Tag: Nerd Fitness: Helping You Lose Weight

Before you step foot in the great outdoors, read this guide!

There’s nothing more embarrassing than a city slicker getting lost in the woods, so let’s make sure you know where you’re going, what to wear, and what to bring.

That way your first hike will be fun, adventurous, and more importantly safe!

Today we will cover:

• How Do I Find Hiking Trails Near Me? (How to Start Hiking)
• What Shoes Do I Wear Hiking? (Proper Footwear)
• What Do I Wear While Hiking? (Clothing)
• How Much Water Should I Bring on My Hike?
• What Gear Should I Bring on My Hike? (Sunscreen, Knives, and First Aid Kits)
• What Food Should I Bring Hiking? What Should I Eat on a Day Hike?
• 7 Hiking Tips for Beginners.

I’m happy you’re excited about hiking and I can’t wait for you to get started!

I took the above picture while hiking through Killarney National Park in Ireland many years ago, and every time I look at it, I can’t help but think of Tolkien’s Middle-earth masterpiece, so I apologize (not really) for all of the Lord of the Rings nerdery running throughout this post!

Our community members love hiking too. In fact, one of our recent success stories specifically cited hiking as one of the fun activities she loved to do to help her lose 50 pounds:

By the end of today’s post, my goal is to have you pick a trail, pick a date, and identify a fella or gal to join your fellowship (galship?).

Before we jump in, are you here because you’re learning to hike to lose weight? Did you hear it’s a fun way to exercise and get your body moving?

If so, you’ve come to the right place!

As I mentioned, some clients in our uber-popular 1-on-1 Online Coaching Program used hiking as part of their weight loss training. These folks would rather head outside than jump on a treadmill, and our coaches designed a program so they could do just that!

Here’s how it works: your NF Coach will build a custom workout plan based on your experience level and goals. Training to climb up a literal mountain? Maybe you need to get rid of an old ring? We’ll create a plan to get you to the top!

Start working out in a fun way you enjoy!

Alright, let’s get you hiking!

How Do I Find Hiking Trails Near Me? (How to Start Hiking)

When you think of hiking, you might imagine a bunch of road-tested perma-travelers with oversized backpacks, hiking through epic mountains for weeks upon weeks at a time. 

Or maybe, a pair of hobbits setting out on a worldwide adventure to destroy a ring of awe-inspiring power.

If you’re just beginning your journey to a better lifestyle, just thinking about serious hiking can be enough to keep you inside your comfy hobbit hole.

Although hiking can be an epic undertaking, it doesn’t need to be!

A hike also can be super simple and fun:

1. A quick jaunt (such a great word, right?) around your local park after work.
2. Exploring the woods behind your house with your kids on a Saturday morning.
3. A half-day hike with your friends on a fun nature trail.
4. A full day or overnight hike that also includes camping.

Here’s my definition for hiking: A person (or halfing, or self-aware robot) exploring their surroundings and their feet are on the actual ground. Like, dirt. And grass.

Some might say it needs to be difficult, have a certain elevation change, require a blah blah blah. It literally doesn’t matter.

What matters is that you go outside and do something you wouldn’t have done otherwise.

Here in the Nerd Fitness Rebellion, hikers would fall into the Adventurer class.

If you’re looking for a fun “cardio” activity and want to exercise in a way that’s exciting, hiking is a great way to get your legs, feet, and body used to some strenuous activity.

You get to pick your speed and difficulty, and you can always find the right amount of challenge for you.

HIKING 101: 5 STEPS TO PLAN OUT YOUR ADVENTURE

1) Decide how long you have to hike. This is a beginner’s guide to hiking, we’re not looking to hike the Appalachian Trail. Instead, we want to start with trails that can be done in less than a day, that won’t require you to pack a tent, or bring an extra change of clothes. Pick a hike based on how much time you have – do you have the entire Sunday? Or do you just have a few hours on a Tuesday afternoon? It took Frodo and Sam 6 months to get to Mordor, but you probably don’t have that much time.

However, if you DID want to “walk to Mordor,” I got you covered there too. You’re welcome!

2) Decide if you’ll be hiking solo or with a friend/group – I love hiking solo – it’s mobile meditation for me.  However, it’s also more dangerous should anything happen while you’re out on the trail! If you’re heading into the wilderness, I’d recommend buddying up with a friend or your significant other for your hike. It’s the perfect bonding opportunity. This is especially true if they have more hiking experience or they know the area that you’re hiking in.

3) Determine your level – if you are a hiking newbie and horribly out of shape, sending yourself out on an eight-hour hike through the unmapped wilderness is incredibly unintelligent. And as your mom has probably told you before, “I thought you were smarter than that.”

Start slow, and pick places around your town that will allow you to stop when necessary and get back to your car or home quickly. No need to be a hero; it’s always better to come back excited and say “wow that was easier than I expected!” than to realize you’re six hours from home and out of steam. Well, being a hero is cool. But not THAT kind of hero.

4) Pick your hiking location – Keep it simple! Go to AllTrails.com, put in your zip code, find your hiking trail!

Or pull up Google Maps and look for big green plots of land. We call those “parks.” Google the park name, learn about it, and decide if that’s where you want to go. Do not overcomplicate this step. Just get started.

Ask your active, adventurous friends or coworkers if they know any good spots.

The world is FULL of hiking trails and awesomeness – you just need to know where to look.

5) Regardless of where you are going, let somebody else know where and when – if you are out hiking alone, take the time to email or call somebody and let him know that you’ll be hiking and when you expect to be back.

We don’t want to hear about any 127 Hours^[1] stories on NF…that would make playing video games way more difficult.

You don’t need to tell them the brand of your underwear (please tell me you’re wearing underwear) or how many almonds you’re bringing, but let them know the important details so if they don’t hear back from you by a certain time they know to alert the proper authorities.

So right now, you should have answers to the following questions:

1. How much time you can dedicate to hiking.
2. Who you will be hiking with.
3. Your level of experience
4. Using AllTrails.com or GoogleMaps to pick your hiking location.
5. Who you will tell about your hiking experience.
6. How much XP will I earn by doing this?

That last point is about our fun new habit-building app, which allows you to level up (literally) by going on walks or hikes.

You can try it for free right here:

What Shoes Do I Wear Hiking? (Proper Footwear)

This is simple: stilettos, your favorite mini skirt, a fishnet halter top, and a vest made out of raw meat. You’re welcome!

Wait, don’t do that.

I’m a big fan of being comfortable without breaking the bank. Like, you probably already have most of the clothing you need to go hiking.

WHAT SHOES SHOULD I WEAR TO HIKE IN?

We cover footwear extensively in our healthy feet article, but I’ll cover shoes specifically in the case of hiking here.

We at Nerd Fitness are huge fan of Merrell products – Merrell shoes of various types have treated me well for the past decade.

Just don’t let a lack of quality hiking boots keep you from a hike. If you’re concerned, pick an easy-paced hike with your current shoes to be safe and ramp up when you can ramp up your gear!

Some people hike the Appalachian Trail in their bare feet (must be part-Hobbit), so whatever you do: don’t let your footwear options keep you from getting started. Just make sure you break your shoes in and take them on test drives! Don’t take the tags off a new pair of shoes and then go on a multi-day hike – that’s a recipe for blisters and a miserable time.

Okay, let’s look at our feet. 

Now that we’ve done that, let’s look at some shoe options:

LEVEL ONE: Hiking shoes – “hiking shoes” are great if you’re going to be doing simple day hikes or hiking occasionally: they have a good grip on the bottom, give you enough support, but aren’t too heavy that they are a hindrance.

Here are my favorite options if you are in the market for some new basic walking/hiking shoes:

1. Merrell Vent Hiking Shoe
2. Merrell Trail Glove 4 (Men) – I have the blue ones. They rock.
3. Merrell Trail Glove 4 (women)

Oh, what’s that? “Steve, I don’t have hiking shoes! Is this the end of the world?”

Well, do you have any sort of athletic shoe? Depending on the grip on the bottom, they could be decently okay for you to get started with when it comes to a basic hike. If sneakers are your only option, lace em up, pick a beginner hike, and see how they do. Just be careful on slippery surfaces – your kicks might not give you the grip you need to get over them.

LEVEL TWO – Hiking boots – I don’t hike enough or do enough multi-day hikes to justify the cost of hiking boots, but again I would point to Merrell boots if you’re in the market.

“Why boots over shoes, Steve?” 

Although many prefer trail shoes (like yours truly), I can absolutely see the value in a great pair of hiking boots if you’re going on a serious hike, traveling for multiple days, or more. They have more ankle support, thicker tread, thicker shoes, and provide your feet with significantly more protection.

REI has a great article helping you pick between Trail shoes and Trail boots. My advice? Start with what you currently have before deciding whether or not to invest in big boots. Once you build up the habit of hiking and decide you want to make it a bigger part of your life, you can make the investment.

My advice? If you are going to buy boots, go to a professional store, get fitted properly, and then break them in over many weeks before going out on a trail.

WEIRD BUT FUN FOR SIMPLE HIKES: Vibram FiveFingers – I hiked all around the globe, in various situations, wearing my Vibrams for close to 4 years. They made me feel like a ninja monkey and a hobbit. I got weird looks, but something just felt right about being able to feel the contours of the ground beneath me. I will say, when hiking in Vibrams it can be easier to twist an ankle when stepping on a root or rock, stepping on sharp rocks can hurt, so I found myself watching my feet much more than expected.

These days, I’m much more of a trail shoe kind of guy, but some still swear by Vibrams!

If you’re in the market for buying new boots, this quick video is a good primer:

WHAT SOCKS SHOULD YOU WEAR?

If you’re wearing boots or sneakers, you want to wear socks that aren’t going to give you blisters or make your feet all sweaty and gross.

Depending on how long the hike is, how serious you are about hiking, and your budget, you can look into merino-wool socks.

Like the rest of your outfit, what you wear on your feet will largely be dependent on a few things:

1. Weather! Are you hiking in the forest and it’s 72 degrees out? Or are you hiking up the side of the mountain in cold conditions?
2. Shoes! Are you in lightweight hiking shoes, lightweight hiking socks for the win. Hiking in big boots in cold months? Big thick warm socks are almost a requirement.
3. Budget! Are you shopping for specific socks? Tall or short? Great. If you are brand new to hiking, just wear whatever athletic socks you wear while exercising.
4. What’s the environment? If you’re hiking through grass, tall plants, etc. I’d go with tall socks (with your pants possibly tucked into them too). You’re not out there to win a fashion show!

Here’s Switchback Travel’s best hiking socks of 2018, and here’s a great article from Art of Manliness on proper feet care after a hike or ruck! 

What Do I Wear While Hiking? (Clothing)

SHOULD I WEAR PANTS OR SHORTS?

Pro tip: Don’t go pantless through the wilderness. I cannot stress this enough.

The real advice when it comes to pants/shorts is heavily dependent upon your environment. If it’s going to be cold, shorts might keep you shivering. If it’s going to be hot, pants might get too uncomfortable.

Jeans? Ehhhhh. Sure. ONLY if it’s going to be a comfortable temperature and you have no other option. Being sweaty and hot while wearing jeans isn’t very fun.

I’m a big fan of my nerd pants – the Columbia Silver Ridge pants. Although they look kind of goofy, they’re incredibly lightweight, dry quickly, and can transform from pants to shorts in mere seconds!

Traveling through woods, not sure what you’ll encounter? Wear lightweight pants. I am horribly allergic to poison ivy and who knows what else, so I like to keep as much of my body covered while hiking to make sure I don’t make contact with anything I’m allergic to. ^[2]

WHAT TYPE OF SHIRT SHOULD I WEAR? 

My favorite options are merino wool long shirts and t-shirts: they’re light, wick away moisture, hide odors, and breathe well – though you will be paying top dollar for them.

If you’re just starting out, pick an old t-shirt and rock that – you can work on optimizing performance once you’ve got a few hikes under your belt.

If you’re on a multi-day hike in various conditions then having lightweight merino wool shirts you can layer and not need to wash would be great. But just going for a hike in the woods in your backyard? Whatever you would wear while running, training, etc. Aka whatever won’t chafe!

SHOULD I BRING A JACKET?

I’ve been wearing this Mountain Hardware jacket on most of my hikes and it has been awesome (10 years and counting) – very lightweight so packing it isn’t a hassle, waterproof so it keeps me dry when it rains, and heavy enough to block the wind to keep me warm when it’s chilly.

Don’t go out of your way to buy a new jacket if you have a decent windbreaker, but if you’re going to be doing a lot of hiking or you’re in the market for a new coat, here’s my advice: go to a local store and try out all of the jackets until you find one you like.

Once you find the perfect jacket, go home and check online (you can sometimes find the same jacket for up to 60% less) – then, ask the local store if they’ll price match or just buy it online.

SHOULD I WEAR A HAT?

You should definitely bring a hat. I’m usually rocking my Nerd Fitness hat or my Red Sox hat (booo Yankees), but while hiking in Australia I wore a hat with a giant floppy brim to keep my ears and face protected from the sun.

The tops of your ears and back of your neck are highly susceptible to getting burned while on the trail, so either get some sunscreen or wear a hat that keeps them covered.

The same is true for keeping pesky things out of your hair, the sun from burning your ears and face, and keep you a bit cooler.

WHAT KIND OF BACKPACK SHOULD I BRING?

Digging into the ins and outs of backpacks is far beyond the scope of this article. I’d recommend you check out my friend Chase’s Bag Review Youtube channel – guaranteed to be the most fun you’ll ever have learning about bags.

So what would I recommend for a beginner on a hike? The bag you currently have! If you’re going on a short hike, you can start with simply whatever bag you have. The lighter and comfier it is, the better.

Multi-day hikes where you’re living out of your bag, packing up, and building a tent each day – this is beyond the scope of this article. I have rocked a Kelty Coyote bag that I’ve lived out of for months at a time, and have also used on multi-day hikes.

If you have the means and the time, and you’re planning to go on certain hikes, go to an outdoor specialty store, speak with a professional, and get fitted for your body type and the type of hike you’re doing!

THE MORAL OF THE STORY: VERSATILITY

If your weather forecast is “75 and sunny,” and you’re hiking for the afternoon through a gradually sloping wooded forest, you can severely limit what you’re bringing with you.

If it’s questionable or looks like things might change during the day, versatility is your best bet – a jacket, pants that can become shorts, a long sleeve shirt that you can take off or roll the sleeves up, etc.

Don’t go out and buy all new stuff until you’re sure hiking is an activity you want to invest in. Borrow from friends, make do with what you have

Just get started.

BY NOW YOU SHOULD HAVE A ROUGH IDEA OF WHAT YOU WILL BE WEARING! 

In your head you should be saying, “Steve how can you read my mind?!

I just decided:

1. I’d hike in my current gym sneakers.
2. I have a pair of gardening pants and tall socks I can wear.
3. I have a floppy hat.

I feel like I’m good to go!”

Perfect.

How Much Water Should I Bring On My Hike?

If there’s ONE thing you should not leave home without, it’s a water container so you can stay hydrated.

“How much water should I be drinking on my hike, Steve?”

Great question. I knew you were smart from the moment you started reading this article.

You should be drinking 1 liter of water every two hours as a rough guideline. Increase this amount if you are hiking in very warm/desert climates.

FAVORITE WATER CONTAINERS:

I’m partial to stainless steel bottles or aluminum bottles over Nalgene or reused plastic bottles, but make do with what you have.  Just make sure you bring enough water with you to keep you hydrated through your adventure.

Going on longer hikes?

Get yourself a hydration backpack (which can double as your hiking pack!) to transplant water more conveniently.

Not only that but make sure you have been consuming water before you go hiking so that you’re not starting at a hydration deficit.

Hangovers + early morning hikes – water = bad news bears.

What Gear Should I Bring on My Hike? (Sunscreen, Knives, and First Aid Kits)

If you’re just getting started, I’m going to guess you won’t be climbing to the top of a mountain in Alaska, but rather going on an introductory hike that will help build your confidence and get you rolling.

Here’s what I’d recommend you bring with you on your adventure:

1. Sunscreen – If it’s sunny outside and you’re hiking through the woods or up a mountain with a cool breeze in your face, you probably won’t be able to tell that your ears and face are getting absolutely torched. Get yourself some waterproof sweatproof sunscreen (SPF 30 minimum) to cover up those ears, cheeks, and back of your neck.
2. Bug spray – especially if it’s “that time of the year” in your area where bugs are out in full force. Nothing worse than coming home to arms and legs covered in bug bites.
3. First aid kit – Having some first aid stuff with you is a good idea: band-aids and moleskin for blisters and cuts, Neosporin or some type of disinfectant for cuts/scrapes, and maybe a bandage or two just in case. Outdoor stores sell travel first aid kits (as does Amazon), but I’d advise you to make your own (you should have these things in your medicine cabinet anyway – and then you’ll know exactly where everything is!).
4. Pocket knife – Not essential if you’re in a park, but a good thing to have with you out in the woods so you’re prepared for anything. Like McGyver.
5. Sunglasses – No need to go blind while out on the trail. You probably already have sunglasses floating around your house: I’d recommend bringing the $5 ones rather than $250 Ray-Bans.
6. Cellphone – a phone can help bail you out in case of an emergency, and if you have a smartphone it can multitask as your compass, distance tracker, mapper, and so on. Even if you have a cellphone, bringing a compass or GPS system isn’t a bad idea (unless it’s bright and sunny and you’re good at orienting yourself).

If you’re going on a longer hike, bringing a lightweight phone charger that you can use to charge your phone up quickly is usually pretty easy.

What Food Should I Bring Hiking? What Should I Eat on a Day Hike?

FOOD!

You know, the stuff that keeps us alive.

The answer to this will vary greatly depending on how long you plan on hiking for, the time of day, your love of snacking, so the advice here is going to largely mirror the advice we give in our nutritional posts!

Although by no means a complete list of snacks, this is usually what I like to pack in my bag before a hike:

1. Nuts – Almonds or walnuts. Great for snacking on, loaded w/ healthy fat and protein. Nut butters are a good healthy fat option too – my favorite is Trader Joe’s raw unsalted almond butter. Ingredient: almonds! They are high in calorie content however, so if you are trying to lose weight, don’t do a 10-minute walk and eat 4000 calories worth of nuts. We in the business like to call that “counterproductive.”
2. Fruit – I throw two or three apples in my bag; apples and nuts mean I’ve pretty much got all of the fat, protein, and carbs I need for my day. Things like bananas, raisins, and other fruit are good options as well – pick based on your personal preference and tastes. Just be careful with dried fruit, because it can have lots of sugar and calories, so don’t kid yourself into eating 5000 calories worth of dried fruit and call it healthy! It’s something we explore in-depth in our guide “Is Fruit Healthy?“
3. Beef jerky! Make your own or go with some high-quality store-bought stuff. Lots of protein, easy to pack, and keeps well. Mmmmmm.

What about trail mix or granola bars? You’d probably think granola bars and trail mix are synonymous with hiking, but I’m actually not a fan of either unless they’re homemade – these products are usually loaded with salt/sugar and processed grains and are pretty damn unhealthy.

If you’re gonna go with trail mix, make your own with dried fruit and raw unsalted nuts. If you DON’T have other options, tossing a few granola bars in the bag isn’t the end of the world.

More food advice here:

Primal Trail Food

A book (optional) – I LOVE READING (more than I love lowercase letters), so I always travel with my Kindle. Although hiking with friends can be fun, I also get a huge thrill out of hiking out to a remote location overlooking a valley or sitting on the edge of a river with a book so that I can spend a few hours getting lost in a story.

If it’s a multi-day hike and you’re avoiding technology, then bringing a dead tree book is worth the extra weight in your bag!

A camera (optional) – Although I have a camera that I travel with, most of the pictures I’ve been taking recently have been done with my iPhone using apps like Camera+ or ProHDR (which I freaking love). Both apps are worth the price.

You don’t need to be a great photographer, just need to capture the moment to look back on fondly as a crotchety old grandpa. Obviously, if you’re a serious photographer, you’ve already planned to pack your DSLR so I won’t get into that.

Seven Hiking Tips for Beginners

1. KNOW THE LOCAL WILDLIFE! Do a quick search of your hike to know what sorts of critters you’ll encounter on the trail. If you are hiking in bear country or snake country, these are things it’s very important to know. Whether it’s carrying a can of bear mace or knowing what to look for, this can help you prevent serious problems. Also, watch out for wild ostriches.
2. CLEAN UP, CHECK FOR TICKS – if you’re in a heavily wooded area and carving through the wilderness, check yourself for ticks and make sure you take a shower with hot water and soap immediately when you get home in case you came in contact with any poisonous plants or things like that. I can’t tell you how many times I woke up with a swollen face as a kid because of my hike through poison ivy the day before.
3. AIM FOR THE HIGH GROUND – I love hiking to tall things: the top of a mountain, the high point in a town, the roof of a building. It gives you a great halfway point to stop, eat some lunch or dinner, and enjoy the view; plus, you already know exactly how far you need to go on your way down. One piece of advice on going DOWN a steep mountain or a lot of steps: Shorten your stride, and take care to land on the balls of your feet with a bent knee if possible – if you’re landing on your heels for thousands of steps, it can wreak havoc on your knees and joints as there’s no shock absorption. I remember how sore my knees were the day after hiking down Colca Canyon in Peru with my buddy Cash because I didn’t make an effort to soften my steps and take care of my body.
4. URBAN HIKING – “But Steve I live in a city, I can’t go hiking!” Why the hell not? Load up your backpack, map out a route on Google Maps, maybe even find a tall building – avoid the elevator, climb the steps. Or walk until you find a park, sit on a bench, and read a book. Sure, it’s not the same as hiking the Rockies, but it will still get your heart pumping and feet moving! Like The Goonies teaches us, adventure can be found in your own backyard with the right attitude!
5. KEEP TRACK OF IT – If you have an iPhone or Android, download a hiking or running app to keep track of how far you go and how much hiking you do. Although I haven’t been tracking my hikes abroad (I leave my phone in Airplane mode while traveling), I’ve heard great things about RunKeeper and EasyTrails. If you have more apps or suggestions on how to keep track of your hikes, let me know in the comments and I’ll add them here. I personally use a cheap Fitbit Flex 2, which tracks my steps and elevation. Good enough!
6. GEOCACHING – Great fun can be had while geocaching. Simply go to the website, track your location, and then decide on which cache you’re going to track down. Think of it as a real-life version of Indiana Jones or Uncharted, minus the Nazis and undead warriors. We geocached around Sydney for a Nerd Fitness meetup, and it was delightful!
7. GIVE A HOOT, DON’T POLLUTE – Pack it in, pack it out. If you bring anything with you, it better be coming back with you. Don’t leave trash in the woods, and pick up any extra trash you see out there. The wilderness thanks you for your service, citizen!

Not all those who wander are lost (sTART hIKING tODAY)

This article is just a primer, meant to whet your appetite and make you excited to go hiking and exploring the wonderful world around us. 

Here are a few other resources on hiking if you want more information.  Feel free to let me know more in the comments:

1. Tips for Primal/Paleo Hiking
2. Hiking Emergencies on Art of Manliness
3. American Hiking Society

I challenge you to plan a hike for this upcoming weekend. YES, even if you’re in the opposite hemisphere and it’s really cold out!

Get some great snacks, strap on your shoes, grab a friend, and go explore.

I’d love to hear from you about the place you’re going hiking this weekend.

Leave a comment below and let me know:

1. Where you’re going.
2. When you’re going.
3. And what you’re most excited about!
4. Promise that you won’t hike pants-less.
5. Any tips you have for your fellow hikers.

-Steve

PS: Still unsure if you’ll be ready for your big hike? I’ll again remind you of our 1-on-1 Online Coaching Program. We have clients who successfully used the program to train for hiking up large mountains, and we’d love to see if we can help you too!

PPS: If Coaching ain’t your bag, you can always use our new app to jumpstart your new adventures!

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photo credit: 77krc Mixed Nuts

All other photos from my Photostream

 

The post Blog first appeared on Nerd Fitness.

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Before you step foot in the great outdoors, read this guide!

There’s nothing more embarrassing than a city slicker getting lost in the woods, so let’s make sure you know where you’re going, what to wear, and what to bring.

That way your first hike will be fun, adventurous, and more importantly safe!

Today we will cover:

• How Do I Find Hiking Trails Near Me? (How to Start Hiking)
• What Shoes Do I Wear Hiking? (Proper Footwear)
• What Do I Wear While Hiking? (Clothing)
• How Much Water Should I Bring on My Hike?
• What Gear Should I Bring on My Hike? (Sunscreen, Knives, and First Aid Kits)
• What Food Should I Bring Hiking? What Should I Eat on a Day Hike?
• 7 Hiking Tips for Beginners.

I’m happy you’re excited about hiking and I can’t wait for you to get started!

I took the above picture while hiking through Killarney National Park in Ireland many years ago, and every time I look at it, I can’t help but think of Tolkien’s Middle-earth masterpiece, so I apologize (not really) for all of the Lord of the Rings nerdery running throughout this post!

Our community members love hiking too. In fact, one of our recent success stories specifically cited hiking as one of the fun activities she loved to do to help her lose 50 pounds:

By the end of today’s post, my goal is to have you pick a trail, pick a date, and identify a fella or gal to join your fellowship (galship?).

Before we jump in, are you here because you’re learning to hike to lose weight? Did you hear it’s a fun way to exercise and get your body moving?

If so, you’ve come to the right place!

As I mentioned, some clients in our uber-popular 1-on-1 Online Coaching Program used hiking as part of their weight loss training. These folks would rather head outside than jump on a treadmill, and our coaches designed a program so they could do just that!

Here’s how it works: your NF Coach will build a custom workout plan based on your experience level and goals. Training to climb up a literal mountain? Maybe you need to get rid of an old ring? We’ll create a plan to get you to the top!

Start working out in a fun way you enjoy!

Alright, let’s get you hiking!

How Do I Find Hiking Trails Near Me? (How to Start Hiking)

When you think of hiking, you might imagine a bunch of road-tested perma-travelers with oversized backpacks, hiking through epic mountains for weeks upon weeks at a time. 

Or maybe, a pair of hobbits setting out on a worldwide adventure to destroy a ring of awe-inspiring power.

If you’re just beginning your journey to a better lifestyle, just thinking about serious hiking can be enough to keep you inside your comfy hobbit hole.

Although hiking can be an epic undertaking, it doesn’t need to be!

A hike also can be super simple and fun:

1. A quick jaunt (such a great word, right?) around your local park after work.
2. Exploring the woods behind your house with your kids on a Saturday morning.
3. A half-day hike with your friends on a fun nature trail.
4. A full day or overnight hike that also includes camping.

Here’s my definition for hiking: A person (or halfing, or self-aware robot) exploring their surroundings and their feet are on the actual ground. Like, dirt. And grass.

Some might say it needs to be difficult, have a certain elevation change, require a blah blah blah. It literally doesn’t matter.

What matters is that you go outside and do something you wouldn’t have done otherwise.

Here in the Nerd Fitness Rebellion, hikers would fall into the Adventurer class.

If you’re looking for a fun “cardio” activity and want to exercise in a way that’s exciting, hiking is a great way to get your legs, feet, and body used to some strenuous activity.

You get to pick your speed and difficulty, and you can always find the right amount of challenge for you.

HIKING 101: 5 STEPS TO PLAN OUT YOUR ADVENTURE

1) Decide how long you have to hike. This is a beginner’s guide to hiking, we’re not looking to hike the Appalachian Trail. Instead, we want to start with trails that can be done in less than a day, that won’t require you to pack a tent, or bring an extra change of clothes. Pick a hike based on how much time you have – do you have the entire Sunday? Or do you just have a few hours on a Tuesday afternoon? It took Frodo and Sam 6 months to get to Mordor, but you probably don’t have that much time.

However, if you DID want to “walk to Mordor,” I got you covered there too. You’re welcome!

2) Decide if you’ll be hiking solo or with a friend/group – I love hiking solo – it’s mobile meditation for me.  However, it’s also more dangerous should anything happen while you’re out on the trail! If you’re heading into the wilderness, I’d recommend buddying up with a friend or your significant other for your hike. It’s the perfect bonding opportunity. This is especially true if they have more hiking experience or they know the area that you’re hiking in.

3) Determine your level – if you are a hiking newbie and horribly out of shape, sending yourself out on an eight-hour hike through the unmapped wilderness is incredibly unintelligent. And as your mom has probably told you before, “I thought you were smarter than that.”

Start slow, and pick places around your town that will allow you to stop when necessary and get back to your car or home quickly. No need to be a hero; it’s always better to come back excited and say “wow that was easier than I expected!” than to realize you’re six hours from home and out of steam. Well, being a hero is cool. But not THAT kind of hero.

4) Pick your hiking location – Keep it simple! Go to AllTrails.com, put in your zip code, find your hiking trail!

Or pull up Google Maps and look for big green plots of land. We call those “parks.” Google the park name, learn about it, and decide if that’s where you want to go. Do not overcomplicate this step. Just get started.

Ask your active, adventurous friends or coworkers if they know any good spots.

The world is FULL of hiking trails and awesomeness – you just need to know where to look.

5) Regardless of where you are going, let somebody else know where and when – if you are out hiking alone, take the time to email or call somebody and let him know that you’ll be hiking and when you expect to be back.

We don’t want to hear about any 127 Hours^[1] stories on NF…that would make playing video games way more difficult.

You don’t need to tell them the brand of your underwear (please tell me you’re wearing underwear) or how many almonds you’re bringing, but let them know the important details so if they don’t hear back from you by a certain time they know to alert the proper authorities.

So right now, you should have answers to the following questions:

1. How much time you can dedicate to hiking.
2. Who you will be hiking with.
3. Your level of experience
4. Using AllTrails.com or GoogleMaps to pick your hiking location.
5. Who you will tell about your hiking experience.
6. How much XP will I earn by doing this?

That last point is about our fun new habit-building app, which allows you to level up (literally) by going on walks or hikes.

You can try it for free right here:

What Shoes Do I Wear Hiking? (Proper Footwear)

This is simple: stilettos, your favorite mini skirt, a fishnet halter top, and a vest made out of raw meat. You’re welcome!

Wait, don’t do that.

I’m a big fan of being comfortable without breaking the bank. Like, you probably already have most of the clothing you need to go hiking.

WHAT SHOES SHOULD I WEAR TO HIKE IN?

We cover footwear extensively in our healthy feet article, but I’ll cover shoes specifically in the case of hiking here.

We at Nerd Fitness are huge fan of Merrell products – Merrell shoes of various types have treated me well for the past decade.

Just don’t let a lack of quality hiking boots keep you from a hike. If you’re concerned, pick an easy-paced hike with your current shoes to be safe and ramp up when you can ramp up your gear!

Some people hike the Appalachian Trail in their bare feet (must be part-Hobbit), so whatever you do: don’t let your footwear options keep you from getting started. Just make sure you break your shoes in and take them on test drives! Don’t take the tags off a new pair of shoes and then go on a multi-day hike – that’s a recipe for blisters and a miserable time.

Okay, let’s look at our feet. 

Now that we’ve done that, let’s look at some shoe options:

LEVEL ONE: Hiking shoes – “hiking shoes” are great if you’re going to be doing simple day hikes or hiking occasionally: they have a good grip on the bottom, give you enough support, but aren’t too heavy that they are a hindrance.

Here are my favorite options if you are in the market for some new basic walking/hiking shoes:

1. Merrell Vent Hiking Shoe
2. Merrell Trail Glove 4 (Men) – I have the blue ones. They rock.
3. Merrell Trail Glove 4 (women)

Oh, what’s that? “Steve, I don’t have hiking shoes! Is this the end of the world?”

Well, do you have any sort of athletic shoe? Depending on the grip on the bottom, they could be decently okay for you to get started with when it comes to a basic hike. If sneakers are your only option, lace em up, pick a beginner hike, and see how they do. Just be careful on slippery surfaces – your kicks might not give you the grip you need to get over them.

LEVEL TWO – Hiking boots – I don’t hike enough or do enough multi-day hikes to justify the cost of hiking boots, but again I would point to Merrell boots if you’re in the market.

“Why boots over shoes, Steve?” 

Although many prefer trail shoes (like yours truly), I can absolutely see the value in a great pair of hiking boots if you’re going on a serious hike, traveling for multiple days, or more. They have more ankle support, thicker tread, thicker shoes, and provide your feet with significantly more protection.

REI has a great article helping you pick between Trail shoes and Trail boots. My advice? Start with what you currently have before deciding whether or not to invest in big boots. Once you build up the habit of hiking and decide you want to make it a bigger part of your life, you can make the investment.

My advice? If you are going to buy boots, go to a professional store, get fitted properly, and then break them in over many weeks before going out on a trail.

WEIRD BUT FUN FOR SIMPLE HIKES: Vibram FiveFingers – I hiked all around the globe, in various situations, wearing my Vibrams for close to 4 years. They made me feel like a ninja monkey and a hobbit. I got weird looks, but something just felt right about being able to feel the contours of the ground beneath me. I will say, when hiking in Vibrams it can be easier to twist an ankle when stepping on a root or rock, stepping on sharp rocks can hurt, so I found myself watching my feet much more than expected.

These days, I’m much more of a trail shoe kind of guy, but some still swear by Vibrams!

If you’re in the market for buying new boots, this quick video is a good primer:

WHAT SOCKS SHOULD YOU WEAR?

If you’re wearing boots or sneakers, you want to wear socks that aren’t going to give you blisters or make your feet all sweaty and gross.

Depending on how long the hike is, how serious you are about hiking, and your budget, you can look into merino-wool socks.

Like the rest of your outfit, what you wear on your feet will largely be dependent on a few things:

1. Weather! Are you hiking in the forest and it’s 72 degrees out? Or are you hiking up the side of the mountain in cold conditions?
2. Shoes! Are you in lightweight hiking shoes, lightweight hiking socks for the win. Hiking in big boots in cold months? Big thick warm socks are almost a requirement.
3. Budget! Are you shopping for specific socks? Tall or short? Great. If you are brand new to hiking, just wear whatever athletic socks you wear while exercising.
4. What’s the environment? If you’re hiking through grass, tall plants, etc. I’d go with tall socks (with your pants possibly tucked into them too). You’re not out there to win a fashion show!

Here’s Switchback Travel’s best hiking socks of 2018, and here’s a great article from Art of Manliness on proper feet care after a hike or ruck! 

What Do I Wear While Hiking? (Clothing)

SHOULD I WEAR PANTS OR SHORTS?

Pro tip: Don’t go pantless through the wilderness. I cannot stress this enough.

The real advice when it comes to pants/shorts is heavily dependent upon your environment. If it’s going to be cold, shorts might keep you shivering. If it’s going to be hot, pants might get too uncomfortable.

Jeans? Ehhhhh. Sure. ONLY if it’s going to be a comfortable temperature and you have no other option. Being sweaty and hot while wearing jeans isn’t very fun.

I’m a big fan of my nerd pants – the Columbia Silver Ridge pants. Although they look kind of goofy, they’re incredibly lightweight, dry quickly, and can transform from pants to shorts in mere seconds!

Traveling through woods, not sure what you’ll encounter? Wear lightweight pants. I am horribly allergic to poison ivy and who knows what else, so I like to keep as much of my body covered while hiking to make sure I don’t make contact with anything I’m allergic to. ^[2]

WHAT TYPE OF SHIRT SHOULD I WEAR? 

My favorite options are merino wool long shirts and t-shirts: they’re light, wick away moisture, hide odors, and breathe well – though you will be paying top dollar for them.

If you’re just starting out, pick an old t-shirt and rock that – you can work on optimizing performance once you’ve got a few hikes under your belt.

If you’re on a multi-day hike in various conditions then having lightweight merino wool shirts you can layer and not need to wash would be great. But just going for a hike in the woods in your backyard? Whatever you would wear while running, training, etc. Aka whatever won’t chafe!

SHOULD I BRING A JACKET?

I’ve been wearing this Mountain Hardware jacket on most of my hikes and it has been awesome (10 years and counting) – very lightweight so packing it isn’t a hassle, waterproof so it keeps me dry when it rains, and heavy enough to block the wind to keep me warm when it’s chilly.

Don’t go out of your way to buy a new jacket if you have a decent windbreaker, but if you’re going to be doing a lot of hiking or you’re in the market for a new coat, here’s my advice: go to a local store and try out all of the jackets until you find one you like.

Once you find the perfect jacket, go home and check online (you can sometimes find the same jacket for up to 60% less) – then, ask the local store if they’ll price match or just buy it online.

SHOULD I WEAR A HAT?

You should definitely bring a hat. I’m usually rocking my Nerd Fitness hat or my Red Sox hat (booo Yankees), but while hiking in Australia I wore a hat with a giant floppy brim to keep my ears and face protected from the sun.

The tops of your ears and back of your neck are highly susceptible to getting burned while on the trail, so either get some sunscreen or wear a hat that keeps them covered.

The same is true for keeping pesky things out of your hair, the sun from burning your ears and face, and keep you a bit cooler.

WHAT KIND OF BACKPACK SHOULD I BRING?

Digging into the ins and outs of backpacks is far beyond the scope of this article. I’d recommend you check out my friend Chase’s Bag Review Youtube channel – guaranteed to be the most fun you’ll ever have learning about bags.

So what would I recommend for a beginner on a hike? The bag you currently have! If you’re going on a short hike, you can start with simply whatever bag you have. The lighter and comfier it is, the better.

Multi-day hikes where you’re living out of your bag, packing up, and building a tent each day – this is beyond the scope of this article. I have rocked a Kelty Coyote bag that I’ve lived out of for months at a time, and have also used on multi-day hikes.

If you have the means and the time, and you’re planning to go on certain hikes, go to an outdoor specialty store, speak with a professional, and get fitted for your body type and the type of hike you’re doing!

THE MORAL OF THE STORY: VERSATILITY

If your weather forecast is “75 and sunny,” and you’re hiking for the afternoon through a gradually sloping wooded forest, you can severely limit what you’re bringing with you.

If it’s questionable or looks like things might change during the day, versatility is your best bet – a jacket, pants that can become shorts, a long sleeve shirt that you can take off or roll the sleeves up, etc.

Don’t go out and buy all new stuff until you’re sure hiking is an activity you want to invest in. Borrow from friends, make do with what you have

Just get started.

BY NOW YOU SHOULD HAVE A ROUGH IDEA OF WHAT YOU WILL BE WEARING! 

In your head you should be saying, “Steve how can you read my mind?!

I just decided:

1. I’d hike in my current gym sneakers.
2. I have a pair of gardening pants and tall socks I can wear.
3. I have a floppy hat.

I feel like I’m good to go!”

Perfect.

How Much Water Should I Bring On My Hike?

If there’s ONE thing you should not leave home without, it’s a water container so you can stay hydrated.

“How much water should I be drinking on my hike, Steve?”

Great question. I knew you were smart from the moment you started reading this article.

You should be drinking 1 liter of water every two hours as a rough guideline. Increase this amount if you are hiking in very warm/desert climates.

FAVORITE WATER CONTAINERS:

I’m partial to stainless steel bottles or aluminum bottles over Nalgene or reused plastic bottles, but make do with what you have.  Just make sure you bring enough water with you to keep you hydrated through your adventure.

Going on longer hikes?

Get yourself a hydration backpack (which can double as your hiking pack!) to transplant water more conveniently.

Not only that but make sure you have been consuming water before you go hiking so that you’re not starting at a hydration deficit.

Hangovers + early morning hikes – water = bad news bears.

What Gear Should I Bring on My Hike? (Sunscreen, Knives, and First Aid Kits)

If you’re just getting started, I’m going to guess you won’t be climbing to the top of a mountain in Alaska, but rather going on an introductory hike that will help build your confidence and get you rolling.

Here’s what I’d recommend you bring with you on your adventure:

1. Sunscreen – If it’s sunny outside and you’re hiking through the woods or up a mountain with a cool breeze in your face, you probably won’t be able to tell that your ears and face are getting absolutely torched. Get yourself some waterproof sweatproof sunscreen (SPF 30 minimum) to cover up those ears, cheeks, and back of your neck.
2. Bug spray – especially if it’s “that time of the year” in your area where bugs are out in full force. Nothing worse than coming home to arms and legs covered in bug bites.
3. First aid kit – Having some first aid stuff with you is a good idea: band-aids and moleskin for blisters and cuts, Neosporin or some type of disinfectant for cuts/scrapes, and maybe a bandage or two just in case. Outdoor stores sell travel first aid kits (as does Amazon), but I’d advise you to make your own (you should have these things in your medicine cabinet anyway – and then you’ll know exactly where everything is!).
4. Pocket knife – Not essential if you’re in a park, but a good thing to have with you out in the woods so you’re prepared for anything. Like McGyver.
5. Sunglasses – No need to go blind while out on the trail. You probably already have sunglasses floating around your house: I’d recommend bringing the $5 ones rather than $250 Ray-Bans.
6. Cellphone – a phone can help bail you out in case of an emergency, and if you have a smartphone it can multitask as your compass, distance tracker, mapper, and so on. Even if you have a cellphone, bringing a compass or GPS system isn’t a bad idea (unless it’s bright and sunny and you’re good at orienting yourself).

If you’re going on a longer hike, bringing a lightweight phone charger that you can use to charge your phone up quickly is usually pretty easy.

What Food Should I Bring Hiking? What Should I Eat on a Day Hike?

FOOD!

You know, the stuff that keeps us alive.

The answer to this will vary greatly depending on how long you plan on hiking for, the time of day, your love of snacking, so the advice here is going to largely mirror the advice we give in our nutritional posts!

Although by no means a complete list of snacks, this is usually what I like to pack in my bag before a hike:

1. Nuts – Almonds or walnuts. Great for snacking on, loaded w/ healthy fat and protein. Nut butters are a good healthy fat option too – my favorite is Trader Joe’s raw unsalted almond butter. Ingredient: almonds! They are high in calorie content however, so if you are trying to lose weight, don’t do a 10-minute walk and eat 4000 calories worth of nuts. We in the business like to call that “counterproductive.”
2. Fruit – I throw two or three apples in my bag; apples and nuts mean I’ve pretty much got all of the fat, protein, and carbs I need for my day. Things like bananas, raisins, and other fruit are good options as well – pick based on your personal preference and tastes. Just be careful with dried fruit, because it can have lots of sugar and calories, so don’t kid yourself into eating 5000 calories worth of dried fruit and call it healthy! It’s something we explore in-depth in our guide “Is Fruit Healthy?“
3. Beef jerky! Make your own or go with some high-quality store-bought stuff. Lots of protein, easy to pack, and keeps well. Mmmmmm.

What about trail mix or granola bars? You’d probably think granola bars and trail mix are synonymous with hiking, but I’m actually not a fan of either unless they’re homemade – these products are usually loaded with salt/sugar and processed grains and are pretty damn unhealthy.

If you’re gonna go with trail mix, make your own with dried fruit and raw unsalted nuts. If you DON’T have other options, tossing a few granola bars in the bag isn’t the end of the world.

More food advice here:

Primal Trail Food

A book (optional) – I LOVE READING (more than I love lowercase letters), so I always travel with my Kindle. Although hiking with friends can be fun, I also get a huge thrill out of hiking out to a remote location overlooking a valley or sitting on the edge of a river with a book so that I can spend a few hours getting lost in a story.

If it’s a multi-day hike and you’re avoiding technology, then bringing a dead tree book is worth the extra weight in your bag!

A camera (optional) – Although I have a camera that I travel with, most of the pictures I’ve been taking recently have been done with my iPhone using apps like Camera+ or ProHDR (which I freaking love). Both apps are worth the price.

You don’t need to be a great photographer, just need to capture the moment to look back on fondly as a crotchety old grandpa. Obviously, if you’re a serious photographer, you’ve already planned to pack your DSLR so I won’t get into that.

Seven Hiking Tips for Beginners

1. KNOW THE LOCAL WILDLIFE! Do a quick search of your hike to know what sorts of critters you’ll encounter on the trail. If you are hiking in bear country or snake country, these are things it’s very important to know. Whether it’s carrying a can of bear mace or knowing what to look for, this can help you prevent serious problems. Also, watch out for wild ostriches.
2. CLEAN UP, CHECK FOR TICKS – if you’re in a heavily wooded area and carving through the wilderness, check yourself for ticks and make sure you take a shower with hot water and soap immediately when you get home in case you came in contact with any poisonous plants or things like that. I can’t tell you how many times I woke up with a swollen face as a kid because of my hike through poison ivy the day before.
3. AIM FOR THE HIGH GROUND – I love hiking to tall things: the top of a mountain, the high point in a town, the roof of a building. It gives you a great halfway point to stop, eat some lunch or dinner, and enjoy the view; plus, you already know exactly how far you need to go on your way down. One piece of advice on going DOWN a steep mountain or a lot of steps: Shorten your stride, and take care to land on the balls of your feet with a bent knee if possible – if you’re landing on your heels for thousands of steps, it can wreak havoc on your knees and joints as there’s no shock absorption. I remember how sore my knees were the day after hiking down Colca Canyon in Peru with my buddy Cash because I didn’t make an effort to soften my steps and take care of my body.
4. URBAN HIKING – “But Steve I live in a city, I can’t go hiking!” Why the hell not? Load up your backpack, map out a route on Google Maps, maybe even find a tall building – avoid the elevator, climb the steps. Or walk until you find a park, sit on a bench, and read a book. Sure, it’s not the same as hiking the Rockies, but it will still get your heart pumping and feet moving! Like The Goonies teaches us, adventure can be found in your own backyard with the right attitude!
5. KEEP TRACK OF IT – If you have an iPhone or Android, download a hiking or running app to keep track of how far you go and how much hiking you do. Although I haven’t been tracking my hikes abroad (I leave my phone in Airplane mode while traveling), I’ve heard great things about RunKeeper and EasyTrails. If you have more apps or suggestions on how to keep track of your hikes, let me know in the comments and I’ll add them here. I personally use a cheap Fitbit Flex 2, which tracks my steps and elevation. Good enough!
6. GEOCACHING – Great fun can be had while geocaching. Simply go to the website, track your location, and then decide on which cache you’re going to track down. Think of it as a real-life version of Indiana Jones or Uncharted, minus the Nazis and undead warriors. We geocached around Sydney for a Nerd Fitness meetup, and it was delightful!
7. GIVE A HOOT, DON’T POLLUTE – Pack it in, pack it out. If you bring anything with you, it better be coming back with you. Don’t leave trash in the woods, and pick up any extra trash you see out there. The wilderness thanks you for your service, citizen!

Not all those who wander are lost (sTART hIKING tODAY)

This article is just a primer, meant to whet your appetite and make you excited to go hiking and exploring the wonderful world around us. 

Here are a few other resources on hiking if you want more information.  Feel free to let me know more in the comments:

1. Tips for Primal/Paleo Hiking
2. Hiking Emergencies on Art of Manliness
3. American Hiking Society

I challenge you to plan a hike for this upcoming weekend. YES, even if you’re in the opposite hemisphere and it’s really cold out!

Get some great snacks, strap on your shoes, grab a friend, and go explore.

I’d love to hear from you about the place you’re going hiking this weekend.

Leave a comment below and let me know:

1. Where you’re going.
2. When you’re going.
3. And what you’re most excited about!
4. Promise that you won’t hike pants-less.
5. Any tips you have for your fellow hikers.

-Steve

PS: Still unsure if you’ll be ready for your big hike? I’ll again remind you of our 1-on-1 Online Coaching Program. We have clients who successfully used the program to train for hiking up large mountains, and we’d love to see if we can help you too!

PPS: If Coaching ain’t your bag, you can always use our new app to jumpstart your new adventures!

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photo credit: 77krc Mixed Nuts

All other photos from my Photostream

 

The post Blog first appeared on Nerd Fitness.

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So you want to learn about Olympic lifting?

I get it! 

I could use a gold medal hanging off my wall too.

I kid, I kid.

Even if you don’t have plans on competing, performing the Olympic lifts can be a great way to build strength and power. It’s why we teach them in our Online Coaching Program for those that are interested.

Start strength training safely with our Coaching Program! Learn more here.

And you DON’T even need a barbell or dumbbell to get started.

Here’s what we’ll cover today:

• What are the Olympic lifts? 
• What’s the difference between Olympic lifting and Powerlifting?
• What are the benefits of performing the Olympic lifts?
• Is Olympic lifting safe?
• 5 exercises to learn Olympic lifting techniques.
• When to train with Olympic lifts.
• Want to progress further? (Next Steps)

Let’s do this!

What are the Olympic Lifts?

In the video above, I show you exactly how to start performing Olympic lifts (even if you don’t have any equipment).

This may bring up a question:

What the heck are the Olympic lifts?

Olympic lifting aka Weightlifting (all one word) is a sport where athletes train and compete in the snatch and the clean & jerk.

We’ll cover variations that can be done with dumbbells (or even soup cans!) then explain how to progress up to barbells. Either way, the basic techniques will remain the same.

OLYMPIC LIFT #1: THE SNATCH

The Snatch is where the athlete grabs the bar with a wide grip, then lifts it from the ground to overhead in one strong motion.

This is a HUGE simplification of a very technical lift, but it gives us a quick definition and lets us identify the exercise when we see it.

OLYMPIC LIFT #2: THE CLEAN & JERK

The Clean & Jerk is two movements done back to back in competition:

• The Clean – ground to shoulders
• The Jerk – shoulders to overhead

Let’s break both of these down a little.

The Clean:

The clean is where the athlete grabs the bar with a grip slightly wider than shoulder-width grip, then lifts it from the ground to the front of their shoulders.

If you’re interested in performing the clean, getting comfortable with the front squat will help your technique.

We have a great video about it here:

The Jerk:

The clean may be performed by itself in training, but in competition the athlete must follow up the clean with a jerk.

And not like that…

The jerk gets the bar from the shoulders to overhead and completes the lift.

You’ll often see the athlete take a staggered stance when they get the bar overhead, in order to increase stability, like so:

The difference between the two Olympic lifts comes down to the number of movements:

• The snatch is one movement: ground to overhead.
• The clean & jerk is two movements: ground to shoulders, then shoulders to overhead.

For both Olympic lifts (the snatch and the clean & jerk), the athlete must hold the weight steady with their feet underneath themselves until a judge gives them the command to drop the weight.

Basic Technique for Olympic Lifts

The basic technique for all the lifts is to explode upwards with your entire body, then quickly change direction to get underneath the weight.

I promise we’ll get under the weight safer than that.

This is the same concept whether you’re lifting 5 lbs or 500 lbs.

(Oh also – weightlifting is normally discussed in kilos – so whether you’re lifting 2.5 kg to 227 kg!)

If the thought of exploding upwards and quickly changing directions seems odd, we also do this every time we box jump!

There’s an explosion upwards, then a quick change in direction for the legs in order to get underneath the body and up on the box.

We cover the ins and outs of performing box jumps in this video:

This is also why some will describe the Olympic lifts as “jumping with weights”.

Again, as always, a huge simplification but it gets your mind around them a bit more!

What’s the Difference Between Olympic Lifting and Powerlifting?

Olympic lifting is NOT powerlifting – a term you may have heard before.

Powerlifting is training and competing in the three lifts:

#1) The squat:

#2) The bench:

#3) The deadlift:

In both Olympic lifting and Powerlifting, we’re trying to lift the most amount of weight. It’s just that the lifts are completely different.

We’ve got a great article on powerlifting from Coach Staci if you are interested in that too!

What Are the Benefits of Performing Olympic Lifts?

Olympic lifting is often described as “gymnastics with weights.”

Athletes perform fast, powerful lifts that seem to display superhero levels of strength.

According to this review from the British Journal of Sports Medicine, Olympic lifting improves one’s vertical jump.^[1]

But you don’t need a study to tell you that. Just watch some Olympians jump!

Like this:

Or check out the jumps from this team:

Even if you’re not interested in improving your dunking skills, the Olympic lifts will still build plenty of strength and coordination while providing a lot of fun variety in your training.

Is Olympic Lifting Safe?

When you see these fast, powerful movements you might immediately think these exercises are dangerous.

However, the movements are quite controlled and predictable. As opposed to pick-up sports which are inherently unpredictable.

In addition, just like any exercise, one would start light and build up slowly to maximal weights.

A study out of the U.K. from Brian P. Hamill actually shows that within 100 hours of participation, weightlifting incurs the lowest injury rates at only 0.0017 injuries during that time.^[2]

Weighting lifting is safer than badminton!?!

This is as opposed to schoolyard soccer which incurs a rate of 6.20 injuries during that same time, yet we think nothing of letting a kid kick around a soccer ball with friends.

5 Exercises to learn Olympic Lifting Technique

Let’s cover 5 exercises that will help you conquer the Olympic lifts.

#1) The Pop and Drop

So if you recall, the basic technique for all the Olympic lifts is exploding upwards, then quickly changing direction.

We’ll work on that with a drill we’ll call “pop and drop.”

Olympic lifting Coach Don McCauley has taught this as the “dirty dancing” drill too, but because we didn’t want to omit or misrepresent any cues from his original drill, we’ll simply call it the “pop and drop.”

This drill starts with something called the power position.

No, not that power position!

This power position:

After a few warm-up squats, here’s how to get into the power position:

• Get your feet closer together so that they’re hip-width underneath you. Just think of the same width as if you were about to jump as high as you could.
• Once your feet are set, bend the knees slightly and sink your weight down a few inches.
• You still want your feet flat on the ground, and your weight balanced throughout the foot.
• You can lift your hands up in front of you for balance.

Think of this position like a loaded spring ready to be released.

You’ll see this same position in the snatch, the clean, and the jerk exercises we’ll do later.

For the “pop and drop”, once you’re in the power position you’ll then explode upwards, quickly shuffle your feet out to squat width, and drop down into a squat. Like so:

Once you’ve popped and dropped – then stand up, get your feet back underneath you, get set into the power position, and try it again!

You’ll notice that while we are exploding, we are *not* trying to jump as high as we can. This would not allow us to have a quick change in direction.

There is a RHYTHM to this exercise: the quick upwards movement followed immediately by the quick squat.

Feel it, practice it, get comfortable with it!

#2) Dumbbell Snatch

We’re going to take that basic concept of popping and dropping to an exercise called the dumbbell snatch.

Now, the end of a regular barbell snatch has the athlete catching the barbell in a squat with arms wide overhead:

For the dumbbell snatch, we’ll be catching the dumbbell in a squat with one arm overhead:

Give this squat a go right now – with or without weight – lift your arm overhead and squat five times on each side. Go as low as you feel comfortable – you do not have to go as low as you might normally go in a regular squat.

Next, let’s practice the explosive dumbbell snatch exercise without weight in slow motion:

To perform this beginner snatch variation:

• You’ll start in the power position (there it is!), hand in front of the body. Then stand tall and extend upwards as you continue moving that hand up in front of you.
• Once your hand gets overhead, move your feet out a little wider and squat down as you straighten your arm out.
• Do the squat and the arm straightening at the same time. This will be our “quick change of direction” when we do the movement at full speed.
• Once you’ve extended the arm, then stand up to complete the lift.

When that feels good, practice the movement without weight at regular speed. Pop and drop!

And when that feels good – add some weight! It doesn’t have to be much (could even be a soup can).

#3) Dumbbell Clean

At the end of a regular barbell clean, we have the barbell up on the front of the athlete’s shoulders.

For the dumbbell clean, we’ll be catching the dumbbells in front of the shoulders in the dumbbell front squat position.

Lift up your dumbbells to this position and give this squat a go right now for five reps. Go as low as you feel comfortable.

We’ll follow the same progression as the dumbbell snatch, so let’s practice the movement without weight, in slow motion first (Zack Synder style).

To perform this beginner clean variation:

• You’ll start in the power position (again!), hands by your side. Then stand tall and extend upwards, continuing to move the hands right up by your side.
• Once your hands get around chest/shoulder height, move your feet out a little wider and squat down as you drive your elbows down and under your hands (so your forearms are vertical). 
• Squat down and drive the elbows into position at the same time. This will be our “quick change of direction” when we do the movement at full speed.
• Once you’ve gotten the elbows into position, then stand up to complete the lift.

When that feels good, practice the movement without weight at regular speed. Pop and drop!

And when you have that dialed in – as before – add some weight!

Again, it doesn’t have to be much. Look for a strong, smooth movement!

#4) Dumbbell Jerk

We have learned SO much so far. You’re doing awesome.

It’s time for us to learn the dumbbell jerk.

Now, the end of a regular barbell jerk doesn’t usually end in a squat…although there are athletes that do that:

The athlete is usually landing in a staggered stance, like so:

For the dumbbell jerk, we’ll drop into the same staggered stance, with dumbbells overhead.

But first, let’s try just getting the leg position right:

When you start to feel good with your leg position, get your arms involved like so:

To perform this beginner jerk variation:

• Step forward a bit with one foot, then back a bit with the other until you are in a high lunge position. Raise your arms overhead.
• Make sure your feet are wide enough – we don’t want to be standing with feet in line like we’re walking on a tightrope!
• Start off in the power position (again!) with hands right in front of your chest (they won’t move here). 
• Then pop upwards and split your feet out to that stable end position. That leg movement is our “quick change of direction” that we’ll use for the rest of the jerk variations.
• Once you’ve landed in a strong split position, then step your legs back underneath you to complete the movement.

And when that feels good – just like before, add some weight:

#4) Dumbbell Clean & Jerk

Time to go for the gold and combine these two movements – the dumbbell clean and the dumbbell jerk. If you’ve made it this far, I know you can finish.

Here’s how to perform the clean & jerk with dumbbells:

• Grab the dumbbells by your side and get into the power position.
• Pop and drop into your dumbbell front squat (you’ve just cleaned the weight!)
• Now stand up from the clean and get your feet underneath you.
• Dip down through the power position, explode upwards, and jerk that weight overhead.
• Keep the weight locked out strong overhead as you get your feet underneath you!

That’s the dumbbell clean and jerk!

When to Train With Olympic Lifts

Because Olympics lifts (and the variations covered here) are technical and require you to explode powerfully, they are best done near the start of your workout when you’re first learning them.

When you train with Olympic lifts:

• Warm-up with about 10 bodyweight squats.
• Work on sets with 1-5 reps.
• Allow several minutes of rest between sets to help recover and solidify good technique.
• After you’ve prioritized your Olympic lifts, you may move onto other strong but relatively less technical lifts like squats, deadlifts, push-ups, and chin-ups.

Once you’ve developed some proficiency, you could also do some Olympic lifts with lower weight, higher reps (10 reps+) at the end of your workout as a conditioning exercise.

For more here, check out our guide How to Build Your Own Workout (for the Gym or Your Home).

Want to Progress Further? (Next Steps)

Have we whet your appetite for the Olympic lifts?

Well, the next step would be to get a coach!

Getting a coach in person would be ideal, to be able to watch your technique time and time again. But we understand that’s not necessarily possible for everyone (here’s how to hire a personal trainer if you do go that route).

If you are unable to find a coach in person, check out Nerd Fitness Online Coaching – where you’ll exchange videos with a qualified coach who can help you, no matter where you are and what equipment you have.

Let us teach you how to lift weights safely and properly!

Ready to progress up to a barbell?

Then check out these great tutorials on Olympic lifts:

#1) How to Do a Barbell Clean:

#2) How to Do a Barbell Snatch:

#3) How to Do a Barbell Jerk:

California Strength crushed these three videos.

Alright, I think that about does it for our guide.

Now, your turn:

• How did these exercises feel?
• Are you excited to integrate Olympic lifting into your training?
• Any tips for a beginner we missed?

Let me know in the comments!

For the Rebellion!

-Coach Jim

PS: Have fun with the Olympic lifts! Start off with lighter weights so you don’t get too intimidated.

###

Photo source: Olympic rings, cetkauskas © 123RF.com, alohaflaminggo © 123RF.com, Sorry but I really can´t see anything in your radiography, man lifting barbell in gym, Day 2 Weightlifting (16 Aug 2010)

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“Steve, how many calories should I eat every day? I have goals!”

Great question.

Knowledge is power. So today, we are going to make you more powerful by calculating your Total Daily Energy Expenditure (TDEE).

Of course, “knowing is half the battle.” The other half is using your newfound knowledge to achieve your goals!

Fortunately for you, we’ve helped thousands of Online Coaching Clients lose weight and get healthy, and TDEE is just one of many factors we consider when building a specific strategy for somebody’s goals.

Want a workout and nutrition program that you’ll ACTUALLY follow? Learn more:

Okay FINE, I’ll share the other factors and strategies below too.

Simply click on the section below for quick reading, though I’d recommend you read the whole enchilada to properly apply your TDEE to your life:

• The Nerd Fitness Total Daily Energy Expenditure Calculator
• What is my Basal Metabolic Rate (BMR)?
• What is my Total Daily Energy Expenditure (TDEE)?
• What should my activity level be for TDEE?
• How do I use BMR and TDEE for weight loss?
• Moving towards a healthier way of eating.
• What’s the best diet for weight loss?
• A step-by-step plan for weight loss using your TDEE.

THE NERD FITNESS TOTAL DAILY ENERGY EXPENDITURE CALCULATOR

We’re going to start off by doing some math.

Don’t worry, our robot calculator (beep boop boop) will do all the hard stuff for you.

We will need to know your height in inches, your weight in pounds, and an estimate of your activity level.

(Use the metric system? I wish we did too here in the States! Click right here for our Metric calculator).

Although you can adjust it, I want you to set your “Activity Level” as “Sedentary,” (I’ll explain why in a minute):

Nerd Fitness Total Daily Energy Expenditure Calculator

(Note: we have used The Mifflin-St Jeor Equation to create this calculator! ^[1])

Hooray! You now know estimates of your BMR and TDEE!^[2]

You may be thinking, “Ah, Steve, what do either of these mean?”

I got you boo.

Make sure you write down your two numbers, and then move onto the next section.

If you’re already starting to get overwhelmed, have no fear! We help hundreds of men and women calculate their calorie goals, and we’d love to help you too!

Your Nerd Fitness Coach can help you create a sustainable plan for weight loss!

WHAT IS BASAL METABOLIC RATE (BMR)?

Basal Metabolic Rate (BMR) is the total amount of calories needed to keep your body functioning.

Body processes like breathing, cell production, pumping blood, and maintaining body temperature all burn calories.

This means that even when you sit perfectly still, you still use plenty of calories keeping your body in good working order.

To define BMR:

“Basal” more or less means “basic,” so you can think of BMR as the number of calories needed for basic daily functions.

Your sex, age, weight, and height will all affect the number of calories you need, which is why they are variables in our equation above.

The taller you are, or the more you weigh, the higher your BMR will be. 

There is simply more of you to fuel: more blood to pump, more cells to produce, more body mass to transport and manage.

Your age will also factor in: the older you get the lower your BMR will be.

Roughly two-thirds of the calories you need each day go into keeping your body running.

The other third?

That goes into powering your motion.

You know, because going from one place to another requires energy. So does lifting stuff.

So let’s talk about Total Daily Energy Expenditure (TDEE) next.

WHAT IS TOTAL DAILY ENERGY EXPENDITURE (TDEE)?

Total Daily Energy Expenditure (TDEE) is an estimate of how many total calories you burn in a day.

Since your BMR includes the calories you need while resting, we’ll also need to factor in movement and exercise.

To do this, we’ll take your BMR and multiply it by an “Activity Factor.”

ACTIVITY LEVELS CAN BE THOUGHT OF AS THE FOLLOWING:

Sedentary (BMR x 1.2): You regularly have to tell Netflix you are still watching.  You don’t intentionally exercise at all.

Lightly Active (BMR x 1.375): You casually stroll through your neighborhood a few times a week. On average, you walk for exercise about 30 minutes a day. Another way to think about this would be 15 minutes per day of vigorous exercise like running or lifting weights.  

Moderately Active (BMR x 1.55): If we called the gym on a weeknight looking for you, they’d find you. This averages out to about one hour and 45 minutes of walking (for exercise, not going around your house) a day, or 50 minutes of vigorous exercise a day.

Very Active (BMR x 1.725): You work in construction during the day and you’re on the company softball team. This averages out to about four hours and 15 minutes of walking (again, for intentional exercise) a day, or two hours of vigorous exercise.

If you’re following along at home, you may notice that different Activity Factors can make a big difference in the calories burned.

Let’s use some numbers:

Suppose you’re:

• Male
• 35 years old
• Weigh 200 pounds
• Six foot even (72 inches)

You’re also wearing a recently ironed collared shirt and it looks great on you. It really brings out your eyes.

Awesome shirt or no awesome shirt, we know your BMR comes in at 1,882 calories given the variables we identified. Meaning you’ll need roughly 1,900 calories for basic bodily functions.

This is where things get interesting.

If you’re sedentary, we’ll multiply 1,882 (BMR) by 1.2 to get a TDEE of 2,258, which means you’ll need 2,258 calories to maintain your current weight, support bodily functions, and to walk around your house, to go from your car to your office, from your office back home, etc.

Let’s imagine a scenario where you are not sedentary. Let’s say you’re lightly active – you walk around your neighborhood a few times per week.

We take your BMR of 1,882 and multiply it by 1.375 to get a TDEE of 2,588.

”The difference between these two activity factors, in this case, is 230 calories. That’s equivalent to a single glazed donut.

Let’s keep going.

Let’s say you hit the gym a few times a week for strength training, and go on walks or do yoga on your off days.

This will push you into the moderately active category.

We’ll then take your BMR of 1,882 and multiply it by 1.55 to get a TDEE of 2,917.

The difference here between sedentary and moderately active would be 659 calories.

That’s an extra meal’s worth of calories!

For reference, here are some examples of things that are roughly 650 calories:

#1) A whole meal’s worth of Sicilian fish with sweet potatoes:

#2) One Big Mac® with Bacon:

#3) A large Orange Dream Machine® from Jamba Juice:

All three items above have the same number of calories, but they’ll vary widely in how full they’ll make you feel!

IMPORTANT NOTE: I’ve used the word “estimate” several times in this article and will continue to do so.

Although BMR and TDEE estimations are extremely helpful, they are still just that: estimations.

Hormones, genetics, medications, and macronutrient ratios all affect an individual’s calorie needs.

Said another way, it’s CRUCIAL that we take our BMR and our TDEE as a starting point, not the definitive “answer.”

It’s the place we can start from, and then adjust based on how our bodies respond!

As we’ve just seen, different Activity Levels can influence the TDEE greatly too.

So…

Have a Nerd Fitness Coach guide you on your weight loss journey!

WHAT SHOULD MY ESTIMATED ACTIVITY LEVEL BE FOR TDEE?

Most of us are bad at estimating our levels of activity.

Study after study demonstrates that people overestimate their levels of exercise and general activity.^[3]

For example, one study concluded that:^[4]

These results suggest that normal weight individuals overestimate energy expenditure (EE) during exercise by 3-4 folds. Further, when asked to precisely compensate for exercise EE with food intake, the resulting energy intake is still 2 to 3 folds greater than the measured EE of exercise.

Not only that, but our fitness trackers overestimate how many calories we expend through exercise too…some by as much as 90%!^[5]

This infographic shows how big of a difference those calorie discrepancies can be:

We think we’re working out “intensely” for 60 minutes, so we overeat, assuming we have lots of extra calories in our “daily budget” to spare. 

However, when researchers look at stuff like heart rate, VO2 max, and calories burned, they determine that we actually only exercised “moderately.”

So yeah, don’t always trust your Fitbit:

Oh, and this is only one side of the equation. As I said, folks also UNDERESTIMATE how much they ate.

Regarding calories and food intake, folks consistently believe they eat less than they actually do.

Oh, and this is even true of dietitians, who are specifically trained on calories contained in different meals.

This study found that:^[6]

The dietitians underreported their energy intake obtained from the food records by an average of 223 calories a day.

Again, these are experts in the field of nutrition.

What does this mean for regular people like you and me?

If you’re looking to lose weight, always underestimate your activity levels and overestimate your food consumption.

So when in doubt, choose the Activity Factor below your initial guess (i.e., instead of Moderately Active, choose Lightly Active).

This will give you a more accurate estimate of your caloric needs, and give you a larger margin for error when trying to lose weight!

The other thing to consider would be strength training.

As we mention in our “Lose Fat and Build Muscle” article, strength training requires a lot of energy, not only for the exercise itself, but also for rebuilding muscle in the days following the activity.

That’s why Coach Matt highlights the importance of strength training in our video on body recomposition:

So when determining our activity level for our calorie calculator, we consider strength training to be “vigorous exercise” (as we highlighted above).

Another way to think of this: if it takes 30 mins of walking a day to be “Lightly Active,” 15 minutes of daily strength training would roughly be equivalent.

NOTE: if estimating your Activity Factor and TDEE is starting to freak you out:

Trying to pick and calculate the right amount of calories to consume can be stressful.

Especially if you’ve had trouble losing weight in the past. And that’s just the math part – we haven’t even got to the psychological part about how delicious pizza and ice cream are.

It’s actually the reason we created our uber-popular 1-on-1 Coaching Program. We sought to take all the guesswork out of getting in shape, by creating a program to tell you exactly what to do.

HOW DO I USE BMR AND TDEE FOR WEIGHT LOSS?

If you’ve read this far into the article, I imagine you are interested in learning your Total Daily Energy Expenditure for weight loss.

I also imagine you support my belief that The Shawshank Redemption is the greatest movie ever made:

I mentioned earlier that if you are having trouble losing weight, it’s because you are eating too many calories.

The TDEE we calculated above provides a decent estimate of the calories you require each day.

If the scale is staying constant – congrats! You’ve found your “calorie equilibrium.”

Your body is burning just as many calories as you’re consuming each day.

However, I’m going to guess you’re here because your goal is to see the scale go down!

In order for you to lose weight, you need to start reducing your total calorie intake, which then forces your body to start burning the stored fat you have for energy.

You’ve already calculated roughly how many calories you burn (your TDEE) on a daily basis, let’s see roughly how many calories you’re consuming each day too!

(If your weight is staying steady, then these numbers should be relatively close – provided your tracking is accurate!)

It’s this nerd’s humble opinion that the easiest way to track calories consumed is with an app.

We live in the future.

Use a smartphone and download one of the following to track your food intake:

1. My Fitness Pal. The gold standard of calorie counting apps. It’s also the most popular, supporting the largest food database in the game. Plus, it can download recipes from the internet and provide a calorie and macronutrient estimate.
2. FatSecret. Basic, simple, and free, FatSecret is a great calorie tracker. It’ll allow you to connect with other users, plus it’s got a barcode scanner for caloric content from labels. Super nifty.
3. Lose it! Another free calorie counting app, focusing more on goal setting. Additionally, the Snap It™ feature lets you use pictures for data input. Double nifty.

You certainly don’t have to track your food forever.

But a solid week’s worth of data will help you get a sense of the food you are consuming, especially if you eat roughly the same food each day.

Not sure if you’re getting your portion sizes correct? Most people don’t. Consider a cheap food scale to educate yourself on actual portion sizes! You can also check out our guide How to Portion Control, which will teach you how to use your hand to estimate calories:

The important thing is to compare your daily calories consumed to your TDEE.

To lose weight, your calorie consumption should be less than your TDEE.

(If you’re currently thinking, “But Steve according to my stats I burn way more calories than I consume, but I’m not losing weight!” I would read this.)

Some numbers to keep in mind:

• 3,500 calories equals roughly one pound of fat.
• There are seven days in a week.

Basic math suggests if you want to lose one pound of body fat in a week (a sustainable goal for some), you need to create a caloric deficit of 500 calories a day. We can get there by:

• Consuming 500 fewer calories
• Burning 500 more calories
• Or a combination of both

When you consistently consume fewer calories than you burn, your body will have to start pulling from your stored fat for its energy needs.

Aka weight loss.

Let’s imagine that your TDEE is 2,500. This means you’d want to consume around 2,000 calories a day to lose around a pound per week.

As we discuss to great detail in “Why Can’t I Lose Weight,” sustained weight loss is largely a result of consistently managing the first half of the equation: “calories in.”

Said another way: it’s much more difficult to sustainably increase your Activity Level than it is to reduce the calories you consume. 

After all, what’s more likely to become a lifelong habit? Changing your food choices, or going from being a couch potato to vigorously exercising 90 minutes per day?

So start by focusing on your food intake.

What’s the easiest way to eat fewer calories consistently? By prioritizing REAL food.

Why?

Because real foods are more likely to fill you up and satisfy your hunger while also keeping you under your calorie intake goal for the day.

Remember that example above comparing a full dinner vs a burger vs a shake:

MOVING TOWARDS A HEALTHIER WAY OF EATING

The Nerd Fitness philosophy on diet can be written in six words:

“You’re smart. Eat more REAL food.”

I lay it all out in our Beginner’s Guide to Healthy Eating, but again, you’re smart – you know what real food is:

Food that grew in the ground, on a tree, ran on the land, swam in the sea, or flew through the air.

Meat, fish, eggs, vegetables, fruits, and nuts are all great examples of REAL food. 

This is what you should be eating more of.

The fine folks at WiseGEEK made an awesome post, where they demonstrated what 200 calories of various foods look like.

200 calories of broccoli gets you enough broccoli to fill up an entire plate:

Or half a Snickers bar:

Yeah…

By eating REAL food, you have a MUCH higher margin for error to stay under your calorie goal for the day.

• If you accidentally overeat broccoli, you might accidentally eat an additional 20-30 calories.
• If you accidentally overeat candy or soda or processed foods, you can consume an extra 500-1000+ calories without feeling satiated or full.

Putting it all together: If you want to consistently be in a calorie deficit, focus on REAL food.

And yes, I know a Snickers bar is way more delicious than broccoli – it was designed in a lab by scientists to be AMAZING!

I’m not gonna tell you to never eat a Snickers ever again either.

Instead, start being proactive about your food choices.

If you want to eat a Snickers, plan for it by intentionally eating fewer calories earlier or later in the day.

And if the scale isn’t budging  – you’re still eating too much!

Want help with any of this?

Many of our coaching clients found weight loss previously unattainable until one of our trained professionals objectively reviewed their life and provided actionable feedback.

Now, some of them have lost between 50-100+ pounds!

Learn how Nerd Fitness Coaching changes lives!

WHAT’S THE BEST DIET FOR WEIGHT LOSS?

Should you do the Mediterranean Diet? Keto? Vegan? Paleo?

Maybe!

They all follow the same premise: they reduce or eliminate certain foods or macronutrients, making it easier to eat in a calorie deficit.

While all sensible diets will prioritize protein, some might limit carbs while others might limit fats. These differences come down to what works best for the individual.

So yes, any diet can help you lose weight in the short term – just remember that you need to stick with the changes permanently to make the results stick permanently!

After all, temporary changes create temporary results.

I personally follow a mental model diet, that focuses on real food most of the time, and occasionally includes some junk food. I plan my week of eating ahead of time:

#1) Limit your intake of processed food – it’s designed to be overconsumed.

Do you really think you’d be able to eat half of a snickers bar to limit yourself to 200 calories? Of course not. This argument is essentially the rationale for following a paleo diet.

#2) Eat veggies. Vegetables are nutrient-dense and light on calories. Because of all the fiber, they are also tough to overeat.

Imagine eating a plateful of broccoli.

Are you going for seconds? Probably not. So eat your veggies to help keep you full.

Hate vegetables?

I once was like you. Read “How to make vegetables taste good.”

#3) Be wary of liquid calories. Cut back on soda, juices, smoothies, and any beverage with calories.

Even most coffee orders (with sugar, cream, etc.) will have a ton of hidden calories.

All these drinks are sugar bombs since there is no fiber to balance out all the carbs you are consuming. Stick to water and unsweetened tea or coffee. Here are our thoughts on diet soda.

#4) Prioritize protein. Your body needs to use protein to heal and rebuild muscle after exercise.

Outside of repairing your body, protein will also work to keep you full and satiated: 400 calories of chicken will leave you wayyy more full than 400 calories worth of Gatorade.^[9]

If you prioritize protein on your plate, you’ll be doing a lot of the heavy lifting on proper nutrition.

As we lay out in our epic “How Much Protein Should I Eat?” guide, some great sources of protein include chicken, eggs, beef, pork, fish, nuts, legumes, quinoa, and most dairy products.

These four points will help you on your journey to create a caloric deficit.

Disclaimer: this is all easier said than done. After all, 70% of the country is overweight. Don’t worry though, because most of them don’t read Nerd Fitness.

You do. This is like a strategy guide for life.

We’ve helped thousands of people like you here at NF, and we really focus on nutrition.

As we said, it’s 90% of the battle!

It’s why we created our own free, fun 10-level nutritional system. Each level gets a bit more challenging, but you can progress at your own speed to make your changes stick.

You can download our 10-Level Nutrition Guide when you sign up in the box right here:

HERE’S WHAT TO DO TO LOSE WEIGHT WITH YOUR TDEE

Let’s recap this whole guide for you, with some actionable steps:

#1)Determine your BMR and TDEE. This will be critical for computing your caloric deficit.  They’re good numbers to keep in mind during the whole experiment. Calculate your TDEE here.

#2) Track everything, as is, for one week. Log everything you eat. No judgment. If you eat five slices of pizza in a night, count every slice.

This step alone has helped many Rebels turn their lives around. Consider a food tracking app or online tracker to educate yourself!

#3) Compare numbers. Where is your current caloric intake at? How does this compare against your TDEE? If your intake is higher than your TDEE, you’re likely gaining body fat. We want to flip the equation.

#4) Create a consistent caloric deficit. The easiest and most sustainable way to do this is to eat REAL food. Mixing in strength training and fun cardio can help too. 

#5) Track progress.  Continue to track your calorie intake, to ensure you consistently expend more calories than you consume.

That’s it.

You can do this. I know you can because many of our readers have done it themselves.

Want help taking your next step after calculating your TDEE? I have MULTIPLE options for you. Pick the path below that best aligns with your goals and timeline:

1) If you want step-by-step guidance on how to lose weight, eat better, and get stronger, check out our killer 1-on-1 Coaching Program:

Our Coaching Program changes lives. Learn how!

2) If you want an exact blueprint for how to eat better and get in shape, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

Try your free trial right here:

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

Sign up in the box below when you download our free weight loss guide!

You can do this, and we got your back!

-Steve

PS: Seriously, how great is The Shawshank Redemption? I could quote that movie all day long.

But if you don’t agree…

###

All photo citations can be found right here.^[8]

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Want to get strong like these LEGOs but don’t how to start?

In this Beginner’s Guide to Strength Training (part of our Strength 101 series), you’ll have both the confidence to start getting strong with resistance training AND a plan to follow.

These are the exact strategies we use with our Online Coaching Clients to help them start strength training, and I’m excited to cover everything you need.

Let us help you start strength training! Learn more:

We’ll be digging into the following:

• How do I start strength training or resistance training?
• What are some examples of strength training?
• Which strength training program is right for me?
• 5 best strength training workouts for beginners.
• How much weight should I lift?
• The 9 best strength training exercises.
• How to know you’re doing an exercise properly (form checks)
• Strength training for weight loss.
• “Just TELL ME what strength program I should do.”

By the way, 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.

How Do I Start Strength Training?

Welcome to the first day of the rest of your life.

You’ll look back years from now and thank “Past You” for starting strength training today.

And I promise, you WILL strength train today.

After all, strength training or resistance training doesn’t need to be scary or overcomplicated!

Strength training really comes down to two things:

#1) Movement of any weight against “resistance”(including your body weight) – Doing ANY exercise that pushes your muscles outside of their comfort zone, forcing them to rebuild stronger to prepare for the next challenge.

#2) Progressive overload: doing slightly more than last time (lift heavier weight or do 1 more rep) consistently. Your muscles will constantly have to adapt and rebuild themselves. These microscopic tears (that don’t hurt) force your muscles to go through hypertrophy, meaning they grow bigger and stronger so they can meet the demands of the exercise.^[1]

Coach Jim explains the ins and outs of progressive overload in this video:

That’s all there is to it: do some resistance training and attempt to make it more and more challenging, and you’ll grow stronger.^[2]

• This means if you drop down and do ONE knee push-up right now, technically you’ve done a strength training workout.
• It also means if you then do TWO knee push-ups tomorrow, then you are officially following a strength training routine.

In other words…

Now, there are many different “strength training” and “resistance training” paths.

Like a “skill tree” in a video game (with branching paths and progressions), you can progress up one path, and mix and match movements from others depending on the situation.

These paths depend on your goals and what equipment you have available to you.

What are some examples of Strength Training?

Let’s chat about a few different types of strength training.

BODYWEIGHT TRAINING

Bodyweight training is simply doing an exercise in which your own body is the “weight” you are “lifting.”

Duh.

This is the BEST place for anybody – regardless of weight or age – to start their strength training journey.

Why is this the best place to start? Two big reasons:

#1) You always have your body with you (unless you are a ghost, in which case, this is awkward). This means you can work out ANYWHERE with bodyweight training:

• Our Beginner Bodyweight Workout Routine in your living room.
• Our Hotel Workout in a hotel (obvi).
• Our Park Workout in a…well, you get the point.

#2) Using your body for resistance training is the most “human” thing ever! By learning to push and pull and hang and squat and lunge, you are doing what your body is literally designed to do.

By getting strong with bodyweight movements, you’re making yourself antifragile and less injury-prone.

Now, it’s SCIENCE TIME!

While learning the movements with bodyweight exercises, you are allowing for proper communication to develop between your neuromuscular systems.

More efficient communication between your neuromuscular systems will result in something known as “proper motor unit recruitment.”

You may be asking yourself: what is a motor unit?

That’s okay because I was asking myself this same question.

A motor unit is a single motor neuron and the muscle fibers it innervates.

You can think of two different types of motor units:^[3]

• We all have small motor units, meaning that a single motor neuron innervates relatively few muscle fibers, and these smaller motor units are good for precise and detailed movements (e.g., moving your fingers).
• We all also have large motor units, meaning that a single motor neuron innervates hundreds of muscle fibers, and these larger motor units are good for generating a lot of force (e.g., getting larger muscle groups like the quads to generate a lot of force to help in sprinting).

When you start strength training, you really are helping your muscles communicate better together.^[4] This is why we recommend starting with bodyweight exercises, to help start this process.

However, bodyweight training isn’t as easy to ‘scale’ the difficulty as some of the other strength training methods (“put more weight on barbell”), but you can get REALLY strong with just bodyweight training.

For example, you can start with knee push-ups, then go to regular push-ups, then elevated push-ups, then even up to things like handstands and handstand push-ups.

You just have to know HOW and WHEN to scale up (we can help there too).

Let us create a bodyweight training program for you!

DUMBBELL TRAINING

Dumbbells are a great first step into the world of weight training and strength training:

1. Most gyms will have dumbbells, even if it’s a basic gym in your apartment complex.
2. A set of dumbbells doesn’t take up a lot of room, which means you can have a pair at home without a large footprint.
3. Dumbbells make it easy to add difficulty to a bodyweight movement: holding dumbbells while doing lunges, for example.
4. Dumbbell exercises can be less intimidating than barbell training for some, and are a step towards barbell training.
5. Dumbbells have an added stabilization challenge,^[4] and will point out muscle imbalances pretty easily (“oh my right arm is stronger than my left arm.”).
6. Dumbbells allow for single-arm and single-leg exercises to be performed. This can allow you to strengthen any muscle imbalances and can come in handy especially after an injury.
7. You can scale easily. Once the 10-pound weights become too easy, pick up the 15-pound ones!

KETTLEBELL TRAINING

A kettlebell is essentially a cannonball with a handle on it. They come in any weight imaginable, they don’t take up a lot of room, and can be used in dozens of ways for a great compact workout.

Our 20-minute kettlebell workout has 8 simple exercises you can do with just one weight.

Although there are “adjustable kettlebells,” you’ll most likely be working with a single kettlebell, and then adjusting your movements for “progressive overload” (making the workout slightly more difficult each time).

If you are a member at a gym, they’ll probably have multiple kettlebells that you can use to level up.

BARBELL TRAINING

Regardless of sex or gender age, if your goal is to get strong quickly, use 20 seconds of courage and get comfortable training with a barbell (I’ll help you, I promise):

1. “Progressive overload” is easy – you simply add weights to either side of the bar, allowing you to progressively lift more and more weight each week.
2. It’s much easier to go heavy safely – especially for lower body movements like the squat and the deadlift.

The biggest downside to barbell training is that in order to train at home, you need to have purchased a squat rack, a barbell, a bench, and enough weights for your house or garage (which can be an expensive investment, especially when starting out!).

If not, you definitely will need to join a gym.

WHICH RESISTANCE TRAINING PATH IS RIGHT FOR YOU?

Not sure which path to pick? You’re not alone – this stuff can be overwhelming. Check out our 1-on-1 Coaching Program. We get to know you and your goals, will check your form via video, and make adjustments based on your progress!

Let us build a strength training workout for you that fits your busy life! Learn more:

Which Strength Training Program is Right for Me?

So, what’s the best workout program to start as a beginner?

Realistically, it’s the one that you will actually do.

Barbell training might be optimal in terms of building pure strength quickly, but if you don’t see yourself actually getting to the gym regularly – or you’re too self-conscious to enter the free weight section (for now) – no problem!

Start with bodyweight training.^[5]

Conversely, bodyweight training might seem convenient and easy to start now, but if you can’t motivate yourself to work out at home, you might be better off joining a gym.^[6]

So let’s get you a workout program!

As we cover in our “How to Find the Perfect Workout Plan (for you)”: MOST beginners will be best served by following a “full-body” or “total body” routine, 2 to 3 times per week, with a day of rest in between each workout.^[7]

This full-body workout will have 4-5 big compound movements.

A compound movement is an exercise that recruits LOTS of muscles simultaneously and forces your body to work in unison. These compound exercises are considered multi-joint exercises meaning that they involve more than a single muscle group.^[8]

An example would be the barbell squat, which recruits every muscle in your core, butt, and legs to work together to lift the weight.

This is WAY more efficient – and effective at building pure strength – than doing 5 different isolated leg exercises.^[9]

Why do 5 exercises when 1 exercise will get you better results in 20% of the time?

To answer your next question, let me tell you about how many sets and reps you should do as a beginner!

As we explain in our “How Many Sets and Reps” guide:

• Reps in the 1-5 range build super dense muscle and strength.
• Reps in the 6-12 range build equal amounts of muscular power, strength, and size.
• Reps in the 12+ range primarily build muscular endurance and size and also cardiovascular health.^[10]

If you want more, Coach Jim breaks down different set and rep ranges in this video:

Many beginner strength programs will encourage you to keep things simple, doing just 5 sets of 5 reps for each exercise.

Personally, I encourage people to aim for a weight that they can lift for 8-10 reps. This gives you a chance to really work on your form and lift safely!

The max lifts will come later, my friend. You gotta learn to walk before you can run!

“Staci, which workout plan is best for me?” 

It depends on your goals!

If your main goal is general fitness and fat loss, doing a circuit training workout will likely help you reach your goals (make sure you see our section below for “strength training for weight loss”).^[11]

If your main goal is to get stronger and/or put on muscle, following a more traditional, pure-strength-style gym workout is going to get you there faster.

TRUTH BOMB: ANY strength training workout will help you reach nearly any goal provided you do two things:

1. Eat correctly for your goals too. How you eat will account for 80-90% of your success or failure when it comes to weight loss or bulking up.^[12]
2. Increase the difficulty of your workouts. This is that “progressive overload” stuff we were talking about earlier. Doing 1 more bodyweight squat, lifting 5 more pounds, or completing your circuit 10 seconds faster than last workout. By forcing your body to constantly adapt, your muscles will never get complacent and have to keep burning extra calories and rebuilding themselves stronger.

Depending on your current situation, and how quickly you’re looking to cut through the “trial and error” and get expert guidance, I might have an interesting solution for you.

We have a pretty killer 1-on-1 Online Coaching Program here at Nerd Fitness. You’ll work with a coach that will build a workout program for your body type and goals, check your form to make sure you’re doing them safety, and even help plan out your nutrition too.

We help busy people transform from newbies to strong badasses! Learn more:

The 5 Best Beginner Strength Training Programs

“Alright Staci, are there any ‘out of the box’ beginner workout programs I can start following now?”

Yup! Let me share with you some of our suggestions:

Here are 5 resistance training workouts you can follow TODAY. Pick the level that you feel most comfortable with, and then level up when you feel ready:

#1) BEGINNER BODYWEIGHT WORKOUT:

Our Beginner Bodyweight Workout has a variety of rep ranges to promote endurance, strength, and cardiovascular health.

Complete one set of each exercise and then moving directly to the next exercise:

• 20 bodyweight squats
• 10 push-ups
• 20 walking lunges
• 10 dumbbell rows (using a gallon milk jug)
• 15-second plank
• 30 Jumping Jacks
• Repeat for 3 rounds

Want to stick with bodyweight training? When you’re ready to level up, check out our advanced bodyweight training circuit.^[13]

Otherwise, you can move onto weight training when you feel comfortable!

#2A) BEGINNER NERD FITNESS DUMBBELL WORKOUT

If you are just getting started with dumbbells and you’re looking for a beginner workout program to follow, this is our Level 3 Gym Workout, “Dumbbell Division”:

• 10 goblet squats
• 10 push-ups
• 10 dumbbell rows per side

I knew you’d ask, so here is Goblet Squat video explanation (from Nerd Fitness Prime):

And here is our video on how to do dumbbell rows:

#2B) BEGINNER NERD FITNESS KETTLEBELL WORKOUT

Our Beginner Kettlebell Routine is a workout you do anywhere you have room to swing a kettlebell.

So, probably not in a phone booth or a closet or a bathroom stall. But other than that, pretty much anywhere else.

Complete 3 Kettlebell Workout Circuits:

• 8 Halos (each side)
• 10 Goblet Squats
• 8 Overhead Presses (each side)
• 15 Kettlebell Swings
• 8 Bent Over Rows (each side)
• 6 Front Rack Reverse Lunge (per side)

#3) BARBELL TRAINING: 2 DAY WORKOUT SPLIT

As we cover in our “how to train in a gym” guide (where we take you from “lost sheep” to “barbell badass”), this routine is a much more focused weight training, strength building workout that gets your feet wet with barbell training. Click on ANY exercise to learn how to do it properly.

NF BEGINNER BARBELL STRENGTH WORKOUT: DAY A

Do 3 rounds of:

• 10 barbell squats
• 10 push-ups
• 10 bodyweight rows

NF BEGINNER BARBELL STRENGTH WORKOUT: DAY B

Do 3 rounds of:

• 5 barbell Romanian deadlifts
• 10 push-ups
• 10 dumbbell rows per arm

WHAT ARE SOME OTHER POPULAR STRENGTH TRAINING PROGRAMS?

#1) “Starting Strength” is considered the gold standard beginner barbell weight training program by many. We highly recommend you pick up the actual book if you are serious about barbell training – it’s one of the most important training books you can ever read.

#2) Strong Lifts 5X5: A solid workout program that starts you out very slow, with just the barbell, and helps you master form before you get too heavy. It also keeps things VERY easy with “do 5×5.” Strong Lifts has been around for a long time and is a solid program.

#3) Jim Wendler’s 5/3/1: This program allows you a little more freedom to do exercises that you enjoy, or work on personal weaknesses, because you choose some of the assistance work.

Note: You can modify any of the barbell training programs to be done with dumbbells, if that’s what you have at home!

Lastly, you can always write your own workout plan! I wrote my own workouts for a decade and it taught me a LOT about training and health.

We do have our own 1-on-1 Online Coaching Program where you’ll work with a coach that will build a strength training workout program for your body type and goals, check your form on each exercise via video, and even help you plan out your nutrition too.

Want step-by-step guidance and form checks? Learn more:

How Much Weight Should I lift?

We have a FULL resource on how to determine your starting weight for lifting, but I’ll give you the gist here.

The simple to learn but tough to implement answer: lift enough so that you can get through the set, but not too much that you have NO fuel left in the tank at the end.

And then, try to lift sliiiightly more than last time.

Here are two common questions on strength training:

#1) How much weight should I start with?

• If you are using dumbbells or a kettlebell, always err on the side of “too light” versus “too heavy.” You want to learn the movement correctly and build correct form.
• If you are training with a barbell, ALWAYS start with JUST the bar, no matter the exercise (By the way, a standard barbell weighs 45 pounds).

#2) How fast should I add weight to the bar?

Here’s what we teach all of our coaching clients: add the minimum amount of weight each week you can, even if you THINK you can lift more. It’s better to finish a workout full of momentum and say “I can do more!” than defeated and saying “that was too much, crapola.”

Think of it this way, even if you are adding just 5 pounds per week to the bar, within a year you would be lifting 300+ pounds!

The National Strength and Conditioning Association (NSCA) recommends a similar approach:^[14]

• For less trained people (i.e., beginners), it is recommended that for upper body exercises you increase the load by 2 – 5 pounds and by 5 – 10 pounds for lower body exercises.
• For more trained people (i.e., advanced), it is recommended that for upper body exercises you increase the load by 5 – 10 pounds or more and by 10 – 15 pounds or more for lower body exercises.

So go SLOW. Even slower than the NSCA recommends if needed.

Team NF’s Steve even bought little half-pound weights and increases many of his lifts by just 1 pound per week. It’s a big part of how he transformed (jokingly) from Steve Rogers to Captain America.

And if you are looking for this content in easily digestible form, make sure you download our free Strength 101 Guide when you join the Rebellion below:

The 9 Best Strength Training Exercises to Learn

If you’re new to all this “strength training” stuff, hopping into a program and going from zero to sixty might be a recipe for failure.

Instead, be patient, and take the time to learn these movements first.

I’m going to share with you the 9 best strength training exercises that every beginner should master (scroll down for full video and explanations!):

• 1. Push-up: uses every push muscle in your body (chest, shoulders, triceps)
• 2. Bodyweight squat: uses every muscle in the lower body (quads, hamstrings, glutes, core)
• 3. Bodyweight row: works every “pull” muscle and helps prepare you for a pull-up!
• 4. Pull-up or chin-up: the best “pull” exercise in history! Everybody should have a goal to get their first pull-up.
• 5. Bodyweight dip: advanced “push” movement that targets your push muscles (chest, shoulders, triceps) in a different way than push-ups.
• 6. Barbell squat: the best bang for your buck on muscle building. recruits nearly every push muscle in your whole body, and great core workout.
• 7. Barbell deadlift: the favorite exercise of every coach at Nerd Fitness. Uses every “pull,” leg, and core muscle in your body.
• 8. Barbell benchpress: as basic and powerful as they come. Uses every “push” movement in your upper body and can get you strong as heck!
• 9. Barbell press: press the bar above your head! Targets shoulders and triceps more than the chest.

All of the exercises listed above are considered functional (closed-chain) exercises. That means they relate to our everyday movements and can be used to predict our success in sports, recreational and occupational activities, and activities of daily living.^[15]

When attempting all of these above listed exercises, aim to master the movement and perform the exercise through its entire range of motion (ROM).

Why?

Because it will decrease your risk for injury, activate all of the appropriate muscle groups, and result in greater muscle hypertrophy.^[16] 

Let’s go over these now.

Click on any of these exercises to get a FULL explanation of the movement, step-by-step:

1) The Push-Up: The best exercise you could ever do for yourself when it comes to using your bodyweight for push muscles (your chest, shoulders, and triceps):

2) The Bodyweight Squat: This exercise serves a dual purpose: it is the foundation for building strength AND helps build proper mobility. If you are going to ever do barbell squats, you need to work on hitting proper depth with a bodyweight squat first!

3) The Inverted Bodyweight Row: Until you can get your first pull-up or chin-up, these exercises are GREAT to start building your pull-muscle strength: your back, biceps, and forearms.

4) The Pull-Up and Chin-Up: Once you can support your bodyweight above the bar, the world becomes your playground. No strength training routine should be without pull-up or chin-up work! (Click here if you can’t do a pull-up or chin-up yet?)

5) The Bodyweight Dip: As you start to get stronger with push-ups and need to find a way to increase the challenge, consider doing dips – warning: these are very advanced, but incredible strength building exercises.

And now we’re into the best weight training exercises:

6) The Barbell Squat: Probably the best exercise when it comes to building strength and muscle throughout your whole body. It also burns crazy calories and makes life better. This is a MUST:

7) The Barbell Deadlift: Maybe the best exercise of all time. Actually no, it IS the best exercise of all time. It’s certainly the most primal: “pick the weight up off the ground. Done.”

This is a very technical lift, so make sure you read our article on how to do it with proper form:

8) The Barbell Press: Press a barbell above your head. This recruits all of the muscles in your chest, shoulders, and arms in order for you to lift the weight over your head.

As a bonus, you need to really flex and brace your core, which gets those muscles working too.

9) The Barbell Bench Press. Lie on a bench, and lower a barbell until it almost touches your chest. Pause, and press it back up towards the sky. Repeat! And get strong.

NOTE: All exercises were explained according to the guidelines that have been established by the NSCA.^[17]

Your mission, should you choose to accept it: commit to trying ONE of these movements in the next week. Use 20 seconds of courage, recruit a friend who has lifted or trained before, and try your best.

And if you want somebody to help you put these into a workout program, teach you HOW to do these movements properly, and have the confidence to know you’re training correctly for your goals…

Let us create a workout program that fits your busy life!

How to KNow you’re doing a strength training movement Properly (Form Checks)

Always start out with just your body’s weight and make sure your movement is correct!

• If it’s a barbell movement, use a broomstick (or PVC Pipe).
• If it’s a dumbbell movement, use two sections of PVC or something else that is light and small to simulate a dumbbell.

When it comes to movements like squats, deadlifts, pull-ups, bench press, your form is crucial. Develop good habits with lightweight and you will save yourself months of frustration later and will protect you from injury.^[18]

If you’re struggling with certain elements of a movement, don’t get frustrated! Remember, proper communication between your neuromuscular systems needs to develop.

Things will start to improve.^[19] 

How do you know if your movement is correct?

Do regular video form checks! Record yourself and watch the video.

Alternatively, an expert reviewing your specific movement can be invaluable. 

If you’re looking for someone who can do video form checks, provide feedback, and adjust your workouts based on your progress, you can check out our 1-on-1 Online Personal Training!

I’ve had an online coach for 4 years and it’s changed my life.

Never wonder if you’re doing a movement properly! Get form checks from our coaches:

You could also get expert guidance in person: Look around at your local strength and conditioning gyms and see if you could hire a coach (here’s how to find a good personal trainer) for one or two sessions just to go over the basic movements.

If you can’t do either of those two options, no big deal! Videotape yourself and compare it to the videos here in the articles. You can also post your video to the form check section of the Nerd Fitness Forums.

When I started, I really liked practicing all of the movements at home because I could watch a video online at the same time as I was watching myself do it in a mirror. Studies have found this can actually help!^[20]

Strength Training For Weight Loss

So you’re looking to lose weight, and tired of hours of cardio (me too).

And you’re wondering if strength training for weight loss – by following one of the workouts in this guide is a viable solution.

Or, gasp – will strength training make you too bulky? (SPOILER: it won’t)

Yes, Strength training will help you lose weight IF you do two key things for effective weight loss:

• Calorie restriction: eating fewer calories than you burn every day^[21]
• Strength training with progressive overload (picking up heavier stuff)

As we point out in our “Cardio vs Intervals vs Weight Training” article, strength training is the MOST efficient method for weight loss.

Not only that, but you can find study after study after study that shows you the benefits of strength training for weight management when combined with “calorie restriction.”^[22]

As we cover in our “Why can’t I lose weight?” article, here’s why eating a caloric deficit and strength training is SO magical when combined:

When you strength train – by picking up something heavy – your muscles are “broken down” during the exercise itself, and then they rebuild themselves stronger over the next 24-48 hours.

Guess what happens during those 24-48 hours?

Your body will divert as many calories consumed as necessary to “Rebuild Muscle!”^[23]

It also diverts additional calories to “Burn as Fuel” to handle this increased “muscle rebuilding” activity.

This means two amazing things:

• Your metabolism is revved up for this time period, burning more calories than normal.
• Rebuilding muscle is a calorie-taxing activity!

Not only that, but when you eat a caloric deficit, your body doesn’t have enough calories to fuel all the day’s activities. In these instances, your body will pull from your stored fat to make sure all the work still gets done.

This is the trifecta of physical transformation victory:

• You get stronger and keep the muscle you have.
• You burn through the fat you’re trying to get rid of.
• You’re decreasing your body fat percent and keeping your muscle = look good naked.

In other words, strength training + eating right is the BEST path for weight loss out there! And yes, in certain situations, you can actually lose weight AND build muscle at the same time.

Coach Matt explains how to gain muscle WHILE losing fat in this video:

So how do you put this into practice? Pick one of the strength workouts in this article. Calculate your daily caloric needs. Learn about healthy eating. And start.

In other words…

Pick up something heavy, and eat a vegetable.

These are the types of things we work on with our 1-on-1 Coaching Clients: helping them lift weights confidently and eat correctly for their goals! Let us help you:

Let our coaches create a custom strength training and weight loss plan for you!

“Just Tell Me What Strength Training Program to Follow!”

Okay! Unless you are collecting underpants, you should now have a workout program you want to try out!

“Staci, this is a lot, can you just TELL me what to do?”

Okay fine.

Here are the steps again for you:

STEP ONE: PICK YOUR WORKOUT PATH:

A) If YOU ARE TRAINING AT HOME. Pick one of these 3 based on what equipment you have:

• Beginner Bodyweight Workout (no equipment)
• Kettlebell Beginner Workout
• Dumbbell Division Workout (Level 3 of Gym Guide)

B) IF YOU ARE TRAINING IN A GYM: Amazing! I love gyms.

Read our “How to train in a gym” guide and go from Level 1 to Level 6 over the next month. Gym closed? Here’s how to build a home gym.

STEP #2: TRY A NEW EXERCISE: In addition to following a workout program, I’m gonna push outside of your comfort zone – that’s where real growth happens.

Learn ONE new movement this week.

Pick one of the exercises below and try it out!

• How to squat
• How to deadlift
• How to bench press
• How to do the overhead press
• How to do a pull-up
• How to do a push-up
• How to do an inverted row

Here are 42 bodyweight exercises you can do too.

STEP #3) HIRE A YODA: If you are somebody that just wants to be told exactly what to, how to train for your goals, and are good at following direction, consider hiring a coach.

I’ve been working with an online coach since 2014 and it has changed my life – and I do this stuff for a living!

• Read our guide on “Is a personal trainer worth it?”
• Consider the NF Online Coaching Program!

STEP #4) JOIN THE REBELLION! If you like how we do things around here at Nerd Fitness, we’d love to have you in our community of misfits, mutants, and rebels!

Sign up in the box below and I’ll send you our free Strength 101 guide:

No matter what you do today:

Don’t be afraid of doing anything wrong – truth be told, the majority of the people in the gym don’t have any idea what they are doing, and are just as nervous as you are!

Muster up your 20 seconds of courage if you need to, and let me know in the comments how it goes!

What questions do you have about getting started?

So, what’s the biggest thing holding you back from starting strength training?

-Staci

PS – Check out the rest of the articles in our Strength Training 101 series:

• Strength Training 101
• Strength Training 101: Finding the Right Gym
• Strength Training 101: How Much Weight Should I Be Lifting?
• Strength Training 101: How to Build Muscle Quickly
• Strength Training 101: How to Squat Properly
• Strength Training 101: How to Deadlift
• Strength Training 101: How to Bench Press
• Strength Training 101: How to Do a Pull-Up
• Strength Training 101: How to Do a Bodyweight Row
• Strength Training 101: How to Do a Dip
• Strength Training 101: How to Overhead Press

photo source: LEGO bench pres, tonobalaguer © 123RF.com, Stormtroopers lifting, Chris Christian:Strongman, W_Minshull: Stormtroopers in Gym, Lego Lifting, Rainstorm, Kristina Alexanderson: Teddy Love, 

The post Blog first appeared on Nerd Fitness.

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via IFTTT

Want to build muscle like this guy?

(Leopard print unitard optional but encouraged)

In this guide, we’ll provide step-by-step instruction that will help you start building muscle immediately! Like, today!

We’ll explore:

• How do you build muscle?
• What’s a sample routine for muscle training?
• How many sets and reps should I do?
• Muscle training weightlifting tips.
• What’s the proper diet to gain muscle? (which supplements)
• Calculating calorie consumption to build muscle and strength.
• Will I get too bulky lifting weights? 
• Can you lose weight and gain muscle at the same time?
• Rest days for building muscle and strength.

That may seem like a lot of topics to cover. DON’T PANIC!

Because gaining muscle and strength really comes down to three things.

If you’re looking to start building muscle, getting bigger, and becoming stronger, these are the things you need to do:

1. Lift heavy things^[1]
2. Eat a diet based on your goals^[2]
3. Get enough rest^[3]

I realize doing those three things is much easier said than done – I struggled with progress for a decade and know exactly what you’re going through if you’re feeling unsure.

You probably don’t have years to make the mistakes that I did, and you just want to start getting results today. In addition to the free resources below, we also offer 1-on-1 Online Coaching, where you’ll get personalized instruction for your body type and goals, and professional accountability from a Coach on Team Nerd Fitness!

But enough of that, let’s get into the nitty-gritty of how to get started with strength training!

How do you build muscle and Strength? Lift Heavy Things

If you are going to build muscle, you’re going to need to lift heavy things.

This means you’ll most likely need access to a gym with a great free-weight section.

Sure, bodyweight exercises can be fantastic for weight loss and keeping the muscle you already have.^[4]

But if you’re serious about weight training you’ll need a gym with a:

• Squat rack
• Bench
• Barbells

But we won’t completely nix bodyweight exercises because ideally, you’ll have a spot to do:

• Pull-ups
• Chin-ups
• Dips

This space and equipment will help us be the most efficient, in order to apply the progressive overload principle to maximize your results.

Got access to a decent gym? If so, good, it’ll help us get started.

Gym closed because of COVID? No problem, here’s how to build a gym in your own home.^[5] 

Because we’re looking to create functional strength and size, we’ll be doing lots of full-body routines with compound exercises that train multiple muscle groups at once.

They’re more efficient, they create solid growth and stimulation, and they will keep you safe.^[5]

Why is that?

Well, when you spend all of your time doing stupid isolation exercises on weight machines (ugh), you’re only working those specific muscles and not working any of your stabilizer muscles (because the machine is doing all of the stabilization work).^[6]

On the other hand, when you do compound exercises like barbell squats, you work pretty much EVERY muscle in your body, setting yourself up to be strong and injury-free.^[7]

Stay away from machines if you can and focus on dumbbells and barbell exercises.

If you’re going to do a full-body routine each workout (which is what I would recommend for ANY beginner), each routine can have one leg exercise, push exercise, pull exercise, and a core exercise:

1. Leg Exercises: Squats, Deadlifts, or Lunges
2. Push Exercises: Bench Press, Overhead Press, or Dips
3. Pull Exercises: Inverted Rows, Pull-Ups, or Chin Ups
4. Core Exercises: Reverse Crunches, Hanging Knee Raises, or Planks

That’s IT. Don’t worry about adding in any ridiculous machine shoulder shrugs, iso-chest flys, preacher bicep curls, calf-raises, whatever.

Learn these few exercises, get really good at them, and your entire body will get stronger and bigger. Focus each week on adding more weight to each exercise.^[8]

For example, from one week to the next you could do:

• Week 1 Barbell Squat: 3 sets of 5 at 150 lbs.
• Week 2 Barbell Squat: 3 sets of 5 at 155 lbs.

If you do that, you’ve gotten stronger. Then, repeat next week. Eat right, and you’ll get bigger too.

what’s a sample routine for building muscle?

Using the principles I’ve laid out in my “how to build a workout routine” article, here’s a three-day routine I’ve created for myself recently:

1. Monday: Squats, Benchpress, Wide Grip Pull-Ups, Planks
2. Wednesday: Deadlift, Overhead Press, Inverted Rows, Hanging Knee Raises
3. Friday: Weighted Lunges, Weighted Dips, Weighted Chin Ups, Reverse Crunches.

Each day has a leg exercise, push exercise, pull exercise, and some core work.

Besides having rest and recovery days in-between MWF, adequate rest intervals have been established in the workout itself!

By following the leg exercise, push exercise, pull exercise, and core exercise routine you will maximize rest in-between each exercise, therefore, limiting muscular fatigue and allowing you to perform each strength training exercise to its fullest extent.^[9]

I know what you’re thinking: that Steve is very clever.

While it’s possible to build out the perfect routine on your own, many of our Rebels end up spending hours and hours building something custom – only to realize it isn’t what they need (or isn’t effective) weeks and months later for their goals.

For people who want to avoid that altogether, we built the solution – our uber-popular 1-on-1 Nerd Fitness coaching program pairs you with your own Nerd Fitness Coach who will get to know you, your goals, and your lifestyle, and handcraft a workout plan that’s specific to not only your body, but also to your schedule and life.

Click on the image below to schedule a call with our team to see if we’re a good fit for each other!

How many sets and reps should I do?

We have a MASSIVE guide on the exact number of sets and reps (it’s where the video above comes from), but you can follow the basics here.

• If you’re just interested in getting stronger, you can do: 3-5 sets of 5 reps, with a focus on lifting heavier and heavier each week.
• If you’re looking to add more size along with strength, mix up your rep ranges.^[10] Sets of 5 reps will build compact explosive strength, while sets of 6-12 reps will build more size but less concentrated strength.^[11]

If you get bored, want to change things up, or you’re looking to bust through a plateau, you can do the following:

• This week, I might do 3 sets of 5 reps for each exercise (other than the core exercises), adding enough weight to each exercise so that it’s incredibly taxing.
• Next week, I’ll do four sets for each exercise, adding weight each time and doing less reps.

For example, I’ll do an overhead press in the following sequence:

• 100 pounds: 12 reps
• 105 pounds: 10 reps
• 110 pounds: 8 reps
• 115 pounds: 6 reps

The good news is that no matter which path you take (pure strength, size, or a mix of both), as long as you are adding weight each week – and eating enough – you WILL be getting stronger.^[12]

ANY path will work, provided you are progressively overloading your muscles with an increased challenge!

What’s progressive overload?

Coach Jim explains it all for you right here:

Progressive overload involves exerting slightly more effort than last time (lift a heavier weight or do 1 more rep) consistently.

Your muscles will have to adapt and rebuild themselves to get stronger. So in order to see improvements, your training must gradually and constantly increase.

We just have to make sure we get the right pace!

According to Mike Rebold from Hiram College:

Keep in mind that if the overload increases too quickly, poor technique and injury may result.  And if the overload progresses too slowly, improvements will be minimal or non-existent.

Slowly but gradually increasing your challenge could look like:

• If you do 5 sets of 5 squats at 140 pounds this week, aim for 5 sets of 5 of 145 pounds next week.
• Or if you’re doing 3 sets of 10 at 100 pounds, then next week try for 3 sets of 10 at 105 pounds.

Get stronger, which is 20% of the puzzle. The other 80% is nutrition (which I cover later)!

As I said before, if you want even more info, you can head to our article “Determining the Correct Number of Reps and Sets” for a deep dive into the subject.

Any other Muscle Training and weight-lifting tips?

#1) Warm-up before exercising – don’t walk into a gym, slap 45-pound plates on the bar, and then start your routine.

Get your heart rate up and muscles warm first by doing a dynamic warm-up of jumping jacks, lunges, bodyweight squats, hip raises, push-ups, leg swings, jumps, etc.

After that, always start with doing a set or two of lifting JUST THE BAR.^[13] Only then should you start adding weight for some warm-up sets before moving into your real sets.

#2) Have a focused form – if you’re doing a bodyweight squat incorrectly, you might develop bad habits.

However, if you do a barbell squat incorrectly with 405 pounds on your shoulders, you could do some serious damage. If you’re just starting out, check your ego at the door: start with a VERY light weight and make sure you are doing the exercise properly.

There is NO SHAME in starting with just the bar. You can always add more weight next week if this week is too easy.

#3) Stimulate, don’t annihilate – I try to always have one more rep left when I finish a set.

Some trainers will preach working your muscles to annihilation, but I think that’s just asking for an injury, poor form, and beyond-sore muscles.

Your muscles get built while resting, not in the gym, so don’t worry about destroying them completely each day you step in the gym – it’s not worth it.^[14]

#4) Change up the time between sets – if you’re doing 3 sets of 5 reps of a really heavy weight, it’s okay to wait 3-5 minutes between sets – you’re focusing on pure strength here.

If you’re doing sets in the 8-12 range, try to keep the time between sets around a minute or so. This will affect your muscles in different ways.

Learn all about sets and rep ranges.

Just be consistent between sets and when doing the same workout between weeks to track your progress.^[15]

#5) Don’t overdo it – More does not mean better in weightlifting. You don’t need to spend two hours in the gym, you don’t need to do 15 different kinds of chest exercises.

My routines last no longer than 45 minutes, I only do three or four sets (after warm-up sets) for each exercise, and it’s enough to stimulate muscle growth.^[16]

Three routines a week is plenty too – you shouldn’t lift every day, as you need to give your muscles time to regrow bigger – remember muscles are made in the kitchen!^[17]

Less is often more – just make your routines really intense and exhausting.^[18]

#6) Write down everything – Keep a training journal, and write down exactly how many sets and reps you did for every exercise.

That way, you can compare how you did this time with how you did last time. You’ll know how much more you need to lift this week to make sure you’re stronger than last week.

#7) Follow a routine, have a plan. The best thing you can do is have a plan to follow and stick with it!^[19] We provide a free bodyweight routine, and a comprehensive gym training routine to get you started with strength training in our free guide, Strength Training 101: Everything You Need to Know. Grab your guide when you sign up in the box below:

Proper diet to gain muscle (and which Supplements)

If you’re skinny and trying to bulk up, this will be 90% of the battle. 

If you’ve been lifting weights for a while “but can’t seem to gain weight,” then you are not eating enough – it’s that simple.^[20]

I thought I was one of those people who just could never gain weight…and then I learned it was all diet, started eating 4,000 calories a day, and I put on 18 pounds in 30 days.

Yeah, I wanted to throw up from always eating along with three Muscle Milk shakes a day, but it worked.

Looking back I would have done things differently (so many calories and so much sugar/carbs), but after 6 years of exercising without putting on any weight, it was great to see so much progress in such a short period of time.

4,000 calories sounds freaking insane, right? I know.

It makes eating a full-time job.

You’ll always either cooking, eating, or cleaning up after yourself.

But if you really want to get bigger and you’re struggling to do so, then all of your effort is going to have to go into eating more, eating healthier, and eating ALL THE TIME.

I’ve since changed my strategies and gotten much more calculated in my approach. It’s how I (jokingly) went from Steve Rogers to Captain America.

Here are a few different techniques for weight gain:

PATH #1: Eat a lot of whatever – this was my first plan years ago: it’s cheapest, the fastest, but probably the least healthy.

Just make sure you get 200+ grams of protein a day and 3,500+ calories in any way that you can:

• Pasta
• Rice
• Pizza
• Milk
• Hamburgers
• Chicken
• Protein shakes

Whatever.

This is how I went from 162-180 pounds in 30 days. I’m not proud of how I ate, but it produced results and I remained healthy and strong.^[21]

PATH #2: Eat a lot of “healthy” stuff – I did this once and put on about 10 pounds in 30 days. Lots of:

• Oatmeal
• Brown rice
• Chicken
• My home-made big-ass shake
• Almond butter sandwiches on whole-grain wheat bread
• Beef
• Eggs
• Fruits
• Veggies
• Milk

Still not optimal, but it works and is better for your insides than the previous method. Still relatively cheap, as tubs of oats, brown rice, and bread are inexpensive and can add on a lot of calories quickly.

PATH #3: Eat Paleo – I’ve tried this strategy too, and despite my best efforts to GAIN weight I managed to lose five pounds (all of which was fat).

It’s certainly possible to gain weight on the paleo diet (try adding in three big-ass Primal Shakes per day), but it is tricky and very expensive to get 4,000 calories of paleo-approved food daily. LOTS of nuts, eggs, sweet potatoes, shots of olive oil, and yams along with tons of chicken, grass-fed beef, fruit, and veggies.

PATH #4: GOMAD (Gallon of Milk a Day) – Obviously this method will only work if you’re not lactose intolerant.

Oh, and it has to be whole milk. You’ll definitely put on some fat, but you’ll build muscle and get really strong quickly – and then you’ll adjust the diet to thin out.

I’ve attempted this diet occasionally, as whole milk is certainly a fast path to tons of carbs, fat, protein and calories.

Plus, the calcium in the milk mike help.

Mike Rebold explains:

Milk is packed with a lot of calcium (300 mg per cup) and calcium is important because it regulates skeletal muscle contraction. In order to stimulate muscle contraction and produce force, calcium needs to be present and is responsible for stimulating something known as the sliding filament theory.^[22]

If you go the GOMAD route, be prepared for your stomach and body to constantly feel bloated. Note: you can adjust the amount of milk you consume daily based on how your body responds.

“Which Supplements Should I Take to Build Muscle Quickly?” 

As we lay out in our Nerd Fitness Supplement Guide, most supplements are a waste of money and completely unnecessary for building muscle.

However, there are two supplements that CAN BE helpful in building muscle quickly:

1. Protein Shakes: If you are struggling to hit your protein and calorie intake goals for the day, adding in a high-calorie protein shake can be a game-changer.^[23]
2. Creatine Supplements: Creatine helps your muscles retain water and can improve your performance, allowing you to push harder, for longer, in the gym.^[24]

Are you vegan and trying to build muscle? Read our full article on how to go plant-based properly!^[25]

How many calories should I eat to build muscle?

That’s going to depend on your situation – your age, how much you weigh now, how much you want to weigh, and how fast your metabolism is.

• For some, just 2,500 calories and strength training will be enough to build muscle.
• For others, you might need to eat 4,000+ calories in order to put on weight.

The only way to find out is to track your normal calorie intake for a few days, and then start adding on 500 extra calories per day for a week or two and see if you notice any changes.^[26]

Want a rough idea of how many calories you should be eating?

Head right here for our calorie requirement calculator.

Bottom line: If you don’t see any change, then you need to eat more.

• Yes, it will feel excessive.
• Yes, you will feel full all the time.
• Yes, it’s a pain in the ass and expensive.

But if you really want to be bigger, then you are going to need to really dedicate yourself in the kitchen.

Unless you’re a genetic mutant, it’s incredibly tough to build muscle and strength without overloading your system with calories and nutrients.

Just keep eating.

Won’t all of this eating make me fat? I don’t want to get bulky.

I get this question all the time in emails, usually from guys who are 6 feet tall and 130 pounds.

Don’t worry, if you can’t gain weight now, putting on extra weight is going to be great for you.

Yes, you will put on SOME fat along with the muscle you’re building if you’re running a calorie surplus.

This is why picking the right amount of calories per day is important:

• If you can build muscle at 3,000 calories, but you’re eating 4,000 calories, you’ll put on a pound or two of fat per week along with your muscle.
• However, if you need to eat 4,000 calories to build muscle and you’re only eating 3,000, you won’t see any changes.

Everybody is different, so you need to experiment and find out what works best for you.^[27]

Once you get to your desired weight (actually, aim for about 10-15 pounds heavier than your goal weight), you can scale back the calories, add in some extra sprints to the end of your workout, and keep lifting heavy – the muscle will remain, the fat will disappear, and you’ll be left with the body you want.

I’m not skinny, I need to LOSE weight – what’s different for me?

As Coach Matt explains above, you can actually build muscle and lose body fat at the same time.

You just have to be careful about how you do it.

We cover the subject in depth in the post, “Can You Lose Fat and Gain Muscle at the Same Time?”

This gist goes like this:

If you are eating enough protein, and have decent fat stores to pull from for energy needs, you can build muscle even while in a caloric deficit.

As long as you are resting (next section) and strength training (previous section), you can shed body fat while still putting on muscle.

Now, this only works if you have plenty of fat stores to pull from. Once you start to lean out a little, you’ll likely have to increase your calories to start putting on more muscle.

I recently added some strength (and muscle) while losing 22 pounds in 6 months.

Just remember, you can build muscle while losing weight if you:^[28]

1. Sustain a caloric deficit
2. Lift heavy
3. Prioritize protein
4. Rest

Let’s talk about that last one for a bit.

Rest days for building muscle and strength

If you’re skinny and trying to bulk up and build muscle, avoid cardio like the plague (also avoid the plague).

Why?

Take a look at the best marathon runners in the world, and compare their physique to somebody like Usain Bolt, the best sprinter in the world – tons of muscle, power, and a body to envy.

There’s nothing wrong with EITHER body – we’re all awesome and are special and blah blah blah.

But you’re reading an article about how to build muscle fast, right? So focus all of your effort on building muscle!^[29]

You want all the calories you’re consuming to go towards “building muscle,” and not “fuel my run.”

I will admit that I’m biased against chronic cardio, but mostly because it bores me!

You can be far more effective when you focused on getting stronger and only do ‘cardio’ on things you enjoy – after all, your success will largely depend on your nutrition, NOT your cardio!

Personally, I spend three days a week in the gym, with each workout clocking in at 45 minutes.

I go for long walks on my off days along with a day of sprints to stay active, but I know that my muscles get built while I’m resting, not when I’m working out.

I really focus in on my workouts to make them as exhausting as possible, and then I give my body ample time to recover (while eating enough calories to produce a surplus).

If you’re lifting heavy, and eating enough, make sure you’re also getting enough sleep! 5-6 hours a night isn’t going to cut it – you need to get at least 8-9 hours of sleep per night for optimal muscle-building. Take naps too if you have the opportunity.

Sleep needs to become a priority, because while we’re asleep, growth hormone, a hormone responsible for regulating muscle growth is released.^[30]

If you’re a big guy/girl trying to slim down, a little extra cardio might speed up your fat loss but if you’re not eating correctly, it might result in losing some of the muscle you already have.

Don’t worry about going for 10 mile runs on your off days – do 20-30 minutes of intervals or go run hill sprints in your park. The weight will come off more slowly, but you’ll only be losing fat, not fat AND muscle.

Once you hit your goal weight and the target amount of muscle mass, I’d recommend adding back in some cardio for your overall conditioning, but keep it varied (sprints and intervals). The focus is to keep building explosive muscle and not long, slow, boring muscle.

If you love going for long runs and aren’t going to give that up, I’m not gonna stop you. Just know that the long hours of cardio will severely inhibit your progress on building strength and size.^[31]

Get Started Building Muscle Today

This is a basic overview to get ya started. It really boils down to a few major things:

• Lift heavy
• Eat lots of good food
• Rest

Simple to understand, tough to implement.

Trust me, I know – I’ve been battling this for the past decade.

If you made it this far, and you want more specific instruction, here’s how Nerd Fitness can help!

1) If you are somebody that wants to follow a tailor-made program designed to build muscle and grow strong, check out our popular 1-on-1 Online Coaching Program.

You’ll work with our certified NF instructors who will get to know you better than you know yourself, check your form, and program your workouts and nutrition for you.

2) If you want a snazzy app to teach you exactly how build muscle and strong, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

Try your free trial right here:

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

I’ll send you two free resources that will help you reach your goals: our massive Strength Training 101 guide and a Bulk Up Cheat Sheet and Shopping List.

So did I miss anything:

Any unanswered muscle building questions?

Do you have any tips or tricks I’m missing?

Any success stories from our community to share?

Post your questions in the comments and I’ll go ahead and answer them.

Let’s hear your strength and muscle stories!

-Steve

PS: Be sure to check out the rest of our Strength Training 101 series:

• Strength Training 101
• Strength Training 101: Equipment
• Strength Training 101: Finding the Right Gym
• Strength Training 101: Where do I start?
• Strength Training 101: How much weight should I be lifting?
• Strength Training 101: Inverted Rows
• Strength Training 101: How to Squat Properly
• Strength Training 101: The Overhead Press
• Strength Training 101: The Deadlift

###

All Photo Sources are found right here.^[1]

The post Blog first appeared on Nerd Fitness.

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So you’ve got kids running around the house… 

And you need to work out, but can’t seem to distract the little monsters any longer?

No problem!

Many of our coaching clients have to train at home with their kids around. Today, we’ll show you how to get them involved!

Our coaches build workouts for busy people who juggle multiple roles. Learn more here!

Here’s what we’ll cover:

• 5 tips for working out with your kids (video tutorial)
• The 8 best exercises to do with children
• 10 workout games to play as with the family
• Working at Home with Kids: A Discussion with Two Nerd Fitness Coaches (and Parents)
• How to train as a family (Next steps)

Let’s jump right in!

How to Workout With Your Kids (Video Tutorial)

Quite a few of our Nerd Fitness Coaches are parents, so they know firsthand how challenging it can be to train while you have a three-year-old running around in the background.

When I asked them for advice for this guide, the most common response I received went something like: 

“Training with kids running around is going to be chaos. That’s okay. Do the best you can.”

In other words, it might be challenging to hit personal records (PRs) in your deadlift while also watching over a four-year-old.

This doesn’t mean “Don’t bother working out.” 

It just means you should forgive yourself ahead of time if all doesn’t go according to plan.

If you want proof of how working out with kids can be “a hot mess,” watch Coach Matt exercising with his young children. 

The video is all sorts of adorbs. 

THE BEGINNER BODYWEIGHT WORKOUT (KIDS EDITION):

When working out with kids, remember:

#1) Meet kids where they are. For young kids, invite them to be a partner. Maybe they can count your reps, tell you when to start, etc. 

On the other hand, older kids might be able to participate more fully, and maybe even train alongside you. 

No matter what, it’s a good idea to invite kids to join when and IF they want, without requiring it. 

#2 ) While every kid is different, here are some very general guidelines from Coach Matt’s experience:

• 2-6 Years Old. These kids are often way more interested in just playing, wrestling, etc. So doing a specific workout may be challenging. However, these kids may still want to be a part of things, so look for ways to get them involved. 
• 7-12 Years Old. At this age, they can start handling a little more structure. They will probably really enjoy “skills” training (more on this below), as well as many play aspects.
• 13+ (Depending on the Kid). They may be ready to step in and join you more fully in a workout if they want to.

#3) Consider a focus on skills/practice. It can be really frustrating to have a timed exercise or workout interrupted. 

Instead, consider thinking of it like “practice time” of building a skill. You can practice for a couple of minutes, take a break, come back to it, etc.

Kids might respond better to “skills” training instead of “exercises” too. Together, you can practice:

• Crawling
• Jumping
• Swinging
• Getting up and down off the floor
• Dancing
• Throwing/Catching

This might go over better than “let’s do squats” or “push-ups.”

#4) There are lots of different ways to get workouts in throughout the day:

• Short workouts: a lot of times Coach Matt finds himself squeezing a workout in 10 mins or less.
• Accumulation: take little micro-breaks throughout the day to do a couple of reps of some bodyweight exercises. Kind of like “exercise snacks.” 
• Longer workouts: maybe creating that time and space for your training is still important. If possible, defend this time and let the kids move in and out of the frame as they are interested.
• “I go, you go”: you may snag a workout set in, then play a game with your kids, then go back to the workout set. Breaking it up like this can make them still feel engaged and give you a little more time to train.

#5) Whatever happens is okay! Remember, do the best you can, and it’s perfectly fine if your workout gets cut short because your kid starts drawing on the walls.

The 8 Best Exercises to Do With Young Kids

If your kids are light enough, you can actually use them as makeshift weights during your workout.

Just be careful, and if anything feels unsafe, don’t do it.

But if things DO feel good, here are some exercises you can do along with kiddos (or using them as weight).

#1) Bodyweight Squats (with Child) 

This is much like a normal bodyweight squat, but with your kids sitting on your shoulders.

Coach Matt recommends having your kid’s legs come forward, and for you to grab them, almost like you would with a safety squat bar.

Before attempting this, make sure you can do squats with comparable weight! 

#2) Lunges

Much like the bodyweight squats above, but instead do a lunge:

Since you’re engaging one leg at a time, this can be really challenging with a kid on your shoulders.

#3) Touch the Sky

As Coach Matt explains, getting young kids to do squats and push-ups might be tough.

But kids do like to jump! 

For “Touch the Sky,” sit in a squat or frog position. Then stand up tall, arms reaching towards the sky.

Bonus points if you jump up!

This will train many of the same muscles as you would with squats.

#4) Jumps

Another good squat substitution to try with kids is long jumps!

You probably want to try this on some type of soft surface (or in your backyard), like the tumbling mat Coach Matt uses. As long as it’s safe, jumping can be really fun with kids.

Make a game out of it, by pointing to a line (or marking one with a soft object) and seeing who can jump over it. You’ll not only train your lower body with jumps, but you’ll also build some explosive power.

#5) Push-ups

You have a few options here. 

The first is to have your kid crawl on your back and use them as a weight:

Feel free to do knee push-ups here too if it’s a little too challenging.

The next option is to include your kid in the workout by giving them high-fives between reps:

Lastly, you can have your kids crawl under you between repetitions, trying to worm their way from one end to the other:

#6) Bear Crawl

A fun exercise to do with your kids is to crawl around like a bear with them latched on!

Crawling is a great functional fitness exercise that will help you stay mobile on the floor. A kid on your back will up the intensity of the workout. 

Bonus points if you make growling and roaring noises.

#7) Goat Bag Hinge

This exercise will have you strengthening your hinge muscles, kind of like you would in a kettlebell swing or deadlift. 

Stand tall, clenching your kid, chest to chest. Have them hold onto you too.

Push your hips back, again, like you would in a kettlebell swing. When your torso is parrell-ish to the ground, come back up, driving through your heels. 

#8) Balancing

One leg balances can become a lot more challenging when your kid is trying to push you over:

Another idea is to stand on one leg, then have your kid push you, and use that force to jump onto your other leg. Attempt to only use one leg at a time to balance:

10 Workout Games to Play as a Family

Being able to lift your kid a few times for some exercises is great. But Coach Matt highlights that anything over 10 repetitions, probably isn’t happening.

The kids will get bored, whine, or revolt.

That’s why you might be better off playing some games with them. 

Here are 10 fun and active games to play as a whole family:

#1) Ninja Training

This is easy: just ask your child: “Want to train like a ninja with me?”

If they’re into it, start practicing some of your jumps and crawls!

You can also hoist them up and help them hang from something (ninjas always have to climb up buildings), which would work if you have a pull-up bar:

Don’t have a pull-up bar? We makeshift clever replacements in our guide to building a home gym.

Some house parkour might also be in the cards here. 

#2) Chase (Cops and Robbers)

Here, you’re gonna build some type of fort. When playing this game, Coach Matt stands up his gymnastic mat tall and together, then places his kids in the middle.

Their job? Escape!

Run and track them down and send them back to jail (or your makeshift fort)

Feel free to teach them the phrase, “You’ll never catch me alive, coppers!”

#3) Freeze Ball

This might require a purchase, but foam dodgeballs are a great way to play with kids.

Have the different colored dodgeballs result in a different outcome:

• Red: if you’re hit with the “fireball,” hop five times in a row.
• Blue: if you’re hit with the “iceball,” you need to freeze for five seconds. 
• Green: if you’re hit with the “earthball,” it’s time to place your chest to the ground, like you would in a burpee.

#4) Animal Walks

Have someone call out an animal. Then everyone has to walk around like that!

Walking to Mordor is much tougher if you need to crawl like a snake for part of the journey.

#5) Hot Lava

With this game, you’re more or less building an obstacle course in your house, trying to jump from furniture to furniture…because the floor is now lava.

Here are some ideas on creating home obstacle courses:

Another fun way to start this game: start counting down from 5 out loud.

After “1” shout “hot lava” and if anyone is still on the normal floor, it’s time for them to start playing like Gollum when he finally got the ring:

This is a fun standing game to ensure spontaneous activity.

#6) Jump/Duck

This game is pretty easy: take an imaginary sword and swing high or low at the kids, or have them come at you with their imaginary weapon.

You need to either jump if they’re coming low or duck if they’re coming high.

This is really simple, but lots of fun, and can be done with a group of people.

#7) King of the Log (Balance Challenges)

Much like the balance exercises we showed you earlier, but as a game!

Find some territory (a mat, some comfy carpet, grass) and try to push the other off it. Let your kiddos team up on you for a more even match.

#8) Wolf & Rabbit

Create a mark or identify a “safe place” within a short sprint away. 

Have two people face each other, but keep enough distance that the “Rabbit” feels comfortable reaching safety.

The Rabbit stays frozen until the Wolf makes a move. Then the Rabbit attempts to sprint to safety before the Wolf can tag it.

#9) Ninja Red Light, Green Light

If you’ve ever played “Red Light, Green Light” this is similar, although it involves some sneaking around, because ninjas.

“The Mark” walks around aimlessly, taking turns liberally, while the Ninja tries to sneak up behind and tag them. 

If the Mark faces the Ninja, the Ninja must freeze. 

Otherwise, the Ninja is free to tag the Mark.

#9) Commando

This game is kind of like Ninja Red Light, Green Light.

• You have a Counter (normally the adult).
• You have Runners (kids).

The Counter picks a number from five to ten, then counts down.

Before doing so, they announce “Fast” or “Slow.”

• Fast, you would count “5, dot, 4, dot, 3, dot, 2, dot, 1.”
• Slow, you would count “5, dot, dot, 4, dot, dot, 3, dot, dot, 2, dot, dot, 1.”

So twice as many “dots” are said allowed.

While the Counter counts, they move about (carefully) with their eyes closed. They make sure to turn around a lot to keep the Runners on their toes.

When the Counter reaches “1,” they freeze and open their eyes.

Any Runners caught in the Counter’s eyes has to do a silly “croak” finality.

Working at Home With Kids: A Discussion With Two Nerd Fitness Coaches (And Parents)

Over the last year, many parents found themselves having to work with their kids running in the background.

In the video above, taken from Nerd Fitness Prime, “The Matts” talk to you about how they handled this “new normal.”

Some highlights of the “Quarantine with Kids” discussion:

• Doing the best you can (a common theme around here)
• The importance of having a schedule with kids
• Open communication between spouses
• Creating a “school space” within your home
• How to find “balance” during quarantine
• The importance of “quiet time”

And much more!

If you’re juggling working remotely with your kiddos around, give the video a watch.

How to Workout as a Family (Next Steps)

The most important thing about working out with your kids: have fun!

If kids see you having fun, they might want to join you.

If you make your exercise together enjoyable by including some game elements, they might want to keep doing it.

That would be great!

If you need more ideas, here are 40 ways to exercise without realizing it. 

However, if your kids are not into it, that’s okay. Just try to sneak in whatever workout you can, when you can.

Do the best you can. It’s something we bring up throughout our guide on How to Stay in Shape (While Staying Inside). 

The most important thing you can do now: try an exercise or game with your kids!

You’ll never know how your kids deal with your workouts, until you try it out.

So pick one of the exercises or games we highlighted and give it a whirl.

If it devolves to chaos, you can always try again with a different workout or strategy.

Again, just do the best you can.

If you want some more help, Nerd Fitness is here for you.

We have three options on how to continue with us. Pick the option that best aligns with your goals:

Option #1) If you want a daily prompt for doing home workouts, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

Try your free trial right here:

Option #2) 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 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 #3) Become part of the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.

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

Alright, I want to hear from you and your experience with working out with your children! 

Are you a parent who is now learning how to exercise with your kids?

Any tips or tricks for training with screaming kids in the background?

Any fun games we missed?

Let me know in the comments!

-Steve

P.S. If you have older kids, they might be more into doing a workout right alongside you. If so, have them pick a routine from The 7 Best At-Home Workouts and try it together!

###

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You’re here because you want to calculate your protein requirements!

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

We built a protein calculator to help our Online Coaching clients and I’m excited to share it with you today too!

Not sure how much protein to eat for your goals? Find out how our coaches can help!

Here’s what we’ll cover:

• The Nerd Fitness Protein Calculator 
• How much protein should I eat in a day? 
• How much protein should I eat to build muscle?
• How much protein should I eat to lose weight?
• Can I eat too much protein?
• How to get enough protein (Next steps)

You look like you’re in a hurry, so let’s jump right in!

The Nerd Fitness Protein Calculator

On the Metric System? Click here. 

Boom! 

You now have a range for the amount of protein you need in a day!

I know…we just threw a lot at you. 

Let’s explain some of these numbers and equations in case you want to nerd out on the details. 

How Much Protein Should I Eat in a Day?

As we cover in our guide How Much Protein Do I Need to Eat, you’re going to find all sorts of different recommendations for how much protein you should be consuming.

For example, the current international Recommended Dietary Allowance (RDA) for protein is 0.4g per pound of bodyweight (0.8 g per kg of body weight).^[1]

Case closed?

Nope.

In our opinion, and as pointed out by this study^[2] the RDA for protein is too low and should be higher regardless of your body composition.

Our calculator actually starts you off at 0.54–0.82g per pound of bodyweight (1.2–1.8 g/kg), which tops out at over twice the level of the RDA.^[3]

Another criticism of the RDA recommendation: the amount of protein you should eat is really going to be dependent on you and your goals. That’s why we had so many variables in our calculator above.

The RDA’s blanket recommendation for protein intake is oversimplified.

We’ll dive into this more with our next two sections. 

One last piece of general advice: we gave you protein intake ranges from low to high. That’s because you as an individual may react to certain levels of protein differently. 

So don’t take our protein recommendation as gospel!

Consider your results here as a starting point. Try one range, see how you feel, and take it up or down from there.

If you seem to do better on a certain amount of protein, don’t worry if it’s not within our range.

The protein recommendations here come from studies, and studies are based on averages. You may be an outlier, which 100% happens.

Use the results of our protein calculator as a starting point and see how you feel. This is advice we give every coaching client when we discuss protein with them.

Are you eating enough protein? Let our coaches help you decide!

How Much Protein Should I Eat to Build Muscle?

If you’re trying to build muscle, you’re going to want to eat enough protein to induce muscle repair and growth. 

After all, protein is the building blocks of muscle tissue, so you’ll need plenty if you’re looking to bulk up or just build muscle. 

How much?

If you’re of healthy weight, active, and wish to build muscle, aim for 0.64–1.09 g/lb (1.4–2.4 g/kg).^[4]

There is some evidence that a higher range might be beneficial. Not so much in gaining more muscle, but to minimize fat gain during a bulking phase.^[5] 

As we mention in our guide, 12 Tips to Gain Weight Quickly, you might put on a little fat when eating in a caloric surplus to grow muscle.

More protein may counteract this a little.^[6] 

If you’re an experienced lifter on a bulk, intakes up to 1.50 g/lb (3.3 g/kg) may help you minimize fat gain.

Now of course, if you want to grow muscle, you can’t just eat protein…you also need to strength train!

Luckily, you’re in the right place for that.

Here are some resources to begin your training:

1. 5 Best Strength Training Workout Routines For Beginners. If you don’t know where to start your strength training journey, start here. This guide will walk you through bodyweight exercises onto becoming a full gym warrior (here’s how to build a home gym if you’re avoiding public facilities). 
2. The Beginner Bodyweight Workout. If you’re looking for an exercise routine that can be done ANYWHERE, look no further. Our beginner routine has jumpstarted many Rebels in their strength training. You’d be surprised how much muscle you can build with your own weight, a milk jug, and a sturdy table. 
3. Build Your Own Workout Routine. After you do a workout or two, it’s time to strategize. What should you train and on what days? When should you rest? Our guide will walk you through building a complete routine. 

Another option is to check out our Online Coaches Program, where a trained expert can build you a customized workout, then adjust it each month based on your progress:

Have a Nerd Fitness Coach design a custom workout for your home or gym!

How Much Protein Should I Eat to Lose Weight?

If you’re looking to lose weight, eating plenty of protein will be an important part of the equation. 

Why is protein important for weight loss?

Think of it this way: protein is the only macronutrient you don’t store.^[7] 

Carbs are stored as muscle glycogen and blood glucose. Fat is stored as body fat. If your body needs either because it’s in a caloric deficit, it can look to its held reserves for resources.

Not so for protein.

Meaning most of the protein in your body is currently doing a job: building muscle tissue, making enzymes, strengthening bones, etc.

If you don’t eat enough protein, your body will turn towards your muscles for its needs.

So if you’re not careful when you’re losing weight, you could lose muscle AND fat.

Obviously, from a health and physique standpoint, this is not good.

That’s why you need to eat plenty of protein and strength train during periods of weight loss, so most of the weight you’ll lose will be fat while retaining the muscle you have.

This is something we cover extensively in Can I Lose Fat and Gain Muscle at the Same Time?

(Spoiler alert: you can with the right plan.)

The other important point about protein and fat loss: protein will help you stay full.^[8]

If you’re trying to reduce your calorie intake to lose weight, keeping your hunger at bay will be really important. Luckily, studies have found that those on a high-protein diet tend to eat fewer calories overall.^[9]

If you can’t seem to lose weight, eating plenty of protein needs to be part of your plan. 

Are you currently on a weight-loss mission?

We can help! 

Here are some resources to get you going:

1. The 5 Rules of Weight Loss. If you’ve ever been on a diet, or are currently on a diet, give this a read. Here we discuss why people succeed with popular dieting programs and why they don’t, plus actionable steps you can take to achieve sustainable weight loss.
2. Start Eating Healthy Without Being Miserable. If you’re confused about healthy eating (“Should I nix carbs? Do I have to count calories?”), start here. We’ll explain how to consistently build healthy meals while still eating the foods you love. Nobody should be forced to give up pizza forever. 
3. How Many Calories Should I Eat Every Day? We’re not going to make you count calories for the rest of your life. However, we do want you to have some awareness of the number of calories you are eating. We’ll give you a range to shoot for, plus some tips on how to portion control. 

You can also download a Free 10 Level Diet Guide too when you join the Rebellion and sign up in the box below:

Can I Eat Too Much Protein?

Now that I’ve drilled into your head that should be consuming plenty of protein, a natural question will arise:

How much protein is too much protein?

The good news here is that as long as you have healthy kidneys, you can eat a lot of protein with no ill effects.

As Examine points out in its research on protein:^[10]

“Higher protein intakes seem to have no negative effects in healthy people,”** 

**Of course, if you have specific kidney or medical issues with regards to protein intake, PLEASE go with your doctor’s recommendation for required protein consumption!

Go ahead and aim for the high end from our protein calculator. 

One thing: if our current recommendation for protein is a lot higher than what you normally do, ease into it.

Don’t go from minimal protein intake to woofing down steak and eggs while chugging a protein shake.^[11]

Studies have found that immediately doubling protein intake can be harsh on the body.^[12] 

Make it a gradual process (a little more daily, week after week) and you’ll be fine.

How to Get Enough Protein (Next Steps)

Now that you have an estimate of the amount of protein you need, the last question to answer is: how do I eat all this protein?

Our number #1 recommendation is to get protein from whole foods. This will have most of the nutrients intake. 

A serving of protein is about the size and thickness of your palm:

Protein can come from any number of sources, including:

• Meat (steak, bison, pork).
• Fowl (chicken, turkey, duck).
• Eggs^[13]
• Fish and shellfish (salmon, tuna, shrimp).
• Legumes (black beans, chickpeas).

Not a meat-eater? Read our massive plant-based guide!

However, if you’re aiming for the higher ranges of protein intake (or you’re on a serious bulk,) you might need to supplement. 

Personally, I drink a protein shake daily to help me reach my goals. 

Some protein supplements to consider:

1. Whey protein powder, a milk byproduct that is widely used.^[14]
2. Egg protein powders, that is made from…eggs!
3. Pea protein powder, a popular supplement in the plant-based community. 

Check out The Ultimate Protein Shake Guide for more protein powder recommendations and recipes on how to make delicious smoothies. 

Whether through whole foods or supplements, protein should be a main part of every meal you eat. It’s one of our top recommendations for being a healthy nerd. 

Calculate your protein needs, determine the proper portion sizes to reach your target, and see how you feel!

You can always adjust up or down based on your results.

If you need any help along the way, we got you. 

Here are three ways to continue your journey with Nerd Fitness. 

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

As I said before, we teach portion control to our clients who struggle with overeating, so we’ll provide a non-judgmental expert to help you reach your goals.

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:

Our coaching program changes lives. Learn how!

#2) If you want an exact blueprint leveling up your nutrition, check out Nerd Fitness Journey! Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

If you follow our Nutrition missions, you’ll learn to eat more protein while earning XP! Sah-weeeet.

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, the Nerd Fitness Diet Cheat Sheet, and much more!

Alright, I want to hear from you:

Did you calculate your protein requirements?

Do you generally consume around this target?

Have any tips or tricks for getting enough protein?

Let us know in the comments!

-Steve

PS: Check out the rest of our protein series:

• How Much Protein Should I Eat?
• The Ultimate Protein Shake Guide

###

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One of the best exercises for you, whether you’re trying to build muscle or lose weight (or both) HAS to be the squat.

However, it’s also an exercise I see nearly EVERYBODY do incorrectly.

We do video form checks with every Online Coaching Client to make sure they’re squatting correctly, and we use a LOT of the same cues and instruction we cover in this guide! 

Want video form checks of your squat from a trained professional? Learn more:

So have no fear…

After reading this big ass squat guide (pun intended, I suppose?) – part of our Strength 101 series – you can start performing this compound exercise safely and effectively.

Click any link below or scroll down to read the whole guide:

• What are the benefits of doing squats?
• How to do a bodyweight squat.
• How to set up the squat rack for a barbell squat.
• How to do a barbell squat, step by step
• How do I bail out of a squat?
• 7 common mistakes when doing squats.
• Squat variations for beginners (box squat).
• How to perform a front squat.
• How to perform a one-legged squat (the pistol squat).
• How to start squatting like a pro.

What Are the Benefits of Squats?

Squats are one of the most foundational functional movements in our lives. Let’s talk about the benefits and why you should be squatting all the time.

#1) We’re designed to squat: We’ve been squatting since we were babies, but as we get older and sit in unnatural positions all day, our squat form goes from perfect to terrible.

Crap.

In many countries, people often sit in a full squat for hours at a time. 

From an evolutionary standpoint – it makes sense that we are genetically designed to, and can be really good at – squatting.

Before modern-day furniture and technology, you didn’t stop sitting in a full squat once you got older like we do today…you continued squatting your entire life.

That’s why squatting is one of the key moves for functional fitness.

#2) Squats are a compound movement that recruits most of our muscles – this means it’s a movement that uses multiple muscle groups and joints (your hip and knee joints) to complete.

A simple bodyweight squat – which I’m demonstrating above – uses almost every muscle in the core and lower body.

If you add a dumbbell or barbell into the equation, I would even argue that they use every single major muscle group to complete.

In addition to every muscle in your “legs,” you need your:

• Hips
• Back
• Core
• Shoulders
• Arms.

Nothing is left out with this monster movement.

Because of the utilization of a large amount of muscle groups, squats cause your body to increase our anabolic hormone production, helping us lose fat and build muscle.^[1]

#3) Squats will help strengthen your bones and your muscles (and your knees!), and can also increase flexibility.

Increasing the strength in your knees and hips (and entire body) reduces your chance of injury while doing both athletic movements and everyday life things (such as shoveling the driveway or standing up and sitting down).

And by learning to squat deeply, safely, you’re improving your range of motion and helping make you antifragile and protecting yourself against future injury.

Bazinga!

If your goals are to:

• Build muscle and get stronger, squats will get you there faster.
• Lose weight and get ‘toned,’ squats will get you there faster.
• Look better naked, squats will get you there faster.
• Get healthier and happier, squats will get you there faster.
• Feel like an absolute badass in the gym, squats will get you there faster.

In short, squats are amazing.

(See what I did there?)

My name is Staci Ardison, I’m a Senior Coach at Nerd Fitness, and my life has been absolutely transformed by barbell training, which is why I’m so excited to share this guide with you. 

Back in 2011, I could barely pick up a pink dumbbell, and now I regularly compete in powerlifting competitions.

Here I am squatting 253lbs for 3 sets of 5 at a bodyweight of 150 pounds:

 

View this post on Instagram

 

A post shared by Staci Ardison (@staciardison) on Jun 25, 2019 at 1:47pm PDT

I am so excited to teach you how to squat today, as I’ve taught tons of coaching clients how to get started too. 

Want to learn to squat heavy like Coach Staci? Learn more about our online strength coaching program!

Let’s start off by taking a look at the bodyweight squat – the first move you should master before you add weight.

How to Do a Bodyweight Squat With Proper Form

The setup for the squat exercise is incredibly simple.

• Stand with your feet slightly wider than your hips.
• Your toes should be pointed slightly outward – about 5 to 20 degrees outward (the wider your stance, the more you’ll want to rotate your feet outward).

• Look straight ahead and pick a spot on the wall in front of you.
• Look at this spot the entire time you squat, not looking down at the floor or up at the ceiling.

I go over the setup and the full movement in this video:

1) Put your arms straight out in front of you, parallel to the ground. Keep your chest up and proud, and your spine in a neutral position.

2) Your weight is on your feet – it should be on the heels and the balls of your feet, as if they were pasted to the ground. You should be able to wiggle your toes the entire movement (though that’s not a part of squatting!).

3) Keep your entire body tight the entire time, your core flexed like you’re bracing to be punched in the gut!

4) Breathe deeply into your stomach, break at your hip and push your butt back. Keep sending your hips backwards as your knees begin to bend.

It’s important to start with your hips back, and not by bending your knees.

5) As you squat down, focus on keeping your knees in line with your feet.

Many new lifters need to focus on pushing their knees out so they track with their feet.

When your knees start to come inside the toes, push them out (but not wider than your feet).^[2]

Make sure your knees aren’t moving inward toward each other through the movement – this is very common. 

6) Squat down until your hip joint is lower than your knees (what we call “parallel” in the squat game). Note: if you THINK you might not be squatting deep enough, you probably aren’t!

Once at the bottom, it’s time to stand back up from your squat:

7) Keeping everything tight, breathe out and drive through your heels (keep the balls of your feet on the ground as well).

8) Drive your knees outward (away from each other) the same way you did on the way down, and squeeze your butt at the top to make sure you’re using your glutes.

Here is a video from us nerds at Team Nerd Fitness (with instructions from Jim, lead trainer at our 1-on-1 Online Coaching Program) that will teach you good form on a bodyweight squat, including all the mistakes NOT to make:

Once you can do multiple sets of 15+ deep bodyweight squats with proper form, it’s time to move onto barbell squats!

If you are confident in doing bodyweight squats and want to work up to a barbell squat, follow our Gym Workout Level 4 Program, which includes dumbbell goblet squats, a good stepping stone to barbell squats:

The majority of the population has some sort of mobility issue (including myself!) that they are working on fixing.

We have LOTS of 1-on-1 coaching clients who are new to squatting, and it often comes down to ankle flexibility and hip mobility.

If you spend all day, every day, sitting in a desk chair, this might be you.

If you want us to help you fix your squat depth and start getting stronger, that’s what we’re here for! 

Learn how to squat deep, properly and safely. Learn more about how our coaching program can help:

How to Set Up Properly For The Barbell Back Squat

#1) Find your squat rack! It’ll look something like this, with an unattached barbell:

A. Squat Stand:

B. Power Cage/Squat Rack:

C. Half Rack (Least favorite*):

*I don’t like Half-racks without adjustable safety bars – if you want to squat deep the barbell might hit the immovable bars! Not cool. Aim for the A or B options if you have the choice!

Note: a squat rack is NOT the same thing as a Smith Machine, where the barbell is attached to the machine, and slides up and down two bars:

You do NOT want a Smith Machine.

You need a completely unattached barbell in order to do a barbell squat properly and safely. Don’t squat in a Smith Machine.

#2) Set the height of the bar to be about the same height as your collarbone.

Not sure how to set the height of the bar? I got you:

If your options are either too high or too low, it’s always best to set the pins slightly lower than you need them. 

You don’t want to have to get up on your toes to rack/unrack the bar, especially as the weight gets heavier.

#3) Decide if you are going to do a high bar squat, or a low bar squat. Either is fine, but there IS a difference:

The “Low Bar Back Squat” is the most common form done by beginners, general lifters, and powerlifters.

It’s also the form taught in Starting Strength, one of the best books for beginners on the market.

So we’ll be focusing on that version for the rest of this section:

#4) Always squat with just the bar to start – as we discuss in “How much weight should I be lifting,” even if you’re planning on squatting 500 lbs, always start with just the bar!

How to Do a Proper Barbell Back Squat, Step By Step

1) Facing the bar, step under it, and put your hands around it on either side of you. 

For this type of squat in our example, we are going to want a thumbless grip, so that our wrists are properly aligned with our forearms.

The width of your grip will be dependent on flexibility, but generally, a narrower (hands closer to your shoulers) grip will help create a meaty shelf for you to place the bar on the muscles in your upper back.

If you lack the flexibility for the narrower grip (which is super common), start out wider, then slowly bring it in as you get more flexible.

See the difference here between a “high bar, wrapped grip” (Left) and “low bar, thumbless grip” (right):

And now time to DO A BARBELL BACK SQUAT!

Definitely watch the video above and listen to the instructions, and then read this description when you need to restart:

1. With the weight on your shoulders, step back from the supports.
2. Your feet should be slightly wider than hip-width apart.
3.  Your toes should be slightly pointing outward.
4. Flex your stomach, squeeze your glutes, inhale deeply into your stomach.
5. Move your butt back, squat down slowly.
6. Continue to drop until the tops of your legs are parallel or lower (the crease of your hip is below your waist).
7. Explode back up to the starting position.
8. After your set is complete, walk carefully forward to return the weight to the rack, and lower it down safely onto the supports.
9. High five yourself, you just did a barbell squat!

Not sure if you squatted deep enough?

Record yourself! 95% of the people I see doing squats in a gym don’t go deep enough!

Nervous about squatting correctly? Yes, I am a mind reader, and yes we can help you!

If you want an expert to check your squat form check out our 1-on-1 Coaching program. Our coaching app lets you record and send a video of your movement directly to your coach, who will provide specific feedback and build a custom program just for you.

Interested? Click below to jump on a free call with our team to see how our online coaching program will get you the results you’re after:

Let us check your squat form! We’ll also build you a killer strength training program. Learn more:

How To Bail Out of a Squat Safely

If you are going to squat, you have to know how to “fail” at squatting safely! After all, there’s nothing scarier than being stuck in the bottom of a squat movement and not knowing how to get out of there!

A squat is very different from a barbell deadlift in that aspect: if you fail on a deadlift, you just don’t pick up the weight.

If you fail on a squat, you’re trapped under a bar…with potentially a lot of weight on it. 

This can lead to SERIOUS injury. So please, learn how to bail out of a squat safely before you start attempting to do heavy barbell squats. 

This will help give you the confidence to push yourself and get stronger!

Want help getting strong as hell? Let our coaches build a custom strength program for you:

7 Common Mistakes When Doing Squats

The squat is a basic movement, but those new to lifting often fall victim to a handful of common mistakes.

Let’s take a look at some of the big problems and how to fix it!

#1) Coming up on your toes with your knees forward during your squat

It’s important to keep your heels on the ground the entire time you’re squatting.

You should be driving down through your heels, and in order to do that, they need to be on the ground!

While some of your weight will be on the balls of your feet, you never want all of your weight to be on the balls of your feet or your toes.

You should be able to lift your toes up off the ground and wiggle them at any point and it shouldn’t change anything about your squat.

#2) Not going deep enough on your squats

Your squat should hit at least parallel (middle image above) – where your hip joint goes below the knee.

Depending on what you’re training for, you can go lower, but in order to maximize the muscles worked in the squat, it needs to be done to at least parallel or lower (you can see lower in the upper right image).

If you squat above parallel (a partial squat) you’re leaving the hamstrings out of the movement. This puts more pressure on the knee – the force put on your knee is actually reduced as you drop below parallel.

Unfortunately, there’s a lot of misunderstanding about squats and knee issues.

The deeper the squat, the more glutes that are activated as well.^[3] This will result in more muscle being created from the squat, as shown by this infographic:

Now, a deeper squat is typically harder, both strength and flexibility wise.

However, depending on your goals, squatting to parallel may make more sense.

If you’re struggling hitting depth there could be many causes – you could have poor ankle mobility, tight hip flexors and/or hamstrings, weak glutes, or poor pelvic alignment (among many other things).

This is something we work closely with our coaching clients on, and often prescribe ankle and hip mobility drills to help clients reach proper depth on squats!

A Nerd Fitness Coach can help you grow strong…safely. Learn more here.

#3) Knee Positioning 

When you squat, you want your knees to track along with your toes.

This means if you are looking down at your knees and feet, your knees should be aligned at the same angle as your feet throughout the movement.

This infographic shows you the correct knee position for a squat:

Everyone’s exact positioning is going to be slightly different, but they should not be on the outside or the inside of the foot.

#4) Back Positioning 

Your chest should be up and your shoulders should be back, like you’re King Kong about to pound your chest proudly.

Your body should stay in this position the entire time.

You don’t want your shoulders to round forward, but you also don’t want to hyperextend your back either.

Keeping your spine in a neutral position will help your spine safe and build a strong foundation throughout the heavy squat movement.

#5) Head Positioning 

Many coaches will tell their lifters to look up, as that is the direction in which you want to be moving, but this is actually the last thing you want to do.

Take a second quick and look at the ceiling (I’ll wait! 🙂 ).

Now, see that position your neck vertebrae are in? That is a very unsafe position for your spine to be in, especially when more weight starts getting included in the equation.

You also don’t want to be looking directly at the floor.

Look straight out in front of you the entire time, with your head in a “neutral” position. Your chin should be in a position where you could hold a tennis ball between your chest and your chin.

#6) Attempting to keep your shins vertical.

Unless there is a current underlying knee issue that would cause additional pain – the shin can and should go past vertical in the squat. This will often allow a deeper squat which will build more strength and stability in the knee.

A forward lean in the shins is also present when we engage in any number of daily activities such as walking up steps or standing up from a chair. Squat as deep as you are able, but do not focus on holding a vertical shin.”

#7) Too much weight on the heels/on the outside or inside of feet during your squat

When trying to fix coming up on your toes, or your knee positioning, it is common for people to focus so much on keeping their weight on their heels that they forget to keep the balls of their feet on the ground!

Some of your weight will still be on the ball of your foot – if you are truly only having weight on your heels, it’s pretty hard to balance.

To the same effect, if the inside of your foot or the outside of your foot comes up off the floor, this is also not a good thing! 

How do you know if you’re making these mistakes? Simple!

Record yourself doing squats.

I do.

And so does anybody else who is serious about improving their squats. 

Often we look VERY different than we think we look when doing an exercise, so having a video of the movement is often the only way we can improve.

If you can’t self-diagnose your squat challenges, let us help!

Let us check your form and teach you to squat properly! Learn more about our Coaching Program:

Squat Variations for Beginners (Box Squat):

In this section, we’re going to go over some squat variations to help you improve your form and build confidence before hitting the free weights section of the gym.

If you’re struggling to do a squat correctly, don’t fret!

I’m going to teach you about…

BOX SQUATS!

Squatting to a box will help teach you to sit back and keep your weight on your entire foot, instead of squatting with your knees forward and up on your toes.

Squatting back to a box is also great for people who have bad knees and can’t do bodyweight squats anymore.

You can do box squats with a barbell as well, but for this explanation, we’re just going to keep it simple with bodyweight box squats.

In order to do this, find a box or a chair that is the right height so when you sit on it, you are at parallel with your squat.

Your options include things like step stools, milk crates, or the smallest box at the gym (there’s usually a set of plyo boxes, and the shortest is around 10″.)

The lower the box, the more it will help you develop stronger hips and low back – the box at exactly parallel will help you more with quad strength.

Set up exactly as if you were going to do a regular bodyweight squat, only standing about a foot in front of the box.

1) Breathe in deeply, brace your core, move butt back, and keep your knees in line tracking in the same direction as your toes and squat back until you sit completely on the box.

Don’t plop back on the box, make it slow and deliberate while keeping your entire body tight.

2) Now, don’t move! Think about your positioning:

• Are your back and core still super tight?
• Is your weight on your heels and your mid foot?
• Is your head in a neutral position?

Great, now stand up by driving your hips upward, don’t let your weight shift forward and onto your toes (drive through your heels!), shoulders and chest up, knees out keeping them lined up with your toes.

For your first few, feel free to sit on the box while you evaluate your positioning, but as you get better at them, sit back and then quickly stand up again.

You know you’re doing a good squat when you can stand back up from the bottom of a squat position without having to lean forward and use momentum to get up.

You can squat, touch your butt to the box, and then stand back up without having to shift your weight around!

KEEP THAT BUTT BACK!

How to Perform a Front Squat

If you’re up for a similar-but-different squat, try…

The barbell front squat!

A front squat moves the weight from behind you to in front of you, which requires different muscles and mobility in different places.

I personally alternate front squats and back squats on my leg days.

Make sure you read our full guide on how to do a proper front squat. 

I know all of this can be overwhelming, so the important thing is that you START! I realize I sound like a broken record at this point, but I really want you to begin strength training today.

We created our free guide, Strength Training 101: Everything You Need to Know, just for that purpose. I’d love to send it to you, because I know it’ll help you overcome any fears and confusion and have you getting stronger TODAY

Get it when you sign up in this box below – I’m excited to hear what you think of it!

How to Perform a One-Legged Squat (The Pistol Squat)

In the video above, Coach Jim shows you how to perform the one-legged squat, also known as the pistol squat.

To perform a one-legged squat:

• Squat down on one leg as low as you can go.
• Keep the heel flat on the ground and lift the other leg out in front of you.

It’ll look something like this:

If this is too much, work on performing an assisted one-legged squat.

Perform an assisted one-legged squat by holding onto a doorframe, squat rack, rings or another stable object, then squat down on one leg as low as you can go.

How to Start Squatting Like A Pro

Squats are awesome.

How awesome? Look at that woman above owning her squat before owning her putt!

Once you’ve mastered the Back Squat, give Front Squats a try!

And if you want to learn more about squats, or you’re looking to build more confidence before you get started, we have a few options for you:

1) If you are somebody that wants to follow a tailor-made program designed around their life and goals, check out our popular 1-on-1 Online Coaching Program.

You’ll work with our certified NF instructors who will get to know you better than you know yourself, check your form, and program your workouts and nutrition for you.

2) If you want a snazzy app to teach you exactly how to start crushing squats, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

Try your free trial right here:

3) Download our free Strength 101 Guide, which you can get when you sign up in the box below:

And I’d love to hear from you! PLEASE leave your questions, squat or fitness or otherwise below so we can answer them and become best friends:

What struggles do you have when trying to squat?

What questions do you have?

If you haven’t squatted before, what else do you need us to tell you to give you the confidence to start squatting TODAY!?

-Staci

PS: Be sure to check out the rest of the Strength Training 101 series:

• Strength Training 101: How to Get Strong
• How to Find the Right Gym
• 6 Beginner Gym Workouts: A Beginners Guide to the Gym
• Beginner Strength Workouts
• How Much Weight Should I Be lifting?
• How to Do Inverted Rows
• How to Do a Front Squat
• How to Do The Bench Press
• How to Do The Overhead Press
• How to Do The Deadlift

PPS: I typed this whole article while sitting in a squat. Okay, no I didn’t, but that would have been cool.

###

photo source: Barbell Squat, spotpoint74 © 123RF.com,  power rack, squat stand, squat rack, Otmar Winterleitner © 123RF.com

The post Blog first appeared on Nerd Fitness.

from Nerd Fitness: Helping You Lose Weight, Get Stronger, Live Better. https://ift.tt/3dxr4De
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One of the best exercises for you, whether you’re trying to build muscle or lose weight (or both) HAS to be the squat.

However, it’s also an exercise I see nearly EVERYBODY do incorrectly.

We do video form checks with every Online Coaching Client to make sure they’re squatting correctly, and we use a LOT of the same cues and instruction we cover in this guide! 

Want video form checks of your squat from a trained professional? Learn more:

So have no fear…

After reading this big ass squat guide (pun intended, I suppose?) – part of our Strength 101 series – you can start performing this compound exercise safely and effectively.

Click any link below or scroll down to read the whole guide:

• What are the benefits of doing squats?
• How to do a bodyweight squat.
• How to set up the squat rack for a barbell squat.
• How to do a barbell squat, step by step
• How do I bail out of a squat?
• 7 common mistakes when doing squats.
• Squat variations for beginners (box squat).
• How to perform a front squat.
• How to perform a one-legged squat (the pistol squat).
• How to start squatting like a pro.

What Are the Benefits of Squats?

Squats are one of the most foundational functional movements in our lives. Let’s talk about the benefits and why you should be squatting all the time.

#1) We’re designed to squat: We’ve been squatting since we were babies, but as we get older and sit in unnatural positions all day, our squat form goes from perfect to terrible.

Crap.

In many countries, people often sit in a full squat for hours at a time. 

From an evolutionary standpoint – it makes sense that we are genetically designed to, and can be really good at – squatting.

Before modern-day furniture and technology, you didn’t stop sitting in a full squat once you got older like we do today…you continued squatting your entire life.

That’s why squatting is one of the key moves for functional fitness.

#2) Squats are a compound movement that recruits most of our muscles – this means it’s a movement that uses multiple muscle groups and joints (your hip and knee joints) to complete.

A simple bodyweight squat – which I’m demonstrating above – uses almost every muscle in the core and lower body.

If you add a dumbbell or barbell into the equation, I would even argue that they use every single major muscle group to complete.

In addition to every muscle in your “legs,” you need your:

• Hips
• Back
• Core
• Shoulders
• Arms.

Nothing is left out with this monster movement.

Because of the utilization of a large amount of muscle groups, squats cause your body to increase our anabolic hormone production, helping us lose fat and build muscle.^[1]

#3) Squats will help strengthen your bones and your muscles (and your knees!), and can also increase flexibility.

Increasing the strength in your knees and hips (and entire body) reduces your chance of injury while doing both athletic movements and everyday life things (such as shoveling the driveway or standing up and sitting down).

And by learning to squat deeply, safely, you’re improving your range of motion and helping make you antifragile and protecting yourself against future injury.

Bazinga!

If your goals are to:

• Build muscle and get stronger, squats will get you there faster.
• Lose weight and get ‘toned,’ squats will get you there faster.
• Look better naked, squats will get you there faster.
• Get healthier and happier, squats will get you there faster.
• Feel like an absolute badass in the gym, squats will get you there faster.

In short, squats are amazing.

(See what I did there?)

My name is Staci Ardison, I’m a Senior Coach at Nerd Fitness, and my life has been absolutely transformed by barbell training, which is why I’m so excited to share this guide with you. 

Back in 2011, I could barely pick up a pink dumbbell, and now I regularly compete in powerlifting competitions.

Here I am squatting 253lbs for 3 sets of 5 at a bodyweight of 150 pounds:

 

View this post on Instagram

 

A post shared by Staci Ardison (@staciardison) on Jun 25, 2019 at 1:47pm PDT

I am so excited to teach you how to squat today, as I’ve taught tons of coaching clients how to get started too. 

Want to learn to squat heavy like Coach Staci? Learn more about our online strength coaching program!

Let’s start off by taking a look at the bodyweight squat – the first move you should master before you add weight.

How to Do a Bodyweight Squat With Proper Form

The setup for the squat exercise is incredibly simple.

• Stand with your feet slightly wider than your hips.
• Your toes should be pointed slightly outward – about 5 to 20 degrees outward (the wider your stance, the more you’ll want to rotate your feet outward).

• Look straight ahead and pick a spot on the wall in front of you.
• Look at this spot the entire time you squat, not looking down at the floor or up at the ceiling.

I go over the setup and the full movement in this video:

1) Put your arms straight out in front of you, parallel to the ground. Keep your chest up and proud, and your spine in a neutral position.

2) Your weight is on your feet – it should be on the heels and the balls of your feet, as if they were pasted to the ground. You should be able to wiggle your toes the entire movement (though that’s not a part of squatting!).

3) Keep your entire body tight the entire time, your core flexed like you’re bracing to be punched in the gut!

4) Breathe deeply into your stomach, break at your hip and push your butt back. Keep sending your hips backwards as your knees begin to bend.

It’s important to start with your hips back, and not by bending your knees.

5) As you squat down, focus on keeping your knees in line with your feet.

Many new lifters need to focus on pushing their knees out so they track with their feet.

When your knees start to come inside the toes, push them out (but not wider than your feet).^[2]

Make sure your knees aren’t moving inward toward each other through the movement – this is very common. 

6) Squat down until your hip joint is lower than your knees (what we call “parallel” in the squat game). Note: if you THINK you might not be squatting deep enough, you probably aren’t!

Once at the bottom, it’s time to stand back up from your squat:

7) Keeping everything tight, breathe out and drive through your heels (keep the balls of your feet on the ground as well).

8) Drive your knees outward (away from each other) the same way you did on the way down, and squeeze your butt at the top to make sure you’re using your glutes.

Here is a video from us nerds at Team Nerd Fitness (with instructions from Jim, lead trainer at our 1-on-1 Online Coaching Program) that will teach you good form on a bodyweight squat, including all the mistakes NOT to make:

Once you can do multiple sets of 15+ deep bodyweight squats with proper form, it’s time to move onto barbell squats!

If you are confident in doing bodyweight squats and want to work up to a barbell squat, follow our Gym Workout Level 4 Program, which includes dumbbell goblet squats, a good stepping stone to barbell squats:

The majority of the population has some sort of mobility issue (including myself!) that they are working on fixing.

We have LOTS of 1-on-1 coaching clients who are new to squatting, and it often comes down to ankle flexibility and hip mobility.

If you spend all day, every day, sitting in a desk chair, this might be you.

If you want us to help you fix your squat depth and start getting stronger, that’s what we’re here for! 

Learn how to squat deep, properly and safely. Learn more about how our coaching program can help:

How to Set Up Properly For The Barbell Back Squat

#1) Find your squat rack! It’ll look something like this, with an unattached barbell:

A. Squat Stand:

B. Power Cage/Squat Rack:

C. Half Rack (Least favorite*):

*I don’t like Half-racks without adjustable safety bars – if you want to squat deep the barbell might hit the immovable bars! Not cool. Aim for the A or B options if you have the choice!

Note: a squat rack is NOT the same thing as a Smith Machine, where the barbell is attached to the machine, and slides up and down two bars:

You do NOT want a Smith Machine.

You need a completely unattached barbell in order to do a barbell squat properly and safely. Don’t squat in a Smith Machine.

#2) Set the height of the bar to be about the same height as your collarbone.

Not sure how to set the height of the bar? I got you:

If your options are either too high or too low, it’s always best to set the pins slightly lower than you need them. 

You don’t want to have to get up on your toes to rack/unrack the bar, especially as the weight gets heavier.

#3) Decide if you are going to do a high bar squat, or a low bar squat. Either is fine, but there IS a difference:

The “Low Bar Back Squat” is the most common form done by beginners, general lifters, and powerlifters.

It’s also the form taught in Starting Strength, one of the best books for beginners on the market.

So we’ll be focusing on that version for the rest of this section:

#4) Always squat with just the bar to start – as we discuss in “How much weight should I be lifting,” even if you’re planning on squatting 500 lbs, always start with just the bar!

How to Do a Proper Barbell Back Squat, Step By Step

1) Facing the bar, step under it, and put your hands around it on either side of you. 

For this type of squat in our example, we are going to want a thumbless grip, so that our wrists are properly aligned with our forearms.

The width of your grip will be dependent on flexibility, but generally, a narrower (hands closer to your shoulers) grip will help create a meaty shelf for you to place the bar on the muscles in your upper back.

If you lack the flexibility for the narrower grip (which is super common), start out wider, then slowly bring it in as you get more flexible.

See the difference here between a “high bar, wrapped grip” (Left) and “low bar, thumbless grip” (right):

And now time to DO A BARBELL BACK SQUAT!

Definitely watch the video above and listen to the instructions, and then read this description when you need to restart:

1. With the weight on your shoulders, step back from the supports.
2. Your feet should be slightly wider than hip-width apart.
3.  Your toes should be slightly pointing outward.
4. Flex your stomach, squeeze your glutes, inhale deeply into your stomach.
5. Move your butt back, squat down slowly.
6. Continue to drop until the tops of your legs are parallel or lower (the crease of your hip is below your waist).
7. Explode back up to the starting position.
8. After your set is complete, walk carefully forward to return the weight to the rack, and lower it down safely onto the supports.
9. High five yourself, you just did a barbell squat!

Not sure if you squatted deep enough?

Record yourself! 95% of the people I see doing squats in a gym don’t go deep enough!

Nervous about squatting correctly? Yes, I am a mind reader, and yes we can help you!

If you want an expert to check your squat form check out our 1-on-1 Coaching program. Our coaching app lets you record and send a video of your movement directly to your coach, who will provide specific feedback and build a custom program just for you.

Interested? Click below to jump on a free call with our team to see how our online coaching program will get you the results you’re after:

Let us check your squat form! We’ll also build you a killer strength training program. Learn more:

How To Bail Out of a Squat Safely

If you are going to squat, you have to know how to “fail” at squatting safely! After all, there’s nothing scarier than being stuck in the bottom of a squat movement and not knowing how to get out of there!

A squat is very different from a barbell deadlift in that aspect: if you fail on a deadlift, you just don’t pick up the weight.

If you fail on a squat, you’re trapped under a bar…with potentially a lot of weight on it. 

This can lead to SERIOUS injury. So please, learn how to bail out of a squat safely before you start attempting to do heavy barbell squats. 

This will help give you the confidence to push yourself and get stronger!

Want help getting strong as hell? Let our coaches build a custom strength program for you:

7 Common Mistakes When Doing Squats

The squat is a basic movement, but those new to lifting often fall victim to a handful of common mistakes.

Let’s take a look at some of the big problems and how to fix it!

#1) Coming up on your toes with your knees forward during your squat

It’s important to keep your heels on the ground the entire time you’re squatting.

You should be driving down through your heels, and in order to do that, they need to be on the ground!

While some of your weight will be on the balls of your feet, you never want all of your weight to be on the balls of your feet or your toes.

You should be able to lift your toes up off the ground and wiggle them at any point and it shouldn’t change anything about your squat.

#2) Not going deep enough on your squats

Your squat should hit at least parallel (middle image above) – where your hip joint goes below the knee.

Depending on what you’re training for, you can go lower, but in order to maximize the muscles worked in the squat, it needs to be done to at least parallel or lower (you can see lower in the upper right image).

If you squat above parallel (a partial squat) you’re leaving the hamstrings out of the movement. This puts more pressure on the knee – the force put on your knee is actually reduced as you drop below parallel.

Unfortunately, there’s a lot of misunderstanding about squats and knee issues.

The deeper the squat, the more glutes that are activated as well.^[3] This will result in more muscle being created from the squat, as shown by this infographic:

Now, a deeper squat is typically harder, both strength and flexibility wise.

However, depending on your goals, squatting to parallel may make more sense.

If you’re struggling hitting depth there could be many causes – you could have poor ankle mobility, tight hip flexors and/or hamstrings, weak glutes, or poor pelvic alignment (among many other things).

This is something we work closely with our coaching clients on, and often prescribe ankle and hip mobility drills to help clients reach proper depth on squats!

A Nerd Fitness Coach can help you grow strong…safely. Learn more here.

#3) Knee Positioning 

When you squat, you want your knees to track along with your toes.

This means if you are looking down at your knees and feet, your knees should be aligned at the same angle as your feet throughout the movement.

This infographic shows you the correct knee position for a squat:

Everyone’s exact positioning is going to be slightly different, but they should not be on the outside or the inside of the foot.

#4) Back Positioning 

Your chest should be up and your shoulders should be back, like you’re King Kong about to pound your chest proudly.

Your body should stay in this position the entire time.

You don’t want your shoulders to round forward, but you also don’t want to hyperextend your back either.

Keeping your spine in a neutral position will help your spine safe and build a strong foundation throughout the heavy squat movement.

#5) Head Positioning 

Many coaches will tell their lifters to look up, as that is the direction in which you want to be moving, but this is actually the last thing you want to do.

Take a second quick and look at the ceiling (I’ll wait! 🙂 ).

Now, see that position your neck vertebrae are in? That is a very unsafe position for your spine to be in, especially when more weight starts getting included in the equation.

You also don’t want to be looking directly at the floor.

Look straight out in front of you the entire time, with your head in a “neutral” position. Your chin should be in a position where you could hold a tennis ball between your chest and your chin.

#6) Attempting to keep your shins vertical.

Unless there is a current underlying knee issue that would cause additional pain – the shin can and should go past vertical in the squat. This will often allow a deeper squat which will build more strength and stability in the knee.

A forward lean in the shins is also present when we engage in any number of daily activities such as walking up steps or standing up from a chair. Squat as deep as you are able, but do not focus on holding a vertical shin.”

#7) Too much weight on the heels/on the outside or inside of feet during your squat

When trying to fix coming up on your toes, or your knee positioning, it is common for people to focus so much on keeping their weight on their heels that they forget to keep the balls of their feet on the ground!

Some of your weight will still be on the ball of your foot – if you are truly only having weight on your heels, it’s pretty hard to balance.

To the same effect, if the inside of your foot or the outside of your foot comes up off the floor, this is also not a good thing! 

How do you know if you’re making these mistakes? Simple!

Record yourself doing squats.

I do.

And so does anybody else who is serious about improving their squats. 

Often we look VERY different than we think we look when doing an exercise, so having a video of the movement is often the only way we can improve.

If you can’t self-diagnose your squat challenges, let us help!

Let us check your form and teach you to squat properly! Learn more about our Coaching Program:

Squat Variations for Beginners (Box Squat):

In this section, we’re going to go over some squat variations to help you improve your form and build confidence before hitting the free weights section of the gym.

If you’re struggling to do a squat correctly, don’t fret!

I’m going to teach you about…

BOX SQUATS!

Squatting to a box will help teach you to sit back and keep your weight on your entire foot, instead of squatting with your knees forward and up on your toes.

Squatting back to a box is also great for people who have bad knees and can’t do bodyweight squats anymore.

You can do box squats with a barbell as well, but for this explanation, we’re just going to keep it simple with bodyweight box squats.

In order to do this, find a box or a chair that is the right height so when you sit on it, you are at parallel with your squat.

Your options include things like step stools, milk crates, or the smallest box at the gym (there’s usually a set of plyo boxes, and the shortest is around 10″.)

The lower the box, the more it will help you develop stronger hips and low back – the box at exactly parallel will help you more with quad strength.

Set up exactly as if you were going to do a regular bodyweight squat, only standing about a foot in front of the box.

1) Breathe in deeply, brace your core, move butt back, and keep your knees in line tracking in the same direction as your toes and squat back until you sit completely on the box.

Don’t plop back on the box, make it slow and deliberate while keeping your entire body tight.

2) Now, don’t move! Think about your positioning:

• Are your back and core still super tight?
• Is your weight on your heels and your mid foot?
• Is your head in a neutral position?

Great, now stand up by driving your hips upward, don’t let your weight shift forward and onto your toes (drive through your heels!), shoulders and chest up, knees out keeping them lined up with your toes.

For your first few, feel free to sit on the box while you evaluate your positioning, but as you get better at them, sit back and then quickly stand up again.

You know you’re doing a good squat when you can stand back up from the bottom of a squat position without having to lean forward and use momentum to get up.

You can squat, touch your butt to the box, and then stand back up without having to shift your weight around!

KEEP THAT BUTT BACK!

How to Perform a Front Squat

If you’re up for a similar-but-different squat, try…

The barbell front squat!

A front squat moves the weight from behind you to in front of you, which requires different muscles and mobility in different places.

I personally alternate front squats and back squats on my leg days.

Make sure you read our full guide on how to do a proper front squat. 

I know all of this can be overwhelming, so the important thing is that you START! I realize I sound like a broken record at this point, but I really want you to begin strength training today.

We created our free guide, Strength Training 101: Everything You Need to Know, just for that purpose. I’d love to send it to you, because I know it’ll help you overcome any fears and confusion and have you getting stronger TODAY

Get it when you sign up in this box below – I’m excited to hear what you think of it!

How to Perform a One-Legged Squat (The Pistol Squat)

In the video above, Coach Jim shows you how to perform the one-legged squat, also known as the pistol squat.

To perform a one-legged squat:

• Squat down on one leg as low as you can go.
• Keep the heel flat on the ground and lift the other leg out in front of you.

It’ll look something like this:

If this is too much, work on performing an assisted one-legged squat.

Perform an assisted one-legged squat by holding onto a doorframe, squat rack, rings or another stable object, then squat down on one leg as low as you can go.

How to Start Squatting Like A Pro

Squats are awesome.

How awesome? Look at that woman above owning her squat before owning her putt!

Once you’ve mastered the Back Squat, give Front Squats a try!

And if you want to learn more about squats, or you’re looking to build more confidence before you get started, we have a few options for you:

1) If you are somebody that wants to follow a tailor-made program designed around their life and goals, check out our popular 1-on-1 Online Coaching Program.

You’ll work with our certified NF instructors who will get to know you better than you know yourself, check your form, and program your workouts and nutrition for you.

2) If you want a snazzy app to teach you exactly how to start crushing squats, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

Try your free trial right here:

3) Download our free Strength 101 Guide, which you can get when you sign up in the box below:

And I’d love to hear from you! PLEASE leave your questions, squat or fitness or otherwise below so we can answer them and become best friends:

What struggles do you have when trying to squat?

What questions do you have?

If you haven’t squatted before, what else do you need us to tell you to give you the confidence to start squatting TODAY!?

-Staci

PS: Be sure to check out the rest of the Strength Training 101 series:

• Strength Training 101: How to Get Strong
• How to Find the Right Gym
• 6 Beginner Gym Workouts: A Beginners Guide to the Gym
• Beginner Strength Workouts
• How Much Weight Should I Be lifting?
• How to Do Inverted Rows
• How to Do a Front Squat
• How to Do The Bench Press
• How to Do The Overhead Press
• How to Do The Deadlift

PPS: I typed this whole article while sitting in a squat. Okay, no I didn’t, but that would have been cool.

###

photo source: Barbell Squat, spotpoint74 © 123RF.com,  power rack, squat stand, squat rack, Otmar Winterleitner © 123RF.com

The post Blog first appeared on Nerd Fitness.

from Nerd Fitness: Helping You Lose Weight, Get Stronger, Live Better. https://ift.tt/3dxr4De
via IFTTT