Author: tom44

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 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. Deeper 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!

#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.

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 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.

Get step-by-step instruction, form checks, and worldwide accountability in your pocket! Learn about our Coaching Program

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

from Blog – Nerd Fitness https://ift.tt/2jRDMhK
via IFTTT

So you want to learn all about Dry January?

Giving up alcohol for the first month of the year is a growing health trend and something we’ve seen many of our Online Coaching Clients partake in. Today, we’ll share with you the same tips and tricks we provide them when abstaining from alcohol.

Is drinking hindering your progress? Let a NF Coach help you decide!

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

• What is Dry January?
• What happens when you do Dry January? (Why take a month off drinking?)
• What are the benefits of Dry January?
• Who SHOULDN’T do Dry January? (The risks of cold turkey)
• How to start Dry January
• Tools to help you with Dry January (Additional resources)
• What to do in February (Next steps)

Pour yourself a tall one (of water) and let’s do this.

What Is Dry January?

Dry January, simply put, is the tradition of abstaining from alcohol for the month of January. You might also hear it called “Drynuary.”

While it’s gotten a lot of buzz (pun intended) in recent years, it actually dates back to 1942. The Finnish government launched a campaign called “Raitis tammikuu” or “Sober January” as a post-war effort to drink less.

Undoubtedly though, it’s been practiced by people in other places and times before that – as a way to focus and reset after the holiday season.

January doesn’t have a monopoly on sobriety though. 

You’ll also come across:

• Dry Feb, which started as a fundraiser in Canada to support those affected by cancer.
• Sober September, to mark the end of summer festivities.
• Go Sober for October (or Sober October).
• Dry July, an Australian charity similar to Dry Feb.

No matter what you call it, it’s all more or less the same goal: don’t drink for the month. 

What Happens When You Do Dry January? (Why Take a Month off Drinking?)

Here at Nerd Fitness, we’re really, really big fans of your “BIG Why” – the reason you start anything. 

Digging into your BIG Why can be incredibly helpful for you when you start any sort of health or fitness habit, and especially when you come up against challenges along the way (which WILL happen).

“Those who have a ‘why’ can bear with almost any ‘how.’”

-Victor Frankl

So before you dive further into Dry January, ask yourself “Why do you want to do it?”

Then dig deeper into that. Try to go three levels down! 

For example:

“I want to do Dry January so that I drink less.”

Deeper…

“I want to drink less because alcohol is really affecting my ability to get up early and workout.”

Deeper……

“Since I haven’t been able to work out regularly, I move terribly, and have a hard time keeping up with my kids. Drinking less will help me be there for them.”

Now we’re getting somewhere.

Make. It. Personal. 

You may tell your friends and family about Dry January, but at the heart of it all, it’s your journey.

Naturally, the more you can personalize your BIG Why, the more it will uplift you during difficult times this month (and beyond).

What Are the Benefits of Dry January?

Here are some of the positives of abstaining from alcohol for a month:

#1) Better Sleep

The negative effects of alcohol on sleep have been well documented.^[1]

However, with even just one night of heavy drinking, it doesn’t take a pile of scientific papers to let you know your sleep is affected.

Good sleep is one of those “domino habits” that affects so many other things in our day.

A good night of sleep can help you get up and workout in the morning (or just start the day sooner and get more done!). 

You’ll likely be better focused at any tasks you have. There have even been studies correlating lower amounts of sleep to obesity.^[2]

#2) Improved Mood

No doubt, better (and longer) sleep will improve your frame of mind. Not only that, but there is some evidence to suggest that reducing alcohol consumption might improve your mood in general.^[3]

#3) Money Saved

Booze is expensive! Especially if you’re going out for it! 

Many people’s New Year’s resolutions include seeking financial improvement. An easy target to reduce spending could be to cut out alcohol.

#4) Losing Weight

As we discuss in The Nerd’s Guide to Alcohol, booze is pretty much void of any nutrients.

Sure, wine and some other beverages might have some antioxidants here and there.^[4] But other than that, it’s more or less just alcohol, water, and calories.

That’s why you’ll often hear booze referred to as “empty calories.” Cutting back on alcohol will reduce your “calories in,” essential for weight loss. 

Not only will you cut the calories from the booze itself, but there’s another insidious effect alcohol can have on our weight loss efforts: the choices we make after a few drinks.

After a few cocktails, we may find our cravings increasing and our willpower decreasing. Avoiding this situation, by avoiding alcohol, can help support healthy habits.

At this point, we should note that not everyone will benefit from taking a month off drinking.

Who Shouldn’t Do Dry January? (The Risks of Cold Turkey)

We’ve just spent some time going over the benefits of a Dry January – and there are a lot! 

But we also need to give the very real warning that this is NOT for everyone. 

We’ll go over a few possible scenarios, but if there is ANY apprehension to starting Dry January for any reason, then please consult your doctor first.

#1) Alcohol Dependency

If you currently have a strong alcohol dependency, then going cold turkey can be potentially life-threatening. There are numerous withdrawal symptoms such as rapid heartbeat, increase in potential for seizures, and even hallucinations.^[5]

Again – and it bears repeating – if you believe you have any sort of dependency, please talk to your doctor before making dramatic changes in your alcohol consumption.

 #2) Predisposition to Seizures

As mentioned above, alcohol withdrawal can cause an increase in potential for seizures (due to an increase in your central nervous activity). 

If you are already knowingly prone to seizures for any reason, then a rapid swing in your drinking habits may exacerbate the situation.

 #3) Depression and Anxiety Issues

If you have been diagnosed, or suspect depression or anxiety issues, then sudden removal of alcohol as a possible coping mechanism may have detrimental effects. 

We recommend, as always, to reach out for professional support in these cases! 

You can find tons of outside resources in our guide, A Nerd’s Introduction to Mental Health.

In addition, if you feel like you want to start Dry January to absolve yourself of dietary “sins” from December, (“I can’t believe I ate and drank so much”), we’d also recommend that you revisit your BIG Why for starting.

We want this experiment to be beneficial to your health, not something that triggers a big swing in the opposite direction.

How to Start Dry January

“Alright Jim, I’ve gotten this far and I’m ready to start! I just stop drinking…right?”

Sure, sure – that’s the core of Dry January. But there are a few things to consider, to really personalize it and get even more out of it.

#1) Dry or Semi-Dry?

While the more popularly discussed variation of Dry January involves cutting out alcohol completely, perhaps you just use the month to do an alcoholic audit. You might just decide to reduce your consumption a bit. 

This may end up looking like one or more of the following:

• Eliminating weekday drinks only.
• Having drinks only on special occasions.
• Reducing the amount of drinks you have in one sitting.

The point is that this “Dry” January may look different to everyone, and that’s ok. As far as we know, there’s no “Dry January” police that are going to bust in your doors for any dietary infractions.

This was a much better reference than The Untouchables.

#2) Are You Stuck in “All or Nothing” Thinking?

On a similar note, Dry January presents the challenge of having absolutely NO alcohol for the entire month. So maybe you start the month off with the best of intentions – no alcohol for me! – and then something happens and you have a drink.

Then it’s time to give up the rest of the month and return to old habits!

Also, whenever I get a flat – I make sure to slash the other three tires!

Jokes aside, if you start with one plan and things don’t quite go how you expected – that’s fine. 

Get right back to it. You are still making changes and focusing attention on improving your health.

And again, no Dry January police.

#3) What Are Your Triggers?

With any behavior you’re looking to change, it helps to identify what triggers that behavior in the first place.

Charles Duhigg, in his New York Times bestselling book The Power of Habit, talks about cues that lead to routines, that lead to rewards (note: the rewards may not always be healthy)

If you’re able to identify triggers, you have a better chance of avoiding or adjusting them to support your new behaviors. 

In regards to alcohol, look for triggers related to:

• Time: Are you always drinking during a certain time of day, or day of the week?
• Location: How about always drinking in a certain place?
• Preceding Event: Is there something that always seems to happen beforehand, that then leads to having a drink?
• Emotional State: How do you usually feel before having a drink? Or even just having a craving to drink?
• Other People: Are you interacting with certain individuals before drinking?

Asking yourself these questions will help get to the root cause of your drinking habits. 

The other thing to consider here is “friction.”

James Clear, author of Atomic Habits, talks about habit change and the importance of “friction” – or how easy or hard you make an action. 

Specifically, we should look for ways to change our environment to increase or decrease friction. If you change your environment to reduce friction, you won’t have as many decisions to make to take the action you want. Then things start becoming automatic. 

For example, let’s say you want to “work out more.” Reduction friction might include putting your gym bag where you’ll always run into it, or setting a phone alarm to train.

Around here, we call these strategies “Hacking Your Batcave,” because of course that’s what we’d call it.

On the flipside, increasing friction for a habit we want to reduce (e.g., drinking) would mean we want to make that habit invisible. 

We can increase the friction with drinking by:

#1) Getting rid of all the booze in your house.

Dr. Berardi of Precision Nutrition often says:

If a food is in your possession or located in your residence, either you, someone you love, or someone you marginally tolerate will eventually eat it. 

That means if you don’t want to drink it, don’t keep it at home! 

#2) Avoiding areas where you can buy alcohol. 

• If you have a beer and wine aisle at your regular supermarket, consider if you can shop without going near it.
• You could also opt for grocery delivery, so you don’t even have to set foot inside a store with a beer/wine aisle.
• Change your routes – if you walk or drive by a bar or liquor store regularly, look for new ways to go. Out of sight goes a long way for out of mind. 

Strategically increasing and decreasing friction will go a long way towards reducing the habit of drinking. 

If you want more tips and tricks for habit change, I’ve got two great resources for you:

1. How to Build Healthy Habits: read this guide for 5 hacks to build habits that will STICK.
2. The 3 Layers of Habit Change: most people go about habit change backwards – here’s exactly how to flip it.

Tools to Help You With Dry January (Additional Resources)

Let’s chat about some additional resources that may help as you begin your month-long journey.

#1) Community and Apps

Some find community and social accountability really helpful during Dry January. Others just like to see a visual streak of their success.

Nerd Fitness Prime provides social support through Facebook and Discord to hundreds of other Rebels. We’ve already used that community to tackle other challenges like running 5Ks: 

And rocking chin-ups!

For seeing a visual streak of progression, we have our NF Journey App (which is part of your NF Prime membership). 

We’re actually rolling out a 31-day habit challenge this January (boy, what excellent timing!). So jump on in and let it help your Dry January too! 

You can try a 7-day free trial of NF Journey right here:

#2) Non-Alcoholic Drinks

When reducing or eliminating alcohol in your routine, it can sometimes help to have a substitute that gives you a similar experience as alcohol, without the depressive effects. These options have come a LONG way from the days of watery, tasteless non-alcoholic beers.

For NA beers, I’ve personally tried the following:

• Athletic Brewing Company: they make a great NA stout!
• Brooklyn Special Effects: hoppy and very tasty!
• Hop Tea: not quite beer, but the hop flavor gives a similar taste. (Caveat – many of these have caffeine.)
• Partake Brewery: offers a wide variety of styles, plus a small “discovery pack” – where you can try one of each brew.
• Wellbeing Brewery: the Victory Wheat is amazing!

For NA spirits, there are a couple good options here too:

• Ritual Zero Proof: the “whiskey” won’t fool anyone, but having a glass of it still satisfied a lot of the “ritual” of sitting down for a drink.
• Seedlip: it’s less of a stand-in, like Ritual Zero Proof, and more of their own distinct tastes. The Garden 108 was my favorite and a decent gin substitute.

They even make some non-alcoholic wine now, although admittedly I haven’t tried any yet:

• Aerial
• Tero

#3) Outside Help

As previously mentioned, if you do suspect you have an alcohol dependency issue – please talk to your doctor, your therapist, and/or social resources like Alcoholics Anonymous.

What to Do in February (Next Steps)

As you go through Dry January, it can be easy to focus on the end date. 

You just need to hold out a little longer, then you can get “back to normal!”

Instead, I’d recommend using the month of “no alcohol” to think about what February 1st will look like. 

This should be about introspection, not just avoidance. Use it as a time to look into your relationship with alcohol.

Ask yourself:

• What adjustments have you made during January that feel sustainable?
• What adjustments don’t feel sustainable?
• What had you been using alcohol for in the past? (Boredom? Coping? Anxiety?)

Studies have shown that Dry January can become a foundation for continued and long-lasting changes to your health.^[6]

However, for you to really see the benefits, you need to do the extra work here.^[7]

Well, we hope to have provided enough information about Dry January that you can make the best decisions for yourself.

There is no shame if you’re not ready for this challenge (just as there’s no shame if your friend doesn’t participate while you do).

Whatever you’re going to embark on, we are here to support! 

If you want to continue your journey with Nerd Fitness, you can check out:

#1) Our Online Coaching Program: we work hand in hand with our clients for all sorts of nutritional changes, including drinking less. 

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

Our coaching program changes lives. Learn how!

#2) If you like the idea of doing challenges with a group of others, 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. You’ll meet all sorts of individuals who are trying to better themselves, by drinking less, eating more vegetables, or lacing up to go for a run. 

Sign up in the box below to enlist and get our Diet Cheat Sheet, which will show you where certain alcoholic drinks fall on the “healthy or less-healthy” spectrum. 

Let’s go!

-Jim

PS: Make sure you check out A Nerd’s Guide to Drinking for more thoughts on how to drink while still being a healthy individual.

###

Photo source: Talk like a pirate day, boule13 © 123RF.com, Brian Jackson © 123RF.com, Dmytro Sidelnikov  © 123RF.com, The Pirates are coming, Jaromir Chalabala © 123RF.com; Ready to plunder the Californian Beaches…, Let’s quench our thirst. 

from Blog – Nerd Fitness https://ift.tt/3siPc2e
via IFTTT

If you’ve ever asked yourself “Am I doing too little or too many reps and sets?” then this guide is for you.

This article is part of our Strength 101 series, and we’ll show you exactly how to determine the number of repetitions and sets for specific exercises, so you can build your own workout routine.

It sounds easy, but depending on your goals, the answer to “How many reps and sets should I do?” can vary greatly.

We work hand-in-hand with our Online Coaching Clients to create the correct workout program that suits their goals, needs, and available equipment

Never wonder how many sets and reps again! Let us build a program that fits YOU. Learn more:

In today’s guide on workout programing, we’ll cover (click each to get right to that answer):

• How many reps should I do?
• How many sets should I do?
• How to build a workout routine.

How Many Reps Should I Do?

“Rep” stands for “repetition” and defines one complete motion of an exercise.

And one “set” is a consecutive number of reps without stopping.

And one “smorgasbord” is a buffet of food. This has nothing to do with this article, but it’s a fun word to say.

Anyways, “2 sets of 5 reps of push-ups” means, “5 consecutive push-ups, a rest, then another 5 consecutive push-ups.”

Cool?

Cool.

When deciding on how many sets and reps to do, it begins by asking “What am I trying to get out of this workout?!”

We cover this stuff in significantly greater detail over in our Strength Training 101 series, but the content below should get you started.

We’ll group different rep ranges into different goals, for muscular endurance, muscle size, and overall strength.

I’m going to share with you the commonly accepted answers, but they ALL come with a HUGE caveat that I’ll share at the end of this article.

I’m going to start with the “widely accepted numbers here.”

Let’s chat about the following:

1) MUSCULAR ENDURANCE (long-lasting muscle) – Endurance means encouraging and training your muscles to perform for an extended period of time. This means doing a LOT of repetitions. 

People targeting muscular endurance will aim for a range from 12 to 20+ reps.

Obviously, you won’t be able to lift heavy amounts of weight for 20+ reps, so you’ll be lifting lighter loads.

Also, because you’re targeting endurance improvements, you want to decrease the amount of rest between sets: 30 seconds to a minute.

If you are a runner or cyclist, strength training with higher repetitions can help your muscles develop more endurance as well!

Reps for increased muscular endurance: 12+

2) MUSCLE SIZE (“sarcoplasmic hypertrophy”) – This is for guys or gals looking to build larger muscles.

The scientific term here is “sarcoplasmic hypertrophy,” as it focuses on increasing the amount of sarcoplasm, the non-contractile fluid found in your muscle.

Up to 30% of your muscle’s size is attributed to the sarcoplasm, so focusing on this type of hypertrophy helps build overall size.

If you’re looking to get bigger:

• Target a rep range of 6 – 12 reps per set.
• Aim for 3-5 sets.
• Rest time between sets should be short, about 60 to 90 seconds.

Reps for increased muscle size: 6-12

3) STRENGTH AND POWER (“myofibril hypertrophy”) – If you’re training for specific sports and just want to get stronger with more power – but not necessarily get bigger, this is the strategy for you.

This type of training focuses on strengthening the myofibril, the contractile part of the muscle, hence the name “myofibril hypertrophy.”

For this, target reps in the 1-5 range. And yep, that means you’re going to be picking up heavy weights, focusing all that concentrated effort into just one or a few reps.

Something to note: not only are you shocking your muscles, but you’re also putting a lot of pressure on your body’s central nervous system.

Here’s that caveat I was discussing:

A 2015 study ^[1] called into question the best rep strategy for building muscle or size:

“It appears that high-intensity resistance (sets of 3-5 reps) training stimulates greater improvements in some measures of strength and hypertrophy in resistance-trained men during a short-term training period [compared to sets of 8-10 reps].”

What this means: Do not freak yourself out by worrying if you should do 4 sets or 5 sets of 8 reps or 10 reps. 

Our advice would be to START with lighter weight, with more repsm as you learn the movement for safety’s sake. Then decide if you want to stay at higher reps and lower weight or vice versa.

You do you, because either one will get you results!

What this means: Don’t overthink it. 

1. Pick up heavy stuff for 3-4 sets of 5 reps. Pick up a weight that is heavy enough that you can only complete your specified number of reps.
2. Challenge yourself on bodyweight exercises, either by making them more difficult, adding weight, or doing high reps to failure.
3. And then do more next time.

This forces it too to adapt and become stronger, which is critical for strength and power.^[2]

This is how powerlifters train:

• Low reps
• High weight
• Long time between sets

You need to increase your rest period because lifting this heavy fatigues the central nervous system and you’ll need longer to recover.

You might be waiting 3-5 minutes between sets when training in this fashion.

TO RECAP, these are the rep ranges you should be considering:

• 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.

I realize this is a lot to figure out, so if you are somebody – like me – who just wants to be told what to do and outsource all the worry of “am I doing the right workout for my goals?” I got you covered!

I’d love to learn your story, and then build a custom program that fits your goals. We’ll help you with your nutrition, your workouts, and even check in regularly to keep you accountable!

Let us answer all of your training questions and create a program just for you. Details here!

How Many Sets Should I Do?

As explained above, a “set” describes a group of repetitions performed for an exercise without stopping.

For example, if you do 10 squats right now, you just did 1 SET of 10 reps of squats.

So let’s talk about the “correct” number of sets per exercise.

Here’s the simple answer “3-5 work sets of a given exercise.”^[3]

Why 3 to 5, and why not 6 or 10 sets?

This answer of “3 to 5” has a story behind it.

3 sets became popular in 1948 when the physician Thomas L. DeLorme suggested 3 sets of 10 reps to be an effective form of weight training.

Delorme came to his conclusion after prescribing strength training to his injured patients, as a way for them to rebuild muscle and rehabilitate.

He recorded and analyzed their improvements. When Delorme published his findings, it was one of the first academic looks on how to strength train.

As one of the pioneers, Delorme’s recommendations stuck and became “permanently etched into the collective subconscious of the fitness community.”^[4]

And THAT’S the history of 3 sets at 10 repetitions…

I do want to point out that more volume (more sets of exercises) per week resulted in more mass compared to less volume (fewer sets of exercises) in this study^[5].

Anyways!

Don’t stress yourself out by worrying if you should do 5 sets or 4 sets or 3 sets. 

The correct answer is: however many sets you can do, with your target rep range, without compromising your form.

“STEVE, JUST TELL ME WHAT TO DO.”

FINE! Pick a weight that feels light to you, and then do 3 sets of 10 reps.

(Learn how much weight should I be lifting”).

And then next time?

Do more than last time:

• Did 3 sets of 10 reps of a 65 lb bench press? Do 3 sets of 8 at 75 lbs this week!
• Did 3 sets of 5 pull-ups last week? Go for 3 sets of 6 this week.

This is a great place to start as you start to figure out your weight training routine and goals:

There is evidence of 3 or 5 sets performed leading to more gains in endurance, size, and strength when compared to just doing 1 set per workout.^[6] If you are trying to bulk up quickly, or just build more muscle, volume is the name of the game.

This makes sense. You are forcing your muscles to do more work overall.

So, if after your third set you feel like you can do a fourth, go for it. And if you have the energy, get that 5th set.

Any more than that, and you should be thinking about increasing your weight instead. 6+ sets of an exercise with lots of rest makes for a LONG workout, and we are trying to be efficient here.^[7]

If you’re not sure if “3sets of 10” or “5 sets of 5” is right for you, we got you covered.

We’ll build a program that fits your goals, and then adjust it each month based on your progress. Never guess or wonder what you should be doing again.

No more guesswork. Just results. And accountability. And nerd humor. Learn about our Coaching Program:

How to Build a Workout Routine!

Now that you have “edumacated” yourself on how your specific goals influence the number of reps per set, and what sets actually are, you can build your workout program around this info.

TO RECAP, aim for 3-5 sets in the following rep rangers per exercise based on your goals:

1. Endurance: 12+ reps per set.
2. Hypertrophy (bigger muscles): 6-12 reps per set.
3. Strength (dense, powerful muscle): 1-5 reps per set.

Oh, remember that “caveat to all of this” I mentioned above? 

• A recent study showed that heavier weight for low reps created more muscle mass than a higher volume (lower weight for more reps).^[8]
• Studies show that bodyweight training exercises can build muscle, but require a LARGE number of sets per rep, and pushing oneself to absolute failure.^[9]

What this means: studies suggest targeting heavier weight with fewer reps for big lifts like squats and deadlifts to build muscle, while targeting high reps to absolute failure with  bodyweight exercises for muscle building.

Oh, and Nutrition is still 90% of the equation!

Your rep range doesn’t matter nearly as much as you think, so don’t overthink it!

Here are some examples:

1. If you’re trying to build muscle and get bigger, doing sets of 3 or sets of 5 or sets of 10 will ALL help you get bigger, if you’re eating enough to get bigger!
2. If you’re trying to lose weight, it doesn’t matter if you do sets of 15 or sets of 5 if you are consistently overeating by 1,000 calories a day. You need to eat the right number of calories.
3. It doesn’t matter if you train like a bodybuilder, you ALSO need to eat enough food to provide your muscles with enough calories to rebuild themselves bigger and stronger! This is the biggest mistake I see skinny people make when trying to bulk.

This brings me to my final point: because nutrition is 90% of the equation, your sets and reps don’t matter nearly as much as you think they do!

All that matters? Doing MORE this workout than the last workout.

That’s how you build muscle and strength and burn fat: “progressive overload.”

One more rep than last time.

Doing one more set than last time.

Picking up a weight that’s 5 lbs. heavier than last week.

So get out of your own head, and START TODAY:

1) GET HELP: If you want expert guidance and accountability so you don’t have to figure out all of this stuff on your own, I got you. 

Click the red button below to get the details about our amazing online coaching program:

Put an expert in your pocket. Wait, that came out wrong. Learn about our Online Coaching App:

2) FIGURING IT OUT OUT ON YOUR OWN!

Download our free Strength Training 101 Guide! You get it free when you join our Rebellion (the name of our awesome free online community). Sign up in the box below:

3) WORKOUTS YOU CAN DO NOW:

• New to strength training? Read our entire Strength 101 series.
• Starting barbell training? Go to our “beginner weight training” workouts.
• BRAND new to any training? Start with this bodyweight routine, and aim for 3 sets of 10. Work on your form!

Remember: the goal should be to get stronger each workout.

Write down what you did last time, and then do MORE this time.

By continually challenging your muscles to do more, they’ll have to adapt by getting bigger, stronger, burning more calories, etc.

There’s a lot of different truths and fallacies on plateaus and how your muscles can get “used” to working out and stop growing.

If that’s something you’re battling, here’s a way to continue making progress:

Spend a week in a different rep range with different amounts of weight to throw them off.

This will introduce a little chaos into the system, which could be a good thing, unless you’re Batman.

After a week of mixing it up, go back to your regularly scheduled routine and you’ll be right back on track.

Make sure you know what you want, and then design a plan to get there.

-Steve

PS: If you want a nice shiny app to tell you EXACTLY how many seps and reps to do, our shiny new app will do just that!

You can sign-up for a free 7-day trial to Nerd Fitness Journey, which will build a workout around your experience level!

Jump in right here:

###

All photo citations: Evel Knievel, Me riding a bicycle, Bicylelifter, Project Story 1/3

from Blog – Nerd Fitness https://ift.tt/2A0m9aq
via IFTTT

Pull-ups are my favorite exercise of all time.

But what if you can’t do a pull-up yet?

The answer: read this ultimate guide on getting your first pull–up ASAP!

We have helped hundreds of Online Coaching Clients get their first pull-up, and we’ll cover our exact strategies below! 

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

As part of our Strength Training 101 series, we give you an exact plan to follow leading you to your very first full pull-up:

• Tips on how to start doing pull-ups.
• Level 1 Pull-up Workout: Bent Over Dumbbell Rows
• Level 2 Pull-up Workout: Inverted Bodyweight Rows
• Level 3 Pull-up Workout: Assisted Pull-ups
• Level 4 Pull-up Workout: Negative Pull-ups
• Level 5: Doing Your First Pull-up or Chin-Up
• Level 6: Advanced Pull-up Moves

If you can already do a pull-up (woot!), you might want to check out our article on proper pull-up form, although we’ll cover a lot of the same material here.

Let’s do this thang.

Tips on How to Start Doing Pull-Ups

Before we get into exercises to progress into a pull-up, let’s chat about some general strategies:

#1) This should hopefully be obvious, but the more you weigh, the more you have to lift in order to complete a pull-up.

If you’re truly serious about completing a pull-up, start by getting your diet under control. 

As we say here at Nerd Fitness, 80-90% of weight loss comes down to what you eat (#4 in the Rules of the Rebellion).

Here are some resources to help you with weight loss:

• Tried to lose weight in the past without success? I hear you, weight loss is super tough. Learn why in our article “Why Can’t I Lose Weight?” for a deep dive into the subject. We also have the 5 Rules of Weight Loss to help you get going.
• Not sure what a proper diet looks like? Check out our guide on healthy eating for a full lesson on nutrition. 
• Wondering if Paleo, Keto, or Veganism can help you with weight loss? They might. Read our guide on determining the perfect diet (for you). 
• In the above guides, you’ll find me stating that losing weight comes down to eating fewer calories than you burn. Not sure how many calories you need? Check out our guide on calculating your daily caloric requirements.

#2) MAKE YOUR “PULL” EXERCISES A PRIORITY. A lot of people do every other exercise before doing any back-related exercises, if they do any at all.

After warming up properly, your first exercise should always be the stuff that you want to work on the most – in this case, it’ll be your back muscles.

Until you get your first pull-up done, focus on the back exercises detailed in the levels and workouts below.

#3) The progression below is a path that works for most people, but does NOT need to be followed to a T.

I give sample sets and reps and when to move up, but if you feel like you can progress sooner or want to try doing full pull-ups sooner than I recommend, that’s OKAY.

This is the slower progression method, where some people will want to do fewer reps and progress to the next levels sooner – that’s okay.

I recommend moving up to the next level when you can do 3 sets of 8 reps of a particular exercise. If you want the accelerated path, move on up as faster as you can do 3 sets of 5 reps. You do you boo.

Want someone to build you a custom made progression plan for doing your first pull-up? Our 1-on-1 Online Coaching Program will do just that, plus your coach can review your movements through our app so you’ll know your training correctly and safely.

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

Level 1 Pull-up Workout: Bent Over Dumbbell Rows

We’re going to start with bent-over dumbbell rows, the most basic of back exercises, in case you’re starting from ABSOLUTELY square one.

Level 1 Pull-up Workout:

• Bent-over dumbbell rows: 8 reps each arm (or as many as you can do)
• Rest for a 2-minute break
• Do another set
• Repeat until you hit 3 sets

What weight should you start out with initially?

Whatever allows you to get to at least 5 reps a set.

Once you can do 3 sets of 8 reps (each arm), it’s time to pick up a heavier dumbbell.

This will allow you to get stronger and stronger. 

Make sure you give yourself at least 48 hours until you do the Level 1 Dumbbell Rows again, so you can include these dumbbell rows for your workouts on:

• Monday
• Wednesday
• Friday

As soon as you can do 3 sets of 8 reps, it’s time to move up to a heavier dumbbell.

• Once you can lift a 25-pound (10kg) dumbbell or heavier, consider moving up to the next level.
• If you are a little bit bigger than the average bear, you might want to stick with this step until you lose a little bit more weight and get stronger – maybe go to 35 or 40-pound (18kg) dumbbells.

Want help designing your own workout routine? I’ve got two options for you.

The first is to head over to “Build Your Own Workout Routine” and get your hands dirty. Our guide will walk you through building a full-body exercise program in 10 simple steps.

The second is to have a Nerd Fitness Coach do all the heavy lifting for you (not really, you still have to lift stuff), by having them build you a tailor-made workout routine:

Click here to have a Nerd Fitness Coach build you a routine to start crushing pull-ups!

Level 2 Pull-Up Workout: Inverted Bodyweight Rows

Bodyweight rows are the PERFECT precursor to pull-ups – they work the same muscles, and have you lifting your own bodyweight, just at a different angle.

For this level, we’ll provide you with two options: You can also make adjustments.

OPTION A: IF YOU HAVE ACCESS TO A GYM OR WANT TO JOIN A GYM:

You can follow the rest of this workout as part of our 6-Level Gym workout guide, which will help you go from total gym newbie to pull-up progressing badass!

At your gym, find your Smith Machine and set the bar at about chest height. 

A higher bar makes the exercise easier to start:

And as you get stronger, you can set the bar lower:

Here’s a whole post I did on inverted bodyweight rows.

Here’s how to do an inverted bodyweight row (here is a video demonstration with gymnastic rings, but you can start with a bar as displayed in the images below).

 

1. Set the bar at a height where it’s challenging for you to complete 3 sets of 8 reps with two minutes of rest between sets.
2. Clench your butt and keep your abs tight and body straight throughout the exercise. 
3. Pull your shoulder blades down and back towards each other (like you’re trying to pinch a pencil between them behind your back).
4. Focus your mind on PULLING with your arms.
5. Pull until your chest touches the bar (not your neck).
6. As soon as you can complete all 3 sets of 8 reps, set the bar heigh lower to make the exercise more difficult.

If you need to make the exercise less challenging, bend your knees and put your feet flat on the ground:

Level 2 sample workout routine:

• Monday – 3 sets of 8 reps of overhand bodyweight rows

• Wednesday – 3 sets of 8 reps of underhand bodyweight rows (hands reversed)

• Friday – 3 sets of 8 reps of overhand bodyweight rows

(And then go underhand, overhand, underhand the following week)

As soon as you’re doing bodyweight rows where your body is at a 45-degree angle or lower, you can progress to Level 3.

OPTION B: IF YOU DON’T HAVE ACCESS TO A GYM FOR INVERTED ROWS:

You have 4 paths here:

1) Purchase a door frame pull-up bar, hang a pair of gymnastic rings from them. And then follow the same advice as above!

 

2) Use your kitchen table for rows (BE CAREFUL):

3) Do inverted rows between a couple chairs, as we walk you through in How to Do Pull-ups Without a Bar:

4) Move up to Level 3 and progress with caution there.

If you are struggling with rows, you’re not sure you’re doing them correctly, or you’re not sure how to progress to the next level, check out our 1-on-1 coaching program. 

It’s the type of program that helped single mom Leslie lose 100+ pounds and start training with gymnastic rings and handstands! 

Want to get results like Leslie? Let us help you get your first pull-up ASAP! Learn more:

Level 3 Pull-Up Workout: Assisted Pull-Ups

Okay! It’s time to get to ACTUAL pull-ups here! Personally, I don’t like using the assisted pull-up machine in a gym as it doesn’t give you the full feeling of a pull-up, but it’s certainly better than nothing.

Instead, I recommend doing one of these alternatives:

#1) Assisted Pull-ups with chair

Either one foot or two on the chair, depending on your needs. Your feet are ONLY there for support, use your upper body as much as possible.

You can also use a box or similar sized object for the same result:

#2)Assisted Pull-ups with exercise band: 

You can get different types of exercise bands with different levels of strength, or a variety pack for easy progression.

Put your foot in the exercise band and pull yourself up.

#3) Assisted pull-ups with a partner:

Have a friend hold your feet behind you and help you complete each rep. Have them use the least amount of help possible to get you through your workouts.

Here’s how to do an assisted pull-up:

• Clench your butt and keep your abs tight throughout the exercise – try not to swing like crazy.
• Keep your shoulder blades pinched behind you throughout the movement and focus on PULLING the bar down with your arms.
• Use the least amount of assistance that you can handle – as soon as you can do multiple pull-ups with both feet on the chair, switch to just one foot.
• If you’re using an exercise band, try to get a few bands of varying tension so you can decrease the resistance as you get stronger.
• As soon as you can do 3 sets of 8 with assistance, it’s time to move on to Level 4.

For another reference, Coach Jim and Staci show you how to do a variation of assisted chin-up right here:

This is probably the TOUGHEST level before getting your pull-ups. If you get stuck on “assisted pull-ups” and “assisted chin-ups”, you’re not alone. This is where most people get stuck.

We work hand-in-hand with people like you to get them their first pull-up in our Online Coaching Program. If you don’t know how to fit these movements into your workouts, or you just want somebody to give you the exact workout to follow every day, we got you!

No guesswork. No confusion. Just a workout program that’s customized for you.

Finally, a workout that includes Level 3 pull-up exercises

• Monday – Assisted Pull-ups – 3 sets of 8 reps
• Wednesday – Inverted Bodyweight Rows – 3 sets of 8 reps
• Friday – Assisted Chin Ups – 3 sets of 8 reps

This will help you ramp up to Level 4.

Level 4 Pull-Up Workout: Negative Pull-Ups

Okay! We are now DANGEROUSLY close to getting our first pull-up!

The big step at this level is doing a negative pull-up:

1. Grab onto the bar with an overhand grip
2. Jump so your chest is touching
3. Slowly lower yourself under control until you’re at the bottom of the movement.

WARNING: This can be very dangerous if you’re very overweight, which is why I’d recommend moving slowly through steps 1-3 first.

However, once you have a decent amount of back strength (which you got from Levels 1, 2, and 3), doing negatives is a great way to build arm and back strength.

You have two options for negative pull-ups:

1. Hop up on a chair to get above the bar and then lower yourself back down. The name of the game is “in control.”
2. Jump above the pull-up bar, and then begin to lower yourself back down IN CONTROL.

You don’t need to lower yourself so slowly that one repetition destroys you…lower yourself at a controlled speed – Counting to “three Mississippi” during the movement is a good tempo.

Here are the exercises you can include for your Level 4 Workout Routine:

• Monday – Assisted Pull-ups – 3 sets of 8 repetitions
• Wednesday – Body Weight Rows – 3 sets of 8 repetitions
• Friday – Negative Pull-ups – 3 sets to failure – capped at 5 repetitions for each set.

Once you’re doing 3 sets of 5 repetitions on your negative pull-ups, along with your assisted chin-ups and bodyweight rows…you’re ready to do a pull-up.

As you’ll see above, we’re giving you the “pull” exercises if you are building your own workout. If you want a good beginner gym workout program, these movements will fit in perfectly.

Alternatively, we can do all of the heavy lifting for you (well, not ALL the heavy lifting) – we’ll create a specific workout so all you have to do is log into your NF Coaching App each morning and do the workout your coach prescribed!

Never wonder what to do next. Learn how our coaching app can tell you exactly what to do every day!

Level 5 – Doing Your First Pull-up or Chin-up

 

OH BOY! My dear Rebel, it’s time for a…

At this point you have two options:

A chin-up is when you grab the bar with an underhand grip with your palms facing towards you.

Many find chin-ups slightly easier than…

A pull-up is when you grab the bar with your palms facing away from you. Seeing as this is a pull-up guide…

HOW TO DO A PULL-UP, STEP-BY-STEP:

1. Grab the bar with a grip slightly wider than shoulder-width, with your hands facing away from you.
2. Start from a dead hang.
3. Engage your shoulders, pull them down and back towards each other (like you are pinching a pencil between your shoulder blades!)
4. Flex your stomach, pull your body until your chest touches the bar.
5. Slight pause, yell out “I’m a champion!”
6. Lower yourself all the way back down to a dead hang.

We cover all of this and more in our post “How to Do a Proper Pull-Up,” but the above will get you started

Depending on your weight, your level of fitness and strength, and how far along you are in these progressions, you might be able to start with even more than one pull-up.

At this point, you can be a full Gym Class Hero by following a Gym Workout with these movements in there for your “pull” exercises:

 Level 5 routine set up for a week:

• Monday – Chin-ups – 3 sets for maximums repetitions
• Wednesday – Inverted Bodyweight Rows – 3 sets for max repetitions
• Friday – Pull-ups – 3 sets for maximum repetitions

Congratulations! You’re now doing pull-ups. Make sure you watch that video above to make sure you’re doing pull-ups with proper form. Nearly everybody does them incorrectly, with bad form.

Want to make sure you have proper form with your pull-ups? Check out our 1-on-1 Coaching program! Our spiffy mobile app lets you send video of your pull-ups directly to your coach, who will provide feedback so you can perfect your technique.

They’ll also build a workout program that’s custom to your situation, which will have you doing sets of 10 pull-ups in NO time!

Have your Nerd Fitness Coach build you a pull-up workout and check your form! Click here to learn more!

Level 6 – Advanced Pull-up Moves

Once you’re able to do 3 sets of 10 pull-ups or chin-ups, you have a few options:

OPTION #1: Continue to get better at doing more reps – 3 sets of 12, 3 sets of 15, 4 sets of 20, etc.

OPTION #2: Start doing other types of pull-ups 

WIDE GRIP PULL-UPS (grab the bar WAY out with both hands):

SIDE TO SIDE PULL-UPS

RING PULL-UPS

TOWEL PULL-UPS (Great for grip strength)

OPTION #3) Add weight with a weight belt and do weighted pull-ups or weighted chin-ups:

Personally, my favorite thing to do in a gym is weighted pull-ups; if you’re at this level and interested in doing so, here’s what you need to do:

1. Get a weight belt. I bought this one on Amazon and it’s worked out incredibly well for me. I’ve tried doing the whole “put weights in a backpack” and it certainly works, but the angle of the weights hanging off your back is weird. With a weight belt, the weight hangs down between your legs (not a euphemism) so it feels more natural.
2. Add small amounts at a time. Most gyms will have 2.5 lb (roughly 1kg) weights; you might feel stupid putting on a big weight belt and only hanging a tiny weight off it, but you need to start somewhere.
3. Consistently add more weight. I’ll warm up with two sets of 5 pull-ups with no extra weight, and then do 3 sets of 5 weighted pull-ups. If I can complete all 3 sets of 5 reps (with my chin over the bar for every rep), I’ll make a note to add 2.5 or 5lbs (1 or 2kg) to my weight belt for the next time.

Here’s how to incorporate these Level 6 exercises into your gym workout routine:

• Monday – Weighted Chin Ups – 3 sets of 5 reps
• Wednesday – Elevated Feet Body Weight Rows – 3 sets of max repetitions
• Friday – Wide Grip Pull-ups – 3 sets of maximum repetition
• (The following week, I’d alternate by doing the chin-ups without weight, and then doing weighted pull-ups

Where do you go from here? How about working towards one of the most impressive exercises of all time? The MUSCLE UP (warning: uber advanced)!

 

Our new app, Nerd Fitness Journey, not only has an adventure to get you your first pull-up, but we’ll also show you exactly how to do cool bodyweight tricks like the muscle-up too. No guesswork needed here, just jump into the app and follow the missions and workouts for the day.

You can try your free trial TODAY, right here:

Lift Yourself Up (A Life With Pull-Ups)

No matter your starting point, you CAN do pull-ups.

And you WILL do pull-ups with this guide. 

You don’t need to follow the progression above exactly – it’s merely one path that you can take in order to reach the promised land…where the pull-ups flow like wine and the women instinctively flock like the Salmon of Capistrano.

Just ask Christina, who can now do multiple sets of pull-ups – her story is incredible:

Or Bronwyn, who lost 50+ lbs and now does chin-ups with her daughter on her back!

For people looking for the next step, we’ve built 3 options that might float your boat:

1) If you are somebody that wants to get results like the women above and follow a tailor-made pull-up strength 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.

Click here to learn how Nerd Fitness Coaching can help you achieve your first pull-up!

#2) Exercising at home and need a plan to follow? Check out Nerd Fitness Journey!

Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally). We even have an awesome adventure to help you get your first pull-up!

Try your free trial right here:

3) Join our free community, the Nerd Fitness Rebellion, and we’ll send you our free Strength 101 Guide, which you can get when you sign up in the box below:

Follow the path that works for your schedule, your experience, and your level of comfort with this movement – there’s no shame in going slowly and progressing safely.

And if you’re gung ho about pull-ups, ready for negatives and trying to squirm for that first rep, feel free to go for it. Just be safe.

When you DO finally do a pull-up, I want to be the first to know – email me at steve@nerdfitness.com and tell me about it!

For the Rebellion,

-Steve

PS: Check out our other three articles on pull-ups:

• How to Do a Proper Pull-up (Correct Form)
• 5 Common Pull-Up Mistakes
• How to Do Pull-ups Without a Bar

PPS: Want to learn more? Read the rest of the Strength Training 101 series:

• Strength Training 101: Beginner Strength Workouts
• 6 Gym Workouts for Beginners
• How to Find a Good Personal Trainer
• Strength Training 101: Inverted Rows
• Strength Training 101: How to Squat
• Strength Training 101: The Press
• Strength Training 101: The Deadlift

###

from Blog – Nerd Fitness https://ift.tt/2oCDzq1
via IFTTT

Welcome to the Ultimate Beginner’s Guide to the Gym! 

As part of our Strength 101 series, this guide will dive deep into everything you need to know about working out properly in a gym.

By the time you finish reading, you’ll never have to wonder “what should I do in the gym?”

I bet I also make you laugh once or twice with bad jokes or perfect gifs.

We’ve helped thousands of Online Coaching Clients build confidence and start strength training in the gym, so I worked with our coaches to create today’s Ultimate Beginner Gym Guide!

Not confident at the gym? Bring a fitness Yoda in your pocket with the Nerd Fitness Coaching app:

Okay, time to start working out. Let’s hit the gym and explore the following:

• Scared to work out in a gym? Read this first.
• How often should I go to the gym?
• Level 1 Gym Workout: Your first day in the gym.
• Level 2 Gym Workout: Cardio Cadet.
• Level 3 Gym Workout: Bodyweight Brigade.
• Level 4 Gym Workout: Dumbbell Division.
• Level 5 Gym Workout: Barbell Battalion.
• Level 6 Gym Workout: Gym Class Hero.
• Gym Etiquette: Tips and Tricks.
• How to build the gym habit.

Scared to Work Out in a Gym? Read This First.

Regardless of your physique, if you are 400 pounds or 100 pounds, going to a regular commercial gym for the first time can be intimidating as hell.

And that’s only if you can get yourself to use 20 Seconds of Courage (A Nerd Fitness rallying cry) to walk in the door!

I know many people who say “gyms are not for me,” or “gyms are dumb” and never even go into one, simply because gyms can be scary/not welcoming/not cool.

By the way, if you don’t have a gym membership, here’s how to find the right gym, and 6 things to know before joining a gym.

Now, if you CAN work up the courage to walk through the door, you’ll be faced with the following:

• People with pained looks on their faces dutifully using machines that somewhat resemble medieval torture devices.
• Others on cardio machines, treadmills, and ellipticals, and you can already picture yourself wiping out and ending up in a YouTube fail montage.
• Really strong jacked people picking up heavy free weights so effortlessly that you can’t help but instantly compare yourself to them…and get intimidated.

If you struggle with self-confidence, or you don’t love how you look, you might assume that everybody around you will be judging you the whole time and don’t want to subject yourself to this torture.

In fact, you might think that somehow you need to get in shape FIRST, and THEN you can go to the gym…

Wrong!

You go to the gym TO get in shape. And I will get you there.

If you are going to start using a gym, here are some truths you need to know:

1. Everybody around you is just as self-conscious as you are. Yes, that super jacked dude. Or that thin (or jacked) fit woman on the elliptical. They aren’t focused on you, because they’re too busy living inside their own head wondering if everybody is thinking about them.
2. Everybody starts somewhere. You don’t look good so that you can then go to the gym. You go to the gym to get stronger, more confident, and then look good.
3. MOST will applaud you for trying. When I see somebody who is severely overweight at the gym, it makes me happy – they’re trying to better themselves! That’s freaking AWESOME. This is the mentality 90%+ of the people will have.
4. MANY will be too self-focused to even notice you. These are the dudes lifting up their shirt in the mirror to check their abs, doing bicep curls in the squat rack, and/or making sure they take photos to post on Facebook to prove they did in fact go to the gym. #Fitspo #Instagram #OtherNonsensicalHashtags
5. A RARE few will judge. Though, they’re not just judging you, I promise. They’re judging EVERYBODY around you, because they can’t help but compare themselves to others and they’re terrible people. This is no different than in real life. Screw these people, haters gonna hate, slaters gonna slate.

Sure, you can say “people are mean, the gym is scary, I just won’t show up.” But then, the terrorists win. And so do those people. So f*** that!.

Instead, this is going to be your gym mentality:

• Accept that some people suck (like anywhere in life), and most people are indifferent or focused on being self-conscious themselves. Everybody else will applaud you for trying and being there.
• Make an epic Spotify playlist that makes you feel heroic.
• Wear clothes that you feel comfortable in.
• Keep your headphones on, zone out everybody, and go about your business. Imagine you’re the only one there.
• Use 20 seconds of courage when necessary to get you to take action.

We work with all of our Online Coaching clients who are worried about looking foolish in the gym. We know this is a huge challenge, so we create small levels and missions for our clients to get them comfortable in the gym.

We’ve helped people just like you go from sheepish beginner to barbell-wielding badass. Let us help you!

Let us take you from Newbie to Weight Training Hero with our Coaching Program! Get the details here:

NOTE: if you’re questioning whether you should go to the gym during the pandemic, you can follow along with our Beginner Bodyweight Training program at HOME until you feel safe going.

Sign up in the box below and I’ll send you this workout free (along with some other goodies):

How Often Should I go to the Gym?

Many people think they need to hit the gym 6 days per week, dutifully alternating weight training with cardio and bootcamps to get that jacked/toned body they’re after. 

That sounds exhausting and miserable to me…

…and I LOVE the gym!

So here’s what you need to know about gym frequency:

Go as much as you can, or as little as you want. 

All of the workouts in this guide are “full-body workouts” which means they work out all of the muscles in your body. 

And as we lay out in “Strength 101: Beginner Strength Workouts,” your muscles get broken down in the gym and then they rebuild themselves stronger over the next 48 hours.

For that reason, we recommend you hit the gym 2-3 times per week, with a day off or more in between each session. 

This advice comes with a few caveats: 

• If you’re a single mom or working two jobs or just busy living your life and you can only go to the gym once, great! Once a week is better than zero times a week!
• If you have specific athletic or cardiovascular goals you’re training for, then hitting the gym more frequently might get you faster results.
• If you are trying to lose weight, going to the gym more frequently probably WON’T get you faster results. It’s all diet.

“Steve, just tell me how often I should go to the gym!”

Fine! Try to work up to going to the gym 3 times per week.

I like Monday-Wednesday-Friday workout plans.

Start and end the week with good wins! 

Oh, what’s that? You want to exercise on your off days too? Cool. Here’s how what you should be doing on your non-training days.

We craft our workout routines for our coaching clients around their schedules – some people hit the gym 5 days per week, while others only go once a week. We’re all unique snowflakes!

Okay! Now that we got THAT out of the way, are we ready!?

Great! Let’s level up in the gym!

Level One Gym Workout: First Day At the Gym

The toughest part about going to a gym for the first time is just walking through the door.

If you do that, you’ve already gone farther than 74% of the population (a totally made-up statistic that I’m using to prove my point), so give yourself a pat on the back.*

*Don’t have enough mobility to pat yourself on the back? We’ll help you with that too.

So on your first day in the gym, just GOING to the gym is a big step in the right direction. And I’m proud of you.

Note: You might need to also change into gym clothes if you’re coming from work. I know walking out onto the floor in gym clothes might be intimidating too (another chance to use 20 Seconds of Courage).

But now you’re wondering, “Steve you half-witted, scruffy-looking nerf herder, what do I DO on my first day at the gym?”

If you haven’t already done so, ask somebody at the front desk the following:

• “Hey I’m new here, could I get a tour of the gym?”
• “Excuse me, today’s my first day, can you point me in the direction of a place I can stretch?”
• “Can you help me work the treadmill?”
• Go full YOLO and try to figure these things out on your own.

If you’re able to get a personal tour, great! Ask the treadmill question when you get to them. If they can’t walk you through, just do a lap yourself and see where things are and who is doing what.

Pro tip (also works outside of the gym): pretend like you’re confident – even if you’re dying inside – walk with purpose, and nobody will question why you’re doing what you’re doing.

So, when you’re ready, walk over towards the stretching area, and do a few basic mobility/warm-up stretches while continuing to get the lay of the land and see what people are doing (don’t stare excessively, cool? cool).

Not sure what to do for warm-up movements? That’s okay!

Day 1 Beginner Warm-up Routine:

• Roll your head in half-circles slowly, from shoulder to shoulder. 5 circles in each direction
• Slowly roll your shoulders forwards and backwards. 10 each way.
• Keep your legs stationary, and twist your torso, left and right. 10 twists on each side.
• Quad stretch: Hold each stretch for 5 seconds. Do 3 on each side:

• Cross one arm in front of your chest, then the other, as demonstrated here by lead coach Jim: Hold each stretch for 5 seconds. Do 3 on each side:

These movements have the awesome side-effect of you being able to look around the gym and get the “flow” of things, while still looking busy. Jim STILL uses this “trick” when checking out new gyms.

A dynamic warm-up is the appetizer to ANY main course of strength training.

Really, just get your body moving. We don’t have to make you a gym warrior on Day 1. Some stretches and sightseeing will be good enough.

LEVEL 1 MISSION: Take a lap around the gym and do your stretches.

If you walked out right now after doing these things, it’s still a win for Day 1 in a gym. Seriously – I don’t care what you do on Day 1 – as long as it leaves you feeling good enough to come back for a Day 2!

LEVEL 1 RECAP:

• Walking through the door makes you a winner.
• Ask for a tour if you need to know where things are!
• Change into workout clothes.
• Stand in one spot, do a few stretches, get the lay of the land.

If you’re up for MORE or ready to level up consider going to the next level, become a cardio cadet!

Tired of not seeing results? Learn how our coaching program is changing lives:

Level 2 Gym Workout: Join the Cardio Cadets

Get on the treadmill and start it up, based on the staff’s instructions.

If you weren’t able to get instructions, many treadmills have a “quick start” button that will start things up.

Why start with just walking?

It gets you moving and out of your head! I know you’re smart – you’re reading NERD Fitness. But you also probably deal with paralysis by analysis a lot by overanalyzing everything, so we need to get OUT of our heads and get moving!!

Not only that, but walking is an AMAZING form of exercise. Walking is how Tim, the NF Prime member, lost 50 lbs through walking and nutritional changes. Don’t underestimate walking!

So, for your first 10-15 minutes, just walk. Set the treadmill at 3mph or 3.5 or whatever speed is comfortable but not too strenuous.

A speed that gets you moving and gives you a chance to decide what you’ll do next while you look around the gym. (Aka, it gives you a chance to get out of your head and stop thinking everyone is looking at you. They’re not)

LEVEL 2 MISSION: Do your Level 1 stretches, then spend 15 minutes walking, and then you are free to go home.

Repeat this as many days in a row that you need to until this starts to feel comfortable and you stop feeling self-conscious.

Scientists, Benedictine monks, and German scholars refer to such a thing as a “routine.”

As you get more comfortable, you can increase your walking speed or length of walking (20 minutes, 60 minutes, whatever)

If I’m gonna walk, I like to crush podcasts while doing so (My favorites: Watch out for Fireballs, Pardon My Take, and Bill Burr). Maybe you listen to Harry Potter on Audible.

Whatever floats your boat.

LEVEL 2 RECAP:

• What you do in the gym doesn’t matter – build the habit of going regularly.
• Develop confidence at the treadmill with just walking.
• Start to realize you have just as much of a right to be there as anybody else.
• Give yourself a high five for being you.

This routine of walking and stretching might only be one day in the gym for you, or it might be two months of this before you finally feel like you don’t want to jump out of your own skin while in the gym.

Going to the gym is the habit I want you to build, so this is a great start. Remember, you should be thinking in terms of “days and years,” not “weeks and months”:

We have many coaching clients who spend MONTHS just walking and working up the courage to move beyond the treadmill. That’s cool. We’re all on our own journey, at our own pace, so go at the pace that fits YOUR schedule.

You’re not alone on this journey. Let our Online Coaches help you get started (and level up) in the gym!

Level 3 Workout: Join the Bodyweight Brigade!

After getting comfortable with the stretching/treadmill routine, you may want to hop on a weight lifting machine at this point like the leg press or chest press machine.

Is this progress? Sure!

Can you do this? Absolutely!

But, but, but… we are going to recommend you try some bodyweight exercises instead as your next step.

Controlling your body through space (not outer space) is going to be more beneficial in the long run than strapping into a machine and moving through a set path.

If you can do bodyweight exercises proficiently, then stepping into a machine is “easy.”

The reverse is not always the case.

So, if we’ve convinced you to try some bodyweight exercises, then next thing is to identify a place in the gym you can do bodyweight exercises where you’re not in the way. This oftentimes might double as the place that some people are doing stretches, where you’ve already been before!

If you don’t know, ask the front desk or find a trainer! That’s what they’re there for!

LEVEL 3 MISSION:

After your 5 minutes of warm-up (Level 1) and 10 minutes on the treadmill (Level 2), your next step is to go to a place you can do the Level 3 Gym Workout:

• 10 bodyweight squats
• 10 push-ups
• 10 bodyweight squats
• 10 push-ups
• 10 bodyweight squats
• 10 push-ups

Can’t get through it all? No worries, do what you can.

This style of alternating one exercise with another is called a circuit workout, by the way!

If you don’t know how to do those movements well, watch coaches Jim, Staci, and myself show you how!

HOW TO DO A PROPER PUSH-UP:

HOW TO DO A SQUAT:

These are two key movements in our Beginner Bodyweight Workout Routine, and the foundation of any strength training routine!

If you just did the above mini-workout for a month, you’d be off to a great start! If you’re feeling frisky and starting to find some confidence in the gym, it’s time to branch out more!

LEVEL 3 RECAP:

• Warm-up on the treadmill with a 10-minute walk
• Find a place where you can do bodyweight movements out of the way
• Complete 3 circuits of 10 push-ups and 10 bodyweight squats each at a pace that works for you

Stay at this stage as long as you need, until you can move on!

Note: If you enjoy the bodyweight brigade, or you’re not quite ready to start doing weight training yet, that’s cool too.

We have tons of 1-on-1 coaching clients who have gotten in GREAT shape without ever picking up a weight. It all comes down to constantly increasing the challenge and making progress each week. 

Let us build a bodyweight program that fits your life. Learn more about our Coaching Program!

Level 4 Gym Workout: Join the Dumbbell Division

It’s time to wander into the place that strikes fear in the heart of most gym goers:

The free weight section.

Gulp.

DO NOT FORGET THIS: If you are a 400 pound woman, or 85 years-old, or a 100-pound man, you have just as much of a right to be in the free weight section as anybody else.

It might take yet another 20 Seconds of Courage to wander in there, so I’m challenging you to try it.

LEVEL 4 MISSION:

After you do 10 minutes of walking on the treadmill, go to the dumbbell section, grab a single 10 lb (4.5kg) dumbbell, and find a flat bench like this:

Stand next to that bench, and make sure nobody is using it. If somebody is at a bench nearby, ask them “is anybody using this bench?” If they say no, put your towel on the bench, your 10 lb dumbbell on it, and stand next to it.

We’re going to add a 1-arm dumbbell row to our circuit above:

That’s it! Just one dumbbell exercise! Boom! You are now weight training like a boss.

Here’s your new Level 4 Gym Workout Circuit: Dumbbell Division A

• 10 bodyweight squats
• 10 push-ups
• 10 one arm dumbbell rows (10 per arm)

Do this circuit once, and then repeat two more times if you’re feeling good.

To recap, or if you skipped Steps 1-3 (I’m only slightly offended), here’s how to properly do:

A BODYWEIGHT SQUAT:

A PROPER PUSH-UP:

Congrats! You’ve used dumbbells!

Remember, everybody started somewhere, and we’re just working on getting you comfortable being in the free weight section.

Want to continue adding dumbbells movements into your workout? Let’s add them to the squats.

Use the same dumbbell to do “goblet squats.”

They’re named as such because it looks like you’re holding a goblet that you don’t want to spill.

Here’s a video of Staci and Jim demonstrating the Goblet Squat pulled from our self-paced course, The Nerd Fitness Academy:

 

So your Level 4 Gym Workout: Dumbbell Division B is 3 circuits of the following:

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

If you go to the gym 3x a week, work your way up to the following routine:

• Light stretching and walk on the treadmill for 10 minutes
• 3 complete circuits of this beginner circuit
• Go home and eat good food and play video games

This will put you ahead of 95% of the gym going population. You’ll be on a great path to building a healthy, antifragile, resilient body.

Add a little more weight here and there- making the minimal possible jumps each time (going from 10 lb to 12.5 lb dumbbells, for example).

Make your push-up variation a little harder over time.

You can stick with the above for MONTHS.

Ready for another upgrade?

The last dumbbell exercise to learn is the dumbbell Romanian deadlift (RDL). This is like a cousin of the bodyweight squat where we move through the hips more than the knees.

Grab a pair of dumbbells now, push your hips back and bow forward like you’re being polite. Or, you’re like one of those novelty “drinking birds.”

Bring the dumbbells down to about your knees, not to the ground, then stand back up.

You can see the exercise right here:

Every other workout, swap out the goblet squat for the dumbbell Romanian deadlift.

So our circuit is now alternating with each gym workout.

Do 3 circuits of each if you can! If the weight is too light, use heavier dumbbells the next time you train.

Level 4 Gym Workout: Dumbbell Division C:

• 10 goblet squats OR 10 dumbbell Romanian deadlifts
• 10 push-ups
• 10 dumbbell rows per arm.

LEVEL 4 RECAP:

• Remember you have just as much a right as everybody else to use the free weights.
• Take a deep breath, go into free weights section, and get a 10 lb. dumbbell.
• Learn to do a bent over row and goblet squats.
• Learn to do dumbbell Romanian deadlifts.
• High five yourself for weight training.

Training with dumbbells opens up infinite possibilities.

Okay, probably not INFINITE possibilities, but close enough.

If you are somebody that wants to learn how to train with dumbbells even more seriously, or you’re looking for ways to put that dumbbell set you have in your garage to proper use, let us help!

If you have a great program to follow, you can get in incredible shape with just a set of dumbbells.

Let us create a dumbbell workout for you that’s ACTUALLY fun! I promise. Learn more about our Coaching Program:

Level 5: Enlist in the Barbell Battalion

The two final pieces of the puzzle are things I want for you so badly, I can taste it. These two exercises have changed my life, our lead coach Jim’s life, Staci’s life, and the lives of hundreds of thousands of people in the Nerd Fitness Rebellion:

Picking up a barbell, and learning how to squat and learning how to deadlift.

There’s something powerful about old-school strength training with exercises like the back squat and the deadlift.

Show me somebody that’s strong at both of these movements, and I’ll show you somebody that’s in better shape than most of the human population.

But wait!

Even an empty barbell can be heavy, so before we jump into the deep end, you need to be able to complete our circuit with the following weights:

Level 4 Gym Workout: Dumbbell Division C:

• 10 goblet squats – 45 lbs (20Kg dumbbell), 10 RDLs with 20 lbs (9-10 Kg dumbbells)
• 10 push ups (on knees or regular)
• 10 dumbbell rows with each arm  – at least a 20 lb dumbbell

Can’t do those movements at that weight, or not sure what they are? Go back to the Level 4 Gym Workout.

YOUR LEVEL 5 MISSION:

WHEN YOU ARE READY, please read the following:

Strength Training 101: The Squat

And here is a quick video demonstration of the Squat, but I would REALLY read our full article!

And then I want you to find a squat rack:

THIS IS ONE TYPE OF SQUAT RACK (the barbell is NOT connected to the apparatus). USE THESE:

THIS IS A SMITH MACHINE (bar is attached to apparatus). AVOID THESE:

Note: if you are training in a hotel gym, an apartment gym, or at some locations like Planet Fitness, they might NOT have a squat rack!

This is due to them not wanting to be liable for somebody using a barbell incorrectly, so it’s easier for them to just tell you “A Smith Machine is the same thing.” It is not, in fact, the same thing. You need a gym that has an ACTUAL squat rack with a free barbell.

If your gym doesn’t have a squat rack, and you want to start barbell training, I would strongly consider finding a new gym or just hanging out in the Level 4: Dumbbell Division!

If using a squat rack scares the crap out of you: wait to attempt your FIRST trip to the squat rack when the gym is nearly empty, or recruit a buddy who knows what they’re doing. If there’s a special day you can go VERY early to the gym, or VERY late, or during the workday, do it then.

Watch this video from The Nerd Fitness Prime about how to set the ‘pins’ in the squat rack to put the bar at the proper height!

YOUR NEXT LEVEL 5 MISSION:

Attempt 1 set of a 5 barbell squats with JUST the bar (first ask the staff or a trainer how much the bar weighs: most standard barbells weigh 45 lbs (20Kg) but your gym might not have standard barbells).

You can then complete our tried and true circuit – replacing goblet squats with barbell squats.

So our circuit is now 3 circuits.

Level 5 Gym Workout: Barbell Battalion A:

• 10 barbell squats or 10 dumbbell Romanian deadlifts
• 10 push-ups
• 10 dumbbell rows/side

(See Level 4 for explanations on the Dumbbell deadlifts and rows)

Congrats! You’re using barbells! If you haven’t already read NF’s Senior Coach Staci’s transformation story of how she went from barely being able to lift a 10 lb dumbbell to now deadlifting 425 lbs, it’s a really inspiring story! 

Speaking of Staci, let’s move on to her favorite exercise (and mine!)…

YOUR NEXT LEVEL 5 MISSION:

Read: Strength Training 101: The Deadlift

And watch the video demonstration here:

The deadlift movements starts with the weight on the ground, and ends with it back on the ground.

If you’ve got regular, large weights (usually 45 lbs/20 kgs) on each side then the bar sits the proper height off the ground.

Some facilities have lighter plates at that same large diameter. Use them.

If you are lifting less weight (or just using the bar to start off) then DON’T do the deadlift from the ground. The bar will be too low to the ground and mess up proper technique.

Instead, do the following to start your deadlifts at proper height:

1) Use blocks to adjust the barbell starting height:

2) Use the safety bars in a squat rack to set the height of the bar correctly!

3) Do the Romanian deadlift instead! (Whew, glad we learned that!). It’s the exact same movement as the dumbbell Romanian deadlifts, you’re just using a barbell instead.

START WITH A LIGHT WEIGHT – JUST the bar. As we cover in our “How much weight should I lift?”, you should ALWAYS start with just the bar.

And work on technique.

Only then should you start adding more weight, and add it slowly – you’ll be picking up heavy weights in no time, so don’t rush it.

Here’s Staci demonstrating a proper barbell Romanian deadlift from Nerd Fitness Prime:

 

Once you’ve started doing these two movements in your routine, your two alternating gym days will look like this. Simply alternate every time you go to the gym (with a day off in between sessions).

Level 5 Gym Workout: Barbell Battalion:

Day A Circuit – 3 rounds of:

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

Day B Circuit – 3 rounds of:

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

Not sure what a bodyweight row is? It’s an AMAZING exercise that you’ll need to master if you’re going to get your first pull-up or chin-up one day! 

Read our article on bodyweight rows, and also watch our quick video demonstration here of Staci doing them:

LEVEL 5 RECAP:

• Barbell training will change your life like it has changed mine.
• Learn to squat and learn to deadlift properly.
• Focus on proper form, and slowly start to add weight to the bar.
• You are now a gym “regular” and I salute you!

Now, I know the barbell squat and barbell deadlift are two complex, potentially scary exercises. It’s important to get your form correctly now when you are just lifting the bar, so that you don’t hurt yourself once you start adding weight!

If you want a professional to check your form, tell you when to add weight to the bar, and teach you other barbell movements, check out our online coaching program!

Make sure you are doing squats and deadlifts correctly with our Coaching Program! We do video form checks and provide ongoing guidance! Learn more:

Level 6 Gym Workout: Gym Class Hero

Did I tell you that I’m proud of you yet? I really am, I promise. Your mom is proud too. So is your dad, but he just doesn’t know how to express it.

So now you’re thinking: “Steve, I did a barbell squat. It was terrifying but I did it. I tried deadlifts too and those are kind of fun.

What’s next? Give me MOAR!!”

It’s like you’ve finally learned to cook, and now you’re asking for more spices.

So, here in Level 6, we’re going to turn you into a full Gym Class Hero. And it requires you to learn a super standard, incredibly challenging exercise that also happens to be amazing for you…

The pull-up or chin-up!

If you can do a pull-up or chin-up yet, you can read our full guide on how to get your first pull-up or chin-up.

We also have a full article on doing a perfect pull-up or chin-up with proper form, but I would watch this video too for some quick ways to scale the movement to fit your experience level:

YOUR LEVEL 6 GYM WORKOUT MISSION:

Alternate inverted bodyweight rows with pull-ups or an easier pull-up variation every other workout.

So our circuit will be alternating these movements on your A and B Days:

LEVEL 6 DAY A CIRCUIT – 3 rounds of:

• 10 barbell squats
• 10 push-ups
• 10 pull-ups or pull-up alternatives!

LEVEL 6 DAY B CIRCUIT – 3 rounds of:

• 10 barbell Romanian deadlifts/regular deadlifts
• 10 push-ups
• 10 inverted bodyweight rows

Spice it up further! If you’ve read up to this point, and put the work in, we hope you feel like a Gym Class Hero, and you can start to build your own workout!

SO what can you do to add some variety? Throw in or replace another exercise!

Want to do some planks? Put them in the circuit after your other movements!

Lunges to replace the squats or deadlifts one day? Sounds good!

Want to start training with gymnastic rings? Go for it!

Want to learn how to do handstands? Try practicing for 5 minutes at the start of each workout!

There are a ton of different options for what to do and where to go.

If we’ve gotten you more comfortable in the gym, we’ve done our job!

WANT MORE HANDS-ON INSTRUCTION? If you’re looking to get out of the generic workout programs and follow along with a routine that fits your goals and lifestyle, consider checking out our 1-on-1 Coaching Program!

Sure, we help beginners get started with strength training. But we also help seasoned gym-goers take their training more seriously, and even help some folks start competing in powerlifting competitions. 

I personally hired an online coach in 2014, and I’ve been with him ever since. It’s the best money I spend every month, and the best investment I make in myself.

We’ve worked with men and women like Leslie here, a single mom that lost 100 + pounds thanks to following Coach Jim’s program.

She now works on things like gymnastic training and handstands and deadlifts and squats!

Interested in having expert guidance in your pocket? Click on the image below to book a free call with our team!

Get strong as hell and level up with our Coaching Program. Get the full details here:

  

Gym Etiquette: Tips and Tricks

I asked the entire 15-person staff in our Online Coaching Program – most of whom have trained clients in a gym for 5+ years – what information they would share with new gym-goers:

#1) Take your time. The above 6 level workout plan might take you 12+ months to move through, and that’s okay! I would rather you slowly wade into the water instead of terrifying yourself with the thought of cannonballing into the deep end and never even starting a gym routine.

Stick with what you know, and then bit by bit, one movement at a time, branch out and try new things.

Remember: “days and years,” not “weeks and months.”

#2) Do what makes you happy. You might have noticed above I didn’t mention things like bicep curls, bench press, cardio classes, spin class, etc.

If those things make you happy, start adding them to the mix. However, if you are only doing those things because you think you are supposed to, don’t!

The above 6-Stage strategy combined with a healthy nutritional strategy will get you 95% of the way to where you want to go.

I promise. Nerd’s honor.

#3) Write down everything you’re doing and track your progress. Keep a simple note on your phone, write in a notebook, use Evernote, whatever. Write down what you do so that you know what to do next time.

When you get stronger and things feel too easy, you know to move up in weight slowly (and record that too!).

Keeping track of everything is one of the easiest and most important ways to make progress. Staci, Jim, and I ALL still record every workout and never stop trying to get a teeny, tiny bit stronger with each session.

#4) It’s better to lift a TOO LIGHT weight than try one that’s TOO HEAVY. You want to finish the workout saying “hey I could do more, this is encouraging” rather than “that was too much, I hurt myself/failed/and I’m demoralized.”

#5) If you don’t know, ask somebody who works there. If you’re worried that you’re using a machine incorrectly, and you’re sheepish and self-conscious about it, ask somebody who works in the gym.

Usually, there will be trainers that work there walking around the floor – ask them! That’s what they’re there for.

They can help you set the safety bars and pins on the squat rack if you’re not sure how. They can tell you how to adjust the seat on a machine, or how the treadmill works. That is what they are there for!

#6) If you want to hire a trainer for a few sessions, it might be a great investment! Good trainers are hard to come by, but if you happen to like our style of doing things here at Nerd Fitness, we have our own 1-on-1 Coaching Program that will program your workouts and help you fix your diet:

#7) Work out with what you can work with.

If you are a member at a Planet Fitness or similar gym: Your gym might not allow you to do barbell deadlifts, might not have a squat rack, or ONLY have a Smith Machine. If this is true of your gym, this is okay!

Do the best you can with what you have. Like MacGyver.

You can still get quite strong with the dumbbell workouts and bodyweight movements in Stage 4! And you’ll be that much more prepared when you do start working with barbells if you eventually join a different gym.

#8) Don’t let perfect be the enemy of the good. Just going to the gym takes courage.

• Trying a machine for the first time takes courage.
• Picking up a dumbbell takes courage.
• Using the squat rack takes a lot of courage.

Don’t worry about perfect, or having perfect form or the perfect routine after you finish this article, just START! It’s how we all learn: like scientists trying new experiments and subtly tweaking the variables.

These are our favorite tips and tricks with regards to the gym. But I’d be remiss if I didn’t also mention something equally important:

Gym etiquette! 

We’ve created another article in this gym series called “29 Unwritten Rules to the Gym,” to make sure you don’t be an accidental ass in the gym. 

This list includes some obvious things like wiping down the bench after you use it, or not monopolizing a squat rack, but then some other more subtle things that will keep you in everybody’s good graces!

Read 29 Unwritten Gym Rules!

How to Build the Routine of Going to the Gym.

If you read this far, 6000 words later, I have to imagine it means you’re really interested in getting started with strength training! 

The first time going to a gym can be nerve-wracking and exciting, but it’s the 100th, 500th, 1000th trip to the gym where results get made.

And that means you need to BUILD the habit correctly for going to the gym. 

It comes down to a few key things:

1) Accountability! If you’re new to going to the gym, it’s really easy to fall off the wagon once life gets busy. For that reason, I encourage you to be accountable to somebody other than yourself. 

You see, motivation sucks, and will fail you when you need it most. 

So, instead of using motivation, cultivate discipline and accountability. 

Make it almost impossible for you to skip the gym:

• Recruit a friend to join you at the gym! You don’t want to let them down, right?
• Prepay for a bunch of sessions with a good personal trainer.
• Hire an online coach who checks in on you regularly!

2) Focus on hacking into the Matrix and setting up your system! Put your workout time and place into your Google Calendar so that you always know when your next workout is. Focus on creating an environment where you are more likely than not gonna DO THE THING you want to do (go to the gym). We call this “Building your Batcave.”

3) Cultivate a love of constant improvement. Imagine this: you’re no longer going to the gym just to lose weight or look good. Those things are a happy consequence of what you’re really there for:

Because you ACTUALLY like to work out! 

I cannot tell you how many NF Coaching Clients I’ve seen message me and say “Holy crap Steve, I don’t know how it happened, but I actually LIKE working out now!”

Every week, you’re excited to hit the gym because: 

• You’re adding more weight to your squats.
• You are attempting a new personal best for the deadlift.
• You’re trying to get your first pull-up. 
• You get to see your gym friend and hear how his day went.
• You LOVE how you feel after the gym. 

Getting there takes time and energy, but that’s really when life changes and sh** gets magical with regards to your health and fitness.

These are the tools we’ve created to help you turn the gym into something you look forward to:

1) Our popular 1-on-1 coaching program. No more guesswork, no wondering if you’re doing the right program, no shame or guilt. Just results that don’t suck, and a plan that doesn’t make you miserable. 

We keep you accountable to make sure you actually do your workout, we answer any questions you have, and we cheer you on every step of the way:

Expert accountability and support in your pocket. Learn more about our Coaching Program and App

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

Try your free trial right here:

3) Join the Rebellion! Our free community numbers in the hundreds of thousands scattered throughout the globe, and we need good people like you!

You can join by signing up in the awesome yellow box below, and I’ll send you a bunch of free guides and printable workouts, including our Strength 101 guide! 

PHEW!

Okay, by now you should have all of the tools you need to get started in the gym, but maybe you have more questions. If you do, I have answers! 

Simply leave a comment below and I’ll do my best to answer it soon!

I’d love to hear from you too if you found this article helpful. Which gym workout are you following? 

Have you made it all the way to Level 6 yet!?

-Steve

PS: Make sure you read the other 3 articles in our gym series:

• Finding the Right Gym
• 6 Things to Know Before Joining a Gym
• Gym Etiquette: Don’t Break these 29 Unwritten Rules!

PPS: Don’t forget to read our awesome Strength 101 Series either!

• Strength Training 101: Beginner Strength Training Routines
• Strength Training 101: How Much Weight Should I Be lifting?
• Strength Training 101: Finding the Right Gym
• Strength Training 101: Building Muscle Quickly
• Strength Training 101: Inverted Rows
• Strength Training 101: How to Squat Properly
• Strength Training 101: The Overhead Press
• Strength Training 101: The Deadlift

###

Photo Sources:Hardcore Stormies Hit The Gym, Iron Lego, stormtrooper out of line, Venting Off, Scenes from an empty lot in Brooklyn, vol 1., siraphol © 123RF.com, tonobalaguer © 123RF.com, Edvard Nalbantjan © 123RF.com, Oops this doesn’t seem to be London 24th March 2017, power rack,

from Blog – Nerd Fitness https://ift.tt/2lkSJtt
via IFTTT

If you’re looking to run your first 5K, you’ve come to the right place. 

In today’s guide, we’ll cover common questions – and 5 mistakes – about the Couch to 5K program:

• What is Couch to 5K? Why is the Couch to 5K plan so popular?
• Does Couch to 5K actually work? 
• “Will I lose weight with Couch to 5K?” (Mistake #1)
• Do you even like running? (Mistake #2)
• “Am I healthy enough to run a 5K?” (Mistake #3)
• How to start (Couch to 5K Schedule and PDF)
• “How do I not hurt myself running a 5K?” (Mistake #4) 
• 10 tips and tricks for running a 5K.
• What do I do after Couch to 5K? (Mistake #5)
• “What if I own a futon? Can I still do Couch to 5K?”

Before we jump in…

If you’re interested in running a 5k (which you are, ’cause you’re here) you may want to try our new app! It contains a fun adventure that will take you from sitting on your couch to running a full 5k – with plenty of benchmarks in between for you to find your groove. No guesswork needed, just tie your shows and follow along with the app. 

You can sign-up for a free trial right here:

What is Couch to 5K? Why is the Couch to 5K Plan so popular?

“Couch to 5K” is a free program that takes people from their couch to running a 5K race in 9 weeks.

5K is short for 5 kilometers, or 5,000 meters or 3.1 miles.

This running program was invented by Josh Clark of CoolRunning WAY back in the day.

It has since been co-opted and copied by every running blog out there, so we’re going to be referring to a generic “Couch to 5K” program when we talk about it.

(When people ask the question “How long does it take to complete Couch to 5K,” it really depends on which program they pick. 

It might be 6 weeks, or 12 weeks, or 9 weeks. The original Couch to 5K plan created by Cooling Running took 9 weeks).

Here’s the Couch to 5K plan a nutshell:

The program utilizes an uber-popular concept called interval training – moving at different speeds throughout a running session – and lays out exactly what to do every day for 6-12 weeks after starting.

By varying your pacing, your body is forced to adapt to different speeds, your heart and lungs have to adapt to various levels of strenuous activity (and get stronger/healthier as a consequence).

As a result, you actually burn more calories and get better prepared for a race then compared to just training at a constant speed.

In other words, interval training rocks and should be used by anybody who wants to get better at running.

Over the weeks, Couch to 5K slowly ramps up the amount of time you spend running and cuts back the time you spend walking until you’re at the point where you can actually run a 5K without stopping.

“STEVE, I’M INTRIGUED. WHY IS COUCH TO 5K SO DANG POPULAR?”

#1) It’s simple and clear. Print out a PDF or download an iPhone app and for the next 9 weeks you simply do what it tells you:

Today, do this.

Tomorrow, do that.

Repeat.

We’re all busy. Most of us lead hectic lives. And programs that tell us EXACTLY what to do allow us to follow instructions without needing to figure it out ourselves.

Not that us nerds overanalyze things to the point of giving ourselves anxiety attacks…

#2) Most people think running = weight loss. If you’re brand new to health and fitness, and you’re trying to lose weight, you’re most likely overwhelmed at what you should start with and how you should train.

Are you gonna go sign up for a gym membership, hire a trainer, and start doing squats and deadlifts?

As much as I would WISH that was the answer (it’s probably the fastest path to changing one’s physique), it’s often a bridge too far for many folks.

So a majority of newbies equate running with weight loss (which MIGHT be true, but MIGHT not, I’ll explain here), and decide to start with a jog around the block.

#3) Couch to 5K is not overwhelming. It’s a free program (or inexpensive app), and it’s very approachable.

Programs like P90X and Insanity are designed to appeal to people that consider themselves hardcore (whatever the hell that means).

Couch to 5K appeals to people who are overwhelmed at the idea of doing P90X or Insanity or mustering up the courage to go to Crossfit.

Couch to 5K makes you think “maybe I can actually do this…” which is the most important part of any fitness journey: starting.

#4) Everybody wants to “have run a 5K.” If you’re new to health and fitness and working on setting a good obtainable goal, “run a 5K this year” is a great place to start.

• It’s a short enough distance that with some training you can pull it off, even if you have to walk some or all of it.
• There are 5Ks practically every weekend, many of which raise money for charity or are themed in a fun way,
• It’s an amazing activity to do as a group with friends.
• Humans are wired for achievements, progress, and gratification – 5Ks are perfectly designed for that.

So in completing Couch to 5K, you train and get to see yourself progress weekly, you get to finish a race and feel a  sense of accomplishment, and you go home with a medal you can hang on your wall reminding you of the proud moment.

Plus, it might get you in shape!

Maybe…we’ll explore in just a moment.

If you are trying to get in shape, I’ll mention our 1-on-1 Online Coaching Program. I know of no better way to transform yourself than through the help of an expert who knows exactly what to do. We’ve helped hundreds of people run their first 5K and helped others train for triathlons!

Have a Nerd Fitness Coach tell you how to train exactly for your goals! Learn more:

Does Couch to 5K actually work? Will I lose weight Doing Couch to 5K?

“Steve that’s all fine and good. But what do you REALLY think about running 5Ks and Couch to 5K?”

Okay, you got me. I got thoughts. I also got jokes (they’re bad).

RANT INCOMING!

Will the Couch to 5K program help you run a 5k? YES! If you actually stick with it for the entirety of the training program.

Will the Couch to 5K program help you lose weight? MAYBE.

Is Couch to 5K a program that will get you healthy permanently? MAYBE.

Will Couch to 5K make me sexy and look damn good in a bathing suit? MAYBE, but probably not.

Here’s the truth about Couch to 5K: It’s the same truth with popular programs like P90X or Insanity or any other structured workout program:

It totally works and will help you lose weight if you do two things:

1. You actually complete the program, AND
2. You fix your diet.

MISTAKE #1: Couch to 5K totally doesn’t work and won’t help you lose weight if you do two things:

1. You actually complete the program, BUT
2. You don’t fix your diet.

As sexy as it is to think that just going for a run will help you lose weight, the data doesn’t back it up. In fact, as Time Magazine rightly pointed out years ago and got yelled at for telling the truth, exercise alone won’t make you lose weight.

I believe that to be especially true when exercise is only steady-speed cardio.

In fact, many people gain weight after starting an exercise routine and get completely demoralized.

What gives?

As we say here at Nerd Fitness, you can’t outrun your fork, and nutrition is 90% of the battle.

If you go for a mile run and then stuff your face with extra calories “because you earned it,” you’re going to gain weight.

It’s not because you have a slow metabolism, I promise. It’s because you’re consuming too many calories.

This is Common Mistake #1: not fixing your nutrition if you’re running for weight loss!

If this were a movie, nutrition would be Tom Cruise in Mission: Impossible and exercise is that funny sidekick who helps Tom. Let’s be real here, Tom is doing all of the heavy lifting to make that movie what it is.

Couch to 5K helps people run a 5K.

That’s it.

It’s not designed to help you lose weight or build a body you’re proud of. It’s also a temporary program that lasts a certain number of weeks until you run your 5K.

For Couch to 5K to be successful for you long term, and for it to help you lose weight, it needs to be the catalyst that causes you to build a consistent long term habit of exercise and changes how you think about food.

Remember: you never get to be “done”, so you need to enjoy the journey and look forward to exercising daily.

You also need to train the right way to build the type of body you want! And eat the right way.

That’s priority numero uno.

I know nutrition is a really challenging, complex, controversial topic (Keto? Paleo? Ah!), which is why we make it stupidly simple for smart, good looking, modest people like yourself.

In addition to our online coaching program that guides you on making healthier food choices, we also created a free 10-level NF Diet blueprint you can hang on your fridge next to your Couch to 5K PDF.

Print it out, hang it on your fridge, and follow the instructions to level up every 2 weeks! You can get yours free when you sign up in the box below:

Now that we have the “will I lose weight?” stuff out of the way, I have two BIG questions to ask you:

Do you like running?

Are you healthy enough to run?

Do you even like running?

Bodybuilder Ronnie Coleman said it best: “Everybody wanna be a bodybuilder, don’t nobody wanna lift no heavy ass weight.”

In other words: “Everybody wants to be in shape, and look great, but nobody wants to put the work in to actually GET in shape and look great.”

And yup, getting in shape is tough; if it were easy we’d all look like Captain America and Wonder Woman.

Instead, 70% of America is overweight and 30+% are obese. Crap.

Which brings me back to the most crucial question of this entire 5K process:

Do you even LIKE running?

The world is split into three groups:

• People that like running and want to run.
• People that don’t like running but eventually learn to love it.
• People that don’t like running and will never like running.

Here’s that Ronnie Coleman quote, slightly adapted: “Everybody wants to have run a 5K, but many people don’t actually enjoy running.”

Running a 5K is a great achievement and a worthwhile fun goal, but it’s only one way of thousands to “get in shape.”

Many people feel like Andy Dwyer in Parks and Rec when they go running.

Some people love that feeling of anguish or pushing beyond the limits, and that’s awesome!

But for everybody else, they make Mistake #2: they force themselves to run even though they don’t like it!

So before you start Couch to 5K, think of it as a science experiment:

“I hypothesize that following Couch to 5K will help me run a 5K. I also hypothesize I’ll enjoy the process, enjoy how I feel after a run, enjoy running a 5k, and/or enjoy the achievement of having run a 5k.”

And that’s all this is: an experiment to see if running is the type of exercise you want to continue doing consistently for the next few years.

If 2 weeks into Couch to 5K you’re miserable and hate it: fantastic!

You just discovered that you hate running and are now free to NEVER RUN EVER AGAIN FOREVER. It doesn’t make you a failure.

It means your science experiment produced a result that you can now use to inform future exercise decisions.

Again, it doesn’t make you a failure.

It just means you found a type of exercise that doesn’t work for you.

If you discover you LOVE running and how it makes you feel: fantastic! You can now make running part of your regular exercise routine. Combine this with a good nutritional strategy, and you will build yourself a runner’s physique. And you’ve found something you can do for the rest of your life.

If you are running to prove something to yourself, because a friend is doing it, because you’re raising money for charity, or anything else: fantastic! Do Couch to 5K and then decide after if this is the strategy that you enjoy and want to stick with permanently.

Don’t make Mistake #2: If you’re ONLY doing this to lose weight and it’s making you miserable, quit. Don’t run. Ever.

Instead, pick an exercise you actually enjoy. But not because the exercise is going to help you lose weight – because doing an exercise you love is a constant reminder of “I’m making healthier choices, and thus I should probably eat healthier!”

If weight loss above all else is your goal, I’d recommend our Beginner Bodyweight routine you can do at home and combine it with our “beginner’s guide to healthy eating.” I can promise that if you read those strategies and start to implement them in your life, you’ll see results without ever having to set foot on a treadmill.

Phew! Okay, that covers “do you actually LIKE running?”

There’s another massive question you should be asking yourself before you start…

Are you healthy enough to run a 5K?

Just because you WANT to run doesn’t mean you SHOULD necessarily start running just yet.

It could be a fast track to injury, disappointment, and misery!

Those are literally three of my least favorite things. The fourth being brunch.^[1]

Back to your health: are you physically ready to run?

If you’re at or close to your goal weight, then starting a running program is a good idea.

Read the section below on “How to not get injured doing Couch to 5K” and get started.

If you are obese or very overweight, I think (power) WALKING a 5K is a great goal for the immediate future.

However, I think Mistake #3 would be running a 5K before properly preparing your body for it! In fact, running prematurely without addressing your weight might cause damage to your joints and ligaments and cause you to backslide a whole bunch.

WHAT I WOULD DO INSTEAD: Focus on healthy eating, building the habit of daily walks, and follow a beginner strength building routine like the Beginner Bodyweight Circuit.

This will build you a solid foundation of strength, core strength, and endurance.

Download our free Bodyweight Workout Worksheet when you sign up in the box below:

Here’s why you should focus on strength and nutrition before pounding the pavement with hours of running:

• As you begin to drop weight, a lot of the stress on your joints, organs, bones, etc. will start to decrease.
• As you strength train, the ligaments that hold your body together will become stronger and more adequately prepared for the rigors of running.
• As you refine your running form to minimize resistance and jarring shocks throughout your body, your body will learn to become more efficient.
• When you start to approach your goal weight, you can start to introduce increase your speed from power walking to jogging – with correct running technique (see below) – and staying healthy.

“STEVE, I was all excited to run a 5k, and now you have me demoralized. I’m overweight but I still want to run!”

Okay okay okay, fine! I don’t want to keep you from exercising, I want to help you build momentum and make you antifragile.

Obviously, you’re going to do what you’re going to do, and if running before your physically ready is what you want to do, go for it!

Just do it safely, please! Read the section below on proper running technique!

I would still advise that you focus your efforts on strength training, hiking, long walks on the beach…low impact activities that strengthen rather than deteriorate your body.

But you do you, boo.

If you want any help getting in shape to run your 5K, we got you! We help men and women and self-aware robots with our 1-on-1 Online Coaching Program. We offer nutritional guidance, professional accountability, and custom workouts!

Have a Nerd Fitness Coach create a plan so you can run a 5K!

How to start the Couch to 5K Program

“Steve I’m in. I read all of that jazz above and I am ready to get started. Whether I’m walking or running, I want to start Couch to 5K!”

If you’re ready to do the Couch to 5K program, you can download the following which I believe is the Original Couch to 5K Program (they’ve made it quite tough to find!).

The reason it’s tough to find is they’re pushing people towards the official Couch to 5K App.

Here’s another which I found on Antrandado.com

For us Nerds, I’d be remiss if I didn’t mention the super fun Zombies Run! app, which uses interval training combined with fun audio cues and video game mechanics throughout your running sessions.

What I would do next after downloading the program? Do the first day of training!

I would also recommend finding a race that’s 2-3 months from now, and sign up for it even if you’re not ready.

Recruit a friend or two to join you in training and the race!

Doing these things create immediate motivation and accountability.

It’s the strategy that Jaime from Nerd Fitness used to get herself in shape: signing up for races in the future that she wasn’t quite ready for yet.

She also strength trained and dramatically overhauled her nutrition, but she used races as great motivational events to stay on target!

HOW TO FIND A 5K IN YOUR TOWN: Let me google that for you. Type “5K + [your town]”, and I bet there’s a 5k every weekend for the rest of the year coming up. The Couch to 5K app also lists local races for you.

To recap:

• Pick a race that looks fun that raises money for a good cause
• Recruit a friend or two
• Go for your first day of running!

It’s gonna suck, and you’re going to be fine. You’ll get better!

This is exactly what I did years ago when I dressed up like a Caveman with 20 of my friends and raised thousands of dollars for kids with cancer to go to summer camp!

How to Not Get Injured Training For a 5K

If you don’t learn how to run correctly, you’re doomed to develop an overuse injury and that’s going to negate the whole reason you started running in the first place!

This is Mistake #4: Crappy running form!

When you run, you’re putting hundreds of pounds of pressure on your joints and ligaments with each bounding step down the road.

This is then repeated thousands of times over the course of training and a race.

No wonder nearly every runner has tons of stories of injuries they’ve had to deal with. It can be a brutal activity that can wreak havoc even with good running mechanics.

With poor running mechanics, the results are compounded.

And not the GOOD kind of “compounded” like compound interest like you learned in 2nd grade with the story about starting with 1 penny a day and doubling it every day for 30 days.

The BAD kind of “compounded” like plantar fasciitis and stress fractures and sore IT bands and torn ligaments and crazy soreness all the time.

We don’t want that.

I’m going to get super granular into proper running technique in this section, so if you already have perfect running form, you can skip this section. But I’d still read it.

Yeah, you should probably read it.

Here are the “5 Steps to Not Sucking at Running a 5K,” thanks to my friend Jason Fitzgerald of Strength Running:

1) Lean from your ankles.

Lean from your ankles, and keep a straight line from your ankle, through your butt, and up to your head.

If you’re standing still with this slight forward lean, you should feel like you’re about to fall forward.

When you start running, gravity will help keep you progressing forward. A proper lean from the ankles keeps your body in alignment and loads your muscles properly and efficiently.

2) Increase your cadence. Cadence is your stride rate, or the number of steps you take per minute. It will probably seem weird at first, but you’re putting less stress on your legs with shorter foot strikes.

Your cadence should be at least 170-190 steps per minute when you’re running at an easy, conversational pace. It will probably increase once you start running faster—that’s normal.

“Steve, what the hell do I do with “170-190 steps per minute?”

Great question. Go to Spotify and look for 170-190BPM playlists, like these which I found here:

• 170-190 BPM: Hip Hop Playlist
• 170-190 Rock Playlist 

Not on Spotify? Cool. (But like, why?) To get a cadence, try running to Outkast’s “Hey Ya” and time your strides to match the beat. That’s the cadence you’re looking for:

Research has shown^[2] that increasing your cadence and taking more steps (around 180 per minute) provides many of the same benefits of barefoot running: less impact shock that goes up your legs, improved running economy (or your efficiency, which means you’ll run faster with less effort!), and a reduced chance of injury.

You’ll feel like you’re taking way more steps than normal – that means you probably had poor form before and now you’re fixing it!

If your legs get to the point where they’re going this fast, let me know:

3) Foot strike at the right time. When your foot comes down and makes contact with the ground, it should be underneath your body, not in front of it.

Combined with a quick cadence and a slight forward lean from your ankles, you’ll be distributing impact shock evenly—and efficiently.

This aspect of running form is often skipped over by beginning runners.

Instead of focusing on where the foot is landing in relation to the rest of the body, they focus too much on running on their forefoot. If you don’t first land in the right place, a midfoot or forefoot strike will only do more damage.

As you’re running, a good mental cue is to think that you’re just “putting your foot down” in a straight line underneath your body.

There’s no reaching or stretching your leg out in front of you. Practicing this mental cue will have your leg touching down almost exactly underneath your center of mass, distributing your weight evenly and safely.

4) Land on your mid-foot. While not as important as landing underneath your center of mass, becoming a mid-foot striker has a host of benefits.

It can help you avoid a lot of injuries by absorbing impact shock and preventing a severe heel striking running stride.

Heel-striking can’t be entirely blamed for injuries and labeled “bad.”

Even elite athletes heel strike when they run races! It’s not entirely bad— especially if you’re putting weight down on your foot just after you heel strike, instead of directly on the heel.^[3]

What you should focus on is having a higher cadence, landing underneath your body, and not aggressively heel striking.

Try to land with your foot flat on the ground, instead of with your toes angled upwards.^[4]

5) Symmetrical arm swing. Nobody wants to look at you running if you’re flailing your arms wildly all over the place like Elaine dancing from Seinfeld.

An ideal arm swing has your arm bent at about 90 degrees and a front to back swing (not side-to-side).

Imagine a pretend line that goes down your mid-line or center of your body. When you run, your hands should not cross over this imaginary line.

Cup your hands loosely together (no clenched fists!) and if you want to use your arms for momentum, pump your elbows, not your hands.

Once you incorporate these changes into your running form, you’ll feel a lot more comfortable and your injury risk is going to plummet.

For extra credit, learn to run softly and quietly. Foot stomping isn’t allowed and gets increasingly more difficult as you approach 180 steps per minute.

A few other things you want to keep in mind:

• Keep a tall back, chest up. No slouching.
• Look 30-50 meters in front of you – not head down looking at your toes.

Both are easy cues to keep an athletic posture and good running form.

Go back through and read this section a few more times. We know it’s a LOT to think about while running, but it is incredibly important. If you get a chance, have somebody film you running, and then watch your tape back to see how you’re doing.

I should note that we provide form checks to our coaching clients. Through our awesome app, you can record a video of your running form or exercise technique and send it right to your coach! That way you can know your running and training safely and correctly!

Have a Nerd Fitness Coach check your running form. Lean more by clicking here!

10 Tips and Tricks for Training for Your 5K

Although the Couch to 5K Program covers specifically how you should be training, it still leaves out quite a few important things (like technique, which I covered above!).

Once you’ve picked your 5K training program, here’s how to get yourself to ACTUALLY follow through on your training!

#1) Recruit an accountability partner. Have somebody that trains with you (or at least somebody you tell about your training), so that each day you can check in with each other.

Wanna be diabolical?

Give somebody else $100 of your money. And tell them you’ll check in with them after your training every day – if you don’t do your run, they’ll donate $50 of that money to a political cause you HATE.

While you’re building the habit of running, you need to make the pain of skipping your run greater than the pain of doing the run.

Do this enough times until you build up enough momentum and get hooked on that runners high so that you actually look forward to training.

#2) Warm-up before, stretch after. Don’t do static stretches before your runs. It’s not doing what you think it is^[5]. Instead, you’re going to warm up your muscles through active movement.

• Do a dynamic warm-up before you run. Continue this by going for a light jog, high knees, and warming up your muscles through movement.
• Do the following cool-down stretching routine after you run. Stretching after for the win!

#3) Make it the first thing you do each day. Build the habit of doing your run first thing in the morning when life hasn’t had a chance to get in the way.

Sleep in your running clothes.

Put your alarm clock/phone across the room. Put your running shoes by the door. By hacking your Batcave, you’ll minimize the steps between you and the new habit you’re trying to build.

#4) Strength training makes running easier. Doing 1-2 sessions of strength training per week (on days you’re not running) will help you burn fat, build muscle, and stay injury-free.

Follow our Beginner Bodyweight Routine, no equipment required. We’ll have you training with your furniture instead:

If you sign-up for our free weekly newsletter, I’ll send you a PDF of the workout so you can track your progress.

#5) Don’t worry about your shoes when you start. Wear whatever shoes you have so that you can just get started building the habit immediately. If you START to love running, read our article on proper footwear and get yourself some better kicks.

The same is true for “running clothes.” Do not let this be a barrier to entry.

Start running first and make sure you like it before you go spending any hard-earned cash on stuff you’re not gonna use.

#6) Sign up for your race as far in advance as possible. Use 20 seconds of courage if you need to, but commit to the race.

If you don’t sign up, you’re going to be much more likely to back out when life gets busy.

But if you pay for it ahead of time, and get other people to run with you, you’re going to be using positive peer pressure to follow through on your commitments.

#7) Your race time doesn’t matter! Who cares if you’re the last person to finish? Like the Rock taught us, it doesn’t matter.

What’s important is that you finish something that you started. That’s a huge accomplishment in itself.

#8) Start a running club or join one at work – the more people you surround yourself with that are doing the things you want to do, the better. Hang out with runners that are faster than you.

You’re the average of the 5 people you associate most with, so you might as well start associating with faster, healthy runners.

#9) Don’t have an in-person running community? That’s cool! Join the Scouts Guild in the Nerd Fitness Rebellion.

It’s the section of our community that does running, biking, swimming, and other distance-based activities!

#10) Hire a coach. Outside of having a group of friends or co-workers keeping you accountable, a coach who routinely checks in with you and your progress can be a godsend. We’ve helped tons of people build the habit of running!

Exercise can actually be fun! Partner with a Nerd Fitness Coach to help reach your goals:

What Do I do After the Couch to 5k?

You made it through the training, and you ran/walked your first 5K! I’m so proud of you.

Gold star.

A+.

So after successfully completing your first 5K, you may be wondering what you should do next. To run again or not…

Many new runners absolutely love the atmosphere at a race; the number pick- up, pre-race motivational speech, cheering crowds, and crossing that finish line.

Oh, and the post-race beer and meal is the best food and drink you’ve ever tasted.

So after the excitement settles down, you need to ask what you want to do next.

Your three options:

1. Run Faster: Sign up for another 5K, keep training, and try to beat your previous race time.
2. Run longer: Maybe you want to run a longer race like a 5 miler, a 10k, or go slay a bigger dragon, like half-marathons or marathons.
3. Pick a different activity: Going from Couch to 5K to Couch doesn’t help you at all. Temporary changes create temporary results.

Notice there wasn’t a 4th option, the option that usually everybody picks:

“Go back to sitting on the couch”

That’s Mistake #5: not having a plan to CONTINUE exercising after Couch to 5K!

As we say at Nerd Fitness: “Temporary changes create temporary results.”

So you have to do SOMETHING next, otherwise all that hard work and training will have been for naught! 

Want help figuring out exactly where you should go from here? I got you!

Pick the option below that best aligns with your goals and timeline:

#1) We have a bunch of NF Coaching clients that are training for 5Ks, 10Ks, half-marathons, and tough mudders. If you want step-by-step guidance on how to lose weight, eat better, and train for races, check out our killer 1-on-1 coaching program:

Have your Nerd Fitness Coach design you a workout to start crushing races!

2) If you want a fun way to start running 5ks, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

Try your free trial right here:

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

Sign up in the box below to enlist and get the Nerd Fitness Starter Kit, including the 15 fitness mistakes you don’t want to make and our guide to the most effective diet and why it works

4) Check out these other sweet running resources:

• Beginner’s Guide to Running: Covering everything you need to start a running practice, including technique, proper footwear, and a training schedule.
• NF Guide to Footwear: What shoes you should be wearing while training!
• Run Faster from the 5K to the Marathon: How to Be Your Own Best Coach.
• Strength Running: A site by my friend Jason Fitzgerald.

To recap our guide on the Couch the 5K plan, these are the 5 Mistakes to avoid:

1. Running a 5K might be a good way to lose weight. It is entirely dependent on your nutrition. The same is true of literally ANY workout program. (Mistake #1: Not changing your nutrition)
2. Couch to 5K may or may not be a great program for you. It depends on how much you enjoy running, and what you are hoping to get out of the program. (Mistake #2: not actually enjoying running)
3. Make sure you are fit enough to endure the rigors of running! If you’re severely overweight, let’s get you in shape FIRST before we put stress on your knees and joints for thousands of running steps. (Mistake #3: Running before you’re ready)
4. Make sure your running technique is solid. It’ll save you years of pain and injury. (Mistake #4: Running with improper form)
5. Recruit a friend or find a way to stay accountable so you actually do the race!
6. Who cares about your race time! Just completing the race should be your goal.
7. Once you finish the race, decide if you want to keep running or if you are going to pick a different activity. (Mistake #5: Not having another goal after completing your 5K)

Okay, it’s your turn. I’d love to hear your experiences when it comes to training for a 5K, and if you enjoyed the process.

Have you DONE Couch to 5K? Did you stick with it?

What challenges did you run into along the way?

Share it in the comments below!

-Steve

PS: I’ll leave you with a final reminder of our 1-on-1 Coaching Program. If you’re blown away by the fact that you don’t have to run to get in shape, but don’t know where else to begin, we got you.

###

photo credit: mripp Fun run, 632imagine © 123RF.com,Four Bricks Tall Morning run with the Fitbit and Laughing Buddha, clement127 Halloween is coming!!, Flash, and Banquet, Andreas Just a Lego Minifig, Reiterlied Wandering in the North,

from Blog – Nerd Fitness https://ift.tt/2mJDXzi
via IFTTT