Tag: health

Today I’m going to help you achieve your first push-up!

Yep, I know that sounds super confident. But it’s because I have a push-up progression plan that’s helped loads of clients in our Online Coaching Program crush their first push-up. 

We help people get their first push-up and we’re really good at it. Learn more:

Here’s what we’ll cover:

• What’s the best push-up progression plan?
• 5 push-up variations (to progress to a full push-up).
• What is the proper form for a push-up?
• 2 “must-do” exercises for achieving a full push-up.
• The “Get Your First Push-up” Workout Plan.
• Getting your first push-up (Next Steps).

Follow our guide and you’ll be doing “Earth Downs” in no time:

Let’s get started.

What’s the Best Push-up Progression Plan?

As I discuss in the video above, the most important part of your push-up progression plan: consistency.

Yeah, I know, there’s nothing too earth-shattering there.

But no matter what your current strength level is, the best way to work towards a push-up is to train your push muscles consistently. No matter where you’re starting today.

This is how our friend Mason went from wall push-ups to regular push-ups, then all the way to diamond push-ups.

Oh, and he lost like 70 pounds along the way too!

I’ll discuss push-up variations you should start with in the next section. Plus, we’ll wrap up today’s guide by discussing just how often you should train your push muscles.

Just remember, if you want your first push-up (and you should, cause push-ups are awesome), then you’ll need to be consistent with our push-up progression plan.

Cool?

Cool.

Our first stop on the Push-up Progression Plan: finding a push-up variation for you to become comfortable with. Something you can do about 8-10 reps with, for about 3-4 sets.

To start, you’ll probably train with an elevated push-up variation:

These will be easier than a regular push-up, since the higher the elevation, the less of your body’s weight you’ll be lifting during the movement.

Conversely, if you were to elevate your feet, you’d actually be lifting more than a regular push-up:

Here’s a rough breakdown of the percentage of your bodyweight lifted for different elevations of push-ups:^[1]

• 4’ Elevated Push-up (Wall): 9%
• 3′ Elevated Push-up (Countertop): 20%
• 2′ Elevated Push-up: 36-41%
• Knee Push-up: 49%
• 1′ Elevated Push-up: 54%
• Regular Push-up: 64%

The strategy behind our push-up progression plan is to slowly move you down to the ground, lifting more and more of your own weight as you go.

Think of it like gaining XP in a video game, so one day you’ll be able to tackle the final boss: the floor.

It might help to pretend there’s a witch below it. 

Alright, let’s show you exactly how to do some of these push-up variations.

5 Push-up Variations (to Progress to a Full Push-Up)

The push-up variations below can be thought of as benchmarks.

If you can’t complete 8-10 reps, nbd.

We’ll have you train at the level below and you’ll move up before you know it.

Here are 5 variations for our Push-up Progression Plan:

Push-up Progression Level 1: Wall Push-ups

Place your hands on a wall about chest weight (roughly 4′, 48″, or 122 cm). Bend your arms and get as close to the wall before pushing back up.

Push-up Progression Level 2: Waist-High Push-ups

Place your hands on a surface about waist high (roughly 3′, 36″, or 92 cm). Bend your arms and touch your chest to the surface before pushing back up.

Push-up Progression Level 3: Knee-High Push-ups

Place your hands on a surface about knee high (roughly 1.5′, 18″, or 46 cm). Bend your arms and touch your chest to the surface before pushing back up.

Push-up Progression Level 4: Knee Push-ups

Hold yourself up on your hands and knees, with the body in a straight line from shoulders to knees. Lower down to the ground before pushing back up.

Push-up Progression Level 5 (Final Boss): Push-ups!

You made it to a push-up!

Are you doing them correctly?

Our next section will dive into the correct form, since this is a guide on getting your first proper push-up (I wouldn’t hold out on you).

But first, you may be asking yourself a question: when do I progress up to the next level?

For that, I’d recommend downloading our new app (it’s free to try out).

Nerd Fitness Journey will guide you through a workout routine specifically designed to help you get your first push-up, with benchmarks and signals on when to move up. 

Plus, you get to earn actual XP so you level up your very own superhero!

You can give it a free test drive right here:

What Is the Proper Form for a Push-Up?

The video above walks you through the correct way to do a proper push-up, and also includes a few well-placed jokes from yours truly.

Here’s how to complete one perfect push-up:

• With your arms straight, glutes clenched, and abs braced, steadily lower yourself until your elbows are at a 90-degree angle or less.
• Try to keep your elbows relatively close to your body, and keep note of when they start to flare out as you get tired.
• Once your chest (or nose/chin) touches the floor (or your arms go down to a 90-degree angle), pause slightly and then push back up until you’re at the starting position.

Here are 4 common mistakes I see with push-ups:

#1) Make sure you keep your elbows in. Often, beginners will flare out their elbows when doing a push-up.

A good way to think of this, is you want your body to appear more like an ARROW from the top, not a T.

This infographic on the proper push-up form shows you want I mean:

#2) Keep your head in line with your body. We don’t want your head shifting forward, which could put unnecessary stress on your neck and prevent a full range of motion.

#3) Keep your hips in line with your body (no sagging). We want you in one straight line as you push your body up and down:

#4) Attempt to do a full range of motion with your push-up (as long as it’s pain-free). Shoot to come all the way down, so your chest is touching the ground or the object you’re doing push-ups against.

If you want more help here, we have a full guide on how to do proper push-ups, (including advanced variations to try).

Exercises For Achieving a Full Push-Up

There are two exercises that will go a long way towards achieving your first push-up:

1. Push-up Negatives
2. Front Planks or Top of Push-up Holds

First, let’s talk about push-up negatives.

“Negative” in exercise terminology generally means only doing half of a traditional rep, normally lowering the movement.

To do a Push-up Negative: 

• Hold yourself up at the top of a push-up, with the body in a straight line from shoulders to feet.
• Lower down and touch the ground, then let the knees rest on the ground to help you push back up.

Next, let’s talk about Front Planks or Holding at the Top of a Push-up.

This is important for a few reasons:

• Builds a strong midsection. A sturdy core will help a lot when doing push-ups.
• If you can’t hold the top of a push-up position, doing one complete rep will prove almost impossible.

Holding a plank might be tough for you, so let’s talk about a few variations you can experiment with.

Hold Level 1: Knee Planks

Hold yourself up on your forearms and knees, with the body in a straight line from shoulders to knees.

Hold Level 2: Front Planks

Lie on the floor with your forearms flat, making sure that your elbows are aligned directly under your shoulders.

Engage your core and raise your body off the floor in a straight line from head to feet, keeping your forearms planted. Try not to let your hips rise or drop.

Hold Level 3: Push-up Hold

Hold yourself up at the top of a push-up position, with the body in a straight line from shoulders to feet.

If you follow the Push-up Challenge in NF Journey, you’ll notice that pretty much every workout ends with a type of one of these holds, since core strength is so critical for push-ups.

Oh, and if you want to just try Nerd Fitness Journey to see what I mean, you can do so right here:

The Push-up Workout Plan

Remember earlier when I said the name of the game with push-up progression is consistency?

To show you what I mean, it’s time to build a workout for conquering push-ups.

I’d recommend three workouts a week for a Push-up Progression Plan, with a rest day between.

Could be Monday-Wednesday-Friday or Tuesday-Thursday-Sunday.

As long as there’s a day off between workouts, it’s fine.

Oh, and if you can only do two workouts a week, that’s okay too. Just do the best you can (even once a week).

The “Get Your First Push-up” Workout is:

• A Warm-Up
• 3 or 4 sets of a Push-up Variation
• 2 or 3 reps of a Push-up Negative
• 60 second Plank or Hold

Let’s dive into each of these a bit more.

Step #1) Warm-up

• Arm circles: 10x/way
• Wrist stretches: 5/side

Arm circles for push-ups will look like this:

Wrist stretches for push-ups will look like so:

You can always do a more formal warm-up routine, but just make sure you include some variation of these two moves.

Step #2) Train with a Push-up Variation

Earlier, we went through 5 variations that will help you get your first push-up.

After your warm-up, you should train with one of them.

For our Push-up Progression Plan, I want you to alternate between two variations:

• On Day A, do 3 or 4 sets of a push-up variation that you can do 8-10 reps in.
• On Day B, do 3 or 4 sets of a push-up variation that you can do 5-8 reps in (so a harder variation).

For example:

• On Monday maybe you do 3 sets of waist-high push-ups for 10 reps.
• Wednesday, you can do 3 sets of knee-high push-ups for 8 reps.
• Then Friday, back to the waist-high variation.

Step #3) Do a Negative

After you train with your push-up variation, I want you to attempt 2-3 reps of a negative push-up.

If these are too tough, simply do an easier variation, like knee push-up negatives:

Any of the 5 variations we discussed earlier can be done as a “negative.”

These negatives will be important, as they’ll go a long way towards building strength for a regular push-up.

Step #4) Plank/Hold for 60 seconds

We’re going to end our “Get Your First Push-up” Workout with a hold:

• Front Plank
• Holding the Top of the Push-up

Choose whichever variation you like, but attempt to hold the position for a full minute, with as few sets as possible.

If you need to break up the 60-second hold, you could:

• Do three sets of 20 seconds each.
• Do two sets of 30 seconds each.

Just aim to go longer and longer as you go. If you can’t make it to a full minute, don’t stress. Just work on holding a knee or elevated plank.

These holds will help strengthen your core, which will be critical for doing push-ups with proper form.

Oh, and if you want someone to modify this workout for you (let’s say you also want to do some HIIT for fat loss) our 1-on-1 Online Coaching Program can do just that.

Plus, your coach can review your movements through our app so you’ll know your training correctly and safely.

You’re not alone on this journey. Let our Online Coaches help you conquer your first push-up!

How to Achieve Your First Push-up (Next Steps)

That should give you everything you need to get started with the push-up progression plan.

Remember, your “Get Your First Push-up” Workout is:

• A Warm-Up
• 3 or 4 sets of a Push-up Variation
• 2 or 3 reps of a Push-up Negative
• 60 second Plank or Hold

Do this three times a week, with a day of rest between workouts, and you’ll be good to go.

As you continue on the Push-up Progression Plan, remember to keep pushing harder. We want you slowly but surely increasing the challenge of the workout (known in the biz as “progressive overload.”)

This could be:

• Adding another rep (8 reps of waist-high push-ups to 9)
• Adding another set (3 sets of knee push-ups to 4)
• Moving up to a more difficult variation (waist-high push-ups to knee-high)

Oh, and if you need any help along the way, I gotcha boo.

Here’s how to continue your journey with Nerd Fitness.

#1) Our Online Coaching Program: perfect for someone who wants an expert (like me!) to design the right path for conquering push-ups. We’re all different, so why not have a coach guide you through a program that’s custom-made for you?

You can schedule a free call with our team so we can get to know you and see if our coaching program would be a good fit. Just click on the image below for more details:

Our coaching program changes lives. Learn how!

#2) If you want an exact blueprint for crushing push-ups, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

Plus, our 6-week Push-up Challenge has helped quite a few Rebels achieve their first push-up!

Try your free trial right here:

#3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion. You’ll meet individuals from all different walks of life, all of whom are trying to level up their lives. 

Sign up in the box below to enlist and get our “Strength Training 101: Everything You Need to Know” guide, which will teach you exactly how to grow strong enough to rock push-ups:

Download our comprehensive guide STRENGTH TRAINING 101!

• Everything you need to know about getting strong.
• Workout routines for bodyweight AND weight training.
• How to find the right gym and train properly in one.

Alright, I want to hear from you now:

Can you do a proper push-up?

If not, what level are you on?

Are we missing any helpful suggestions for a beginner?

Let me know in the comments!

-Jim

PS: Check out the rest of our guides on doing push-ups:

• How to Do Push-Ups with Correct Form
• Steve’s 7 Favorite Push-Up Variations
• 5 Common Push-Up Mistakes

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Photo source: Gecko push-up; Figure push-up; 102, 103, 104…; doll push-up, push-up sunset;

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So you’ve decided to build a home gym? That’s great! 

We’ve been helping people train from home for the past 12 years, and today we’ll share with you our top 16 ideas for building a gym in your garage (or apartment).

We’ve already covered how to stay in shape while staying inside, so today we’re tackling how to create your own home-gym space! 

Oh, and if you’re wondering what to do with all this home gym equipment, we have guides that will show you step by step.

Download our Free Home Workout Guides!

Here’s what we’ll cover in our guide, How to Build a Home Gym:

• Home Gym Level 1: Household Objects (Macgyver-style)
• Home Gym Level 2: A Pull-Up Bar, Kettlebell, and Yoga Mat
• Home Gym Level 3: Dumbbells and Gymnastic Rings
• Home Gym Level 4: Squat Racks, Benches, and Barbells
• Building a Home Gym Workout (Putting It All Together)

As you might be able to tell, we’re going to start with things you might have around your house. We’ll level up all the way to a legit home gym setup that you could charge a membership fee for. 

Home Gym Level 1: Household Objects

If you’re without a single free weight in your house or apartment, all is not lost. 

All sorts of household objects can be used for your home gym!

Imagine you’re like MacGyver – except instead of building a bomb out of Drain-o, a crazy straw, and bubble gum…

You’re building a home gym!

Here are some ideas for fitness equipment using everyday stuff:

#1) Jugs (Milk, Laundry)

If it has a handle and can store water, it can be used as a free weight. 

In our Beginner Bodyweight Workout, I recommend using a milk jug for “dumbbell rows”:

What if you’re only drinking oat milk or almond milk these days, and don’t have a milk jug?

No problem.

An empty bottle of laundry detergent, refilled with water, will fulfill the same purpose. To make it lighter, just fill it with less water. 

Want to make it even heavier? Use sand instead of water.

Even heavier? Fill it with the weight of your feelings during quarantine. 

#2) Buckets! 

Do you know what’s specifically designed to hold water and be lifted and carried?

A bucket! 

Duh. Though, I suppose I gave it away above.

A sturdy bucket can be a great tool for doing single-leg Romanian deadlifts, as demonstrated above by Coach Pat from our online coaching program. 

Much like a jug, fill it with enough water (or sand) to match your strength level.

#3) Luggage.

At the time of writing this guide, most people aren’t really traveling anywhere due to COVID-19. This means your luggage and suitcases are probably just collecting dust.

So why not turn them into weights!

Just about any workout you can do with a sandbag, you could do with a suitcase full of weight.

What kind of weight, you ask? How about:

• Books 
• Canned goods
• Rocks (put them in plastic bags first!)

Take a lap around your house, I bet you find a dozen things to increase the weight of your luggage.

In one of our home workouts found in Nerd Fitness Prime, Coach Pat got his luggage to weigh about 60 pounds using books and cans he had lying around his home.

If it’s heavy and fits in your bag, it’ll work just fine.

#4) Towels

If you haven’t forgotten your towel, you’ll have yourself a versatile tool to use in your workouts. 

Don’t believe me? Well, have you ever seen anyone use a towel for a deadlift?

The trick is to get your setup right, by getting your hips back and chest out. Then you perform the same upward motion as you would in a normal deadlift.

I apologize if you rip your towel in half doing this because you’re so strong (but like, worth it).

Also, if you don’t have a pull-up bar (more on buying one next section), a couple of towels can help you do chin-ups off a sturdy door. Note – I said STURDY. Be careful!  

Coach Jim shows you exactly how to do it right here: 

#5) Doorways

Another way to train your “pull” muscles, without using a jug or bucket, would be to use a doorway!

We can use the doorframe itself to support us, as we lean back and pull forward to complete the row. 

Another option for performing rows would be…

#6) Tables

In our Beginner Bodyweight Workout referenced earlier, I show you how to perform inverted bodyweight rows using a dining room table:

Lie underneath your table so your head and shoulder are sticking out above it.

Grab the table edge with an overhand grip, and pull yourself up (just like it’s explained above).

Home Gym Level 2: A Pull-Up Bar and Kettlebell

At this level, we are going to start actually making some purchases.

There are a few items that should you choose to buy, you’ll be able to perform a ton of different exercises. 

#7)  A Door Frame Pull-Up Bar^[1] 

With this one piece of equipment, you’ll have all you need to build a complete bodyweight workout.

Working your “pull” muscles can be tricky using just your bodyweight without access to a pull-up bar, so If you are going to buy a single piece of equipment for your home gym, start here. 

If you’re serious about fitness, and you’re trying to get your first pull-up, a pull-up bar is a must.

#8) Doorway Fingerboard Climber

Want to level up your pull-up bar?

Consider a fingerboard climber or hangboard!

You’ll still train your pull muscles, plus you’ll get some amazing grip strength too in the process.

#9) A Kettlebell^[2]

While you don’t need any equipment to grow strong (check out our guide for bodyweight exercises for proof), if you were going to buy anything, a kettlebell would offer you a lot of versatility. 

If you do end up picking one up, make sure you check out our 20-minute beginner kettlebell workout, which can be done with one single bell in your living room.

#10) Resistance Bands. Exercise bands don’t take up a lot of room and can be a great way to increase the difficulty of normal bodyweight moves.

For example, you could start doing band squats:

You have a few different options on bands to purchase, so check out our guide to exercise bands for tips on what to secure.

#11) Yoga Mat

If you have lots of comfy carpet or fluffy towels in your house, you don’t need a mat to do yoga.

But if you have hardwood floors or tile, you’re gonna want a mat to protect your knees and elbows.

(By the way, here’s a 20-minute yoga routine you can do at home) 

Let’s give you three different options on what to buy:

1. Manduka: I asked around our yoga channel in Nerd Fitness Prime, and Manduka mats were unanimously recommended as the best. The con is, they’re expensive. The Pro is, it’ll last you the rest of your life (they offer a lifetime warranty too). 
2. JadeYoga: more affordable, but also highly recommended from yogis in the Rebellion.
3. A Towel: I was serious when I said a towel can help with all sorts of workouts.

Note: if you’re new to Yoga, check out NF Prime – we have a ton of Yoga videos designed for beginners who don’t do Yoga!

Home Gym Level 3: Dumbbells and Gymnastic Rings

At this point, we’re going to start equipping you with stuff that will make your garage/living room look like a gym.

Note: dumbbells. and rings are the ONLY pieces of equipment that Jimmy used to get in shape with our online coaching program:

So you can get in shape with minimal equipment – it just comes down to having a great program to follow!

#12) Dumbbells

Dumbbells don’t take up a lot of space and offer you a great way to up the difficulty of your workout.

For example, instead of doing bodyweight squats, you can do goblet squats:

You can also use them for your chest press:

Or with a full-body movement like a snatch:

The cool thing about dumbbells is once a particular move gets easy, just grab a heavier dumbbell to increase the difficulty.

You have two options on how to handle progressive overload: either buy a bunch of different weighted dumbbells or get an adjustable set:

• Adjustable Dumbbells: On the one hand, these are expensive. On the other, you can adjust all the way up to a 50-pound dumbbell with one set. Pretty nifty.
• Dumbbell Set: You can also just buy individuals dumbbells and stack them in a corner. 

#13) Gymnastic Rings

With a pair of gymnastic rings, you can do all kinds of awesome exercises.

Like chin-ups:

Or push-ups:

Or dips: 

Or the big daddy of them all, the muscle-up:

And lots of other stuff in between. Gymnastic rings are one of the most versatile pieces of equipment out there, which is why we LOVE them and have full resources to train with them.

Here are some things to consider when making your ring purchases:

• CHEAP AND EASY: If you’re not sure if rings are for you, but you’re ring-curious, I would consider starting with a set of wooden rings like these Peak Fitness Wooden Rings for less than $30. I guarantee the last thing you spent $30 won’t change your life the way these rings will.
• HIGHER QUALITY: My friend Peter runs FringeSport.com, and I can testify that his wooden rings are the highest quality rings I’ve ever used. If you KNOW you’re going to love rings and want to have a great pair that will last forever, go with these.
• FAST SET UP AND TAKE DOWN: These days, I use Rogue Competition Rings for one reason above all others. I have to set up and take down my rings each time I train, and the carabiners and segmented straps make for a quick set up and takedown.
• SMALLER HANDS?: Look for rings that are in “FIG” size. These International Gymnastics Federation rings are a bit smaller and thinner, which allows for better control for smaller hands.

If you’re interested in becoming the lord of rings, make sure you read our full guide on using gymnastic rings. It’ll walk you through how to set them up, exercises to perform, and building a full ring workout. 

Home Gym Level 4: Squat Racks, Barbells, and Benches

At this level, you’ll have a gym that you can start charging others to use (once it’s safe to let people in your home).

#14) Squat Rack

Any proper gym is going to have a squat rack.

It’s needed to do a barbell back squats:

Or a front squat:

There are a couple of different options on what to buy:

1. Squat Stand:

This is a good option to buy, since it also has a pull-up bar attached (nice).

1. Power Cage/Squat Rack:

Here’s an awesome cage/rack to buy.

NOTE: THESE ARE DIFFERENT THAN A SMITH MACHINE!

Unless you have no other choice, we want to focus on free moving barbells and stand-alone squat racks for their versatility, and we’d want to avoid Smith Machines.^[3]

To learn how to use a squat rack (performing exercises properly, setting it up, etc), check out our full guide on How to Squat Properly. 

#15) Barbells

To actually use a squat rack, you’re going to need a barbell (and some weights).

Otherwise, you’ll just start hanging clothes on it.

You’ll have two options:

• Standard Barbell – weighs 45 pounds. CAP has an awesome one you can buy.
• Training Barbell – weighs 15 pounds. Since a standard barbell may be too much f if you’re just starting your strength training journey, consider a lighter one. Fringe Sport carries a “training barbell” that only weighs 15 pounds.

You can also consider just going to home depot and buying a thin PVC pipe to start practicing the barbell movements! 

Once you get used to lifting a barbell around, you’re gonna want to put some weight on it to grow strong. 

#16) Weights

It’s now time to add weight to your barbell. 

I’d recommend bumper plates, since they are coated in rubber and will keep you from damaging your floor and pissing off your landlord.

CAP currently has a few bumper plates that are good quality.

Also, you can go with some plain metal weights.

#17) A Bench

Outside of a squat rack, a bench will be useful for flushing out your home gym.

Otherwise, how are you going to perform a bench press?

You have two options here:

• Adjustable Bench: With an adjustable bench, you can do decline and incline bench presses. This would be the way to go if you can squeeze it.
• Flat Bench: You can also go with a sturdy flat bench, which will still allow you to do presses and dumbbell rows in your home gym.

Building a Home Gym Workout (Putting It All Together)

Now that you have all this sweet home gym equipment, it’s time to put it to use.

Let’s build a workout routine!

You want a workout routine that has at least one exercise for your:

• Quads (front of your legs): do bodyweight squats or use that awesome rack you bought for barbell squats.
• Butt and hamstrings (back of your legs): you can perform deadlifts using a towel, luggage, or a barbell if you scored one.
• Chest, shoulders, and triceps: (“push” muscles): you can do push-ups right off the floor, or give those weights some action on a bench press. 
• Back, biceps, and grip ( “pull” muscles): you can do rows using milk jugs, or if you’re lucky enough to grab a doorway pull-up bar, work to get your first pull-up.
• Core (abdominals and lower back): planks can be done right on your floor with zero equipment. 

Before jumping into this sequence, make sure you warm-up!

It’ll help you prevent injuries. Here’s a sequence you can follow along with:

“How often should I work out, Steve?”

I generally recommend newbies complete a full-body routine (hitting every major muscle group above) two to three times a week.

On your “rest days,” you can look into doing some active recovery, yoga, or fun movement.

Now, if you’re doing a bunch of micro-workouts throughout the day, then you can get away with training every day – providing you’re giving each muscle group a chance to recover!

If you’d like to continue your journey with Nerd Fitness, I have three great options for you.

Pick the path that most aligns with your goals.

Option #1) Our online coaching program. If you want a professional coach in your pocket who will check your form, give you nutrition guidance, and adjust your workouts based on the equipment you have available, check out our 1-on-1 Online Coaching Program!

I’ve had an online coach since 2015 and it’s changed my life. You can learn more by clicking on the box below: 

Our coaching program changes lives. Learn how!

Option #2) If you want a roadmap for getting in shape, check out NF Journey. Our fun habit-building app will help you exercise and eat better, plus show you exactly how to train from home (with equipment or without)!

Interested?

Try your free trial right here:

Option #3) Join the Nerd Fitness Rebellion! We need good people like you in our community. And it’s free.

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 all the exercises referenced in today’s guide.

Download our comprehensive guide STRENGTH TRAINING 101!

• Everything you need to know about getting strong.
• Workout routines for bodyweight AND weight training.
• How to find the right gym and train properly in one.

Alright, enough from me. Your turn:

Do you have a home or garage gym?

Any “must-have” equipment that I’m missing?

What’s your strategy for hunting down “sold out” goods?

Let me know in the comments!

-Steve

PS: If you are trying to stay in shape while your gym is closed, check out:

• The 7 Best At-Home Workout Routines
• How to Stay in Shape (While Staying Inside)
• The 42 Best Bodyweight Exercises (Working Out Anywhere!)

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Photo Source: Hotel gym, Deck workout, LEGO bench press, Breakfast time, 

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Ever said, “I’d love to get in shape, but I travel too much?”

If so, this guide is for you!

Today we’re gonna teach you exactly how to get fit no matter what type of business trip you’re on.

We’ll cover:

• 5 Quick Travel Workouts (no equipment required).
• How to eat healthy while traveling.
• What are some of the healthiest fast food options?
• How do I eat a healthy continental breakfast?
• How to make exercise on the road a priority.
• How to overcome jet lag (and other tips)

It’s time to get you a specific action plan that you can take with you on your next trip.

This is the philosophy we teach to all of our 1-on-1 Online Coaching Clients. Many travel quite a bit, so having “worldwide accountability” and a specific plan for travel has been a game-changer for these Rebels.

Are you trying to learn a new exercise, lose weight, or build muscle, but find doing it on the road a challenge? Let us help you – click below to learn more.

Our Coches build plans for getting in shape while on the road!

5 Travel Workouts You Can Do Anywhere

Without access to your favorite gym, it can seem like you are doomed to remain sedentary until you get back home.

Have no fear! These 5 workouts you can do anywhere and at anytime!

#1) THE 20-MINUTE HOTEL ROOM WORKOUT

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

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

    

4. Reverse crunches: 10 reps.

Click right here for more advanced hotel workouts you can try.

#2) BEGINNER BODYWEIGHT WORKOUT

No gym required for this workout!

If you have a body, you can do this circuit! If you’re a brain floating in a jar, email me. I’ll think of a workaround for you.

1. Bodyweight squats: 20 reps.
2. Push-ups: 10 reps.
3. Walking lunges: 10 reps each leg.
4. Dumbbell rows (using your luggage/laptop bag as a weight): 10 reps each arm.
5. Plank: 15 seconds.
6. Jumping jacks: 30 reps

Run through this circuit three times. If you don’t have milk in the hotel room for the rows, find something of roughly the same weight with a good handle. Your luggage might work perfectly.

3) THE PLAYGROUND WORKOUT

Throughout the world, you’re often never that far away from a playground or a park.

Get a workout in there!

1. Alternating step-ups: 20 reps (10 each leg).
2. Elevated push-ups: 10 reps.
3. Swing rows: 10 reps.
4. Assisted lunges: 8 reps each leg.
5. Bent leg reverse crunches: 10 reps.

4) ADVANCED BODYWEIGHT EXERCISES CIRCUIT

Was that Beginner Bodyweight Workout too easy for you?

Then try out this more advanced circuit!

1. One legged squats: 10 each side [warning super-difficult, only attempt if you’re in good enough shape].
2. Bodyweight Squats: 20 reps.
3. Walking Lunges: 20 reps (10 each leg).
4. Jump step-ups: 20 reps (10 each leg).
5. Pull-Ups: 10 reps [or inverted bodyweight rows].
6. Dips (between two chairs): 10 reps.
7. Chin-ups: 10 reps [this might be tough in a hotel room, so try an inverted bodyweight rows with underhand grip].
8. Push-Ups: 10 reps.
9. Plank: 30 seconds.

5) THE ANGRY BIRDS WORKOUT

This is Nerd Fitness. There’s no way I’m going to miss including a nerdy-themed workout.

1. Bodyweight Squats: 30 reps.
2. Push-Ups: 20 reps (or 40 knee push-ups).
3. One arm rows: 30 reps (each arm).
4. Planks: – 60 seconds.

How to Eat Healthy While Traveling

Here’s what I do specifically while traveling:

#1) Skip meals strategically. I know that if I skip breakfast, it means I can eat a slightly larger lunch and have an extra drink with dinner and STILL come in under my daily calorie expenditure.

#2) Prepare for bad meals. I love me a good steak dinner with a side of mac and cheese and sweet potato fries and dessert and a few beers. When I’m on vacation or celebrating, that sounds like heaven to me.

However, I know if I always eat like that, I’m going to pack on lots of weight.

So I plan ahead for a big meal so that I can enjoy it guilt-free, and not see the scale budge. I eat protein and veggies for lunch, strategically undereating so that I can overeat for dinner – and not gain weight in the long run.

#3) Never eat 2 bad meals in a row. We have a big “never two in a row” rule at Nerd Fitness. Believe it or not, even being healthy just 50% of the time carries with it the tremendous potential for weight loss and a healthier life. So, if you eat a bad lunch, follow it up with a healthy dinner. Eat too much pizza for dinner? Cool! Make your breakfast healthy.

This is NOT “100% or nothing.” Every decision counts, every meal counts, so any decision where you are SLIIIIIGHTLY healthier than you would have been otherwise is a win in my book.

If you’re interested in the Nerd Fitness philosophy on proper diet, make sure you read our article “How to Start Eating Healthy,” which will teach you how to build a plate like this:

Curious about my default diet these days? You can read all about it right here. And here is the specific diet I followed – while traveling frequently – to lose 22 pounds sustainably.

Here are some other strategies for healthy eating on the road.

#1) Ask your hotel for a mini-fridge. Fill it with your own healthy snacks – just make sure they don’t charge you for taking out the other foods! Fruit, sliced veggies, and some deli meat will provide you with some sustenance until you can order a proper meal.

Here is a post with some ideas for healthy snacks you can buy and store in your room.

#2) Travel with a cooler. If you know the hotel can’t accommodate a mini-fridge, or you’re on a road trip, no problem! Bring a mini-cooler or cooler bag. If you use a bag, it’ll fold up for easy packing.

Is it weird to travel with a cooler? Sure. But we embrace weird around these parts.

#3) Bring non-perishable snacks with you. I’ve eaten almonds forgotten in a backpack, months later, and lived to tell the tale.

Lots of dry food like nuts and jerky won’t spoil anytime soon, so store some in your travel bag. Munching some beef jerky is a much better idea than the pizza in the airport terminal. Here are some good almonds to purchase, and here’s some recommended beef jerky for you to try out.

#4) Focus on protein and fiber. When choosing meals or snacks, make sure the foods you pick are full of protein and fiber.^[1] This will help keep you full, so you’re not tempted to eat the donuts waiting for you at your work conference.

What are protein and fiber-rich foods? Hard-boiled eggs will store well, and can be bought at many convenience stores. That’s a good protein source. Deli meat, jerky, and nuts will also do the trick for your protein requirements.

Fiber-rich foods? Fruits and vegetables for the win. Always bring an apple with you.

#5) All is not lost if you order fast food. There’s a common belief amongst our coaching clients, that the moment you step foot in a fast food store, you lost. You made a terrible decision by even walking in. Might as well order whatever, because you already failed.

This is 100% not true. What you order will make all the difference. For example, I eat a chicken bowl from Chipotle almost every day. To the point that it’s weird.^[2]

Why? Because it’s healthier than anything I’m realistically going to make at lunchtime, given my schedule.

Remember, what you order is more important than where you order from.

Let’s dive into that last point a little more.

What Are Some Healthy Fast Food Options?

Let’s outline an entire day’s worth of eating, provided by a drive-thru window (we cover this in our fast food article).

Most of these can also be found at your average airport terminal.

#1) BREAKFAST:

Location: Starbucks

• Sous Vide Egg Bites, Bacon & Gruyere: A great protein source. Go ahead and order some black coffee with it too.
  • Calories: 310
  • Protein: 19g
  • Net Carbs: 9g
  • Fat: 22g

Location: Dunkin’ Donuts

• Sausage Egg and Cheese Bagel (no bagel): Sausage and egg are a breakfast staple. Plus, cheese!
  • Calories: 370
  • Protein: 16g
  • Net Carbs: 3g
  • Fat: 33g

#2) LUNCH:

Location: McDonald’s

• Bacon Ranch Grilled Chicken Salad (Use the Balsamic Vinaigrette): It’s mostly greens, grilled chicken and a little bacon. No customization required. Your salad comes in under 400 calories.
  • Calories: 320
  • Protein: 42g
  • Net Carbs: 6g
  • Fat: 14g

Location: Subway

• Oven Roasted Chicken: Grab it with lettuce, spinach, tomatoes, onion, green peppers, cucumbers, and olives, with oil and vinegar as dressing. Also, feel free to add bacon and guacamole to increase your calories. Your nutrition info will look like this if ordered as above:
  • Calories: 490
  • Protein: 24g
  • Net Carbs: 11g
  • Fat: 35.5g

#3) DINNER:

Location: Boston Market

• Three-Piece Dark: Lot’s of protein, decent fat, and no carbs.
  • Calories: 300
  • Protein: 37g
  • Net Carbs: 1g
  • Fat: 16g
•  Green Beans: Keep it simple.
  • Calories: 90cals
  • Protein: 1g
  • Net Carbs: 4g
  • Fat: 5g
• Fresh Steamed Vegetables: Following our “simple” strategy.
  • Calories: 60
  • Protein: 2g
  • Net Carbs: 4g
  • Fat: 3.5g

Location: Chipotle

• Salad Bowl (with Carnitas): order it with Fajita Vegetables, Fresh Tomato Salsa, Sour Cream, Cheese, and YES for Guacamole.
  • Calories: 710
  • Protein: 34g
  • Net Carbs: 12
  • Fat: 51g

The above should help give you some ideas on what to order when you’re depending on fast food.

Want some more ideas? Check out our guide on healthy fast food.

How Do I Eat a Healthy Continental Breakfast?

So your room comes with a free complimentary breakfast.

Might as well take advantage of it!

Go ahead and load up on these:

1. Eggs. We mentioned earlier to prioritize protein with your meals. Just about every hotel continental breakfast will have some eggs. The quality might be so-so, however. If they have some hot sauce around, this can make just about any scramble tolerable.
2. Sausage. Continuing with our protein theme, if there is sausage at the buffet, grab some. Granted, it’ll often have some sugar in the form of maple syrup included. But we’re going with the best we can here.
3. Bacon. We love bacon around these parts so much, we wrote an entire post on it. The fat in bacon will help keep you full until you’re next meal. Plus, if the eggs are crappy (the eggs will probably be crappy), you can mix in some bacon to bring up the tasty factor.
4. Fruit. It can’t all be about meat. Go ahead and grab some fruit for your plate. Apples are relatively high in fiber, which is why they’re my go-to. Bananas also have decent fiber, as well as vitamin C, vitamin B6, and potassium. Are there berries available? Grab some for their antioxidant potential (we talk all about berries and antioxidants in this article).
5. Toast. I know, I know, we might be attracting the Carb Police on us for this one. But you can do a lot worse at a breakfast buffet than a little whole-wheat toast. If you put some eggs and bacon on it, you have yourself a pretty decent breakfast sandwich with some fiber to help keep you full.

Alright, prioritize the above on your plate. Plus, minimize:

1. Juice. If I could give you one single piece of diet advice, it would be this: try not to drink your calories. There’s a lot of arguments on diets, but this advice is widely accepted. An orange has plenty of vitamins in it, plus a lot of fiber to help balance out the sugar. OJ? Zero fiber, and it’s mostly just high-calorie sugar water at this point! Skip the juice and eat the whole fruit.
2. Pancakes/Waffles. Don’t eat these, unless you are good at portion control! The high-calorie batter itself will have sugar in it, plus it’s designed to have more sugar (maple syrup) poured on top. Stick to toast.
3. Cereal. This breakfast food is often packed full of carbs, calories, and sugar. For example, the third ingredient for Cheerios is “sugar.” And that’s Cheerios. Don’t even get me started on Fruit Loops or Frosted Flakes. Again, stick to toast.

The above advice should get you started on loading up properly at a breakfast buffet.

How To Make Staying Fit A Priority on the Road

If you are trying to get healthy but need to travel frequently, I want you to make exercise your constant.

I don’t know if you were a Lost fan, but my favorite episode, “The Constant,” involved a character named Desmond who had to find the one “constant” in his life in order to stay sane.

Something Desmond could focus on as his mind traveled through time.

You had to be there.

I’ve traveled quite a bit over the years: sightseeing countries, sleeping on buses, exploring temples, and visiting a new town seemingly every other day.

During all this chaos: exercise became my constant.

I knew that without a doubt, no matter where I was or what I was doing, every other day I would find a way to work out – no excuses. I might have had to add in an extra day between workouts maybe a handful of times.

What I’m trying to say is this: if you are serious about prioritizing your health, even while traveling, then start treating exercise like YOUR constant.

Make it a reliable, consistent thing in your schedule, no matter where you are in the world.

No matter what.

Sound difficult? Start by asking yourself the following:

“If I HAD to still get my workouts in, even if I am traveling or on vacation, how would I do it?”

Most answers will be something like this:

1. “If I had to work out, it would mean that I need to wake up SUPER early tomorrow morning to hit the gym before the conference starts.”
2. “If I had to get my run in, it would mean I could only go for a 20 minute run instead of my normal 60-minute run.”
3. “If I had to get my workout in, that would mean I need to actually PAY for a day pass at a real gym, because I know hotel gyms are crappy.”

This is the most important question you can ask yourself before your trip: “How do I make this work for me?” 

Then, structure your environment and schedule to make it happen:

1. Add it to your calendar.
2. Set up a text reminder.
3. Plan your schedule around it.
4. Have your coach or friend remind you.
5. Research the nearest gym or park.

Again, ask yourself – what if you HAD to work out, no matter what. How would you get it done? What would you need to change?

And then do whatever you can to make it your constant.

How to Overcome Jet Lag (and other tips)

We need to address a few final points: sleep, jet lag, and hydration.

All of these are going to impact your ability to follow the advice above. 

#1) SLEEP.

When I’m sleep-deprived, I often don’t have the energy to exercise…when the reality is that exercise is often the thing that will give me energy (foreshadowing).

Also, if you’re lacking on shuteye, you’ll get hungrier.^[3] When you’re sleep-deprived, your brain sends signals for more energy, which means more calories. This is troublesome if you’re trying to hold out until you can order a nutritious chicken salad.

Prioritize sleep.

Two good tools to help with this are earplugs and an eye mask. Some hotels have a way of being bright and noisy.

#2) HOW TO DEAL WITH JET LAG.

Even being able to go to sleep, is going to assume you are not suffering terribly from “jet lag.”

Jet lag is the phenomenon of traveling from one time zone to another, but still being stuck in the former time.

For example, you fly from New York to London.

It was night when you left New York. It is now morning in London. You may or may not have slept on the plane.

What time is it?

Your body can have some serious trouble getting back on track, because our circadian rhythms (our biological clock) is thrown off from the geographic change.

My solution: work out (click here for that section).

Studies have shown that a good sweat can help change your circadian rhythm, which might help you adjust to the local time.^[4]

If you’re able to, work out as soon as you get settled to help combat jet lag. I’ve personally found this to be super helpful in adjusting to the local time. 

#3) STAY PROPERLY HYDRATED

Air travel dehydrates you.^[5] The cabin’s air is environmentally controlled, with lower moisture than you find here on the ground.

• Humidity on the good old fashioned Earth: 30-60%
• Moisture in an average airplane: 10-20%

Yeah…that 10-20% is less than the Sahara desert.

That’s pretty dry…

On top of that, the pressurization of the cabin itself causes you to expel H2O.

Something something, physics. Something something, less water.

The low humidity and pressurized environment create a perfect scenario for you to lose lots of water. 

And if you’re dehydrated, it can make you tired, which can go back to that whole hunger and calories thing.

Drink water.

Above All Else, Preserve Momentum While Traveling!

Whatever you’re currently working on improving in your life, you can continue working on that while traveling.

You only fall off the wagon if you resign yourself to the fact that it’s impossible to stay fit while traveling!

Why not have the opposite mindset, and ask “How do I make this work for me?”

Millions of people manage to stay healthy despite a hectic travel schedule, and I want the same for you.

Here are some final tips to help you while traveling: 

1. Travel day? Pack some healthy snacks with you in your bag – apples and almonds are my go-to.
2. Going out to dinner with co-workers? Find the restaurant online, scour the menu, and “pre-order your dinner” in your mind so you know what to order when you get there. Order the “meat + veggie + potato” option on the menu, and ask for double veggies instead. Aim for something like steak tips, or grilled chicken, salmon, etc.
3. Traveling with your family? Let them know that you’re making a concerted effort to eat better and that you’d like their support.
4. Going out with friends? Let’s say you’re going out with buddies, and you have no choice but to eat fried food and drink tons of beer (I hate when that happens). Compensate by being extra diligent on the days before and after – no drive-thru meals, no late-night vending machine stops, no bad snacks while at the convention.

Pick your battles. Plan ahead. Make eating a priority.

If you want any help as you head out on the road, I got you boo.

Here’s how Nerd Fitness can help you get in shape while you travel:

#1) Our 1-on-1 Online Coaching Program: a coaching program for busy people to help them make better food choices, stay accountable, and get healthier, permanently.

Lots of our clients travel full-time, and their coach is one of the few constants they have every day.

You can schedule a free call with our team so we can get to know you and see if our coaching program is right for you. Just click on the image below for more details:

#2) If you want a roadmap for getting in shape on the road, check out NF Journey. Our fun habit-building app will help you exercise and eat better, all while you build your very own superhero…no matter where on Earth you are!

Interested?

Try your free trial right here:

#3) Join The Rebellion! We have a free email newsletter that we send out twice per week, full of tips and tricks to help you get healthy, get strong, and have fun doing so. 

I’ll also send you tons of free guides that you can use to start leveling up your life too:

Download our free weight loss guide

THE NERD FITNESS DIET: 10 Levels to Change Your Life

• Follow our 10-level nutrition system at your own pace
• What you need to know about weight loss and healthy eating
• 3 Simple rules we follow every day to stay on target

Alright, that’s about it for this guide. Now, your turn:

Do you travel for work?

Do you upcoming vacation this summer?

What struggles do you have while on the road? What kind of questions do you have about staying in shape and traveling?

Leave a question in the comments and I’ll help in any way that I can.

-Steve

###

All photo citations can be read right here: Backpacker, Decathlon, Good Party, Newtonmas, Apples, Model Train Display, Califonia Dreamin, Angry Hulk, Dirt Bike.

The post Blog first appeared on Nerd Fitness.

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It’s time to learn about The CICO (“calories in, calories out”) Diet!

You probably have questions like: 

Steve, does CICO work? 

Will counting calories help me lose weight?

Okay, what the hell IS a calorie?

Well my friend, you’ve arrived at the right place!

I’ve been writing about this stuff for 12 years, and our team of coaches help their Online Coaching clients with all types of diets (including CICO). We are really flippin’ good at it!

Is CICO right for you? Maybe! Let our coaches help you decide.

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

• What is the CICO Diet plan?
• Is losing weight really about calories?
• Does calorie counting work? (CICO and weight loss)
• The problem with CICO (Humans are bad estimators)
• Tips for sustainable weight loss (Next steps)

It’s time to get started!

What Is the CICO Diet plan?

“CICO” stands for “Calories In, Calories Out.”

The CICO Diet is a weight-loss strategy where the participant tries to tip the balance of what they eat (calories in) against what they burn (calories out).

That’s pretty much it.

It doesn’t really matter what food you eat, because there are no restrictions on any specific food groups with CICO. 

It also doesn’t matter what exercise you do (if any).

As long as you get the equation right, and the calories you eat are lower than the calories you burn on a daily basis, you’re good to go.

The CICO Diet is really simple and has helped quite a few people lose weight. 

This is likely why the CICO Diet has grown in popularity in the subreddit r/loseit. 

Is Losing Weight Really About Calories?

Yes. Losing weight actually does come down to burning more calories than you consume.

It’s about as close to fact as we can get in nutrition science.^[1]

As we address in our guide How to Lose Weight (The 5 Rules of Weight Loss), our bodies obey the Laws of Conservation of Energy and Thermodynamics: 

To lose weight, we need to burn more calories than we consume regularly. 

With this knowledge, it makes sense to design a diet specifically around this principle: match the calories you eat (in), with the calories you expend (out).

No other food rules need to apply:

• Forget about Keto and low-carb.
• It doesn’t matter if a caveman ate it.
• Who knows what the Mediterraneans ate anyway?

As long as you meet your calorie goal, you can forget about the rules of any specific diet.

This appeals to me personally, because I’ve created my own guidelines for how to eat, and I don’t pledge allegiance to any particular dieting strategy.

Because I’m a mind-reader, I know your next question is likely…

Does Calorie Counting Work? (CICO and Weight Loss)

In principle, CICO works.

In practice, it becomes a little more complicated. 

Okay, fine, A LOT more complicated.

That’s because a lot of things influence “calories in.” 

Ditto for “calories out.”

Let’s break some of this down.

Here are some of the things that impact “Calories In:”

• Appetite: how hungry we are is going to drastically affect how many calories we consume. Hormones, our body composition, and tastes and preferences will all impact our appetite.^[2] 
• Calories absorbed: the preparation of food will affect the bioavailability of calories. For example, cooking starches (like potatoes) generally increases the calories available.^[3] Your own individual gut microbe can also influence the amount of energy extracted during digestion.^[4] So will the macronutrient content of the food you eat.
• Psychological considerations: your stress levels, sleep quality, and certain conditions like PCOS can all impact the regulation of hormones, which can influence your metabolism and appetite.^[5]

Oh, and all of the above assumes we’re actually tracking calories accurately. Which pretty much nobody does. Ever. But I’ll get to that shortly. 

And remember, this is only half of the equation.

Here are some of the things that impact “Calories Out:”

• Energy burned while resting: your Basal Metabolic Rate is a count of how many calories you burn at rest and will be controlled by your age, weight, height, biological sex, muscle composition, etc. 
• Energy burned through Non-Exercise Activity Thermogenesis (NEAT): do you fidget a lot? That increases your NEAT, or the energy you burn doing stuff other than exercising. Think tapping your feet, twirling your hair, using your hands when speaking, etc. Even just an hour of this kind of movement can accumulate an extra 300 calories burned.^[6]
• Exercise: of course, how much you intentionally exercise will impact your calories out, although perhaps not as much as most people think (more on this later).

This is only scratching the surface on what determines “calories in, calories out.”^[7]

The important thing to consider here is that none of the above invalidate the basic premise of an energy deficit being necessary for weight loss. 

These factors will just influence one end of the equation or the other. 

For example, let’s chat about protein and CICO:

• Eating plenty of protein has been shown to help keep people feeling full and satiated.^[8] So lots of protein can help folks lose weight, not because it changes the requirements for weight loss, but because it might allow them to get through the day less hungry (lowering their “calories in.”)
• Adequate dietary protein can help with building and maintaining muscle.^[9] The more muscle someone has, the more calories they’ll need to maintain it (raising their “calories out.”)^[10]

Read our guide “How much protein should I eat?” for more on this subject.

To recap this section: from a biological perspective, eating fewer calories than you burn is 100% necessary for weight loss. 

But all sorts of things impact the amount of calories we eat and the amount of calories we expend. 

This is going to lead us to….

The Problem With CICO (Humans Are Bad Estimators)

The majority of the problems people have with CICO is that it allows nutrient-deficient food to enter the diet, only limiting “how much.”

They’ll argue that people should be eating fruits and vegetables, lean protein, avoiding processed foods, and blah blah blah… 

We all know this. 

You don’t need someone else telling you to eat your veggies.

This isn’t the problem with CICO. 

The problem with CICO is it’s really hard to estimate “calories in” and “calories out.”

Like, REALLY hard. We humans are TERRIBLE at it. 

Take “calories in” or how much we eat: people generally UNDERestimate how many calories they consume by about 30-40%.^[11] Even dieticians, who are specifically trained in nutrition science, underestimated how much they eat.^[12]

“That may be true Steve, but don’t worry about me. I read the label on everything I buy so I know exactly how many calories I’m eating.”

Well, are you aware that the FDA allows a 20% leeway on total calories identified on packages?^[13] Meaning that 100 calorie drink of Orange Juice might actually be 120?

If you’re a food manufacturer, which way are you going to lean towards? Especially when you know people might scrutinize the calories of your nutrition label in an effort to lose weight.

This isn’t just paranoia: this study found that packaged snack food generally contains MORE calories in it than advertised.^[14]

Yeah…and remember, this is only half of the equation. 

It’s about to get even worse.

People are also really bad at estimating “calories out.” 

When folks self-assess how many calories they burned by exercising, they’re generally WAY OFF, by as much as 50%!^[15]

Oh, and those fitness trackers we wear? They’ve been shown to be inaccurate, some by up to 90%!^[16]

That’s why we made this infographic on tracking “calories out”:

This is the main problem with CICO: we’re stuck with educated guesses for “calories in” and “calories out.”

So we underestimate the calories we eat by 40%. And then we overestimate how many calories we burn by 50%.

No WONDER we think our metabolism is broken if we can’t lose weight!

The truth is we’re unknowingly eating too much, and/or moving too little.

Ugh.

Heck, even how many calories you need a day (your baseline or Total Daily Energy Expenditure) is an estimate, something we acknowledge in our calorie calculator, which you can play with right here:

THE NERD FITNESS CALORIE CALCULATOR

In summary: balancing “calories in against calories out” is really all quite messy when you get right down to it.

Does that make all this hopeless?

Not even remotely.

But it does give us some context if you can’t seem to lose weight.

Tips for Sustainable Weight Loss (Next Steps)

This post is not made to dissuade you from trying The CICO Diet.

I actually encourage everyone to track their food and calories for one week, because it’s often an eye-opening experience on how much they’re truly eating.

If possible, take a few days and use a cheap food scale instead of just eyeballing it. You’ll be shocked an actual portion sizes of some foods!

When it comes to sustainable weight loss, here at Nerd Fitness, we encourage two paths:

• Make small tiny changes towards “real food” (like the Nerd Fitness Healthy Plate above).
• Make small tiny changes towards a strength training practice.

Both of these strategies can dramatically – and positively – influence “calories in” and “calories out” respectively.  

In our Guide to Healthy Eating, we explain why every website tells you to eat vegetables (which we also tell you): vegetables are full of nutrients, contain lots of fiber to keep you full, and are generally low in calories.

Eating lots of vegetables, or “real food,” will help you naturally lower “calories in.”

How about another example to think about? Here are 200 calories of a blueberry muffin:

Compare it to 200 calories of broccoli (Thanks to wiseGEEK):

Which one do you think you’re likely to accidentally overeat for your calorie allotment?

Right.

For our other strategy, our Strength Training 101 series explains why growing strong is important for fat loss: 

Building muscle takes a lot of calories (and so does maintaining it).

In other words, a stronger version of yourself will require more calories:

This will naturally raises your “calories out.”

The trick with it all is the “make small tiny changes” bit.

We’ve seen over and over that small steps (eating one new vegetable a week, a simple bodyweight workout) create momentum. Over time, these small changes are the keys to permanently getting healthy.

The entire Nerd Fitness Coaching program is based on this premise.

So what should you do now? Pick a small change and get going!

Here are some options for a healthy new habit:

• Calculate an estimate of how many calories you need (knowledge is power, even if it’s an approximation)
• Learn proper portions for some of the food you eat
• Serve one new vegetable with dinner this week
• Start a walking practice (even just 5 minutes at first is great)
• Try a simple beginner strength training workout (here’s one you can do in your living room)

The most important thing you can do now: start!

The exact “small tiny change” doesn’t matter so much, just pick one you feel comfortable with and get going! Once that habit becomes sustainable, pick a new one! And so on and so on…

We’ve seen it time and time again here that this is the true path towards success.

Boom!

Still here? Want some more guidance? An exact plan to follow on where to go next?

Alright, you got it, but only because you’ve been nice this whole time.

#1) Our 1-on-1 Online Coaching Program: a coaching program for busy people to help them make better food choices, stay accountable, and get healthier, permanently.

You can schedule a free call with our team so we can get to know you and see if our coaching program is right for you. Just click on the image below for more details:

#2) If you want a roadmap for getting in shape, check out NF Journey. Our fun habit-building app will help you exercise and eat better, all while you build your very own superhero.

Interested?

Try your free trial right here:

#3) Join The Rebellion! We have a free email newsletter that we send out twice per week, full of tips and tricks to help you get healthy, get strong, and have fun doing so. 

I’ll also send you tons of free guides that you can use to start leveling up your life too:

Download our free weight loss guide

THE NERD FITNESS DIET: 10 Levels to Change Your Life

• Follow our 10-level nutrition system at your own pace
• What you need to know about weight loss and healthy eating
• 3 Simple rules we follow every day to stay on target

Alright, I think that about does it for this article.

Now, your turn:

What are your thoughts on The CICO Diet?

Do you have a strategy for balancing “calories in” and “calories out”?

Think I’ve got it all totally wrong? 

Let me know in the comments!

-Steve

PS: Make sure you read the rest of our content on sustainable weight loss:

• The 5 Rules of Weight Loss
• Why Can’t I Lose Weight?
• Which Diet is Right for Me?

###

GIF Source: Millhouse, Barney Thumbs Up, Joker, A Beautiful Mind, Leo “duh,”

Photo Source: A Surprise Performance Appraisal, Against the Current, There is always a bigger fish, Dim Sum Trike, miam miam, 

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It’s time to learn about The CICO (“calories in, calories out”) Diet!

You probably have questions like: 

Steve, does CICO work? 

Will counting calories help me lose weight?

Okay, what the hell IS a calorie?

Well my friend, you’ve arrived at the right place!

I’ve been writing about this stuff for 12 years, and our team of coaches help their Online Coaching clients with all types of diets (including CICO). We are really flippin’ good at it!

Is CICO right for you? Maybe! Let our coaches help you decide.

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

• What is the CICO Diet plan?
• Is losing weight really about calories?
• Does calorie counting work? (CICO and weight loss)
• The problem with CICO (Humans are bad estimators)
• Tips for sustainable weight loss (Next steps)

It’s time to get started!

What Is the CICO Diet plan?

“CICO” stands for “Calories In, Calories Out.”

The CICO Diet is a weight-loss strategy where the participant tries to tip the balance of what they eat (calories in) against what they burn (calories out).

That’s pretty much it.

It doesn’t really matter what food you eat, because there are no restrictions on any specific food groups with CICO. 

It also doesn’t matter what exercise you do (if any).

As long as you get the equation right, and the calories you eat are lower than the calories you burn on a daily basis, you’re good to go.

The CICO Diet is really simple and has helped quite a few people lose weight. 

This is likely why the CICO Diet has grown in popularity in the subreddit r/loseit. 

Is Losing Weight Really About Calories?

Yes. Losing weight actually does come down to burning more calories than you consume.

It’s about as close to fact as we can get in nutrition science.^[1]

As we address in our guide How to Lose Weight (The 5 Rules of Weight Loss), our bodies obey the Laws of Conservation of Energy and Thermodynamics: 

To lose weight, we need to burn more calories than we consume regularly. 

With this knowledge, it makes sense to design a diet specifically around this principle: match the calories you eat (in), with the calories you expend (out).

No other food rules need to apply:

• Forget about Keto and low-carb.
• It doesn’t matter if a caveman ate it.
• Who knows what the Mediterraneans ate anyway?

As long as you meet your calorie goal, you can forget about the rules of any specific diet.

This appeals to me personally, because I’ve created my own guidelines for how to eat, and I don’t pledge allegiance to any particular dieting strategy.

Because I’m a mind-reader, I know your next question is likely…

Does Calorie Counting Work? (CICO and Weight Loss)

In principle, CICO works.

In practice, it becomes a little more complicated. 

Okay, fine, A LOT more complicated.

That’s because a lot of things influence “calories in.” 

Ditto for “calories out.”

Let’s break some of this down.

Here are some of the things that impact “Calories In:”

• Appetite: how hungry we are is going to drastically affect how many calories we consume. Hormones, our body composition, and tastes and preferences will all impact our appetite.^[2] 
• Calories absorbed: the preparation of food will affect the bioavailability of calories. For example, cooking starches (like potatoes) generally increases the calories available.^[3] Your own individual gut microbe can also influence the amount of energy extracted during digestion.^[4] So will the macronutrient content of the food you eat.
• Psychological considerations: your stress levels, sleep quality, and certain conditions like PCOS can all impact the regulation of hormones, which can influence your metabolism and appetite.^[5]

Oh, and all of the above assumes we’re actually tracking calories accurately. Which pretty much nobody does. Ever. But I’ll get to that shortly. 

And remember, this is only half of the equation.

Here are some of the things that impact “Calories Out:”

• Energy burned while resting: your Basal Metabolic Rate is a count of how many calories you burn at rest and will be controlled by your age, weight, height, biological sex, muscle composition, etc. 
• Energy burned through Non-Exercise Activity Thermogenesis (NEAT): do you fidget a lot? That increases your NEAT, or the energy you burn doing stuff other than exercising. Think tapping your feet, twirling your hair, using your hands when speaking, etc. Even just an hour of this kind of movement can accumulate an extra 300 calories burned.^[6]
• Exercise: of course, how much you intentionally exercise will impact your calories out, although perhaps not as much as most people think (more on this later).

This is only scratching the surface on what determines “calories in, calories out.”^[7]

The important thing to consider here is that none of the above invalidate the basic premise of an energy deficit being necessary for weight loss. 

These factors will just influence one end of the equation or the other. 

For example, let’s chat about protein and CICO:

• Eating plenty of protein has been shown to help keep people feeling full and satiated.^[8] So lots of protein can help folks lose weight, not because it changes the requirements for weight loss, but because it might allow them to get through the day less hungry (lowering their “calories in.”)
• Adequate dietary protein can help with building and maintaining muscle.^[9] The more muscle someone has, the more calories they’ll need to maintain it (raising their “calories out.”)^[10]

Read our guide “How much protein should I eat?” for more on this subject.

To recap this section: from a biological perspective, eating fewer calories than you burn is 100% necessary for weight loss. 

But all sorts of things impact the amount of calories we eat and the amount of calories we expend. 

This is going to lead us to….

The Problem With CICO (Humans Are Bad Estimators)

The majority of the problems people have with CICO is that it allows nutrient-deficient food to enter the diet, only limiting “how much.”

They’ll argue that people should be eating fruits and vegetables, lean protein, avoiding processed foods, and blah blah blah… 

We all know this. 

You don’t need someone else telling you to eat your veggies.

This isn’t the problem with CICO. 

The problem with CICO is it’s really hard to estimate “calories in” and “calories out.”

Like, REALLY hard. We humans are TERRIBLE at it. 

Take “calories in” or how much we eat: people generally UNDERestimate how many calories they consume by about 30-40%.^[11] Even dieticians, who are specifically trained in nutrition science, underestimated how much they eat.^[12]

“That may be true Steve, but don’t worry about me. I read the label on everything I buy so I know exactly how many calories I’m eating.”

Well, are you aware that the FDA allows a 20% leeway on total calories identified on packages?^[13] Meaning that 100 calorie drink of Orange Juice might actually be 120?

If you’re a food manufacturer, which way are you going to lean towards? Especially when you know people might scrutinize the calories of your nutrition label in an effort to lose weight.

This isn’t just paranoia: this study found that packaged snack food generally contains MORE calories in it than advertised.^[14]

Yeah…and remember, this is only half of the equation. 

It’s about to get even worse.

People are also really bad at estimating “calories out.” 

When folks self-assess how many calories they burned by exercising, they’re generally WAY OFF, by as much as 50%!^[15]

Oh, and those fitness trackers we wear? They’ve been shown to be inaccurate, some by up to 90%!^[16]

That’s why we made this infographic on tracking “calories out”:

This is the main problem with CICO: we’re stuck with educated guesses for “calories in” and “calories out.”

So we underestimate the calories we eat by 40%. And then we overestimate how many calories we burn by 50%.

No WONDER we think our metabolism is broken if we can’t lose weight!

The truth is we’re unknowingly eating too much, and/or moving too little.

Ugh.

Heck, even how many calories you need a day (your baseline or Total Daily Energy Expenditure) is an estimate, something we acknowledge in our calorie calculator, which you can play with right here:

THE NERD FITNESS CALORIE CALCULATOR

In summary: balancing “calories in against calories out” is really all quite messy when you get right down to it.

Does that make all this hopeless?

Not even remotely.

But it does give us some context if you can’t seem to lose weight.

Tips for Sustainable Weight Loss (Next Steps)

This post is not made to dissuade you from trying The CICO Diet.

I actually encourage everyone to track their food and calories for one week, because it’s often an eye-opening experience on how much they’re truly eating.

If possible, take a few days and use a cheap food scale instead of just eyeballing it. You’ll be shocked an actual portion sizes of some foods!

When it comes to sustainable weight loss, here at Nerd Fitness, we encourage two paths:

• Make small tiny changes towards “real food” (like the Nerd Fitness Healthy Plate above).
• Make small tiny changes towards a strength training practice.

Both of these strategies can dramatically – and positively – influence “calories in” and “calories out” respectively.  

In our Guide to Healthy Eating, we explain why every website tells you to eat vegetables (which we also tell you): vegetables are full of nutrients, contain lots of fiber to keep you full, and are generally low in calories.

Eating lots of vegetables, or “real food,” will help you naturally lower “calories in.”

How about another example to think about? Here are 200 calories of a blueberry muffin:

Compare it to 200 calories of broccoli (Thanks to wiseGEEK):

Which one do you think you’re likely to accidentally overeat for your calorie allotment?

Right.

For our other strategy, our Strength Training 101 series explains why growing strong is important for fat loss: 

Building muscle takes a lot of calories (and so does maintaining it).

In other words, a stronger version of yourself will require more calories:

This will naturally raises your “calories out.”

The trick with it all is the “make small tiny changes” bit.

We’ve seen over and over that small steps (eating one new vegetable a week, a simple bodyweight workout) create momentum. Over time, these small changes are the keys to permanently getting healthy.

The entire Nerd Fitness Coaching program is based on this premise.

So what should you do now? Pick a small change and get going!

Here are some options for a healthy new habit:

• Calculate an estimate of how many calories you need (knowledge is power, even if it’s an approximation)
• Learn proper portions for some of the food you eat
• Serve one new vegetable with dinner this week
• Start a walking practice (even just 5 minutes at first is great)
• Try a simple beginner strength training workout (here’s one you can do in your living room)

The most important thing you can do now: start!

The exact “small tiny change” doesn’t matter so much, just pick one you feel comfortable with and get going! Once that habit becomes sustainable, pick a new one! And so on and so on…

We’ve seen it time and time again here that this is the true path towards success.

Boom!

Still here? Want some more guidance? An exact plan to follow on where to go next?

Alright, you got it, but only because you’ve been nice this whole time.

#1) Our 1-on-1 Online Coaching Program: a coaching program for busy people to help them make better food choices, stay accountable, and get healthier, permanently.

You can schedule a free call with our team so we can get to know you and see if our coaching program is right for you. Just click on the image below for more details:

#2) If you want a roadmap for getting in shape, check out NF Journey. Our fun habit-building app will help you exercise and eat better, all while you build your very own superhero.

Interested?

Try your free trial right here:

#3) Join The Rebellion! We have a free email newsletter that we send out twice per week, full of tips and tricks to help you get healthy, get strong, and have fun doing so. 

I’ll also send you tons of free guides that you can use to start leveling up your life too:

Download our free weight loss guide

THE NERD FITNESS DIET: 10 Levels to Change Your Life

• Follow our 10-level nutrition system at your own pace
• What you need to know about weight loss and healthy eating
• 3 Simple rules we follow every day to stay on target

Alright, I think that about does it for this article.

Now, your turn:

What are your thoughts on The CICO Diet?

Do you have a strategy for balancing “calories in” and “calories out”?

Think I’ve got it all totally wrong? 

Let me know in the comments!

-Steve

PS: Make sure you read the rest of our content on sustainable weight loss:

• The 5 Rules of Weight Loss
• Why Can’t I Lose Weight?
• Which Diet is Right for Me?

###

GIF Source: Millhouse, Barney Thumbs Up, Joker, A Beautiful Mind, Leo “duh,”

Photo Source: A Surprise Performance Appraisal, Against the Current, There is always a bigger fish, Dim Sum Trike, miam miam, 

The post Blog first appeared on Nerd Fitness.

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There’s no gentle way to say this – training with injuries SUCKS!

The most important thing you can do now is to let yourself heal.

However, depending on your injury, there might be quite a few ways to stay active while also recovering.

We do this all the time in our Online Coaching Program. We’ll build workouts for clients who are dealing with pre-existing injuries, so they can make the most of their recovery time.

Today, we’ll share these same tips with you.

A Nerd Fitness Coach can build a workout around existing injuries. Learn more here:

Here’s what we’ll cover:

• Step 1: Preventing Injuries in the First Place (Warming-Up).
• Step 2: Go See a Doctor.
• Step 3: How to Mentally Deal with Injuries.
• Step 4: Testing Movement Around the Injury.
• Step 5: How to Make the Most Of Your Recovery (Sleep and Nutrition).
• Step 6: Staying Active While Injured.
• Step 7: Getting Creative While Working Out With an Injury.
• How to train with lower-back pain.
• How to train with an injured wrist.
• How to train with a knee injury.
• Can I lift with a hurt elbow?
• Can I exercise with an injured ankle?
• Can I exercise with shoulder and/or hip pain?
• Moving forward with an injury (Next Steps).

REAL QUICK: If you’re worried about hurting yourself while lifting, I would encourage you to check out our guide, Strength Training 101: Everything You Need to Know. We cover all you need to begin a strength training practice, from equipment, starting weight recommendations, and proper form techniques to prevent injuries. You can grab it for free when you join the Rebellion below!

Download our comprehensive guide STRENGTH TRAINING 101!

• Everything you need to know about getting strong.
• Workout routines for bodyweight AND weight training.
• How to find the right gym and train properly in one.

NOTE: I am not a doctor (in fact, I’m not even wearing pants right now). You should really seek medical attention for any injury you receive. 

Step 1: Preventing Injuries in the First Place (Warming-Up)

Now, it should go without saying: the best way to handle an injury is to prevent it in the first place.

So always start your training with a dynamic warm-up.

Studies have shown that a brief warm-up before your workout can help prevent injuries.^[1]

Here’s why:

You can think of your muscles like rubber bands:

Should you start your workout by immediately lifting heavy weights or sprinting really fast, those cold, unstretched rubber bands can get pulled apart very quickly. They can then get snapped or pulled out of shape.

Ouch.

That’s why every workout should start with a warm-up.

We are such big believers of this, that when we program workouts through our Online Coaching Program, we ALWAYS kick it off with a warm-up. It’s one of the tools in our kit to help clients stay injury-free.

Want a customized workout plan you’ll ACTUALLY do? Learn more:

What’s that? You don’t know how to warm up?

No prob.

Here’s a beginner warm-up routine you can try:

If you want more, check out The 15 Best Warm-Up Exercises & Routines to Prevent Injury.

Step 2: When Should I See a Doctor After an Injury?

As Coach Jim mentions in the video above, the FIRST thing to do after an injury is to seek a professional.

All the internet advice in the world won’t take the place of a single session with a doctor or physical therapist.

After you get hurt, really the best thing you can do is have the injury examined by someone who knows what they’re doing.

I will say, that not all doctors are created equal…

…but that’s not another article. 

Next, we need to get your headspace in proper order (even if you don’t have a head injury)

Step 3: How to Mentally Deal With Injuries

The SECOND thing to do right after an injury: realize it’s going to affect you mentally…just as much, if not more than physically.

So be prepared!

There are numerous studies showing the different negative emotional reactions that people have when injured.^[2]

But just from the School of the Obvious – if you’ve ever had an injury – you know how it puts you in a bad mood.

What may help, is recognizing and reframing negative thoughts, like with some quiet meditation or journaling. Or even seeing a therapist or sports psychologist

Just make sure you don’t overlook the mental aspects of recovery.

Step 4: Testing Movement Around the Injury

After you’ve seen a doctor and prepared for the mental battle ahead, I want you to test all movements.

And by test, I mean work through as much of the range of motion of an exercise as possible with zero additional resistance and without feeling any pain.

That means if your shoulder bothers you, just see if you can extend your arms all the way above your head. Do this before you even consider doing a push press or shoulder press.

After that, make sure to test movements that you don’t suspect will be a problem.

A shoulder injury could very well make box jump sessions impossible, due to the arm swing involved in the movement.

Try out each movement cautiously!

Something to keep in mind: just because you have pain with a push movement, does not necessarily mean you will have pain with a pull movement.

I have had a shoulder injury where dips and push-ups were out of the question…but pull-ups were fine.

And that is why you should test all movements – you may have more training options than you expect. Then again, your injury may limit movement more than you realize.

Last time I’m going to say it – test.

Step 5: How to Make the Most Of Your Recovery (Sleep and Nutrition)

Next, rest.

And by rest, I mean completely stop doing movements that cause you pain until you are healed.

If you feel any pain during your test (especially joint pain), then you should abandon that movement until the injury heals.

You cannot “suck it up” and just grind through joint pain without hindering healing at best…

…and causing further damage at worst.

Along with rest, a recovery regimen to accelerate healing should be considered. Ideally, this would be done under the care of a physician. I have been to the doc for injuries in the past and have found that those that use “Sports” in the title of their practice (Sports Medicine, Sports Therapy) do their damnedest to keep you active.

Here are two often overlooked components of recovery:

1. Sleep
2. Nutrition

Sleep and nutrition are always important when it comes to fitness. But for the swiftest recovery from an injury, you need to get your food intake and sleep schedule dialed in extra tight.

• To prioritize sleep, sign off of Fortnite an hour earlier and get to bed (Life is cruel).
• To level up your nutrition game, try to have a vegetable with your meals and prioritize some protein.

If you want to do everything within your control to sway the healing forces in your favor, be extra diligent with your sleep and eats.

Step 6: Staying Active While Injured

If your doctor has okayed it, stay active any way you can.

This is often the opposite of what many people will do – which is to completely stop using the injured area.

We want to move pain-free, of course, but any light movement is often going to be more beneficial than just stopping movement altogether – as it gets the blood flowing through the area and helps recovery.^[3]

This might mean lowering the weights used, doing an assisted or even unweighted variation of an exercise.

Like by busting out a resistance band:

But if you can still safely move the injured area without causing added pain or setbacks – then it’s often a good idea to do so.

If that’s not an option, consider different ways to move while injured:

• If you can’t run, how about an elliptical or stationary bike?
• If you can’t use one leg or the other, can you work out your upper body?
• If you can’t use one arm/shoulder, can you still do lower body exercises like lunges/squats/step-ups?
• If you can’t do any resistance training, can you still go for walks?

Let’s dive into this point a little more.

Step 7: Getting Creative While Working Out With an Injury

My dear friend, it’s time to get creative.

When you get injured, start thinking outside of the box to find the opportunity in the obstacle.

A shoulder injury may make back squats incredibly painful. But holding the bar for a front squat instead could feel fine…

…and perhaps it just so happens that you have neglected the front squat lately.

So instead, try to look at an injury as an opportunity for you to focus on a weakness. Strengthen your weaknesses, become more well-rounded, and better equipped to deal with rigorous activity.

That’s how you become “antifragile.”

But enough of the generalities.

You want some specific recommendations on how to train around your injuries…

Here are some tips for training around common injuries:

#1) Training with Lower Back Pain

If you have any lower back pain, forgo any spinal loading. Period.

That means no squats for sure.

But it also means no deadlifts.

It also means using no additional resistance in any movement where your shoulders should be higher than your hips.

That pretty much limits you to the bench press as far as free weights go, which you’re gonna want to make sure you do correctly.

You could also spend your recovery time exploring various bodyweight exercises.

#2) Training with an Injured Wrist

Wrist pain is most commonly complained about when doing the traditional push-up:

You might be able to alleviate this pain by using push-up bars and even (believe it or not) knuckle push-ups.

This is because you might be dealing with a flexibility issue and not an actual injury.

Front squats and power cleans done with the Olympic rack position may also lead to complaints of wrist pain.

To eliminate wrist pain in the front squat, try the more common crossed-arm rack position:

For the power clean, concentrate on getting the bar on top of the front of your front deltoids (shoulders) – if the bar is touching your throat, you are getting there.

Here are 15 wrist mobility exercises for more help here. 

#3) How to Train with a Knee Injury

Knee pain typically comes in a fitness setting as the result of one of three things:

1. Deep bending such as with a squat or lunge
2. Impact that corresponds with landing from jumping.
3. Lateral (side to side) movement, especially for participants of sports like soccer, rugby, basketball, and other “man to man” athletics.

Knee issues can be especially frustrating for those trying to lose weight because exercises involving squatting, lunging, and jumping are ideal for accelerating fat loss.

In this situation, I typically recommend a kettlebell swing as my first alternative option.

A properly executed swing does not involve much bending of the knee. In my experience, most people who cannot squat can handle swings without screwing up any preexisting knee conditions.

If you’re trying to lose weight, another option you could try is boxing drills:

However, it is important to work slowly at first to be sure that the twisting necessary for generating punching power from the hips does not aggravate the knee condition.

#4) Can I Lift with a Hurt Elbow?

You’re out of luck on this one, unfortunately. Sorry.

Nearly any upper body exercise, push or pull, will hinder your recovery time.

Instead, focus on lower bodywork such as barbell squats, sprinting, and lunges.

#5) Can I Exercise with an Injured Ankle?

Avoid any high-impact movements with a hurt ankle.

And all that means is do not jump.

But other movements that involve more subtle ankle movement such as squats may also have to be put on the back burner as you heal. It is possible (likely?) that you may have to focus on upper body movements and use seated versions of movements such as rows and overhead presses instead of standing.

This will help let your ankle heal.

#6) What Should I Do With Shoulder and/or Hip Pain?

Test, test, test.

These ball and socket joints can be the most unpredictable when it comes to training options.

Start slow, start light, and back off the second you feel any pain.

MOVING FORWARD WITH AN INJURY (Next Steps)

Injuries are always frustrating when they happen.

But I don’t know anyone with any significant amount of training time under their belt who hasn’t had to deal with one.

When injured:

• Seek a medical opinion^[4]
• Be smart with your exercise selection
• Dial-in your nutrition and sleep
• Stay active
• Be aware of training opportunities that you would not have considered without the injury

If you want any more help along your journey, you know we’re here for you.

Here are three ways that Nerd Fitness can help you level up.

#1) Our Online Coaching Program: a coaching program for busy people to help them make better food choices, stay accountable, and get healthier, permanently.

They can build you a custom program so you can grow strong, to hopefully prevent you from getting injured in the first place. Plus, they can do form checks to help make sure you’re doing all your training correctly. 

You can schedule a free call with our team so we can get to know you and see if our coaching program is right for you. Just click on the image below for more details:

Our coaching program changes lives. Learn how!

#2) If you want a roadmap for getting in shape, check out NF Journey. Our fun habit-building app will help you exercise and eat better, all while you build your very own superhero.

Interested?

Try your free trial right here:

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

Sign up in the box below to enlist and get our Rebel Starter Kit, which includes all of our “work out at home” guides, our Strength Training 101 eBook, and much more!

Get your Nerd Fitness Starter Kit

• The 15 mistakes you don’t want to make.
• Full guide to the most effective diet and why it works.
• Complete and track your first workout today, no gym required.

Alright, I think that about does it for today’s articles.

Now, I want to hear from you!

Do you have an injury that is preventing you from training?

Do you have any tips and tricks to keep moving while still recovering?

Did you seek advice from a doctor who gave you good information?

Let us know in the comments!

-Steve

###

All photo sources can be found right here: January 27, 2009-22.05, Rugby Player, ©Rattanachai Singtrangarn/123RF.COM, Going to bed, Morning run with the FitbitBatman, Runners

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Let’s start training with resistance bands!

Whether you got exercise bands in the mail from Amazon during quarantine, or they’ve been sitting in your closet since the 80s, you’ve finally decided it’s time to learn how to use the darn things. 

Either way, you’re in the right place! 

That’s because we specialize in home workouts. Our Coaches build custom training programs for whatever equipment you might have available (or even “no equipment”).

Want a customized workout plan you’ll ACTUALLY do? Learn more:

If you have a set of resistance bands, today we’ll show you how to put them to good use.

Here’s what we’ll cover in this guide:

• The Nerd Fitness Resistance Band Workout (with video tutorial)
• The 10 best resistance band exercises
• What are the best resistance bands? (Types and product recommendation)
• How to use resistance bands (5 tips and tricks)
• How to do assisted exercises with a resistance band.
• Can you lose weight with resistance bands? (Weight Loss 101)
• When should I do a resistance band workout? (Next steps)

It’s time to join the Resistance…

…band movement.^[1]

Let’s get started.

The Nerd Fitness Resistance Band Workout (With Video Tutorial)

After you watch the video above (featuring Matt Shortis, a lead trainer in our 1-on-1 Online Coaching Program), here’s a quick recap with the repetitions of the workout here:

RESISTANCE BAND WARM-UP:

• 10 Band Over and Backs
• 10 Vertical Band Pull Aparts
• 10 Horizontal Pull Aparts

THE NERD FITNESS RESISTANCE BAND WORKOUT:

• 12 Band Squats
• 10 Overhead Presses
• 12 Band Deadlifts
• 10 Arm Rows (per side)
• 10 High to Low Band Rows
• 10 Arm Chest Presses (per side)
• 10 Pallof Presses (per side)

This Beginner Resistance Band Workout is what’s called a circuit (you can learn all about circuit training here). 

That’s just a fancy term for doing a workout like so:

• 1 set of exercise A, go immediately to
• 1 set of exercise B, go immediately to
• 1 set of exercise C, and so on…
• Repeat from the top!

Your long-term goal should be to do 3 full circuits back to back for a complete workout.

If you can only go through it once or twice, that’s okay too!

And if you need to take a break at any time between sets or after a circuit, do it! You do you.

Whatever you do, don’t skip your warm-up. Even if you don’t do the sequence above, make sure you get your heart rate up a little before jumping in. 

Here’s another short sequence you can do to warm up:

Next, let’s go over each move covered in our resistance band workout (and warm-up) in detail.

The 10 Best Resistance Band Exercises

Here’s each exercise covered in the Beginner Resistance Band Workout: 

#1) BAND OVER AND BACK

1. Grab the band in front of you, with both hands, about shoulder-width apart. Start at about waist height. 
2. Pull the bands apart.
3. While keeping your arms and elbows straight, lift upward, eventually reaching above and over your head.
4. Continue this motion down your back, keeping your arms as straight as you can. 
5. When your shoulders won’t let you come down any further, reverse the movement and come all the way back to your starting position.
6. Repeat. 

Tip from Coach Matt: If it’s too difficult to keep your arms straight, loosen and widen your grip on the band so it becomes less taut. 

#2) OVERHEAD BAND PULL-APART

1. Start with the band overhead, gripping a little wider than shoulder-width apart.
2. Bring the band down by slowly pulling apart, pinching the shoulder blades as you go.
3. The arms will sink until about shoulder height.
4. Pause, then slowly rise back up.
5. Repeat.

Tip from Coach Matt: Resist the urge to have the resistance band “snap” you back up. Do this by slowly controlling the movement. 

#3) HORIZONTAL BAND PULL APART

1. Grab the resistance band about shoulder-width apart and place it right in front of you, about chest height. 
2. Pull the band apart, pinching your shoulder blades back as you go. 
3. Slowly reverse to your starting position.
4. Repeat. 

Tip from Coach Matt: Make sure you stand up straight during this movement. Over time this exercise will help improve your posture. 

#4) BAND SQUATS

1. Step on the band, about shoulder-width apart. 
2. Pull the resistance band up so the top reaches above your shoulder, with the band resting on the back of your arm.
3. Complete a squat, by having your hips push back while your chest stays up. 
4. Reverse the movement to come back down, making sure to keep your heels down.
5. Repeat.

Tip from Coach Matt: If this seems too easy, you could use two exercise bands, increasing the resistance. 

#5) BAND OVERHEAD PRESS

1. Step on the band, about shoulder-width apart. 
2. Pull the resistance band up so the top reaches above your shoulder, with the band resting on the back of your arm (just like in your band squat).
3. While holding the band with palms faced forward, press your arms upward as you would in a normal overhead press. Keep your vision forward during the press.
4. Reverse to bring the band back down.
5. Repeat.

Tip from Coach Matt: Stand up straight and push up as tall as you can. Reach high during the movement and try to take up space. 

#6) BAND DEADLIFT

1. Step on the band, about shoulder-width apart. 
2. Push your hips back to lower and grab the band. Your palms should be facing each other and your shins should be mostly vertical.
3. While holding the band, hinge your hips forward like you would in a normal deadlift to stand up.
4. When standing, push your hips back, lowering back down.
5. Repeat.

Tip from Coach Matt: Make sure you pull with your arms during the movement, which will engage your back. 

#7) BAND ONE-ARM ROW

1. Anchor your band on a sturdy door or pole.
2. Stand in a quarter squat position and place the non-pulling arm across your lower chest for support. 
3. With the other arm, pull the band back until your elbow reaches the side of your torso. Don’t flare out your arm during the movement, instead, keep it tucked along your obliques. 
4. Slowly release the band back to your starting position.
5. Repeat.

Tip from Coach Matt: Keep your chest up and tall. You want the band to pull with your arm, not your entire body (resist the urge to rotate your torso). 

#8) HIGH TO LOW BAND ROW

1. Anchor your band to a pull-up bar or the top of a sturdy door.
2. Sit on the floor, with your legs flared out. Lean back ever so slightly and grab the resistance band with both hands (it should have a little bit of tension at the top of the movement).
3. To pull the band down, drive both elbows back towards your torso. 
4. Reverse the movement to release tension in the band.
5. Repeat. 

Tip from Coach Matt: Keep your chest up, towards the anchor point of the resistance band. 

#9) SINGLE-ARM BAND CHEST PRESS

1. Anchor your band to a sturdy door or a structurally sound pole.
2. Begin with one leg in front (the opposite of the side you’re pushing with), then grab the band with one arm. 
3. Start with your elbow close to your torso and push your arm forward. You’ll rotate your torso a little to complete the movement.
4. To reverse, slowly pull your elbow back to its starting position.
5. Repeat.

Tip from Coach Matt: Make sure the band has some tension in it during the start. You want resistance from the band during the entire movement. 

#10) PALLOF PRESS

1. Anchor your band to a sturdy door or a structurally sound pole.
2. Have the side of your body face your anchor, then pull the band in front of you until you have some tension. 
3. Holding the band with both hands from the center of your chest, push straight out. Pretend there’s an arrow coming directly from your chest, like the Care-Bear Stare.  
4. When returning, keep your elbows down and to your side.
5. Repeat.

Tip from Coach Matt: The point of this exercise is to feel it along the obliques (side torso), so make sure there’s enough tension in the band during the entire movement. 

What Are the Best Resistance Bands? (Types and Product Recommendation)

In the Resistance Band Workout above, Coach Matt showed you how to handle two types of resistance bands: loop bands and tube bands.

Let’s go over these and other resistance bands you may come across.

#1) Loop Bands

Much like the name would suggest, loop resistance bands consist of one single band formed in a loop.

They don’t have handles and are more strap-like than chord-like.

Not only can you use these in the exercises covered above but you can also use them to help perform bodyweight exercises like assisted pull-ups or assisted bodyweight dips.

You can check out our guide The 42 Best Bodyweight Exercises for more on this topic. 

At the time of this writing, there were still some loop bands available for purchase online. 

#2) Tube Bands

Tube resistance bands will often have handles or carabiners at the end (which you can attach a handle or anchor to). You might also hear these called “fit tubes.”

As Coach Matt showed you, every exercise in our Resistance Band Workout can be done with a tube band, so they’re ideal for creating a home gym. 

The other cool thing about these bands: you can attach two of them to the same anchor and handle, increasing the amount of resistance. There’s really nothing stopping you from doing a third band either, which means they can really help increase your strength. 

Tube bands can still be ordered online, so you might be able to add them to your arsenal.

#3) Mini-Bands (Circle Bands)

Mini-bands are like loop bands, but smaller, thinner, and wider. 

They are often used for lateral movements, by placing them above your knees or ankles.

This offers more resistance to the movement, further activating your hips and glutes.

They aren’t quite as versatile as the loop or tube bands, but then again, they aren’t completely sold out either. 

#4) Therapy Bands

Therapy bands are long (up to 6 or 7 feet) and thin, almost like a sheet.

They do not loop, although they can be tied together to form a loop.

Like the name would suggest, therapy bands are often found in rehabilitation centers, used to help strengthen muscle after someone has gone through an injury.

They’re generally “light” on the resistance offered, making them ideal for someone looking for a low-impact exercise.

Therapy bands offered by Hoocan have received good reviews and can still be sent to your home. 

#5) Figure 8 Bands

No surprise here: these bands look like a figure 8, with handles on top and bottom.

These bands are great for many of the pull-apart exercises we covered earlier, and can also be used like the mini-bands to activate your hips and glutes, by placing each leg through one of the loops. 

At the time of publication, SPRI still had some of these bands available. 

How to Use Resistance Bands (5 Tips and Tricks)

Let’s discuss a few tips so you can make the most of your resistance band workout.

#1) Do not use the band if you notice cracks or tears.

Seriously, just buy another one. You do not want a resistance band snapping on you while in use.

#2) If you need more resistance, add another band.

The tube resistance bands with carabiners are great for this because you can pretty much always add another band between your handle and anchor.

#3) When anchoring your bands to a door, make sure the door pulls away from you.

You don’t want to accidentally force the door open, which could result in injury or hurt feelings.

#4) Maintain band tension throughout the exercise.

When starting every exercise covered here, you want a little tension at the start of the movement. This will help keep your muscles engaged during the entire exercise.

#5) Be careful what you anchor your bands to.

While a band may fit around a tree, the rough surface could wear down your band, causing it to snap. Check the surface, and if your bands come with anchors, use those.

How to Do Assisted Exercises with a Resistance Band

In the video above, Coach Matt walks you through using a resistance band to do pull-ups.

It’s not the only exercise where a band might prove helpful.

Here are some “assisted” exercises where a resistance band may prove helpful:

#1) Assisted Dips:

#2) Assisted Chin-ups:

Just like the pull-up above, but your palms face you.

Can You Lose Weight With Resistance Bands? (Weight Loss 101)

If you’re trying to lose weight, a few resistance bands and the workout routine above could be a great part of the plan.

The other part of the plan should be your nutrition!

As we lay out in our Coaching Program, throughout Nerd Fitness Prime, and our massive guide on “Healthy Eating,” we believe that nutrition is 80-90% of the equation for weight loss.

No joke.

It’s by far the biggest factor for success.

So will you lose weight training with resistance bands?

Maybe!

If you fix your diet AND begin to incorporate our resistance band routine a few times per week, you’ll find yourself building muscle, losing fat, and getting stronger!

So how do you fix your diet?

Great question.

Whether you choose to follow a Keto Diet, Paleo Diet, Mediterranean Diet, or something like Intermittent Fasting, the best path will be up to your goals, your situation, and your habits.

Here are some basic tips though (as we cover in The 5 Rules of Weight Loss):

1. If your goal is weight loss, you have to eat less than you burn each day. This can be through eating less and burning more (from the resistance band workout above)
2. Processed foods and junk food make it really tough to lose weight: They have lots of calories and carbs, low nutritional value, don’t fill you up, and cause you to overeat.
3. Vegetables are your friends. If you don’t like veggies, here’s how to make vegetables taste good.
4. Liquid calories are sabotaging your efforts. Soda, juice, sports drinks: they’re all pretty much high-calorie sugar water with minimal nutritional value. Get your caffeine from black coffee or tea, fizzy-drink fix from sparkling water.
5. Eat more protein! Protein helps rebuild muscle and can help you stay under your calorie limit because it’s satiating and filling. Here’s exactly how much protein you should be eating every day.

Those tips should get you started, but if you want more specific instruction and guidance, check out the NF Coaching Program – Your Coach will build a routine tailored to your individual needs and what equipment you have available:

A Nerd Fitness Coach can guide your weight loss journey! Learn more here.

When Should I Do a Resistance Band Workout? (Next Steps)

The only question left to answer here is this: when should you do your resistance band workout?

As I discuss in our guide, How to Build Your Own Workout Routine, I generally recommend newbies complete a full-body workout two to three times a week.

When we say “full-body,” we want a sequence that will hit the following:

• Quads (front of your legs): the band squats have you covered here.
• Butt and hamstrings (back of your legs): the band deadlifts will hit this muscle group.
• Chest, shoulders, and triceps: (“push” muscles): your chest press and pallof press will engage your push muscles. 
• Back, biceps, and grip ( “pull” muscles): all of the band rows will train your back and biceps.
• Core (abdominals and lower back): The pallof press is really going to challenge your core (try it if you don’t believe me).

As you see, the Resistance Band Workout covers all these, so feel free to run through this sequence a few times a week. Just make sure you don’t train on consecutive days (you build muscle while resting). 

On your “rest days,” you can look into doing some active recovery, yoga, or fun movement.

If you can only get yourself to work out once a week, that’s okay! Let that become normal, then we can brainstorm ways to squeeze in an extra day. 

Building the habit of working out is our goal today. We can worry about maximizing “gainz” down the road. 

Don’t get me wrong, I’m all about maximizing gainz. 

Now the only thing left to do is start!

Here are some options for next steps with Nerd Fitness: 

Option #1) If you want a professional coach in your pocket, who can do video form checks, provide feedback, and adjust your workouts based on the equipment you have available, check out our 1-on-1 Online Coaching Program! 

For example, let’s say you find yourself stuck indoors during a pandemic, and you want somebody to custom-build you a workout program based on the equipment and furniture you have. That’s where an online coach is a game-changer! 

Personally, I’ve been working with the same online coach since 2015 and it’s changed my life. You can learn more by clicking on the box below: 

Our coaching program changes lives. Learn how!

Option #2) If you want an exact roadmap for getting fit, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

Plus, we have Missions specifically designed to help you train with your resistance bands!

Try your free trial right here:

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

Sign up in the box below to enlist and get our Rebel Starter Kit, which includes all of our “work out from home” guides.

Get your Nerd Fitness Starter Kit

• The 15 mistakes you don’t want to make.
• Full guide to the most effective diet and why it works.
• Complete and track your first workout today, no gym required.

Alright, I want to hear from you and your experience with Exercise Bands! 

Do you rock resistance bands in your workout?

Any band exercises that I’m missing?

Any product recommendations that need to be shared?

Let me know in the comments!

-Steve

P.S. If you are trying to stay in shape while your gym is closed, check out:

• The 7 Best At-Home Workout Routines
• How to Stay in Shape (While Staying Inside)
• The 42 Best Bodyweight Exercises (Working Out Anywhere!)
• Home to Build a Home Gym (When Everything is Sold Out)

P.P.S. Because I have to:

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PHOTO SOURCE: Loop Bands, Tube Bands, Mini-bands, Therapy Bands, Figure 8, The road to rehabilitation, Exercise with bands, Exercise and sunglasses, Home Sweet Home, Sunset. 

GIF SOURCE: Mini-Band, 

The post Blog first appeared on Nerd Fitness.

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Strength training will change your life.

If you want to lose weight, gain muscle, and/or just look and feel better, strength training will do just that.^[1]

In this comprehensive series, we’re going to cover EVERYTHING you need to know about getting strong.

By the way, hi. I’m Staci Ardison, Senior Coach for Team NF, with a 455 pound deadlift, and strength training has changed my life.

Here’s that deadlift by the way (at a bodyweight of 150 lbs): 

I help men and women get strong with our 1-on-1 Online Coaching Program, and in addition to this strength series, I’d love for our team to help you get strong too:

Start strength training safely with our Coaching Program! Learn more:

In this introduction to Strength and Resistance Training, we’ll cover:

• What are the benefits of strength training?
• What IS strength training?
• Can I strength train for weight loss?
• Am I too old for strength training?
• Will lifting weights make me bulky?
• I don’t like gyms, can I still strength train?
• How to start getting strong today (next steps).
• 5 Strength Training Workouts for Beginners
• 6 Gym Workouts For Beginners

This is also quite a lot to absorb, so we’ve combined this article along with the rest of our strength articles into a “Strength Training 101: Everything You Need to Know” guide.

Grab it free when you join the Rebellion by putting your email in the box below.

Download our comprehensive guide STRENGTH TRAINING 101!

• Everything you need to know about getting strong.
• Workout routines for bodyweight AND weight training.
• How to find the right gym and train properly in one.

What are the Benefits of Strength Training?

Life is EASIER when you’re strong:

• Carrying groceries? One trip.
• Children to carry? No problem.
• Car stuck in the snow? Push it out with ease.
• Feel like a badass? YUP!

Plus, whether you’re 100 lbs overweight or just need to lose the last 15, strength training is one of the most effective ways to burn fat and build muscle.^[2]

Let’s get the long term benefits out of the way: building strength has been shown to:

#1) Halt and even reverse sarcopenia: As we age our skeletal muscle deteriorates, which is a condition known as sarcopenia. Strength training has been found to reduce the negative effects of sarcopenia allowing us to maintain an independent lifestyle (and out of a nursing home) and live longer.^[3] 

#2) Prevent disease and degenerative conditions:^[4] Heart disease is the leading cause of death for both men and women.

Strength training helps correct issues relating to cholesterol, high blood pressure, obesity, diabetes, and inactivity – all factors for heart disease.

Cardiologists are even starting to recommend strength training for people who have suffered a heart attack as little as three weeks after the attack.^[4]

#3) Improve the quality of life for people with: arthritis,^[5] osteoporosis,^[6] Parkinson’s Disease,^[7] Down Syndrome,^[8] lymphedema,^[9] fibromyalgia,^[10] who have recently had a stroke,^[11] have had a spinal cord injury,^[12] cancer survivors^[13] and clinical depression.^[14] Clinical exercise physiologists working with these special populations listed above strongly recommend incorporating strength training to slow down the progression of their disease or disorder, decrease their risk for other comorbidities, and decrease their risk for premature mortality.^[15]

Now, in addition to making life easier LATER, strength training has a lot of great benefits right now:

1. Lose weight, look good naked: You can find study^[15] after study^[16] after study^[17] that shows you the benefits of strength training for weight management when combined with “calorie restriction.”(eating fewer calories than you burn every day), such as greater fat loss and improvements in muscle mass. Additionally, the combination of these two behaviors also decreases one’s risk for the development of chronic diseases (e.g., CVD) and premature mortality.^[18]
2. Strength training can help increase your metabolism by speeding up your Resting Metabolic Rate (RMR).^[19] It takes your body more calories to maintain muscle than it does to maintain fat!
3. Strength training has a much greater level of excess post-exercise oxygen consumption than aerobic exercise.^[20] What does this mean? When you finish a workout, your body needs to do a lot of work to replenish itself in order to bring itself back to a normal state (the way it was before you worked out). This takes a lot of energy, and some studies have shown that it can boost your metabolism for up to 38 hours after you finish your workout. If you do your resistance training quickly, minimizing rest intervals in-between sets, you can actually increase this effect.^[21] This is why it’s important to stay off of the phone in-between sets! If you want to learn more about how to do this, check out our Guide to Circuit Training. 

In addition to physical improvements, strength training will make you healthier: 

#1) Strength training increases bone density, builds a stronger heart, reduces your resting blood pressure, improves blood flow, halts muscle loss, helps control blood sugar, improves cholesterol levels, and improves your balance and coordination.^[22] This is all great news because this will decrease your risk of developing conditions such as osteoporosis, hypertension, and type 2 diabetes.

#2) Strength training will make you FEEL better: Not only will you find yourself with more energy and confidence, less stress and anxiety,^[23] and a better overall mood,^[24] but you’ll actually begin to think better (resistance training has been proven to help increase cognitive function^[25]).

You may be asking how this is possible?

Strength training allows for neurogenesis and neuroplasticity to take place, which is the process of creating new neural pathways in the brain. 

Plus, strength training also allows for certain neurotransmitters (e.g., dopamine) to be released that plays a role in brain health.^[26]

And while training too close to bedtime can be a bad idea, exercising earlier in the day has been proven to help prevent sleep apnea and insomnia.^[27]