Each season brings a new set of habits, thoughts, and practices. In today’s episode, Robin responds to the questions you sent in over instagram! From dealing with adrenal fatigue, to creating pockets of silence, to managing self-care with 4 kids, Robin shares it all. She also unfolds how her current season of life has impacted her current habits and practices and ways she’s honoring the season she’s in. Join Robin in this look into her life and for tips on how you can stay motivated and inspired.
Show highlights: what you can look forward to in this episode!
What Robin has found to be the most important thing to do to address her adrenal fatigue
Ways Robin has prioritized rest during her current season of life
Navigating supplements and why it’s important for your diet
Redefining expectations for yourself in different seasons of life
How to stay motivated when you get tired
How to manage life with 4 kids
Different ways to look at self-care when you’re a caregiver
Robin shares what inspired her to take the leap and start The Balanced Life
There are a lot of excellent reasons to take up riding bikes:
It’s a great and healthy way to move from point A to point B.
It’s free – no gas to put in, no parking spaces to pay for.
It’s low impact on your body. There are no jarring-impact moments like with running.
It’s a great place to start with exercise. Sit on bike. Pedal. Done.
It’s fun!
Cycling has a magical ability to be whatever the rider wants it to be.
Fun, challenging, scary, romantic, social, silly… you name it and there’s a type of cycling for it. You can even change what type you are doing to suit your mood on any given day, which is why most avid cyclists end up with several different bikes.
Some Rebels in the NF Coaching Program have even used cycling as a tool to help them get in shape, as demonstrated by Kyle here:
The world can use more cyclists, so I’m stoked you’re interested in getting started.
The 6 Different Types of Cyclists
Let’s spend a few minutes thinking about what type of rider you’d like to be.
The below list is not mutually exclusive, mind you. You can flip back and forth, contradict yourself, or mix and match them to suit your own needs.
#1) Mountain Biker
No one loves the outdoors as much as these guys do. If you’d rather ditch the pavement for a trail, mountain biking may be for you.
#2) Roadie
As the name would suggest, these riders are going to be found pedaling down your street. They often wear bright colors to make them easily seen by commuters. If you go this route, you can pretend like you have a sweet superhero costume to wear!
You can take this idea too far.
#3) Track
Track cycling is a racing sport where riders zoom around a velodrome. If you’re a beginner, this is probably too advanced for you, but something to think about as you gain more cycling experience.
#4) Triathlete
A triathlon is a multisport race where participants run, swim, and bike their way to the finish line. They’re not a bad event to train for since you have to condition yourself for a few different sports.
There are many triathlon events designed for beginners, some of which you can check out right here.
#5) BMXer
Generally when people do lots of tricks on their bike, it’s a BMX bike.
BMX is an abbreviation for bicycle motocross or bike motocross. BMX bikes were originally modeled after dirtbikes (minus the engine).
They’re popular with kids, but also good for adults who are looking to perform a stunt or two.
#6) Casual Rider
This is, in my opinion, the easiest way to get started. Just do whatever you want to on a bike and enjoy yourself in the process.
Sounds simple, right? It is!
How to Buy a Bike
Truth be told, the best bike for you to buy is whatever one you like the best.
I think it’s wise to get a bike shop’s help in buying a bike that fits you. Even though you can adjust your bicycle to fit (more on this next section), it could still be potentially too large or small. Here’s how to find a bike shop in your area.
If you are going to select a bike on your own, you’ll want to consider its height:
If the bike has a horizontal tube, you should have about one to two-inch clearance from your crotch to the top tube, when standing over the bike.
If the bike has a sloping top tube, you’ll want at least two-inch clearance.
Now, bikes do cost money. Expect to spend a few hundred bucks minimum at your bike shop. You don’t have to spend thousands, but you’ll have more fun on a decent bike than a heavy, crappy one from a department store.
If you must buy as cheaply as possible, in my opinion, most people are best served with a steel-framed 80’s road bike. They’re cheap, nearly indestructible, and easy to find on Craigslist.
Don’t be afraid to make counter offers and haggle a bit.
You can also search the bike on Bicycle Blue Book to make sure you’re getting a fair deal.
If you do buy a used road bike, steer away from 27” wheels, since 26” have become standard and will be easier to replace.
Lots of people get mountain bikes for their first bike, and I think it’s a mistake unless you plan on riding through dirt. They are heavy and slow because they’re meant for trail riding on mountains.
There’s also a cheaper bike option called bikesdirect.com. They sell off-brand frames with name-brand components, and seem to have good customer service.
Remember: get the bike you like. If you like it you’ll ride it. Keep that in mind as you’re reading the flame wars and conflicting advice. After all, it’s just bikes. It ain’t rocket surgery.
How to Setup Your Bicycle
While a professional at a bike shop can be a lifesaver when it comes to proper setup, you can totally do it yourself too.
#1) Saddle Height
A “good enough” way to determine proper seat height is the heel-to-pedal method. It might help to have someone hold your bike while doing this.
Take a seat, then have one pedal go completely down in the six o’clock position. Your knee should be completely straight here when making contact to this low pedal.
If your knee is bent, you need to increase the saddle height. If you lose contact with the pedal, lower your seat.
#2) Saddle Angle
For the most part, you’re going to want your seat angled so it’s parallel to the ground. Try this first, then you can adjust it slightly if you find different positions more comfortable.
#3) Handlebar Reach
While handlebar reach can be a bit more personal, in general you don’t want to strain yourself to control the bike.
When seated, you should easily be able to reach the brakes and shifters. Your elbows should have a slight bend, not locked. Adjust your seat first, get that dialed in, then adjust the bars themselves for your ideal setting.
What Gear to Purchase for Biking
After initially purchasing a bike, there are a few other things you should consider.
#1) Helmet – In my opinion, it is imperative to own and wear a helmet when cycling. I don’t think it should be a law that everyone has to, but I think everyone should of his own volition anyway.
What kind of helmet should you buy? Giro, Bell, and Specialized all make good helmets. Try a few on and get a bike shop’s help with how it should fit.
#2) U-Lock – One of the most awesome things about riding bikes to get places is that you don’t have to park a car. You can just ride right up to the place, lock your bike, and go inside. You will need a lock if you’d like your bike to be there when you come out, though. Read up on locking strategy here.
#3) Blinky Lights – Get yourself a good set of blinky lights for your bike.
Outside has the unmitigated gaul of getting dark without our consent. It’s wise to have lights in these cases, so that you can be as visible as possible on the roadway.
#4) Clippy Shoes – If you’re going to ride often, eventually it’s wise to switch to clipless pedals and shoes. If you’re worried that they’ll make you fall over, rest assured. You will definitely fall over in them at least once. It’s called a zero-mile-per-hour fall, and it’s a rite of passage. It’s also completely worth it.
#5) Lycra – If you’re doing any amount of riding at all, I recommend getting yourself a pair of bibs. Cycling shorts are nice too (they both have a chamois) but bib shorts are the ultimate in comfort.
Everything except the tube fits nicely into a little canvas bag that can slip into a center jersey pocket, which eliminates the need for a seat bag, which has a tendency to fall apart after a few hundred miles.
Don’t buy an expensive bike tool to carry on your rides. Any repair you can’t do with the above kit is a ride ender. Take a cab with the $20 instead and spend your tool budget on nice tools to keep at home if you want to wrench on your bike.
Also don’t buy a frame pump or mini pump – they don’t work well at all. Get a floor pump for home and carry CO2 with you.
How to Ride a Bike
Turn pedals.
Don’t hit anything or fall off.
Kidding.
Here’s exactly how to ride a bike:
Let’s explain some more tips for smooth bike riding:
#1) Use your rear brake to check your speed and your front one only if you really want to stop. If you grab a handful of front brake on a modern bike it might become a catapult.
#2) Remember when I said clippy shoes were worth it? It’s because they allow you to apply power throughout the whole revolution of the pedal, and to use your whole leg and butt to apply said power. They’re awesome.
#3) Keep in mind also that it’s more efficient to spin than to mash. This means that you’ll be able to deliver more power for longer if you ride in a smaller, easier gear at a higher cadence (RPM) than in a bigger, harder gear at a slower cadence. The ideal cadence is said to be 90rpm or so, which is the exact tempo of Cake’s song The Distance.
One foot should make a revolution for each beat of the song, or in other words, your foot is a quarter note. Your other foot will be offset, of course, so as a pair your feet will play eighth notes. And you didn’t even know you were a musician!
#4) Your body should be pretty much still when you’re riding. Your knees should be in line between your hip and ankle, not out as if you’re trying to climb a pole:
How to Improve Your Bike Riding Skills
Cycling is beautiful and amazing, but the best cycling is also social.
Having some friends who are into it will help keep you into it. Mind you, it is ten buh-jillion times easier to meet people who already like things you want to do than to convert people you already like into doing something new.
So, go do your local group ride. There’s guaranteed to be a beginner one near you that runs out of a bike shop. Ask at the bike shop once you feel comfortable returning.
There’s a tendency for new riders to want to express their liberation from the metal cage of the automobile through a certain free-spirited attitude toward traffic laws.
Please don’t do this.
Whatever we do while riding in traffic will be remembered by every driver who sees us and counted either for or against cycling as a whole in that driver’s mind.
Many new riders adopted a Me-Vs-Cars attitude, and it’s always a mistake.
Figure out what the laws regarding cyclists on the road are in your area and follow them always! Google “bicycling laws + [ your state ]”
You’ll also have a much easier time in traffic when you ride like traffic.
It’s Time to Hit the Road (Next Steps)
Above all, remember that cycling is a fun, social activity.
Wave to other riders. Say hello to them when you pass them. They’re nice folks! Well, except “serious” roadies, of course, but only other roadies listen to them!
Okay, that’s about it for this guide.
Find a bike, wear a helmet, and get ready to roll:
If you want to continue your journey with Nerd Fitness, there are three great options for you.
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 Online Coaching Program!
Some of our clients are avid cyclists and their coaches design workouts around their biking schedule:
Option #2) If you’re looking for fun way to stay active, check out NF Journey. Our fun habit-building app helps you move more frequently, eat healthier, and level up your life (literally).
We assign fun missions daily to get you to exercise in a way that doesn’t feel like exercise…because it’ll feel like a side quest instead.
Try your free trial (no credit card needed) 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.
Get your Nerd Fitness Starter Kit
The 15 mistakes you don’t want to make.
Full guide to the most effective diet and why it works.
Complete and track your first workout today, no gym required.
Have fun out there, and ride safe, cycling friend!
Before you step foot in the great outdoors, read this guide!
There’s nothing more embarrassing than a city slicker getting lost in the woods, so let’s make sure you know where you’re going, what to wear, and what to bring.
That way your first hike will be fun, adventurous, and more importantly safe!
I’m happy you’re excited about hiking and I can’t wait for you to get started!
I took the above picture while hiking through Killarney National Park in Ireland many years ago, and every time I look at it, I can’t help but think of Tolkien’s Middle-earth masterpiece, so I apologize (not really) for all of the Lord of the Rings nerdery running throughout this post!
Our community members love hiking too. In fact, one of our recent success stories specifically cited hiking as one of the fun activities she loved to do to help her lose 50 pounds:
By the end of today’s post, my goal is to have you pick a trail, pick a date, and identify a fella or gal to join your fellowship (galship?).
Before we jump in, are you here because you’re learning to hike to lose weight? Did you hear it’s a fun way to exercise and get your body moving?
If so, you’ve come to the right place!
As I mentioned, some clients in our uber-popular 1-on-1 Online Coaching Program used hiking as part of their weight loss training. These folks would rather head outside than jump on a treadmill, and our coaches designed a program so they could do just that!
Here’s how it works: your NF Coach will build a custom workout plan based on your experience level and goals. Training to climb up a literal mountain? Maybe you need to get rid of an old ring? We’ll create a plan to get you to the top!
Alright, let’s get you hiking!
How Do I Find Hiking Trails Near Me? (How to Start Hiking)
When you think of hiking, you might imagine a bunch of road-tested perma-travelers with oversized backpacks, hiking through epic mountains for weeks upon weeks at a time.
Or maybe, a pair of hobbits setting out on a worldwide adventure to destroy a ring of awe-inspiring power.
If you’re just beginning your journey to a better lifestyle, just thinking about serious hiking can be enough to keep you inside your comfy hobbit hole.
Although hiking can be an epic undertaking, it doesn’t need to be!
A hike also can be super simple and fun:
A quick jaunt (such a great word, right?) around your local park after work.
Exploring the woods behind your house with your kids on a Saturday morning.
A half-day hike with your friends on a fun nature trail.
A full day or overnight hike that also includes camping.
Here’s my definition for hiking: A person (or halfing, or self-aware robot) exploring their surroundings and their feet are on the actual ground. Like, dirt. And grass.
Some might say it needs to be difficult, have a certain elevation change, require a blah blah blah. It literally doesn’t matter.
What matters is that you go outside and do something you wouldn’t have done otherwise.
Here in the Nerd Fitness Rebellion, hikers would fall into the Adventurer class.
If you’re looking for a fun “cardio” activity and want to exercise in a way that’s exciting, hiking is a great way to get your legs, feet, and body used to some strenuous activity.
You get to pick your speed and difficulty, and you can always find the right amount of challenge for you.
HIKING 101: 5 STEPS TO PLAN OUT YOUR ADVENTURE
1) Decide how long you have to hike. This is a beginner’s guide to hiking, we’re not looking to hike the Appalachian Trail. Instead, we want to start with trails that can be done in less than a day, that won’t require you to pack a tent, or bring an extra change of clothes. Pick a hike based on how much time you have – do you have the entire Sunday? Or do you just have a few hours on a Tuesday afternoon? It took Frodo and Sam 6 months to get to Mordor, but you probably don’t have that much time.
2) Decide if you’ll be hiking solo or with a friend/group – I love hiking solo – it’s mobile meditation for me. However, it’s also more dangerous should anything happen while you’re out on the trail! If you’re heading into the wilderness, I’d recommend buddying up with a friend or your significant other for your hike. It’s the perfect bonding opportunity. This is especially true if they have more hiking experience or they know the area that you’re hiking in.
3) Determine your level – if you are a hiking newbie and horribly out of shape, sending yourself out on an eight-hour hike through the unmapped wilderness is incredibly unintelligent. And as your mom has probably told you before, “I thought you were smarter than that.”
Start slow, and pick places around your town that will allow you to stop when necessary and get back to your car or home quickly. No need to be a hero; it’s always better to come back excited and say “wow that was easier than I expected!” than to realize you’re six hours from home and out of steam. Well, being a hero is cool. But not THAT kind of hero.
4) Pick your hiking location – Keep it simple! Go to AllTrails.com, put in your zip code, find your hiking trail!
Or pull up Google Maps and look for big green plots of land. We call those “parks.” Google the park name, learn about it, and decide if that’s where you want to go. Do not overcomplicate this step. Just get started.
Ask your active, adventurous friends or coworkers if they know any good spots.
The world is FULL of hiking trails and awesomeness – you just need to know where to look.
5) Regardless of where you are going, let somebody else know where and when – if you are out hiking alone, take the time to email or call somebody and let him know that you’ll be hiking and when you expect to be back.
We don’t want to hear about any 127 Hours[1] stories on NF…that would make playing video games way more difficult.
You don’t need to tell them the brand of your underwear (please tell me you’re wearing underwear) or how many almonds you’re bringing, but let them know the important details so if they don’t hear back from you by a certain time they know to alert the proper authorities.
So right now, you should have answers to the following questions:
That last point is about our fun new habit-building app, which allows you to level up (literally) by going on walks or hikes.
You can try it for free right here:
What Shoes Do I Wear Hiking? (Proper Footwear)
This is simple: stilettos, your favorite mini skirt, a fishnet halter top, and a vest made out of raw meat. You’re welcome!
Wait, don’t do that.
I’m a big fan of being comfortable without breaking the bank. Like, you probably already have most of the clothing you need to go hiking.
WHAT SHOES SHOULD I WEAR TO HIKE IN?
We cover footwear extensively in our healthy feet article, but I’ll cover shoes specifically in the case of hiking here.
We at Nerd Fitness are huge fan of Merrell products – Merrell shoes of various types have treated me well for the past decade.
Just don’t let a lack of quality hiking boots keep you from a hike. If you’re concerned, pick an easy-paced hike with your current shoes to be safe and ramp up when you can ramp up your gear!
Some people hike the Appalachian Trail in their bare feet (must be part-Hobbit), so whatever you do: don’t let your footwear options keep you from getting started. Just make sure you break your shoes in and take them on test drives! Don’t take the tags off a new pair of shoes and then go on a multi-day hike – that’s a recipe for blisters and a miserable time.
Okay, let’s look at our feet.
Now that we’ve done that, let’s look at some shoe options:
LEVEL ONE: Hiking shoes – “hiking shoes” are great if you’re going to be doing simple day hikes or hiking occasionally: they have a good grip on the bottom, give you enough support, but aren’t too heavy that they are a hindrance.
Here are my favorite options if you are in the market for some new basic walking/hiking shoes:
Oh, what’s that? “Steve, I don’t have hiking shoes! Is this the end of the world?”
Well, do you have any sort of athletic shoe? Depending on the grip on the bottom, they could be decently okay for you to get started with when it comes to a basic hike. If sneakers are your only option, lace em up, pick a beginner hike, and see how they do. Just be careful on slippery surfaces – your kicks might not give you the grip you need to get over them.
LEVEL TWO – Hiking boots – I don’t hike enough or do enough multi-day hikes to justify the cost of hiking boots, but again I would point to Merrell boots if you’re in the market.
“Why boots over shoes, Steve?”
Although many prefer trail shoes (like yours truly), I can absolutely see the value in a great pair of hiking boots if you’re going on a serious hike, traveling for multiple days, or more. They have more ankle support, thicker tread, thicker shoes, and provide your feet with significantly more protection.
REI has a great article helping you pick between Trail shoes and Trail boots. My advice? Start with what you currently have before deciding whether or not to invest in big boots. Once you build up the habit of hiking and decide you want to make it a bigger part of your life, you can make the investment.
My advice? If you are going to buy boots, go to a professional store, get fitted properly, and then break them in over many weeks before going out on a trail.
WEIRD BUT FUN FOR SIMPLE HIKES: Vibram FiveFingers – I hiked all around the globe, in various situations, wearing my Vibrams for close to 4 years. They made me feel like a ninja monkey and a hobbit. I got weird looks, but something just felt right about being able to feel the contours of the ground beneath me. I will say, when hiking in Vibrams it can be easier to twist an ankle when stepping on a root or rock, stepping on sharp rocks can hurt, so I found myself watching my feet much more than expected.
These days, I’m much more of a trail shoe kind of guy, but some still swear by Vibrams!
If you’re in the market for buying new boots, this quick video is a good primer:
WHAT SOCKS SHOULD YOU WEAR?
If you’re wearing boots or sneakers, you want to wear socks that aren’t going to give you blisters or make your feet all sweaty and gross.
Depending on how long the hike is, how serious you are about hiking, and your budget, you can look into merino-wool socks.
Like the rest of your outfit, what you wear on your feet will largely be dependent on a few things:
Weather! Are you hiking in the forest and it’s 72 degrees out? Or are you hiking up the side of the mountain in cold conditions?
Shoes! Are you in lightweight hiking shoes, lightweight hiking socks for the win. Hiking in big boots in cold months? Big thick warm socks are almost a requirement.
Budget! Are you shopping for specific socks? Tall or short? Great. If you are brand new to hiking, just wear whatever athletic socks you wear while exercising.
What’s the environment? If you’re hiking through grass, tall plants, etc. I’d go with tall socks (with your pants possibly tucked into them too). You’re not out there to win a fashion show!
Pro tip: Don’t go pantless through the wilderness. I cannot stress this enough.
The real advice when it comes to pants/shorts is heavily dependent upon your environment. If it’s going to be cold, shorts might keep you shivering. If it’s going to be hot, pants might get too uncomfortable.
Jeans? Ehhhhh. Sure. ONLY if it’s going to be a comfortable temperature and you have no other option. Being sweaty and hot while wearing jeans isn’t very fun.
I’m a big fan of my nerd pants – the Columbia Silver Ridge pants. Although they look kind of goofy, they’re incredibly lightweight, dry quickly, and can transform from pants to shorts in mere seconds!
Traveling through woods, not sure what you’ll encounter? Wear lightweight pants. I am horribly allergic to poison ivy and who knows what else, so I like to keep as much of my body covered while hiking to make sure I don’t make contact with anything I’m allergic to. [2]
WHAT TYPE OF SHIRT SHOULD I WEAR?
My favorite options are merino wool long shirts and t-shirts: they’re light, wick away moisture, hide odors, and breathe well – though you will be paying top dollar for them.
If you’re just starting out, pick an old t-shirt and rock that – you can work on optimizing performance once you’ve got a few hikes under your belt.
If you’re on a multi-day hike in various conditions then having lightweight merino wool shirts you can layer and not need to wash would be great. But just going for a hike in the woods in your backyard? Whatever you would wear while running, training, etc. Aka whatever won’t chafe!
SHOULD I BRING A JACKET?
I’ve been wearing this Mountain Hardware jacket on most of my hikes and it has been awesome (10 years and counting) – very lightweight so packing it isn’t a hassle, waterproof so it keeps me dry when it rains, and heavy enough to block the wind to keep me warm when it’s chilly.
Don’t go out of your way to buy a new jacket if you have a decent windbreaker, but if you’re going to be doing a lot of hiking or you’re in the market for a new coat, here’s my advice: go to a local store and try out all of the jackets until you find one you like.
Once you find the perfect jacket, go home and check online (you can sometimes find the same jacket for up to 60% less) – then, ask the local store if they’ll price match or just buy it online.
SHOULD I WEAR A HAT?
You should definitely bring a hat. I’m usually rocking my Nerd Fitness hat or my Red Sox hat (booo Yankees), but while hiking in Australia I wore a hat with a giant floppy brim to keep my ears and face protected from the sun.
The tops of your ears and back of your neck are highly susceptible to getting burned while on the trail, so either get some sunscreen or wear a hat that keeps them covered.
The same is true for keeping pesky things out of your hair, the sun from burning your ears and face, and keep you a bit cooler.
WHAT KIND OF BACKPACK SHOULD I BRING?
Digging into the ins and outs of backpacks is far beyond the scope of this article. I’d recommend you check out my friend Chase’s Bag Review Youtube channel – guaranteed to be the most fun you’ll ever have learning about bags.
So what would I recommend for a beginner on a hike? The bag you currently have! If you’re going on a short hike, you can start with simply whatever bag you have. The lighter and comfier it is, the better.
Multi-day hikes where you’re living out of your bag, packing up, and building a tent each day – this is beyond the scope of this article. I have rocked a Kelty Coyote bag that I’ve lived out of for months at a time, and have also used on multi-day hikes.
If you have the means and the time, and you’re planning to go on certain hikes, go to an outdoor specialty store, speak with a professional, and get fitted for your body type and the type of hike you’re doing!
THE MORAL OF THE STORY: VERSATILITY
If your weather forecast is “75 and sunny,” and you’re hiking for the afternoon through a gradually sloping wooded forest, you can severely limit what you’re bringing with you.
If it’s questionable or looks like things might change during the day, versatility is your best bet – a jacket, pants that can become shorts, a long sleeve shirt that you can take off or roll the sleeves up, etc.
Don’t go out and buy all new stuff until you’re sure hiking is an activity you want to invest in. Borrow from friends, make do with what you have
Just get started.
BY NOW YOU SHOULD HAVE A ROUGH IDEA OF WHAT YOU WILL BE WEARING!
In your head you should be saying, “Steve how can you read my mind?!
I just decided:
I’d hike in my current gym sneakers.
I have a pair of gardening pants and tall socks I can wear.
I have a floppy hat.
I feel like I’m good to go!”
Perfect.
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How Much Water Should I Bring On My Hike?
If there’s ONE thing you should not leave home without, it’s a water container so you can stay hydrated.
“How much water should I be drinking on my hike, Steve?”
Great question. I knew you were smart from the moment you started reading this article.
You should be drinking 1 liter of water every two hours as a rough guideline. Increase this amount if you are hiking in very warm/desert climates.
FAVORITE WATER CONTAINERS:
I’m partial to stainless steel bottles or aluminum bottles over Nalgene or reused plastic bottles, but make do with what you have. Just make sure you bring enough water with you to keep you hydrated through your adventure.
Going on longer hikes?
Get yourself a hydration backpack (which can double as your hiking pack!) to transplant water more conveniently.
Not only that but make sure you have been consuming water before you go hiking so that you’re not starting at a hydration deficit.
Hangovers + early morning hikes – water = bad news bears.
What Gear Should I Bring on My Hike? (Sunscreen, Knives, and First Aid Kits)
If you’re just getting started, I’m going to guess you won’t be climbing to the top of a mountain in Alaska, but rather going on an introductory hike that will help build your confidence and get you rolling.
Here’s what I’d recommend you bring with you on your adventure:
Sunscreen – If it’s sunny outside and you’re hiking through the woods or up a mountain with a cool breeze in your face, you probably won’t be able to tell that your ears and face are getting absolutely torched. Get yourself some waterproof sweatproof sunscreen (SPF 30 minimum) to cover up those ears, cheeks, and back of your neck.
Bug spray – especially if it’s “that time of the year” in your area where bugs are out in full force. Nothing worse than coming home to arms and legs covered in bug bites.
First aid kit– Having some first aid stuff with you is a good idea: band-aids and moleskin for blisters and cuts, Neosporin or some type of disinfectant for cuts/scrapes, and maybe a bandage or two just in case. Outdoor stores sell travel first aid kits (as does Amazon), but I’d advise you to make your own (you should have these things in your medicine cabinet anyway – and then you’ll know exactly where everything is!).
Pocket knife – Not essential if you’re in a park, but a good thing to have with you out in the woods so you’re prepared for anything. Like McGyver.
Sunglasses – No need to go blind while out on the trail. You probably already have sunglasses floating around your house: I’d recommend bringing the $5 ones rather than $250 Ray-Bans.
Cellphone – a phone can help bail you out in case of an emergency, and if you have a smartphone it can multitask as your compass, distance tracker, mapper, and so on. Even if you have a cellphone, bringing a compass or GPS system isn’t a bad idea (unless it’s bright and sunny and you’re good at orienting yourself).
If you’re going on a longer hike, bringing a lightweight phone charger that you can use to charge your phone up quickly is usually pretty easy.
What Food Should I Bring Hiking? What Should I Eat on a Day Hike?
FOOD!
You know, the stuff that keeps us alive.
The answer to this will vary greatly depending on how long you plan on hiking for, the time of day, your love of snacking, so the advice here is going to largely mirror the advice we give in our nutritional posts!
Although by no means a complete list of snacks, this is usually what I like to pack in my bag before a hike:
Nuts – Almonds or walnuts. Great for snacking on, loaded w/ healthy fat and protein. Nut butters are a good healthy fat option too – my favorite is Trader Joe’s raw unsalted almond butter. Ingredient: almonds! They are high in calorie content however, so if you are trying to lose weight, don’t do a 10-minute walk and eat 4000 calories worth of nuts. We in the business like to call that “counterproductive.”
Fruit – I throw two or three apples in my bag; apples and nuts mean I’ve pretty much got all of the fat, protein, and carbs I need for my day. Things like bananas, raisins, and other fruit are good options as well – pick based on your personal preference and tastes. Just be careful with dried fruit, because it can have lots of sugar and calories, so don’t kid yourself into eating 5000 calories worth of dried fruit and call it healthy! It’s something we explore in-depth in our guide “Is Fruit Healthy?“
Beef jerky!Make your own or go with some high-quality store-bought stuff. Lots of protein, easy to pack, and keeps well. Mmmmmm.
What about trail mix or granola bars? You’d probably think granola bars and trail mix are synonymous with hiking, but I’m actually not a fan of either unless they’re homemade – these products are usually loaded with salt/sugar and processed grains and are pretty damn unhealthy.
If you’re gonna go with trail mix, make your own with dried fruit and raw unsalted nuts. If you DON’T have other options, tossing a few granola bars in the bag isn’t the end of the world.
A book (optional) – I LOVE READING (more than I love lowercase letters), so I always travel with my Kindle. Although hiking with friends can be fun, I also get a huge thrill out of hiking out to a remote location overlooking a valley or sitting on the edge of a river with a book so that I can spend a few hours getting lost in a story.
If it’s a multi-day hike and you’re avoiding technology, then bringing a dead tree book is worth the extra weight in your bag!
A camera (optional) – Although I have a camera that I travel with, most of the pictures I’ve been taking recently have been done with my iPhone using apps like Camera+ or ProHDR (which I freaking love). Both apps are worth the price.
You don’t need to be a great photographer, just need to capture the moment to look back on fondly as a crotchety old grandpa. Obviously, if you’re a serious photographer, you’ve already planned to pack your DSLR so I won’t get into that.
Seven Hiking Tips for Beginners
KNOW THE LOCAL WILDLIFE! Do a quick search of your hike to know what sorts of critters you’ll encounter on the trail. If you are hiking in bear country or snake country, these are things it’s very important to know. Whether it’s carrying a can of bear mace or knowing what to look for, this can help you prevent serious problems. Also, watch out for wild ostriches.
CLEAN UP, CHECK FOR TICKS – if you’re in a heavily wooded area and carving through the wilderness, check yourself for ticks and make sure you take a shower with hot water and soap immediately when you get home in case you came in contact with any poisonous plants or things like that. I can’t tell you how many times I woke up with a swollen face as a kid because of my hike through poison ivy the day before.
AIM FOR THE HIGH GROUND – I love hiking to tall things: the top of a mountain, the high point in a town, the roof of a building. It gives you a great halfway point to stop, eat some lunch or dinner, and enjoy the view; plus, you already know exactly how far you need to go on your way down. One piece of advice on going DOWN a steep mountain or a lot of steps: Shorten your stride, and take care to land on the balls of your feet with a bent knee if possible – if you’re landing on your heels for thousands of steps, it can wreak havoc on your knees and joints as there’s no shock absorption. I remember how sore my knees were the day after hiking down Colca Canyon in Peru with my buddy Cash because I didn’t make an effort to soften my steps and take care of my body.
URBAN HIKING – “But Steve I live in a city, I can’t go hiking!” Why the hell not? Load up your backpack, map out a route on Google Maps, maybe even find a tall building – avoid the elevator, climb the steps. Or walk until you find a park, sit on a bench, and read a book. Sure, it’s not the same as hiking the Rockies, but it will still get your heart pumping and feet moving! Like The Goonies teaches us, adventure can be found in your own backyard with the right attitude!
KEEP TRACK OF IT – If you have an iPhone or Android, download a hiking or running app to keep track of how far you go and how much hiking you do. Although I haven’t been tracking my hikes abroad (I leave my phone in Airplane mode while traveling), I’ve heard great things about RunKeeper and EasyTrails. If you have more apps or suggestions on how to keep track of your hikes, let me know in the comments and I’ll add them here. I personally use a cheap Fitbit Flex 2, which tracks my steps and elevation. Good enough!
GEOCACHING – Great fun can be had while geocaching. Simply go to the website, track your location, and then decide on which cache you’re going to track down. Think of it as a real-life version of Indiana Jones or Uncharted, minus the Nazis and undead warriors. We geocached around Sydney for a Nerd Fitness meetup, and it was delightful!
GIVE A HOOT, DON’T POLLUTE – Pack it in, pack it out. If you bring anything with you, it better be coming back with you. Don’t leave trash in the woods, and pick up any extra trash you see out there. The wilderness thanks you for your service, citizen!
Not all those who wander are lost (sTART hIKING tODAY)
This article is just a primer, meant to whet your appetite and make you excited to go hiking and exploring the wonderful world around us.
Here are a few other resources on hiking if you want more information. Feel free to let me know more in the comments:
I challenge you to plan a hike for this upcoming weekend. YES, even if you’re in the opposite hemisphere and it’s really cold out!
Get some great snacks, strap on your shoes, grab a friend, and go explore.
I’d love to hear from you about the place you’re going hiking this weekend.
Leave a comment below and let me know:
Where you’re going.
When you’re going.
And what you’re most excited about!
Promise that you won’t hike pants-less.
Any tips you have for your fellow hikers.
-Steve
PS: Still unsure if you’ll be ready for your big hike? I’ll again remind you of our 1-on-1 Online Coaching Program. We have clients who successfully used the program to train for hiking up large mountains, and we’d love to see if we can help you too!
PPS: If Coaching ain’t your bag, you can always use our new app to jumpstart your new adventures!
The dude went hiking alone, got trapped under a rock, and had to cut his own arm off to get free and survive
True story: when I was a little kid, I made myself a little bow and arrow (trying to be like Link) and unknowingly feathered my homemade arrows with poison ivy leaves. My face swelled up for 2 weeks
Before you step foot in the great outdoors, read this guide!
There’s nothing more embarrassing than a city slicker getting lost in the woods, so let’s make sure you know where you’re going, what to wear, and what to bring.
That way your first hike will be fun, adventurous, and more importantly safe!
I’m happy you’re excited about hiking and I can’t wait for you to get started!
I took the above picture while hiking through Killarney National Park in Ireland many years ago, and every time I look at it, I can’t help but think of Tolkien’s Middle-earth masterpiece, so I apologize (not really) for all of the Lord of the Rings nerdery running throughout this post!
Our community members love hiking too. In fact, one of our recent success stories specifically cited hiking as one of the fun activities she loved to do to help her lose 50 pounds:
By the end of today’s post, my goal is to have you pick a trail, pick a date, and identify a fella or gal to join your fellowship (galship?).
Before we jump in, are you here because you’re learning to hike to lose weight? Did you hear it’s a fun way to exercise and get your body moving?
If so, you’ve come to the right place!
As I mentioned, some clients in our uber-popular 1-on-1 Online Coaching Program used hiking as part of their weight loss training. These folks would rather head outside than jump on a treadmill, and our coaches designed a program so they could do just that!
Here’s how it works: your NF Coach will build a custom workout plan based on your experience level and goals. Training to climb up a literal mountain? Maybe you need to get rid of an old ring? We’ll create a plan to get you to the top!
Alright, let’s get you hiking!
How Do I Find Hiking Trails Near Me? (How to Start Hiking)
When you think of hiking, you might imagine a bunch of road-tested perma-travelers with oversized backpacks, hiking through epic mountains for weeks upon weeks at a time.
Or maybe, a pair of hobbits setting out on a worldwide adventure to destroy a ring of awe-inspiring power.
If you’re just beginning your journey to a better lifestyle, just thinking about serious hiking can be enough to keep you inside your comfy hobbit hole.
Although hiking can be an epic undertaking, it doesn’t need to be!
A hike also can be super simple and fun:
A quick jaunt (such a great word, right?) around your local park after work.
Exploring the woods behind your house with your kids on a Saturday morning.
A half-day hike with your friends on a fun nature trail.
A full day or overnight hike that also includes camping.
Here’s my definition for hiking: A person (or halfing, or self-aware robot) exploring their surroundings and their feet are on the actual ground. Like, dirt. And grass.
Some might say it needs to be difficult, have a certain elevation change, require a blah blah blah. It literally doesn’t matter.
What matters is that you go outside and do something you wouldn’t have done otherwise.
Here in the Nerd Fitness Rebellion, hikers would fall into the Adventurer class.
If you’re looking for a fun “cardio” activity and want to exercise in a way that’s exciting, hiking is a great way to get your legs, feet, and body used to some strenuous activity.
You get to pick your speed and difficulty, and you can always find the right amount of challenge for you.
HIKING 101: 5 STEPS TO PLAN OUT YOUR ADVENTURE
1) Decide how long you have to hike. This is a beginner’s guide to hiking, we’re not looking to hike the Appalachian Trail. Instead, we want to start with trails that can be done in less than a day, that won’t require you to pack a tent, or bring an extra change of clothes. Pick a hike based on how much time you have – do you have the entire Sunday? Or do you just have a few hours on a Tuesday afternoon? It took Frodo and Sam 6 months to get to Mordor, but you probably don’t have that much time.
2) Decide if you’ll be hiking solo or with a friend/group – I love hiking solo – it’s mobile meditation for me. However, it’s also more dangerous should anything happen while you’re out on the trail! If you’re heading into the wilderness, I’d recommend buddying up with a friend or your significant other for your hike. It’s the perfect bonding opportunity. This is especially true if they have more hiking experience or they know the area that you’re hiking in.
3) Determine your level – if you are a hiking newbie and horribly out of shape, sending yourself out on an eight-hour hike through the unmapped wilderness is incredibly unintelligent. And as your mom has probably told you before, “I thought you were smarter than that.”
Start slow, and pick places around your town that will allow you to stop when necessary and get back to your car or home quickly. No need to be a hero; it’s always better to come back excited and say “wow that was easier than I expected!” than to realize you’re six hours from home and out of steam. Well, being a hero is cool. But not THAT kind of hero.
4) Pick your hiking location – Keep it simple! Go to AllTrails.com, put in your zip code, find your hiking trail!
Or pull up Google Maps and look for big green plots of land. We call those “parks.” Google the park name, learn about it, and decide if that’s where you want to go. Do not overcomplicate this step. Just get started.
Ask your active, adventurous friends or coworkers if they know any good spots.
The world is FULL of hiking trails and awesomeness – you just need to know where to look.
5) Regardless of where you are going, let somebody else know where and when – if you are out hiking alone, take the time to email or call somebody and let him know that you’ll be hiking and when you expect to be back.
We don’t want to hear about any 127 Hours[1] stories on NF…that would make playing video games way more difficult.
You don’t need to tell them the brand of your underwear (please tell me you’re wearing underwear) or how many almonds you’re bringing, but let them know the important details so if they don’t hear back from you by a certain time they know to alert the proper authorities.
So right now, you should have answers to the following questions:
That last point is about our fun new habit-building app, which allows you to level up (literally) by going on walks or hikes.
You can try it for free right here:
What Shoes Do I Wear Hiking? (Proper Footwear)
This is simple: stilettos, your favorite mini skirt, a fishnet halter top, and a vest made out of raw meat. You’re welcome!
Wait, don’t do that.
I’m a big fan of being comfortable without breaking the bank. Like, you probably already have most of the clothing you need to go hiking.
WHAT SHOES SHOULD I WEAR TO HIKE IN?
We cover footwear extensively in our healthy feet article, but I’ll cover shoes specifically in the case of hiking here.
We at Nerd Fitness are huge fan of Merrell products – Merrell shoes of various types have treated me well for the past decade.
Just don’t let a lack of quality hiking boots keep you from a hike. If you’re concerned, pick an easy-paced hike with your current shoes to be safe and ramp up when you can ramp up your gear!
Some people hike the Appalachian Trail in their bare feet (must be part-Hobbit), so whatever you do: don’t let your footwear options keep you from getting started. Just make sure you break your shoes in and take them on test drives! Don’t take the tags off a new pair of shoes and then go on a multi-day hike – that’s a recipe for blisters and a miserable time.
Okay, let’s look at our feet.
Now that we’ve done that, let’s look at some shoe options:
LEVEL ONE: Hiking shoes – “hiking shoes” are great if you’re going to be doing simple day hikes or hiking occasionally: they have a good grip on the bottom, give you enough support, but aren’t too heavy that they are a hindrance.
Here are my favorite options if you are in the market for some new basic walking/hiking shoes:
Oh, what’s that? “Steve, I don’t have hiking shoes! Is this the end of the world?”
Well, do you have any sort of athletic shoe? Depending on the grip on the bottom, they could be decently okay for you to get started with when it comes to a basic hike. If sneakers are your only option, lace em up, pick a beginner hike, and see how they do. Just be careful on slippery surfaces – your kicks might not give you the grip you need to get over them.
LEVEL TWO – Hiking boots – I don’t hike enough or do enough multi-day hikes to justify the cost of hiking boots, but again I would point to Merrell boots if you’re in the market.
“Why boots over shoes, Steve?”
Although many prefer trail shoes (like yours truly), I can absolutely see the value in a great pair of hiking boots if you’re going on a serious hike, traveling for multiple days, or more. They have more ankle support, thicker tread, thicker shoes, and provide your feet with significantly more protection.
REI has a great article helping you pick between Trail shoes and Trail boots. My advice? Start with what you currently have before deciding whether or not to invest in big boots. Once you build up the habit of hiking and decide you want to make it a bigger part of your life, you can make the investment.
My advice? If you are going to buy boots, go to a professional store, get fitted properly, and then break them in over many weeks before going out on a trail.
WEIRD BUT FUN FOR SIMPLE HIKES: Vibram FiveFingers – I hiked all around the globe, in various situations, wearing my Vibrams for close to 4 years. They made me feel like a ninja monkey and a hobbit. I got weird looks, but something just felt right about being able to feel the contours of the ground beneath me. I will say, when hiking in Vibrams it can be easier to twist an ankle when stepping on a root or rock, stepping on sharp rocks can hurt, so I found myself watching my feet much more than expected.
These days, I’m much more of a trail shoe kind of guy, but some still swear by Vibrams!
If you’re in the market for buying new boots, this quick video is a good primer:
WHAT SOCKS SHOULD YOU WEAR?
If you’re wearing boots or sneakers, you want to wear socks that aren’t going to give you blisters or make your feet all sweaty and gross.
Depending on how long the hike is, how serious you are about hiking, and your budget, you can look into merino-wool socks.
Like the rest of your outfit, what you wear on your feet will largely be dependent on a few things:
Weather! Are you hiking in the forest and it’s 72 degrees out? Or are you hiking up the side of the mountain in cold conditions?
Shoes! Are you in lightweight hiking shoes, lightweight hiking socks for the win. Hiking in big boots in cold months? Big thick warm socks are almost a requirement.
Budget! Are you shopping for specific socks? Tall or short? Great. If you are brand new to hiking, just wear whatever athletic socks you wear while exercising.
What’s the environment? If you’re hiking through grass, tall plants, etc. I’d go with tall socks (with your pants possibly tucked into them too). You’re not out there to win a fashion show!
Pro tip: Don’t go pantless through the wilderness. I cannot stress this enough.
The real advice when it comes to pants/shorts is heavily dependent upon your environment. If it’s going to be cold, shorts might keep you shivering. If it’s going to be hot, pants might get too uncomfortable.
Jeans? Ehhhhh. Sure. ONLY if it’s going to be a comfortable temperature and you have no other option. Being sweaty and hot while wearing jeans isn’t very fun.
I’m a big fan of my nerd pants – the Columbia Silver Ridge pants. Although they look kind of goofy, they’re incredibly lightweight, dry quickly, and can transform from pants to shorts in mere seconds!
Traveling through woods, not sure what you’ll encounter? Wear lightweight pants. I am horribly allergic to poison ivy and who knows what else, so I like to keep as much of my body covered while hiking to make sure I don’t make contact with anything I’m allergic to. [2]
WHAT TYPE OF SHIRT SHOULD I WEAR?
My favorite options are merino wool long shirts and t-shirts: they’re light, wick away moisture, hide odors, and breathe well – though you will be paying top dollar for them.
If you’re just starting out, pick an old t-shirt and rock that – you can work on optimizing performance once you’ve got a few hikes under your belt.
If you’re on a multi-day hike in various conditions then having lightweight merino wool shirts you can layer and not need to wash would be great. But just going for a hike in the woods in your backyard? Whatever you would wear while running, training, etc. Aka whatever won’t chafe!
SHOULD I BRING A JACKET?
I’ve been wearing this Mountain Hardware jacket on most of my hikes and it has been awesome (10 years and counting) – very lightweight so packing it isn’t a hassle, waterproof so it keeps me dry when it rains, and heavy enough to block the wind to keep me warm when it’s chilly.
Don’t go out of your way to buy a new jacket if you have a decent windbreaker, but if you’re going to be doing a lot of hiking or you’re in the market for a new coat, here’s my advice: go to a local store and try out all of the jackets until you find one you like.
Once you find the perfect jacket, go home and check online (you can sometimes find the same jacket for up to 60% less) – then, ask the local store if they’ll price match or just buy it online.
SHOULD I WEAR A HAT?
You should definitely bring a hat. I’m usually rocking my Nerd Fitness hat or my Red Sox hat (booo Yankees), but while hiking in Australia I wore a hat with a giant floppy brim to keep my ears and face protected from the sun.
The tops of your ears and back of your neck are highly susceptible to getting burned while on the trail, so either get some sunscreen or wear a hat that keeps them covered.
The same is true for keeping pesky things out of your hair, the sun from burning your ears and face, and keep you a bit cooler.
WHAT KIND OF BACKPACK SHOULD I BRING?
Digging into the ins and outs of backpacks is far beyond the scope of this article. I’d recommend you check out my friend Chase’s Bag Review Youtube channel – guaranteed to be the most fun you’ll ever have learning about bags.
So what would I recommend for a beginner on a hike? The bag you currently have! If you’re going on a short hike, you can start with simply whatever bag you have. The lighter and comfier it is, the better.
Multi-day hikes where you’re living out of your bag, packing up, and building a tent each day – this is beyond the scope of this article. I have rocked a Kelty Coyote bag that I’ve lived out of for months at a time, and have also used on multi-day hikes.
If you have the means and the time, and you’re planning to go on certain hikes, go to an outdoor specialty store, speak with a professional, and get fitted for your body type and the type of hike you’re doing!
THE MORAL OF THE STORY: VERSATILITY
If your weather forecast is “75 and sunny,” and you’re hiking for the afternoon through a gradually sloping wooded forest, you can severely limit what you’re bringing with you.
If it’s questionable or looks like things might change during the day, versatility is your best bet – a jacket, pants that can become shorts, a long sleeve shirt that you can take off or roll the sleeves up, etc.
Don’t go out and buy all new stuff until you’re sure hiking is an activity you want to invest in. Borrow from friends, make do with what you have
Just get started.
BY NOW YOU SHOULD HAVE A ROUGH IDEA OF WHAT YOU WILL BE WEARING!
In your head you should be saying, “Steve how can you read my mind?!
I just decided:
I’d hike in my current gym sneakers.
I have a pair of gardening pants and tall socks I can wear.
I have a floppy hat.
I feel like I’m good to go!”
Perfect.
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How Much Water Should I Bring On My Hike?
If there’s ONE thing you should not leave home without, it’s a water container so you can stay hydrated.
“How much water should I be drinking on my hike, Steve?”
Great question. I knew you were smart from the moment you started reading this article.
You should be drinking 1 liter of water every two hours as a rough guideline. Increase this amount if you are hiking in very warm/desert climates.
FAVORITE WATER CONTAINERS:
I’m partial to stainless steel bottles or aluminum bottles over Nalgene or reused plastic bottles, but make do with what you have. Just make sure you bring enough water with you to keep you hydrated through your adventure.
Going on longer hikes?
Get yourself a hydration backpack (which can double as your hiking pack!) to transplant water more conveniently.
Not only that but make sure you have been consuming water before you go hiking so that you’re not starting at a hydration deficit.
Hangovers + early morning hikes – water = bad news bears.
What Gear Should I Bring on My Hike? (Sunscreen, Knives, and First Aid Kits)
If you’re just getting started, I’m going to guess you won’t be climbing to the top of a mountain in Alaska, but rather going on an introductory hike that will help build your confidence and get you rolling.
Here’s what I’d recommend you bring with you on your adventure:
Sunscreen – If it’s sunny outside and you’re hiking through the woods or up a mountain with a cool breeze in your face, you probably won’t be able to tell that your ears and face are getting absolutely torched. Get yourself some waterproof sweatproof sunscreen (SPF 30 minimum) to cover up those ears, cheeks, and back of your neck.
Bug spray – especially if it’s “that time of the year” in your area where bugs are out in full force. Nothing worse than coming home to arms and legs covered in bug bites.
First aid kit– Having some first aid stuff with you is a good idea: band-aids and moleskin for blisters and cuts, Neosporin or some type of disinfectant for cuts/scrapes, and maybe a bandage or two just in case. Outdoor stores sell travel first aid kits (as does Amazon), but I’d advise you to make your own (you should have these things in your medicine cabinet anyway – and then you’ll know exactly where everything is!).
Pocket knife – Not essential if you’re in a park, but a good thing to have with you out in the woods so you’re prepared for anything. Like McGyver.
Sunglasses – No need to go blind while out on the trail. You probably already have sunglasses floating around your house: I’d recommend bringing the $5 ones rather than $250 Ray-Bans.
Cellphone – a phone can help bail you out in case of an emergency, and if you have a smartphone it can multitask as your compass, distance tracker, mapper, and so on. Even if you have a cellphone, bringing a compass or GPS system isn’t a bad idea (unless it’s bright and sunny and you’re good at orienting yourself).
If you’re going on a longer hike, bringing a lightweight phone charger that you can use to charge your phone up quickly is usually pretty easy.
What Food Should I Bring Hiking? What Should I Eat on a Day Hike?
FOOD!
You know, the stuff that keeps us alive.
The answer to this will vary greatly depending on how long you plan on hiking for, the time of day, your love of snacking, so the advice here is going to largely mirror the advice we give in our nutritional posts!
Although by no means a complete list of snacks, this is usually what I like to pack in my bag before a hike:
Nuts – Almonds or walnuts. Great for snacking on, loaded w/ healthy fat and protein. Nut butters are a good healthy fat option too – my favorite is Trader Joe’s raw unsalted almond butter. Ingredient: almonds! They are high in calorie content however, so if you are trying to lose weight, don’t do a 10-minute walk and eat 4000 calories worth of nuts. We in the business like to call that “counterproductive.”
Fruit – I throw two or three apples in my bag; apples and nuts mean I’ve pretty much got all of the fat, protein, and carbs I need for my day. Things like bananas, raisins, and other fruit are good options as well – pick based on your personal preference and tastes. Just be careful with dried fruit, because it can have lots of sugar and calories, so don’t kid yourself into eating 5000 calories worth of dried fruit and call it healthy! It’s something we explore in-depth in our guide “Is Fruit Healthy?“
Beef jerky!Make your own or go with some high-quality store-bought stuff. Lots of protein, easy to pack, and keeps well. Mmmmmm.
What about trail mix or granola bars? You’d probably think granola bars and trail mix are synonymous with hiking, but I’m actually not a fan of either unless they’re homemade – these products are usually loaded with salt/sugar and processed grains and are pretty damn unhealthy.
If you’re gonna go with trail mix, make your own with dried fruit and raw unsalted nuts. If you DON’T have other options, tossing a few granola bars in the bag isn’t the end of the world.
A book (optional) – I LOVE READING (more than I love lowercase letters), so I always travel with my Kindle. Although hiking with friends can be fun, I also get a huge thrill out of hiking out to a remote location overlooking a valley or sitting on the edge of a river with a book so that I can spend a few hours getting lost in a story.
If it’s a multi-day hike and you’re avoiding technology, then bringing a dead tree book is worth the extra weight in your bag!
A camera (optional) – Although I have a camera that I travel with, most of the pictures I’ve been taking recently have been done with my iPhone using apps like Camera+ or ProHDR (which I freaking love). Both apps are worth the price.
You don’t need to be a great photographer, just need to capture the moment to look back on fondly as a crotchety old grandpa. Obviously, if you’re a serious photographer, you’ve already planned to pack your DSLR so I won’t get into that.
Seven Hiking Tips for Beginners
KNOW THE LOCAL WILDLIFE! Do a quick search of your hike to know what sorts of critters you’ll encounter on the trail. If you are hiking in bear country or snake country, these are things it’s very important to know. Whether it’s carrying a can of bear mace or knowing what to look for, this can help you prevent serious problems. Also, watch out for wild ostriches.
CLEAN UP, CHECK FOR TICKS – if you’re in a heavily wooded area and carving through the wilderness, check yourself for ticks and make sure you take a shower with hot water and soap immediately when you get home in case you came in contact with any poisonous plants or things like that. I can’t tell you how many times I woke up with a swollen face as a kid because of my hike through poison ivy the day before.
AIM FOR THE HIGH GROUND – I love hiking to tall things: the top of a mountain, the high point in a town, the roof of a building. It gives you a great halfway point to stop, eat some lunch or dinner, and enjoy the view; plus, you already know exactly how far you need to go on your way down. One piece of advice on going DOWN a steep mountain or a lot of steps: Shorten your stride, and take care to land on the balls of your feet with a bent knee if possible – if you’re landing on your heels for thousands of steps, it can wreak havoc on your knees and joints as there’s no shock absorption. I remember how sore my knees were the day after hiking down Colca Canyon in Peru with my buddy Cash because I didn’t make an effort to soften my steps and take care of my body.
URBAN HIKING – “But Steve I live in a city, I can’t go hiking!” Why the hell not? Load up your backpack, map out a route on Google Maps, maybe even find a tall building – avoid the elevator, climb the steps. Or walk until you find a park, sit on a bench, and read a book. Sure, it’s not the same as hiking the Rockies, but it will still get your heart pumping and feet moving! Like The Goonies teaches us, adventure can be found in your own backyard with the right attitude!
KEEP TRACK OF IT – If you have an iPhone or Android, download a hiking or running app to keep track of how far you go and how much hiking you do. Although I haven’t been tracking my hikes abroad (I leave my phone in Airplane mode while traveling), I’ve heard great things about RunKeeper and EasyTrails. If you have more apps or suggestions on how to keep track of your hikes, let me know in the comments and I’ll add them here. I personally use a cheap Fitbit Flex 2, which tracks my steps and elevation. Good enough!
GEOCACHING – Great fun can be had while geocaching. Simply go to the website, track your location, and then decide on which cache you’re going to track down. Think of it as a real-life version of Indiana Jones or Uncharted, minus the Nazis and undead warriors. We geocached around Sydney for a Nerd Fitness meetup, and it was delightful!
GIVE A HOOT, DON’T POLLUTE – Pack it in, pack it out. If you bring anything with you, it better be coming back with you. Don’t leave trash in the woods, and pick up any extra trash you see out there. The wilderness thanks you for your service, citizen!
Not all those who wander are lost (sTART hIKING tODAY)
This article is just a primer, meant to whet your appetite and make you excited to go hiking and exploring the wonderful world around us.
Here are a few other resources on hiking if you want more information. Feel free to let me know more in the comments:
I challenge you to plan a hike for this upcoming weekend. YES, even if you’re in the opposite hemisphere and it’s really cold out!
Get some great snacks, strap on your shoes, grab a friend, and go explore.
I’d love to hear from you about the place you’re going hiking this weekend.
Leave a comment below and let me know:
Where you’re going.
When you’re going.
And what you’re most excited about!
Promise that you won’t hike pants-less.
Any tips you have for your fellow hikers.
-Steve
PS: Still unsure if you’ll be ready for your big hike? I’ll again remind you of our 1-on-1 Online Coaching Program. We have clients who successfully used the program to train for hiking up large mountains, and we’d love to see if we can help you too!
PPS: If Coaching ain’t your bag, you can always use our new app to jumpstart your new adventures!
The dude went hiking alone, got trapped under a rock, and had to cut his own arm off to get free and survive
True story: when I was a little kid, I made myself a little bow and arrow (trying to be like Link) and unknowingly feathered my homemade arrows with poison ivy leaves. My face swelled up for 2 weeks
Before you step foot in the great outdoors, read this guide!
There’s nothing more embarrassing than a city slicker getting lost in the woods, so let’s make sure you know where you’re going, what to wear, and what to bring.
That way your first hike will be fun, adventurous, and more importantly safe!
I’m happy you’re excited about hiking and I can’t wait for you to get started!
I took the above picture while hiking through Killarney National Park in Ireland many years ago, and every time I look at it, I can’t help but think of Tolkien’s Middle-earth masterpiece, so I apologize (not really) for all of the Lord of the Rings nerdery running throughout this post!
Our community members love hiking too. In fact, one of our recent success stories specifically cited hiking as one of the fun activities she loved to do to help her lose 50 pounds:
By the end of today’s post, my goal is to have you pick a trail, pick a date, and identify a fella or gal to join your fellowship (galship?).
Before we jump in, are you here because you’re learning to hike to lose weight? Did you hear it’s a fun way to exercise and get your body moving?
If so, you’ve come to the right place!
As I mentioned, some clients in our uber-popular 1-on-1 Online Coaching Program used hiking as part of their weight loss training. These folks would rather head outside than jump on a treadmill, and our coaches designed a program so they could do just that!
Here’s how it works: your NF Coach will build a custom workout plan based on your experience level and goals. Training to climb up a literal mountain? Maybe you need to get rid of an old ring? We’ll create a plan to get you to the top!
Alright, let’s get you hiking!
How Do I Find Hiking Trails Near Me? (How to Start Hiking)
When you think of hiking, you might imagine a bunch of road-tested perma-travelers with oversized backpacks, hiking through epic mountains for weeks upon weeks at a time.
Or maybe, a pair of hobbits setting out on a worldwide adventure to destroy a ring of awe-inspiring power.
If you’re just beginning your journey to a better lifestyle, just thinking about serious hiking can be enough to keep you inside your comfy hobbit hole.
Although hiking can be an epic undertaking, it doesn’t need to be!
A hike also can be super simple and fun:
A quick jaunt (such a great word, right?) around your local park after work.
Exploring the woods behind your house with your kids on a Saturday morning.
A half-day hike with your friends on a fun nature trail.
A full day or overnight hike that also includes camping.
Here’s my definition for hiking: A person (or halfing, or self-aware robot) exploring their surroundings and their feet are on the actual ground. Like, dirt. And grass.
Some might say it needs to be difficult, have a certain elevation change, require a blah blah blah. It literally doesn’t matter.
What matters is that you go outside and do something you wouldn’t have done otherwise.
Here in the Nerd Fitness Rebellion, hikers would fall into the Adventurer class.
If you’re looking for a fun “cardio” activity and want to exercise in a way that’s exciting, hiking is a great way to get your legs, feet, and body used to some strenuous activity.
You get to pick your speed and difficulty, and you can always find the right amount of challenge for you.
HIKING 101: 5 STEPS TO PLAN OUT YOUR ADVENTURE
1) Decide how long you have to hike. This is a beginner’s guide to hiking, we’re not looking to hike the Appalachian Trail. Instead, we want to start with trails that can be done in less than a day, that won’t require you to pack a tent, or bring an extra change of clothes. Pick a hike based on how much time you have – do you have the entire Sunday? Or do you just have a few hours on a Tuesday afternoon? It took Frodo and Sam 6 months to get to Mordor, but you probably don’t have that much time.
2) Decide if you’ll be hiking solo or with a friend/group – I love hiking solo – it’s mobile meditation for me. However, it’s also more dangerous should anything happen while you’re out on the trail! If you’re heading into the wilderness, I’d recommend buddying up with a friend or your significant other for your hike. It’s the perfect bonding opportunity. This is especially true if they have more hiking experience or they know the area that you’re hiking in.
3) Determine your level – if you are a hiking newbie and horribly out of shape, sending yourself out on an eight-hour hike through the unmapped wilderness is incredibly unintelligent. And as your mom has probably told you before, “I thought you were smarter than that.”
Start slow, and pick places around your town that will allow you to stop when necessary and get back to your car or home quickly. No need to be a hero; it’s always better to come back excited and say “wow that was easier than I expected!” than to realize you’re six hours from home and out of steam. Well, being a hero is cool. But not THAT kind of hero.
4) Pick your hiking location – Keep it simple! Go to AllTrails.com, put in your zip code, find your hiking trail!
Or pull up Google Maps and look for big green plots of land. We call those “parks.” Google the park name, learn about it, and decide if that’s where you want to go. Do not overcomplicate this step. Just get started.
Ask your active, adventurous friends or coworkers if they know any good spots.
The world is FULL of hiking trails and awesomeness – you just need to know where to look.
5) Regardless of where you are going, let somebody else know where and when – if you are out hiking alone, take the time to email or call somebody and let him know that you’ll be hiking and when you expect to be back.
We don’t want to hear about any 127 Hours[1] stories on NF…that would make playing video games way more difficult.
You don’t need to tell them the brand of your underwear (please tell me you’re wearing underwear) or how many almonds you’re bringing, but let them know the important details so if they don’t hear back from you by a certain time they know to alert the proper authorities.
So right now, you should have answers to the following questions:
That last point is about our fun new habit-building app, which allows you to level up (literally) by going on walks or hikes.
You can try it for free right here:
What Shoes Do I Wear Hiking? (Proper Footwear)
This is simple: stilettos, your favorite mini skirt, a fishnet halter top, and a vest made out of raw meat. You’re welcome!
Wait, don’t do that.
I’m a big fan of being comfortable without breaking the bank. Like, you probably already have most of the clothing you need to go hiking.
WHAT SHOES SHOULD I WEAR TO HIKE IN?
We cover footwear extensively in our healthy feet article, but I’ll cover shoes specifically in the case of hiking here.
We at Nerd Fitness are huge fan of Merrell products – Merrell shoes of various types have treated me well for the past decade.
Just don’t let a lack of quality hiking boots keep you from a hike. If you’re concerned, pick an easy-paced hike with your current shoes to be safe and ramp up when you can ramp up your gear!
Some people hike the Appalachian Trail in their bare feet (must be part-Hobbit), so whatever you do: don’t let your footwear options keep you from getting started. Just make sure you break your shoes in and take them on test drives! Don’t take the tags off a new pair of shoes and then go on a multi-day hike – that’s a recipe for blisters and a miserable time.
Okay, let’s look at our feet.
Now that we’ve done that, let’s look at some shoe options:
LEVEL ONE: Hiking shoes – “hiking shoes” are great if you’re going to be doing simple day hikes or hiking occasionally: they have a good grip on the bottom, give you enough support, but aren’t too heavy that they are a hindrance.
Here are my favorite options if you are in the market for some new basic walking/hiking shoes:
Oh, what’s that? “Steve, I don’t have hiking shoes! Is this the end of the world?”
Well, do you have any sort of athletic shoe? Depending on the grip on the bottom, they could be decently okay for you to get started with when it comes to a basic hike. If sneakers are your only option, lace em up, pick a beginner hike, and see how they do. Just be careful on slippery surfaces – your kicks might not give you the grip you need to get over them.
LEVEL TWO – Hiking boots – I don’t hike enough or do enough multi-day hikes to justify the cost of hiking boots, but again I would point to Merrell boots if you’re in the market.
“Why boots over shoes, Steve?”
Although many prefer trail shoes (like yours truly), I can absolutely see the value in a great pair of hiking boots if you’re going on a serious hike, traveling for multiple days, or more. They have more ankle support, thicker tread, thicker shoes, and provide your feet with significantly more protection.
REI has a great article helping you pick between Trail shoes and Trail boots. My advice? Start with what you currently have before deciding whether or not to invest in big boots. Once you build up the habit of hiking and decide you want to make it a bigger part of your life, you can make the investment.
My advice? If you are going to buy boots, go to a professional store, get fitted properly, and then break them in over many weeks before going out on a trail.
WEIRD BUT FUN FOR SIMPLE HIKES: Vibram FiveFingers – I hiked all around the globe, in various situations, wearing my Vibrams for close to 4 years. They made me feel like a ninja monkey and a hobbit. I got weird looks, but something just felt right about being able to feel the contours of the ground beneath me. I will say, when hiking in Vibrams it can be easier to twist an ankle when stepping on a root or rock, stepping on sharp rocks can hurt, so I found myself watching my feet much more than expected.
These days, I’m much more of a trail shoe kind of guy, but some still swear by Vibrams!
If you’re in the market for buying new boots, this quick video is a good primer:
WHAT SOCKS SHOULD YOU WEAR?
If you’re wearing boots or sneakers, you want to wear socks that aren’t going to give you blisters or make your feet all sweaty and gross.
Depending on how long the hike is, how serious you are about hiking, and your budget, you can look into merino-wool socks.
Like the rest of your outfit, what you wear on your feet will largely be dependent on a few things:
Weather! Are you hiking in the forest and it’s 72 degrees out? Or are you hiking up the side of the mountain in cold conditions?
Shoes! Are you in lightweight hiking shoes, lightweight hiking socks for the win. Hiking in big boots in cold months? Big thick warm socks are almost a requirement.
Budget! Are you shopping for specific socks? Tall or short? Great. If you are brand new to hiking, just wear whatever athletic socks you wear while exercising.
What’s the environment? If you’re hiking through grass, tall plants, etc. I’d go with tall socks (with your pants possibly tucked into them too). You’re not out there to win a fashion show!
Pro tip: Don’t go pantless through the wilderness. I cannot stress this enough.
The real advice when it comes to pants/shorts is heavily dependent upon your environment. If it’s going to be cold, shorts might keep you shivering. If it’s going to be hot, pants might get too uncomfortable.
Jeans? Ehhhhh. Sure. ONLY if it’s going to be a comfortable temperature and you have no other option. Being sweaty and hot while wearing jeans isn’t very fun.
I’m a big fan of my nerd pants – the Columbia Silver Ridge pants. Although they look kind of goofy, they’re incredibly lightweight, dry quickly, and can transform from pants to shorts in mere seconds!
Traveling through woods, not sure what you’ll encounter? Wear lightweight pants. I am horribly allergic to poison ivy and who knows what else, so I like to keep as much of my body covered while hiking to make sure I don’t make contact with anything I’m allergic to. [2]
WHAT TYPE OF SHIRT SHOULD I WEAR?
My favorite options are merino wool long shirts and t-shirts: they’re light, wick away moisture, hide odors, and breathe well – though you will be paying top dollar for them.
If you’re just starting out, pick an old t-shirt and rock that – you can work on optimizing performance once you’ve got a few hikes under your belt.
If you’re on a multi-day hike in various conditions then having lightweight merino wool shirts you can layer and not need to wash would be great. But just going for a hike in the woods in your backyard? Whatever you would wear while running, training, etc. Aka whatever won’t chafe!
SHOULD I BRING A JACKET?
I’ve been wearing this Mountain Hardware jacket on most of my hikes and it has been awesome (10 years and counting) – very lightweight so packing it isn’t a hassle, waterproof so it keeps me dry when it rains, and heavy enough to block the wind to keep me warm when it’s chilly.
Don’t go out of your way to buy a new jacket if you have a decent windbreaker, but if you’re going to be doing a lot of hiking or you’re in the market for a new coat, here’s my advice: go to a local store and try out all of the jackets until you find one you like.
Once you find the perfect jacket, go home and check online (you can sometimes find the same jacket for up to 60% less) – then, ask the local store if they’ll price match or just buy it online.
SHOULD I WEAR A HAT?
You should definitely bring a hat. I’m usually rocking my Nerd Fitness hat or my Red Sox hat (booo Yankees), but while hiking in Australia I wore a hat with a giant floppy brim to keep my ears and face protected from the sun.
The tops of your ears and back of your neck are highly susceptible to getting burned while on the trail, so either get some sunscreen or wear a hat that keeps them covered.
The same is true for keeping pesky things out of your hair, the sun from burning your ears and face, and keep you a bit cooler.
WHAT KIND OF BACKPACK SHOULD I BRING?
Digging into the ins and outs of backpacks is far beyond the scope of this article. I’d recommend you check out my friend Chase’s Bag Review Youtube channel – guaranteed to be the most fun you’ll ever have learning about bags.
So what would I recommend for a beginner on a hike? The bag you currently have! If you’re going on a short hike, you can start with simply whatever bag you have. The lighter and comfier it is, the better.
Multi-day hikes where you’re living out of your bag, packing up, and building a tent each day – this is beyond the scope of this article. I have rocked a Kelty Coyote bag that I’ve lived out of for months at a time, and have also used on multi-day hikes.
If you have the means and the time, and you’re planning to go on certain hikes, go to an outdoor specialty store, speak with a professional, and get fitted for your body type and the type of hike you’re doing!
THE MORAL OF THE STORY: VERSATILITY
If your weather forecast is “75 and sunny,” and you’re hiking for the afternoon through a gradually sloping wooded forest, you can severely limit what you’re bringing with you.
If it’s questionable or looks like things might change during the day, versatility is your best bet – a jacket, pants that can become shorts, a long sleeve shirt that you can take off or roll the sleeves up, etc.
Don’t go out and buy all new stuff until you’re sure hiking is an activity you want to invest in. Borrow from friends, make do with what you have
Just get started.
BY NOW YOU SHOULD HAVE A ROUGH IDEA OF WHAT YOU WILL BE WEARING!
In your head you should be saying, “Steve how can you read my mind?!
I just decided:
I’d hike in my current gym sneakers.
I have a pair of gardening pants and tall socks I can wear.
I have a floppy hat.
I feel like I’m good to go!”
Perfect.
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How Much Water Should I Bring On My Hike?
If there’s ONE thing you should not leave home without, it’s a water container so you can stay hydrated.
“How much water should I be drinking on my hike, Steve?”
Great question. I knew you were smart from the moment you started reading this article.
You should be drinking 1 liter of water every two hours as a rough guideline. Increase this amount if you are hiking in very warm/desert climates.
FAVORITE WATER CONTAINERS:
I’m partial to stainless steel bottles or aluminum bottles over Nalgene or reused plastic bottles, but make do with what you have. Just make sure you bring enough water with you to keep you hydrated through your adventure.
Going on longer hikes?
Get yourself a hydration backpack (which can double as your hiking pack!) to transplant water more conveniently.
Not only that but make sure you have been consuming water before you go hiking so that you’re not starting at a hydration deficit.
Hangovers + early morning hikes – water = bad news bears.
What Gear Should I Bring on My Hike? (Sunscreen, Knives, and First Aid Kits)
If you’re just getting started, I’m going to guess you won’t be climbing to the top of a mountain in Alaska, but rather going on an introductory hike that will help build your confidence and get you rolling.
Here’s what I’d recommend you bring with you on your adventure:
Sunscreen – If it’s sunny outside and you’re hiking through the woods or up a mountain with a cool breeze in your face, you probably won’t be able to tell that your ears and face are getting absolutely torched. Get yourself some waterproof sweatproof sunscreen (SPF 30 minimum) to cover up those ears, cheeks, and back of your neck.
Bug spray – especially if it’s “that time of the year” in your area where bugs are out in full force. Nothing worse than coming home to arms and legs covered in bug bites.
First aid kit– Having some first aid stuff with you is a good idea: band-aids and moleskin for blisters and cuts, Neosporin or some type of disinfectant for cuts/scrapes, and maybe a bandage or two just in case. Outdoor stores sell travel first aid kits (as does Amazon), but I’d advise you to make your own (you should have these things in your medicine cabinet anyway – and then you’ll know exactly where everything is!).
Pocket knife – Not essential if you’re in a park, but a good thing to have with you out in the woods so you’re prepared for anything. Like McGyver.
Sunglasses – No need to go blind while out on the trail. You probably already have sunglasses floating around your house: I’d recommend bringing the $5 ones rather than $250 Ray-Bans.
Cellphone – a phone can help bail you out in case of an emergency, and if you have a smartphone it can multitask as your compass, distance tracker, mapper, and so on. Even if you have a cellphone, bringing a compass or GPS system isn’t a bad idea (unless it’s bright and sunny and you’re good at orienting yourself).
If you’re going on a longer hike, bringing a lightweight phone charger that you can use to charge your phone up quickly is usually pretty easy.
What Food Should I Bring Hiking? What Should I Eat on a Day Hike?
FOOD!
You know, the stuff that keeps us alive.
The answer to this will vary greatly depending on how long you plan on hiking for, the time of day, your love of snacking, so the advice here is going to largely mirror the advice we give in our nutritional posts!
Although by no means a complete list of snacks, this is usually what I like to pack in my bag before a hike:
Nuts – Almonds or walnuts. Great for snacking on, loaded w/ healthy fat and protein. Nut butters are a good healthy fat option too – my favorite is Trader Joe’s raw unsalted almond butter. Ingredient: almonds! They are high in calorie content however, so if you are trying to lose weight, don’t do a 10-minute walk and eat 4000 calories worth of nuts. We in the business like to call that “counterproductive.”
Fruit – I throw two or three apples in my bag; apples and nuts mean I’ve pretty much got all of the fat, protein, and carbs I need for my day. Things like bananas, raisins, and other fruit are good options as well – pick based on your personal preference and tastes. Just be careful with dried fruit, because it can have lots of sugar and calories, so don’t kid yourself into eating 5000 calories worth of dried fruit and call it healthy! It’s something we explore in-depth in our guide “Is Fruit Healthy?“
Beef jerky!Make your own or go with some high-quality store-bought stuff. Lots of protein, easy to pack, and keeps well. Mmmmmm.
What about trail mix or granola bars? You’d probably think granola bars and trail mix are synonymous with hiking, but I’m actually not a fan of either unless they’re homemade – these products are usually loaded with salt/sugar and processed grains and are pretty damn unhealthy.
If you’re gonna go with trail mix, make your own with dried fruit and raw unsalted nuts. If you DON’T have other options, tossing a few granola bars in the bag isn’t the end of the world.
A book (optional) – I LOVE READING (more than I love lowercase letters), so I always travel with my Kindle. Although hiking with friends can be fun, I also get a huge thrill out of hiking out to a remote location overlooking a valley or sitting on the edge of a river with a book so that I can spend a few hours getting lost in a story.
If it’s a multi-day hike and you’re avoiding technology, then bringing a dead tree book is worth the extra weight in your bag!
A camera (optional) – Although I have a camera that I travel with, most of the pictures I’ve been taking recently have been done with my iPhone using apps like Camera+ or ProHDR (which I freaking love). Both apps are worth the price.
You don’t need to be a great photographer, just need to capture the moment to look back on fondly as a crotchety old grandpa. Obviously, if you’re a serious photographer, you’ve already planned to pack your DSLR so I won’t get into that.
Seven Hiking Tips for Beginners
KNOW THE LOCAL WILDLIFE! Do a quick search of your hike to know what sorts of critters you’ll encounter on the trail. If you are hiking in bear country or snake country, these are things it’s very important to know. Whether it’s carrying a can of bear mace or knowing what to look for, this can help you prevent serious problems. Also, watch out for wild ostriches.
CLEAN UP, CHECK FOR TICKS – if you’re in a heavily wooded area and carving through the wilderness, check yourself for ticks and make sure you take a shower with hot water and soap immediately when you get home in case you came in contact with any poisonous plants or things like that. I can’t tell you how many times I woke up with a swollen face as a kid because of my hike through poison ivy the day before.
AIM FOR THE HIGH GROUND – I love hiking to tall things: the top of a mountain, the high point in a town, the roof of a building. It gives you a great halfway point to stop, eat some lunch or dinner, and enjoy the view; plus, you already know exactly how far you need to go on your way down. One piece of advice on going DOWN a steep mountain or a lot of steps: Shorten your stride, and take care to land on the balls of your feet with a bent knee if possible – if you’re landing on your heels for thousands of steps, it can wreak havoc on your knees and joints as there’s no shock absorption. I remember how sore my knees were the day after hiking down Colca Canyon in Peru with my buddy Cash because I didn’t make an effort to soften my steps and take care of my body.
URBAN HIKING – “But Steve I live in a city, I can’t go hiking!” Why the hell not? Load up your backpack, map out a route on Google Maps, maybe even find a tall building – avoid the elevator, climb the steps. Or walk until you find a park, sit on a bench, and read a book. Sure, it’s not the same as hiking the Rockies, but it will still get your heart pumping and feet moving! Like The Goonies teaches us, adventure can be found in your own backyard with the right attitude!
KEEP TRACK OF IT – If you have an iPhone or Android, download a hiking or running app to keep track of how far you go and how much hiking you do. Although I haven’t been tracking my hikes abroad (I leave my phone in Airplane mode while traveling), I’ve heard great things about RunKeeper and EasyTrails. If you have more apps or suggestions on how to keep track of your hikes, let me know in the comments and I’ll add them here. I personally use a cheap Fitbit Flex 2, which tracks my steps and elevation. Good enough!
GEOCACHING – Great fun can be had while geocaching. Simply go to the website, track your location, and then decide on which cache you’re going to track down. Think of it as a real-life version of Indiana Jones or Uncharted, minus the Nazis and undead warriors. We geocached around Sydney for a Nerd Fitness meetup, and it was delightful!
GIVE A HOOT, DON’T POLLUTE – Pack it in, pack it out. If you bring anything with you, it better be coming back with you. Don’t leave trash in the woods, and pick up any extra trash you see out there. The wilderness thanks you for your service, citizen!
Not all those who wander are lost (sTART hIKING tODAY)
This article is just a primer, meant to whet your appetite and make you excited to go hiking and exploring the wonderful world around us.
Here are a few other resources on hiking if you want more information. Feel free to let me know more in the comments:
I challenge you to plan a hike for this upcoming weekend. YES, even if you’re in the opposite hemisphere and it’s really cold out!
Get some great snacks, strap on your shoes, grab a friend, and go explore.
I’d love to hear from you about the place you’re going hiking this weekend.
Leave a comment below and let me know:
Where you’re going.
When you’re going.
And what you’re most excited about!
Promise that you won’t hike pants-less.
Any tips you have for your fellow hikers.
-Steve
PS: Still unsure if you’ll be ready for your big hike? I’ll again remind you of our 1-on-1 Online Coaching Program. We have clients who successfully used the program to train for hiking up large mountains, and we’d love to see if we can help you too!
PPS: If Coaching ain’t your bag, you can always use our new app to jumpstart your new adventures!
The dude went hiking alone, got trapped under a rock, and had to cut his own arm off to get free and survive
True story: when I was a little kid, I made myself a little bow and arrow (trying to be like Link) and unknowingly feathered my homemade arrows with poison ivy leaves. My face swelled up for 2 weeks
There are so many reasons to love Pilates, but at the top of the list is how efficient and enjoyable it is. We can all take 10 minutes during a busy day, roll out our mat, and get in an amazing workout – without even breaking a sweat!
And Pilates is widely known as one of the most effective ways to build and maintain a strong core. Every single time you hit play on a Pilates workout, you can rest assured you are building amazing core strength.
If you’re busy traveling this summer or having one of those wild days where you need something super quick but still want to sneak in a quick workout, then we have just the thing for you…
This brand NEW guide includes five of the best exercises for a strong core.
Download your free guide and keep it handy for when you want to sneak in a few quick core strengthening Pilates exercises – anytime, anywhere!
Remember, you are worth taking time for, and we’re here to support you every step of the way.
There are so many reasons to love Pilates, but at the top of the list is how efficient and enjoyable it is. We can all take 10 minutes during a busy day, roll out our mat, and get in an amazing workout – without even breaking a sweat!
And Pilates is widely known as one of the most effective ways to build and maintain a strong core. Every single time you hit play on a Pilates workout, you can rest assured you are building amazing core strength.
If you’re busy traveling this summer or having one of those wild days where you need something super quick but still want to sneak in a quick workout, then we have just the thing for you…
This brand NEW guide includes five of the best exercises for a strong core.
Download your free guide and keep it handy for when you want to sneak in a few quick core strengthening Pilates exercises – anytime, anywhere!
Remember, you are worth taking time for, and we’re here to support you every step of the way.
There are so many reasons to love Pilates, but at the top of the list is how efficient and enjoyable it is. We can all take 10 minutes during a busy day, roll out our mat, and get in an amazing workout – without even breaking a sweat!
And Pilates is widely known as one of the most effective ways to build and maintain a strong core. Every single time you hit play on a Pilates workout, you can rest assured you are building amazing core strength.
If you’re busy traveling this summer or having one of those wild days where you need something super quick but still want to sneak in a quick workout, then we have just the thing for you…
This brand NEW guide includes five of the best exercises for a strong core.
Download your free guide and keep it handy for when you want to sneak in a few quick core strengthening Pilates exercises – anytime, anywhere!
Remember, you are worth taking time for, and we’re here to support you every step of the way.
Even if you don’t have plans on competing, performing the Olympic lifts can be a great way to build strength and power. It’s why we teach them in our Online Coaching Program for those that are interested.
And you DON’T even need a barbell or dumbbell to get started.
In the video above, I show you exactly how to start performing Olympic lifts (even if you don’t have any equipment).
This may bring up a question:
What the heck are the Olympic lifts?
Olympic lifting aka Weightlifting (all one word) is a sport where athletes train and compete in the snatch and the clean & jerk.
We’ll cover variations that can be done with dumbbells (or even soup cans!) then explain how to progress up to barbells. Either way, the basic techniques will remain the same.
OLYMPIC LIFT #1: THE SNATCH
The Snatch is where the athlete grabs the bar with a wide grip, then lifts it from the ground to overhead in one strong motion.
This is a HUGE simplification of a very technical lift, but it gives us a quick definition and lets us identify the exercise when we see it.
OLYMPIC LIFT #2: THE CLEAN & JERK
The Clean & Jerk is two movements done back to back in competition:
The Clean – ground to shoulders
The Jerk – shoulders to overhead
Let’s break both of these down a little.
The Clean:
The clean is where the athlete grabs the bar with a grip slightly wider than shoulder-width grip, then lifts it from the ground to the front of their shoulders.
The clean may be performed by itself in training, but in competition the athlete must follow up the clean with a jerk.
And not like that…
The jerk gets the bar from the shoulders to overhead and completes the lift.
You’ll often see the athlete take a staggered stance when they get the bar overhead, in order to increase stability, like so:
The difference between the two Olympic lifts comes down to the number of movements:
The snatch is one movement: ground to overhead.
The clean & jerk is two movements: ground to shoulders, then shoulders to overhead.
For both Olympic lifts (the snatch and the clean & jerk), the athlete must hold the weight steady with their feet underneath themselves until a judge gives them the command to drop the weight.
Basic Technique for Olympic Lifts
The basic technique for all the lifts is to explode upwards with your entire body, then quickly change direction to get underneath the weight.
I promise we’ll get under the weight safer than that.
This is the same concept whether you’re lifting 5 lbs or 500 lbs.
(Oh also – weightlifting is normally discussed in kilos – so whether you’re lifting 2.5 kg to 227 kg!)
If the thought of exploding upwards and quickly changing directions seems odd, we also do this every time we box jump!
There’s an explosion upwards, then a quick change in direction for the legs in order to get underneath the body and up on the box.
We cover the ins and outs of performing box jumps in this video:
This is also why some will describe the Olympic lifts as “jumping with weights”.
Again, as always, a huge simplification but it gets your mind around them a bit more!
What’s the Difference Between Olympic Lifting and Powerlifting?
Olympic lifting is NOT powerlifting – a term you may have heard before.
Powerlifting is training and competing in the three lifts:
What Are the Benefits of Performing Olympic Lifts?
Olympic lifting is often described as “gymnastics with weights.”
Athletes perform fast, powerful lifts that seem to display superhero levels of strength.
According to this review from the British Journal of Sports Medicine, Olympic lifting improves one’s vertical jump.[1]
But you don’t need a study to tell you that. Just watch some Olympians jump!
Like this:
Or check out the jumps from this team:
Even if you’re not interested in improving your dunking skills, the Olympic lifts will still build plenty of strength and coordination while providing a lot of fun variety in your training.
Is Olympic Lifting Safe?
When you see these fast, powerful movements you might immediately think these exercises are dangerous.
However, the movements are quite controlled and predictable. As opposed to pick-up sports which are inherently unpredictable.
In addition, just like any exercise, one would start light and build up slowly to maximal weights.
A study out of the U.K. from Brian P. Hamill actually shows that within 100 hours of participation, weightlifting incurs the lowest injury rates at only 0.0017 injuries during that time.[2]
Weighting lifting is safer than badminton!?!
This is as opposed to schoolyard soccer which incurs a rate of 6.20 injuries during that same time, yet we think nothing of letting a kid kick around a soccer ball with friends.
5 Exercises to learn Olympic Lifting Technique
Let’s cover 5 exercises that will help you conquer the Olympic lifts.
#1) The Pop and Drop
So if you recall, the basic technique for all the Olympic lifts is exploding upwards, then quickly changing direction.
We’ll work on that with a drill we’ll call “pop and drop.”
Olympic lifting Coach Don McCauley has taught this as the “dirty dancing” drill too, but because we didn’t want to omit or misrepresent any cues from his original drill, we’ll simply call it the “pop and drop.”
This drill starts with something called the power position.
No, not that power position!
This power position:
After a few warm-up squats, here’s how to get into the power position:
Get your feet closer together so that they’re hip-width underneath you. Just think of the same width as if you were about to jump as high as you could.
Once your feet are set, bend the knees slightly and sink your weight down a few inches.
You still want your feet flat on the ground, and your weight balanced throughout the foot.
You can lift your hands up in front of you for balance.
Think of this position like a loaded spring ready to be released.
You’ll see this same position in the snatch, the clean, and the jerk exercises we’ll do later.
For the “pop and drop”, once you’re in the power position you’ll then explode upwards, quickly shuffle your feet out to squat width, and drop down into a squat. Like so:
Once you’ve popped and dropped – then stand up, get your feet back underneath you, get set into the power position, and try it again!
You’ll notice that while we are exploding, we are *not* trying to jump as high as we can. This would not allow us to have a quick change in direction.
There is a RHYTHM to this exercise: the quick upwards movement followed immediately by the quick squat.
Feel it, practice it, get comfortable with it!
#2) Dumbbell Snatch
We’re going to take that basic concept of popping and dropping to an exercise called the dumbbell snatch.
Now, the end of a regular barbell snatch has the athlete catching the barbell in a squat with arms wide overhead:
For the dumbbell snatch, we’ll be catching the dumbbell in a squat with one arm overhead:
Give this squat a go right now – with or without weight – lift your arm overhead and squat five times on each side. Go as low as you feel comfortable – you do not have to go as low as you might normally go in a regular squat.
Next, let’s practice the explosive dumbbell snatch exercise without weight in slow motion:
To perform this beginner snatch variation:
You’ll start in the power position (there it is!), hand in front of the body. Then stand tall and extend upwards as you continue moving that hand up in front of you.
Once your hand gets overhead, move your feet out a little wider and squat down as you straighten your arm out.
Do the squat and the arm straightening at the same time. This will be our “quick change of direction” when we do the movement at full speed.
Once you’ve extended the arm, then stand up to complete the lift.
When that feels good, practice the movement without weight at regular speed. Pop and drop!
And when that feels good – add some weight! It doesn’t have to be much (could even be a soup can).
#3) Dumbbell Clean
At the end of a regular barbell clean, we have the barbell up on the front of the athlete’s shoulders.
For the dumbbell clean, we’ll be catching the dumbbells in front of the shoulders in the dumbbell front squat position.
Lift up your dumbbells to this position and give this squat a go right now for five reps. Go as low as you feel comfortable.
We’ll follow the same progression as the dumbbell snatch, so let’s practice the movement without weight, in slow motion first (Zack Synder style).
To perform this beginner clean variation:
You’ll start in the power position (again!), hands by your side. Then stand tall and extend upwards, continuing to move the hands right up by your side.
Once your hands get around chest/shoulder height, move your feet out a little wider and squat down as you drive your elbows down and under your hands (so your forearms are vertical).
Squat down and drive the elbows into position at the same time. This will be our “quick change of direction” when we do the movement at full speed.
Once you’ve gotten the elbows into position, then stand up to complete the lift.
When that feels good, practice the movement without weight at regular speed. Pop and drop!
And when you have that dialed in – as before – add some weight!
Again, it doesn’t have to be much. Look for a strong, smooth movement!
#4) Dumbbell Jerk
We have learned SO much so far. You’re doing awesome.
It’s time for us to learn the dumbbell jerk.
Now, the end of a regular barbell jerk doesn’t usually end in a squat…although there are athletes that do that:
The athlete is usually landing in a staggered stance, like so:
For the dumbbell jerk, we’ll drop into the same staggered stance, with dumbbells overhead.
But first, let’s try just getting the leg position right:
When you start to feel good with your leg position, get your arms involved like so:
To perform this beginner jerk variation:
Step forward a bit with one foot, then back a bit with the other until you are in a high lunge position. Raise your arms overhead.
Make sure your feet are wide enough – we don’t want to be standing with feet in line like we’re walking on a tightrope!
Start off in the power position (again!) with hands right in front of your chest (they won’t move here).
Then pop upwards and split your feet out to that stable end position. That leg movement is our “quick change of direction” that we’ll use for the rest of the jerk variations.
Once you’ve landed in a strong split position, then step your legs back underneath you to complete the movement.
And when that feels good – just like before, add some weight:
#4) Dumbbell Clean & Jerk
Time to go for the gold and combine these two movements – the dumbbell clean and the dumbbell jerk. If you’ve made it this far, I know you can finish.
Here’s how to perform the clean & jerk with dumbbells:
Grab the dumbbells by your side and get into the power position.
Pop and drop into your dumbbell front squat (you’ve just cleaned the weight!)
Now stand up from the clean and get your feet underneath you.
Dip down through the power position, explode upwards, and jerk that weight overhead.
Keep the weight locked out strong overhead as you get your feet underneath you!
That’s the dumbbell clean and jerk!
When to Train With Olympic Lifts
Because Olympics lifts (and the variations covered here) are technical and require you to explode powerfully, they are best done near the start of your workout when you’re first learning them.
When you train with Olympic lifts:
Warm-up with about 10 bodyweight squats.
Work on sets with 1-5 reps.
Allow several minutes of rest between sets to help recover and solidify good technique.
After you’ve prioritized your Olympic lifts, you may move onto other strong but relatively less technical lifts like squats, deadlifts, push-ups, and chin-ups.
Once you’ve developed some proficiency, you could also do some Olympic lifts with lower weight, higher reps (10 reps+) at the end of your workout as a conditioning exercise.
Getting a coach in person would be ideal, to be able to watch your technique time and time again. But we understand that’s not necessarily possible for everyone (here’s how to hire a personal trainer if you do go that route).
If you are unable to find a coach in person, check out Nerd Fitness Online Coaching – where you’ll exchange videos with a qualified coach who can help you, no matter where you are and what equipment you have.
Ready to progress up to a barbell?
Then check out these great tutorials on Olympic lifts:
#1) How to Do a Barbell Clean:
#2) How to Do a Barbell Snatch:
#3) How to Do a Barbell Jerk:
California Strength crushed these three videos.
Alright, I think that about does it for our guide.
Now, your turn:
How did these exercises feel?
Are you excited to integrate Olympic lifting into your training?
Any tips for a beginner we missed?
Let me know in the comments!
For the Rebellion!
-Coach Jim
PS: Have fun with the Olympic lifts! Start off with lighter weights so you don’t get too intimidated.
“Steve, how many calories should I eat every day? I have goals!”
Great question.
Knowledge is power. So today, we are going to make you more powerful by calculating your Total Daily Energy Expenditure (TDEE).
Of course, “knowing is half the battle.”The other half is using your newfound knowledge to achieve your goals!
Fortunately for you, we’ve helped thousands of Online Coaching Clients lose weight and get healthy, and TDEE is just one of many factors we consider when building a specific strategy for somebody’s goals.
Okay FINE, I’ll share the other factors and strategies below too.
Simply click on the section below for quick reading, though I’d recommend you read the whole enchilada to properly apply your TDEE to your life:
Although you can adjust it, I want you to set your “Activity Level” as “Sedentary,” (I’ll explain why in a minute):
Nerd Fitness Total Daily Energy Expenditure Calculator
(Note: we have used The Mifflin-St Jeor Equation to create this calculator! [1])
Hooray! You now know estimates of your BMR and TDEE![2]
You may be thinking, “Ah, Steve, what do either of these mean?”
I got you boo.
Make sure you write down your two numbers, and then move onto the next section.
If you’re already starting to get overwhelmed, have no fear! We help hundreds of men and women calculate their calorie goals, and we’d love to help you too!
WHAT IS BASAL METABOLIC RATE (BMR)?
Basal Metabolic Rate (BMR) is the total amount of calories needed to keep your body functioning.
Body processes like breathing, cell production, pumping blood, and maintaining body temperature all burn calories.
This means that even when you sit perfectly still, you still use plenty of calories keeping your body in good working order.
To define BMR:
“Basal” more or less means “basic,” so you can think of BMR as the number of calories needed for basic daily functions.
Your sex, age, weight, and height will all affect the number of calories you need, which is why they are variables in our equation above.
The taller you are, or the more you weigh, the higher your BMR will be.
There is simply more of you to fuel: more blood to pump, more cells to produce, more body mass to transport and manage.
Your age will also factor in: the older you get the lower your BMR will be.
Roughly two-thirds of the calories you need each day go into keeping your body running.
The other third?
That goes into powering your motion.
You know, because going from one place to another requires energy. So does lifting stuff.
So let’s talk about Total Daily Energy Expenditure (TDEE) next.
WHAT IS TOTAL DAILY ENERGY EXPENDITURE (TDEE)?
Total Daily Energy Expenditure (TDEE) is an estimate of how many total calories you burn in a day.
Since your BMR includes the calories you need while resting, we’ll also need to factor in movement and exercise.
To do this, we’ll take your BMR and multiply it by an “Activity Factor.”
ACTIVITY LEVELS CAN BE THOUGHT OF AS THE FOLLOWING:
Sedentary (BMR x 1.2): You regularly have to tell Netflix you are still watching. You don’t intentionally exercise at all.
Lightly Active (BMR x 1.375): You casually stroll through your neighborhood a few times a week. On average, you walk for exercise about 30 minutes a day. Another way to think about this would be 15 minutes per day of vigorous exercise like running or lifting weights.
Moderately Active (BMR x 1.55): If we called the gym on a weeknight looking for you, they’d find you. This averages out to about one hour and 45 minutes of walking (for exercise, not going around your house) a day, or 50 minutes of vigorous exercise a day.
Very Active (BMR x 1.725): You work in construction during the day and you’re on the company softball team. This averages out to about four hours and 15 minutes of walking (again, for intentional exercise) a day, or two hours of vigorous exercise.
If you’re following along at home, you may notice that different Activity Factors can make a big difference in the calories burned.
Let’s use some numbers:
Suppose you’re:
Male
35 years old
Weigh 200 pounds
Six foot even (72 inches)
You’re also wearing a recently ironed collared shirt and it looks great on you. It really brings out your eyes.
Awesome shirt or no awesome shirt, we know your BMR comes in at 1,882 calories given the variables we identified. Meaning you’ll need roughly 1,900 calories for basic bodily functions.
This is where things get interesting.
If you’re sedentary, we’ll multiply 1,882 (BMR) by 1.2 to get a TDEE of 2,258, which means you’ll need 2,258 calories to maintain your current weight, support bodily functions, and to walk around your house, to go from your car to your office, from your office back home, etc.
Let’s imagine a scenario where you are not sedentary. Let’s say you’re lightly active – you walk around your neighborhood a few times per week.
We take your BMR of 1,882 and multiply it by 1.375 to get a TDEE of 2,588.
”The difference between these two activity factors, in this case, is 230 calories. That’s equivalent to a single glazed donut.
These results suggest that normal weight individuals overestimate energy expenditure (EE) during exercise by 3-4 folds. Further, when asked to precisely compensate for exercise EE with food intake, the resulting energy intake is still 2 to 3 folds greater than the measured EE of exercise.
Not only that, but our fitness trackers overestimate how many calories we expend through exercise too…some by as much as 90%![5]
This infographic shows how big of a difference those calorie discrepancies can be:
We think we’re working out “intensely” for 60 minutes, so we overeat, assuming we have lots of extra calories in our “daily budget” to spare.
However, when researchers look at stuff like heart rate, VO2 max, and calories burned, they determine that we actually only exercised “moderately.”
So yeah, don’t always trust your Fitbit:
Oh, and this is only one side of the equation. As I said, folks also UNDERESTIMATE how much they ate.
Regarding calories and food intake, folks consistently believe they eat less than they actually do.
Oh, and this is even true of dietitians, who are specifically trained on calories contained in different meals.
As we mention in our “Lose Fat and Build Muscle” article, strength training requires a lot of energy, not only for the exercise itself, but also for rebuilding muscle in the days following the activity.
That’s why Coach Matt highlights the importance of strength training in our video on body recomposition:
So when determining our activity level for our calorie calculator, we consider strength training to be “vigorous exercise” (as we highlighted above).
Another way to think of this: if it takes 30 mins of walking a day to be “Lightly Active,” 15 minutes of daily strength training would roughly be equivalent.
NOTE: if estimating your Activity Factor and TDEE is starting to freak you out:
Trying to pick and calculate the right amount of calories to consume can be stressful.
Especially if you’ve had trouble losing weight in the past. And that’s just the math part – we haven’t even got to the psychological part about how delicious pizza and ice cream are.
It’s actually the reason we created our uber-popular 1-on-1 Coaching Program. We sought to take all the guesswork out of getting in shape, by creating a program to tell you exactly what to do.
HOW DO I USE BMR AND TDEE FOR WEIGHT LOSS?
If you’ve read this far into the article, I imagine you are interested in learning your Total Daily Energy Expenditure for weight loss.
I also imagine you support my belief that The Shawshank Redemption is the greatest movie ever made:
The TDEE we calculated above provides a decent estimate of the calories you require each day.
If the scale is staying constant – congrats! You’ve found your “calorie equilibrium.”
Your body is burning just as many calories as you’re consuming each day.
However, I’m going to guess you’re here because your goal is to see the scale go down!
In order for you to lose weight, you need to start reducing your total calorie intake, which then forces your body to start burning the stored fat you have for energy.
You’ve already calculated roughly how many calories you burn (your TDEE) on a daily basis, let’s see roughly how many calories you’re consuming each day too!
(If your weight is staying steady, then these numbers should be relatively close – provided your tracking is accurate!)
It’s this nerd’s humble opinion that the easiest way to track calories consumed is with an app.
We live in the future.
Use a smartphone and download one of the following to track your food intake:
My Fitness Pal. The gold standard of calorie counting apps. It’s also the most popular, supporting the largest food database in the game. Plus, it can download recipes from the internet and provide a calorie and macronutrient estimate.
FatSecret.Basic, simple, and free, FatSecret is a great calorie tracker. It’ll allow you to connect with other users, plus it’s got a barcode scanner for caloric content from labels. Super nifty.
Lose it!Another free calorie counting app, focusing more on goal setting. Additionally, the Snap It™ feature lets you use pictures for data input. Double nifty.
You certainly don’t have to track your food forever.
But a solid week’s worth of data will help you get a sense of the food you are consuming, especially if you eat roughly the same food each day.
Not sure if you’re getting your portion sizes correct? Most people don’t. Consider a cheap food scale to educate yourself on actual portion sizes! You can also check out our guide How to Portion Control, which will teach you how to use your hand to estimate calories:
The important thing is to compare your daily calories consumed to your TDEE.
To lose weight, your calorie consumption should be less than your TDEE.
(If you’re currently thinking, “But Steve according to my stats I burn way more calories than I consume, but I’m not losing weight!” I would read this.)
Some numbers to keep in mind:
3,500 calories equals roughly one pound of fat.
There are seven days in a week.
Basic math suggests if you want to lose one pound of body fat in a week (a sustainable goal for some), you need to create a caloric deficit of 500 calories a day. We can get there by:
Consuming 500 fewer calories
Burning 500 more calories
Or a combination of both
When you consistently consume fewer calories than you burn, your body will have to start pulling from your stored fat for its energy needs.
Aka weight loss.
Let’s imagine that your TDEE is 2,500. This means you’d want to consume around 2,000 calories a day to lose around a pound per week.
As we discuss to great detail in “Why Can’t I Lose Weight,” sustained weight loss is largely a result of consistently managing the first half of the equation: “calories in.”
Said another way: it’s much more difficult to sustainably increase your Activity Level than it is to reduce the calories you consume.
After all, what’s more likely to become a lifelong habit? Changing your food choices, or going from being a couch potato to vigorously exercising 90 minutes per day?
Many of our coaching clients found weight loss previously unattainable until one of our trained professionals objectively reviewed their life and provided actionable feedback.
They all follow the same premise: they reduce or eliminate certain foods or macronutrients, making it easier to eat in a calorie deficit.
While all sensible diets will prioritize protein, some might limit carbs while others might limit fats. These differences come down to what works best for the individual.
So yes, any diet can help you lose weight in the short term – just remember that you need to stick with the changes permanently to make the results stick permanently!
After all, temporary changes create temporary results.
I personally follow a mental model diet, that focuses on real food most of the time, and occasionally includes some junk food. I plan my week of eating ahead of time:
#1) Limit your intake of processed food – it’s designed to be overconsumed.
Do you really think you’d be able to eat half of a snickers bar to limit yourself to 200 calories? Of course not. This argument is essentially the rationale for following a paleo diet.
#2) Eat veggies. Vegetables are nutrient-dense and light on calories. Because of all the fiber, they are also tough to overeat.
Imagine eating a plateful of broccoli.
Are you going for seconds? Probably not. So eat your veggies to help keep you full.
#3) Be wary of liquid calories. Cut back on soda, juices, smoothies, and any beverage with calories.
Even most coffee orders (with sugar, cream, etc.) will have a ton of hidden calories.
All these drinks are sugar bombs since there is no fiber to balance out all the carbs you are consuming. Stick to water and unsweetened tea or coffee. Here are our thoughts on diet soda.
#4) Prioritize protein. Your body needs to use protein to heal and rebuild muscle after exercise.
Outside of repairing your body, protein will also work to keep you full and satiated: 400 calories of chicken will leave you wayyy more full than 400 calories worth of Gatorade.[9]
If you prioritize protein on your plate, you’ll be doing a lot of the heavy lifting on proper nutrition.
As we lay out in our epic “How Much Protein Should I Eat?” guide, some great sources of protein include chicken, eggs, beef, pork, fish, nuts, legumes, quinoa, and most dairy products.
These four points will help you on your journey to create a caloric deficit.
Disclaimer: this is all easier said than done. After all, 70% of the country is overweight. Don’t worry though, because most of them don’t read Nerd Fitness.
You do. This is like a strategy guide for life.
We’ve helped thousands of people like you here at NF, and we really focus on nutrition.
As we said, it’s 90% of the battle!
It’s why we created our own free, fun 10-level nutritional system. Each level gets a bit more challenging, but you can progress at your own speed to make your changes stick.
You can download our 10-Level Nutrition Guide when you sign up in the box right here:
Download our free weight loss guide
THE NERD FITNESS DIET: 10 Levels to Change Your Life
Follow our 10-level nutrition system at your own pace
What you need to know about weight loss and healthy eating
3 Simple rules we follow every day to stay on target
HERE’S WHAT TO DO TO LOSE WEIGHT WITH YOUR TDEE
Let’s recap this whole guide for you, with some actionable steps:
#1)Determine your BMR and TDEE. This will be critical for computing your caloric deficit. They’re good numbers to keep in mind during the whole experiment. Calculate your TDEE here.
#2) Track everything, as is, for one week.Log everything you eat. No judgment. If you eat five slices of pizza in a night, count every slice.
This step alone has helped many Rebels turn their lives around. Consider a food tracking app or online tracker to educate yourself!
#3) Compare numbers.Where is your current caloric intake at? How does this compare against your TDEE? If your intake is higher than your TDEE, you’re likely gaining body fat. We want to flip the equation.
#4) Create a consistent caloric deficit.The easiest and most sustainable way to do this is to eat REAL food. Mixing in strength training and fun cardio can help too.
#5) Track progress. Continue to track your calorie intake, to ensure you consistently expend more calories than you consume.
That’s it.
You can do this. I know you can because many of our readers have done it themselves.
Want help taking your next step after calculating your TDEE? I have MULTIPLE options for you. Pick the path below that best aligns with your goals and timeline:
1) If you want step-by-step guidance on how to lose weight, eat better, and get stronger, check out our killer 1-on-1 Coaching Program:
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) Enlist in the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.
Sign up in the box below when you download our free weight loss guide!
Download our free weight loss guide
THE NERD FITNESS DIET: 10 Levels to Change Your Life
Follow our 10-level nutrition system at your own pace
What you need to know about weight loss and healthy eating
3 Simple rules we follow every day to stay on target
You can do this, and we got your back!
-Steve
PS:Seriously, how great is The Shawshank Redemption? I could quote that movie all day long.
