Tag: fitness

So you want to start working out, but you don’t want to leave the house?

No problem! 

Our online coaches specialize in helping people get fit from home.

If you’re in a hurry, sign-up for our free weekly newsletter and we’ll send you PDFs of our “Work Out at Home” guides!

Download our Free Home Workout Guides!

Let’s go over the 8 Best At-Home Workouts so you can start training today: no gym or equipment required!

• A note on warming up and cooling down
• Home Workout #1: Beginner Bodyweight (Start Here)
• Home Workout #2: Advanced Bodyweight 
• Home Workout #3: The 20-Min Hotel Routine
• Home Workout #4: High-Intensity Interval Training 
• Home Workout #5: Attack of the Angry Birds
• Home Workout #6: Train like Batman
• Home Workout #7: The PLP Progression
• Home Workout #8: The Star Wars Workout!
• Bonus No-Equipment Workout: The Playground Circuit
• Can home workouts build muscle or help with weight loss?
• How to build your own at-home workout

Note: If you’re here because your gym is shut down due to the outbreak of Covid-19, check out our guide “How to Stay In Shape (While Staying Inside).”

At Home Warm-ups and stretching routines

No matter which at-home workout you pick, I want you to start with one important thing:

Warm-up!

I cover why you should always warm up in an article found right here. It doesn’t have to be much though, give it about five minutes to get your muscles active and your heart rate up.

This will help you do exercises properly and help prevent injury. You can run in place, do air punches and kicks, or some jumping jacks.

Here is NF Senior Coach Staci (you might know her incredible story) showing you many beginner options you can use to warm up as well:

If you’re curious, here’s my personal (advanced) warm-up:

• Jump rope: 2-3 minutes 
• Jumping jacks: 25 reps
• Bodyweight squats: 20 reps
• Lunges: 5 reps each leg.
• Hip extensions: 10 reps each side
• Hip rotations: 5 each leg
• Forward leg swings: 10 each leg
• Side leg swings: 10 each leg
• Push-ups: 10-20 reps
• Spider-man steps: 10 reps

Our goal isn’t to tire you out, instead we want to warm you up.

That’s step one.

Completing your chosen at-home workout would be step two.

Below, you’ll find 8 sequences you can follow along with!

Home Workout #1: Beginner Bodyweight

This at-home routine, as we lay out in our Beginner Bodyweight Workout article, is as follows:

• Bodyweight squats: 20 reps
• Push-ups: 10 reps
• Walking lunges: 10 each leg
• Dumbbell rows (using a gallon milk jug or another weight): 10 each arm.
• Plank: 15 seconds
• Jumping Jacks: 30 reps

We also turned it into a fun infographic with superheroes, because that’s how we roll:

 

The above is what we call “circuit training,” with the objective being to run through the workout sequence once, then again, then again.

Note: Not a milk drinker?

If you don’t have milk in the house for the rows, find something of roughly the same weight with a good handle.

Also, if you want to download this Beginner Bodyweight Workout as a worksheet, you can do so when you sign up in the box below:

It’ll help you track your progress as you begin your training.

Home Workout #2: Advanced Bodyweight 

If the beginner at-home workout above is too easy for you, move on to our Advanced Bodyweight Workout. The workout looks like this:

• One-legged squats – 10 each side [warning: super-difficult, only attempt if you’re in good enough shape]
• Bodyweight squats: 20 reps
• Walking lunges: 20 reps (10 each leg)
• Jump step-ups: 20 reps (10 each leg)
• Pull-ups: 10 reps [or inverted bodyweight rows]
• Dips (between bar stools): 10 reps
• Chin-ups: 10 reps [or inverted bodyweight rows with underhand grip]
• Push-ups: 10 reps
• Plank: 30 seconds

Not familiar with these moves? Check out the 21 Best Advanced Bodyweight Exercises for a full breakdown.

I warn you, the above sequence will hurt… in a good way. You should be proud if you can get through this three times.

Do you want to get as strong as possible so this workout ain’t no thang? 

Sign up in the box below to grab our guide, Strength Training 101: Everything You Need to Know. It’ll teach you all of these advanced bodyweight exercises!

Home Workout #3: The 20-Min Hotel Routine

Sometimes, you just plain find yourself stuck in a hotel room. Maybe you can find the hotel gym, but I bet it’s terrible! It probably has 2 machines, a broken treadmill, and no free weights. 

Ugh.

Instead, how about a 20-min workout you can do in the room itself! Utilize the furniture to its full potential.

Level 1

• Bodyweight squats: 20 reps
• Incline push-ups: 15 reps (feet on floor, hands on edge of bed or desk)
• One-arm luggage rows: 10 reps (each arm, use your suitcase as your weight)
• Reverse crunches: 10 reps

Level 2

• Overhead Squats: 25 reps
• Push-Ups: 20 reps
• Inverted Rows using the desk in your hotel room: 10 reps
• Reverse Crunches: 15 reps

Set the alarm clock to 15 minutes from now and see how many circuits you can do!

Check out our full post on hotel circuits if you want Level 3!

We have a LOT of business travelers throughout the Rebellion! Learn how they stay fit on the road with the Nerd Fitness Starter Kit!

Home Workout #4: High-Intensity Interval Training 

You don’t have to head to the gym to do High-Intensity Interval Training. You can do a complete routine right in your own home!

HIIT is just following a specific regimen where you vary your speeds and intensity throughout a shorter run, swim, bike, or row.

Unless you have a giant backyard, running at home might be tough.

But you know what doesn’t require a lot of room?

Burpees!

To complete a burpee:

• Start standing up, then squat down and kick your legs out.
• Do a push-up, bring your legs back in, and explode up into a jump.
• For a HIIT workout, try to do 20 repetitions, then rest for two minutes.
• Repeat until you hate yourself.

Check out our full guide on How to Start Interval Training for some more ideas on HIIT workouts.

You can also check out our post “The 20-Min HIIT Workout for Home” for another living-room-friendly interval routine!

Home Workout #5: Attack of the Angry Birds

The Angry Birds Workout is designed to be done when you have 5 or 10 minutes to kill.

Sort of like playing Angry Birds…

Here’s how The Angry Birds Workout Plan works: it’s deceptively simple – only four major movements.

• Bodyweight squats
• Push-ups
• Pull-ups (or inverted rows)
• Planks

If you don’t have time to run through the whole sequence, no problem!

Depending on how much time you have during the day, you can do your whole workout at once, or break up your training into four different sessions throughout the day (with each session being ONE of the exercises).

Here’s a sample day for your No-Equipment Workout:

• Wake up, do 40 jumping jacks to warm up, and then do bodyweight squats.
• At lunch, you grab your suitcase (if you’re at work, milk jug if you’re at home) and do inverted rows.
• After work, you do another 50 jumping jacks and then do your push-ups.
• After dinner, you do your planks while watching TV.

You could even split it up over two days if needed, but the goal would be to do it the whole sequence at once.

The main Angry Birds Workout article describes in detail Levels 1-6, but here’s Level 3 for you:

• Bodyweight squats: 50 reps
• Push-ups: 50 reps
• Pull-ups: 10 reps
• Planks: 3-minute hold

Once you’ve done the complete routine, you have my permission to whip out your phone and play the actual game!

Home Workout #6: Train like Batman

We love the Caped Crusader here at Nerd Fitness, so naturally we have The Batman Bodyweight Workout for you to try!

Bonus points if you somehow do this no-equipment workout in a cave, as that’s how Bruce Wayne would roll.^[1]

This workout is separated into two days for you:

Batman No-Equipment Workout Day 1:

• Rolling squat tuck-up jumps: 5 reps
• Side to side push-ups: 5 reps
• Modified headstand push-ups: 5 reps
• Jump pull-up with tuck / Pull-up with Tuck-up: 5 reps
• Handstands against wall: 8 seconds

Batman No-Equipment Workout Day 2:

• ‘180 Degree’ jump turns: 5 reps
• Tuck front lever hold: 8 seconds
• Tuck back lever hold: 8 seconds
• Low frog hold: 8 seconds

This is a relatively advanced workout already, but if you want to progress to the next level, check out the main Batman Bodyweight Workout for tips on how to do just that.

Join our free weekly newsletter! It would make Alfred Pennyworth proud.

Home Workout #7: The PLP Progression

The PLP is a progressive program in which you complete one additional rep of three exercises – Pull-Ups, Lunges, and Push-Ups – every day, for two months.

NOTE: This is NOT a beginner program, and should not be attempted unless you have been training consistently and can do multiple repetitions of pull-ups and push-ups with great form.

Like this perfect push-up:

And this perfect pull-up:

Here’s how the PLP Progression works:

Day 1:

• Pull-ups: 10 reps
• Push-ups: 10 reps
• Lunges: 10 reps (each leg)

Day 2:

• Pull-ups: 11 reps
• Push-ups: 11 reps
• Lunges: 11 reps (each leg)

Day 3:

• Pull-ups: 12 reps
• Push-ups: 12 reps
• Lunges: 12 reps (each leg)

How long do you keep doing this?

As originally envisioned by Chad Waterbury, the PLP Workout lasts 60 days.^[3]

Yeah…by the end of it you’ll be doing more than 50 pull-ups.

There are two versions:

• If you can do 10 straight pull-ups: Start day 1 with 10 reps of each.
• If you cannot do 10 straight pull-ups: Start day 1 with 1 rep of each.

Complete your required reps each day in as many sets as you need, whenever you need to. The goal is to do it in as few sets as possible, but enough so that you can complete each rep with proper form.

Want to learn more? Check out my results on the PLP Workout.

Home Workout #8: The Star Wars Workout!

Do you have access to a hallway that you can commandeer for a bit?

Then you can do our Star Wars Workout!

It’s designed to be done in a very small space, like your home’s hallway…or an escape pod.

The “Padawan” Level of this workout is:

• 30-second knee or feet front plank (3 Sets)
• 10 assisted squats or squats (3 Sets)
• 10 doorway rows (3 Sets)
• A 60-second Farmer-carry (Farmer’s Walk) dumbbells (or milk jugs) (2 sets)
• March in place for 3 minutes of intervals (6 sets of 20 seconds on, 10 seconds off)
• 8 elevated or knee push-ups (4 sets)
• 60-second Doorway Leans (2 sets)

If you want to advance to the Jedi Knight or Master Levels, check out The Star Wars Workout, which will also offer you a full description of each move.

Bonus No-Equipment Workout: The Playground Circuit

Do you have a nearby playground? Why not work out there! If you have kids, you can do it together. Or let them ignore you.

I’ll give you a Level One workout, and a Level Two. Check out The 20-Minute Playground Workout for some Level Three exercises.

Level One

• Alternating step-ups: 20 reps (10 each leg)
• Elevated push-ups: 10 reps
• Swing rows: 10 reps
• Assisted lunges: 8 reps each leg
• Bent leg reverse crunches: 10 reps

Level Two

• Bench jumps: 10 reps
• Lower incline push-ups: 10 reps
• Body rows: 10 reps
• Lunges: 8 reps each leg
• Straight leg reverse crunches: 10 reps

After you’ve gone through a complete set three times, go down the slide!

Working out doesn’t have to suck…we know how to make it fun! Join the Rebellion to become part of our community!

Can Home Workouts Build Muscle or Help With Weight Loss?

Throughout our Online Coaching Program, we get two common questions for those wanting to train at home:

1. Can working out at home help me build muscle?
2. Can working out at home help me lose weight?

The answer to both of these: yep!

Let’s tackle them one by one.

#1) Can working out at home help me build muscle?

You can 100% build muscle mass at home.

Just ask out friend Jimmy here:

Read more on how Jimmy turned into Spider-Man from home!

The trick is to follow a progressive overload strategy, as Coach Jim outlines in this video:

With progressive overload, we want to make our workouts more and more challenging, thus putting additional strain on our muscles.

So to build muscle with home workouts, focus on:

• Increasing your repetitions.
• Decreasing your rest periods between exercises.
• Performing more difficult variations (knee push-ups to push-ups).
• Increasing your time under tension (by going slower).

That will help you build strength and muscle from your casa.

Next up:

#2) Can working out at home help me lose weight?

You can totally train at home for a successful weight loss strategy.

Again, we have a great example with one of our Online Coaching Clients, Sarah the Supermom:

The trick here is to couple your home workouts with adjustments to your nutrition.

We’re big believers that you can’t outrun your fork, so any successful weight loss plan will include a focus on building a healthy plate.

That will look something like this:

If you want some help on adjusting your nutrition, I’ve got two great resources for you:

• The Nerd Fitness Guide to Healthy Eating. This massive resource will help you slowly adjust your nutrition, without forcing you to give up the food you love (yes, you can still eat pizza here and there). No more diets, instead we’ll work on building habits together.
• Nerd Fitness Coaching. If you want to take it to the next level, one of our trained professionals can help you adjust your way of eating to help you reach your goals. No shame. No judgment. Just a like-minded nerd who will show you the way.

You don’t need to do this alone. Learn how we can help.

How to Build Your Own At-Home Workout

We just went over 8 workouts you can do at home (plus a workout you can do in a park).

You don’t have to stick to these though! I have two resources to help you design your own no-equipment workout:

1. The 42 Best Bodyweight Exercises: This guide will teach you how to perform the best bodyweight exercises – no equipment required! Check it out if you are unfamiliar with any of the movements referenced in today’s guide.
2. How To Build Your Own Workout Routine: Once you’re comfortable with a handful of bodyweight exercises, use this guide to pull them all together into a full-body workout!

That should get you going on building a workout you can do in the comfort of your own home.

Want more? Alright, eager beaver, I got you.

We built THREE options for people just like you:

1) If you want step-by-step guidance, a custom workout program that levels up as you get stronger, and a coach to keep you accountable, check out our killer 1-on-1 coaching program:

2) If you want a daily prompt for doing workouts at home, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

Try your free trial right here:

3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion. 

Sign up in the box below to enlist and get our guide, Strength Training 101: Everything You Need to Know. It’ll help you start incorporating these bodyweight moves into your training.

Alright, your turn: I’d love to hear how your home training is going!

Which workout above did you try? Did you make one of your own?

Leave a comment below with your results or any questions you have on working out at home.

For the Rebellion!

-Steve

PS: If you were going to buy one piece of equipment to utilize in your home, a kettlebell would offer you a lot of versatility:

###

Photo Sources: Tithi Luadthong © 123RF.com, Evgenii Naumov © 123RF.com; Ekaterina Minaeva © 123RF.com; Hotel Room, af8images © 123RF.com, Tithi Luadthong © 123RF.com, Vintage House Bicycle,

The post Blog first appeared on Nerd Fitness.

from Nerd Fitness: Helping You Lose Weight, Get Stronger, Live Better. https://ift.tt/2MsZ73V
via IFTTT

So you want to start working out, but you don’t want to leave the house?

No problem! 

Our online coaches specialize in helping people get fit from home.

If you’re in a hurry, sign-up for our free weekly newsletter and we’ll send you PDFs of our “Work Out at Home” guides!

Download our Free Home Workout Guides!

Let’s go over the 8 Best At-Home Workouts so you can start training today: no gym or equipment required!

• A note on warming up and cooling down
• Home Workout #1: Beginner Bodyweight (Start Here)
• Home Workout #2: Advanced Bodyweight 
• Home Workout #3: The 20-Min Hotel Routine
• Home Workout #4: High-Intensity Interval Training 
• Home Workout #5: Attack of the Angry Birds
• Home Workout #6: Train like Batman
• Home Workout #7: The PLP Progression
• Home Workout #8: The Star Wars Workout!
• Bonus No-Equipment Workout: The Playground Circuit
• Can home workouts build muscle or help with weight loss?
• How to build your own at-home workout

Note: If you’re here because your gym is shut down due to the outbreak of Covid-19, check out our guide “How to Stay In Shape (While Staying Inside).”

At Home Warm-ups and stretching routines

No matter which at-home workout you pick, I want you to start with one important thing:

Warm-up!

I cover why you should always warm up in an article found right here. It doesn’t have to be much though, give it about five minutes to get your muscles active and your heart rate up.

This will help you do exercises properly and help prevent injury. You can run in place, do air punches and kicks, or some jumping jacks.

Here is NF Senior Coach Staci (you might know her incredible story) showing you many beginner options you can use to warm up as well:

If you’re curious, here’s my personal (advanced) warm-up:

• Jump rope: 2-3 minutes 
• Jumping jacks: 25 reps
• Bodyweight squats: 20 reps
• Lunges: 5 reps each leg.
• Hip extensions: 10 reps each side
• Hip rotations: 5 each leg
• Forward leg swings: 10 each leg
• Side leg swings: 10 each leg
• Push-ups: 10-20 reps
• Spider-man steps: 10 reps

Our goal isn’t to tire you out, instead we want to warm you up.

That’s step one.

Completing your chosen at-home workout would be step two.

Below, you’ll find 8 sequences you can follow along with!

Home Workout #1: Beginner Bodyweight

This at-home routine, as we lay out in our Beginner Bodyweight Workout article, is as follows:

• Bodyweight squats: 20 reps
• Push-ups: 10 reps
• Walking lunges: 10 each leg
• Dumbbell rows (using a gallon milk jug or another weight): 10 each arm.
• Plank: 15 seconds
• Jumping Jacks: 30 reps

We also turned it into a fun infographic with superheroes, because that’s how we roll:

 

The above is what we call “circuit training,” with the objective being to run through the workout sequence once, then again, then again.

Note: Not a milk drinker?

If you don’t have milk in the house for the rows, find something of roughly the same weight with a good handle.

Also, if you want to download this Beginner Bodyweight Workout as a worksheet, you can do so when you sign up in the box below:

It’ll help you track your progress as you begin your training.

Home Workout #2: Advanced Bodyweight 

If the beginner at-home workout above is too easy for you, move on to our Advanced Bodyweight Workout. The workout looks like this:

• One-legged squats – 10 each side [warning: super-difficult, only attempt if you’re in good enough shape]
• Bodyweight squats: 20 reps
• Walking lunges: 20 reps (10 each leg)
• Jump step-ups: 20 reps (10 each leg)
• Pull-ups: 10 reps [or inverted bodyweight rows]
• Dips (between bar stools): 10 reps
• Chin-ups: 10 reps [or inverted bodyweight rows with underhand grip]
• Push-ups: 10 reps
• Plank: 30 seconds

Not familiar with these moves? Check out the 21 Best Advanced Bodyweight Exercises for a full breakdown.

I warn you, the above sequence will hurt… in a good way. You should be proud if you can get through this three times.

Do you want to get as strong as possible so this workout ain’t no thang? 

Sign up in the box below to grab our guide, Strength Training 101: Everything You Need to Know. It’ll teach you all of these advanced bodyweight exercises!

Home Workout #3: The 20-Min Hotel Routine

Sometimes, you just plain find yourself stuck in a hotel room. Maybe you can find the hotel gym, but I bet it’s terrible! It probably has 2 machines, a broken treadmill, and no free weights. 

Ugh.

Instead, how about a 20-min workout you can do in the room itself! Utilize the furniture to its full potential.

Level 1

• Bodyweight squats: 20 reps
• Incline push-ups: 15 reps (feet on floor, hands on edge of bed or desk)
• One-arm luggage rows: 10 reps (each arm, use your suitcase as your weight)
• Reverse crunches: 10 reps

Level 2

• Overhead Squats: 25 reps
• Push-Ups: 20 reps
• Inverted Rows using the desk in your hotel room: 10 reps
• Reverse Crunches: 15 reps

Set the alarm clock to 15 minutes from now and see how many circuits you can do!

Check out our full post on hotel circuits if you want Level 3!

We have a LOT of business travelers throughout the Rebellion! Learn how they stay fit on the road with the Nerd Fitness Starter Kit!

Home Workout #4: High-Intensity Interval Training 

You don’t have to head to the gym to do High-Intensity Interval Training. You can do a complete routine right in your own home!

HIIT is just following a specific regimen where you vary your speeds and intensity throughout a shorter run, swim, bike, or row.

Unless you have a giant backyard, running at home might be tough.

But you know what doesn’t require a lot of room?

Burpees!

To complete a burpee:

• Start standing up, then squat down and kick your legs out.
• Do a push-up, bring your legs back in, and explode up into a jump.
• For a HIIT workout, try to do 20 repetitions, then rest for two minutes.
• Repeat until you hate yourself.

Check out our full guide on How to Start Interval Training for some more ideas on HIIT workouts.

You can also check out our post “The 20-Min HIIT Workout for Home” for another living-room-friendly interval routine!

Home Workout #5: Attack of the Angry Birds

The Angry Birds Workout is designed to be done when you have 5 or 10 minutes to kill.

Sort of like playing Angry Birds…

Here’s how The Angry Birds Workout Plan works: it’s deceptively simple – only four major movements.

• Bodyweight squats
• Push-ups
• Pull-ups (or inverted rows)
• Planks

If you don’t have time to run through the whole sequence, no problem!

Depending on how much time you have during the day, you can do your whole workout at once, or break up your training into four different sessions throughout the day (with each session being ONE of the exercises).

Here’s a sample day for your No-Equipment Workout:

• Wake up, do 40 jumping jacks to warm up, and then do bodyweight squats.
• At lunch, you grab your suitcase (if you’re at work, milk jug if you’re at home) and do inverted rows.
• After work, you do another 50 jumping jacks and then do your push-ups.
• After dinner, you do your planks while watching TV.

You could even split it up over two days if needed, but the goal would be to do it the whole sequence at once.

The main Angry Birds Workout article describes in detail Levels 1-6, but here’s Level 3 for you:

• Bodyweight squats: 50 reps
• Push-ups: 50 reps
• Pull-ups: 10 reps
• Planks: 3-minute hold

Once you’ve done the complete routine, you have my permission to whip out your phone and play the actual game!

Home Workout #6: Train like Batman

We love the Caped Crusader here at Nerd Fitness, so naturally we have The Batman Bodyweight Workout for you to try!

Bonus points if you somehow do this no-equipment workout in a cave, as that’s how Bruce Wayne would roll.^[1]

This workout is separated into two days for you:

Batman No-Equipment Workout Day 1:

• Rolling squat tuck-up jumps: 5 reps
• Side to side push-ups: 5 reps
• Modified headstand push-ups: 5 reps
• Jump pull-up with tuck / Pull-up with Tuck-up: 5 reps
• Handstands against wall: 8 seconds

Batman No-Equipment Workout Day 2:

• ‘180 Degree’ jump turns: 5 reps
• Tuck front lever hold: 8 seconds
• Tuck back lever hold: 8 seconds
• Low frog hold: 8 seconds

This is a relatively advanced workout already, but if you want to progress to the next level, check out the main Batman Bodyweight Workout for tips on how to do just that.

Join our free weekly newsletter! It would make Alfred Pennyworth proud.

Home Workout #7: The PLP Progression

The PLP is a progressive program in which you complete one additional rep of three exercises – Pull-Ups, Lunges, and Push-Ups – every day, for two months.

NOTE: This is NOT a beginner program, and should not be attempted unless you have been training consistently and can do multiple repetitions of pull-ups and push-ups with great form.

Like this perfect push-up:

And this perfect pull-up:

Here’s how the PLP Progression works:

Day 1:

• Pull-ups: 10 reps
• Push-ups: 10 reps
• Lunges: 10 reps (each leg)

Day 2:

• Pull-ups: 11 reps
• Push-ups: 11 reps
• Lunges: 11 reps (each leg)

Day 3:

• Pull-ups: 12 reps
• Push-ups: 12 reps
• Lunges: 12 reps (each leg)

How long do you keep doing this?

As originally envisioned by Chad Waterbury, the PLP Workout lasts 60 days.^[3]

Yeah…by the end of it you’ll be doing more than 50 pull-ups.

There are two versions:

• If you can do 10 straight pull-ups: Start day 1 with 10 reps of each.
• If you cannot do 10 straight pull-ups: Start day 1 with 1 rep of each.

Complete your required reps each day in as many sets as you need, whenever you need to. The goal is to do it in as few sets as possible, but enough so that you can complete each rep with proper form.

Want to learn more? Check out my results on the PLP Workout.

Home Workout #8: The Star Wars Workout!

Do you have access to a hallway that you can commandeer for a bit?

Then you can do our Star Wars Workout!

It’s designed to be done in a very small space, like your home’s hallway…or an escape pod.

The “Padawan” Level of this workout is:

• 30-second knee or feet front plank (3 Sets)
• 10 assisted squats or squats (3 Sets)
• 10 doorway rows (3 Sets)
• A 60-second Farmer-carry (Farmer’s Walk) dumbbells (or milk jugs) (2 sets)
• March in place for 3 minutes of intervals (6 sets of 20 seconds on, 10 seconds off)
• 8 elevated or knee push-ups (4 sets)
• 60-second Doorway Leans (2 sets)

If you want to advance to the Jedi Knight or Master Levels, check out The Star Wars Workout, which will also offer you a full description of each move.

Bonus No-Equipment Workout: The Playground Circuit

Do you have a nearby playground? Why not work out there! If you have kids, you can do it together. Or let them ignore you.

I’ll give you a Level One workout, and a Level Two. Check out The 20-Minute Playground Workout for some Level Three exercises.

Level One

• Alternating step-ups: 20 reps (10 each leg)
• Elevated push-ups: 10 reps
• Swing rows: 10 reps
• Assisted lunges: 8 reps each leg
• Bent leg reverse crunches: 10 reps

Level Two

• Bench jumps: 10 reps
• Lower incline push-ups: 10 reps
• Body rows: 10 reps
• Lunges: 8 reps each leg
• Straight leg reverse crunches: 10 reps

After you’ve gone through a complete set three times, go down the slide!

Working out doesn’t have to suck…we know how to make it fun! Join the Rebellion to become part of our community!

Can Home Workouts Build Muscle or Help With Weight Loss?

Throughout our Online Coaching Program, we get two common questions for those wanting to train at home:

1. Can working out at home help me build muscle?
2. Can working out at home help me lose weight?

The answer to both of these: yep!

Let’s tackle them one by one.

#1) Can working out at home help me build muscle?

You can 100% build muscle mass at home.

Just ask out friend Jimmy here:

Read more on how Jimmy turned into Spider-Man from home!

The trick is to follow a progressive overload strategy, as Coach Jim outlines in this video:

With progressive overload, we want to make our workouts more and more challenging, thus putting additional strain on our muscles.

So to build muscle with home workouts, focus on:

• Increasing your repetitions.
• Decreasing your rest periods between exercises.
• Performing more difficult variations (knee push-ups to push-ups).
• Increasing your time under tension (by going slower).

That will help you build strength and muscle from your casa.

Next up:

#2) Can working out at home help me lose weight?

You can totally train at home for a successful weight loss strategy.

Again, we have a great example with one of our Online Coaching Clients, Sarah the Supermom:

The trick here is to couple your home workouts with adjustments to your nutrition.

We’re big believers that you can’t outrun your fork, so any successful weight loss plan will include a focus on building a healthy plate.

That will look something like this:

If you want some help on adjusting your nutrition, I’ve got two great resources for you:

• The Nerd Fitness Guide to Healthy Eating. This massive resource will help you slowly adjust your nutrition, without forcing you to give up the food you love (yes, you can still eat pizza here and there). No more diets, instead we’ll work on building habits together.
• Nerd Fitness Coaching. If you want to take it to the next level, one of our trained professionals can help you adjust your way of eating to help you reach your goals. No shame. No judgment. Just a like-minded nerd who will show you the way.

You don’t need to do this alone. Learn how we can help.

How to Build Your Own At-Home Workout

We just went over 8 workouts you can do at home (plus a workout you can do in a park).

You don’t have to stick to these though! I have two resources to help you design your own no-equipment workout:

1. The 42 Best Bodyweight Exercises: This guide will teach you how to perform the best bodyweight exercises – no equipment required! Check it out if you are unfamiliar with any of the movements referenced in today’s guide.
2. How To Build Your Own Workout Routine: Once you’re comfortable with a handful of bodyweight exercises, use this guide to pull them all together into a full-body workout!

That should get you going on building a workout you can do in the comfort of your own home.

Want more? Alright, eager beaver, I got you.

We built THREE options for people just like you:

1) If you want step-by-step guidance, a custom workout program that levels up as you get stronger, and a coach to keep you accountable, check out our killer 1-on-1 coaching program:

2) If you want a daily prompt for doing workouts at home, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

Try your free trial right here:

3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion. 

Sign up in the box below to enlist and get our guide, Strength Training 101: Everything You Need to Know. It’ll help you start incorporating these bodyweight moves into your training.

Alright, your turn: I’d love to hear how your home training is going!

Which workout above did you try? Did you make one of your own?

Leave a comment below with your results or any questions you have on working out at home.

For the Rebellion!

-Steve

PS: If you were going to buy one piece of equipment to utilize in your home, a kettlebell would offer you a lot of versatility:

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Photo Sources: Tithi Luadthong © 123RF.com, Evgenii Naumov © 123RF.com; Ekaterina Minaeva © 123RF.com; Hotel Room, af8images © 123RF.com, Tithi Luadthong © 123RF.com, Vintage House Bicycle,

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Before you fork out some cash for a personal trainer, read this guide!

It’ll help you spot the difference between a bad personal trainer and an AMAZING trainer. 

And trust us, having the right trainer can make ALL the difference in the world.

There’s nothing worse than spending 6+ months in a gym (and thousands of dollars) with a trainer, only to step on the scale and realize that you haven’t made any progress.

It’s the worst.

I’ve worked with good trainers and bad trainers over the past 16 years, have worked with the same online personal trainer since 2014, and we have a team of 15 personal trainers on Team Nerd Fitness.

Long story short, we know our stuff, and we’ll give it to you straight.

Whether or not you want to check out our 1-on-1 Online Training Program, this guide is going to help you with all the details.

Learn how an online personal trainer can change your life :

In this guide we’ll cover the good, the bad, and the ugly when it comes to personal trainers – both in-person and online:

• #1) What do you need from a personal trainer?
• #2) How to find a good personal trainer.
• #3) What are the signs of a bad personal trainer?
• #4) What certifications should a personal trainer have?
• #5) How much does a personal trainer cost?
• Pros and cons of hiring an online personal trainer.
• How to hire a personal trainer: next steps. 

What do you need from a personal trainer

First and foremost, understand that your diet is 80-90% of the battle.

Even if you worked with a trainer for 60-90 minutes every day, that still leaves you with 22-23 hours per day to screw things up if you don’t eat properly!

Hopefully, your trainer will also help you craft a nutritional strategy in addition to helping you build a workout strategy that aligns with your goals.

Start by picking your goals first and determine if a trainer you’re paired up with is the right fit for you. Like dating, you can meet somebody who’s amazing but not right for you.

If somebody is a competitive marathon runner, they might not be a great powerlifting coach, and vice versa.

So, start with your goals for finding a personal trainer:

1. Are you trying to lose 300 pounds? 20 pounds? Get to 10% body fat?
2. Are you trying to get stronger or hold your first handstand?
3. Do you want to become a competitive powerlifter?
4. Are you looking to run your first 5k?
5. Do you just want to get in shape, feel better, and enjoy exercise?

These goals will largely determine the type of trainer you’re looking for.

MISTAKE #1: Not making sure your trainer has expertise in the area you want to train in.

Expertise in one area does not necessarily make them a good fit in another!

After that, you’ll want to think about what you NEED from your personal trainer:

1. Are you looking for a powerlifting coach to show you the basics (squat, deadlift, bench) so your form is right? Just a few sessions up front and a few later down the line to confirm you’re on the right path might suffice.
2. Are you new to working out or looking to kick start your first 2 months of training with 2 sessions per week to keep you disciplined?
3. What type of person are you? Do you need more hands-on guidance throughout your workouts, or more space to take ownership and thrive on your own? Do you need somebody who will cheer you on or do you need tough love from somebody to call you on your bullshit?

Once you set proper expectations with what you want and how long you need a trainer for, then you can pick out one that hopefully will work for you.

Get matched with a coach that fits your personality!

How to find a good personal trainer

Once you find a trainer you are considering working with, the next step should always be an in-depth conversation.

MISTAKE #2: Blindly accepting what your trainer tells you without making sure you fit together! 

They SHOULD be listening to you completely and hear your full story.

They SHOULD ask about any past issues with injuries or experience with exercise. If you’re injured or have any deficiencies, they should know this so they can create a great program for you.

They SHOULD ask you about your nutrition. If they don’t ask about your nutrition, you’re going to be wasting your time.

They SHOULD practice what they preach. They don’t have to be an Olympian, but should have a healthy lifestyle.

They SHOULD tell you about their expertise and how they can help you. They should be able to share past successes of clients with you or point to their credentials and history of success.

They SHOULD set proper expectations. You won’t get ripped in a month, but they can let you know it could take many months to get in shape or build the right kind of habits.

That’s what to look for. These are the things we specifically focus on with our 1-on-1 online coaching program. We love helping people in a way that fits their lifestyle, at a pace that they feel great about, while actually having fun.

Exercise doesn’t need to suck! Click to learn about our Online Coaching program:

What are the Signs of a bad personal trainer?

Beware the “entertainment exercise” trainers with a routine that isn’t catered to your goals.

MISTAKE #3: Thinking a workout is more effective because it’s confusing.

Many trainers just try to confuse you with needlessly complex movements, and put all their clients through roughly the same cookie-cutter plan.

Why? because they know it makes them look knowledgeable without actually needing to do something effectively:

“Now balance on this bosu ball while doing these dumbbell squat lunge curls and standing on one foot with your tongue out! Muscle confusion!

I hope you saved some energy for the row machine.”

Tough workouts are great, but remember that while it’s easy to get someone tired (“go do 100 burpees!”), it’s harder to help someone slowly improve and build momentum.

Sure, it might elevate your heart rate and tire you out, but if it’s not building towards your goals in a way that you couldn’t do at home, what are you paying for?

They might also have just obtained a basic certification and stopped their education there, relying on ‘conventional wisdom’ rather than doing the research and building the experience.

If your trainer says any of the following phrases, run for the high hills:

• “Yeah you don’t want to squat too low – it’s bad for your knees.”
• “Use this machine; it’s safer for you than free weights” (unless you have an injury)
• “Yes, you should be using mostly your back. That’s why it’s called the back squat”
• “These (ab) exercise will burn fat from your stomach in no time” (You can’t spot reduce fat.)

I have overheard all of these sound bites from real trainers in real gyms, and it made me weep like the Native American in the 1970s pollution ad:

Your trainer should be results-focused, not focused on scheduling you a new session and keeping you around.

I often see clients working with trainers for months and months and that client never looks any different.

The trainer is just interested in cashing another check.

Remember, your personal trainer works for YOU: Don’t let them build a program that doesn’t actually fit your needs!.

Do they adjust your workout to take care of any pre-existing injuries you may have, or do they just give you a cookie cutter workout?

Are they encouraging or helping you succeed in the way you want to be encouraged, or are they scrolling through Instagram models on their phones while you’re doing your sets?

Are they putting in the time so they can see you get results, or are they putting in the time so they can check the box and collect your money?

You’re paying money for this person’s expertise and attention – it’s not too much to ask to find somebody who takes those things seriously.

What certifications should a personal trainer have?

There are a wide variety of personal trainer certifications and other “credibility indicators.”

The more traditional path – a degree in exercise science or kinesiology may mean the trainer in question is knowledgeable about the human body.

However, that doesn’t speak to any experience they may or may not have coaching in real-world circumstances.

6 of the most popular personal trainer certifications are:

1. NSCA: National Strength and Conditioning Association
2. ACSM: American College of Sports Medicine
3. NASM: National Academy of Sports Medicine
4. ACE: American Council on Exercise
5. NPTI: National Personal Training Institute
6. CrossFit

T-Nation provides a rundown of the pros and cons from a trainer’s perspective that we feel is also useful insight from a client’s perspective. Be sure to check them out if you want to learn more about what’s behind your trainer’s certification.

CrossFit certifications are completed in a single weekend. While a CrossFit certification does not make a trainer bad (there are plenty of excellent CrossFit coaches out there!), it does not guarantee excellence either.

Here are our thoughts on CrossFit.

A certification from NPTI – the National Personal Training Institute – is a credential gained from going to a full school on personal training (rather than attending a class or taking a test).

While no certification can fully promise excellence, we believe trainers with NPTI certifications are worth your consideration.

CAVEAT TO ALL OF THIS: Plenty of trainers who have NO certification are incredible, and plenty of other trainers have the most elite certifications and are terrible trainers.

MISTAKE #4: Blindly accepting a trainer’s credentials or discounting a trainer without certain credentials.

Certifications can be a starting point, but it shouldn’t be the determining factor.

One of the most important things to look for in your trainer isn’t a credential or certification at all, but real experience and an enthusiasm for helping you reach your goals.

For example:

Looking to powerlift or get into Olympic lifting? Look for someone who has successfully competed in their fields, or someone who actually coaches athletes who do compete!

Need to lose a lot of weight? Ask a trainer to share with you success stories from people who are like you.

In our view, finding a trainer with proven experience and a track record of performing or coaching (or both) in the area of your goals is the most valuable step you can take to ensure quality.

The credential is only a starting point.

Trainers aren’t cheap, but the benefits can be priceless.

Remember, you aren’t paying simply for their time with you. You’re paying for the years and years they’ve spent learning, training, and coaching.

It’s the years behind the certification that makes their time so valuable, so expect the cost of a trainer to be significantly more than the cost of a basic membership at your gym.

Learn more about our Online Coaching program!

How much does a personal trainer cost? Are Personal Trainers Worth it?

The cost of a personal trainer can vary dramatically depending on:

• Where you live (in an expensive city, small town, etc.).
• The quantity and duration of your training sessions.
• What kind of training you are looking for.

But you want specifics.

The average North American trainer charges $55 for an hour session.^[1]

That’s an “average” so let’s break it down a little.

Here are the prices for working with a trainer in various capacities at my generic commercial gym in the NYC area (definitely on the more expensive end):

• 4 sessions per month: $95 per session = $380/month
• 8 sessions per month: $85 per session = $680/month
• 12 sessions per month: $79 per session = $948/month

Is this pricing more or less than you expected?

Here is how much a personal trainer costs at:

1. Global Gyms: Most big box gyms offer personal training:
   • LA Fitness: you can expect to pay about $60 per session.
   • 24-Hour Fitness: it’ll be about $80 per session.
   • Anytime Fitness: as little as $35 a session.

2. Luxury Gyms: If you go to a more upscale gym like Equinox, expect to pay “luxury” prices of $110+ an hour.

3. In-Home Personal Training. If you don’t want to head to the gym, you can actually have a personal trainer come to your home. The cost on this could be all over the place, but a rough average would be about $65 for an hour session.

Different trainers will have different qualifications and expertise, leading to vastly different training experiences.

This can be really important.

MISTAKE #5: Thinking “more expensive” automatically means “better results.” 

Cost is not the right metric. VALUE is the right metric!

Depending on your goals and the results you’re after:

• $30 per session might be overpaying for a crap trainer who gives you a generic workout and doesn’t care about you. 
• $100 per session might be a STEAL if it’s an amazing trainer that gets to know your life and your personality, motivates you in the way you need to be motivated, and helps you get past a plateau when you stall.

That’s why remembering your “get in shape” goals is critical when buying a personal trainer.

If you’re looking to do 5 sessions to improve your powerlifting technique, that’s different than hiring a trainer to be with you in person 3x a week to get you to the gym.

HOW TO THINK ABOUT HIRING A TRAINER: 

You’re not just paying for an hour of somebody’s time.

You’re paying for their years of experience, schooling, training, and expertise.

You’re paying to outsource ALL of your fitness questions to somebody who knows what they’re doing.

Somebody who gives you the confidence you’re training correctly.

So instead of “I am paying this trainer for 1 hour, this is too expensive,” what you’re really paying for is confidence, momentum, and (hopefully) results.

As somebody who has worked with an online trainer since 2014, I would pay any amount of money to my coach (just don’t tell him that) because I love getting results after years of struggle.

How does an in-person trainer compare to our online coaching program?

Our pricing comes in at a less-expensive price than 4 sessions per month with a trainer.

In addition to building you a workout program for the month, we also help you with your nutrition, mindset, and goals, and answer all the questions you have.

There are very real pros and cons to hiring an online personal trainer, so make sure you read that next section.

So a trainer can be AMAZING and worth every penny, IF you have the right one who also takes an active role in your nutrition.

After all, workouts only make up 1-3 hours per week.

What about the other 165? That’s where the progress happens! And your coach should be helping you there too!

Learn more how our Online Coaching Program can help you actually hit your goals!

SHOULD I HIRE AN ONLINE PERSONAL TRAINER? WHAT ARE THE PROS AND CONS OF AN ONLINE PERSONAL TRAINER?

Warning: I’m going to be slightly biased in this area, but I’ll share the honest pros and cons of online training:

As I’ve mentioned, I’ve been working with an online trainer since 2014, and it’s allowed me to prove an internet troll wrong and then lose 22 pounds in 6 months while getting super strong!

Here are the Pros to Online Personal Training:

#1) Freedom to fit your schedule. With an online personal coach, you can train when and where you want to fit your schedule – your coach builds the workout program for you ahead of time, so you can fit it in at your convenience.

Compare this to a traditional coach, and you’re at the mercy of their busy schedule. If they only have time Friday morning at 8am, and you’re not a morning person, conflict ensues.

#2) Persistent worldwide accountability. I’m borrowing this phrase from a NF Coaching Client, Jeff (his success story is great). No matter where in the globe you are, your online trainer comes with you.

Which means the accountability never stops. If you travel for work, your coach can plan for that and build you a special travel routine. Getting relocated for work? No problem – your coach will still be there.

#3) Nutritional guidance. With most traditional personal trainers, you engage with them only during your scheduled visits: they help you work out and that’s about it.

With an online personal trainer, you’re connected whenever you have access to the internet. And I would imagine that MOST online coaching programs, work with you on the most important part of the equation: eating healthier!

AKA everything that happens in the 23 hours outside of the gym.

#4) More cost-effective. Most in-person personal trainers are expensive, especially if you work out with them two or three times a week.

That’s because if your trainer is working with you, they can’t work with anybody else at the same time.

When you work with an online coach, because you aren’t training with them 1-on-1 in the gym, they can provide more cost-effective guidance.

When you factor in their availability via chat and their help on habits and your nutrition, you’re looking at a life-changing experience if you find a coach that fits your personality.

#5) It might be the only option. With so many gyms closing because of the pandemic, you might not even have much of a choice here. Here’s our guide to staying in shape (while staying inside) if you need to train from home. 

When comparing online coaches versus regular coaches, I’m going to share the cons as if you have the option between a GREAT online coach and a GREAT in-person coach.

Neither of those is guaranteed.

Here are the cons of an online coach when compared against a real-life equivalent:

#1) Your coach can’t do the work for you. There’s nothing stopping you from skipping your workout and lying to your online coach that you did it. Nobody wins in this scenario, but I can totally see it happening.

So yeah, an online coach can’t pick up the weight for you, and they can’t yell at you to put down the donut. You have to do the work!

#2) No real-time feedback and instant form check. If you’re learning how to powerlift, or you’re going for a particular heavy lift, having a coach right there is HUGE.

They can tell you to move your squat slightly wider. They can guide you through the movement and consistently remind you – even when tired – to keep great form.

Although we do form check videos, where we have coaches and clients send clips back and forth to each other, it’s not the same as having somebody critique you in real-time.

If you’re looking to nail a particularly challenging lift, or learn a dangerous gymnastics move, working with a trained professional in person is invaluable.

#3) The value of sunk cost. If you pay for a month of online coaching, there’s nothing inherently motivating you to go to the gym when it’s cold and you’re tired – your coach can’t yell at you, and you’re not letting anybody down in the moment when you don’t make it.

Compare this to working with a real coach in person.

You paid $100 for a session, and if you don’t show up, that money is *POOF* gone. So you tell yourself, “I already paid for this, and my coach is gonna be mad, I should probably go.”

And then you go. And you’re so glad that you did.

Although your online coach can notice that you haven’t signed in on your app, and they can ask what’s going on, this is after the fact compared to an in-person coach getting stood up.

There’s a lot to consider when debating in-person training vs. an online personal trainer.

I wouldn’t say one format is clearly better than or superior to another. It really depends on what you’re after and the circumstances of your situation.

MY PERSONAL EXPERIENCE: I’ve been working with an online trainer since 2014, and it’s truly been life-changing for me.

I had some goals that had evaded me despite a DECADE of effort, and it took a great coach to coax out the right strategy. It’s how I say (jokingly) that I went from Steve Rogers to Captain America.

And it was my coach’s programming that got me a 420-pound deadlift at a bodyweight of 172 pounds:

 

View this post on Instagram

 

A post shared by Steve Kamb (@stevekamb) on Nov 21, 2018 at 10:43am PST

I’m not gonna set any powerlifting records, but I’m healthier, happier, and stronger each and every month, and I’m damn proud of that.  

For somebody that can’t afford a top-of-the-line professional coach for each session, having an online coach to build your programming and guide your food choices is a verrrrry close second.

Start training and get results today. Learn more about our Coaching Program!

How to hire a personal trainer

HERE’S MY ADVICE: Give your new personal trainer 5 sessions before making a decision that things aren’t working out (sessions are often sold at a discount in a package).

The first session is often exploratory, explanatory, and introductory, and the trainer needs to test your limits and movements to build upon that.

This isn’t a “get fit quick” strategy, but rather one that could take months and months for you to find the right person to aid you on your journey.

Don’t expect miracles in a day!

A few words of wisdom if you do hire a trainer:

DO NOT USE YOUR TRAINER AS AN EXCUSE: Too many people will hire up a trainer and give no effort in the gym or the kitchen.

Then, when they fail to see results they can turn to their friends and say “man, my trainer is terrible, THAT’S why I’m not losing weight/getting stronger/etc.”

This happens so much more often than you’d think. A trainer is a guide, like Morpheus.

You have to take the pill and walk through the door yourself.

MAKE CRITICISM CONSTRUCTIVE CRITICISM: Often when the trainer asks them to do something (walk every day, throw away junk food, eat a vegetable), the client/trainee comes back with 1,001 reasons why they can’t do that.

No compromise or discussion of possible solutions. This stinks.

Instead of saying “no,” offer an alternative solution and negotiate a plan: “I don’t really like broccoli, do you have a way to make vegetables taste better?”

In other words, don’t look for problems, look for solutions.

IF YOU ENJOY WORKING WITH YOUR TRAINER: Let them know and continue working with them.

The more information you can give them on your progress, the easier it will be for them to alter your program as you go on.

IF YOU DON’T ENJOY WORKING WITH YOUR TRAINER: That’s okay too. Not all relationships end in marriages.

Some first dates suck, and some trainers aren’t what you need.

I think you can be honest with them and let them know that it’s not a good fit and you will not be continuing to work with them.

Good trainers at this point will ask what they could have done better.

Trainers who are simply after your money may guilt trip you or beg you to stick around. Try somebody new and keep the search going.

REMEMBER: this is a lifelong quest, and you’re on the hunt for a great guide to help you on your journey.

They won’t do the work for you, and they can’t work miracles.

Have proper expectations, do what you’re told, and this could be the best investment you’ll make in your entire life!

Trainers in the Rebellion, what did I miss?

Those who have had experience working with Trainers, any wisdom to share from your experience?

One final note: Going to a gym is intimidating, especially if you’re starting out.

If you are in a location where there aren’t any great trainers, you don’t have access to a gym, or you’re just not ready to work with somebody in person, consider checking out our Online Coaching Program!

Schedule a free call to learn more by clicking on the image below:

If you have questions about what you need to look for when it comes to training with a coach in person, or even questions about working with an online trainer, leave them in the comments below so I can chime in!

-Steve

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photo: Decathlon, wikimedia: high five, Wikimedia: Spot, Bicycle, Wikimedia: stretching, Amazing playground: bicycles and football

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This step-by-step strategy guide will tell you everything you need to do to lose weight and get healthy starting today.

I know you have lots of questions, and I promise I’ll answer every single one of them (yes, even that one).

These are the exact strategies we tailor to each 1-on-1 Online Coaching Clients, and I’m excited to share them with you today.

We create custom workout programs that get results! Learn more:

In this guide we’ll discuss:

• Step #1: WHY you want to get in shape (Inspiration)
• Step #2: HOW to eat (Nutrition)
• Step #3: WHAT to do for exercise (Move!)
• Step #4: WHO belongs on your Squad (Support)
• Real Talk: How quickly can I get in shape? (The Truth)

Four easy steps to obtain the Nerd Fitness “Triforce of Winning!”

“But Steve, ‘tri’ means three…”

…don’t worry about that, because Triforce!

Either way, you got this.

You can read our overall philosophy below (which has helped hundreds of thousands of people), and help you get started today!

Step 1: WHY Do You Want to Get In Shape? (Inspiration)

Let’s start here. WHY are you reading this guide? 

Do you want to get in shape to:

1. Start dating again?
2. Win a weight loss competition at work?
3. Eventually play with your newborn son?
4. Grow old with your significant other?
5. Prove everybody wrong who said “you can’t do it?”
6. Because you just want to look good naked?

Have a freaking reason, friend!

Write it down, hang it up in your bedroom, tattoo it on your face, write it down on a piece of paper and staple it to your forehead.

Whatever.

Just keep that reason for wanting a better life at the front of your mind at all times.

With our 1-on-1 Coaching Clients, we call this “Your Big Why.”

This reason is going to help you keep going when it’s raining or you’re tired or you had a crappy day at work and you just want to binge-watch the Office and eat takeout.

In addition to having a good reason, many people get inspired by reading success stories of folks like them.

Luckily for you, we have lots of those stories on Nerd Fitness with many more to come. These are real people who love video games and books and work desk jobs (click on each to hear their full story):

#1) LESLIE THE SINGLE MOM WHO GOT STRONG AS HELL:

#2) JIMMY THE AEROSPACE ENGINEER WHO TURNED HIMSELF INTO SPIDER-MAN:

#3) STACI WHO STARTED POWERLIFTING AND FOUND CONFIDENCE:

#4) JEFF THE DOCTOR WHO TRAVELS 2 WEEKS EVERY MONTH – HE FINALLY GOT HEALTHY:

#5) CHRISTINA WHO GREW STRONG  TO DO PULL-UPS AND BEGAN TO HIKE THE WORLD:

Maybe success stories aren’t your thing.

Completely understandable.

Instead, perhaps you like to get your inspiration from slightly nerdier articles from your favorite stories:

• Indiana Jones
• The Lord of the Rings
• The Legend of Zelda
• Hunger Games
• Assassin’s Creed
• Star Wars
• The Matrix

Or maybe you’re a video fan! 

Well then, videos like these might make you want to run through brick walls.

#1) Here’s a video that states “When you want to succeed as bad as you want to breathe, then you’ll be successful.”

#2) Some tips from the Terminator might get you motivated too:

#3) You might shed some tears of inspiration with this one:

…like to read?

This article will make you want to start strength training today.

Why all this focus on inspiration and motivation?

Because getting in shape will never be “easy”.

The first week – while you’re excited – is fun.

It’s the rainy days and snow days and busy days at work when you DON’T want to work out that will decide whether or not you actually get in shape.

But…

Unless you can find the discipline to push through those tough days, it becomes easier than ever to give up at the first sign of resistance.

And the name of the game is “consistent adherence.”

In other words, not skipping a workout and consistently eating healthy.

Step 2: How to Eat (Nutrition)

If you want to get in shape quickly, start making slightly better food choices!

80% of your success when it comes to getting healthy will depend on your diet – unless you are running marathons on a daily basis, you cannot outrun your fork, and you can’t out-train a bad diet.

If you’re not losing weight, it’s because you’re eating too many calories!

So, if you can work on making SLIGHTLY better food choices, and filling up your plate with plenty of protein and vegetables, you’re less likely to overeat calories!

Whether you want to count calories, cut out certain foods, or attempt a new diet altogether, this is the most important step you can take:

• Start here: How to Eat Healthy – yes, it’s a long read. But it covers the basics and teaches you what to eat and not to eat.
• The 5 Rules of Weight Loss – This guide will help you lose weight without having to go on “yet another diet.”
• “How to Lose Weight: Pick the Right Diet“ – Speaking of diets, here’s an explanation of all the popular diets and how to pick the one that’s right for you.”
• Short on money? – No problem, here’s How to Eat Healthy Without Breaking the Bank. 

Now, most people can’t stick with nutritional changes because they try to make TOO many changes at once, their stomach freaks out and they run back to their comfort foods.

Sure, you can do things like the Keto Diet or Paleo Diet, but restrictive diets are really tough to stick with for the long term.

And temporary changes create temporary results! 

My advice? Pick one food change every few weeks, and stick with it.

To get in shape, you could try:

• Eating fewer calories per day.
• Switching to diet soda.
• Eating more vegetables.
• Cooking your own meal once a week.

These small changes can lead to big successes in the long run.

I know how changing your diet can be overwhelming sometimes, and sticking with changes in the long term is really tough.

It’s why we built a 10-level NF Diet that tells you exactly how to transition your diet slowly so you can lose weight the right way and transform your physique permanently!

Step 3: What to do For exercise (Move!)

Okay, so now you should be all fired up and inspired and thinking,

“Hey Steve, this Nerd Fitness stuff is cool. I’m ready to get in shape.”

Let’s get started.

A) Pick goals that are SMART (specific, measurable, achievable, relevant, and timely). Be incredibly specific with your goals so that you can actively plan what steps are needed to achieve those goals:

• “I’m going to lose 25 pounds this year by going to the gym 3 times per week for the next 6 months.”

That’s a good goal.

Alternatively, you could also work on a reoccurring habit that will indirectly help your goal.

EXAMPLE: “I’m going to walk to Mordor by walking a mile every day for a month. If I go for a walk, I win.”

This allows you to review your day/week with a simple question: “Did I do what I set out to do?”

Whichever method you decide, it’s important to be deliberate in your actions:

1. If you are setting goals – be SUPER SPECIFIC, write them down, and plan them out.
2. If you are building new habits – add them to your calendar, set phone alarms or alerts, and do them EVERY DAY.
3. Understand that Rome wasn’t built in a day, and Optimus Prime didn’t transform in one move. This is NOT a diet, or a quick fix, but a LIFESTYLE CHANGE. Don’t expect results overnight, or abs in two weeks. Slow, steady progress.

Next, we need to…

B) Identify your Kryptonite.

Think back to the last time(s) you tried to get in shape and lose weight.

• How successful were you?
• How long did you stick with it?
• What made you fall off the wagon?

If you failed, congratulations!

You already know which “get in shape” method doesn’t work for you.

It’s simply the wrong piece of the puzzle you’re trying to solve.

They say the definition of insanity is doing the same thing over and over again and expecting different results.

So unless you enjoy not getting results, don’t try to get in shape the same way you did last time…it AIN’T gonna work!

If you counted calories, ran on a treadmill, and did kickboxing and you’re not happy with the results, it’s time to try something new.

Ask yourself:

• Did work got busy or you went on vacation?
• Was it because you actually hated exercising?

Whatever it was, you need to pick a different strategy this time.

C) Find an activity that makes you happy, and do it all of the time.

• Do you like to run? Awesome, do that (just do it right).
• Do you like to lift weights? Awesome, make sure your workouts don’t suck.
• Maybe you like yoga, or dodgeball, or Ultimate Frisbee, or rock climbing, or whatever!

If you tell me that “I don’t like to exercise,” then you just haven’t found the activity that makes you happy yet.

Here are 40 Ways to Exercise Without Realizing It.

We’re genetically designed to be active, so find something you enjoy doing.

So if you “don’t like exercise,” it’s time to try new things until you find something that you DO like.

Sign up for a new class, join your company’s running club for a day, try out something in your basement or living room, just keep trying new stuff until you find something that you like.

And then do it as often as you can. As long as you’re consistently under your daily caloric energy expenditure, you will lose weight.

D) Supercharge your results and build a great physique.

And last but not least, learn how to get strong.

Getting stronger is one of the BEST things you can do to lose weight and get in shape.

Your body processes calories differently when you are strength training compared to other forms of exercise.

Coach Matt explains this in our video for body recomposition:

If you want more here, check out Losing Fat and Gaining Muscle (at the Same Time).

A quick explanation:

Your body needs to burn extra calories to rebuild all the muscles you just worked out during a strength training workout.

Therefore, there will be fewer calories to go around to store as fat!

This leads to lower body fat percentage and tighter muscles.

WIN WIN WIN!

My Advice: don’t overcomplicate things.

Here is a basic beginner bodyweight workout today that you can do in your own home too:

Here are 7 more Home Workouts for you to wet your whistle with.

Oh, what’s that? You enjoy working out in a gym?

Great! Here are 6 Beginner Gym Workouts you can start today.

And if you need even more examples, here are 15 Circuit Training Workout Routines to follow too! 

To recap, here’s how to start getting in shape today:

1. Determine your goals or habits you want to establish.
2. Determine why your previous attempts didn’t work.
3. Pick a fun exercise that makes you happy, and do it. A lot.
4. Get stronger than you were yesterday.

If you’re overwhelmed at the very idea of how to get in shape, I hear ya. 

From bootcamps to “What is CrossFit” to Weight Watchers to paleo to vegan to Klingon, how are you supposed to make sense of all this information to find the right path?

The truth is that there is no ONE path that works for everybody.

So, if you want a coach to build a workout program and diet plan that’s specific to YOUR unique situation, check out our 1-on-1 Online Coaching Program.

Step 4: Who is On Your Squad? (Support)

Last but not least, you need support.

Yes, I understand it’s kind of fun to be an army of one: the lone ranger trying to succeed against insurmountable odds….but it’s not necessary.

Once you decide to get in shape, want to know the best way to guarantee success? 

Here are 5 ways to find support while getting in shape:

#1) Consider making it public.

• Tell your friends, start a blog, and/or inform your co-workers and ask them to keep you accountable!
• Unless you like being called a quitter, you’ll probably think twice about skipping out on your workouts.
• Maybe your word isn’t your bond, and you need a different kind of motivation and support to succeed.

#2) Put your money where your mouth is.

My buddy Saint said he would pay his friends $500 if he didn’t get in absolutely incredible shape for his wedding six months down the road.

Saint didn’t have $500 to lose, so he decided instead to just get in great shape…and it worked.

#3) Build your own Jedi Council.

Find people who are:

• Stronger than you and work out with them.
• Faster than you and run with them.
• More educated than you and ask them questions.

There could even be a droid out there you’re looking for…

These are people that you can turn to when you need advice or help. If you don’t know anybody in real life, keep reading…

#4) Find a workout buddy, hire a trainer, or hire a coach!

There are going to be days when you want to sleep in and skip your workout. There will be afternoons following a crappy day of work where all you want to do is play Halo.

Find somebody who’s at a similar level of fitness as you, and work out with them!

He/she will push you on days when you’re dragging, and vice versa.

You can inspire and support each other, feed off of each other’s success, and offer up tough love when the complaining gets too much (and yes, there will be complaining).

Now, let’s say you’re the ONE person in your group of friends that wants to get in shape.

Or you’re the only person in your office who doesn’t stuff his face every day. Maybe you don’t have anybody to turn to for support or advice…

Welp, we’ve got you covered: 

The Nerd Fitness community – a persistently amazing, always inspiring, never judgmental group of people who want nothing more than to help you succeed.

I have never been more excited and proud to be part of a community.

Or if you want to take it to the next level…

#5) Join our coaching program: If you like the cut of our jib, consider hiring one of our nerdy trainers to keep you accountable and answer any questions you have.

I’ve been working with an online trainer for 4+ years now and it’s the best money I spend each month.

Work with an online personal trainer and get results that actually last. Learn more:

Real Talk: How Quickly can I get in Shape? How Fast Can I lose Weight?

Today is the first day of the rest of your life.

Pick a goal that you hope to accomplish in the next 30 days and then start working towards it.

Keep it simple but specific, and get started today.

But I know your next question:

“How fast can I get in shape, Steve?” 

We have a full article right here answering that question, but I’ll give you the short honest answer here:

You can expect to lose around 1-2 pounds per week safely if you start reducing your calorie intake (80% of the equation) and moving more (20% of the equation).

I know there are absurd diets like the Military Diet that says “Lose 10 pounds in 7 days!” But don’t believe it.

Temporary changes create temporary results! 

And our goal is for you to be slightly healthier today than you were yesterday.

And then healthier and happier next year compared to this year.

It means you should be thinking in terms of Years and Days, not weeks and months:

Instead of asking “How quickly can I lose weight?” instead ask “What do I need to do to build the right habits NOW so they become automatic LATER?”

• Do a few push-ups.
• Go for a walk.
• Eat a vegetable.

Join the Rebellion – start fixing your nutrition with small changes today.

If you just finished reading these 2,500 words and you’re still overwhelmed, you’re not alone! 

This stuff overwhelms the best of us. If you are looking for a bit more hands-on instruction, or you really want the peace of mind knowing that you’re doing the correct program, I got ya!

We have three options that have both helped thousands upon thousands of people like you get started:

#1) Most involved: Our 1-on-1 coaching program where a NF coach will get to learn your situation, your lifestyle, and your experience, and then build a workout program and nutritional strategy that fits into your busy life.

We get to know you better than you know yourself, and we’ve got the results to prove it! Consider checking out our coaching program if you’re looking for that next level of expert guidance and accountability.

Our coaching program is like having Yoda in your pocket (not literally). Learn more:

#2) Go-At-Your-Own-Pace, Do It Yourself: Nerd Fitness Journey. This is our app that allows you to get in shape while building your own superhero..

Tons of bodyweight workout plans (no gym required), a nutritional program that won’t make any scary changes, video demonstrations exercises, boss battles, daily wins, and group challenges!

Oh, and you’ll earn XP and receive loot the whole time.

Sign up for your free trial right here:

And don’t forget to…

#3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion. You’ll meet individuals who are attempting to get in shape the 1st time or the 50th time, all who want to better themselves alongside of you. 

Sign up in the box below to enlist and get our Rebel Starter Kit, which includes all of our “work out at home” guides, the Nerd Fitness Diet Cheat Sheet, and much more!

Big things come from small beginnings, so pick the tiniest change or action you can take to get started, and then repeat that every day.

As you start to build the habit, you can increase the ‘difficulty’ and try something a bit more challenging, but it all starts with habit building.

Educate yourself, find your inspiration, and create your support group. 

Welcome to the Rebellion.

Any questions?

-Steve

###

Day 346, Lunar School Bus, Not All Heroes Wear Capes, Family Portrait, Mountain Biker

The post Blog first appeared on Nerd Fitness.

from Nerd Fitness: Helping You Lose Weight, Get Stronger, Live Better. https://ift.tt/2iF0vxk
via IFTTT

This step-by-step strategy guide will tell you everything you need to do to lose weight and get healthy starting today.

I know you have lots of questions, and I promise I’ll answer every single one of them (yes, even that one).

These are the exact strategies we tailor to each 1-on-1 Online Coaching Clients, and I’m excited to share them with you today.

We create custom workout programs that get results! Learn more:

In this guide we’ll discuss:

• Step #1: WHY you want to get in shape (Inspiration)
• Step #2: HOW to eat (Nutrition)
• Step #3: WHAT to do for exercise (Move!)
• Step #4: WHO belongs on your Squad (Support)
• Real Talk: How quickly can I get in shape? (The Truth)

Four easy steps to obtain the Nerd Fitness “Triforce of Winning!”

“But Steve, ‘tri’ means three…”

…don’t worry about that, because Triforce!

Either way, you got this.

You can read our overall philosophy below (which has helped hundreds of thousands of people), and help you get started today!

Step 1: WHY Do You Want to Get In Shape? (Inspiration)

Let’s start here. WHY are you reading this guide? 

Do you want to get in shape to:

1. Start dating again?
2. Win a weight loss competition at work?
3. Eventually play with your newborn son?
4. Grow old with your significant other?
5. Prove everybody wrong who said “you can’t do it?”
6. Because you just want to look good naked?

Have a freaking reason, friend!

Write it down, hang it up in your bedroom, tattoo it on your face, write it down on a piece of paper and staple it to your forehead.

Whatever.

Just keep that reason for wanting a better life at the front of your mind at all times.

With our 1-on-1 Coaching Clients, we call this “Your Big Why.”

This reason is going to help you keep going when it’s raining or you’re tired or you had a crappy day at work and you just want to binge-watch the Office and eat takeout.

In addition to having a good reason, many people get inspired by reading success stories of folks like them.

Luckily for you, we have lots of those stories on Nerd Fitness with many more to come. These are real people who love video games and books and work desk jobs (click on each to hear their full story):

#1) LESLIE THE SINGLE MOM WHO GOT STRONG AS HELL:

#2) JIMMY THE AEROSPACE ENGINEER WHO TURNED HIMSELF INTO SPIDER-MAN:

#3) STACI WHO STARTED POWERLIFTING AND FOUND CONFIDENCE:

#4) JEFF THE DOCTOR WHO TRAVELS 2 WEEKS EVERY MONTH – HE FINALLY GOT HEALTHY:

#5) CHRISTINA WHO GREW STRONG  TO DO PULL-UPS AND BEGAN TO HIKE THE WORLD:

Maybe success stories aren’t your thing.

Completely understandable.

Instead, perhaps you like to get your inspiration from slightly nerdier articles from your favorite stories:

• Indiana Jones
• The Lord of the Rings
• The Legend of Zelda
• Hunger Games
• Assassin’s Creed
• Star Wars
• The Matrix

Or maybe you’re a video fan! 

Well then, videos like these might make you want to run through brick walls.

#1) Here’s a video that states “When you want to succeed as bad as you want to breathe, then you’ll be successful.”

#2) Some tips from the Terminator might get you motivated too:

#3) You might shed some tears of inspiration with this one:

…like to read?

This article will make you want to start strength training today.

Why all this focus on inspiration and motivation?

Because getting in shape will never be “easy”.

The first week – while you’re excited – is fun.

It’s the rainy days and snow days and busy days at work when you DON’T want to work out that will decide whether or not you actually get in shape.

But…

Unless you can find the discipline to push through those tough days, it becomes easier than ever to give up at the first sign of resistance.

And the name of the game is “consistent adherence.”

In other words, not skipping a workout and consistently eating healthy.

Step 2: How to Eat (Nutrition)

If you want to get in shape quickly, start making slightly better food choices!

80% of your success when it comes to getting healthy will depend on your diet – unless you are running marathons on a daily basis, you cannot outrun your fork, and you can’t out-train a bad diet.

If you’re not losing weight, it’s because you’re eating too many calories!

So, if you can work on making SLIGHTLY better food choices, and filling up your plate with plenty of protein and vegetables, you’re less likely to overeat calories!

Whether you want to count calories, cut out certain foods, or attempt a new diet altogether, this is the most important step you can take:

• Start here: How to Eat Healthy – yes, it’s a long read. But it covers the basics and teaches you what to eat and not to eat.
• The 5 Rules of Weight Loss – This guide will help you lose weight without having to go on “yet another diet.”
• “How to Lose Weight: Pick the Right Diet“ – Speaking of diets, here’s an explanation of all the popular diets and how to pick the one that’s right for you.”
• Short on money? – No problem, here’s How to Eat Healthy Without Breaking the Bank. 

Now, most people can’t stick with nutritional changes because they try to make TOO many changes at once, their stomach freaks out and they run back to their comfort foods.

Sure, you can do things like the Keto Diet or Paleo Diet, but restrictive diets are really tough to stick with for the long term.

And temporary changes create temporary results! 

My advice? Pick one food change every few weeks, and stick with it.

To get in shape, you could try:

• Eating fewer calories per day.
• Switching to diet soda.
• Eating more vegetables.
• Cooking your own meal once a week.

These small changes can lead to big successes in the long run.

I know how changing your diet can be overwhelming sometimes, and sticking with changes in the long term is really tough.

It’s why we built a 10-level NF Diet that tells you exactly how to transition your diet slowly so you can lose weight the right way and transform your physique permanently!

Step 3: What to do For exercise (Move!)

Okay, so now you should be all fired up and inspired and thinking,

“Hey Steve, this Nerd Fitness stuff is cool. I’m ready to get in shape.”

Let’s get started.

A) Pick goals that are SMART (specific, measurable, achievable, relevant, and timely). Be incredibly specific with your goals so that you can actively plan what steps are needed to achieve those goals:

• “I’m going to lose 25 pounds this year by going to the gym 3 times per week for the next 6 months.”

That’s a good goal.

Alternatively, you could also work on a reoccurring habit that will indirectly help your goal.

EXAMPLE: “I’m going to walk to Mordor by walking a mile every day for a month. If I go for a walk, I win.”

This allows you to review your day/week with a simple question: “Did I do what I set out to do?”

Whichever method you decide, it’s important to be deliberate in your actions:

1. If you are setting goals – be SUPER SPECIFIC, write them down, and plan them out.
2. If you are building new habits – add them to your calendar, set phone alarms or alerts, and do them EVERY DAY.
3. Understand that Rome wasn’t built in a day, and Optimus Prime didn’t transform in one move. This is NOT a diet, or a quick fix, but a LIFESTYLE CHANGE. Don’t expect results overnight, or abs in two weeks. Slow, steady progress.

Next, we need to…

B) Identify your Kryptonite.

Think back to the last time(s) you tried to get in shape and lose weight.

• How successful were you?
• How long did you stick with it?
• What made you fall off the wagon?

If you failed, congratulations!

You already know which “get in shape” method doesn’t work for you.

It’s simply the wrong piece of the puzzle you’re trying to solve.

They say the definition of insanity is doing the same thing over and over again and expecting different results.

So unless you enjoy not getting results, don’t try to get in shape the same way you did last time…it AIN’T gonna work!

If you counted calories, ran on a treadmill, and did kickboxing and you’re not happy with the results, it’s time to try something new.

Ask yourself:

• Did work got busy or you went on vacation?
• Was it because you actually hated exercising?

Whatever it was, you need to pick a different strategy this time.

C) Find an activity that makes you happy, and do it all of the time.

• Do you like to run? Awesome, do that (just do it right).
• Do you like to lift weights? Awesome, make sure your workouts don’t suck.
• Maybe you like yoga, or dodgeball, or Ultimate Frisbee, or rock climbing, or whatever!

If you tell me that “I don’t like to exercise,” then you just haven’t found the activity that makes you happy yet.

Here are 40 Ways to Exercise Without Realizing It.

We’re genetically designed to be active, so find something you enjoy doing.

So if you “don’t like exercise,” it’s time to try new things until you find something that you DO like.

Sign up for a new class, join your company’s running club for a day, try out something in your basement or living room, just keep trying new stuff until you find something that you like.

And then do it as often as you can. As long as you’re consistently under your daily caloric energy expenditure, you will lose weight.

D) Supercharge your results and build a great physique.

And last but not least, learn how to get strong.

Getting stronger is one of the BEST things you can do to lose weight and get in shape.

Your body processes calories differently when you are strength training compared to other forms of exercise.

Coach Matt explains this in our video for body recomposition:

If you want more here, check out Losing Fat and Gaining Muscle (at the Same Time).

A quick explanation:

Your body needs to burn extra calories to rebuild all the muscles you just worked out during a strength training workout.

Therefore, there will be fewer calories to go around to store as fat!

This leads to lower body fat percentage and tighter muscles.

WIN WIN WIN!

My Advice: don’t overcomplicate things.

Here is a basic beginner bodyweight workout today that you can do in your own home too:

Here are 7 more Home Workouts for you to wet your whistle with.

Oh, what’s that? You enjoy working out in a gym?

Great! Here are 6 Beginner Gym Workouts you can start today.

And if you need even more examples, here are 15 Circuit Training Workout Routines to follow too! 

To recap, here’s how to start getting in shape today:

1. Determine your goals or habits you want to establish.
2. Determine why your previous attempts didn’t work.
3. Pick a fun exercise that makes you happy, and do it. A lot.
4. Get stronger than you were yesterday.

If you’re overwhelmed at the very idea of how to get in shape, I hear ya. 

From bootcamps to “What is CrossFit” to Weight Watchers to paleo to vegan to Klingon, how are you supposed to make sense of all this information to find the right path?

The truth is that there is no ONE path that works for everybody.

So, if you want a coach to build a workout program and diet plan that’s specific to YOUR unique situation, check out our 1-on-1 Online Coaching Program.

Step 4: Who is On Your Squad? (Support)

Last but not least, you need support.

Yes, I understand it’s kind of fun to be an army of one: the lone ranger trying to succeed against insurmountable odds….but it’s not necessary.

Once you decide to get in shape, want to know the best way to guarantee success? 

Here are 5 ways to find support while getting in shape:

#1) Consider making it public.

• Tell your friends, start a blog, and/or inform your co-workers and ask them to keep you accountable!
• Unless you like being called a quitter, you’ll probably think twice about skipping out on your workouts.
• Maybe your word isn’t your bond, and you need a different kind of motivation and support to succeed.

#2) Put your money where your mouth is.

My buddy Saint said he would pay his friends $500 if he didn’t get in absolutely incredible shape for his wedding six months down the road.

Saint didn’t have $500 to lose, so he decided instead to just get in great shape…and it worked.

#3) Build your own Jedi Council.

Find people who are:

• Stronger than you and work out with them.
• Faster than you and run with them.
• More educated than you and ask them questions.

There could even be a droid out there you’re looking for…

These are people that you can turn to when you need advice or help. If you don’t know anybody in real life, keep reading…

#4) Find a workout buddy, hire a trainer, or hire a coach!

There are going to be days when you want to sleep in and skip your workout. There will be afternoons following a crappy day of work where all you want to do is play Halo.

Find somebody who’s at a similar level of fitness as you, and work out with them!

He/she will push you on days when you’re dragging, and vice versa.

You can inspire and support each other, feed off of each other’s success, and offer up tough love when the complaining gets too much (and yes, there will be complaining).

Now, let’s say you’re the ONE person in your group of friends that wants to get in shape.

Or you’re the only person in your office who doesn’t stuff his face every day. Maybe you don’t have anybody to turn to for support or advice…

Welp, we’ve got you covered: 

The Nerd Fitness community – a persistently amazing, always inspiring, never judgmental group of people who want nothing more than to help you succeed.

I have never been more excited and proud to be part of a community.

Or if you want to take it to the next level…

#5) Join our coaching program: If you like the cut of our jib, consider hiring one of our nerdy trainers to keep you accountable and answer any questions you have.

I’ve been working with an online trainer for 4+ years now and it’s the best money I spend each month.

Work with an online personal trainer and get results that actually last. Learn more:

Real Talk: How Quickly can I get in Shape? How Fast Can I lose Weight?

Today is the first day of the rest of your life.

Pick a goal that you hope to accomplish in the next 30 days and then start working towards it.

Keep it simple but specific, and get started today.

But I know your next question:

“How fast can I get in shape, Steve?” 

We have a full article right here answering that question, but I’ll give you the short honest answer here:

You can expect to lose around 1-2 pounds per week safely if you start reducing your calorie intake (80% of the equation) and moving more (20% of the equation).

I know there are absurd diets like the Military Diet that says “Lose 10 pounds in 7 days!” But don’t believe it.

Temporary changes create temporary results! 

And our goal is for you to be slightly healthier today than you were yesterday.

And then healthier and happier next year compared to this year.

It means you should be thinking in terms of Years and Days, not weeks and months:

Instead of asking “How quickly can I lose weight?” instead ask “What do I need to do to build the right habits NOW so they become automatic LATER?”

• Do a few push-ups.
• Go for a walk.
• Eat a vegetable.

Join the Rebellion – start fixing your nutrition with small changes today.

If you just finished reading these 2,500 words and you’re still overwhelmed, you’re not alone! 

This stuff overwhelms the best of us. If you are looking for a bit more hands-on instruction, or you really want the peace of mind knowing that you’re doing the correct program, I got ya!

We have three options that have both helped thousands upon thousands of people like you get started:

#1) Most involved: Our 1-on-1 coaching program where a NF coach will get to learn your situation, your lifestyle, and your experience, and then build a workout program and nutritional strategy that fits into your busy life.

We get to know you better than you know yourself, and we’ve got the results to prove it! Consider checking out our coaching program if you’re looking for that next level of expert guidance and accountability.

Our coaching program is like having Yoda in your pocket (not literally). Learn more:

#2) Go-At-Your-Own-Pace, Do It Yourself: Nerd Fitness Journey. This is our app that allows you to get in shape while building your own superhero..

Tons of bodyweight workout plans (no gym required), a nutritional program that won’t make any scary changes, video demonstrations exercises, boss battles, daily wins, and group challenges!

Oh, and you’ll earn XP and receive loot the whole time.

Sign up for your free trial right here:

And don’t forget to…

#3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion. You’ll meet individuals who are attempting to get in shape the 1st time or the 50th time, all who want to better themselves alongside of you. 

Sign up in the box below to enlist and get our Rebel Starter Kit, which includes all of our “work out at home” guides, the Nerd Fitness Diet Cheat Sheet, and much more!

Big things come from small beginnings, so pick the tiniest change or action you can take to get started, and then repeat that every day.

As you start to build the habit, you can increase the ‘difficulty’ and try something a bit more challenging, but it all starts with habit building.

Educate yourself, find your inspiration, and create your support group. 

Welcome to the Rebellion.

Any questions?

-Steve

###

Day 346, Lunar School Bus, Not All Heroes Wear Capes, Family Portrait, Mountain Biker

The post Blog first appeared on Nerd Fitness.

from Nerd Fitness: Helping You Lose Weight, Get Stronger, Live Better. https://ift.tt/2iF0vxk
via IFTTT

So you want to learn about functional fitness?

Great!

We create strength, balance, and flexibility workouts as part of our 1-on-1 Online Coaching Program, so you’ve come to the right place to learn about functional fitness.

Have a Nerd Fitness Coach build a custom workout for your exact situation! Learn more here.

Here’s what we’ll cover to answer the question: “What is Functional Fitness?”

• What is functional fitness and why is it important?
• What are the best functional fitness exercises?
• What is a functional fitness training workout?
• Is CrossFit functional fitness?
• How to build functional fitness (Next steps)

Let’s do this!

What Is Functional Fitness and Why Is It Important?

Functional fitness means training your body for everyday activities, and to make daily motion easier and safer.

When we practice functional fitness, it’s for activities like:

• Carrying groceries 
• Picking up small children
• Walking in nature
• Being mobile on the floor 
• Fighting off sharks

Functional fitness seeks to build strength, flexibility, and balance for navigating the physical world and the objects in it.

We do this by replicating and practicing movements necessary in the real world: squatting, pulling, pushing, bending, climbing, walking, and running.

Personally, I like to think of it as becoming “antifragile,” or being able to physically handle the chaos of life. 

So for functional fitness, we prioritize natural movements (squats, pull-ups) over exercises that are done on a machine (leg presses, lat pulldown).

Here’s the rationale: in your everyday life, you probably won’t find yourself in a situation where you have to push weights along a guided track…while seated:

But you’ll probably find yourself in a situation where you have to lift an object from the floor, then raise it above your head, like loading your luggage into the overhead bin on a plane.

So it makes sense to practice:

And this too:

Here, the kettlebell is substituting for an object you may have to pick up and lift during your everyday life: a book, a pet rabbit, a cursed golden idol, etc.

It’s why we encourage free weights instead of machine use, because free weights force you to balance and control objects just like you have to in day-to-day life. 

Another thing to consider for functional fitness: “compound exercises.” 

Compound exercises require more than one muscle group working together for the exercise (squats, pull-ups), so they replicate the way your body actually moves. This would be different from isolation exercises like biceps curls, which more or less train JUST your biceps muscles to move one particular way.

Since functional fitness seeks to improve your body’s ability to work as one unit, compound exercises are encouraged!

As they say, variety is the spice of life.

Let’s give you one last example of functional fitness.

Compare running on an elliptical vs going on a short hike:

• Both will get your heart rate up.
• But a hike will challenge your stability and balance as you move over uneven terrain. The elliptical, on the other hand, provides a repetitive motion over and over.

There is a time and a place for both, but it’s important to introduce variety and instability if your goal is to develop all-around functional fitness.

What’s that? You want exact exercises to try? 

You got it!

The 10 Best Functional Fitness Exercises

A functional fitness workout prioritizes natural movements that help us conquer the obstacles and tasks faced in our everyday life.

Here are the best Functional Fitness Exercises:

#1) Squats

Squats are one of the most fundamental functional movements in our lives.

Getting off the ground, moving in and out of chairs, and shoveling snow will all be easier after a regular squatting practice. 

Simple bodyweight squats are a great way to get started, but if this is too tough at first, start with assisted bodyweight squats:

Once you get comfortable with a regular bodyweight squat, you can start incorporating weights, like with a goblet squat:

If you build up to a 30-pound dumbbell, this move can replicate picking up a small child off the ground. Practical and functional if you’re a new parent. 

2) Deadlifts

Speaking of picking up stuff off the ground, let’s talk about the deadlift as a part of functional fitness.

Moving furniture, grabbing bags of dog food, and taking a sleeping child to bed are all forms of the deadlift. When you start to incorporate the deadlift into your life, you make all these movements easier (and safer). 

If you’ve never deadlifted before, it can be a little intimidating. A good place to start might be the Romanian Deadlift with very light dumbbells:

If you’re looking for other deadlift variations, or you want to make sure you have proper form, read our full guide with step-by-step instructions on how to deadlift safely.

#3) Overhead Press

The overhead press is another exercise that will provide benefits in daily life:

• Placing a cast iron skillet into a top kitchen cabinet
• Hoisting luggage into the top bin when flying
• Showing off the piece of the Triforce you just scored

Performing the overhead press will not only increase your upper-body strength, but it will also strengthen your core, since you balance and stabilize yourself while standing and lifting. Compare this to the bench press, where the bench itself offers support during the movement.

Again, some lightweight dumbbells are a great starting point if you’re just getting started:

Make sure you read our full guide on how to perform the overhead press for more variations and tips for progression.

#4) Farmer’s Walk

The farmer’s walk is really simple: pick up a couple of weights and walk.

To up the difficulty, pick up more weight. Or walk further. 

Very basic, yet very functional, because most of us carry objects from one place to another all the time. 

When performing the farmer’s walk:

• Pick the weight up with a good form
• Keep a tight posture with your shoulders back
• Take small, manageable steps

That’s it.

The farmer’s walk will challenge your arms, back, shoulders, core, and grip.

Being able to lift and carry heavy objects is about as functional as you can get.

#5) Bear Crawl

When we’re young, it’s a given that we’ll be mobile on the floor.

As adults, eh, not so much. The only interaction with the floor comes from us standing on it. We won’t even sit on it without a chair helping us. 

Not very functional. 

Enter the bear crawl…

To perform the bear crawl:

• Begin in a tabletop position.
• Bring your knees up, so they hover.
• Using opposing arms and legs (ex: right arm, left leg), take a small step forward with each limb. You want to use small steps so your torso is stable, instead of rocking side to side.
• Repeat on the opposite side. 

It’ll look like this:

#6) Walking Lunge

The walking lunge is going to provide lower body strength, as well as balance, for when you come in and out of the movement.

To perform a walking lunge:

• Stand with a shoulder-width stance.
• Step out with your right leg.
• Lower your hips until your back leg’s knee almost touches the ground.
• If you stepped out far enough, your front knee won’t extend past your toes.
• Explode forward and up by pushing off with your back leg and up with your front leg.
• Bring both feet together, and then step forward with your other foot and repeat.

#7) Pull-Ups

When discussing the best functional fitness exercises, we can’t neglect your “pull” muscles.

Being able to lift yourself up is very functional, and may save your life if you’re being chased by velociraptors.

If you can’t quite get your first pull-up yet, an inverted bodyweight row will help you build strength until you can.

#8) Kettlebell Swing

The kettlebell swing is an explosive full-body movement that focuses on building strength with your hip hinge.

How to perform the kettlebell swing:

• Get down into a bent-over, flat-back position and grab the kettlebell with both hands from the handle.
• Swing the kettlebell behind you, then get ready to jump up.
• Jump up (without leaving the ground) and swing the kettlebell up. You should be standing tall at the peak of the movement.
• Reverse the movement and bring the kettlebell back down and behind you.
• Repeat.

If you want more tips for training with a kettlebell (a great tool for functional fitness), then check out “The 20 Minute Beginner Kettlebell Workout.”

#9) Push-Ups

Push-ups, the ole fitness staple. But being able to hold yourself firm in a straight line (don’t sink), while pushing yourself up will create a lot of core strength. And a great functional exercise. 

Plus, you can add some variation to level them up, creating a more dynamic exercise. 

For example, you can do dive bomber push-ups:

#10) Step Up

It doesn’t get much more functional than going up steps. Life doesn’t always provide us with elevators.

If this seems too easy, start mixing weights into the practice:

BONUS: #11) Handstands

On the one hand, handstands are really tough. On the other hand, the amount of strength and balance required to perform a handstand are central to functional fitness.

And…ah…you need both hands to do it…unless you’re Luke Skywalker:

We have a full guide that will walk you through getting your first handstand, from simple wrist stretches:

All the way to handstand push-ups:

Are you doing these moves correctly? A good way to check would be to record a video of yourself and match it against the gifs and videos here. If they look close, you’re doing great!

The other option would be to have a trained professional review your form, which we can do in our 1-on-1 Online Coaching Program!

Our spiffy mobile app lets you send a video of your training directly to your coach, who will provide feedback so you can perfect your technique.

They’ll also build a workout program that’s custom to your situation, which can improve your functional strength!

Have a Nerd Fitness Coach build you a functional fitness workout and check your form! Click here to learn more!

What Is a Functional Fitness Training Workout?

Now that we’ve gone over specific functional fitness exercises, let’s pull them together to build a workout routine!

For most beginners, I recommend creating a full-body practice at first, which includes:

• Quads (front of your legs).
• Butt and hamstrings (back of your legs).
• Chest, shoulders, and triceps: (“push” muscles).
• Back, biceps, and grip ( “pull” muscles).
• Core (abdominals and lower back).

Since we prioritized compound exercises in today’s post (because they are more aligned with functional fitness), our muscle groups will overlap when we build our routine.

That’s a good thing.

Using the exercises covered earlier, our Functional Fitness Workout could be:

• Quads: Bodyweight Squats
• Butt and hamstring: Deadlifts
• Chest, shoulders, triceps: Push-ups
• Back, biceps, and grip: Pull-ups
• Core: Bear Crawl

That’s it! If you start doing this once a week you’ll be well on your way to building functional fitness.

If you want to do this twice a week, maybe switch out some exercises:

• Instead of push-ups, try the overhead press
• Instead of squats, try lunges
• Instead of pull-ups, try bodyweight rows

One important point: no matter what routine you pick, always warm-up first!

It can be simple arm circles:

Or some jumping jacks:

Warming up is important because we want your muscles engaged and loose before we jump right into our training. So warm-up for about 5 minutes before jumping into your workout.

As long as you include your warm-up, you now have what you need to start your training.

If you want more help building a functional fitness practice, I have a couple resources for you:

1. How to Build Your Own Workout Routine: our guide will walk you through building your own training practice. We’ll teach you what exercises you should do, how many sets and reps you should perform, and how often you should work out. It’ll help you start performing functional fitness exercises today.
2. Our 1-on-1 Online Coaching Program: if you want a more customized approach for your exact situation (kids, an old injury, you turn into a werewolf once a month), then check out NF Coaching. We’ll build you an exact plan of attack on how to become a functional fitness master.

Have a Nerd Fitness Coach guide your functional fitness training! Learn more here.

Is CrossFit Functional Fitness?

CrossFit claims to support “functional movements” by using “safe, effective and efficient movements similar to those you use every day in life.”

So yeah, that does sound like what we’ve been talking about this whole time.

The difference with CrossFit is the intensity. It’s something we highlight in our Beginner’s Guide to CrossFit.

CrossFit does promote functional fitness. It’s why you’ll see people carrying sandbags, flipping tires, and wielding sledgehammers at CrossFit gyms:

But the intensity is another noteworthy aspect of CrossFit. Workouts are done in a group setting, with people cheering you on.

While this can be great for motivation, it can be less great when trying to move at your own pace and train with proper form.

Now, this is a generalization, and all CrossFit gyms will have their own characteristics and culture.

If you’re curious, it doesn’t hurt to walk through the door of your local CrossFit gym – just make sure you read our Crossfit Beginner Guide first. I’m sure they’d love to see you and show you around.

How to Build Functional Fitness (Next Steps)

We’ve covered a lot of different ways to increase and build functional fitness.

But our article barely scratched the surface:

• Gymnastic rings would be a great way to promote functional fitness.
• Working your way towards your first handstand is fun strength practice.
• A yoga routine could also be considered as “functional.”
• A hike would be a great way to prepare for traveling through natural landscapes.

Also, let’s not get close-minded here. Being strong will help you navigate the world in front of you, so in that sense, any form of strength training could be considered “functional fitness.”

So would parkour, which has you traveling through urban landscapes:

Just find something you like and get started!

The more you do, and the more variation you include (barbell training, yoga, and hiking), the more functional fit you’ll be.

This is how you become “antifragile.”

Now, all that’s left to do is start:

Want a little help getting going? The perfect next step on how to begin your functional fitness journey?

No problemo!

Here are 3 options on how to continue with Nerd Fitness:

Option #1) If you want step-by-step guidance on how to get strong, lose weight, and level up your life, check out our killer 1-on-1 coaching program:

Our coaching program changes lives. Learn how!

Option #2) If you want a daily prompt for functional fitness workouts, 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:

Option #3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.

Sign-up below and receive our free guide Strength Training 101: Everything You Need to Know. It includes step-by-step instructions for the Best Functional Fitness Exercises covered in today’s guide. 

Alright, enough from me. Your turn:

Do you practice functional fitness?

Do you have any specific exercises you cover?

Any tips or tricks for someone just getting started?

Let me know in the comments!

-Steve

PS: Strength training would be a great way to promote functional fitness. If you’re not sure where to start with your strength training journey, start here.

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GIF Source: Bear Crawl, Batman vs Shark, Triforce, Indiana Jones, CrossFit, Chest Press, Parkour

Photo Source: “I’m Batman,” Wandering, Strongman, Scenes from an empty lot in Brooklyn, vol 1., Antonio Guillem © 123RF.com

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