bedtime. 

When you only consider sunlight hours to be your “day,” it can feel impossible to fit everything in. By working out at night, you are practicing self-care in a way that takes matters into your own hands and on your own time. 

Whether you have had a killer day at work, spent hours trying to soothe a screaming baby, or have not looked up from your thesis paper in an eon, we have the solution for you. A late-night workout session is a great way to work through some of the stresses and frustrations of your day and treat yourself to a few extra endorphins.

Craving some quiet time? We hear that. Yes, we love the pumping energy of a full gym during the day, but there is something special about a nearly-empty fitness center on a dark night. You will never have to wait for someone to finish your favorite piece of equipment, you can enjoy some serenity…you can even sing in the locker room shower. Plus, stepping out of the gym into quiet moonlight is a vibe. 

Want to make the most of your workout? Who doesn’t? The key could be to shift your gym sessions to later in the day. According to a 2013 review of 20 participants, working out in the evening allowed for 20% more intense exercise than they were able to perform in the morning. 

Working out at night

What Are the Best Workouts for Nightime?

You can try any workout at night, but it is important to pay attention to timing and intensity. Higher intensity workouts, like running, lifting, or HIIT, can be done in the evening, but we recommend giving yourself plenty of time to cool down and chill before attempting to sleep.

In general, you should give yourself at least an hour between working out and going to bed. Although this rule is harder and faster for intense movement, it is also the case for  less intense workouts, like certain types of yoga, walking, or stretching. 

Hit the Gym Whenever You Want!

Whether you are an early bird or a night owl, Jack City Fitness has what you need to succeed. We are open 24 hours a day, seven days a week, so our partners can come and train whenever their hearts desire (and schedules allow!) This allows athletes to make their own workout schedules—so if you want to take a Bodyweight Bootcamp class during the day, but come use our Woodway treadmills at midnight, you are more than welcome to. In fact, we encourage it! We’re all about personalized workouts here. 

If you’re ready to customize your workout and hit the gym whenever you please, get in touch with the Jack City Fitness team today by calling or texting (208) 999-1111. We’ll invite you to our Boise facility for a FREE fitness consultation and tour of the facilities. Once you’ve signed up to become a partner, you’ll have instant access to our 24/7 equipment, as well as the chance to work with our elite team of coaches! We can’t wait to meet you and help you meet your goals. 

Should you go to the gym every day? That answer will depend on your goals, body, and schedule—and we can help you navigate it. Learn more about the ideal gym frequency here.

How Often Should I Go to the Gym?

How many days a week should you exercise? 

Truth be told, there is not one specific answer to this question. At Jack City Fitness, we see athletes of all kinds. Some of them work out more days a week than others. Some have longer workout sessions than others. After all, there are multiple factors as to how often an athlete should hit the gym, including personal goals, lifestyles, and athletic experience. 

If you’re beginning your workout journey and are unsure how often to exercise, we’re here to help. Read our guide to figuring out a workout frequency that suits your needs, or talk in-person to one of our coaches!

The Factors That Determine How Many Days a Week Should You Work Out

1) Your Fitness Goals

Let’s talk about fitness goals. Your workout (and how often you go) will depend on what you’re aiming for when you hit the gym.  

If Your Fitness Goal Is to Lose Weight:

Many of our partners begin their fitness journey as a means to drop a few pounds. These goals are often achieved through a combination of cardiovascular training (especially workouts like HIIT), strength training, and optimizing their meal plans with the help of our nutritional counselor. 

On the cardio side of things, we recommend either 75 minutes of intensive cardio exercise weekly (spread across three sessions), or 150 minutes of more moderate aerobic activity across five sessions. However, your specific “magic number” might differ—and we advise finding a good frequency with your coach.

In terms of strength training, many of our weight-loss-seeking partners crush a full-body workout with us twice or three times a week. This is on top of their weekly cardio!

We highly recommend taking at least one (but ideally two) rest day(s) while working out for weight loss. This is not  a marathon, not a sprint! (Even though sprints make a great HIIT workout!)

If Your Fitness Goal Is to Gain Muscle:

Everybody is different. As with weight loss, your ideal frequency might look different than your buddy’s— and that is totally okay. Overall, most athletes hit the gym at least twice a week, and ideally three times, to build strength and muscle.

In general, our bodybuilding partners engage in both strength and cardio training, with a stronger focus on the former. The cardio side of strength-building workouts often involves short but intense sessions (like HIIT) twice or three times a week. 

Please note that these numbers might change depending on your fitness levels and experience, so it is best to work with your coach to find the right amount for you and your goals. 

If Your Fitness Goal Is to Move More and Feel Healthier:

Not everybody exercises with huge body transformation goals in mind. Many of our partners join Jack City Fitness because they want to get in tune with their bodies and enjoy movement more. 

If this is the case, it is best to find a routine and schedule that suits your lifestyle and desires—because hitting the gym even once a week can positively impact your life and reduce risks of stroke or heart attack. As long as you do not cross the threshold into overtraining or obsession, let yourself find your own pace.

2) Your Lifestyle

Your lifestyle impacts how often—and for how long—you can work out. For instance, if you tend to have a few free days a week, long-distance running or cycling might be a great option. If you are balancing a full-time job with family and night courses, something short, sweet, and intense is probably your best bet. For those without reliable transportation, combining customized virtual training sessions with occasional real-life classes might be the ticket. 

4) Your Age and Experience

Would you recommend your favorite heart-pumping workout to your great-grandma? Your 6-year old nephew? Of course not—they deserve a workout that suits their specific circumstances! Your chosen exercises work for you because of your unique age, experience, and fitness level. These factors will also determine how often you work out, too.

If you need help figuring out the best workout for your lifestyle, age, or fitness goals, do not hesitate to ask our team for help!

How many days a week should you work out

Going to the Gym Every Day: Is It Ideal?

Can you go to the gym every day? 

Look, nobody is going to stop you at the desk on your eighth day in a row or cut you off after too many sessions. But should you go to the gym every day? Our consensus is “no.” 

Is it Bad to Go to the Gym Every Day?

Hitting the gym on a daily basis may sound like a healthy routine, but here at Jack City Fitness, we advise against it. What gives?

While a regular gym schedule is important for smashing fitness goals, it’s possible to land in “too much of a good thing” territory. Working out to the point of overtraining can lead to exercise burnout, which might make your goals even harder to reach. 

The Importance of Rest Days

There is a misconception that dedicated athletes must hit the gym every day—but as we’ve already said, that is actually not such a great idea. Here at Jack City Fitness, our crew members are all impressive elite athletes, and we all swear by rest days—they’re as important as exercise itself!

Is Working Out Five Days a Week Enough?

Definitely! Many athletes who train for weight loss or strength work out five days a week and see fantastic results. This schedule allows for two days of rest, which we think is a great number.

What About Working Out Four Days a Week?

Yes, that is also great! As we said before, even one day of exercise a week can have a positive impact on your health. Four days allows for plenty of goal-smashing work to be done, and gives your body three helpful days of rest to recover and avoid burnout.  

I Really Struggle With Rest Days—Are They 100% Necessary?

While we do recommend rest days, we understand that for some, consistency and routine are crucial to their mental health and overall daily function. If a daily workout is your key to success, we don’t want to get in your way. 

However, we do recommend that, instead of taking a full rest day, you choose one day a week to engage in a lighter, more low-key workout than usual. If you can also make this workout shorter than your normal routine, even better.

How Long Should You Be at the Gym?

The answer to this question depends on what type of workout you will be performing, as well as the factors we have already discussed, like fitness level, goals, and experience. For instance, high-intensity exercises should be performed in smaller bursts than something more moderate.  

So, while we recommend about 75 minutes of weekly intensive cardio to lose weight, we’ve specified that it should be spread over three sessions during the week. We do not mean 75 minutes straight of intensive cardio! 

With things that differ so much depending on the athlete, it is always best to get a personalized opinion. Come and meet our team to find YOUR workout.

Let’s Get Moving!

If you’re ready to find the best workout routine for your goals, get in touch with the Jack City Fitness team today by calling or texting (208) 999-1111. We will invite you over for a FREE fitness consultation and help you get started. Soon enough, you will be enjoying 24/7 access, one-on-one support, gorgeous equipment, and a network of peers to help make your goals a reality! We can’t wait to meet you and see what you’re made of. 

Is a personal trainer worth it? You bet! Working with one of our coaches will help elevate your fitness routine and personal growth. Learn more about the importance of personal training today!

How Can a Personal Trainer Help Me?

Getting a personal trainer might be the key to unlocking your fitness goals—is that why it’s so popular? If you’re curious about the benefits of having a personal trainer,  we’re here to get you up to speed. 

Here at Jack City Fitness, we have a personal training program filled with coaches who love helping Boise’s athletes train hard, see results, and feel incredible. 

Before we get into the many, many benefits of personal training, we thought we’d answer some of your questions about fitness coaching. 

What Is a Personal Trainer?

A personal trainer is a trained athlete who holds professional qualifications (like fitness trainer certifications) to lead or coach others in exercise. Personal trainers provide healthy and safe supervision, workout plans, and training to athletes of every level—even Olympians have private coaches!

What Do Personal Trainers Do?

There isn’t just one purpose of a personal trainer; depending on their specialty and the needs of their trainees, fitness coaches can provide many services and support. 

In most cases, your personal trainer will get to know you, your athletic history, and your fitness style, goals, and preferences. They’ll develop a fitness regimen that suits your needs and goals, and will teach you the proper way to perform the exercises involved with this routine. 

You’ll be able to progress with this routine with the help and support of your trainer, who will ensure that you are working out safely and correctly, adding new challenges as you progress. 

Should I Get a Personal Trainer?

Yes! Although every athlete has a different experience, there are many reasons why personal training works. We’ve been lucky enough to see countless personal training success stories. 

The importance of personal training comes in many forms:

Ahh, there’s nothing quite as satisfying as hitting your goals…and you can bet your personal trainer feels the same way. Your coach will assess your current fitness level and use that to help define your fitness goals. By mapping out the necessary steps to achieve these goals (and dutifully tracking progress,) your coach will help make those goals a reality. This is an essential element of fitness coaching, putting it at the top of our list.

For newcomers to the fitness world, a personal trainer is practically crucial. Your coach will be able to watch your form and technique with expert eyes, ensuring you are performing your workouts in a safe and sustainable way. 

Many coaches will also demonstrate exercises themselves so that their trainees can see the workout in action. This helps work out any kinks in technique and drastically reduces the risk of injury.

Fitness coaches do more than tell clients to reduce calorie intake and increase exercise. It’s much more complex than that! Plus, aside from the physical side of things, your coach will also be able to help athletes with mental roadblocks getting in the way of their fitness goals. 

At Jack City Fitness, our fitness coaches teach the principles of behavioral modification, and work to help our partners overcome the psychological barriers that keep them in an unhealthy cycle of habits.

“Accountability” is a word you’ll often hear in athletic circles. Sometimes, even the most dedicated athlete has days where staying in their comfy bed, watching another episode, or heading to the bar sounds more appealing than their pre-scheduled workout. 

That’s okay—sometimes—but often, it can become a habit that results in a gym partnership gathering dust and goals falling to the wayside. With a dedicated fitness coach, there’s way less chance of this happening; the decision to work with a fitness coach is a commitment…and a committed coach will ensure you honor it. Coaches will push you to get to the gym and take care of business when other temptations arise.

Occasionally an athlete finds themselves in a rut. In these cases, the gym feels like a chore—and often, a boring or unvaried workout routine can be the culprit of this problem. Although some people do best with a highly consistent routine, many athletes find that variety at the gym is crucial to motivation and enjoyment. 

However, it can be challenging to research and come up with new workout ideas all the time. That’s where your trainer comes in. Experienced coaches provide many different exercise methods—and they’ll be chosen with your unique needs and goals in mind.

Athletes who lone-wolf their fitness journey often waste precious time without realizing it. Without a personal trainer to design their fitness regimen, all the planning falls on them—and that can lead to aimless dilly–dallying around the weight room, or slowly drifting from machine to machine. 

There’s no risk of that with a fitness coach; when you work with a trainer, plans are prepared for you every day. Your session has a purpose, and a coach will maximize the time you invest.

When you work with a fitness coach, YOUR needs are number one. If you have a hectic schedule, that’s fine—your trainer understands. Most fitness coaches will work around your schedule and tailor appointments that suit your needs—especially at Jack City!

Are you ready to work with one of our amazing fitness coaches? Call or text (208) 999-1111 to become a Jack City partner, and enjoy everything from personal training to 24/7 gym access. We can’t wait to help you smash your goals!

Wondering how to put on muscle mass naturally? With the proper exercises, diet, and fitness regimen, you can gain muscle mass naturally and quickly. Learn the steps here!

How To Get Bigger Muscles, the Natural Way

Building muscle mass naturally is by far the healthiest and most sustainable way to bulk up—yet many athletes still turn to steroids. We understand the appeal in this; who doesn’t want a “quick fix” solution for their goals? 

But while steroids may have a reputation for muscle-building, they can also be unhealthy or downright dangerous for your body. That’s pretty counterintuitive to us; fitness is supposed to be about treating your body with respect and care. That’s why we always tell our Partners that it’s best to focus on building muscle mass naturally, without the “help” of steroids.

How To Increase Muscle Mass Naturally: Our Tips

Here at Jack City, we know the secrets of how to build body naturally, and we’re here to share our expertise with you. 

These are our top ways to build muscle in a healthy, natural way:

This is our answer for every athlete wondering how to make muscles bigger without steroids: your journey begins at the gym. You might choose to work with a dedicated fitness coach who can help ensure that you’ve chosen the right exercise program for your needs. After all, it’s not a one-size-fits-all job. 

For instance, many athletes assume that hours-long sessions are the way to getting swole, but that’s not always the case. In fact, that could even slow your progress. Instead, focus on the quality and intensity of the workout—we recommend one that’s less than an hour.  

Once you’ve chosen a workout, we advise that you begin by focusing on the number of reps and amount of weight lifted. Don’t extend your hour at the gym to get more reps into your workout—we know it’s tempting! However, you can adjust your reps and workout every three to four weeks to avoid plateauing.

Your workouts shouldn’t be chosen at random! Every routine should help you hit your muscular goals. In general, we recommend working on exercises that train multiple muscle groups, not just one. 

Strength training is imperative to building muscle tissue, but varying it can help build all muscle groups. Kettlebells, weights and body weight exercises should all be part of your workout program with a variety of workouts. That ensures that all muscle groups are worked. 

Yes, you can change your diet to increase muscle mass naturally! Often, the key to eating for muscle gains is to chow down much more frequently than you’re used to. It’s helpful to stick to a regular meal schedule—consuming six meals a day, every two to three hours, can help you build faster. 

It’s also crucial to include the right foods in your diet! Some bodybuilders also turn to protein powder to supplement. Unlike steroids, we definitely recommend protein powder; it’s a delicious and nutritious way to recover after a workout or fuel on the go. 

At Jack City, we are pleased to offer a nutrition program that our Partners can utilize to make healthy choices and safely gain muscle. 

Training hard is important, but you also need to give your muscles a chance to rest. Ideally, training each muscle group three times a week is enough. You can alternate between groups to get in more gym time. 

Also—and we can’t stress this enough—be sure to get enough sleep! While you’re snoozing, your muscles will recover from the day’s workout, so it’s very important.

How To Gain Muscle Mass Naturally Through Exercise

There are countless ways to gain muscle through exercise. Of course, we all know the benefits of weight lifting to bulk up, but that’s just a fraction of what’s available to you. There are countless workouts and routines that will help you gain muscle mass naturally. 

A lot of it will come down to your own needs and preferences. If you love yoga, it makes sense to start there. If resistance machines are your jam, try that. You can also mix it up to find a selection of workouts that suit your needs!

Many of our Partners have found success by building muscle through High-Intensity Interval Training (HIIT) sessions. This popular exercise method can be great for building muscle—and it’s engaging, fun, and great for busy athletes who crave variety. Move quickly from exercise to exercise with limited rest in between, with a focus on building strength rather than building muscle tissue. It’s a goal that’s easier to measure and achievable.

Try Natural Weight Lifting at Jack City Fitness!

Here at Jack City Fitness, we have everything an athlete needs to succeed. If you’re ready to achieve huge gains, come and meet our team. Our coaches and class teachers will be able to support you in everything from lifting form to post-workout tips…and once you’ve become a Partner, you’ll have 24/7 access to our beautiful fitness center and equipment. 

All you have to do is call or text (208) 999-1111 today. We’ll invite you to our Boise health center for a FREE fitness consultation, tour, and chance to meet our coaches. If you like what you see, you can become a Partner right away! 

We can’t wait to meet you and help you smash your goals!

Should you change your workout routine to challenge your muscles? The science isn’t definitive. Learn the truth about muscle confusion from your trusted friends at Jack City Fitness.

Feeling confused about muscle confusion? You are certainly not the only one! Our partners ask us about this fitness trend all the time; while it’s gained a lot of traction within the fitness community, many athletes are left feeling confused. With little scientific research to back up the claims about muscle confusion, it’s easy to wonder whether it is a true athletic breakthrough or just a fad. 

Many people claim that a muscle confusion workout routine can help athletes beat dreaded plateaus and allow even the most practiced lifters a true challenge, leading to bigger gains and increased strength. But while the muscle confusion principle has been in discussion for a decade, it has yet to gain any real proof to back it up. 

In recent years, more light has been shed on the topic of muscle confusion—and your friends at Jack City Fitness wanted to learn the truth. If, like us, you are curious (and maybe a little baffled) about muscle confusion, we are here to share what we discovered!

What Is Muscle Confusion?

The muscle confusion principle makes a lot of sense. The concept is as such: when an athlete performs the same workout routines over and over again, their muscles will adapt and plateau—no fun! Working hard and seeing no change or results is both frustrating and demotivating, and sometimes leads to burnout. 

It makes sense that athletes who struggle to gain size and strength after a certain point, even if they lift heavier weights, would seek a helpful solution—and on paper, muscle confusion seems perfect. Enthusiasts say that by introducing an ever-changing series of exercises to workout routines, the body will be forced to continuously adapt to new movements. This means no plateaus and bigger gains. 

It’s an enticing claim. Who wouldn’t want to find a hack to better results? Many athletes have changed their entire workout style because of it, and trust us, we wanted to believe it, too. However, the truth is less exciting: The muscle confusion principle does not actually seem to be scientifically true.

How Does Muscle Confusion Work to Break a Fitness Plateau? 

The short answer? Engaging in a muscle confusion workout routine will not break your fitness plateau, at least not physically. The longer answer? Although you cannot confuse your muscles into better gains, the concept still has value and can contribute to conquering a plateau. 

In a 2019 study, the popular theory was put to the test by a group of international researchers. In this study, 19 men, all in good health and with basic lifting experience, were divided into two groups. The first group spent eight weeks performing the same workout routine (upper and lower-body exercises) with increasing weight loads. The second group also spent eight weeks working out, but they used an app that provided them with a different combination of fitness routines for every gym session. 

After comparing the results of the two groups, the researchers found a disappointing but clear conclusion: an incredibly varied workout routine will not confuse muscles into better gains. After eight weeks, the two groups both achieved very similar results in terms of new strength and muscle growth. 

Despite this result, the researchers also found proof that a highly varied workout routine benefitted athletes, even if it did not actually confuse their muscles into gaining more. Instead, the study showed that the athletes who engaged in the muscle confusion-style workout maintained significantly higher motivation levels than the athletes who stuck to the same routine for two months.

Muscle confusion myth

Working Out Different Muscles Every Day: Is It Still a Good Idea?

Yes! Although there has not been much scientific proof that a muscle confusion workout routine works, there are still benefits to a varied workout. In the previously mentioned 2019 study, researchers found that participants who used the muscle confusion app to vary their routine were better motivated to hit the gym than their heavily-routined counterparts. 

It seems that, although muscles can’t get bored of a workout, the mind can. You might find that it is easier to maintain healthy habits if your regular workouts are varied and change regularly. The folks who ran and authored the study agree; according to co-author Brad Schoenfield, “The differences in motivation scores at the end were substantial … variety matters.”  

Our takeaway from this? The muscle confusion myth is just that—a false claim. When it comes to utilizing this method to increase your muscle size and power, we can’t recommend it. 

However, we definitely can recommend developing a varied workout routine to keep your motivation levels high. By persevering with your workout, even when you have hit a plateau, you will have a much better chance of seeing the results you crave. 

This does not mean you need to perform an entirely different selection of workouts every time you hit the gym, either. We believe that balance and some consistency are important. So, introduce variety into your workouts, but give your muscles time to adapt to exercises. It might be handy to work with a fitness coach to develop a varied routine that works for your goals. Personal coaching is a great way to learn about your individual fitness style!

Find Your Best Workout Style

Ready to introduce some variety to your workout and bring your motivation to the next level? With the help of one of our elite fitness coaches, you can get to know your own body, find your fitness style, and create a custom workout routine that takes your goals and turns them into results.

At Jack City Fitness, our partners get VIP treatment. With 24/7 gym access, a host of exciting workout classes, beautiful equipment, and the best coaches in Boise, we have everything an athlete needs to succeed. If you are ready to join the fun, get in touch with our team by calling (208) 999-1111. We’ll invite you to visit our gym for a FREE fitness consultation, tour, and a chance to meet our amazing team. Once you have signed up, you will have instant gym access, and the possibilities are endless.

We can’t wait to meet you!

Looking to build your dream physique? Learn how to get a shredded body with our helpful guide, which includes specific workouts, diet routines, and recommended supplements.

Here at Jack City Fitness, it’s our mission to help every one of Boise’s athletes meet their fitness goals and enjoy lasting results. If your goals include a lean, muscular body, we’ve got you—we’re experts on the best way to get shredded. Join us in our ultimate “get shredded” guide, where we share our top tips and answer your questions about how to get shredded. 

How Long Does it Take To Get Shredded?

Many athletes ask us, “How long to get shredded?” We understand why there’s so much confusion around the subject. Many people want a lean, shredded body, and they want it fast. 

Because of this, there are all kinds of exaggerated workouts and diet plans that claim to deliver a shredded physique in only a few weeks or even days. Although it’s certainly possible to see substantial results after a month or so, that is not the case for everybody. Unless you’re going into your “get shredded workout” journey with very little body fat, it’s going to take longer to achieve the results you’re dreaming about. 

Our goal isn’t to help you “get shredded fast.” It’s to help you achieve a lean, shredded body through hard work—and that will take any amount of time depending on you, your physique, and your lifestyle. 

What Is The Best Diet To Get Shredded?

To get shredded, athletes must both gain muscle and lose body fat. Generally, this requires both structured nutritional choices and serious gym time. 

Our partners often ask us what to eat to get shredded. While this will depend on your own preferences and abilities, we do have a few tips for you:

1) Don’t Skip the Protein

In case you weren’t aware, consuming protein is vital to post-workout recovery. By housing a protein-rich meal or smoothie after your workout, you’ll help your muscles heal after an intensive gym session. This will make sure that your next workout goes well, putting you one sesh closer to a lean, shredded body.

P.S.—no time to cook a whole meal after your session? There are some delicious protein powder varieties out there for athletes who train on the go.

2) Embrace Healthy Fats

It might seem counterintuitive to consume fat when you’re trying to trim it from your body, but we promise, it’s important! Healthy fats like avocado or nuts have lots of benefits, and will help make your meals more delicious and filling. Generally, it’s ideal for 20-30% of the calories in your diet to contain healthy and unsaturated fats while getting shredded.

3) Keep Your Calories Low, But Your Flavor High

To obtain a shredded body type, many athletes need to lose a bit of extra fat or weight. Generally, they accomplish this by restricting caloric intake to burn excess fat when exercising. It is important to do this safely and realistically and find a balance. This will depend on your own physicality. You can use an online calculator to determine the right amount of caloric intake for your body, or you can talk to your nutritional coach.

By the way, low calorie does not need to mean boring! Use this time to embrace spices, herbs, chilis, and other low-calorie, high-flavored ingredients to give your meals a whole new light. You might find that you’re a better cook than you knew!

4) Hydrate, Hydrate, Hydrate!

Psst…are you drinking enough water? Getting your eight glasses a day is important to your shredding and cutting journey; not only will a hydrated body keep you going at the gym, but it’s also crucial to maintaining a healthy diet and processing the fats you consume. Furthermore, drinking the right amount of water will help with cravings between meals!

5) Work With a Nutritional Counselor 

We believe that the healthiest way to eat for getting shredded is to work with a nutritional counselor. By working with a professional, you’ll be able to get expert advice on building a meal plan, eating for your body type, and hitting your unique physical goals in a way that works for you. They’ll also be able to help you navigate some of the popular “get shredded” diets floating around the internet and social media, like carb cycling, to see if it’s right for your journey. 

Shredded body

What Is The Best Workout Routine To Get Shredded?

If you’re looking for a one-size-fits-all “get shredded workout,” look again. There isn’t just one prescribed way to achieve a shredded physique—and that’s a great thing! Not only is variety the spice of life, but it also means that regardless of your own relationship with fitness, you’ll be able to get shredded in a way that suits your needs. 

Depending on your workout style, preexisting fitness levels, and preferences, you will find that many routines will help make your body goals a reality: 

1) Train for Strength

When it comes to training for a shredded physique, fat loss gets a lot of airtime. Yes, it’s an important part of achieving results, but it’s not the only one. It’s crucial to spend plenty of time doing strength training. (Remember, it’s your muscles themselves that burn much of your fat!) Besides, weight loss alone won’t give you defined pecs or a six-pack—those come from muscular strength training. 

2) HIIT Up a High-Intensity Interval Training Workout

High-Intensity Interval Training, or HIIT, is a popular way to get shredded. This engaging workout method goes in short spurts and promotes major fat loss and overall stamina, making it a great option for a busy athlete seeking big results. 

3) Team Up With a Gym Buddy

When it comes to succeeding at the gym, accountability can be key. If one of your friends has similar body transformation goals, you might want to consider hitting the gym together. You’ll be able to support and encourage one another while offering gentle accountability for those “can’t be bothered” days. 

Our Top Tips for a Lean, Shredded Body

There are a few secrets to shredded muscles that have little to do with diet or exercise. Follow our lead with these lifestyle tips:

1) Get Enough Sleep

Fun fact: you don’t build muscle when you work out. The magic happens when you are resting—or sleeping, to be specific. If you miss out on your nightly Zs, you could miss out on seeing results from your hard work. Besides, hitting the gym is never a good idea when exhausted. Nor is it enjoyable! 

2) Supplement as Needed

Some athletes like to use supplements to help further build their muscles while they burn body fat. There are all sorts of options out there, each of them designed to suit a different set of needs, like burning fat, adding protein, or even soothing inflamed joints. We recommend speaking with your fitness coach or nutritional counselor about which supplement might work for you. 

3) Look After Your Mental Health

Studies have shown that high levels of stress can actually cause changes in one’s fat storage, leading to higher levels of belly fat. If washboard abs are part of your goals, we recommend taking care of your mental health as well as physical. Finding ways to deal with high-stress situations and removing toxic elements from your life will not only change your mental wellbeing, but it can help you see fitness results. Win-win. 

Get Shredded With Us! 

At Jack City Fitness, we have everything you need to achieve your goals, whether that’s a lean, shredded body, learning a new sport, or developing a consistent workout schedule. With our 24-7 gym facility, a crew of elite-level coaches, first-class workout equipment, and a rotating schedule of engaging classes, Jack City is Boise’s #1 spot to get shredded in a way that works for you. 

We offer plenty of custom training options and one-on-one focus to support whatever your needs may be. If you’re ready to join the Jack City Fitness party, get in touch with our team by calling or texting (208)-999-1111. We’ll invite you over for a FREE fitness consultation and tour of the facility. Once you sign up with us, you can jump right in. 

We can’t wait to show you the best way to get shredded!