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Ugh, it’s time for yet another attempt at losing weight.
For some, losing weight is as simple as just looking at a vegetable.
For the rest of us mere mortals, it feels like running through quicksand.
Fortunately, helping people lose weight in a way that doesn’t suck is what we do!
And gosh darnit, we’re really good at it: we have thousands of success stories and 1 million+ people tune in each month for advice on this stuff.
We help our Online Coaching Clients lose weight without dieting, and these are the exact tactics we use.
I’m going to cover EVERYTHING you need to know about losing weight quickly, sustainably, and without hating everything.
Here’s what we’ll cover:
Let’s jump right in!
If you’re reading this guide, you probably:
Whether we try popular diets like the Paleo Diet to Keto, or Plant-Based, to Intermittent fasting (I do it), to terrible diets like the Military Diet, juice cleanses, or the Cabbage Soup Diet, we’re all looking for that master key that unlocks effortless weight loss.
Some of these diets are certainly more effective/healthy than others, but they all come down to two truths for losing weight:
Truth #1: Nearly every diet works in the short term.
Truth #2: Nearly every diet fails in the long term.
So why does every diet work in the short term?
Every diet you have ever tried has a clever way of restricting calories which leads to weight loss[1]:
99% of the reason why these diets result in short-term weight loss is that they get us to eat fewer calories.
The problems arise when we get to Truth 2:
“Nearly every diet fails in the long term.”
Put another way: “Temporary changes create temporary results.”
If somebody “goes Keto” for 60 days, they’ll probably lose weight, and might even feel healthier.
This is cool.
HOWEVER.
If they spend those 60 days dreaming of carbs, counting down the days until they can “go back to eating like normal,” they will put all of the weight back as soon as they stop their diet.
This is why I hate the term “diet” or “going on a diet”: In order for a diet to create permanent results, the diet needs to be adopted PERMANENTLY!
You’ll lose weight in the short term with any diet, so long as you reduce your calorie intake.
Today, we’re going to focus on weight loss that’s:
So, as you read about the 5 rules of weight loss below, I want you to be honest with yourself. You need to make changes you can stick with for at least a year.
If a change seems too drastic or too scary, start small.
Here’s how we help our coaching clients: we work with them to pick ONE change per week that we can implement: one less soda, try one new vegetable, etc.
In other words, we STOP thinking about “How many pounds can I lose in a month?” and instead “What can I do today that isn’t scary, but will make me better off a year from now:“
There’s only ONE big-ass rule you need to follow when it comes to weight loss:
Eat fewer calories than you burn.
(Yes, I realize this article has 5 RULES, but the other 4 all build on this one.)
Study[2] after study[3] after study[4] shows that our bodies obey the laws of thermodynamics and that in order to lose weight, we need to burn more calories than we consume regularly.
Every day, our body needs a certain number of calories to carry out its daily functions: making your heart beat, your brain function, getting your body to move, and all sorts of other stuff.
This is called your total daily energy expenditure, and you can calculate your TDEE here.
So, in order for us to lose weight, we need to find a way to tip the energy balance in favor of “burn fat, sucka!”
Simplifying this really complex topic, we need to eat less and/or move more to get our bodies to start using our fat stores for energy.
Unfortunately, that’s where the problems start.
We humans are REALLY good at:
When we accidentally eat more calories than we realize, and then burn fewer calories from exercise than we assume, we think we “can’t lose weight” because of our metabolism or genetics.
Nope.
It’s because we are eating too much.
And as we lay out in our MASSIVE Healthy Eating Guide, the most important factor in fat loss is eating fewer calories than you burn on a regular basis.
The best way to do that is to focus on the right kind of food:
These foods are full of vitamins and minerals while also lower in calories, compared to ultra-processed foods that are easily overconsumed.[6].
They fill us up but aren’t overly calorie-dense.
Which means we feel full while reducing our calorie intake.
If we can do this consistently and sustainably, we will lose weight.
To drive this point home, compare 200 calories worth of these two foods (courtesy of wiseGEEK):
200 calories worth of a bagel:
…and 200 calories worth of broccoli:
Which one do you think you’ll be more likely to accidentally overeat?
The bagel, duh. Who eats only 2/3rds of a bagel? Literally zero people.
So here’s how we’re going to lose weight: eat fewer calories without realizing it, and then burn extra calories without being miserable:
Let’s dig into these 3 things next:
If we want weight loss that doesn’t suck, we’ll want to build meals with foods that fill us up and make us feel good!
PART A) PRIORITIZE PROTEIN FIRST: Protein is fuel for our bodies to rebuild muscle. It’s also nutritious, delicious, and satiating.
How much protein should you eat? As we cover in our Protein Guide, aim for 1g per lb of bodyweight (2g per kg) every day (with an upper limit of 250g).
Protein can come from any number of sources, including:
Not a meat-eater? Read our massive plant-based guide!
A serving of protein is about the size and thickness of your palm.
*The 4 oz serving is for an uncooked piece of meat. Cooking reduces about 25% of the weight, bringing it down to about 3 oz.
When building a plate, aim for the following amount of protein:
PART B) HALF OF YOUR PLATE SHOULD BE VEGETABLES: When it comes to weight loss, veggies can make the difference between success and failure.
Vegetables are nutrient-dense and low in calories. So you can eat lots of them and feel full without overconsuming calories (remember that mountain of broccoli was only 200 calories!).
A serving of veggies is about the size of your fist, and 2 servings of veggies should take up ½ the plate!
Here’s a quick, non-complete list of veggies that can fill your plate:
“But Steve, I don’t like vegetables…yet!”
That’s cool, I didn’t eat vegetables until I was 22. Now, they’re a main staple of every meal I eat.
If this is you, read our guide on “how to make vegetables taste good.”
RECAP: In our quest for weight loss that doesn’t suck, we should focus on foods with fewer calories that still make us feel full, satisfied, and happy.
Always start with protein and vegetables, and then the rest of your plate can have fats and carbs.
Speaking of which…
If 3/4ths of our healthy plate is occupied by protein and vegetables, where do fats and carbs fit in?
You can still lose weight while consuming fats and carbohydrates, as long as they’re consumed in the right quantities.
Remember how I said earlier “we UNDERestimate how many calories we eat every day?”
Fat and/or carbs are almost ALWAYS the culprit.
Let’s discuss.
PART C) HEALTHY CARBOHYDRATES FOR THE WIN. Everybody loves carbs, but most people overeat this macronutrient without realizing it.
Here are some examples of healthy carbohydrates that are less likely to be overconsumed:
This is a list of REAL foods, minimally processed, that also have plenty of fiber[9].
This then puts them in the “healthy carbs” category: when consumed in appropriate amounts, these foods can help you feel full and give you energy and all that jazz.
Just make sure you know your portion sizes!
EVERYBODY accidentally overeats carbohydrate-heavy foods, even healthy ones, and then wonders why they aren’t losing weight.
To help you get better at eyeballing carb serving sizes:
1 serving of a starchy carbohydrate is 1 cupped hand (uncooked), or two hands forming a cup (cooked).
Here are some images to help you learn proper portion sizes (thanks to SafeFood):
PART D) DON’T FORGET ABOUT FAT!
Dietary fat used to be vilified, but now it’s considered a superfood by many.
Here’s the truth: dietary fat is neither a superfood nor evil.
It’s just a macronutrient that we can eat that can help us lose weight when consumed in the right quantity, or keep us from our goals if we eat too many calories of it.
Healthy fat can be found in foods like:
Saturated fats – consumed in moderate quantities[10] – can come from things like:
To help you gauge: a serving size of fat is roughly the size of your thumb!
THIS is a single serving of almonds (162 calories):
THIS is a serving of olive oil (119 calories, taken from Runtastic):
What about cheese? Cheese is fine, provided you consume a proper sized portion of it!
This is a portion of cheddar cheese (116 calories):
So bringing them all together, here’s the healthy plate for weight loss (from our Healthy Eating Guide):
If you prioritize protein and vegetables, while consuming appropriate amounts of fats and carbs, you’ll likely lose weight.
“But Steve, what about low-fat diets? Low-carb diets? No-carb diets?”
Low carb diets like Keto and Paleo are all the rage right now, but are they healthy and will they help you lose weight?
Maybe!
It depends on how your body regulates glucose (blood sugar)[11]:
Studies show that people who follow EITHER a low-fat OR a low-carb diet will lose weight, as long as they are in caloric restriction and can adhere to the diet for at least a year[12].
So, it comes down to: “which strategy are you more likely to stick with for a year or longer?”
If you think you can go Paleo or Keto or follow another low carb/low fat strategy for over a year, go for it.
Otherwise, make small changes!
MY ADVICE: Stick with changes that aren’t too scary. Work on reducing portion sizes or adding a new vegetable each week, and don’t get dogmatic, all-or-nothing about your diet!
If you can find a way to reduce your total calorie intake without being miserable, you WILL lose weight over time, AND keep it off.
There’s one other piece of the puzzle I HAVE to address.
Although exercise isn’t necessary for weight loss (nutrition being the most important part), I would HIGHLY recommend you exercise.
There are three forms of exercise that I’ll cover when it comes to weight loss, and ALL three of them are important:
#1) Fun cardio is doing any sort of exercise that gets you off your butt and moving.
It makes our heart healthier, AND it can serve as a reminder that we’re doing things differently now, and that we need to eat better so we don’t ruin our efforts!
(Whatever you do, DON’T say: “Welp, I exercised – and thus I earned this donut and Coca-Cola” – you’d have been better off NOT exercising and skipping the donut and Coca-cola).
Here are 40 fun ways to exercise without realizing it. Feel free to do a fun activity as often as you can!
#2) High-Intensity Interval Training (HIIT) burns more calories per hour than steady cardio, so you get more “bang for your buck” when it comes to efficiency.
If you’re limited on time and trying to burn more calories, 20 minutes of HIIT burns more calories than 20 minutes of steady jogging.
Here are 3 HIIT workouts you can do today, no gym required!
Both of these activities can help tip the energy balance in favor of “weight loss” when combined with calorie restriction.
When you’re in a “caloric deficit” for weight loss, the hope is that your body will mostly pull from fat stores, though depending on how you are exercising it will also break down muscle too.[13]
Said again: when you are eating a caloric deficit, your body will pull from both its fat stores AND existing muscle for energy.
From a physique and health standpoint, obviously we’d prefer that we don’t break down muscle when in a caloric deficit, and instead get our body to use ONLY fat stores.[14]
Your goal in fitness shouldn’t only be “weight loss,” despite the common vernacular used.
The goal instead is to reduce body fat while also keeping the muscle you have (or even building more muscle).
Which brings me to the most important form of exercise for weight loss:
#3) Strength training is the prizefighting champion when it comes to weight loss.
You can find study[15] after study[16] after study[17] that shows you the benefits of strength training for weight management, when combined with calorie restriction.
Let me explain it here quickly, borrowing from Harry Potter:
(You know, the wizard.)
At the Hogwarts School of Witchcraft and Wizardry, when each student arrives they put on the “Sorting Hat,” an actual hat that determines which House (group) that child will join for his/her time at Hogwarts.
The hat acts like a traffic director:
“Harry, you will go to Gryffindor! Draco, you will go to Slytherin!”
Your body operates in a VERY similar fashion: every day, it receives new calories (when you eat), and it needs to decide what to do with them!
It’ll sort those calories into one of three Houses:[18]
A: Burn for Fuel.
B: Rebuild Muscle.
C: Store as Fat.
There’s a number of calories your body burns each day just existing: to keep your liver functioning, your heart pumping, your brain operating, and so on – it burns a good chunk of calories just keeping the lights on.
Here are two quick examples (from our BMR calculator!):
When you start strength training, actual wizardry starts to happen.
When you do push-ups and pull-ups or do a strength training workout, your muscles are “broken down” during the exercise itself, and then they rebuild themselves stronger over the next 24-48 hours.
Guess what happens during those 24-48 hours?
Your body diverts as many calories as possible to “Rebuild Muscle!”
It also diverts additional calories to “Burn as Fuel” to handle this increased “muscle rebuilding” activity.
Which means two amazing things:
There are significantly fewer calories available for “Store as Fat.”
AND THEN IT GETS BETTER.
When you consume fewer calories than your body burns each day, strength training will cause your body to get even more efficient.
Your body can pull from “Store as Fat” to make sure all the work still gets done, including your daily functions as a human, and rebuilding the muscle.
This is the Tri-wizard cup[19] of physical transformation victory:
This would be a “win-win-win” according to Michael Scott, Regional Manager, Dunder Mifflin Scranton.
So NO, you don’t need to lose weight first before you start strength training.
You will lose weight BY strength training (and keep the muscle you have).
BRINGING IT ALL TOGETHER: Regular strength training is the most efficient type of exercise to do for losing fat and looking great naked
Adding in intervals or fun exercise on your off days is a fantastic supplemental activity to strength training.
Want help learning how to strength train? You can absolutely build your own workout, or you can work with one of our coaches who can create a custom program that’s specific to your goals and lifestyle.
We’ll even make sure you’re doing the movements correctly via video, because we’re nice like that 🙂
The 5 Rules above gives you the best chance to lose weight in a way that doesn’t suck.
Changing your nutrition is like playing a video game: if you attack too many high-level bad guys at once, you’re going to lose.
Instead, you’re better off picking 1-2 smaller bad guys (changes) that you know you can win, and level up slowly.
THAT’S how you make changes that stick.
No more temporary dieting for temporary results!
Permanent changes create permanent results.
Here are 25 other quick tips that are supplementary to the above important ones!
1) Consider low-carb OR low-fat diets. Studies show BOTH low-carb and low-fat diets will result in weight loss, IF you can stick with it.[20]
Lots of people lose weight quickly on low carb, but they also tend to abandon the diet. You don’t need to do Keto or Paleo if you don’t want to.
2) Consider intermittent fasting. Fasting helps you reduce your calorie intake by limiting your daily eating window – it entails simply skipping meals or occasionally fasting for 24 hours.
It affects men and women differently, but has tons of benefits and is backed by science. Read our Guide on Intermittent Fasting. I’ve been skipping breakfast since 2014!
3) Minimize liquid calories. Beverages with calories in them are probably sabotaging your weight loss efforts.
Cut out the sodas and lattes and high-calorie smoothies (unless you account for them in your calorie goal!). Stick to sparkling water, black coffee or tea, or other zero-calorie beverages.
4) Cut back on alcohol. Yes, you can still drink alcohol and lose weight, but you still need to account for the calories, of which there might be many!
And if you make poor food choices while drunk, it’s going to be tough to lose weight. Read our guide on alcohol and stick to low-calorie beer, whiskey neat, or vodka with club sodas.
5) Know your condiments and cooking oils. Just because you’re eating grilled chicken and vegetables doesn’t mean you’re guaranteed to lose weight!
If those foods are smothered in sauces or covered in 1000 calories of healthy olive oil, the calories still count! Keep an eye on the sauces and oils you use to cook with.
6) Know your next meal. Most of our coaching success stories plan in advance what their next meal is.
Because it’s a pre-made decision, it removes emotion and makes them less likely to make a bad choice while hungry, sad, or angry.
Think of it this way: you can still eat unhealthy foods with this strategy because you plan ahead and can eat a healthy meal before and after. No harm done!
7) Look at restaurant menus before going. Restaurants serve notoriously large portions of food, often with hundreds of hidden calories.
Give yourself the best chance to succeed by looking up the menu online before going and decide BEFORE you get there.
Also, consider taking HALF the entree and boxing it up for an additional meal (a tip we mention in our Guide to Portion Control).
8) Eat the same foods over and over. The healthiest, most successful coaching clients we have tend to eat the same handful of meals over and over.
Once you learn portion sizes and calorie counts of your favorite meals, you’re much more likely to eat within your goals for the day.
9) Learn to batch cook. Read our guide on batch cooking! If you can prepare all your healthy meals ONCE at the start of the week, you’ll set yourself up for success.
Why? Because now your default, easiest, laziest option is to simply reheat and eat the food you have at home – much less work than ordering takeout or driving to fast food! Win-Win-Win.
Here’s how I batch cook chicken for the week:
10) Employ the “Never 2 in a Row” rule. If you ever eat an unhealthy meal, simply make the next one healthy.
One bad meal doesn’t ruin a day, so letting an unhealthy breakfast derail you for the rest of the day isn’t smart.
Simply eat a healthy lunch and get right back on track.
11) Ask “What would Batman do?” If you’re not sure what you should eat, ask what would Batman do.
A study showed that children were more likely to pick an apple instead of candy when instructed to ask this question.[21]
And we’re all kids at heart, right?
12) Track your calories. If you can’t lose weight, it’s most likely because you’re accidentally eating more calories than you realize. Use an app or spreadsheet and track your food for a week.
You can calculate how many calories you burn every day too.
13) Weigh your food (advanced): STILL not losing weight? It’s time to get your portion sizes fixed too.
Get a cheap food scale and weigh your food for 2-3 days. Doing this, I discovered I was eating an extra 400 calories without realizing it.
14) Eat more slowly! If we’re not careful, we can eat more than we realize because we eat too quickly for our body to understand it’s full!
Tactics to help with this include consciously working on chewing your food more frequently before swallowing.
Studies show eating slowly can help reduce calorie intake.[22]
15) Use smaller plates and forks! If we have big plates and big utensils, we’re more likely to pile more food on our plate AND consume it more quickly.
Throw out your big plates and get smaller ones. Get smaller utensils, and you’ll trick yourself into eating smaller portions without realizing it.
16) Don’t “Eat AND [activity].” Just “eat.” We eat more food if we’re eating while doing something else (watching TV, scrolling through our phones, etc).[23]
Why don’t you try JUST eating? Enjoy each bite. Savor the food. Make it an experience. You’ll tend to eat less.
17) Stop snacking. All calories count. Instead of snacking throughout the day, why not eat 3 regular sized meals that you truly enjoy?
As we cover in our Guide to Intermittent Fasting, it doesn’t matter WHEN you eat, it only matters HOW MUCH you eat. Not snacking between meals gives you more leeway during your actual meals!
18) Seek professional help if necessary. If you struggle with your relationship with food, consider reaching out to a therapist or doctor.
We believe mental health is really important here at Nerd Fitness, and we know food can be an emotional trigger for lots of people that struggle with their weight. You don’t have to do this journey alone!
19) Fidget more! From tapping your toes to getting up frequently, fidgeting (small micromovements) can burn hundreds of additional calories per day.[24] It all counts. So get wiggling!
20) Move more. From parking farther away at the grocery store to taking the stairs instead of the elevator, do whatever you can to MOVE MORE!
Get a cheap fitness tracker and try to get more steps than you normally do.
Important note: don’t rely on the tracker for calories burned (they’re all notoriously inaccurate, some by as much as 90%[25]).
We show you just how inaccurate these fitness trackers are for calories burned in this infographic:
However, these devices are often a great ‘trend tracker.’ Do more than you did before and you WILL get results.
21) Find ways to exercise in a fun way! ANY sort of movement helps, so check out our 40 ways to exercise without realizing it.
Dance, yoga, wrestling with your kids, rock climbing, hiking, it all counts! Just like your parents told you when you were a kid, “Go outside and play!”
22) Get strong as hell. Pick up heavy weights.
Our bodies have to burn tons of calories to recover from a heavy strength training session.
Plus, you get to keep the muscle you have and burn the fat on top of those muscles.
As Coach Matt explains in the video below, that’s how you lose weight AND gain muscle at the same time:
23) Hack your Batcave: We are creatures of our environment, so use that to your advantage! Stop relying on willpower, and instead get smarter.
Increase the steps between you and the activity you’re trying to avoid (eat junk food), and decrease the number of steps between you and the NEW activity you want to do more of (eat healthily):
24) Surround yourself with people who are healthier than you. We’re the average of the 5 people we associate most with.
Join a running club. Eat lunch with healthier people than you at the office.
We subconsciously adopt the traits of the people around us, so use that to your advantage!
25) Forgive yourself. We are all flawed. If you eat a bad meal or have a rough weekend, who cares?!
The month is not ruined. Make the next decision a healthy one and get right back on track. Remember “never two in a row.”
I know this is a lot to absorb, so don’t beat yourself up if you’re totally overwhelmed!
If you want help implementing these tactics and supercharge your weight loss journey, that’s what we do best. Click below to learn more!
As Coach Jim mentions in the video above, there are MANY factors that are involved in how quickly you can lose weight.
However, we can discuss some of the big variables.
First Week Weight Loss Expectations: Depending on how poorly you eat now, if you swap out unhealthy food for protein and veggies – reducing your calorie intake significantly – you might lose as much as 10 lbs (5 kgs) in your first week.
It’s awesome to see the scale drop by that much in the first week, but it’s important to note that this type of weight loss won’t be typical week to week.
If you normally eat a lot of carbs and sodium, your body is carrying a lot of extra bloat and water weight. When you switch to mostly protein and veggies, you’ll lose TONS of water weight and some fat initially.
We’ve seen many Coaching Clients lose 5-10 pounds in their first week, again mostly due to the reduction of water weight with SOME fat loss.
First Month Weight Loss Expectations: Depending on how strict you are with your nutrition – you can lose 1% of your body fat, or 0.5-3 pounds per week after that (heavily dependent on how much weight you have to lose).
We have seen people (who have a lot of weight to lose) lose 20 pounds in their first month, mostly due to large water weight reduction in the first week, with a steady consistent drop after that.
(Curious how quickly you can lose weight? Use our Total Daily Energy Expenditure TDEE Calculator.)
There’s nothing wrong with losing weight quickly, provided you’re doing it in a healthy, SUSTAINABLE way – like following the rules and strategies laid out in this article.
Quick weight loss doesn’t guarantee long-term success.
It comes down to making PERMANENT changes!
If somebody reduces their calorie intake by 1000+ calories a day, they might be so damn hungry and angry all the time that they abandon their journey after a week or two.
This is bad news bears.
They would have been better off reducing their calories by 200 calories a day for 6 weeks, and then by another 200 6 weeks later, and so on.
We want sustainable, permanent weight loss.
So it doesn’t really matter how much weight you lose in your first week or first month, but rather how much weight you have lost after 1 year, and how you feel after that year.
As we cover in our “Why can’t I lose weight?” guide, this is a lifelong journey. You should think of this as a lifestyle adjustment – not a temporary diet change
Put your focus on building the habits and fixing your environment. Focus on the changes you can make on a day to day basis, and with each meal.
And over time, your weight WILL drop in a way that’s sustainable and healthy.
“STEVE JUST TELL ME EXACTLY WHAT TO DO TO LOSE WEIGHT QUICKLY.”
Fine! But you don’t need to yell at me like that!
Here’s what I would do if I needed to lose weight quickly but ALSO didn’t want to hate life:
I’ll leave you with some final words of wisdom: this is NOT all or nothing.
If you can implement just ONE change and stick with it, that’s a victory. That’s better than doing 10 things and giving up after a month.
I know I just threw a LOT of information at you. But I hope that you can implement this stuff in your day-to-day routine, because it WILL lead to sustainable weight loss ad change your life.
If you are looking for more guidance, support, and instruction, we have 3 options for you to level up:
#1) JOIN OUR COACHING PROGRAM: We provide nutritional guidance, constant feedback and support, customized workouts for your goals, and keep you accountable wherever you are.
We are really good at this stuff and would love to help you reach your goals.
#2) If you want an exact blueprint for how to eat better and get in shape, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
Try your free trial right here:
#3) Join The Rebellion (it’s free)! Sign up for our biweekly newsletter and join the Nerd Fitness Rebellion!
I’ll send you tons of free nutritional guides and bonuses to help you get started on your journey today.
Sign up below:
If you were just trying to start building healthier habits and lose weight sustainably, instead here’s what I would do:
Make 1 change per week.
Change ONE meal a week, or cut back on ONE soda. Make a change that’s so small that it doesn’t make you sad or scared.
And then repeat.
What’s the ONE change you’re going to make this week to make your weight loss journey SLIGHTLY easier?
-Steve
PS: Make sure you check out the rest of our Sustainable Weight Loss Content:
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The Inverted Bodyweight Row is one of the BEST, simple, most effective exercises you can do for your “pull” muscles.
If you’re trying to get to your first pull-up (or even if you are already doing pull-ups), it’s a must.
That’s why we program them in when designing workouts for our Online Coaching Clients.
Today, I’ll explain exactly why (almost like you were in our program).
As part of our Strength 101 series, this guide will cover everything you need to know about this awesome exercise:
Let’s do this thing!
You’ve probably heard of the regular barbell row. You pick up a barbell, bend over at the waist (keeping your back straight), and pull the weight up towards your chest.
It looks something like this:
This can be a great exercise, but improper form could cause complications or you might not have access to a barbell and plates.
Luckily, the bodyweight row (or inverted row) takes care of all of that.
By the way, I’ll be using “bodyweight row” and “inverted row” interchangeably in this article.[1]
To-may-to, To-mah-to.[2]
When doing this movement, you only need a bar to lean back from and your body weight. There’s also no extra stress on your back, like with a traditional barbell row.
As an added bonus, you get a decent core workout too.
I know, that’s worth celebrating…
Think of it like this: “bench press” is to “pushing” as “inverted row” is to “pulling.”
Balance FTW!
Why the inverted bodyweight row is so great:
I’m a huge fan of compound exercises (like the squat and deadlift, pull-ups and push-ups), and I’m also a huge fan of exercises that don’t require expensive machines or lots of extra bells and whistles.
If you’ve been doing bench presses regularly, start doing an equal amount of work with your pull muscles to stay in balance and away from injury.
Oh, and if you want to eventually be able to do pull-ups THIS is the exercise you need to add into your routine until you can do a full pull-up.
When we created our pull-up adventure in Nerd Fitness Journey, we start off by teaching rows. If you want, you can try the app right now (for free):
Let’s start with the people who have access to a gym (see a no-gym variation here):
If this movement is TOO difficult, no big deal, we just need to back up a few steps.
Set the bar higher so that when you lean back, your body isn’t down on the ground; maybe it’s only at a 45-degree angle.
We’ll walk you through a row progression right here.
Here’s Staci again demonstrating it at a higher angle:
By setting the bar higher, it takes more of your body’s weight out of the equation.
As you get stronger (and/or lose weight), you’ll be able to drop the bar until you’re parallel when pulling yourself up.
I grabbed a video of Senior Coach Staci from Team NF demonstrating a bodyweight row with gymnastic rings, but the instruction you’ll get in the video will really be helpful too.
Let’s provide a blueprint on how you can level up your inverted bodyweight rows.
At first, just start doing some rows in your doorway:
This will help you start training your “pull” muscles.
Still utilizing your doorway, you can use a towel to lean back even further to increase the challenge here:
Coach Jim walks you through setting up your towel row in this video, “No chin-up bar?? No problem!“
Check out our Guide for Pull-up Alternatives for more.
Next, try doing an inverted row, but set the bar high so it’s easier to perform:
Once your inverted rows become easy, lower the bar to increase the challenge:
If you place your feet in the air, you’ll make this exercise even tougher:
If you really want to up the difficulty of your inverted rows, try doing it with a little bit of weight attached to you:
If you are building your own workout plan, you can mix in bodyweight rows wherever you normally do your pull exercises (pull-ups, pull-downs, rows, etc.).
When I go into a gym, my time is extremely limited, and I’m working towards developing strength.
Here’s a sample two day split for me:
Both days work my full body, I can do a full routine in less than 40 minutes, and I’m building strength.
On the rows, aim for 3 sets of 10. We cover this in our “sets and reps” article, but you can never go wrong with 3 sets of 10!
If you can’t do that, do 3 sets to however many reps you can do, and build your way up to 3 sets of 10.
Once you can do that, put your feet up on a chair, throw some weights in a backpack, put it on reverse (so the bag is hanging in front of you), and then do the rows.
You got this!
Overwhelmed? I personally know how that feels. It can be scary embarking on a strength training practice for the first time.
Are you doing your moves correctly? Should you be lifting more weight or less? What do you eat to reach your goals?
We created the Nerd Fitness Coaching program to tackle these questions directly. Your own coach will get to know you, build a program based on your experience and goals, and check your form on each movement (via video):
Just because you don’t have access to a gym doesn’t mean you can’t work out your back, you just need to get VERY creative.
Here’s how you can do Inverted Bodyweight Rows at Home:
PATH ONE: Use your kitchen table. Or your desk. Be very careful with this one.
Lie underneath your table so your head and shoulder are sticking out above it.
Grab the table edge with an overhand grip, and pull yourself up (just like it’s explained above).
Warning, don’t pull the table over with you, and make sure you don’t break the thing!
PATH TWO: Get a really thick wooden dowel or pipe, something strong enough to support your weight. Lie it across two of your kitchen chairs, and then lie down underneath it.
Make sure it’s sturdy, and the bar isn’t going to break/move on ya, and pull yourself up.
Don’t forget, you want to stay in balance.
If you don’t have a pull-up bar and gymnastic rings, find a way to do some bodyweight rows whether it’s between two chairs or under a table.
You’re smart, get creative!
This should allow you to start mixing in bodyweight rows into your Strength Training Routine!
Any more questions about the inverted bodyweight row?
Leave em below!
-Steve
PS: Our new app Nerd Fitness Journey will walk you through doing simple rows, all the way up to a full pull-up! Instead of worrying about what to do next, simply follow the workouts built into the app!
PPS: Be sure to check out the rest of the Strength Training 101 series:
You can also get the guide free when you sign up in the box below and join the Rebellion!
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Let’s start training with resistance bands!
Whether you got exercise bands in the mail from Amazon, or they’ve been sitting in your closet since the 80s, you’ve finally decided it’s time to learn how to use the darn things.
Either way, you’re in the right place!
That’s because we specialize in home workouts. Our Coaches build custom training programs for whatever equipment you might have available (or even “no equipment”).
If you have a set of resistance bands, today we’ll show you how to put them to good use.
Here’s what we’ll cover:
It’s time to join the Resistance…
…band movement.[1]
After you watch the video above (featuring Matt Shortis, a lead trainer in our 1-on-1 Online Coaching Program), here’s a quick recap with the repetitions of the workout here:
This Beginner Resistance Band Workout is what’s called a circuit (you can learn all about circuit training here).
That’s just a fancy term for doing a workout like so:
Your long-term goal should be to do 3 full circuits back to back for a complete workout.
If you can only go through it once or twice, that’s okay too!
And if you need to take a break at any time between sets or after a circuit, do it! You do you.
Whatever you do, don’t skip your warm-up. Even if you don’t do the sequence above, make sure you get your heart rate up a little before jumping in.
Here’s another short sequence you can do to warm up:
Next, let’s go over each move covered in our resistance band workout (and warm-up) in detail.
Here’s each exercise covered in the Beginner Resistance Band Workout:
Tip from Coach Matt: If it’s too difficult to keep your arms straight, loosen and widen your grip on the band so it becomes less taut.
Tip from Coach Matt: Resist the urge to have the resistance band “snap” you back up. Do this by slowly controlling the movement.
Tip from Coach Matt: Make sure you stand up straight during this movement. Over time this exercise will help improve your posture.
Tip from Coach Matt: If this seems too easy, you could use two exercise bands, increasing the resistance.
Tip from Coach Matt: Stand up straight and push up as tall as you can. Reach high during the movement and try to take up space.
Tip from Coach Matt: Make sure you pull with your arms during the movement, which will engage your back.
Tip from Coach Matt: Keep your chest up and tall. You want the band to pull with your arm, not your entire body (resist the urge to rotate your torso).
Tip from Coach Matt: Keep your chest up, towards the anchor point of the resistance band.
Tip from Coach Matt: Make sure the band has some tension in it during the start. You want resistance from the band during the entire movement.
Tip from Coach Matt: The point of this exercise is to feel it along the obliques (side torso), so make sure there’s enough tension in the band during the entire movement.
In the Resistance Band Workout above, Coach Matt showed you how to handle two types of resistance bands: loop bands and tube bands.
Let’s go over these and other resistance bands you may come across.
Much like the name would suggest, loop resistance bands consist of one single band formed in a loop.
They don’t have handles and are more strap-like than chord-like.
Not only can you use these in the exercises covered above but you can also use them to help perform bodyweight exercises like assisted pull-ups or assisted bodyweight dips.
You can check out our guide The 42 Best Bodyweight Exercises for more on this topic.
For purchase, Grebest has a loop band that isn’t too shabby.
Tube resistance bands will often have handles or carabiners at the end (which you can attach a handle or anchor to). You might also hear these called “fit tubes.”
As Coach Matt showed you, every exercise in our Resistance Band Workout can be done with a tube band, so they’re ideal for creating a home gym.
The other cool thing about these bands: you can attach two of them to the same anchor and handle, increasing the amount of resistance. There’s really nothing stopping you from doing a third band either, which means they can really help increase your strength.
Mini-bands are like loop bands, but smaller, thinner, and wider.
They are often used for lateral movements, by placing them above your knees or ankles.
This offers more resistance to the movement, further activating your hips and glutes.
Rogue carries some tube bands that some of our coaches use.
Therapy bands are long (up to 6 or 7 feet) and thin, almost like a sheet.
They do not loop, although they can be tied together to form a loop.
Like the name would suggest, therapy bands are often found in rehabilitation centers, used to help strengthen muscle after someone has gone through an injury.
They’re generally “light” on the resistance offered, making them ideal for someone looking for a low-impact exercise.
Therapy bands offered by Hoocan are pretty decent and can be found on Amzon.
No surprise here: these bands look like a figure 8, with handles on top and bottom.
These bands are great for many of the pull-apart exercises we covered earlier, and can also be used like the mini-bands to activate your hips and glutes, by placing each leg through one of the loops.
SPRI has some bands you can find on Amazon.
Let’s discuss a few tips so you can make the most of your resistance band workout.
#1) Do not use the band if you notice cracks or tears.
Seriously, just buy another one. You do not want a resistance band snapping on you while in use.
#2) If you need more resistance, add another band.
The tube resistance bands with carabiners are great for this because you can pretty much always add another band between your handle and anchor.
#3) When anchoring your bands to a door, make sure the door pulls away from you.
You don’t want to accidentally force the door open, which could result in injury or hurt feelings.
#4) Maintain band tension throughout the exercise.
When starting every exercise covered here, you want a little tension at the start of the movement. This will help keep your muscles engaged during the entire exercise.
#5) Be careful what you anchor your bands to.
While a band may fit around a tree, the rough surface could wear down your band, causing it to snap. Check the surface, and if your bands come with anchors, use those.
In the video above, Coach Matt walks you through using a resistance band to do pull-ups.
It’s not the only exercise where a band might prove helpful.
Here are some “assisted” exercises where a resistance band may prove helpful:
#1) Assisted Dips:
#2) Assisted Chin-ups:
Just like the pull-up above, but your palms face you.
If you’re trying to lose weight, a few resistance bands and the workout routine above could be a great part of the plan.
The other part of the plan should be your nutrition!
As we lay out in our Coaching Program, throughout Nerd Fitness Prime, and our massive guide on “Healthy Eating,” we believe that nutrition is 80-90% of the equation for weight loss.
No joke.
It’s by far the biggest factor for success.
So will you lose weight training with resistance bands?
Maybe!
If you fix your diet AND begin to incorporate our resistance band routine a few times per week, you’ll find yourself building muscle, losing fat, and getting stronger!
So how do you fix your diet?
Great question.
Whether you choose to follow a Keto Diet, Paleo Diet, Mediterranean Diet, or something like Intermittent Fasting, the best path will be up to your goals, your situation, and your habits.
Here are some basic tips though (as we cover in The 5 Rules of Weight Loss):
Those tips should get you started, but if you want more specific instruction and guidance, check out the NF Coaching Program – Your Coach will build a routine tailored to your individual needs and what equipment you have available:
The only question left to answer here is this: when should you do your resistance band workout?
As I discuss in our guide, How to Build Your Own Workout Routine, I generally recommend newbies complete a full-body workout two to three times a week.
When we say “full-body,” we want a sequence that will hit the following:
As you see, the Resistance Band Workout covers all these, so feel free to run through this sequence a few times a week. Just make sure you don’t train on consecutive days (you build muscle while resting).
On your “rest days,” you can look into doing some active recovery, yoga, or fun movement.
If you can only get yourself to work out once a week, that’s okay! Let that become normal, then we can brainstorm ways to squeeze in an extra day.
Building the habit of working out is our goal today. We can worry about maximizing “gainz” down the road.
Don’t get me wrong, I’m all about maximizing gainz.
Now the only thing left to do is start!
Here are some options for next steps with Nerd Fitness:
Option #1) If you want a professional coach in your pocket, who can do video form checks, provide feedback, and adjust your workouts based on the equipment you have available, check out our 1-on-1 Online Coaching Program!
For example, let’s say you find yourself stuck indoors during a pandemic, and you want somebody to custom-build you a workout program based on the equipment and furniture you have. That’s where an online coach is a game-changer!
Personally, I’ve been working with the same online coach since 2015 and it’s changed my life. You can learn more by clicking on the box below:
Option #2) If you want an exact roadmap for getting fit, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
Plus, we have Missions specifically designed to help you train with your resistance bands!
Try your free trial right here:
Option #3) Become part of the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.
Sign up in the box below to enlist and get our Rebel Starter Kit, which includes all of our “work out from home” guides.
Alright, I want to hear from you and your experience with Exercise Bands!
Do you rock resistance bands in your workout?
Any band exercises that I’m missing?
Any product recommendations that need to be shared?
Let me know in the comments!
-Steve
P.S. If you are trying to stay at home, check out:
P.P.S. Because I have to:
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PHOTO SOURCE: Loop Bands, Tube Bands, Mini-bands, Therapy Bands, Figure 8, The road to rehabilitation, Exercise with bands, Exercise and sunglasses, Home Sweet Home, Sunset.
GIF SOURCE: Mini-Band,
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This step-by-step strategy guide will tell you everything you need to do to lose weight and get healthy starting today.
I know you have lots of questions, and I promise I’ll answer every single one of them (yes, even that one).
These are the exact strategies we tailor to each 1-on-1 Online Coaching Clients, and I’m excited to share them with you today.
In this guide we’ll discuss:
Four easy steps to obtain the Nerd Fitness “Triforce of Winning!”
“But Steve, ‘tri’ means three…”
…don’t worry about that, because Triforce!
Either way, you got this.
You can read our overall philosophy below (which has helped hundreds of thousands of people), and help you get started today!
Let’s start here: WHY are you reading this guide?
Do you want to get in shape to:
Have a freaking reason, friend!
Write it down, hang it up in your bedroom, tattoo it on your face, write it down on a piece of paper and staple it to your forehead.
Whatever.
Just keep that reason for wanting a better life at the front of your mind at all times.
With our 1-on-1 Coaching Clients, we call this “Your Big Why.”
This reason is going to help you keep going when it’s raining or you’re tired or you had a crappy day at work and you just want to binge-watch the Office and eat takeout.
In addition to having a good reason, many people get inspired by reading success stories of folks like them.
Luckily for you, we have lots of those stories on Nerd Fitness with many more to come. These are real people who love video games and books and work desk jobs (click on each to hear their full story):
#1) LESLIE THE SINGLE MOM WHO GOT STRONG AS HELL:
#2) JIMMY THE AEROSPACE ENGINEER WHO TURNED HIMSELF INTO SPIDER-MAN:
#3) STACI WHO STARTED POWERLIFTING AND FOUND CONFIDENCE:
#4) JEFF THE DOCTOR WHO TRAVELS 2 WEEKS EVERY MONTH – HE FINALLY GOT HEALTHY:
#5) CHRISTINA WHO GREW STRONG TO DO PULL-UPS AND BEGAN TO HIKE THE WORLD:
Maybe success stories aren’t your thing.
Completely understandable.
Instead, perhaps you like to get your inspiration from slightly nerdier articles from your favorite stories:
Or maybe you’re a video fan!
Well then, videos like these might make you want to run through brick walls.
#1) Here’s a video that states “When you want to succeed as bad as you want to breathe, then you’ll be successful.”
#2) Some tips from the Terminator might get you motivated too:
#3) You might shed some tears of inspiration with this one:
…like to read?
This article will make you want to start strength training today.
Why all this focus on inspiration and motivation?
Because getting in shape will never be “easy”.
The first week – while you’re excited – is fun.
It’s the rainy days and snow days and busy days at work when you DON’T want to work out that will decide whether or not you actually get in shape.
But…
Unless you can find the discipline to push through those tough days, it becomes easier than ever to give up at the first sign of resistance.
And the name of the game is “consistent adherence.”
In other words, not skipping a workout and consistently eating healthy.
If you want to get in shape quickly, start making slightly better food choices!
80% of your success when it comes to getting healthy will depend on your diet – unless you are running marathons on a daily basis, you cannot outrun your fork, and you can’t out-train a bad diet.
If you’re not losing weight, it’s because you’re eating too many calories!
So, if you can work on making SLIGHTLY better food choices, and filling up your plate with plenty of protein and vegetables, you’re less likely to overeat calories!
Whether you want to count calories, cut out certain foods, or attempt a new diet altogether, this is the most important step you can take.
Now, most people can’t stick with nutritional changes because they try to make TOO many changes at once, their stomach freaks out and they run back to their comfort foods.
Sure, you can do things like the Keto Diet or Paleo Diet, but restrictive diets are really tough to stick with for the long term.
And temporary changes create temporary results!
My advice? Pick one food change every few weeks, and stick with it.
These small changes can lead to big successes in the long run.
I know how changing your diet can be overwhelming sometimes, and sticking with changes in the long term is really tough.
It’s why we built a 10-level NF Diet that tells you exactly how to transition your diet slowly so you can lose weight the right way and transform your physique permanently!
Okay, so now you should be all fired up and inspired and thinking,
“Hey Steve, this Nerd Fitness stuff is cool. I’m ready to get in shape.”
Perf. Let’s get started.
A) Pick goals that are SMART (specific, measurable, achievable, relevant, and timely). Be incredibly specific with your goals so that you can actively plan what steps are needed to achieve those goals:
“I’m going to lose 25 pounds this year by going to the gym 3 times per week for the next 6 months.”
That’s a good goal.
Alternatively, you could also work on a reoccurring habit that will indirectly help your goal.
EXAMPLE: “I’m going to walk to Mordor by walking a mile every day for a month. If I go for a walk, I win.”
This allows you to review your day/week with a simple question: “Did I do what I set out to do?”
Whichever method you decide, it’s important to be deliberate in your actions:
Next, we need to…
B) Identify your Kryptonite.
Think back to the last time(s) you tried to get in shape and lose weight.
If you failed, congratulations!
You already know which “get in shape” method doesn’t work for you.
It’s simply the wrong piece of the puzzle you’re trying to solve.
They say the definition of insanity is doing the same thing over and over again and expecting different results.
So unless you enjoy not getting results, don’t try to get in shape the same way you did last time…it AIN’T gonna work!
If you counted calories, ran on a treadmill, and did kickboxing and you’re not happy with the results, it’s time to try something new.
Ask yourself:
Whatever it was, you need to pick a different strategy this time.
C) Find an activity that makes you happy, and do it all of the time.
If you tell me that “I don’t like to exercise,” then you just haven’t found the activity that makes you happy yet.
Here are 40 Ways to Exercise Without Realizing It.
We’re genetically designed to be active, so find something you enjoy doing.
So if you “don’t like exercise,” it’s time to try new things until you find something that you DO like.
Sign up for a new class, join your company’s running club for a day, try out something in your basement or living room, just keep trying new stuff until you find something that you like.
And then do it as often as you can. As long as you’re consistently under your daily caloric energy expenditure, you will lose weight.
D) Supercharge your results and build a great physique.
And last but not least, learn how to get strong.
Getting stronger is one of the BEST things you can do to lose weight and get in shape.
Your body processes calories differently when you are strength training compared to other forms of exercise.
Coach Matt explains this in our video for body recomposition:
If you want more here, check out Losing Fat and Gaining Muscle (at the Same Time).
A quick explanation:
Your body needs to burn extra calories to rebuild all the muscles you just worked out during a strength training workout.
Therefore, after resistance trainng, there will be fewer calories to go around to store as fat!
This leads to lower body fat percentage and tighter muscles.
WIN WIN WIN!
My Advice: don’t overcomplicate things.
Here is a basic beginner bodyweight workout today that you can do in your own home too:
Here are 8 more Home Workouts for you to wet your whistle with.
Oh, what’s that? You enjoy working out in a gym?
Great! Here are 6 Beginner Gym Workouts you can start today.
And if you need even more examples, here are 15 Circuit Training Workout Routines to follow too!
To recap…
If you’re overwhelmed at the very idea of how to get in shape, I hear ya.
From bootcamps to “What is CrossFit” to Weight Watchers to paleo to vegan to Klingon, how are you supposed to make sense of all this information to find the right path?
The truth is that there is no ONE path that works for everybody.
So, if you want a coach to build a workout program and diet plan that’s specific to YOUR unique situation, check out our 1-on-1 Online Coaching Program.
Last but not least, you need support.
Yes, I understand it’s kind of fun to be an army of one: the lone ranger trying to succeed against insurmountable odds….but it’s not necessary.
Once you decide to get in shape, want to know the best way to guarantee success?
#1) Consider making it public.
#2) Put your money where your mouth is.
My buddy Saint said he would pay his friends $500 if he didn’t get in absolutely incredible shape for his wedding six months down the road.
Saint didn’t have $500 to lose, so he decided instead to just get in great shape…and it worked.
#3) Build your own Jedi Council.
Find people who are:
There could even be a droid out there you’re looking for…
These are people that you can turn to when you need advice or help. If you don’t know anybody in real life, keep reading…
#4) Find a workout buddy, hire a trainer, or hire a coach!
There are going to be days when you want to sleep in and skip your workout. There will be afternoons following a crappy day of work where all you want to do is play Halo.
Find somebody who’s at a similar level of fitness as you, and work out with them!
He/she will push you on days when you’re dragging, and vice versa.
You can inspire and support each other, feed off of each other’s success, and offer up tough love when the complaining gets too much (and yes, there will be complaining).
Now, let’s say you’re the ONE person in your group of friends that wants to get in shape.
Or you’re the only person in your office who doesn’t stuff his face every day. Maybe you don’t have anybody to turn to for support or advice…
Welp, we’ve got you covered:
The Nerd Fitness community – a persistently amazing, always inspiring, never judgmental group of people who want nothing more than to help you succeed.
I have never been more excited and proud to be part of a community.
Or if you want to take it to the next level…
#5) Join our coaching program: If you like the cut of our jib, consider hiring one of our nerdy trainers to keep you accountable and answer any questions you have.
I’ve been working with an online trainer for 4+ years now and it’s the best money I spend each month.
Today is the first day of the rest of your life.
Pick a goal that you hope to accomplish in the next 30 days and then start working towards it.
Keep it simple but specific, and get started today.
But I know your next question:
“How fast can I get in shape, Steve?”
We have a full article right here answering that question, but I’ll give you the short honest answer here:
You can expect to lose around 1-2 pounds per week safely if you start reducing your calorie intake (80% of the equation) and moving more (20% of the equation).
I know there are absurd diets like the Military Diet that says “Lose 10 pounds in 7 days!” But don’t believe it.
Temporary changes create temporary results!
And our goal is for you to be slightly healthier today than you were yesterday.
And then healthier and happier next year compared to this year.
It means you should be thinking in terms of Years and Days, not weeks and months:
Instead of asking “How quickly can I lose weight?” instead ask “What do I need to do to build the right habits NOW so they become automatic LATER?”
Join the Rebellion – start fixing your nutrition with small changes today.
If you just finished reading these 2,500 words and you’re still overwhelmed, you’re not alone!
This stuff overwhelms the best of us. If you are looking for a bit more hands-on instruction, or you really want the peace of mind knowing that you’re doing the correct program, I got ya!
We have three options that have both helped thousands upon thousands of people like you get started:
#1) Most involved: Our 1-on-1 coaching program where a NF coach will get to learn your situation, your lifestyle, and your experience, and then build a workout program and nutritional strategy that fits into your busy life.
We get to know you better than you know yourself, and we’ve got the results to prove it! Consider checking out our coaching program if you’re looking for that next level of expert guidance and accountability.
#2) Go-At-Your-Own-Pace, Do It Yourself: Nerd Fitness Journey. This is our app that allows you to get in shape while building your own superhero..
Tons of bodyweight workout plans (no gym required), a nutritional program that won’t make any scary changes, video demonstrations exercises, boss battles, daily wins, and group challenges!
Oh, and you’ll earn XP and receive loot the whole time.
Sign up for your free trial right here:
And don’t forget to…
#3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion. You’ll meet individuals who are attempting to get in shape the 1st time or the 50th time, all who want to better themselves alongside of you.
Sign up in the box below to enlist and get our Rebel Starter Kit, which includes all of our “work out at home” guides, the Nerd Fitness Diet Cheat Sheet, and much more!
Big things come from small beginnings, so pick the tiniest change or action you can take to get started, and then repeat that every day.
As you start to build the habit, you can increase the ‘difficulty’ and try something a bit more challenging, but it all starts with habit building.
Educate yourself, find your inspiration, and create your support group.
Welcome to the Rebellion.
Any questions?
-Steve
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Day 346, Lunar School Bus, Not All Heroes Wear Capes, Family Portrait, Mountain Biker
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If you’re on a weight loss or fitness journey, you NEED to read this article.
Why?
Because tracking your body measurements and fitness progress can be crucial for getting in shape!
Those who succeed in transforming themselves are those who write everything down. As they say “That which gets measured gets improved.”
Or as we tell our 1-on-1 Online Coaching clients, “track the problem to crack the problem!“
Today, we teach you these life-changing habits:
Let’s jump right in!
Does this sound familiar?
I’d guess this is 80% of people who try and fail to get in shape.
Fortunately, you’re reading Nerd Fitness which means you’re most likely smart, incredibly good looking, humble, and aware that doing the same thing over and over again while expecting different results is the definition of insanity.
On top of that, you understand and value the importance of tracking your progress – as I mentioned in the intro: “that which get measured gets improved.”
This is true specifically for these reasons:
1) Scales don’t tell the whole story. I’ve already covered my thoughts on scales. If you are training the right way (with an emphasis on strength training), your weight might not drop as fast as it would if you starved yourself and ran 20 miles a day.
Heck, you might be getting stronger and more muscular but the scale refuses to budge. Now, if you only had a scale as your ‘measuring stick,’ you’d probably get super discouraged and depressed at the lack of “progress.”
However, if you were tracking your body changes properly, you’d realize that you are making far more significant and healthier progress by doing things the right way. At the end of Saint’s journey to the Ab-promise land, his weight WENT UP while his body fat percentage went down. The scale can lie!
NOTE: the scale can also serve as a good “trend tracker” and I’ll cover that below – it was a key tool for me in losing 22 pounds over 6 months while building muscle.
2) You don’t know if you’re on the right path. Along with the scale not telling the whole story, it’s tough to tell if you’re losing the right kind of weight in the right kind of places.
There are so many other aspects to consider other than the number on the scale, including how you look, feel, and where the weight loss is coming from – your muscles or your stored fat.
It’s like driving cross country without a map, compass, road signs, or landmarks to use – how do you know you’re going the right way if you have no idea where you were or where you’re headed?
3) You don’t know how much you’re eating. If you’re overweight, you might think your metabolism is broken and you simply can’t lose weight. (Tracking some things will tell a different story). If you’re underweight and “can’t gain weight no matter what you eat,” you probably don’t realize how many calories you consume on a daily basis. We often have such a warped sense of reality when it comes to proper “portion size” and what constitutes a meal.
For example, this is a serving of carbs and fat:
Taken from our Healthy Eating guide.
We need to be better informed on proper portion sizes.
4) You can’t tell if you’re getting stronger. Our bodies need to be constantly challenged in order to adapt and get stronger. If you do 3 sets of 10 push-ups every day for a year…you will just be really good at doing 3 sets of 10 push-ups and nothing more.
You need to constantly increase the difficulty of your workouts in order to get results.
This concept of “progressive overload” is the cornerstone of strength training. If you didn’t know how you did last time, how the hell are you going to know if you’re doing better this time?
That which is measured gets improved! I’m sure there are actual psychological reasons behind why this works, but I know that I get better results when I exercise if I know EXACTLY what I need to lift or how fast I need to run to get stronger and better. If I did 30 push-ups in a row last week, then this week I have “31! 31! 31!” emblazoned in my mind while doing them…sure enough, I’ll get to 31.
On top of that, if you’re constantly:
You will always be thinking “healthy!” and thus make healthier decisions on a more consistent basis.
Hopefully, at this point you’ve at least come to the conclusion that maybe you should start tracking your progress. “Yes Steve, I have seen the light and I’m ready to start tracking my progress…tell me what the hell I need to do!”
PERFECT. Here’s how to do it.
THE NUMBER ON THE SCALE DOES NOT DEFINE YOU! When you strength train and eat properly, your body tends to only shed fat while keeping the muscle you already have.
Coach Matt explains why in this video on Tips for Body Recomposition:
For more here, check out “Can you lose weight and gain muscle at the same time?”
Compare that to crash dieting and hours of cardio where your “weight loss” might be greater, but you’ll be losing both muscle and fat (and leave you looking and feeling like a weakling).
By tracking your body composition in more than one way, you’ll have a more accurate view of what’s working and what’s not working with your training. If after a few weeks you’re not losing the right kind of weight, you’ll know that you need to make some adjustments.
Before we get into metrics, let’s set one ground rule: Don’t track everything on a day-to-day basis.
Our bodies are incredibly complex pieces of machinery where all kinds of crazy stuff happens all day and all night.
Like this…sort of.
Our weight can fluctuate by many pounds over the course of a day. Measuring EVERY day can promote an unhealthy OCD behavior where every tiny little change will be scrutinized and blown out of proportion.
So measure yourself once a week at the same time under the same conditions. I advise after you wake up and before you eat breakfast.
Depending on your schedule, I’d either pick Friday or Monday mornings to track all of your measurements – if you tend to let yourself go on the weekends, I’d advise doing your measurements on Friday morning so that you’ll have a whole week to get back on track and see long-term changes.
Here are the best ways to track yourself OTHER than a scale:
My favorite method. Stand in front of a mirror in a bathing suit or your underwear with your cell phone camera and take a picture.
Then turn to the side and take another picture of your profile view. Just take the picture, hide it in a folder on your computer, and add to it once a week.
You live with yourself (duh), so it’s tough to notice changes on a day-to-day basis. However, if you have two months of week-to-week photos to look back on, you’ll be able to tell if your body is transforming in the right way.
Go to a craft store and buy a cheap tape measure or buy one of these self-help tape measures. Make sure your measurements are taken under the same conditions each time.
Also, make sure you measure the same location each week – kind of weird, I know, but I pick freckles on my arms and legs so I know exactly where to measure each week.
Take a circumference measurement at each of these spots and write it down:
This one is a little tricky depending on your resources and financial situation.
Your best bet would be to purchase a simple body fat caliper if you’re strapped for cash.
If you want to be more accurate, pay $40-60 per visit and get your body fat tested at a Bod Pod Location – a wise investment once a month (or every other month) to make sure you’re on the right path.
I am NOT a fan of body fat calculators that are built into your scale as I find them to be wayyyy too hit and miss.
Important info about body fat percentage tracking: no test is truly 100% accurate, and the specific number isn’t nearly as important as how it’s changing from month to month.
You can at least make sure you measure it the same way each time to measure if it’s trending in the right direction.
Are you aware of how many calories you eat on a daily basis? When I talk to somebody who is trying to gain weight/lose weight, the response is the same: “I eat enough for my goals, but I’m not getting results…I guess it’s genetics!”
Unfortunately, 99% of the time, it’s usually ignorance and not genetics. It’s a subject we tackle in-depth in the article “Why can’t I lose weight?”
Unless you’ve taken the time to actually count calories for a few days of your normal eating schedule, you probably have no freaking clue how many calories you eat!
Want a rough idea on the number of calories you should be eating? Calculate your caloric needs right here.
If you calculate your calorie requirements, you’ll make Batman proud.
You CAN’T outrun your fork – 80% of your successes or failures will be a direct result of how you eat.
Although the quality of your calories consumed is incredibly important, the quantity of calories you consume is the first thing that needs to be fixed.
Think of your stomach as a muscle that adapts to its surroundings. If you continually shovel 4000 calories down your throat, your body will start to crave 4000 calories even though it doesn’t need that many.
Most people eat the same few meals over and over again on a weekly basis – I do. For that reason, I don’t think it’s necessary for you to track ALL of your calories EVERY day for months and months. However, I think spending a week writing down every calorie is incredibly important for your education and awareness on what you’re eating.
I’m talking every freaking calorie: that half of a Kat Kat bar at Judy’s desk when you stopped by to grab some cover pages for your TPS reports, the handful of M&M’s you ate while watching 30 Rock reruns on Netflix, the five cans of Coke you drank while finishing up that late night project, and the six beers and three slices of pizza you crushed to celebrate afterwards.
Every. Single. Calorie.
Once you have an idea of how much you eat regularly, take a look in the mirror. Do you like how you look? If so, GREAT! Keep doing what you’re doing.
If you’re not making progress AND you’re tracking your calories, congrats! No, your body isn’t broken. You need to get better at tracking. Consider getting a food scale, and making sure you have your portion sizes correct!
TO LOSE WEIGHT: Start by eating slightly less than you’re used to (so you’re not miserable), and training your stomach to expect less. You can also look into Intermittent Fasting.
Once you have your numbers under control, you can start making some other healthy changes.
We’ve actually factored all of this stuff in, and created the 10-level Nerd Fitness Diet – pick the level you’re comfortable with, then follow the instructions in our strategy guide (free when you sign up in the box below), and level up your nutrition (and your physique) permanently!
I understand writing down your calories can be a pain in the ass, which is where sites like MyFitnessPal come in handy. They all have massive food databases that allow you to simply plug in what you ate (Big Mac, one apple, a gallon of Ben & Jerry’s ice cream, etc.) and it keeps track of calories, protein, carbs, and fats for the day.
If you eat out frequently, you’ll have to do some research – go to the restaurant’s website and they’ll probably have nutritional information on there. If they don’t have it online, do your best to estimate by picking a similar meal option on one of the sites listed above and use its meal information instead.
It doesn’t have to be perfect, but tracking your food for just a few days could be one of the most eye-opening experiences you have when it comes to getting in shape.
Write it down, sucka!
For more help on counting calories, check out our guide on “calories in, calories out.”
“Would you tell me, please, which way I ought to go from here?”
“That depends a good deal on where you want to get to,” said the Cat.
“I don’t much care where–” said Alice.
“Then it doesn’t matter which way you go,” said the Cat.
When you exercise, do you know what you need to do to be better? Do you know exactly what you’re going to do and how long it should take you?
Or do you kind of wander around the gym like a lost sheep, trying to figure out which machines look fun to use that day? If you’re serious about getting in shape, you need to start tracking your workouts.
Think of it like racing your ghost in Mario Kart: when you can see how you did last time, you know exactly how much better you need to be this time!
Have a plan, know what kind of results you need to get in order to be better today than you were yesterday, and then GET THERE!
You can certainly use any of the sites listed above for diet tracking to keep track of your workouts too, but I’m a huge fan of strength training, so I just track my workouts in Evernote. It’s this simple tracking method that got me to deadlift 400+ pounds.
I always know exactly how I did in my last workout so that I know what I need to do in this workout to get stronger.
I’ve been working with an online fitness coach for 5+ years – he can see my progress and then create the next workout that is sliiiightly more difficult.
As we’ve learned from the Spartans, “appearance is a consequence of fitness.” If you are focusing on getting stronger and faster, taking a more active role in how you eat, and you are consistently tracking your progress to make sure you are heading in the right direction, you WILL get the results you’re after.
A quick note: strength training has transformed my life and the lives of every success story at Nerd Fitness. If you want to transform like them, and you’re interested in strength training but don’t know HOW to get started, we’re here for you!
Walking into a gym can be intimidating, especially if you’re not used to using the free weights section. Knowing how to eat for your body type and goals can be overwhelming too.
We remove all of that guesswork in our 1-on-1 Coaching Program, where our coaches get to know our clients, build custom workout programs for them, help adjust their diet in a way that doesn’t make them miserable, and gets the permanent results!
You can schedule a free call and learn more over on our the coaching page by clicking below:
We’ve had some incredible success stories here at Nerd Fitness.
Guys like Saint who dropped 60 pounds of fat and got in shape for his wedding:
And women like Staci who started strength training and transformed her life:
Or Leslie a single mom who lost 100+ pounds since she started her Journey with Nerd Fitness:
These are just three examples of hundreds and hundreds I could share with you.
Some people gained strength and muscle while others lost tremendous amounts of weight and body fat; despite the differing goals and vastly different results, they all made one specific change that helped them truly get the results they wanted:
They wrote everything down: their measurements, their food intake, and their workouts.
If you’re serious about making changes to your life and getting in shape, I cannot stress enough the importance of tracking your progress, and I don’t mean just stepping on the scale every morning and freaking out every time it goes up 1/10th of a pound. I’m talking about a plan that allows you to find and stay on the right path.
Luckily, I’m here to help you start putting these practices in place TODAY.
I bet you’re here because you’re interested in transforming and losing weight like Saint and Staci and Leslie above. I know how tough this stuff is – it’s not just KNOWING what to do, but ALSO knowing how to do it correctly and sticking with the plan for months.
There’s nothing worse than walking into a gym and not knowing what you’re doing, or spending months training only to realize that you’ve been training the wrong way the whole time! K
Knowing how to exercise, and then getting yourself to actually follow through with the program long enough to get permanent results is brutally difficult.
If you’re ready to cut through the noise and you’re looking for guidance, accountability, and personalized attention, check out our 1-on-1 Coaching Program! We’ve been helping busy people like you (and Leslie above, a coaching client!) get results in a healthy, sustainable, non-miserable way.
You can learn more about our coaching program by clicking on the image below and scheduling a free call with us to learn more:
Your turn:
How are you tracking your progress?
Have you made adjustments to your plans after tracking your results?
Do you have any questions on how to properly track your body, food, or workouts?
That’s what I’m here for. Well, that and comedic relief.
Let me know in the comments!
-Steve
PS: Looking for a handy app to track progress with workouts and nutrition goals?
Nerd Fitness Journey can do just that! Plus you’ll earn cool loot alongside the rest of the Rebellion, as you work together to apprehend nefarious villains on the loose.
Go try it out for a free 7-day trial (no credit card required) right here:
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Here are the 42 best bodyweight exercises you can do to build muscle and burn fat, no gym required!
These are the exact exercises we start our coaching clients on, and many perform them from their house or apartment.
In a hurry? Sign-up for our free weekly newsletter and we’ll send you PDFs of our “Work Out at Home” guides!
We’ve organized the exercises in today’s guide by major muscle groups (click to jump to those movements):
Plus, we’ll pull it all together at the end so you can create a complete bodyweight workout routine!
Alright, let’s get to it.
You don’t need the gym for “leg day.” Do the following wherever!
(Perfect if you can’t do regular bodyweight squats).
If you want even more instruction, here’s how to do a proper bodyweight squat:
We have a guide on how to do lunges with proper form for you too.
Let’s walk you through the best bodyweight exercises to train your push muscles. We’ll more or less progress in difficulty as we go.
We have a whole article on how to do a proper push-up, but we also cover it extensively in this 5-minute video:
With a resistance band, you can start performing assisted dips. A great exercise while you build up strength for normal dips.
Here’s how to do a proper bodyweight dip if you’d like a step-by-step guide.
The wall walk is a great exercise as you progress into a full handstand. If you’re a complete newbie to turning upside down, check out our guide “Get Your First Handstand” for a full tutorial.
Just make sure you take it slow with your handstand and don’t be an “Overeager Beaver,” a label we define in our guide “15 Mistakes That Newbies Make When Trying to Get Healthy.”
Download it and the rest of our guides for free when you sign-up for our weekly newsletter!
Don’t neglect your pull muscles when creating your bodyweight workout. Here are the top 7 to include:
An inverted bodyweight row can be a great “pull” exercise if you can’t do a pull-up yet, or if you don’t have a proper pull-up bar nearby. Because a good sturdy table can be used for inverted rows:
Alternatively, you could do doorframe rows if your table seems sketchy:
Once you get comfortable doing an inverted bodyweight row, try going lower to increase the difficulty.
You can check out The 5 Best Pull-up Alternatives for more ideas on how to perform rows, including how to build your own station:
A resistance band is a great tool to help build strength for proper pull-ups. It’s part of our arsenal for getting your first pull-up.
Once you start to feel confident enough you can do assisted pull-ups and support MOST of your own weight, start looking into negative pull-ups.
Jump and hold yourself above the bar, and then slowly, under control, lower yourself to the ‘starting position’ of a pull-up.
Then repeat!
This is a great way to build up enough strength to eventually get your first pull-up.
We have a full guide on proper pull-up form so you can hone in your technique.
Much like a pull-up, but with your palms facing toward you.
Here’s a video going over proper pull-up and chin-up form:
Don’t have enough strength yet to hoist yourself up? No problem.
Download our guide, Strength Training 101: Everything You Need to Know, for an exact plan of attack to start growing strong today:
Our next stop on building a bodyweight workout finds us at the core. Here are the 10 best exercises to include:
The hollow body is one of the best ways to engage the midsection and stabilize the body. We utilize the hollow body exercise as part of our strategy for getting your first handstand.
Once you get comfortable holding the position, try…
Catch our guide “How to Strengthen Your Core” for even more exercise ideas!
Next, we’ll cover some dynamic full-body exercises to get your heart rate roaring during your workout.
Alright, it’s time to pull this whole guide together and build a bodyweight workout!
We will pick a bodyweight exercise from each section:
We’ll aim for 3 to 4 sets under each category for 8-12 reps.
Plus, we’ll bookend the workout with a dynamic warm-up (DON’T SKIP) and a post-workout stretch.
Your warm-up can look like this:
Your post-workout stretch can look like this:
Boom!
You now have a bodyweight workout you can do in your own home.
You can mix and match from each category or progress to more difficult moves as you get stronger.
Now, you don’t HAVE to do these exercises at home. You can even do them while exercising around the world, as I did!
If you want to learn all the fine details of building a workout, make sure you check out our extensive guide “How to Build Your Own Workout Routine.“ It’ll walk you through creating a program of bodyweight exercises – or using weights if you want to train in a gym.
Don’t want to bother creating your own bodyweight workout? No problem, I have two options for you:
Start at the Beginner workout and move onto the Advanced when it becomes easy.
This should help you get started with a bodyweight training routine. But we hear frequently that people want MORE instruction, MORE guidance, and MORE workouts.
If that’s you, we have MULTIPLE options to take the next step. Pick the option below that best aligns with your goals and timeline:
1) If you want step-by-step guidance, a custom bodyweight training program that levels up as you get stronger, and a coach to keep you accountable, check out our killer 1-on-1 coaching program:
2) If you want an exact blueprint for working out at home, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
Try your free trial right here:
3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.
Sign up in the box below to enlist and get our guide, Strength Training 101: Everything You Need to Know. It’ll help you start incorporating these bodyweight moves into your training.
Alright, your turn: I’d love to hear how your bodyweight training is going!
Did you make your own workout?
Try one of ours?
Include different moves we didn’t cover today?
Leave a comment below with your results or any questions you have on bodyweight training.
For the Rebellion!
-Steve
PS: I highlighted “42” bodyweight exercises in honor of the late, great Douglas Adams.
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So you want to get in shape and start getting fit, but you’re not sure what the perfect workout is?
Not only that, but you want a workout program that you’ll ACTUALLY do?
Great. This is what we do, and we’re pretty dang good at it.
We create personalized workout programs for our Online Coaching Clients, and this guide walks you through the exact 9 steps we follow to create each program:
This may seem like a lot, but ALL of the steps are important!
In our step-by-step guide to picking the best workout plan and getting fit, we’ll cover:
Let’s jump right into #1!
You’re reading this guide, which means you likely have SOME goals around getting fit.
Those goals will likely fall into one of three categories:
I like to refer to these three goals as the Triforce of Awesome.
Because I’m a dork, and because you’ll remember it.
Happy, healthy, look good naked.
(There’s nothing wrong with wanting to look good naked, by the way. It’s why I started training all those years ago!)
MY goal for you is to have you satisfy all three conditions to become healthy, happy, and look damn good.
It starts by identifying why you’re here in the first place.
Because let’s be honest:
This journey is gonna be tough.
You don’t just want to “lose weight” and “get fit.”
You want to “lose weight” and “get fit” so that you can “start dating again after a messy breakup.”
Or because “your dad passed away from health issues at a young age and you want to be around for many more decades to raise your children.”
The more specific and DEEP you can get with your reasoning, the more likely you’ll be to push through when you’re struggling to stay consistent!
I also want you to be realistic about how much time you think you can dedicate to this journey:
That’s cool – just be up-front with yourself.
Here’s how to put it all together:
PART A – IDENTIFY A GOAL THAT YOU’RE FOCUSED ON:
PART B – WRITE DOWN WHAT WILL HAPPEN WHEN YOU ACCOMPLISH THESE GOALS:
PART C – BE REALISTIC WITH HOW OFTEN YOU CAN TRAIN:
Be specific with your answers above.
STEP #1 TAKEAWAY: Pick your goals, pick your “Big Why”
We’re going to pick goals that work for us, and then build on top of that foundation.
Have you written down your goals yet?:
We make EVERY coaching client in our online coaching program pick their Big Why too.
It’s what keeps us on target when life gets too busy and we want to quit!
Now that we have a foundation, we can start to build on top of that. Like Fornite. #UnnecessaryButTopicalNerdReference
You can lose all the weight you need to lose without doing a single minute of “exercise.”
I shit you not.
(What a funny expression by the way, it makes me happy every time I use it.)
If your ONLY goal is weight loss in any way, then exercise is not necessary.
No treadmills. No gym memberships. No bootcamps.
No feeling bad about yourself training in public.
No hating exercise.
“Steve, you sorcerer, what madness is this?” You exclaim!
When it comes to weight loss, how you eat will be responsible for 90+% of your success or failure.
If you are only trying to lose weight, ALL of your effort can go into fixing your nutrition.
As we say here in the Nerd Fitness Rebellion, “You can’t outrun your fork.”
Yes, this means if you can’t lose weight, you are eating too many calories compared to how many calories you burn every day. I can almost guarantee it’s not your metabolism or genetics.
It’s because you eat too much food.
I’ve covered nutrition and weight loss EXTENSIVELY here on Nerd Fitness, so read these to help determine the best eating strategies for you:
As we have laid out in our Start Eating Healthy Guide, if you are trying to lose weight it comes down to making slightly better choices, slightly more frequently:
Story time! Nerd Fitness Rebel Tim was told he couldn’t exercise due to an injury. He joined our NF Academy (now a part of Nerd Fitness Prime), and focused on the 3 things he could control:
6 months and 50+ pounds of weight loss later, Tim is a changed man! You can read his whole story by clicking on the image below:
So yes, exercise burns calories and will help you get fit.
(If you’re curious: strength training is the calorie-burning victor when it comes to efficient weight loss.)
Exercise of any kind will also make your heart stronger and you will FEEL better.
But maybe most importantly, exercise reminds us that we’re trying to be healthier.
Which means exercise can also remind us to make better food choices.
Just instead of doing this: “Well I exercised today so I can eat 5000 calories!”
Instead, do this: “Well I exercised today, so I’m going to stick with my eating strategy so I don’t backslide!”
STEP #2 TAKEAWAY: Pick a food strategy you can stick with!
Pick a strategy that speaks your language, and that results in you consuming fewer calories.
Nutrition is the most important thing, so your time is best spent understanding this stuff!
If you are trying to lose more weight or build more muscle FASTER, your nutrition needs to be even MORE dialed in.
Here’s how to start eating healthy:
If you are a noob on nutrition, check out our free 10-level Nutritional System that simplifies the entire process! It’s free when you sign up in the box below:
If your goal is to look good enough and feel good about yourself, there’s only ONE solution when it comes to the perfect workout program:
Any exercise you actually enjoy and will do regularly.
Full stop.
Exercise is only a 10% piece of the “how to get in shape” formula, which means if your goal is “look pretty good, feel pretty good,” ANY exercise is a bonus.
And that means you might as well ENJOY what you are spending your time on!
Here are some suggestions for fun exercise you can do:
Running, cycling, powerlifting, yoga, parkour, gymnastics, weight training, LARPing, capoeira, jazzercise, swing dancing, Beat Saber, walking, hiking, geocache, Pokémon GO, hashing, ballet, CrossFit, bootcamps, martial arts, Brazilian Jiu-Jitsu, Ninja Warrior, Dance Dance Revolution, aerial silks, acro yoga, and anything else you can think of.
This is me giving you permission to attend Jazzercise classes regularly, if you enjoy them.
Seriously.
This is me also giving you permission to never run on a treadmill ever again, unless you actually enjoy running on a treadmill.
Don’t suffer through a particular type of exercise if you hate it.
There are plenty of ways to get your heart racing and your body moving.
Think of it this way: You’re always a work in progress.
You never get to “be done.”
So suffering unnecessarily to reach a goal just so you can lose some weight, and then stopping won’t work.
Here’s another phrase to internalize:
“Temporary changes create temporary results.”
Stop trying to get to the finish line as quickly as possible – that’s why you failed in the past.
Instead…
STEP #3 TAKEAWAY: Do an activity that you enjoy. Do it frequently.
Write down a list of “exercise” activities you love. Write down a list of “exercise” you hate. And then do things on the first list frequently, and don’t ever do things on the second list!
You don’t need to suffer.
Nutrition is 90% of the battle, so if you want to lose weight, get healthier, and be happier, pick a form of exercise that you actually enjoy.
Don’t worry about how many calories it burns.
Instead, keep the focus on your nutrition and THEN do fun exercise.
To answer your next questions:
“But Steve I don’t like exercise.” You haven’t tried enough things! I too hate “exercise,” so I ONLY do things I enjoy. Here are 40 fun exercises to try.
“I have always wanted to try (activity) but I’m afraid to try it.” Use 20 Seconds of Courage – it works. I promise 🙂
“Steve I have very specific physique goals and I’m willing to suffer a bit to hit those goals.” Sounds good. You’re going to want to focus on calorie restriction, strength training, and moving more. Keep reading.
Okay, now we’re getting down to the good stuff:
Yup, eating better can help you lose weight.
Yup, any exercise is better than no exercise.
HOWEVER, if you want to keep yourself injury-free, build a physique you’re proud of (aka that “fit toned” look that everybody is after), AND get better at whatever fun activities you picked in Step #3,…
There’s a component that needs to be incorporated into your life:
There are so many benefits to strength training, it’s ridiculous.
100% of people, no matter their age, gender, or size should be doing SOME kind of strength training in some capacity.
And please don’t worry – you will NOT get too bulky – unless that’s what you want.
Here are 4 reasons why strength training makes every part of life better and will help you get in shape:
So hopefully at this point, you’re all:
“Steve you sly devil, I am INTRIGUED. But strength training doesn’t seem fun, and gyms intimidate me.”
We cover this extensively in our “Beginner’s guide to strength training,” but I’ll cover it here too:
When I say “strength training,” I simply mean “moving your body in a way that your muscles must respond by getting stronger:”
Your muscles are introduced to outside stimuli (you pick up your kid, you do push-ups, you carry groceries, you do a squat, etc.), and they get “broken down” through use.
Over the next few days, they rebuild themselves stronger to prepare for more stimulus (a greater challenge).
By building up strength over time, it allows you to become more functionally strong and avoid situations like Mr. Potato Head here:
“Strength training” can take place in a gym or at your home, with your body’s weight or with free weights, in a box or with a fox. The ways to strength train are endless.
HATE gyms? You never have to go into one. Ever. Christina lost 50 lbs without a gym.
AFRAID of weight training? You can train with just your body weight!
WANT to learn how to train in a gym? Check out our 6-level gym workout guide.
NOT SURE how to strength train and want guidance? Check out our online coaching program!
This does not need to be overcomplicated!
Start with two basic movements that you can do literally right now, even in your cubicle:
Boom, look at that! You just did strength training.
I promise you: get stronger with push-ups, squats, and learn how to do a pull-up, and you will be in better shape, and look better, than ever before.
So how do you get stronger? Simple: “progressive overload.”
This might sound complicated, but it just means increasing the challenge by a tiny amount with each workout so your body has to work harder and adapt more each time.
And then one day, you’ll look in the mirror and say: “WHOA I HAVE MUSCLES WHEN DID THAT HAPPEN!?”
Coach Jim breaks down 8 different strategies for progressive overload in this video:
I have one final person I want to address: “But Steve, you nincompoop, I hate strength training.”
That’s not a nice name to call me, but fair enough!
Consider getting bit by a radioactive spider or finding a super-serum.
Otherwise, these five alternatives might pique your interest:
STEP #4 TAKEAWAY: Start strength training today.
Pick a workout that doesn’t intimidate you and give it a shot! You can start TODAY.
You don’t HAVE to strength train, you GET to strength train.
Every time you work out, do ONE more repetition, one more push-up, or lift ONE pound heavier than last time.
What’s the best way to do more than last time?
Write down what you do! Keep it simple. Write down your sets, reps, and weights. And then do one better next time.
If you’re wondering how many reps and sets you should start with, Coach Jim answers that right here:
Alright alright, you read the previous section, and you’re thinking:
My thoughts: I don’t care HOW you strength train when you get started, or which beginning strength training program you pick:
If you want to follow a bodybuilder routine that uses lots of machines and isolation exercises, great!
If you want to train your left bicep and right butt muscle on Tuesdays and right tricep and left shoulder on Wednesdays and so on, go for it!
If you want to follow a workout DVD or follow bootcamp style stuff on YouTube, great.
Whatever gets you manipulating your body and learning the fundamentals of strength training, I’m for it.
As long as you’re enjoying it and getting results, keep doing what you’re doing.
And if you want a Beginner Strength Routine to follow, that’s cool too.
Here are the foundational philosophies we teach our online coaching clients:
#1 You’ll be healthier and see more well-rounded results training with free weights and bodyweight exercises compared to machines.
Machines can be used when you’re rehabbing an injury or there’s no other options (you’re at a hotel gym, for example).
If you only want to train with machines? You do you. Here’s how to switch from machines to weights.
#2 Full compound movements will help you get strong and healthy in the most efficient manner:
Your body is a complex machine that uses all of your muscles in unison when you do physical activity.
Thus, it’s safer and more efficient to train with compound movements instead of isolated movements.
Here are 15 Circuit Training Routines that use these exercises.
#3 Keep it simple. If you make progress every week by picking up more weight or doing more reps, your body WILL transform like Optimus Prime.
But like, into a better version of you, not a robot:
#4 Barbell squats and deadlifts can change your life, like they changed Coach Staci:
#5 If you have more fun with a bodybuilder-style workout, or you like boot camp classes instead of weight training, that’s great!
If you’re healthy and happy and getting results, stick with it.
#6 Muscle confusion is totally not a thing.
STEP #5 TAKEAWAY: Pick A Strength Training Program!
Here’s how to level up your strength training:
What’s that? You want to BUILD your own workout program?
Great! Here’s how to build your own workout routine.
If you want us to do the heavy lifting for you (HEYO), we have a killer online coaching program where we build the exact workout for you, including nutritional guidance, support, and accountability.
Okay, now we’re getting down to the secret sauce that has transformed thousands upon thousands of lives at Nerd Fitness.
Don’t worry our secret sauce is low calorie, low carb, and keto-friendly.
Here’s the scenario: you have a goal of losing 50 pounds, and after eating better and moving more…you actually start to lose some weight!
I’m so proud of you.
In fact, I just called your mom to tell her what a swell person you are. Nice lady.
Anyways, things are going well until you start to approach your goal weight (woo!) and encounter a divergent path:
People who pick Path A always backslide and usually put the weight back on over the next few months and years. This is why most people are doomed to fail at losing weight permanently:
Temporary action = temporary results.
Now let’s talk about Path B? It’s the reason our coaching clients keep the weight off and continue to transform.
Consistent effort + progressive challenge = permanent improvement.
People on Path B ask themselves, “Now that I’ve lost this weight, what am I capable of? Let’s train for that!”
This is a distinct mental shift.
Exercise is no longer a means to an end.
There is no end.
Just like…
We encourage our Rebels to shift from weight loss goals to physical challenges (Like Double Dare, but with less Gak):
WHY THIS WORKS: By training to get better at a particular activity, you are triggering the same processes in your brain that makes us hooked on progressing in video games:
It’s why we say, “just one more level!” or “I bet I can do one more rep!” or “I can climb this new path that’s tougher than any path I’ve attempted before!”
STEP #6 TAKEAWAY: Shift from weight loss goals to physical challenges.
As you start to get in shape, updating your mindset can be a HUGE game-changer.
You spent all this work building a new body – take it out for a test drive and find out what you’re capable of!
Counterintuitively, the less you worry about your weight and the more you worry about your performance, the more likely you’ll be to build a body you’re proud of, that’s functional, and that you can keep, permanently.
As they say, “Appearance is a consequence of fitness.”
If you want to dig more into skills and advanced physique stuff, read our post here: “The ultimate guide to building any physique.”
Pick a skill, pick somebody farther along (more fit) than you to model yourself after, and adjust your training and nutrition to get better at that skill.
When you get better and better at these physical skills, your physique will start to improve as a side effect.
As we’re talking about physique and physical goals, I want to address something that is a major challenge for many people:
“Steve, I want to lose some weight, build some muscle, and also build up more endurance. I want to get strong and run a marathon but also look like a model.
Oh and get a six-pack. But I don’t want to be too bulky.
Can I do this in 6 weeks please?”
Here’s the truth: your body can only do so many things at once, and the three goals above will pull your body in three completely separate directions.
If you’re not sure what are realistic goals, I have answers for you on BOTH questions (click each to learn more):
Are those numbers in line with your expectations? Do you wish you could get in shape faster?
Of course you do. So do I!
For example, it took me 7 months of focused effort to lose 22 pounds safely and sustainably.
Surprisingly, by changing our timeline to be more realistic, we can make better progress than at any point in the past:
KEY TAKEAWAY #7: Have realistic expectations!
Have the right expectations, and put your focus on the process.
You’ll get there when you get there – so just focus on what you can do today.
If you’re not sure if you should build muscle first or lose weight first, here’s my humble advice:
I love sharing stories on Nerd Fitness of REAL people, with real struggles, that found the perfect program that fit THEIR lifestyle, like Christina above.
These are not people with superior genetics. They’re not on steroids, nor are they choking down supplements (Most supplements are a waste of money).
The success stories in our community work full-time jobs, have kids, friends, and nerdy hobbies.
Some are single moms.
But they found a workout program that works for their life situation:
Some of them are powerlifters.
Some of them train at home with no equipment.
Some of them run 5ks.
As you are starting to get yourself into better shape, who you associate with is almost as important as how you train.
Sounds ludicrous (did I just make you yell, “Luda!”?), but it can be the difference between long term success and long term floundering. And not the cute kind.
They say you are an average of the 5 people you associate most with.
Think about your roommates, significant other, friends, and coworkers:
Are they people who have succeeded in the way you want to succeed, support you on your journey, can answer questions you might have, and make you want to continue being better?
Or are they people who ask you to skip your workouts, make fun of you for waking up early to train on a Saturday morning, and enable you rather than support you?
The more time you can spend with Group A people, the more likely you’ll be to stay on target and make progress.
As you are getting better at a skill, do whatever you can to hang out with people who are good at that skill!
If you don’t have people in your life that are making you better, consider hiring a coach or instructor or joining a class to help you push yourself even farther and stay accountable!
And I’m not telling you to fire your friends, but you might need to make sacrifices like Katniss until you’re better equipped to stand up for your new healthy lifestyle when they want you to come back to the dark side!
Nerd Fitness helps people with workouts and eating better, sure.
But I believe we get permanent results for people because we do our best to foster the most supportive community on the internet.
Many of our success stories have 1-on-1 instruction from our Online Coaching Program, while some come from our self-paced courses in NF Prime.
And others? They read the free articles on Nerd Fitness and helped themselves stay on target!
It comes down to learning from and interacting people who are just like you, or who are people that you want to be like when you “grow up” (get in shape)!
Click on each image to learn their full story:
STACI THE POWERLIFTER:
ANTHONY THE IT PROFESSIONAL:
LESLIE THE SINGLE MOM:
JOE THE IT DEVELOPER WHO TRAVELS 2 WEEKS PER MONTH:
SAINT THE APP DEVELOPER WHO LOST 60 POUNDS AND GAINED 6 PACK ABS:
And me? I started with karate as a kid. Then cross country running in high school. Then bodybuilder style training in college. Then it was bodyweight training.
And now? Powerlifting and gymnastics! It’s how I went from Steve Rogers to Captain America, and then leaned out.
STEP #8 TAKEAWAY: Surround yourself with people that push you to be better.
You need people in your life that are pushing you to be better.
If you don’t have those people already, consider joining a club or class in your community. You might just make new lifelong friends!
And if you want to be at the top of your game in a particular skill or activity, you might need to hire a trainer, coach, or an online personal trainer that knows your situation specifically.
In addition to our paid private communities, we ALSO have a free Message Board community that is thriving!
We’d love to have you be part of OUR online community!
“Thanks Steve, but that was a lot. What do I do now?”
Let me recap Steps #1-#8:
Depending on where you’re at in life, and how much weight you need to lose, you might be satisfied with just Steps 1, 2, and 3 for the next few years.
That’s awesome!
And if you’re ready to do more than that, we’re here for ya too.
If you’re looking for me to actually tell you what to do, I would suggest the following:
Here’s a strategy optimized for effortless awesomeness, happiness, and look-good nakedness:
I would start there, and then do two things after 30 days:
#1) Track your compliance to see if you actually did the workouts!
Did you go for walks, strength train twice per week, and do a fun activity? You can track this on your calendar or in a notebook.
#2) Measure if you got closer to your goal weight/skills/physique?
Are you healthier, happier, and more confident?
“Steve that’s still not specific enough. I want you to tell me, for my exact situation, what to do every single day to reach my goals. Oh and hold me accountable. K thanks.”
I’m not clairvoyant or omniscient (…yet), so in the meantime, you can check out our really fun 1-on-1 Online Coaching Program.
Your Coach (a member of Team NF we’ll match you with based on your needs) will get to know you, your goals, and your challenges, and develop a workout plan that’s specific to not only your body type, but also to your schedule and life.
Click the image below to schedule a free call to see if we’re a good fit for each other!
I don’t care whatever path you pick, be it our coaching, NF Prime, or if you just read the free stuff on Nerd Fitness and never buy anything!
I just want to help you get results, feel better about yourself, and stop struggling to make exercise consistent.
So let’s hear it. Where are you on your path to finding your perfect workout program!?
Tell me what your goals are. I’d love to hear about what you’re working on.
Which step are you on? Stuck on Level 3? What are the activities you LOVE/HATE?
What program are you following? Do you have a question on what to pick?
What have you found works for you, and what DIDN’T work for you?
Leave a comment and share your story with your fellow rebels!
-Steve
PS: If you want a blueprint for your own “perfect workout” – one that customizes to your own experience level – check out NF Journey.
Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
Try your free trial right here:
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photo sources: Reiterlied Biking on the Lake, Reiterlied To The Lofoten Islands and Back Again 8/16 – Hooray for the blue sea!, clement127 Amazing playground: bicycles and football, clement127 Eurobasket 2015, Legozilla treadmill, themofoit: Stormtrooper Pushups, beach, road split, egg, runner
The post Blog first appeared on Nerd Fitness.
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So you’ve decided you want to get fit?
Great!
Now what? There is SOOO much out there, it can be overwhelming.
You end up collecting information for weeks…but take zero action.
If this sounds like you, we understand. It’s frustrating!
No worries though, you’re in the right place to kick it into gear. We’ve helped thousands of beginners get started (and reach their goals!) as part of our online coaching program.
Today, I’ll share with you 3 different ways to get things going, that have been tested by nerds just like you.
Here’s what we’ll cover:
Let’s jump right in.
As Coach Matt discusses above, there are three areas we want to focus on when trying to level up your fitness:
When someone joins our coaching program, we often think about developing habits around these three pillars.
As I often share with folks when discussing our coaching program:
It’s not just a matter of handing over a bunch of workouts and shoving them out the door – we want to approach people’s goals and fitness more holistically.
What’s the first move in each category?
Well, there’s no “one-size-fits-all” approach when it comes to fitness.
However, if you twist my arm about it, I will admit that there are a few key habits that I generally have my clients start on.
These habits can be good for a beginner to experiment with as their “first step” for getting in shape.
Let’s go over a few of them now.
When people decide they want to get in shape, they often start exercising more.
It’s not a bad strategy.
What exercise should we start with?
Our recommended first step here…is actually a first step.
That’s right, a simple walk can be a great way to start exercising.
Just put on some shoes and head out the door!
Occasionally, I’ll have some clients bulk at this, claiming “That’s not enough! I need to do more!”
While it’s great they’re looking for a challenge, I encourage them not to dismiss the power of walking.
Here’s why:
When we become people that regularly make time for a walk, then we become people who regularly make time for longer workouts too.
In other words, building the habit is the hardest part. Not the exercise itself.
So we start with a walk. Maybe we aim for two or three times a week.
Don’t overthink this – whatever time you can do right now is good. Whether it’s around the block, or to the mailbox and back – just make sure you set the intention and do something.
Plus, the exercise will be good for you too.[1]
Some members of the Rebellion – like Tim here – have gotten in great shape by focusing on regular walks.
Here’s our Walking for Exercise Guide for more tips to get started.
If you already practice a regular walk, then you can explore doing a little bit more of a formal workout.
After you start walking consistently, I recommend you try our Beginner Bodyweight Workout:
This workout can be done right in your living room, without any extra gym equipment.
Also, make sure you also download the Beginner Bodyweight Workout PDF, so you can track your progress and consistency.
I’ll send it on over when you join the Nerd Fitness Rebellion in the box below:
Ah, nutrition.
Any claims on proper nutrition will almost always lead to another battle in the ongoing diet wars.
Like the Clone Wars, but with more broccoli and fewer spaceships.
Folks on the internet can’t stop arguing about “the best” diet.
For some it’s Keto. Others Paleo. Or Vegan.
Don’t forget about the Mediterranean Diet.
When you start googling a bit, you’ll find lots of contradicting information on how to level up your diet.
People will claim you should:
Tragic.
In our coaching program, we often DON’T start with any “eat and drink less” talk.
We actually do the opposite, with “eat and drink MORE” talk.
What do we specifically recommend you eat and drink more of?
For our coaching clients trying to get in shape, sometimes we have them start by drinking a glass of water or eating a vegetable at one of their meals.
When we start with adding – instead of subtracting – we accomplish a few things:
This is another step that might seem “too easy” or “not enough” right now, but doing them consistently can still prove challenging.
And doing these things consistently is what’s going to build long-lasting changes.
If you want additional help with these two actions, I have a couple of resources for you:
But if you’re looking for a “Just tell me what to do!” – then have a glass of water or a vegetable at one of your meals.
If you’re doing that already – add one of them to another meal. Rinse and repeat.
What’s that? You already drink water and have a vegetable with every meal?
Well, you can work on having your meals look a bit like this:
For more here, check out A Nerd’s Guide to Healthy Eating.
When people discuss getting fit, it almost always revolves around “diet and exercise.”
A big component that’s overlooked is one’s mindset.
All the workout and nutritional information in the world won’t help if you’re stressed out and not able to focus on creating habits.
That’s why we also work on stress management with our coaching clients.
We can start leveling up our mindset by taking one of these steps:
A good night’s sleep can make everything easier. Conversely, poor sleep consistently can make everything harder.
My clients often have success improving their sleep habits by:
Grab anything you can write with (even your phone or computer), and write down some reflections from the day.
You can focus your journal on:
Your journal is a safe spot for you to get things out of your head and process them, which can quickly reduce stress.
Personally, capturing my thoughts at the end of the night helps me put the day behind me. Our minds are for creating ideas, not storing them (h/t David Allen).
For more, check out Coach Staci’s video “How to Journal to Reach Your Goals!”
Simply close your eyes and focus on taking a few slow, deep breaths.
It sounds almost too easy, but even this quick pause will help you relax and refresh.
It’s not about “emptying your mind”, but instead letting any thought that comes into your head leave just as easily.
I’ve seen even a brief 5-minute session help some of my clients’ destress after a hectic day.
You can read a bit more in A Nerd’s Guide to Meditation.
Whichever of these three that you decide for stress management, look to do it consistently several times a week. Just only pick ONE right now.
We’ll work on the others down the road.
If you want to take the first step to level up your life, think about habits around the following:
That’s it. Simple habits to have you move more, get proper nutrients, and destress a bit.
There’s nothing here that’s going to sound revolutionary.
That’s the point.
The action itself isn’t challenging. The challenge is doing the action consistently.
So yes, the actions we proposed today might appear easy for you to do.
If that’s the case, then do them. Once you have these habits locked in, we can work on leveling them up to more complex tasks.
Start now, then course-correct later.
If you want a roadmap for building one habit on top of each other, I got a few options for you.
I’ll share them with you now, because I’m nice like that.
#1) Our Online Coaching Program: a coaching program for busy people to help them make better food choices, stay accountable, and get healthier, permanently.
You can schedule a free call with our team so we can get to know you and see if our coaching program is right for you. Just click on the image below for more details:
#2) If you want an exact roadmap on how to get in shape, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
You never have to question the next step. Your next new habit will always be one adventure away.
Try your free trial right here:
#3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.
Sign up in the box below to enlist and get our Rebel Starter Kit, which includes all of our “work out at home” guides, an explanation on the 15 Mistakes That Newbies Make, and much more!
Alright, I want to hear from you now:
Have you taken your first step to getting fit?
If so, what helped the most?
If not, what feels like it’s holding you back?
Let me know in the comments!
-Jim
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Photos from Four Bricks Tall: Into the forest; In 2015, the first woman coach was hired by a Major League Baseball team; Fresh lobster rolls; Violinist Boy; A grape hyacinth
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