Get Rid of Man Boobs FAST (5-Step Plan for “Moobs”)

Get Rid of Man Boobs FAST (5-Step Plan for “Moobs”)


These two LEGOs are discussing how they feel about fat on their chest: man boobs.

Can I get rid of my man boobs quickly and naturally?

Awkward phrase? Sure.

But that’s not gonna get us to shy away from the topic here on Nerd Fitness.

We work on solutions to questions just like this with our Online Coaching Clients: awkward questions and challenging situations that are tough to talk about, but can be helped!

This is what we do, and we’re really good at it.

Today, let’s tackle the “moobs” situation head-on by covering all of the following in this MASSIVE guide:

Okie dokie, let’s jump in!

What are “Man Boobs”?

These two LEGOs are fighting over how to reduce man boobs.

Let’s chat about some medical definitions, because it’ll help us put “man boobs” in some proper context.

Most men who struggle with “man boobs” or “moobs” are in this second category, and the “pseudo” means they don’t really have the condition “gynecomastia.”

There is no hormonal imbalance.

Instead, the body is just storing extra fat in the chest area.

I’ll mostly be talking about shedding body fat and building muscle to lose “moobs,” but I will also talk about gynecomastia and medical conditions later.

Next up!

Can You Get Rid of Man Boobs?

Why do some men store fat in their chest?

We all process and store calories differently in our bodies.

And how our body stores excess calories is a critical concept for our discussion on “man boobs.”  

If you eat more calories than you burn, day after day, month after month, year after year, your body has to do something with all that extra energy.

If we’re sedentary, more often than not, the body will choose to store that energy as fat to be used for later.

Depending on our genetics, our body might choose to store that fat in our butt, gut, thighs, or chest.

Probably a combination of all those things.

And for some of us, a large portion of that body fat deposits itself in our chest area.

And thus, man boobs.

So, in order to start reversing the process, we need to have a two-pronged approach to tackling the “moobs” problem naturally and safely:

Exercise and nutrition.

Specifically, strength training and calorie restriction.

If you are somebody that wants EXACT instruction and a nutritional plan that is designed to help you reduce your man boobs, check out Nerd Fitness Coaching. We’ve helped people just like you do this the right way.

Can Exercises Target Chest Fat?

This LEGO is ready to work off his man boobs.

Fat and muscle are two different ‘systems’ in our body.

Fat sits on top of the muscle, like oil on water.

When we target a specific area for weight loss, like with a Thighmaster, all we’re really doing is exercising the muscle underneath the fat on our thighs.

And don’t get me wrong – this is GREAT (the muscle, not the Thighmaster).

More muscle is a good thing.

And yup, any exercise will result in calories burned – which is crucial when it comes to fat loss.

However, we need to think of the other systems as well:

The fat resting on top.

So, the path to get rid of “man boobs” centers on three points:

  1. Eating a caloric deficit (consuming fewer calories than you burn) so that our body has to break down our fat stores (including the fat stored in our chest) for energy. You can calculate how many calories you should eat to start.
  2. Strength train so more calories are diverted to rebuilding our muscle mass rather than getting stored as fat.
  3. Strength train (again) to build up the muscle under the fat. Muscular pecs with a low body fat percentage look dramatically different than man boobs.

Here’s why: strength training preserves the muscles we have (and can help build pectoral muscles).

Our body also has to rebuild the muscle that breaks down while we exercise, so it uses any extra calories we have to do that rather than storing it as fat!

Think of it kind of like the Sorting Hat from Harry Potter (come on, this is Nerd Fitness after all).

Your body is a lot like the Sorting Hat.

When we strength train, our body will act like The Sorting Hat and divert calories coming into House “Rebuild Muscle” and away from House “Store As Fat.” 

It’s a message we really strike home in our video for Body Recomposition:

For more, check out our guide on “Losing Fat and Gaining Muscle At the Same Time.”

With a strategy of slight caloric restriction combined with enough protein and heavy strength training, we’re decreasing the body fat on top of our muscle, while also building up that same muscle underneath.

This results in tighter skin, with less padding (fat), stretched over firmer muscles.

And boom – confidence-boosting pecs that would make King Leonidas proud!

Said another way, we’ll be coming at “man boobs” from the outside and inside.

The Best Workouts for Reducing “Man Boobs”: strength Training

These LEGOs are working the bench and doing some deadlifts. Nerd Fitness approves.

If we’re currently sedentary, the best form of exercise to help build a confidence-boosting physique would be strength training.

In our opinion, strength is a foundational component of overall health.

We’ll get started in three areas:

  1. Build up oour pectoral muscles (chest muscles under your “man boobs.”)
  2. Same with broadening our shoulders.
  3. We can also improve our posture to make sure we stand tall and proud, puffing our chest out and pulling our shoulder blades back.

In order to accomplish each of these goals, we’re gonna focus on building up strength in our PUSH muscles and our PULL muscles. 

Our first stop will be push-ups, a foundational exercise for developing upper body strength.

We show the correct way to do one right here:

I don’t care if you need to do them from your knees or doing an elevated push-up:

KNEE PUSH-UP

Knee push-ups like this are a great way to progress to a regular push-up!

ELEVATED PUSH-UP

Do elevated push-ups to work up to regular push-ups

We all start somewhere, and the name of the game is progressive overload – getting stronger with each workout!

In addition to the push-up, let’s consider the following as the best 5 Advanced Chest Exercises.

These are the types of exercises we build into the workout programs for our Coaching Clients looking to reduce chest fat and build up muscle in that area:

#1) Bench press (barbell or dumbbell).

One of the staple exercises to develop a chest area.

If one piece of equipment is visually associated with a fitness gym, it would be a bench press. If you’ve never used one before, check out our guide on using a bench press safely right here.

#2) Incline bench press.

A variation of the press that will help develop your chest area.

We can also work on an incline bench press to develop a more rounded-pectoral muscle that targets your upper chest.

#3) Overhead presses.

The overhead press is a great way to strengthen your chest muscles.

Not only can our pectoral muscles help push forward, they also get worked out when we do an overhead press (though much less so than the bench press variations.)

Varying chest exercises is a good way to help attack all different sides and parts of our chest and build well-rounded pectorals.

Here’s a dumbbell variation if you can’t train with a barbell yet:

In the neutral grip press, shown here, you have your hands together during the movement.

#4) Bodyweight Dips (ADVANCED)

Bodyweight dips are a great exercise to include in an strength training practice.

Once we start to develop some serious strength, we can start to level up your advanced bodyweight training with bodyweight dips

#5) Dumbbell Chest Fly (ADVANCED)

The dumbbell fly is another great exercise that targets the chest.  This is one you want to make sure you do with good form. Lie on a bench like you are about to do a dumbbell bench press (but you’ll want to use MUCH lighter weights to start.) Keep your elbows slightly bent and your chest puffed up. Reach to the sides until you feel a great stretch RIGHT in the chest muscle, and then come back to the starting position.

As we cover in our “how to build your own workout” guide, make sure to do a push exercise in every workout to start building up pectoral muscles. 

Again, start with push-ups.

Start doing them today.

This gif shows Staci doing a push-up in perfect form.

Again, if you can’t do a regular push-up, a knee push-up is totally fine.

Just do them.

After you get cozy with push-ups, move onto the above advanced moves or follow some of the following workouts:

I asked the male members of the Nerd Fitness Rebellion about man boobs, and many have reported improving their appearance with these pectoral exercises.

Outside of improving man boobs, strength training will make every other aspect of your life better.

Bringing groceries in from the car, doing that thing that consenting adults do, and defending yourself against ninjas will all be much easier after strength training.

Now, I’d be remiss if I didn’t include two other exercises that can change your life:

#1) Barbell Squats 

A squat is a life changing exercise

#2) Barbell Deadlifts

Rebel Leader Steve showing how to do a 420 lb deadlift at the gym.

These two basic barbell movements are the most ‘efficient’ exercises at building strength and burning fat.

They recruit your central nervous system and every muscle, joint, tendon, and bone in our body to get stronger.

In fact, if you could only do 4 exercises for the rest of your life, I would say:

  1. Squats
  2. Deadlifts
  3. Push-ups
  4. Pull-ups

Show me somebody who is super strong at those four movements, and I’ll show you somebody who has a great physique.

Seriously, don’t neglect those PULL muscles!

Here's a gif of a pull-up in perfect form.

This exercise might seem counterintuitive: why work on your back muscles if we’re trying to build up the muscle in our pecs?

Balance and posture.

By building strength in our PULL muscles, we strengthen and tighten our back muscles. This will naturally cause us to pull our shoulder blades back and down into proper position, and give us a better posture. 

If we ONLY do chest exercises, we’re more likely to get out of balance, which leads to contracted chest muscles, hunched shoulders, and poor posture. 

Here are some options for building up our back muscles and improving our posture:

#1) Dumbbell Rows 

Do a dumbbell row as a great beginner exercise to get strong enough for a pull-up!

#2) Bodyweight Rows

The inverted row is a great way to develop your "pull" and back muscles.

#3) Pull-ups (here’s how to do proper pull-ups)

The classic pull-up

And if you can’t do a pull-up yet, here’s a great pull-up progression that will show you how to do assisted pull-ups to build up strength, like so:

Staci using a band for an assisted pull-up, a great exercise for a bodyweight circuit.

Too long didn’t read: get strong, and your life will get better.

Build muscle in the right places, and it can help you reduce “man boob” problems.

Now, if you’re all:

Steve this sounds awesome. I want to strength train, but damn man. I’m already self-conscious enough about my man boobs.

How the hell do I get enough confidence to go into a gym when I don’t know what I’m doing!

Great question.

If you want expert guidance, form checks, and a custom build workout (and nutritional guidance) to help you transform your physique, we have a private, 1-on-1 coaching program that spurs nerds into action.

Also, you don’t even NEED a gym to train (it might sketchy thanks to the pandemic). Here’s exactly how to start working out from home

Okay, we talked about exercise.

And I mentioned “nutrition” as a MAJOR component when it comes to weight and fat loss.

80-90% of “how to get rid of man boobs” will rest on how we answer the question: “What do I normally eat?

The science of fat loss (Proper nutrition and “moobs”)

We'll show you how to use science to experiment with reducing your man boobs.

TOUGH LOVE ALERT:

I can almost guarantee that your man boobs are NOT a result of a slow metabolism or genetics (outside of how your body stores excess body fat).

It’s due to the fact that you have been consistently overeating, day in, and day out, for years. 

Once you’re done being mad at me and defensive about this, you’ll realize this is great news!

Why? Because it’s fixable.

You are not broken.

You simply need to change how you deal with food.

To do that, we’re going to focus on sustainable changes.

After all, temporary changes create temporary results.

And we want to get rid of man boobs permanently.

So, in order for us to lose body fat, we need to expend more calories than our body consumes, consistently.

Let’s put some numbers to this: 3,500 calories equals roughly one pound of fat.

So if we do the math here:

  • There are seven days in a week.
  • If we want to lose one pound of body fat in a week (a worthy, sustainable goal for some), we need to create a caloric deficit of 500 calories a day.
  • We can do this by consuming 500 fewer calories, burning 500 more calories, or a combination of the two.

Remember this: a daily 500-calorie deficit compared to how we normally eat to lose a pound a week.

(Note: in our coaching program, we’ve found clients have the most success targeting 0.5%-0.75% of their body weight per week as a fat loss goal. This is fast enough to see consistent results and stay motivated, while not SO restrictive that it’s completely unsustainable.)

What does 500 calories look like?

Here are two examples:

  • The number of calories found in a Big Gulp of Mountain Dew.
  • An estimate of the calories required to run five miles.

Hopefully, those two dots above made your head explode.

Steve, you’re saying that in order for me to counteract just sipping on a Mountain Dew while owning noobs in Fortnite, I’d need to run 5 miles?

I haven’t run a mile since gym class. And that was 15 years ago.

Yup.

Nutrition is 90% of the equation when it comes to weight loss.

NINETY. PERCENT.

Luke saying "that's not true"

Okay, I don’t actually know the exact percentage, but 90% is dramatic enough.

I hope to get you to realize that changing your nutrition is the most important thing you can do to reduce “man boobs.”

Sure, exercise is important.

However, when it comes to creating a caloric deficit, it’s much easier to decrease calories consumed vs. increase “calories burned.”

Put a different way: would you rather pour out that Mountain Dew, or run five miles?

Let’s tie together our discussion on “man boobs” with our philosophy on fitness: we’re eating too much, and our body is choosing to store these calories wherever it sees fit.

Unfortunately in this situation, it’s choosing to store them in our chest area.

We can’t change the past.

But we can change your future…and you won’t even need a wacky scientist.

Or can you change the past? No, you probably can't.

This is why we’re gonna reverse the trend: eat a caloric deficit, consistently, until we reach our goal. Then learn how to eat AT our caloric needs to sustain it for the long run.

Over time, our body will respond by burning fat from certain areas, in a certain order (again, this is out of our control).

As our body fat percentage drops far enough, it should start to remove the body fat from your pectoral area.

We have two paths forward.

PATH ONE: Count calories. If you’ve never done this before and are interested in trying, we recommend recording every meal and morsel for 3-5 days to start. (We can use a food journal, a calorie-counting app like MyFitnessPal, etc.

It’ll teach you a lot about the food you eat, and yourself. From there, calorie counting can be a viable strategy for SOME to continue to monitor and dial in their caloric intake. For about 25% of our coaching clients, this is the process that works for them.

As for how many calories we SHOULD eat, see our Total Daily Energy Expenditure (TDEE) Calculator.

It works, but boy is it challenging.

PATH TWO: follow our “simple plate” approach from our Healthy Eating Guide. Learn portions sizes, and start making slightly better choices. Focus on getting enough protein and veggies and cut back on liquid calories. Over 60% of our coaching clients find this method to be more sustainable and successful for them in the long-run.

A plate that that contains a portion of protein, healthy carb, veggies/fruit, and unsweetened drink.

I know that overhauling one’s diet is easier said than done.

But it’s time to take a proactive approach to nutrition.

You’re reading this article because man boobs are a real problem for you – educate yourself on what you’re eating and work on cutting back on the calories!

And that’s what we’ll cover in the next section: what foods to eat that will help you reduce your calories without you being miserable.

What should I be eating to lose “moobs”?

The Nerd Fitness philosophy on what constitutes a ‘healthy food’ can be written like this:

“Foods I can eat frequently that give me enough fuel to get through the day AND don’t make me miserable.”.

I lay it all out in our Beginner’s Guide to Healthy Eating, but this generally equates to foods like:

  • Protein like poultry, meat, low-fat dairy, and legumes.
  • Fruits and vegetables.
  • Healthy carbohydrates like rice and quinoa.
  • Healthy fats like almonds and olive oil.
  • Occasional full-fat cheese and dairy.

These are the types of foods that form the foundation of a well-balanced diet.

Do you know WHY these types of foods help with weight loss?

Because if we stick mostly to this list, we’ll likely create a caloric deficit naturally.

But why tho?

The fine folks at WiseGEEK did an awesome post where they took pictures of what 200 calories of a certain food look like.

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

Or half a Snickers bar:

Yeah. And who eats half a Snickers and says “I’ll save the other half for later?” 

Literally nobody.

If we want to create a caloric deficit consistently, focusing on foods that give you a ton of bang-for-your-buck from a nutrients vs calories standpoint is the answer.

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

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

Instead, we need to start being proactive about our food choices. If we’re gonna eat a Snickers, we better damn well be planning for that by reducing our calorie intake elsewhere.

And if the scale isn’t budging, and our man boobs aren’t getting smaller – we’re still eating too much!

Should we do the Mediterranean diet? Keto? Vegan?

Paleo?

Maybe!

They all follow the same premise: by changing the foods we eat, we’re more likely than not to eat a caloric deficit. Certain people respond better to certain diets than others.

I personally follow a mental model diet, summarized here:

  1. Minimize and plan for processed food – they’re designed for us to overeat them. Take a look again at that Snickers bar. Do you really think you’d only eat half of one to stick to 200 calories? Of course not.
  2. Eat veggies. Vegetables are nutrient-dense and light on calories. Because of all the fiber, they are also tough to overeat. Imagine eating all that broccoli. Are you going for seconds? Probably not. So eat your veggies to help keep you full. Here’s how to make vegetables taste good.
  3. Avoid liquid calories. Cut back dramatically on soda, juices, smoothies, and any beverage with calories. Even most coffee orders (with sugar, cream, etc.) have a ton of hidden calories. Stick to water, and unsweetened tea or black coffee. Here are our thoughts on diet soda.
  4. Prioritize protein. Our body uses protein as the building block of muscle rebuilding. Outside of repairing our body, protein will also work to keep us full and satiated: 400 calories of chicken will leave us wayyy more full than 400 calories worth of Gatorade.[3] If you prioritize protein on your plate, you’ll be doing a lot of the heavy lifting on proper nutrition. Some great sources of protein include chicken, eggs, beef, pork, fish, nuts, legumes, quinoa, and most dairy products. Check out our Guide to Protein to measure how much protein you need every day.

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

I know this is much easier said than done. After all, everybody knows they should eat more vegetables, and yet 70% of the country is overweight.

Clearly, there’s more happening here than just “I need willpower and I need to try harder!”

If you’re struggling with portion control and challenges, jump fully into the NF community.

We cover human behavior and psychology to help you:

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

As we said, it’s 90% of the battle!

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

I’ll send you the 10-Level Guide when you sign up for our newsletter here.

Does Soy Cause Man Boobs?

This LEGO is researching whether soy causes man boobs!

You don’t have to search far on the internet for the advice “avoid soy because it causes man boobs.”

It’s repeated so much, it’s assumed to be fact.

Is it?

The definition of gynecomastia (medical condition of man boobs) mentions “increased estrogen activity” as a major cause.

So when people say stay clear of soy, they’re worried about its impact on hormones like testosterone and estrogen.

Why the concern?

It comes down to a compound found in soy called “isoflavones.” Isoflavones are a type of phytoestrogen, which acts a little like estrogen, the central female hormone.

“Phyto” is derived from Greek and means “plant.” “Estrogen” is estrogen. So phytoestrogen more or less means plant-derived estrogen.

The fear of isoflavone rests with our bodies using this plant-like estrogen as actual estrogen. A report from Frontiers in Neuroendocrinology found that this is potentially possible.[4]

I should now note, we are about to wade into a controversial subject.

We’ll be careful and rely on good old-fashioned science and studies for guidance.

However, sometimes science can point us in a couple of different and contradictory directions. When this happens, it’s important to acknowledge the uncertainty.

Compounds in soy may act like estrogen in the body. Does this apply to men though? And do they cause “man boobs?”

A 2005 study out of The Journal of Nutrition did find a relationship between soy intake and hormone levels in men.[5] However, they concluded these to be “minor.”

In 2010, Fertility and Sterility tackled the question on whether soy had “feminizing effects on men.”

They found it didn’t.[6]

Their report stated:

Neither isoflavone supplements nor isoflavone-rich soy affect total or free testosterone levels.

The journal concluded:

There is essentially no evidence from the nine identified clinical studies that isoflavone exposure affects circulating estrogen levels in men.

Case closed?

Is the case closed on soy and man boobs?

Probably, but I’d be remiss not to mention the following:

There is one documented case published in Endocrine Practice, where a man may have given himself gynecomastia by drinking three quarts of soy milk a day.[7]

His gynecomastia went away when he stopped. Granted, this is anecdotal evidence, which is far from proof.

However, it is interesting and worth noting to round out this discussion. And as mentioned earlier, the ability for phytoestrogen to act as actual estrogen does seem possible…

Steve, Just tell me: Should I ditch soy to ditch my man boobs?

Well, as with anything, quantity and context matters. Virginia Miller, an estrogen researcher at the Mayo Clinic, told a Vice journalist:[8]

The amount of phytoestrogens in various soy products varies by process method.

Dr. Miller didn’t think it was too problematic to eat soy, specifically mentioning that:

Eating tofu is probably OK.

Interestingly, Miller suggested that BPA found in plastic is more harmful to our endocrine (hormone) system than eating or drinking soy.[9]

Confusing stuff.

In general, the consensus seems to be that as long as you don’t binge soy products, the amount of phytoestrogens found in a normal diet is fine.

If you have the actual condition of gynecomastia, soy is unlikely to be the root cause.

As more and more research is being done on this subject, this answer could change.

My opinion: this is a tiny piece of the puzzle…

…not the whole picture.

If we’re overeating food every day, worrying about the soy we consume is missing the forest for the trees.

That’d be like…putting on a long sleeve shirt instead of a t-shirt for added protection, before driving 50 miles an hour into a brick wall.

Instead, maybe focus on wearing a seat belt, or better yet – not driving into the wall in the first place!

I swear that analogy made sense in my head before I typed it out.

Anyways – back to real specifics.

Here is the Nerd Fitness philosophy on soy: focus on total calories consumed and get that dialed in for consistent caloric deficit.

Only THEN, as our body fat starts to decrease, and we’re analyzing how our body responds to any and ALL types of food, see how our body responds to removing soy from our diet.

Want to have an expert guide you on this process? A fitness partner to help guide you on nutrition, including eliminating and then re-introducing certain foods? You can by checking out Nerd Fitness Coaching.

Do I actually have gynecomastia?

The only way to really know if you have gynecomastia is to go to a doctor.

They’ll be able to tell you (often with an ultrasound) if it’s a glandular breast enlargement or just fatty tissue.

They might also do some blood tests to check testosterone levels and female sex hormones like estrogen.

If you have an imbalance, gynecomastia could be a side effect. They’ll know for sure and can prescribe a treatment.

Also, they can verify that something very serious isn’t going on. In very rare cases, male breast enlargement can be a sign of cancer. Yes, men can get breast cancer.[10]

It should be noted: obesity itself is tied to increasing the development of real gynecomastia.

Excessive fat stimulates the body’s production of estrogen, spurring the growth of actual breast tissue.[11]

Said another way:

Pseudogynecomastia can turn into actual gynecomastia.

If you are diagnosed with gynecomastia, it’ll be between you and your doctor as to the next steps. I’ve seen men take one of three paths, as I’ve read anecdotes from our private support community for Nerd Fitness:

  1. Men who had elective surgery (liposuction in some instances and skin tucks) to remove the fat due to gynecomastia. They are thankful for no longer being self-conscious about their chest areas. This is not an option for everybody for various reasons.
  2. Others have worked hard to reduce their man boob size through exercise and nutrition.
  3. Some have elected to not treat gynecomastia, or are working to reduce the fat around their pecs through diet and exercise before deciding what to do next.

If you’re concerned with “man boobs,” weight management is the path of action we’d recommend, whether you’re facing either gynecomastia or pseudogynecomastia. 

Reducing your body fat percentage can help keep your hormones in balance.

One important note here. Your unique situation is just that: unique.

I know many men who have treated pseudogynecomastia with diet and exercise, and I know others who are VERY thankful they had surgery to treat the symptom and are much happier as a result.

No judgment here. You do you, brother.

At this point, I bet you have an additional question: “Can hormone balance be affected in the opposite direction? By increasing testosterone?”

Is there a way to boost my testosterone naturally?

Indiana Jones wants to know if he has gynecomastia or not.

If you do suspect you have a hormonal imbalance, speak with your doctor. They can run tests and tell you exactly what is going on, why, and how to treat it.

I will not be digging into medically supervised testosterone therapy (which is above my pay grade, and between you and your doctor), but here’s our guidance on naturally boosting your testosterone levels:

#1) Strength training. I know. A few sections ago I devoted an entire area to strength training.

However, if you are looking for a natural way to boost testosterone, strength training would be a good way to go about it.

One 2017 study found, that although temporary, testosterone levels were shown to: “acutely rise immediately following an acute resistance exercise bout.”[12]

Because of the short-term increase, consistency is key with resistance training and testosterone levels. That’s likely why “regular exercise” has been linked with increased testosterone overal.l[13]

#2) Stress. Cortisol is a hormone that is promoted by stress and reduces free testosterone levels (in addition to signaling for your body to store fat).[14]

The more stressed out we are, the lower our testosterone will be. What’s a cure? Being mindful.

Meditation practices have been shown to help control cortisol levels.[15] Want to start a mindfulness practice? Scope out our Nerd’s Guide to Mindfulness to get going.

Do you know what else is connected with higher cortisol levels and increased stress? Lack of sleep! If this is you, shut off Netflix and get to bed sooner.

#3) Overtraining. There can be too much of a good thing. Studies have found that both professional basketball and soccer players drop their testosterone levels by the end of a season.[16]

Which makes sense.

Tons of activity in a short amount of time gives no time to repair and heal. The same phenomenon has been found in ultra-marathoners.[17][[17]]That study on ultra-marathoners is right here.[[17]. Make sure you get plenty of sleep and schedule rest days.

#4) Eat red meat. Red meat is a great source of the amino acid carnitine, which has been linked to improved fertility.[18] Plus, it’s a good source of zinc, which has also been shown to help regulate testosterone.[19]

#5) Your results may vary. My friend Brett over at Art of Manliness did a 90-day experiment in which he doubled his testosterone levels through diet and strength training.

To be honest with you, even if you don’t have low testosterone levels, you should strength train, be mindful, and prioritize rest.

And maybe even eat a little red meat.

And yes, I read that study that says red meat will kill you. I don’t agree with the fear-mongering.[20]

If you want help with strength training, nutrition, or even starting a mindfulness practice, check out Nerd Fitness Coaching! We help men (and women) level up their lives by providing actionable goals and accountability.

How to Start Reducing Man Boobs

A LEGO ready to fix this car and get his diet in order to tackle his chest fat.

So you have pseudogynecomastia.

And you’re interested in trying to do this the old-fashioned way before going down the route of surgery.

This would be my recommended path to everybody, though remember I’m not a doctor and I would recommend working with your doctor to put a plan in place together.

OUR NON-DOCTOR ADVICE FOR A DUDE TRYING TO GET RID OF MAN BOOBS NATURALLY:

  1. Take front and side photos without a shirt on today. This will help give you a frame of reference as you move forward with your changes. Pictures will round out your story.
  2. Consider a tape measure and take weekly chest measurements too. Just be consistent with how you take the measurements and look for overall trends! Here’s our Guide on Tracking Fitness Progress.
  3. Follow the above nutritional guidance and workout routine for the next month. Remember, I gave you four tips for healthy eating. If you requested our 10-Level Nutrition Guide, it’ll help make those suggestions permanent. Plus, I want you to start doing push-ups (on your knees is a great start). Do it immediately. It’ll help prep you for those Advanced Chest Exercises I talked to you about.
  4. If the scale is dropping, and your photos are showing “moob” improvement, keep it up! As I said earlier, consistency is the name of the game here at Nerd Fitness. “Slow and steady” beats “fast and quitting” every time.
  5. If you want to talk to a doctor to see if anything can or should be done about it, go for it! Medical advice is generally good advice. Bonus points if you find a doctor who strength-trains and seeks to treat through nutrition and exercise first!

I do want to stress, that many male members of the Nerd Fitness Rebellion have reported improving their “man boobs” through the strategies listed in this article.

We are dealt a certain hand from the genetic lottery: whether we gain muscle quickly or slowly, whether we lose our hair or not, and whether we store fat in our legs or in our chest.

We can get mad about it, or we can play the hand we are dealt.

Until somebody develops robot legs, I’m not growing any taller.

However, let’s not justify our internal excuses, or throw ourselves too big of a pity party.

What we do with our genetic fate, is completely up to us. And we have hundreds of thousands of people in the Nerd Fitness Rebellion who have overcome shitty genetics to transform themselves dramatically.

If you want 1-on-1 help to transform yourself, we got you!

We come in all shapes and sizes: you do you.

It's okay to be who you are now and want to grow into something new too.

The goal of this post is educational. To teach us how our body stores fat, and what can or cannot be done about it.

It’s more than okay to love yourself and also want to improve your physique.

Body positivity and wanting to look better are not mutually exclusive.

We’re all works in progress, and that’s great.

If you want to use this post to spur you to change, like cleaning up your diet or lifting some weights, awesome!

I’m glad Nerd Fitness can help lead you into action:

  • Reduce your body fat percentage through nutritional changes (which includes eating a caloric deficit).
  • Strength train to increase the amount of muscle you have, increase the “calories burned” portion of the weight-loss equation, and increase your testosterone.
  • Work with your doctor if you are reducing your body fat but not seeing any changes in your chest area – you might actually have a medical condition called gynecomastia.

Want help knowing exactly how to progress from here? 

I have MULTIPLE options for you. Pick the path below that best aligns with your goals and timeline:

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

Nerd Fitness Coaching Banner

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

Sign in the box below and not only will you receive our free weight loss guide, but our step-by-step plan for starting a Strength Training practice:

I know it’s easier said than done to say “f*** the haters,” but seriously, f*** the haters.

Take your shirt off at the beach: you deserve to enjoy the sun and sea like everybody else.

We’re all a work in progress, and I hope this post helps you continue to work on yours!

-Steve

PS: No seriously, f*** the haters:

It's okay to be who you are. Smile at people who hate on you for being you.

###

All photo sources can be found in this footnote right here [21]



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Restart Your Exercise or Nutrition Plan (in 5 Steps)

Restart Your Exercise or Nutrition Plan (in 5 Steps)


LEGO Star Wars characters, with one on the floor.

Did you know today is National Respawn Day?

This is definitely true and not a holiday that I just made up.

Okay I did make it up, and it doesn’t matter what day it is – you’ve decided you want to try again, and you’re trying to make the changes actually stick this time.

Luckily, whether this is the first time you’ve had to respawn or the 50th, you’re in the right place.

I’m going to share the same step-by-step strategy we’ve used to help 15,000+ nerds restart their routines in our Coaching Program, and we’re gonna have a tiny bit of fun along the way.

Here’s what we’ll cover:

Why It’s Okay to Start Again

The Iron Giant with a flower

So you already bailed on a goal or habit or routine this year.

Welcome to the club.

It’s called “being human!”

There are 8 billion of us.

Statistically speaking, MOST people have already abandoned the resolutions they’ve set for the year, because that’s just what humans do. [1]

We all start with hopes and dreams for what we hope to accomplish, but then we encounter this ugly thing called “reality.” We find out that maybe we picked the wrong goal, or we tried to do too much, or life managed to get in the way.

This is amazing news!

I like to think of life like a giant video game, which means we’ll need to get comforatble with dying, starting over, and restarting! That’s what makes a game actually fun.

As the saying goes, “Success is moving from failure to failure without a loss of enthusiasm.” So, congrats for already finding a strategy that doesn’t work for you right now.

Let’s get to work on fixing that!

First, we must…

STEP 1: FORGIVE YOURSELF

A LEGO and her dog

We’re often our own worst critic and our own worst enemy.

When we fail at a task or goal, that voice in our head will very quickly point out all the things we’ve done wrong or how we’ve screwed up.

We might call ourself a nasty name, or berate ourselves for not having enough discipline.

There’s another way to think about this:

  • You discovered a strategy or tactic that doesn’t work for you! For example, if you went Keto and bailed, great! That’s a diet that doesn’t work for you. I personally love carbs, so Keto sounds terrible to me too!
  • Treat the voice in your head like a roommate. You just both happen to occupy the same brain. Just because our brain thought something doesn’t mean it’s true! I like to think of my thoughts as if they came from Chaz, a weird roommate. He means well but he doesn’t always know what he’s talking about. Also, he has a ferret.

You’re reading this, which means you’re trying to improve your life.

You found a few methods that don’t work for you.

And you’re ready to try again.

This is amazing and should be celebrated.

As NF Coach Matt explains in the video below, “self compassion” is really important when attempting to fulfill New Year’s resolutions:

STEP 2: ASK WHAT WENT WRONG?

A LEGO scientist

So, you conducted an experiment with your goals for this year, and you did not get the results you were expecting.

That’s neither a good nor a bad thing. Like any other experiment, it just… IS. You had a hypothesis (“I am going to stick with THIS diet, and THIS workout plan”), and that turned out to not be true.

Great! That’s information we can use, my scientist friend.

Let’s write down specifically what your experiment entailed. 

What were you trying to do.

Look at your list: this is a combination of variables that don’t work for you right now.

IMPORTANT POINT: Learning from the millions of people that have come through Nerd Fitness over the past decade, my guess is that your experiment didn’t work out for one of two reasons:

#1) You built an idealized goal for a romanticized view of life:

Life is chaos, and we all have a lot going on. When we expect to have a beautifully organized schedule, our kids won’t get sick, and work won’t run late…we’re setting ourselves up for failure.

And when we set our expectation at “perfect adherence to the plan,” one missed day can be enough to derail our progress completely.

Fortunately, as John Steinbeck wrote, “Now that you don’t have to be perfect, you can be good.” Perfection is a trap, so we’re instead going to focus on being pretty good, most of the time.

We need a plan that fits into the chaos that is life, and is not built for a perfectly clear schedule! Those don’t exist.

#2) You tried to change ALL the things:

  • Your goal was 1,800 calories a day instead of your normal 3,000.
  • You tried to run 7 days a week when you don’t exercise at all now.
  • You said you were going to write 5,000 words a day but don’t write normally.

Instead of change all the things completely or don’t change anything, what if we changed a few things, a tiny bit?

We’re never going to get everything done, certainly not all at once. So like a video game, we need to stop trying to fight 10 level-100 dragons at the same time when we’re a wimpy level-1 wizard!

We need to pick ONE target, that’s our level, and then as we level up and get stronger, tackle bigger monsters.

So, let’s try to do less with our next experiment, okay? It’s better to succeed at ONE new habit, than it is to fail at all 10 aspirational habits!

STEP 3: CHANGE A VARIABLE IN YOUR EXPERIMENT

You’re reading this guide, which would lead me to believe you’re interested in trying again to lose weight, build muscle, and/or get in shape.

To avoid getting the same results, we need to change the variables in the experiment to try and get different results.

You know, science!

Remember, any good experiment has accurate measurements for their changing factors! You don’t just put “some uranium” in a nuclear reactor. You know the exact amount.

For your next attempt consider adjusting one of the following variables:

#1) Change the exercise variable: 

Did you actually enjoy the exercise you attempted? If you discovered that you hate running, great! Never do that again. “Exercise sucks,” so I would pick something you actually enjoy.

Did you try to exercise 5 days a week for 60 minutes a day? What if you instead decided to just go for a 5-minute walk every day to build the habit first, and then increased the difficulty?

#2) Try a substitution rather than addition

ADDING a brand new exercise routine into a busy schedule can be really challenging. The same might be true with severely restricting your calories, which can be really uncomfortable and make you hangry and angry.

Let’s try this instead: Substitution! Here are three examples:

  • Making healthy swaps with our diet: How you eat is 80-90% of the weight-loss equation, and you’re already eating every day. So focus on substituting a vegetable for fries once a week, or swapping sparkling water for soda. You can also keep a food journal and change up your breakfast twice a week.
  • Temptation bundling: combine an exercise/activity you want to do with an activity we already love: Listening to a great audiobook, but only when we’re out for a walk or on the treadmill, or joining a friend on a bike ride (to a winery or pub!).
  • Do ONE activity mindfully every day: meditation is amazing for developing the skill of being present and cultivating awareness, but it might be tough for us to set aside 20 minutes to sit alone with our thoughts. So why not practice being mindful during something you’re already doing! Practice mindfulness while brushing your teeth or washing the dishes in the sink. No extra time required, all of the benefits!

#3) Adjust your “win scenario”:

I get it. You were able to train in your home gym for the first few weeks of this year, going for at least an hour.

But THEN…work got busy. And you only had 30 minutes, which wasn’t enough time to get through your workout. So why not set the win scenario at “30 minutes,” or “15 minutes,” or just “1 exercise”? Lower the bar!

This is not an on-off switch. It’s a dial that we can turn UP or turn DOWN based on how busy our life is that day:

Text: "How we think about getting healthy:" next to image of a hand on a light switch with "on" written above and "off" written below. Text: "How we should:" next to image of a hand on a dial numbered from 0 to 11.

Let’s imagine we’re on a 10-year journey, and we’re trying out all sorts of tactics, strategies, and pace of change to see what works best for us.

Doing our workout today is not nearly as important as building a routine of working out that fits into your life for the next decade.

We can stop asking, “Do I have time for my workout” and instead ask “What workout do I have time for?”

There’s nothing that says “a workout must be 60-minutes in a gym.”

A 5-minute walk with your kids, A 10-minute circuit workout between zoom calls.

It all counts!

Example: if you roll out your yoga mat for 1 set of 1 exercise, it counts as a win. Doesn’t matter if did a full hour workout or just a 5 minute set of push-ups.

Feel free to turn the dial all the way down when life gets really busy, just don’t turn it off.

STEP 4: RESPAWN and try again

A LEGO at Blacksmith

When you play a challenging video game, you’re going to die. A lot. (I died literally thousands when playing Hollow Knight, one of my favorite games in recent memory).

What happens after you die in a game?

You respawn, and try again!

You’ve learned a new tactic or pattern. You have a new technique. You’ve uncovered a secret. You also have all the knowledge of every past attempt. You’ve also just gotten better. So you try, again.

And again.

And again.

And then you succeed, and that works for a while. Until it stops working. And then you change your tactics again and keep going.

There’s no shame in failing when it comes to our health. Life is one giant experiment, we’re all disasters, and we’re all trying our best!

Here’s Joe, who made dozens of attempts to get fit until he changed the right variable and got results:

Joe's before and after

We have hundreds of stories of normal people who kept failing, but kept reading and trying, and then finally – something clicked.

And that next attempt is the one that changed their life’s path.

This next attempt might be the one that works for you too!

Keep trying differently, keep failing differently.

You can do this!

STEP 5: SUPERCHARGE YOUR RESULTS

A LEGO Blacksmith

I know hacking your experiments to get better data isn’t exactly “scientifically smart” or “morally responsible,” but I’m the one writing this guide and we’re all friends here, right?

Once you start your new experiment, here’s how you can stack the deck in your favor:

#1) Write everything down. Write down your workouts. Write down what you eat. Treat it like a science experiment, and you’re collecting data! Plan ahead. Be PRO-active (“I will do Strength Training Workout A at 4pm and tonight I’ll have roasted chicken and bacon-wrapped asparagus) instead of RE-active (“What should I do for exercise right now?” and “Ah, what’s for dinner? Oooh, Burger King!”)

For more strategies here, check out our guide Tracking Your Fitness Progress.

#2) Recruit allies to your team. Don’t go this alone, as you’re more likely to succeed based on the people you spend time with and hang around. So recruit allies. Start spending more time with healthy people that empower you (even virtually), rather than unhealthy people that enable you and drag you down. Join a running group online. Find a lifting “accountabilibuddy,” or someone you can check in with.

We have a free Nerd Fitness Facebook group with thousands of people ready and willing to support you!

#3) Hire a professional. There are two types of coaches worth the investment:

  • An in-person trainer if you are looking to supercharge your form on specific exercises like Olympic lifts, squats, deadlifts, etc. An in-person trainer can be good for people that need the accountability of somebody they’ve paid to meet them in the gym. Here’s how to find a good trainer!
  • An online coach that represents mobile, worldwide accountability. I’ve had a coach for years and it’s changed my life. Knowing that I have a workout and nutrition strategy to follow each day is game-changing.

As Coach Matt explains below, sometimes “outsourcing” help can be a real game-changer when trying to get in shape (or back in shape):

GET BACK IN THE FIGHT

An old mandrill named Rafiki once taught me: “Yes, the past can hurt. But you can either run from it, or learn from it.”

Okay maybe he taught that to Simba in The Lion King, but I too learned the same lesson:

"The Past Hurts" from Lion King

TO RECAP:

#1) Forgive yourself. You wouldn’t talk to somebody else the way you talk to yourself. So have some freaking compassion! You’re trying.

#2) Identify what experiment you JUST tried. Write down what you believe went wrong over the past few weeks. Congrats – you found a strategy that doesn’t work.

#3) Pick a new path, try a different variable. A good scientist meticulously tracks their data and writes down their hypothesis. I would change one of the following:

#4) Then try again.

You and this sheep both now know how to follow a plant-based diet. But you'll have to eat more than grass.

For #5 (“Supercharge your results”), I have two perfect ways to help you respawn today:

Consider our Online Coaching program, and I also send out a free newsletter twice a week to help you stay motivated and entertained.

It’s the best newsletter in the galaxy, I promise you.

For the Rebellion!

-Steve

PS: If you want more tips and tricks on how to stick to your goals this year, check out 5 Hacks to Effortlessly Build Healthy Habits in 2024.

###

Photo Citation: Oh My Goodness! Shut Me Down, The Iron Giant, “Hello, old friend. Is he ready for me?”, Happy Halloween!!, At the blacksmith’s (Part 2), Medieval Blacksmith



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How to Build Muscle Fast: The Ultimate Guide + Workouts

How to Build Muscle Fast: The Ultimate Guide + Workouts


This strongman in leotard knows how to build muscle and strength.

Want to build muscle like this guy?

(Leopard print unitard optional but encouraged)

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

We’ll explore:

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

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

If you want to build muscle, get bigger, and become stronger, these are the things you need to do:

  1. Lift heavy things[1]
  2. Eat enough calories and protein for your goals[2]
  3. Get enough rest[3]

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

You probably don’t have years to make the mistakes that I did, and you just want to start getting results today.

In addition to the free resources below, we provide a free bodyweight routine, and a comprehensive gym training routine to get you started with strength training in our free guide, Strength Training 101: Everything You Need to Know. Grab your guide when you sign up in the box below:

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

How Do You Build Muscle and Strength? Lift Heavy Things

These barbell weights will help you grow muscle and strength.

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

But what the heck does ‘heavy’ mean in this context? I’m so glad you asked!

Muscle-building is optimized when we perform exercises (bodyweight or weighted) within 1 to 3 reps of failure while maintaining good technique. (i.e. You could do 1 or 2 or 3 more repetitions of the exercise using a specific weight, but not more.) Usually, you’ll repeat this effort for multiple sets targeting multiple muscles in a workout.

That’s what we mean by ‘heavy’ – that you picked the right amount of weight to challenge yourself for the desired number of reps.  (We’ll get into exact sets and reps in a bit.) This is the sweet spot where you’re muscles will want to rebuild bigger and stronger than before!

You can target your muscles with a wide variety of exercises. Free weights, machines, and bodyweight exercises are ALL good options as long as you can adhere to the guidelines we laid out above. [4]

While you can grow muscle using any type of strength-training exercise, having access to a gym with free weights and weight machines makes leveling up your muscle-building game all the easier. Increasing or decreasing the weight used in an exercise is probably the easiest way to get the exact right amount of stimulus your muscles need to grow. (Don’t have access to a gym? Take heart – our bodyweight workout will get you started on the right path.)

Some useful pieces of equipment to look out for: 

  • Squat rack
  • Bench
  • Barbells
  • Dumbbells
  • Assortment of weight machines (like a cable pulldown machine)
  • A spot to do pull-ups or chin-ups (assisted or unassisted)
  • A spot to do dips (assisted or unassisted)

(Want even more ideas on how to find the right gym? Check out our Beginner’s Guide to the Gym for everything you need to know.)

Even having access to a few of these pieces of equipment will help us target an efficient and effective full-body routine to maximize your results.

We’ll show you exactly how to put together a full-body routine with compound exercises that train multiple muscle groups at once. They’re efficient, they create solid growth and stimulation, and they will keep you safe.[5]

To create our full-body routine, each workout will start with one leg exercise, push exercise, pull exercise, and a core exercise:

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

That’s IT.

When should I add in isolation exercises like bicep curls, tricep extensions, calf raises, etc.?

You can add these in whenever you want to, though we recommend starting with the workout we laid out above FIRST and getting consistent with that. Muscle-building isn’t just about picking the right exercises and the right weights, it’s about building the habit of working out! If you try to do ALL THE THINGS at the very beginning, you’re increasing the risk that we won’t be able to make the habit stick. So start with compound exercises that give you the biggest bang for your buck, THEN sprinkle in isolation exercises that target your specific areas of need once you’ve got your rhythm. [6]

What about machines versus free weights? I’ve heard free weights are better…

Not true! (And this is something that we’ve changed our stance on over the years.) If a machine exercise feels safer, is more easily accessible to you, and targets the same muscles – go for it! [7]

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

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

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

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

Bottom line: if you want to get bigger muscles, you need to challenge them regularly with exercises that bring the muscle close to failure (1 to 3 reps). To start, we recommend picking big, compound movements that work multiple muscles at a time.

What’s a Sample Routine for Building Muscle?

These legos prioritize building muscle and strength.

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

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

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

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

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

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

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

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

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

Nerd Fitness Coaching Ad

How Many Sets and Reps Should I Do?

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

  • For beginners, we recommend starting in the 5 – 15 reps range to increase both size and strength. (If you want to focus on more strength than size, stick to the lower end of that range.)
  • As you get more advanced, you may find that it’s beneficial to do up to 30 reps of an exercise. (Though 90% of your work will still be in that 5 – 15 rep range.) The biggest drawback to higher rep ranges like this is it can be hard to target specifically that “1 to 3 reps before failure” when the rep count is so high. [10][11]

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

  • This week, I might do 3 sets of 12 reps for each exercise (other than the core exercises), adding enough weight to each exercise so that it’s incredibly taxing.
  • Next week, I’ll do four sets for each exercise, adding weight each time and doing less reps.

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

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

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

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

What’s progressive overload?

Coach Jim explains it all for you right here:

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

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

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

According to Mike Rebold from Hiram College:

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

Slowly but gradually increasing your challenge could look like:

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

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

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

Any Other Muscle Training and Weight-Lifting Tips?

CrossFitter lifting weights to grow muscle and strength.

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

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

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

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

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

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

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

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

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

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

If you’re doing sets in the 8-12 range, try to keep the time between sets around a minute or so. This will affect your muscles in different ways. The most important thing is to rest long enough that you can give the same level of effort as you did in the previous set.

For more, learn all about sets and rep ranges.

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

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

My routines last no longer than 45 minutes, I only do three or four sets (after warm-up sets) for each exercise, and it’s enough to stimulate muscle growth. I only need to add more if my growth plateaus or stops, and before I do that I make sure my intensity, diet, and recovery are dialed in FIRST. [16]

Three workouts a week is a great place for most to start – we’ve had clients build muscle on anywhere from 2 days a week to 4 days a week using a full-body routine like this!  You need to give your muscles time to regrow bigger – remember muscles are made in the kitchen![17]

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

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

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

#7) Follow a routine, have a plan. The best thing you can do is have a plan to follow and stick with it![19]

HOw Many Calories Should I Eat To Gain Muscle (and Which Supplements)

What's the proper diet to gain muscle and strength?

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

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

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

A before and after of Steve in 2006.

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

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

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

It makes eating a full-time job.

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

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

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

How fast can it take to grow muscle? It took Steve years of trial and error.

Here are the key elements for weight gain:

PART #1: Eat More – To gain weight, you’re going to need to seek a calorie surplus (i.e., hypercaloric diet). This can be achieved by consuming an additional 250-500 kcal/day or 10-20% above your typical diet.

You can get an estimate of how much you need to eat to just MAINTAIN your weight in our free calculator here.

When I first realized I wasn’t eating enough, I did it the hard way and just started adding in anything I could.

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

Whatever.

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

PART #2: Eat enough protein – With all the hard training you’re doing, you want to not only gain weight but make sure your body has the resources to turn as much of that weight as possible into muscle.

That’s why we put together this handy protein calculator for you – so you can maximize your gains! For most people, targeting between 0.7-1.0g/lb of bodyweight gets you in the optimal muscle-building range.

If you’re not used to eating a lot of protein, that can be a struggle! Never fear we have more resources for you. In our Protein 101 Guide, we talk about sources of protein and simple ways to include more in your diet. Protein shakes can be another way to quickly and easily boost your protein intake.

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

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

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

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

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

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

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

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

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

Just keep eating.

Won’t All of This Eating Make Me Fat? I Don’t Want to Get Bulky.

Buddha isn't trying to lose weight. But he's also zen about you trying to.

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

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

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

This is why picking the right amount of calories per day is important:

  • If you can build muscle at 3,000 calories, but you’re eating 4,000 calories, you’ll put on a pound or two of fat per week along with your muscle.
  • However, if you need to eat 4,000 calories to build muscle and you’re only eating 3,000, you won’t see any changes.

Everybody is different, so you need to experiment and find out what works best for you.[27]

Once you get to your desired weight (actually, aim for about 10-15 pounds heavier than your goal weight), you can scale back the calories, add in some extra sprints to the end of your workout, and keep lifting heavy – the muscle will remain, the fat will disappear, and you’ll be left with the body you want.

I’m not skinny, I need to LOSE weight – what’s different for me?

As Coach Matt explains above, you can actually build muscle and lose body fat at the same time.

You just have to be careful about how you do it.

We cover the subject in depth in the post, “Can You Lose Fat and Gain Muscle at the Same Time?

This gist goes like this:

If you are eating enough protein, and have decent fat stores to pull from for energy needs, you can build muscle even while in a caloric deficit.

As long as you are resting (next section) and strength training (previous section), you can shed body fat while still putting on muscle.

Now, this only works if you have plenty of fat stores to pull from. Once you start to lean out a little, you’ll likely have to increase your calories to start putting on more muscle.

Look at me all big and strong!

I recently added some strength (and muscle) while losing 22 pounds in 6 months.

Just remember, you can build muscle while losing weight if you:[28]

  1. Sustain a caloric deficit
  2. Lift heavy
  3. Prioritize protein
  4. Rest

Let’s talk about that last one for a bit.

Rest Days for Building Muscle and Strength

As Coach Jim mentions in the video above, if you’re skinny and trying to bulk up and build muscle, avoid cardio like the plague (also avoid the plague).

Why?

Take a look at the best marathon runners in the world, and compare their physique to somebody like Usain Bolt, the best sprinter in the world – tons of muscle, power, and a body to envy.

a gif of Usian Bolt

There’s nothing wrong with EITHER body – we’re all awesome and are special and blah blah blah.

But you’re reading an article about how to build muscle fast, right? So focus all of your effort on building muscle![29]

You want all the calories you’re consuming to go towards “building muscle,” and not “fuel my run.”

Mr. Gump ran like 1,000 5Ks when he crossed America.

I will admit that I’m biased against chronic cardio, but mostly because it bores me!

You can be far more effective when you focused on getting stronger and only do ‘cardio’ on things you enjoy – after all, your success will largely depend on your nutrition, NOT your cardio!

Personally, I spend three days a week in the gym, with each workout clocking in at 45 minutes.

I go for long walks on my off days along with a day of sprints to stay active, but I know that my muscles get built while I’m resting, not when I’m working out.

I really focus in on my workouts to make them as exhausting as possible, and then I give my body ample time to recover (while eating enough calories to produce a surplus).

If you’re lifting heavy, and eating enough, make sure you’re also getting enough sleep! 5-6 hours a night isn’t going to cut it – you need to get at least 8-9 hours of sleep per night for optimal muscle-building. Take naps too if you have the opportunity.

Sleep needs to become a priority, because while we’re asleep, growth hormone, a hormone responsible for regulating muscle growth is released.[30]

If you’re a big guy/girl trying to slim down, a little extra cardio might speed up your fat loss but if you’re not eating correctly, it might result in losing some of the muscle you already have.

Don’t worry about going for 10 mile runs on your off days – do 20-30 minutes of intervals or go run hill sprints in your park. The weight will come off more slowly, but you’ll only be losing fat, not fat AND muscle.

Once you hit your goal weight and the target amount of muscle mass, I’d recommend adding back in some cardio for your overall conditioning, but keep it varied (sprints and intervals). The focus is to keep building explosive muscle and not long, slow, boring muscle.

If you love going for long runs and aren’t going to give that up, I’m not gonna stop you. Just know that the long hours of cardio will severely inhibit your progress on building strength and size.[31]

Get Started Building Muscle Today

Landscape shot of someone who has built muscle and strength.

This is a basic overview to get ya started. It really boils down to a few major things:

  • Lift heavy
  • Eat lots of good food
  • Rest

Simple to understand, tough to implement.

Trust me, I know – I’ve been battling this for the past decade.

If you made it this far, and you want more specific instruction, here’s how Nerd Fitness can help!

If you are somebody that wants to follow a tailor-made program designed to build muscle and grow strong, check out our popular 1-on-1 Online Coaching Program.

You’ll work with our certified NF instructors who will get to know you better than you know yourself, check your form, and program your workouts and nutrition for you.

Nerd Fitness Coaching Banner

-Steve

PS: Be sure to check out the rest of our Strength Training 101 series:

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All Photo Sources are found right here.[1]



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How Temptation Bundling Can Help Build Healthier Habits

How Temptation Bundling Can Help Build Healthier Habits


Temptation bundling may help these two level up their lives.

“Damn you Netflix, how did I just watch 10 episodes of Stranger Things, I have stuff to do!”

We’ve all been there. There are the things we know we SHOULD do, the things we NEED to do, and the things that we WANT to do.

More often than not, the WANT wins out over the NEED and SHOULD.

It’s like trying to win a tug-of-war against a tractor pulling in the opposite direction. It’s why we struggle to get to the gym after a long day of work. It’s why we opt for Taco Bell instead of taking the time to cook a healthy meal.

Today, we’re going to give you a quick life hack that can help you start leveling up your life and actually get things done that need to get done!

What is Temptation Bundling?

This LEGO is interested in levelling up his life with temptation bundling.

I bet you’ve said the following: “Before I can watch TV, I need to exercise.” And yet, TV ends up winning over exercise almost all the time, especially if it’s after a long miserable day at work.

So, instead of “if I do this, then I get this” What if we combined the two into one epic activity?

That idea is called “temptation bundling,” a term coined by Wharton Professor Katy Milkman: ultimately, you combine something that needs to be done with something you want to do.

She describes the idea in a paper entitled: “Holding The Hunger Games Hostage at the Gym: An Evaluation of Temptation Bundling.” [1] The goal is to get us to do things we need to do by combining them with things we want to do, removing the “either/or” temptation and getting us to ACTUALLY do stuff:

Participants were randomly assigned to a full treatment condition with gym-only access to tempting audio novels, an intermediate treatment involving encouragement to restrict audiobook enjoyment to the gym, or a control condition.

Initially, full and intermediate treatment participants visited the gym 51% and 29% more frequently.

Long story short: the people in the study who were told they could listen to addictive audio books only while working out visited the gym 51% more frequently than those who were just told they should exercise more.

Here’s some Nerd Fitness examples:

In love with the show Arrow? I am, and I want Stephen Amell to be my best friend.  Don’t say, “I can only watch Arrow after exercising.” Change your phrasing, and try this instead: “I can only watch Arrow WHILE exercising.” Bring your iPad or Laptop to the gym, and only watch particular shows while you are on a treadmill, walking, or using the elliptical.

Addicted to Clash of Clans on your phone? Only allow yourself to work on your clan while at the gym, in between sets of deadlifts. Same goes for looking at TikTok or Instagram: only while resting in between squats!

Maybe you can only listen to Serial or The Rewatchables while walking, doing a particular work task, or even completing a chore at home like cleaning or laundry. An hour episode while walking could result in you racking up 3+ miles on your walk to Mordor!

Afraid to try cooking a new healthy meal? You can ONLY listen to a podcast or music in your house while you are cooking. BLAST it at top volume while having fun making a mess trying to cook.

Now, although this study teaches us that bundling a healthy life-improvement activity with one you enjoy can help you make a change, the boost can oftentimes be temporary.

The study went on to say that the “allure” of the audiobook + gym combo wore off after a few months, thus furthering the suggestion that the best chance for long term success is to truly “enjoy the journey.”

Long story short: this can a great strategy to get started, and a great way to identify types of exercise or strategies that work for you, long term results might require leveled up strategies!

But that’s fine – we’re going to be using it to build long term habits.

Try the temptation bundle challenge

Try temptation bundling today!

If you can implement it properly, temptation bundling can both increase your time spent doing a healthy activity while also helping you limit the unhealthy one.

Now, you might be saying, “Steve, doesn’t this make the fun activity less enjoyable and the exercise/health portion less efficient?” 

Possibly, but that’s not the point! Sure, I would love it if you went to the gym, completed a kickass workout, ate a healthy meal, and then got 8 hours of sleep.

However, this isn’t Imagination Land, and I know the best workout plan is the one you actually complete. This is infinitely better than the perfect workout plan that makes you say “meh, I’ll start tomorrow.”

So what do we do? We use temptation bundling to get us started, and then use drive to keep us going. When we build interest ih the activity itself, we shift our focus from “I’m enduring this workout” to “I can’t wait to see how much better I am this week.” The change can become permanent.

Your turn: what’s one activity that you love to do, and one that you know you should do more of? And how are you going to implement this strategy TODAY to your daily routine? Here are some other rapid fire examples:

  • Are you studying or getting some work done? Get your favorite snack or beverage only when you are doing it.
  • Try walking outside (or a cardio machine) – that’s now the only time you’re allowed to listen to your favorite podcast/audiobook.
  • Try pairing chores like ironing, doing laundry, or cleaning dishes while watching your favorite tv shows or a new movie you’ve been waiting for.

Your turn!

What’s one temptation bundle you are going to combine and start TODAY?

-Steve

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Photo sources: Visiting Friends, A good Sunday to youRain doesn’t stop a photographer



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How to Build Healthy Habits in 2024 (5 Habit Building Hacks)

How to Build Healthy Habits in 2024 (5 Habit Building Hacks)


Top view New Year Resolutions text list with marker and eyeglasses for business presentation mock up for adding your list

At some point in the past week (or five minutes ago after a Google search), you’ve made a resolution to change your life.

Maybe you decided to exercise every day. Perhaps it’s time to start eating better.

Or maybe you decided to stop wearing jorts.

Although I think this puppy is making the jorts work.

Well my friend, I’m excited for you, and I want you to know you’ve arrived at the right place!

We help folks build healthy habits as part of our 1-on-1 Online Coaching Program, so you’ve come to the right place to fulfill your resolution.



Here’s what we’ll cover in our Guide to Build Healthy Habits in 2024:

Let’s get right to it so you can start rocking 2022!

Why Do We Suck At Building Healthy Habits?

Human hand holding crumpled paper or trash and white paper ball and waste on the floor, A hand are crumpling a paper

“I know what I’m supposed to do, I just can’t get myself to do it!” 

Welcome to the club – we all know what we need to do, but we just can’t get ourselves to make the important changes.

We know how to get in shape: move more and eat less!

We know how to exercise: get your heart rate up, do some push-ups, get stronger.

We know how to eat healthy: more vegetables and less sugar.

And yet, we can’t get ourselves to stick with ANY of these things for longer than a few weeks.

Why?

Simple: Building new healthy habits is tough, our lizard brains crave instant gratification, we don’t fully understand how habits are built, life gets busy, and our default behavior is often as unhealthy as it is easy.

As a result, we don’t put the right systems in place in order to make changes stick.

We also rely wayyyyy too much on willpower and motivation.

We tend to bite off more than we can chew, go too fast too soon, and then get overwhelmed too quickly.

This reaction is priceless.

Does this sound familiar?

  • I’m going to eat 100% Paleo/Keto AND
  • I’m going to run 5 miles a day AND
  • I’m going to work out in a gym five times a week.

If you’re somebody that eats a typically poor diet, never runs, and hasn’t set foot in a gym since grade-school dodgeball with Mr. Wazowski, changing alllll of these at once is almost a surefire way to succeed at precisely NONE of them.

We’re conditioned these days to expect and receive instant gratification. If we want food we can get it from a drive-through, stick a frozen meal in a microwave, or sit down at a restaurant that’s open 24 hours. If we want a game we can download it to our computers/phones/PS5s within a matter of seconds. If we want to watch a TV show, it’s a few clicks away.

Hell, Netflix even starts the next episode for you without any action required!

George binging some TV

We expect getting in shape to go the same way.  

And this is why we suck at building healthy habits that stick.

We tell ourselves “Hey, I’ve been dedicated for a whole two weeks, why don’t I look like Ryan Reynolds yet?”, not remembering that it took us decades of unhealthy living to get where we are, which means it’s going to take more than a few weeks to reverse the trend.

And then we miss a workout because life was busy or our kid got sick. And we get disheartened that exercise or giving up candy is not nearly as fun as Netflix and video games and Peanut M&M’s.

This is where everybody gives up:

  • They try to change too many habits too soon
  • They get impatient the results don’t come more quickly
  • They slip up when life gets busy
  • And they go back to square one

It’s why we are doomed to stay overweight and suck at building habits. It’s the videogame equivalent of attacking too many bad guys at once, which always leads to game over.

We’ll cover the specific healthy habits and resolutions you SHOULD be picking later in this article, but I have a big damn question to ask you first:

“But why though?”

The First Step of Building Healthy Habits (Know Your “Big Why”)

3D rendering of question mark

Before we do ANYTHING with actually building habits, it can help to have a good reason as to why you want to build them in the first place or the changes will never stick.

This whole “change who I am” stuff can be really powerful for keeping us focused when life starts to get busy. 

If you’re here because you decided you “should” get in shape, you’re going to fail the second life gets busy.

If you are dragging yourself to the gym because you think you “should” run on a treadmill five days a week even though you hate it, you’re screwed!

As you’re determining the habits or resolutions you’re trying to set, make the habit part of a bigger cause that’s worth the struggle.

You’re not just going to the gym, you’re building a new body that you’re not ashamed of so you can start dating again.

You’re not just learning to like vegetables, you’re getting fit so you can feel great while on vacation this summer.

You’re not just dragging yourself out of bed early, you’re getting up earlier so you can work on your side business before your kids get up so you can set money aside for their college education.

In our 1-on-1 Coaching Program, we refer to this as your “Big Why.” 

Tie your journey to a greater cause and you’re more likely to push through the muck and mire to get it done.

So dig 3 levels deep and ask “why” until you get to the root cause of WHY you want to build a new healthy habit or change a bad one. Write it down. And hang it up somewhere you can see it every day.

Got your reason? Great.

Now let’s get into the science of habits.

How to Build Healthy Habits (The Three Parts)

As Charles Duhigg points out in The Power of Habit (a must-read for anybody interested in behavior change), there are three parts to a habit:

#1) Cue (what triggers the action): It can be a feeling: I’m tired, I’m hungry, I’m bored, I’m sad. Or it can be a time of day: it’s Monday at 9am, work is done, etc.

#2) Routine (the action itself)This can either be a negative action you want to cut back: I drink soda, I eat cake, I snack, I drink alcohol, I smoke cigarettes, I watch TV – or a positive one: I go to the gym, I go for a run, I do push-ups, I read a book.

#3) Reward (the positive result because of the action)I’m now awake. I am temporarily happy. My hands/mind are occupied. I can forget the bad day I had. I feel energized. I feel good about myself.

Depending on your routine/action above, habits can either be empowering and amazing, or part of a negative downward spiral. Your body isn’t smart enough to KNOW what it needs to do: it just wants to fix the pain or chase the pleasure of the cue, and whichever way you choose to respond will become the habit when it’s done enough times.

Factor in genius marketing, behavioral psychology, and an environment set up for us to fail – and bad habits rule us.

We've all been here.

It’s why we crave certain foods, why we can’t help but check our phone every time it vibrates, and why we can’t keep ourselves from watching one more episode or grinding one more level in World of Warcraft.

Duhigg lays things out very clearly:

“There is nothing programmed into our brains that makes us see a box of doughnuts and automatically want a sugary treat.

But once our brain learns that a doughnut box contains yummy sugar and other carbohydrates, it will start anticipating the sugar high. Our brains will push us toward the box. Then, if we don’t eat the doughnut, we’ll feel disappointed.”

Not eating that doughnut can be tough.

Picture this:

  • We have trained your brain to take a cue (you see a doughnut), anticipate a reward (a sugar high), and make the behavior automatic (nom nom that donut).
  • Compare that to a cue (you see your running shoes), anticipate a reward (a runner’s high), and make the behavior automatic (go for a run!).

The Dark Knight himself said it best: “It’s not who I am underneath, but what I do that defines me.”

Let’s take a look at each part of the habit-building process and start to hack the sh** out of it!

Learn Your Cues: Recognize the triggers.

A picture of a LEGO Spider-man, who is interested in weight loss.

Whether you are trying to change an old habit, stop an unhealthy habit, or begin a healthy habit, it starts with the first step in the process:

“The Cue.”

If you want to stop drinking soda, but feel like you need it every afternoon to get through work, your brain has been wired to think SODA after the cue:

  • Cue: I’m tired, thirsty, and have no energy.
  • Routine: I drink a soda around 3pm.
  • Reward: Weeeeee caffeine! Sugar! Happy! My life has meaning!

When identifying bad habits to avoid, it starts by becoming aware of the cue that sets the habit in motion. Simply being aware of the cue is a great start to breaking the cycle:

  • When I get bored (cue), I eat snacks (routine), and it fills the void with a happy stomach (reward).
  • When I come home from work (cue), I plop down on the couch and play video games (routine), and it helps me forget about work (reward).
  • When I get nervous (cue), I start to bite my nails (routine), to take my mind off the awkwardness (reward).

So if you are looking to break a bad habit, it begins by identifying what the cues are that make you take the action that you’re trying to stop.

At the same time, you can mentally train yourself, just like Pavlov’s dog, to build a new healthy habit by identifying the habit you want to build and the cue you want to use to proceed it:

  • When I wake up (cue), I will go for a walk (routine), and reward myself with an audiobook on the walk (reward).
  • When I get tired (cue), I will drink black coffee instead of soda (routine), and along with the caffeine boost. (reward), I’ll get new running shoes after 30 soda-free days (reward), and satisfaction from the weight loss thanks to fewer calories (reward).
  • When I come home from work (cue), I will walk straight to my computer to work on my novel for 30 minutes (routine), and reward myself with Netflix after I have written 500 words (reward).

So, whether you’re breaking a bad habit or starting a new one, it begins by recognizing the cue that triggers the habit.

Once you recognize or pick the cue, you can start working on fixing the routine (action).

The Key to Sustainable Healthy Habits: Use Systems

“Steve, I get it, but I still struggle with the ‘building the routine’ part…for some reason I just can’t bring myself to do it.”

Yup – welcome to the toughest part of a habit:

The Routine (the action itself!).

This is where we’re going to start thinking and acting like nerds and scientists.

Whether we’re trying to stop a negative routine (stop drinking soda) or start doing a healthy routine (start running), both need to be addressed with a different plan of attack.

We'll need more paint cans for this.

For starters, we’re going to stop relying on two things:

  • Willpower: if you have to get yourself to exercise, you’ll give up when you get too busy or it’s too cold.
  • Motivation: if you need to be motivated, you’re going to give up and then beat yourself up for not being more motivated!

Both motivation and willpower are finite and fickle resources that will abandon you when you need them most. Most people hope and pray that they have enough motivation and willpower to build a habit.

Not us though!

We’re going to remove both from the equation and use systems and outside forces to make the routine even easier to build (or tougher to build if it’s a bad habit you’re trying to swap!).

This can be done in a few ways:

  • Environmental hacks: making the routine easier by removing steps needed to complete it, or adding steps between you and a bad habit.
  • Programming hacks: add your habit to your daily calendar, track your progress daily with a journal, and make it part of your day.

We are products of our environment. We can use this information to our advantage and make the process of building a new habit or changing a bad habit easier by modifying our environment. I dig into this more fully in our article: “Build your Batcave for Habit Change,” but I’ll cover the basics here.

Look at the places you spend your time. Reduce the steps between you and a good habit, and increase the steps between you and a bad habit. You’ll be less reliant on willpower and motivation and more likely to do the healthy habit or skip the bad habit.

Here are five examples of environmental hacks you can use: 

  1. RUN EVERY MORNINGGo to sleep with your running shoes at the foot of your bed, with your running uniform laid out already. Hell, you can sleep in your running/workout clothes. Put your alarm clock on the other side of the room so you HAVE to get out of bed to turn it off.
  2. GO TO THE GYM AFTER WORK: Pack your gym bag BEFORE going to sleep the night before. That way, every morning you already have a bag to throw in your car or bring with you. As soon as 5pm hits, you are in your car on your way to the gym. (Don’t want to head to the gym? Here’s how to build a gym in your home). 
  3. EAT HEALTHIERDon’t give yourself the option of not eating healthy – throw out the junk food in your house and start preparing meals the night before. Put a lock on your web browser from ordering pizza online (yes, you can do that now), and don’t drive down the street full of fast food places.
  4. WATCH LESS TV/PLAY FEWER GAMES: Use your laziness in your favor. Unplug the TV/system. Increase the steps between you and watching the TV. Put parental controls on your own system and have your friend set the time limit and the password. I knew somebody who put his TV in his closet and cut his TV viewing by close to 100%. Don’t rely on willpower – make it more difficult!
  5. CHECK YOUR PHONE LESS: Turn off your notifications and uninstall the apps that waste your time. Put your phone in Do Not Disturb mode when you are at work, and put it in your desk drawer. Don’t rely on willpower to get yourself to not check your phone when it buzzes – get rid of the buzz.

You can also use programming hacks to help build NEW healthy habits: 

  • EXERCISE: If you want to exercise more, set calendar alerts at the beginning of your week so that every day at 8AM you receive a cue (ding! on your phone) and a reminder to do the activity. You’re much more likely to stay on target when the activity has been scheduled ahead of time.
  • HEALTHY EATING: Consider batch cooking! If cooking healthy meals every night sounds like way too much work (I hear you on that), consider doing it all on ONE day – it’s a significant time-saver, and it also will reduce the steps between you and healthy eating because the meal is already cooked and in the fridge!
  • WRITING: If you want to write a book, tell yourself you have to write 500 crappy words every day. This is how I wrote Level Up Your Life. Buy a calendar, and draw a big red X on every day you complete your task. Make your singular focus every day continuing the streak[1].

Make the Reward Momentum-Building

Orange carrot hanging on stick above black hole with rabbit in it abstract isolated on blue

And we are finally at the third part of the habit:

“The Reward.”

When looking to replace bad habits, do some reward analysis on your bad habits:

Soda gives you a caffeine kick and a burst of energy in the afternoon when you’re tired.

Can you replicate that energy boost for your body in a healthier way? Perhaps you can switch to black coffee and go for an afternoon walk.

Walking is a great habit to build!

Here’s another example:

You find you spend too much time watching TV because you love escaping into worlds, and it’s affecting your health.

Can you listen to your favorite audiobook only when you walk?

(This is called temptation bundling).

This step will require some analysis, by digging into the reward you’re trying to recreate, without the negative action. This can lead your brain to some tough places, but it’s healthy to dig into it.

For example, if you  want to start drinking less (or give up completely), you might discover that the reward you’re chasing is actually “escape from a job I hate” and “avoiding social anxiety.”

Jesse awkwardly drinking

Dig into your reward and what your brain is craving, and then see if you can reverse engineer a healthier routine with the same reward.

And then use outright bribery to get yourself to actually do the new healthier and choose the better action/routine.

What works for science and physics also holds true to building habits: inertia and momentum will work against you when it comes to building habits…until it starts to work for you as the habit becomes automatic.

We can fix the third part of the habit-building loop, the reward, with momentum-building prizes or results to bribe ourselves to continue. With each healthy and positive reward, with each completed routine, we make the habit sliiiiightly more likely to become more automatic the next time.

In other words, create rewards that reward you back!

DON’T reward your routine (running!) with an unhealthy reward (cake!). That’s “one step forward, two steps back.” And nutrition is 90% of the equation when it comes to weight loss anyway!

DO reward your routine (running for 5 minutes every day for 30 days straight) with a reward that makes you want to keep running (a snazzy new pair of running shoes).

Our new app, Nerd Fitness Journey, specifically follows this “cue, routine, and reward” format to help build new habits. In the app, we “reward” you with cool loot and XP, so you can level up (literally) while you getting lean and strong.

If you’re interested, you can try it for free right here:

5 Hacks for Effortless Healthy Habit building

Lego star wars stormtrooper a sneak is key keyboard notebook.

Your life will get busy. 

There will be days when you don’t want to do your new habit. Or you want to backslide and go back to old habits. Actually, that will pretty much be every day, especially early on.

So don’t leave it up to yourself!!!

Stop relying on yourself and start relying on outside forces. Here are the best tips you can use to get yourself to actually follow through with a habit:

1) RECRUIT ALLIES: find a friend or group of friends to build the habits with you. A recent study [2] showed that:

Among the weight loss patients recruited alone and given behavioral therapy, 24% maintained their weight loss in full from Months 4 to 10.

Among those recruited with friends and given therapy plus social support, 95% completed treatment and 66% maintained their weight loss in full.

You do not have to go on this habit-building journey alone. Building a guild or recruiting a group of people to support you and help you and make you better could be the difference-maker in building habits!

When your friend is already at the gym waiting for you, you HAVE to go. If it was up to you, skipping out and watching Netflix has no negative consequences. Recruit friends and allies!

Don’t have that support group at home? Consider joining ours 🙂

Remember, those first few weeks are the toughest, which means they’ll require the most effort to get started.

2) CULTIVATE DISCIPLINE WITH ACCOUNTABILITY: When you can’t get yourself to follow through on a new healthy habit you’re desperately trying to build, make the pain of skipping the habit more severe than the satisfaction you get from skipping it.

Allow me to introduce some comical consequences:

  • Every time I skip ______________ this month, I will pay $50 to my wife/husband/friend who will donate my money to a cause I HATE.
  • Every time I decide not to _______________ this month, I have to run around my house naked.
  • Every time I do ____________ when I shouldn’t, I will let my three-year-old do my makeup before work.

Do any of these results sound like fun? If you can’t afford to pay your friend $50, if running naked around your house might get you arrested, and if you’ll get fired looking like a drunk clown thanks to your kid’s makeup skills…maybe you just do what you know you need to do. The more painful it is to skip something, the more likely you’ll be to actually suck it up and do it.

3) NEVER MISS TWO IN A ROW. What happens if you miss a day? Who cares! One day won’t ruin you – but two days will, because 2 missed days can become a month or a year in the blink of an eye.

It’s something I bring up in this video over on our YouTube Channel:

As pointed out in a research summary:

“Missing the occasional opportunity to perform the behavior did not seriously impair the habit formation process: automaticity gains soon resumed after one missed performance.[3]

4) DON’T PICK HABITS YOU HATE: “Steve, I know I should run so I’m trying to build a running habit even though I hate running.” Stop.

Captain Kirk saying "stop"

Can you get the same results with a different habit, like rock climbing or hiking or swing dancing? Pick a habit that isn’t miserable and you’re more likely to follow through on it.

At the same time, we have tons of success stories of people who went from hating exercise to loving how it feels.

It’s because they made the habit part of a bigger picture: “I am working out because I am building a kickass body so I can start dating again!”

Or even if they don’t LOVE strength training, they love feeling strong and confident and powerful, so they build the habit and make it a priority.

It’s because they had a BIG enough why to overcome their initial dislike of exercise until they learned to love how exercise made them feel.

5) TRY TEMPTATION BUNDLING: Consider combining a habit you dislike with something you LOVE, and you’ll be more likely to build the habit.

If you hate cleaning your apartment, only allow yourself to listen to your favorite podcast when you are cleaning or doing the dishes.

Want to go to the gym more? Allow yourself an hour of watching Netflix, but ONLY while you’re on the elliptical.

This is called temptation bundling, and it can be a powerful change.

The Secret to Fulfilling Your Resolution (Do Less)

Ladder to freedom from dirty room

Now that you’re educated like a boss on the different parts of a habit, it’s time to build one!

I’ll leave you with a final bit of advice: if you decide that you want to run a marathon or save the world or lose hundreds of pounds, you’re going to screw up unless you internalize the following information:

DO WAY LESS.

Or in the immortal words of Kunu from Forgetting Sarah Marshall: “The less you do, the more you do”:

Pick ONE habit, make it small, and make it binary. Something that at the end of every day you can say “yes I did it” or “no I didn’t.”

Habits that are nebulous like “I am going to exercise more” or “I’m going to start eating better” are more useless than a Soulcycle membership for Jabba the Hutt.

Here are big examples. Be specific. Be small. And track it:

  • Want to start exercising more? Awesome. For that first week, ONLY go for a walk for just 5 minutes every morning. Literally 5 minutes.
  • Want to start cooking your own healthy meals? Just aim for one meal per day or one meal per week. Whatever works for you and your schedule.
  • Want to stop drinking a 2 liter of Mountain Dew every day? Scale it back to 1.9 liters a day for a week. Then 1.8 for a week. Then 1.7…
  • Want to get out of debt and build the habit of frugality? Start by saving an extra five bucks a day, or finding a way to earn an extra 5 bucks a day.
  • Want to learn a new language? Speak your new language out loud for 10 minutes per day. That’s it!

Keep your goals SMALL and simple. The smaller and simpler they are, the more likely you are to keep them. And the habit itself pales in comparison to the momentum you build from actually creating a new habit.

I don’t care how many calories you burn in a 5-minute walk, just that you can prove to the new YOU that you can build the habit of walking, and only then can you up the difficulty.

We’re thinking in terms of years and decades here! So think small.

My real-life example: I wanted to build the habit of learning the violin at age 31, but couldn’t get myself to do it because I told myself I was too busy, which is a lie (“I only have 25 minutes; I need 30 minutes to practice…might as well not practice at all”), and thus I never played!

Once I lowered the threshold to “I have to only play for 5 minutes per day,” it gave me permission to pick it up here and there – and I ended up practicing WAY more frequently, and got better much faster.

I still suck, mind you, but I’m lightyears ahead of where I was before!

And please: DON’T BUILD ALL THE HABITS AT THE SAME TIME

If you’re new to building habits, or you have never stuck with anything long enough to make it automatic, it’s because you did too much. Habits are compound interest.

As you build a new habit, it bleeds over to other parts of your life and makes future habits easier to build too – momentum!

As Mark Manson lays out in his guide on Habits

“Willpower is like a muscle. It can be exercised and practiced and built up. It can also be forgotten, weakened and atrophied.

Just like going to the gym and building up strength and endurance, you can build up your discipline and willpower over a long period of time by setting and accomplishing a series of tasks on a consistent basis.”

You’ve probably tried the whole “build all the habits at once” and it doesn’t work. So try building ONE habit for 30 days. And then pick a habit that stacks on top of that one and helps you build more and more progress and more and more momentum.

Start today: Pick Your Habit and Go

Very clever use of stickers here.

I’ll leave you with a final quote from Duhigg’s The Power of Habit:

“If you believe you can change – if you make it a habit – the change becomes real. This is the real power of habit: the insight that your habits are what you chose them to be. Once that choice occurs – and becomes automatic – it’s not only real, it starts to seem inevitable, the thing…that bears us irresistibly toward our destiny, whatever the latter may be.”

You’ll need more brainpower initially, until your default behavior becomes the automatic habit-building you’re chasing.

With each day of you building your new habit, you’re overcoming any self-limiting belief, building momentum, and becoming a habit-building badass! And then those habits become automatic. Then, we rejoice:

Healthy habits can feel like this.

So today, I want you to look at just ONE habit you want to change:

  • Identify the cue that spurs it on – Is it the time of day? Boredom? Hunger? After work? Stress?
  • Identify the potential rewards – Happiness? Energy? Satisfaction?
  • Identify a new routine you’d like to establish that results in the same “reward” from the negative behavior…but in a more productive and healthy way.

Want more help? 

I write the best newsletter in the galaxy it’s two short emails a week, directly from my brain to your inbox, and I promise to make you laugh and live a bit better!

Want expert guidance on your healthy habit building in 2024? Sign up for a free call with our coaching team in the box below to learn more about the program and see if it’s the right fit:




I want you to leave a comment below: pick ONE habit that you’re going to build this month and identify the three portions of the habit you’re looking to build.

Good luck – now go build some momentum.

And ONE habit.

-Steve

###

photo source: Syahrir Maulana © 123RF.com, KHOTCHARAK SIRIWONG © 123RF.com, alphaspirit © 123RF.com, Evolution – Alternative, Nattapol Sritongcom © 123RF.com, obradov © 123RF.com, Chayapon Bootboonneam © 123RF.com, Boris Rabtsevich © 123RF.com, #13/366 Placing the head, Mixed Messages



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The (Best) 20-Min Leg Day Workout for Home

The (Best) 20-Min Leg Day Workout for Home


One of the biggest questions we get from everyone is “How do I work my legs at home?

After all, challenging the legs with barbells, dumbbells, and machines at the gym is easy. We can just continue to add weight to our exercises until our legs look like tree trunks. But if we want to build strength but we’re unable to get to the gym, don’t have a gym membership, or are traveling – then what do we do?

Enter the NERD FITNESS LEG DAY WORKOUT.

Our 20-minute routine can be scaled for someone just getting started (beginner), or someone looking to get their legs blasted (advanced).

Here’s what we’ll cover today:

Let’s hop to it!

Mario Jumping and grabbing coins.

Jumping would also be a great leg workout!

The 20-minute Nerd Fitness Leg Day Workout

To get started with our Leg Day Workout, warm up with 1-2 minutes of leg swings and marching in place. 

Continue the warm-up with 1-2 sets of the first exercise at an easier variation (or less weight/reps) then move on to your work sets. For the remaining exercises, perform 1-2 additional warm-up sets at the start, if needed. (A bit more on the warm-up later!)

Alternate between Workout A and Workout B on non-consecutive days to properly recover. Meaning, give yourself a “rest day” before doing a leg workout again.

If you’re new to dedicated leg days (or just getting back into things), then choose the lower end of the prescribed sets and reps, while picking easier variations. If you’re a seasoned pro, then start increasing the number of sets or reps you do each workout, while pushing for harder and harder variations. 

Rest 1-2 minutes between sets (or longer, if needed).

Now, let’s give you some specifics.

LEG DAY AT HOME – WORKOUT A

Phase 1

Warm up for a few minutes.

Phase 2

Do 2 to 4 sets of the following:

  • Squat Variation: 5-8 reps
  • Deadlift Variation: 8-12 reps

Phase 3

Do 2 to 3 sets of the following:

  • Lunge Variation: 5-8 per side
  • Calf Raise Variation: 8-12 reps

LEG DAY AT HOME – WORKOUT B

Phase 1

Warm up for a few minutes.

Phase 2 

Do 2 to 4 sets of the following:

  • Deadlift Variation: 8-12 reps
  • Squat Variation: 5-8 reps

Phase 3 

Do 2 to 3 sets of the following:

  • Step-up Variation: 5-8/side
  • Shin Raise Variation: 8-12 reps

There are a lot of variations you can choose from for these exercises, so let’s break these down for you.

Real quick, before we do, I’d like to highlight that crafting effective routines, much like the one above, is a significant aspect of NF Coaching. Our team of coaches understands the hustle, so we tailor quick workouts that optimize available resources—be it equipment, time, or energy.

And that’s not all! A coach can also help with your nutrition and stress management, two vital components of the fitness adventure.

In fact, there’s a whole lot more to explore. If you’re intrigued, take a closer look at our online one-on-one program here:




The 6 Best Leg Day Exercises for Home

Let’s go over some categories of leg day exercises that you can do at home, plus some variations you can choose to get started with.

#1) Squat Variations:

No leg workout would be complete without the squat. 

It uses all the muscles of the lower body in a very natural pattern – ever see a baby squat?

However, as we age and adopt unnatural sitting postures, our squat form tends to suffer. 

So let’s work to get back to basics, baby! 

Squat variations to choose from:

1) Assisted Squats 

Coach Staci showing you the an assisted bodyweight squat

Working up to an unassisted squat in your workout, or just need a good option for your warm-up? Enter the assisted squat! Hold onto anything safe and stable (a countertop, a chair, the wall) to put some of the work off your legs and into your arms.

2) Bodyweight Squat

In the video above, we cover five common mistakes folks often make when performing a squat.

Give it a watch so you don’t make them too!

3) Pause Squat

Is the regular squat feeling too easy? Pause for a couple of seconds at the bottom. This will work the muscles a bit more as well as help improve your mobility for the exercise.

4) Goblet Squat

The goblet squat is a great way to build muscle for women.

Have you become a master of the bodyweight squat? Then add some weight to it! Hold a weight with two hands in front of your chest, like a big goblet that you don’t want to spill. This means keeping the chest and weight up!

If you don’t have a dumbbell, then this is the perfect time to hold a suitcase or backpack up for improvised weight as we describe here.

5) Banded Squat

A resistance band is a great way to increase the difficulty of squats.

Weighted squats are great, until you have to travel! For a much lighter, but still powerful option, hold a band in your hands and stand on it. If your band is a continuous loop, you can also stand on it and drape the band over the front of your shoulders while crossing and lifting the arms up.

6) Jumping Squat

Coach Staci showing you how to perform the jumping squat

No weights? No bands? No problem! Add some explosion to the movement and jump off the ground for each rep. You don’t have to jump sky high, or honestly even leave the ground. Even just a slight weight reduction should prove more challenging than a regular bodyweight squat.

7) One-Legged Squat (do 5-8 per side)

The one legged "pistol" squat is a great advanced bodyweight movement.

Ready for the ultimate challenge? Build up enough strength to do a squat with just one leg!

This is an amazing variation when you find yourself with no gym and no equipment. Just like the regular bodyweight squat, you can work this assisted first by holding onto a chair or doorframe. 

We cover a lot of the finer points in our YouTube video – getting your first one-legged squat:

For more deets on how to squat properly in general, check out The Nerd’s Guide to the Perfect Squat

 

#2) Deadlift Variations

Why deadlifts?

Well, not only will a deadlift challenge our legs. But really, it’s an EVERYTHING exercise, as we engage every muscle in our body throughout the movement:

  • Posterior chain and legs? They’re the powerhouse, working like a lever to hoist that weight up.
  • Back and core? Engaged throughout the movement as we keep our whole body tight and steady.
  • Shoulders and traps? They’re working hard to keep the weight secure as we lift.

So any solid leg day workout should aim to include deadlifts in it.

Deadlift variations to choose from:

1) Bodyweight Deadlift (Good Morning)

Coach Staci and Coach Jim, demonstrating a bodyweight good morning, by hinging down from the hips, then back up.

While we’re not “lifting” anything in this variation, it’s still the same movement of hinging at the hips and leaning forward. You can keep your hands in front of you holding imaginary weights, or placed up behind your head for an exercise that is often called the “good morning”.

2) Weighted Deadlift

I promise you, learning how to deadlift will change your life.

We can pick up dumbbells, kettlebells, or barbells. At home, we might be picking up luggage, backpacks, or sandbags. In any of these examples, the form remains the same! Push your hips back and lean forward, like you did for the good morning.

Once you’ve leaned forward a bit, then bend your knees slightly to be able to reach your weight. Grab strong and stand up tall. Put the weight back down by reversing the process. Hips back, lean forward, and bend the knees slightly.

3) Banded Deadlift

You really can deadlift with all sorts of objects and resistance band deadlifts are a great exercise.

No weights? Again, no problems. You can stand on a band and work the deadlift.

If you have a close-looped band, another option is to loop the band around one foot, then under the second foot, and then back around the first foot. This will give you a cat’s cradle of bands between your feet where you can grab one to four bands to deadlift for a variety of difficulties.

Check the gif for further explanation:

Coach Jim crisscrossing a resistance band, then stepping on it, for this deadlift variation.

4) Kettlebell or Dumbbell Swing

Coach Staci showing you the kettlebell swing

Just as we added some speed and explosion to the squats, we can do the same thing to the deadlift movement too. This is called ‘the swing’ and can be done with a dumbbell, kettlebell, or even a compact backpack.

The biggest focus is to make sure the power is coming from your hips and they pop open, and not from your arms lifting the weight.

5) One-Legged Deadlift (do 8-12 per side)

Doing a deadlift on one lef is a great way lower body bodyweight exercise.

As with the squat, if we don’t have bands or equipment, then one of the best go-to’s is to perform the exercise on one leg. This puts more work on that single leg, as well as makes it more challenging for our balance as we go through the reps.

6) Weighted One-Legged-Deadlift

Coach Staci showing you how to perform dumbbell Romanian deadlift

Have some weights to use, but a two-legged deadlift is too easy – then do it on one leg! Take your time, and continue to focus on pushing those hips back at the start of the exercise.

For more here, check out The Nerd’s Guide to Deadlifting

#3) Lunge Variations

When done correctly, lunges target the quadriceps, hamstrings, glutes, and calves, enhancing lower body strength and stability. Additionally, because they are iso-lateral (your feet aren’t in line with each other), lunges help stress the lower body in a different way that can help reduce imbalances from left to right.

When you add it all up: lunges are perfect for leg day!

Lunge variations to choose from:

1) Assisted Lunges

Coach Staci showing you how to perform the assisted bodyweight lunge

Just like with the assisted squats, for assisted lunges, we can hold onto something stable like a countertop, chair, or wall. The idea again is to put some of the work into your arms and off your legs, as well as provide more stability.

2) Split Squats

This gif shows JCoach Jim doing a bodyweight split squat.

The split squat is another great variation to work on the way to a regular bodyweight lunge. While it looks very similar to a lunge, the biggest difference is that we’ll set our feet once, and then keep them in place and we move up and down. By keeping the feet stationary, the exercise can be a bit easier to balance.

3) Bodyweight Lunges

This gif shows Staci doing a forward bodyweight lunge, the most basic lunge variation

The lunge puts stress on the legs greater than just a bodyweight squat, while also challenging our balance. Step out far enough to be able to sink down so that your back knee comes close to the ground (it can lightly touch, but don’t slam it down).

If stepping forward feels a little achy for the knee, you can work on stepping backward into position (aka the reverse lunge).

4) Pause Lunges

Coach Staci doing an lunge, and pausing at the bottom.

If the regular lunge is feeling strong, then add a pause! We’ll pause at the bottom of each rep for a couple of seconds before returning to standing. Get as low as you can, while still keeping the back knee off the ground.

5) Lateral Lunges

Coach Staci and Jim showing you the lateral lunge.

Lateral lunges are a deceptively challenging lunge variation. While many of our movements in the gym have us moving forward and backward (the sagittal plane, for you anatomy nerds). The lateral lunge has us moving sideways (the frontal plane), so it may feel new and unfamiliar.

Take your time, use an assist if needed, and look to sink down as low on your leading leg as you would in a squat. The other leg can remain straight, with the foot on the ground.

6) Weighted Lunges

Coach Staci showing you the goblet lunge

Are all of these lunges too easy so far? Then add some weight! You can hold weight up at your chest, like the goblet squat, or in your hands. If you have some weight in a backpack, you can even wear it to make the exercise more difficult.

7) Jumping Split Squats

Coach Jim doing a jumping split squat: Get set just like a regular split squat - stepping out with one foot and sinking down. But now, instead of just split squatting up and down with the feet in place, you want to explode off the ground and switch feet in mid-air.

When you’re working out, but don’t have any extra weight to add to your lunges, this dynamic variation will get the job done. Get set just like a regular split squat – stepping out with one foot and sinking down. But now, instead of just split squatting up and down with the feet in place, you want to explode off the ground and switch feet in mid-air.

For more here, check out The Nerd’s Guide to the Perfect Lunge

 

#4) Calf Raises

No surprise here that calf raises target our calf muscles…it’s right in the name.

But the exercise also promotes foot and ankle strength, contributing to overall body balance. That makes it a great exercise for leg day.

Calf Raise variations to choose from:

1) Seated Calf Raises

Coach Jim doing a seated calf raise

If this is your first time doing dedicated calf work, I’d highly suggest starting with seated calf raises. The extra focused work on this muscle can make them sore very easily, so this a good option to dip your toes in.

2) Standing Calf Raises (Floor)

Coach Jim doing a standing calf raise from the floor.

If seated calf raises are feeling strong, then stand up to add a bit of weight to the movement. Press your toes through the ground and get up as high as you can. Hold onto a wall, chair, or countertop to assist with your balance, but look to keep most of the weight still in the legs.

3) Standing Calf Raises (Step)

Coach Jim doing a standing raise from a step

Adding a step to your standing calf raises allows you to drop your heels lower and increase the range of motion. This also increases the likelihood that it’ll be a little tough to walk normally the next day!

Get a good stretch at the bottom, and then really extend up to the top.

4) One-Leg Calf Raises (Floor)

Coach Jim doing a standing one-leg calf raise

Once two-legged calf raises are no problem, then it’s easy to increase the intensity by working one leg at a time. As before, we can start on the ground to get more weight into the movement while working in a smaller range of motion.

5) One-Leg Calf Raises (Step)

Coach Jim doing a stand one-legged calf raise

Ready to turn those calves into cows? Then let’s get up on the step and work the one-legged calf raise. All the previous cues still apply – look to drop your heel below the step and get a good stretch before pushing through and really extending at the top.

If this continues to feel easy, then your free hand can hold a weight to increase the intensity further.

 

#5) Step-Up Variation

Step-ups, a versatile leg exercise, amp up strength in crucial muscle groups—quadriceps, hamstrings, glutes, and adductors.

Moreover, being a unilateral leg exercise (since we’re doing one leg at a time), step-ups play a vital role in balancing strength between both sides. This can help us improve imbalances. As we strive to create a killer leg day routine (which is the plan), step-ups definitely deserve a spot in the spotlight.

Step-up variations to choose from:

1) Assisted Step-Ups

Coach Jim doing an assisted step-up, by holding on to a nearby wall.

As with the previous assisted variations, use something stable to help you step up onto the object. You may step onto a stepstool, a step or two on a flight of stairs, or any stable box. 

The higher the object, the harder the step-up, but looking for a height that puts your front thigh about horizontal is a good average to work towards.

2) Bodyweight Step-Ups

This exercise really is as simple as stepping up and down a box or small secure stool.

When the legs feel strong enough, then remove any assist and step up strong. Look to keep the chest up as you stand up tall at the top. Alternate back and forth with which leg you step with, to give the legs an equal amount of work.

3) Weighted Step-Ups

A couple of weights is an easy way to up the difficulty here.

As we continue to get stronger with the step-ups, then adding weight is the next natural progression. As with the lunges, you can hold weight up at your chest, like the goblet squat, or in your hands. If you have some weight in a backpack, you can even wear it to make the exercise more difficult.

4) Bulgarian Split Squats

Coach Staci and Jim showing you the Bulgarian split squat

While the Bulgarian Split Squat looks like a lunge, we’ll keep it in the Step-Up Variations as A) we should be putting more emphasis on the front leg than both legs and B) you’ll likely be performing this exercise with the same set-up as your step-ups – on a flight of stairs or with a box.

Step out in front of whatever object you’re using, and then place the top of your foot up on the object. If this is too uncomfortable, then you can place a towel or other similar padding to help.

Sink down until your front thigh gets horizontal, and then stand back up. If you feel too “cramped” when trying to descend, then step a little further away from the object.

 

#6) Shin Raises

Shin raises are great. They make the front shin muscle, called the tibialis anterior, stronger. This muscle helps protect your knees by reducing the force on them when you run or jump. They are also fantastic if you’ve ever suffered from shin splints. So, shin raises are like a shield for your knees during active stuff!

They are also much less frequently worked, so take your time and don’t get frustrated if they feel challenged!

Shin raise variations to choose from:

1) Shin Raise – Feet Close to Wall

Coach Jim, doing a shin raise close to the wall.

The first and relatively easiest variation is to perform shin raises with your feet closer to the wall and your back leaning up against the wall. Feet should be naturally hip-width apart, and then lift your feet as high as you are able to go. Again, take your time and go for quality reps.

2) Shin Raise – Feet Far from Wall

Coach Jim doing a shin raise far from the wall

As the shin raise gets easier, you can increase the range of motion and difficulty by moving your feet farther from the wall. Continue with the same cues – putting your feet hip-width apart, and lifting your feet as high as you can go.

3) Shin Raise – Heels on Edge of a Step

Coach Jim doing a shin raise, with his heel higher on a step.

Some people prefer standing on the edge of a step and lowering their feet down, as opposed to moving their feet out away from the wall, to make the shin raise more difficult.

Care should be taken here to set up a safe position. Look to pick a very low step where your toes can touch the ground lightly at the bottom. This will help minimize the risk of slipping off the front. Your heels should be firmly on the step, and then reach back to the wall for balance.  

What’s a Good Leg Day Warm-Up?

A bunch of fitness equipment against a wall.

Warming up before tackling leg day is crucial because it’ll help you move better and feel stronger through your workout.

As your body temperature rises during a warm-up, blood flow to muscles increases. This enhances oxygen delivery and nutrient supply, optimizing muscle function. 

Additionally, warm-ups promote the release of synovial fluid – this is a thick liquid between your joints that reduces friction. This helps the exercises feel more effortless.

So, in a nutshell, warming up is like priming your engine before pushing the pedal.

Here’s a warm-up you can do to prepare for leg day:

#1) Leg Swings for 20-30 seconds per side

Coach Jim doing a leg swing

The objective for this movement is to lightly move the hip joint through a big range of motion. Only swing as high as you feel comfortable, and keep the body in a strong upright posture.

#2) Marching in Place for 30-60 seconds

Marching in place can be a great jump rope alternative

You can march in place or march straight ahead. The marching should increase our heart rate a bit, but not be strenuous. The objective here is to introduce some movement in the knee joint and continue to warm the whole body up.

#3) One to Two Sets of an Easier Variation of Your First Chosen Exercise

These are not part of the prescribed sets that are in the workout. These are additional sets! Adding in a few warm-up sets is one of the best things to do to specifically prepare the body for the exercise.

So if you’re first exercise is a bodyweight squat:

Do a proper bodyweight squat to work out your legs

Start off with an assisted squat:

Doing assisted bodyweight squats is a great step towards regular bodyweight squats

Or if you’re doing a goblet squat, then start off with a lighter weight (or a bodyweight squat).

Adjust the movement for these warm-up sets so that they feel good and you feel more prepared for the tougher sets ahead.

#4) Include Additional Warm-up Sets, as Necessary, as You Continue Through Your Workout

After the first exercise, you may feel good enough to step right into the main sets of your next exercises. If you don’t feel ready, then continue performing 1-2 easier sets as a warm-up for any additional exercise.

If you’re going to be lifting heavy weights, or just challenging yourself in general, it’s still a good idea to do warm-up sets before you get to the main event.

So if you plan on doing a kettlebell deadlift:

Deadlifts at a lighter weight, or a bodyweight good morning would help.

Coach Staci showing you how to perform a good morning

Listen to your body as you go, and don’t be afraid to add a warm-up set or two before every new exercise.

For more on this subject, check out How to Warm Up Before a Workout.

3 Ways to Challenge Your Legs Without Using Weights

Five resistance bands in different colors

If you’re at home, you might have some weights around for your leg day workout.

Great!

But if you’re away from home, like at an Airbnb, you might not.

Don’t fret.

Here are three ways to challenge your legs without weights:

  1. Pause variation: this will make the movement tougher as we pause for a couple of seconds at a certain point in the exercise, usually at the bottom where the muscles are doing the most work.
  2. Banded version: this will make the movement tougher as we use bands to add resistance to the exercise. There are different exercise bands you can purchase, but we tend to like the thicker, closed-loop bands. They are much easier to pack for a road trip than a set of weights. You can learn more about resistance bands here. 
  3. Dynamic version: this will make the movement tougher as we add some speed to the exercise. This generally involves a jumping variation of a regular exercise, such as jumping squats or jumping split squats.

Now, sometimes we need to make exercises EASIER.

This is generally done by performing an assisted variation. 

With an assisted variation, we make the movement easier and generally involve holding onto something solid nearby – whether that’s a countertop, chair, or wall.

Assisted variations are also handy (hehe) for doing warm-ups. See above.

Now, obviously, a simple way to make an exercise tougher is to add some weight to it. Let’s talk about that next.

How to Use Weights at Home for Leg Day (Including Household Objects)

A row of dumbbells on a rack

Adding any weight to an exercise will naturally make the movement tougher, as we have to move our bodyweight and this additional weight. You might have a small collection of weights and dumbbells at home that you can use, but we can also grab anything safe and stable for additional weight. It’s something we bring up in the video, How to Level Up Your Home Gym:

As highlighted by Coach Matt in the video above, various household items can be repurposed for your home gym!

Picture yourself as a fitness MacGyver, but instead of building a helicopter with a crazy straw, a can of hairspray, and some bubble gum…

You’re crafting a home gym!

Consider these alternative fitness equipment ideas using everyday items:

#1) Household Containers (Milk, Laundry)

If it has a handle and can hold water, it can serve as a makeshift free weight.

Another idea is to use an empty laundry detergent bottle, refilled with water. To make it lighter, adjust the water level.

Want it even heavier? Use sand instead.

#2) Buckets

What’s designed to hold water and be lifted and carried?

A bucket!

With a bucket and your legs, you can perform a Romanian deadlift:

If you have a bucket, and legs, you can do a Romanian deadlift.

 

Like a jug, fill it with enough water (or sand) to match your strength. Take your time if you’re using water, as it’ll be likely to slosh out otherwise!

 

#3) Luggage and Backpacks

Your luggage might just be sitting in a closet right now. Or you might have a ton of extra bags or backpacks lying around.

So why not turn these into weights? Fill them with anything that can add a bit of heft.

Need some ideas? How about:

  • Books
  • Canned goods
  • Laundry!

Take a stroll around your house; you’ll find plenty to add to make things challenging. (Just remember to keep it safe!)

Now that you have heavy luggage, deadlifts are a great option. You may find it a bit more challenging to lift than a traditional dumbbell or barbell too!

If you have luggage, you can do deadlifts.

Most exercises with a sandbag can be replicated with a suitcase filled with weight too. You could even just dive into the deep end and make a few sandbags yourself.

And finally, a heavy backpack is great to wear for weighted squats, lunges, or step-ups.

 

What Exactly Is Leg Day?

So what is this “leg day”, and why does everyone always seem to be skipping it?

"That's a hard pass"

Leg day isn’t any more complex than dedicating an entire workout to the lower body. This allows you to focus much more time and attention on it, than if you were working your leg exercises during a total body routine. (Like something we outline here.)

Leg day also tends to be really, really HARD. Not only because we’re recruiting the biggest muscles of the body to move around the most amount of weight, but the rest of the body usually also has to work and stabilize everything in the process.

Lots more working than just the legs here!

Now there’s nothing right or wrong about having a dedicated leg day. This may or may not work with your current goals and situation.

But whether you have an entire dedicated leg workout, or work total body with each session, training your legs is a must.

That’s because…

5 Reasons to Never Skip Leg Day

A man on a mat, about to do a leg workout

You may wondered:

Are training legs really that important? I mean, I walk a lot.

Isn’t that good enough?”

My answer: no. Now go do some squats!

Kidding (but seriously do some squats).

Here are the benefits of doing leg day:

  1. Build a Beastly Base: Your legs are the powerhouse of your body, literally. Strong legs = better balance, improved athleticism, and a boost in everyday activities like climbing stairs or carrying groceries like a champ. Think of them as the foundation of your fitness empire!
  2. Calorie Crushing: Leg workouts engage multiple muscle groups, making them calorie-burning machines. Squats, lunges, deadlifts – they all send your metabolism into overdrive, helping you sculpt a leaner, fitter you. Plus, the extra muscle mass you build burns more calories even at rest, meaning more calories burned while playing video games.[1] 
  3. Total Body Gains: Forget the myth of isolated muscle groups. Leg workouts trigger a hormonal cascade throughout the whole body that benefits the rest of your muscles, leading to gains in upper body strength as well. Biceps? Triceps? They’ll be thanking you for those squats!
  4. Brain Booster: Exercise isn’t just about the body, it’s a friend to the brain too. Leg workouts increase blood flow to your head, delivering oxygen and nutrients that boost cognitive function and memory. So, next time you need to ace that presentation or remember where you parked the car (again), hit the gym and give your legs some love.[2] 
  5. Pain Prevention Powerhouse: Strong leg muscles are your body’s shock absorbers, protecting your joints and spine from injuries. So embrace the leg day life – your future self will thank you for it![3] 

Now, to answer your question: 

Can You Get Strong Legs Just by Walking?

A man walking on a road

While a brisk walk (or a run) is a fantastic way to stay active, improve your cardiovascular health, and boost your mood, it’s not quite the muscle-building superhero you might be hoping for. Think of it like a gentle tap on the shoulder compared to the full-on boot camp of squats and lunges. Challenging strength exercises, like the ones you see in this article, have a host of benefits you won’t get walking and running.

  • First off, they take the joints through a much bigger range of motion. The amount of movement in the knees and hips during a squat is significantly more than a walk. It’s important to move our joints through these ranges of motion, so we can continue moving them well for years to come!
  • Next, this bigger range of motion means we’re building strength in the muscles much more effectively than with a walk or a run. More strength will serve us well in anything we do – from sports to life.
  • Lastly, this strength-building also puts enough stress on the body to build (or maintain) muscle and bone. The same can’t be said for walking and running. Maintaining muscle and bone is vital as we age (and also pretty darn important when we’re younger too!).

So, while walking is excellent for the heart and a great foundation for a healthy lifestyle, don’t underestimate the power of adding some targeted strength training to unlock those hidden gains. Trust me, your legs will thank you for it!

Oh, and if you are interested in walking more (a great idea in general), here’s The Hobbit’sNerd’s Guide to Walking.

How to Prevent Muscle Soreness From Leg Day

Someone on the ground, with a "red" leg that is sore.

First things first, let’s manage expectations. 

Soreness is a natural consequence of challenging your muscles – especially if you’re coming back from a long break or trying something new. It’s like your body throwing a tiny temper tantrum because you dared to ask it to get outside its comfort zone.

So maybe reframe this as your muscles whispering, “Hey, we just leveled up!”

Now, that doesn’t mean we gotta roll around in agony the day after. We can outsmart the soreness a bit with some clever strategies.

Step 1) Pre-Workout Prep

Step 2) During Your Workout

  • Form is your fortress: Don’t ego-lift, my friend. Use proper form to target the right muscles and avoid injury. If you find an exercise too challenging, then adjust to another variation. We’re trying to slowly build a castle here, and proper form is how we make sure all the rocks go in the right places.
  • Progressive overload, not extreme overload: Push yourself, but listen to your body. Don’t go from “I never work out” to “squat champion” in a day. Your muscles need time to adapt and build strength. Increasing the amount of work you do too drastically is a surefire way to have some debilitating soreness from your workout.
  • Variety is the spice of leg life: Different exercises target different muscle fibers within your legs. Squats primarily engage quads, while lunges hit hamstrings and glutes more prominently. By mixing things up, you ensure all muscle groups get challenged, and one area isn’t beaten up relentlessly (and incredibly sore the next day). Working different exercises also leads to more balanced and overall leg development.

Now, Step 3 is going to get us into “active recovery.” Basically, what to do AFTER your leg day workout.

But let’s dive into a new section for that.

What Workout to Do AFTER Leg Day? (5 Ideas)

A man using a foam roller

To recover from an intense leg day workout, there are a few things we can do. Some of these things can be done right after our workout, while others can be prioritized the next day.

Here are some ideas:

#1) Cool Down

Avoid the post-workout slump with a gentle cooldown. Light activity like walking or jogging helps pump blood through your working muscles, preventing them from feeling like overinflated balloons. This can reduce lactic acid buildup, a major contributor to muscle soreness.

#2) Foam Rolling

Foam rolling is your secret weapon for releasing tension and improving blood flow in those tired legs, especially in your quads, hamstrings, and glutes. Think of it as giving your muscles a mini massage after a workout. Studies show that foam rolling can help increase blood flow to the treated area, potentially aiding in faster recovery and reducing muscle soreness.[4] 

Remember, it’s not a battle – listen to your body and apply gentle pressure. We’re trying to relax the muscles a bit, not beat them down into submission.

Here’s a routine you can run through if you have a roller handy:

For more, check out our guide How to Use a Foam Roller (Step by Step)

#3) Re-Fuel!

Soon after your workout, replenish your energy stores with a delicious blend of protein and carbs. 

Think of meals like:

  • Protein smoothie with banana
  • Greek yogurt with berries and granola
  • Whole-wheat wrap with turkey and avocado 

Studies show that consuming protein and carbs soon after a workout optimizes muscle recovery and growth.[5] 

#4) Motion is Lotion!

This is a favorite saying we have around here. It means to move around nice and easy, anyway that you can! This might mean a light walk, or a yoga session, or even a set or two of yesterday’s exercises at an easy level. Look to get the joints and muscles through as big a range of motion as you can.

This is often the exact opposite of what many people do the day after leg day – which is to sit around for days and wait for the soreness to subside. You’ll feel much better and be able to tackle your next workout a lot sooner if you remember to keep moving around!

#5) Sleep

Don’t underestimate the power of sleep! Aim for 7-8 hours of quality shut-eye to allow your muscles to repair and rebuild. As we cover in our Guide to a Goodnight’s Rest, sleep is like magic for your body – it’s when the real growth and progress happen. 

For more tips on activities to do after your leg day workout, check out The Nerd’s Guide to Active Recovery.

What’s the Best Day for Leg Day? (When to Schedule Leg Day)

A much of calendar months in a row

When it comes to scheduling your leg day, there’s no one-size-fits-all solution. It’s all about finding what works best for your schedule.

With that being said, here are some things to consider when scheduling Leg Day:

  1. When you have the most time. Working legs is tough and takes time to warm up and go heavy in your sets, as compared to the upper body. While we still recommend getting in your leg workouts even if you have a busy schedule, IF you have a choice then look to line up your leg day with the day of the week that gives you the most available time.
  2. Post rest day for a fresh attack. To maximize muscle engagement, potentially schedule your leg day workout after a rest day. That way you’re feeling recovered and ready to put in the hard work.
  3. Avoid pulling exercises the day before. Often when someone is doing a dedicated leg day, they’ll work their upper body on the other days of the week. With these upper body workouts, it’s also common for people to break up the exercises into pushing and pulling workouts. Because we often have to grab and hold weights or bands for our leg day workouts, it’s better to avoid scheduling leg day the day after your pulling workouts.  The grip will be tired and it may affect what you can lift.

So there you have it, my friend! The leg day gauntlet has been laid, but how you choose to conquer it is entirely yours. 

You may find a dedicated leg day to work best for you – allowing you to really focus on each exercise and push really hard. Or you may find that a total body workout – hitting legs and upper body in the same session – works much better for your schedule and your goals. There are no right and wrong answers here.

Remember, the Nerd Fitness Rebellion isn’t about rigid rules, it’s about experimenting, finding what lights your training fire, and making progress toward your goals while having fun.

And if you’re looking for even more help in building your workout, don’t forget to check out our guide on crafting the perfect personalized workout plan: How to Build a Workout Routine

It’ll help you incorporate your new leg day routine into a complete workout.

Now go forth, nerdy warriors! Conquer leg day, conquer your workouts, and conquer the world, one step, squat, and lunge at a time!

-Coach Jim

PS – This is my favorite leg day meme:

"Leg Day Be Like" with Jim Carrey yelling at the arrows in his legs.

###

 

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How to Do a Turkish Get-up (and Workout Examples)

How to Do a Turkish Get-up (and Workout Examples)


It’s time to learn how to do a Turkish get-up!

I’m glad you want to learn it, as it’s a great functional exercise that will improve your strength and balance.

However, it’s also a bit of a technical movement, as there are quite a few steps to follow.

But have no fear! You’re in the right place to learn the Turkish get-up.

After all, it’s what we do best here at Nerd Fitness: making complex exercises simple for beginners.

Here’s what we’ll cover today:

Let’s get after it.

How to Do a Turkish Get-up (With Video Tutorial)

In the video above, Coach Staci walks you through proper technique with the Turkish get-up (TGU).

Staci demonstrates three versions of the TGU:

  1. With no weight (or a bodyweight TGU)
  2. With a shoe to help test alignment
  3. With a dumbbell

But there’s a lot to the move, so we’ll break it down for you.

Before we do, it’s worth pointing out that Staci is a coach here at NF!

Yep, we’re lucky to have her on the team.

When she’s not busy making videos on complex exercises, she’s coaching nerds on how to grow strong and level up their nutrition.

Pretty cool, huh?

If you’re interested, you can learn all about our coaching program right here:




What are the Turkish Get-up Steps?

Here’s how to perform the Turkish get-up, step by step:

#1) Lie on the Floor, Extend Arm, Bend Leg

Begin in a supine position, extending one arm vertically while bending the same-side leg. This is our starting stance.

Begin in a supine position, extending one arm vertically while bending the same-side leg. This is our starting stance.

#1a) If Weighted, Roll onto Your Back and Extend the Arm

For those using additional weight, start on your side and pull the weight close with two arms. Roll onto your back, continuing to keep the weight close, then extend the weight overhead with both arms, taking your time and maintaining control.

#2) Roll up onto the Other Forearm

Maintain eye contact with the hand overhead as you roll from your back up onto your opposite forearm.

Maintain eye contact with the hand overhead as you roll from your back up onto your opposite forearm.

#3) Get up onto Your Hand

Continue the movement by getting up onto your hand, and maintaining eye contact with the other hand overhead.

Continue the movement by getting up onto your hand, and maintaining eye contact with the other hand overhead.

#4) Bridge the Hips and Sweep the Leg Under

Make sure the triangle you've created with hand, knee, and foot feels strong before shifting weight and moving onto the next step.

Keep your hand on the ground and lift your hips high enough to sweep your leg underneath you. We’re looking to move that leg far enough to make a triangle on the ground with your hand, knee, and foot.

#4a) Ensure a Stable Triangle

Make sure the triangle you’ve created with hand, knee, and foot feels strong before shifting weight and moving on to the next step.

#5) Move into a Kneeling Lunge Position

Lift up your body into a kneeling lunge, with one knee up and the other down. Take your time to maintain your balance.

Lift up your body into a kneeling lunge, with one knee up and the other down. Take your time to maintain your balance.

#6) Stand up (Halfway through the TGU)

Stand up completely. This is the halfway point of the Turkish Get-up.

Stand up completely. This is the halfway point of the Turkish get-up.

#7) Step Back to a Kneeling Lunge

Start the descent by stepping back into a kneeling lunge.

Start the descent by stepping back into a kneeling lunge.

#8) Hand Down, Create a Triangle with Foot and Knee

Lower your hand, forming the same stable triangle with your hand, knee, and foot on the ground.

Lower your hand, forming the same stable triangle with your hand, knee, and foot on the ground. 

#9) Keep Hips High, Sweep the Leg Under

Push your hand strong into the ground and keep the hips elevated, as you sweep the leg forward and sit on the ground.

Push your hand strong into the ground and keep the hips elevated, as you sweep the leg forward and sit on the ground.

#10) Forearm and Elbow Down on the Ground

Bring your forearm and elbow down to the ground, continuing to maintain eye contact with your hand (or weight) overhead.

Bring your forearm and elbow down to the ground, continuing to maintain eye contact with your hand (or weight) overhead.

#11) Upper Back Down on Ground

Complete the Turkish Get-up by gently lowering your upper back to the ground.

Complete the Turkish get-up by gently lowering your upper back to the ground.

#11a) If Weighted, Lower Weight Down, Roll to Your Side

For those with added weight, lower it down with two hands, keeping it close, and then roll to the side to put it on the ground.

For those with added weight, lower it down with two hands (if necessary), keeping it close, and then roll it to the side to put it on the ground.

 

What’s a Turkish Get-up Workout?

Picture of a woman holding a kettlebell

The Turkish get-up is very versatile and can be worked into your routine in several different ways.

Here are some quick examples of a Turkish get-up Workout:

  • Warm-up: Perform 1-2 easy sets of 2-3 reps each side, alternating sides, with light or no weight. With little rest between sets, it’s quick, effective, and readies your body for more.
  • Strength Training: Opt for 2-3 sets of 1-3 reps per side, either same side or alternating, with progressively heavier weight. Rest 1-3 minutes between sets.
  • Conditioning: Engage in 2-3 sets of 3-5 reps or more per side, alternating sides, using light to medium weight. Keep it moving to elevate your heart rate (minimal rest).

Let’s break this down a bit.

#1) The Turkish Get-up as a Warm-up

If your aim is to warm up and prepare your body for action, incorporate the Turkish get-up with 1-2 easy sets. Perform 2-3 reps on each side, alternating between left and right. 

This can be done with a lighter weight or just your bodyweight, focusing on proper form. Even without added weight, ensure you go through all the points of performance, treating it as if there’s resistance. Each repetition may take 15-30 seconds (or more if you’re first learning), offering a thorough warm-up.  If you need a bit more warm-up, then do a few more reps! This will get your entire body ready for more activity.

 

#2) The Turkish Get-up as Strength Training

While it doesn’t look like a traditional exercise, you’ll still build plenty of strength when you start increasing the weight and testing yourself.

Because of the longer time it takes to complete each rep (as opposed to something like a push-up or a squat), you’ll tend to see lower rep ranges worked with this exercise – 1 to 3 reps per side is a good place to start.

You can work the same side (all 1-3 reps done before switching) or alternate reps (one rep left, one rep right, etc). To progress, continue to increase the weight used, as long as you have control. 

If you decide to add more reps, we start to enter the world of conditioning.

 

#3) The Turkish Get-up as Conditioning

If we want to turn the Turkish get-up into a conditioning exercise, then increase the total number of reps, while keeping the rest between sets minimal.

Because the shoulder will fatigue first, it’s best to alternate between sides (although if you’re feeling spicy – then complete all the reps on one side first!). 

We’re also looking for light to medium weight so that we can keep things going safely, while getting the heart rate up.

As with any of these recommendations, if you need to make it tougher then start adding weight and/or reps, or just decrease your rest time!

 

What Are the Benefits of the Turkish Get-Up?

Two LEGO Doctors

With all of these steps and cues in the Turkish get-up, you might be asking yourself: 

“Why? What’s the point and benefit of learning this? What muscles are even worked?”

You might have heard of the 2012 study that linked the ability to stand up from the ground easily with a longer life. This was attributed in part to the fact that flexibility, strength, and coordination are all important things to maintain as one gets older.

But even if you’re not a senior in their golden years, you can still build up and benefit from more of each of those attributes.

In addition, and this is something very often overlooked in people’s routines, it’s good to move in different directions

Showing a group doing a Russian Dance

The sky’s the limit here. 

Too often we head to the gym and move around like we’re on tracks: moving forward or backward, two feet together, both arms pressing or pulling at the same time.

If we never explore different planes of motion and stress the arms and legs independently of one another, then when we’re called to do this outside the gym (cue Morpheus saying “Welcome to the real world”), there can be some troubles.

Now any sort of movement is fantastic – so don’t stress out or second guess yourself – but when you’re looking to level up your workout, then look to work your arms and legs independently of each other.

This might be as simple as a lunge:

This gif shows Staci doing a forward bodyweight lunge, the most basic lunge variation

Or a one-arm row:

You can also look to move in different directions – this might look like a lunge to the side:

Coach Staci and Jim showing you the lateral lunge.

As opposed to always lunging to the front. 

Then, of course, you can also pick up and explore the Turkish get-up. Feel how we’re moving in unfamiliar directions and stressing our muscles in unique ways with the exercise.

Now, to your next question:

 

What muscles do Turkish Get-ups work?

A hand holding up a kettlebell

When performing Turkish get-ups, you’ll strengthen muscles like:

  • Chest and arm – as we press the weight into the starting position.
  • Core – specifically the obliques and abdominals, as you move from the floor to a standing position (and back down). As you move through several positions, your core will be engaged the whole time.
  • Shoulder – as we put our other hand on the ground and get the supporting arm vertical.
  • Glutes – as we bridge up our hips.
  • Quads – as we get into and stand up from a lunge position.
  • Grip – as we squeeze the weight hard to control it.

But really, it’s just about every muscle you have.

That’s because the Turkish get-up is what we call a “total body movement,” meaning it requires every muscle in your body, all working together.

So your shoulders will stabilize the weight above you, all while your glutes and core are engaged. 

On top of that, the Turkish get-up will also help improve:

  • Coordination – following the correct sequence during the Turkish get-up will help your body awareness, also known as “proprioception.” This will help you improve coordination.
  • Mobility – getting off and on the ground takes some work. Adding a weight to the equation makes it even more so. This is a perfect recipe to improve mobility.
  • Balance – you shift a lot during the Turkish get-up, using one limb and then another. This will require some balance.

Because of this, you’ll often see the Turkish get-up included in a Functional Fitness Workout (like those found in CrossFit)

Functional Fitness means training that will carry over to your day-to-day life. With the TGU, it’ll help you remain strong to get off the floor or grab a heavy item from a shelf.

It’s no wonder people have been doing this exercise for well over 100 years (and some legends say over 200 years!).

Speaking of…

Why’s It Called the “Turkish Get-Up”? (Origins of the TGU)

Some believe that ancient wrestlers, in what is now Turkey, invented the get-up to prepare for their intense competitions. 

Additionally, it also demonstrated their immense strength to each other (everyone loves to show off now and then).

To support this theory, it’s also worth noting that the Turkish get-up is traditionally done with kettlebells, which have historical use in the region.

For example, as BJJEE points out, you can find old kettlebells at the Taksim Pera Museum in Istanbul, Turkey:

A picture of a bunch of old Kettlebells in a museum in Turkey.

So that’s probably why it’s called the “Turkish get-up.”

You might also hear the TGU referred to as “The Turkish Stand-up” or “The Kettlebell Stand-up.” Don’t worry, it’s all the same exercise.

 

The Turkish Get-up for Beginners (When in Doubt, Start Here)

A woman with two kettlebells

Even as we tout all these benefits, we also understand that the Turkish get-up is an intimidating exercise! 

After all:

  • There are a lot of steps.
  • You’re not sure if you’re doing them correctly.
  • You might eventually have a weight balanced over your head!

Never fear! There are a lot of things that a beginner can do to tackle the TGU, build confidence, and have fun with it.

Here are four ways a beginner can get started with the TGU:

#1) Do the Turkish get-up with no weight (or a Bodyweight TGU)

As we mentioned earlier, a good starting point would be to work the movement with nothing but your own bodyweight. 

There’s enough to think about with your own coordination, before having to worry about controlling another object too!

#2) Split up the Turkish get-up

Another really good way to ease into the full TGU is to work on parts of it. You can do this anywhere along the line for as many steps as you want, but some of my favorite variations:

Part #1) From the start (lying on the floor), to getting up to your hand, and then back down again.

Staci going grom the start (lying on the floor), to getting up to her hand, and then back down again.

Part #2) From sitting up on your hand, to bridging your hips up and sweeping the leg under, and then reversing it. 

Staci sitting up on her hand, to bridging her hips up and sweeping the leg under, and then reversing it.

Part #3) From foot, knee, and hand on the ground, to getting into a reverse lunge position, then standing up, then reversing it all (reverse lunge back down, put your hand down in the triangle)

Staci going from foot, knee, and hand on the ground, to getting into a reverse lunge position, then standing up, then reversing it all.

#3) Do the Turkish get-up with a shoe

As Coach Staci showed in the video at the top of this article, a fun variation you can try before adding any weights is standing up and down with a shoe in your hand! 

Staci holding a shoe up for the Turkish Get-up

Specifically, we want to rest the shoe on our open hand, so that if you let your arm drop or drift forward, the shoe might topple out.

#4) Do the Turkish get-up with a Medicine Ball

If you want a more “fun” variation of that, you can do a TGU with a medicine ball in your hand. Pick a larger one so that you can’t grab and control the ball (unless you have hands like the Hulk!). This will really test your abilities to keep the arm vertical and control every aspect of the motion.

And if you think this is too mean-spirited, just know that in many kettlebell certification courses, they expect you to do this open-handed with a cup of water! Any wavering from a good position will result in an impromptu shower! 

It’s all in good fun though, and will give you a really, really good idea of what steps you need to practice more.

 

8 Common Mistakes When Doing Turkish Get-Ups

A row of kettlebells

Despite the detailed steps, there are a few prevalent mistakes that often crop up. Let’s talk about what we SHOULD do to avoid them.

#1) Keep Your Eye on the Weight!

This is so key that you should write it on the bottom of all your kettlebells. It can be tempting to look around as you play one-person twister with yourself, but keep watching that weight! It is much, much easier to control it when you do. If you do have to bail and drop the weight to the ground, it’s also easier to direct if you’ve been watching it the entire time.

#2) Use Two Arms to Bring the Weight into the Starting Position.

Early on, it’s common to grab the weight with one hand, especially with lighter loads. However, as weights get heavier, this becomes impractical and risks shoulder strain. Practice rolling to your side and using both hands to secure the weight, ensuring a controlled and safe setup.

Coach Jim setting up a heavy Turkish Get-up with two hands

#3) Try to ROLL SIDEWAYS to Your Forearm and Hand.

As we’re lying on our back with the weight over our chest, it’s incredibly common for people to want to sit forward and up to get into position. Maybe it’s years and years of sit-ups in gym class. While you can get away with this with light or no weight, it quickly becomes impossible with heavier weights.

Instead, think about rolling to your side (the side opposite the weight) to get onto your forearm and then hand. You should press down with the leg that’s bent (the leg that’s the same side as the weight) to help the movement.

#4) Create That Triangle Before Moving Up into the Reverse Lunge.

After we bridge our hips and sweep the leg underneath, it can be tempting to try and rush the next step and try to get upright and stand up. As with all these steps and mistakes, you’ll be able to get away with this with lighter weight, but not heavy.

After you sweep your leg under, pause. Ensure you’re forming a stable triangle with your hand, knee, and foot. This foundational position provides the stability needed as you ascend.

Jim showing the triangle position of the TGU

#5) Press the Weight Up and Back as You Stand Up.

This is a cue that might not make sense until you try it and feel it, but the common mistake we’re trying to correct here is when people stand up from the lunge position, and their arm (and weight) shift forward. This often then results in them losing the weight to the front and dropping it.

To counteract this, focus on driving the weight up to the ceiling and back behind your head. This intention will help keep the weight over your own center of gravity so you can stand up triumphantly.

#6) On the Way Down, Roll to Your Elbow, Then the Nearest Shoulder, Then the Farthest Shoulder.

Another cue that may sound puzzling until you’re finishing up a TGU with heavy weight. Common mistake here is to get excited and rush the end. Your hand is on the ground, your hips are on the ground – things are so close you can taste it!

Well, you might be tasting the weight in a moment if you simply fall backwards to your entire upper back. Just as we want to focus on rolling upwards at the start (as opposed to trying to sit forward and up), we want to do the same thing on the way down.

Get down to the elbow, keep the upper body slightly rotated as you lower down to touch one shoulder, THEN let the rest of your upper back and second shoulder roll down and rest on the ground.

Plus, don’t forget…

#7) Engage Your Core Throughout the Turkish get-up.

Given the technical nature of this exercise, it’s easy to let your core relax. Actively engage your core throughout the entire movement to ensure stability and control.

#8) Move Slow. 

Resist the temptation to rush through the Turkish get-up; it’s a recipe for injury. Move deliberately and in control throughout the entire sequence. If necessary, opt for a lighter weight—there’s no shame in prioritizing safety.

 

How to Grow Strong (Next Steps)

Two kettlebells

If you’ve made it this far, then you’re obviously pretty serious about growing strong.

So why not check out our Beginner’s Guide to Strength Training?

It’ll show you exactly how to:

  • Build a full-body workout
  • Perform all the exercises required
  • Eat so you grow muscle (and don’t put on too much fat)

Yep, it’s pretty cool, and many a nerd have used it to start their strength training careers.

Go check it out right here!

Okay, I think that about does it for me.

I’ll see ya later!

-Coach Jim

PS – You may be asking yourself:

How much progress can you make with the Turkish get-up?

Well, they make really heavy kettlebells, so there’s practically no limit here.

For example, here’s me doing a TGU with 106 pounds:

Just move up in bells gradually and consistently, and you’ll be lifting heavy weights before you know it.

###

 

Photo source: ruttanapol/123RF.COM, karmiic/123RF.COM, ©rosinka79/123RF.COM,  Turkish Get Up, malkovkosta/123RF.COM, tonobalaguer/123RF.COM, sergign/123RF.COM



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What Can I Expect From Nutrition Coaching? (5 Benefits)

What Can I Expect From Nutrition Coaching? (5 Benefits)


So you’re interested in nutrition coaching?

Great! It’s a smart move for the right person. 

I’ve seen the power of it firsthand in our Online Coaching Program, with folks making small nutrition adjustments with big results.

But before you go and hire a nutrition coach, read this guide!

You see, in many places “nutritionist” is an unregulated term, so not all nutrition coaches you find will be equally qualified.

So let’s tell you what to look out for and whether you even need a nutrition coach to get started.

Here’s what we’ll cover:

Let’s do this thang.

What Does a Nutrition Coach Do?

Lego chef cooking sushi and fish in the kitchen.

Nutrition coaches guide people’s dietary habits to improve their health, body composition, or athletic performance.

To do this correctly, a nutrition coach will need to know the science behind:

  • How different macronutrients (protein, fat, and carbs) affect the human body.
  • Calories, metabolism, and energy balance.
  • The vitamins and minerals found in our food.

In a nutshell, a good nutrition coach will know how to properly nourish the human body.

They can probably also tell you a little bit about nuts and their shells!

A Pirate Ape doing a rim shot on drums

But being an expert in nutrition science is only half of it. The other half is people.

Yep, a nutrition coach also needs to be an expert on folks like us. Otherwise, it’s hard to help people develop new habits.

Because sure, a chicken salad for dinner could be a smart move.

But how do you make that realistic for someone like Mason, who’s constantly working and studying?

That’s where a coach comes in.

To be done well, nutrition coaching needs to include “behavior change,” which enters the realm of psychology.

So a nutrition coach needs to be an expert on two things:

Without the second bullet, you’re just handing out good advice that no one will ever use. 

"I don't want it."

Before we go on, I will mention that through NF Coaching, we not only work on nutrition. But we also help build sustainable workout programs too! The goal is really to come at fitness from every angle, including exercise, nutrition, and mindset. We’ve learned this is the key to making changes that LAST.

If you’d like to learn more about it, you can scope out our program right here:




Okay, let’s talk a little more about how a nutrition coach can help.

 

How Can a Nutrition Coach Help Me?

A LEGO being washed by an elephant

There are all sorts of things a nutrition coach can help us with. 

For example, a good nutrition coach will provide:

#1) ACCOUNTABILITY

This is one of the top reasons people hire a coach in the first place. When we survey those who join NF Coaching, it’s often the number one reason folks join the program.

That’s because knowing what to do is one thing. Doing it is quite another.

When we’re accountable to someone else, whether it’s a coach or even a friend who’s on a similar mission, we’re more likely to follow through.

Spider Man saying "They're Counting On Me"

Heck, it’s one of the reasons Rebel Leader Steve has a strength coach, despite running a fitness company.

Here’s what Steve says about it:

I know when my coach asks me about my workout, I don’t want to let him down. So I just do the workout.

The same accountability can happen with nutrition.

For example, if we make a plan for meal prep on Sunday afternoon, we’re more likely to do it if we know our coach will ask about it on Monday.

Accountability can often be the missing piece for starting long-lasting change. 

#2) A PERSONALIZED APPROACH

It’s really easy to go online and find a bunch of free recipes for healthy meals.

For example, here are 26 such recipes.

While these recipes can be a great starting point, they often won’t help with individual challenges:

  • What if we don’t have any time to cook?
  • What if we have to deal with food allergies?
  • What if we want to eat the same dinner as our family?

That’s where the help of a coach can be a game-changer.

They can offer specific recommendations around our unique challenges (and we all have unique challenges). Plus, they can check in with us to make sure their solutions are working.

If those solutions aren’t working for us – nbd. They’ll brainstorm new strategies we can implement.

This personalized solution can be very helpful if we haven’t had much success with a “right out of the box” approach.

#3) EXPERTISE

I mentioned earlier that a nutrition coach needs to be an expert on human nutrition.

This is helpful, so we don’t have to worry about:

  • Is Keto the best strategy for weight loss?
  • Why have so many people had success with Paleo?
  • How does OMAD fit into this?

"I'm confused" scene from Home Alone 2

While it’s good to be curious about different diets, a nutrition coach can help separate fact from fiction when it comes to healthy eating

Otherwise, we might get tricked into following some terrible “crash diet” or some social media “fad diet.”

#4) GUIDANCE AROUND “HOW TO EAT”

Most people approach proper nutrition around “what to eat.” Just as important, however, can be “how to eat.”

For example, a nutrition coach can help us develop skills around:

  • Eating mindfully and slowly. Our bodies take a while to recognize it’s full. That’s why slowing down and concentrating on our meals can help with portion control. Some skills that might help include using a meal timer, putting the fork down between bites, and eating without the TV or our phone (i.e., no distractions). 
  • Recognizing hunger and fullness cues. Sometimes, we eat just to eat. Maybe we’re more bored than hungry. Maybe we’re stressed and find ourselves emotionally eating. To help fight this, we can keep a “Hunger and Fullness Journal.” With our journal, we rate our hunger from 1 to 10 before eating anything. If it’s less than 6 or 7, maybe we pause for 30 minutes or so and check back in later. It’s the same idea for our fullness. We’ll pause during the meal so we can ask “How hungry am I still?” If our hunger has subsided, maybe we save the rest of our food for later. The goal is to get to know our body’s hunger signals again.
  • Creating a schedule for meals. Most people do best with eating on some type of routine. Breakfast, lunch, and dinner at roughly the same time. Our body will pick up on this and naturally get hungry at the times we normally eat. 

In our Online Coaching Program, we’ll often assign missions to work on a “how to eat” skill for the week:

  • “This week, how about we put down our fork between bites?”
  • “What if our next mission is to eat without the TV on?”
  • “How do you feel about having dinner at the same time this week?”

These missions are discussed and built between the coach and client, so we can custom-make the best plan for you! After a few months of this, it can be surprising just how different our eating habits look.

A dog eating a fancy dinner

#5) TOOLS FOR BUILDING HEALTHY HABITS

One of our head coaches is fond of saying “The secret to our program is we build long-term healthy habits together.”

Sure, it’s great if someone can work out 2x a week and eat healthy lunches every day for a month.

But it’s even BETTER if they can do it for the foreseeable future.

The difference between the two? 

Making them long-term habits.

A habit is something we do all the time, without much thought. Like bruising our teeth in the morning or showering at night.

We want our healthy eating behaviors to join this mix.

If a year from now, we’re still practicing the actions our nutrition coach recommended, then we’ll call that a major win.

Hiring a nutrition coach can absolutely be worth the investment if we continue our healthy habits after our time together is over. 

Next, let’s talk about what separates a dietitian from a nutritionist. 

 

What Is the Difference Between a Dietitian and a Nutritionist?

A LEGO doctor in a cape, who knows how to treat DOMS.

The big difference between a “dietitian” and a “nutritionist” is the formal education required and the regulations that govern the use of the title. 

While they both have their time and place, it’s important to understand the difference between the two:

  • Dietitians treat disease through nutrition and will often work within hospitals. For example, they might prescribe a diet to a patient with diabetes to help manage blood sugar levels. They’ll likely hold the title of Registered Dietitian (RD).
  • Nutritionists work with the general population to develop healthy eating behavior, often to meet a client’s personal goal. You might hear them referred to as a “Nutrition Coach.”

Throughout most of the world, the title of “dietitian” is regulated by a governing body, like the Academy of Nutrition and Dietetics in the United States.[1]

While some states and countries do regulate the title of “nutritionist,” the requirements are often far less rigorous. 

Here’s another way to think of it: all “Dietitians” can likely call themselves “Nutritionists” but not all “Nutritionists” can call themselves “Dietitians.”

To become a dietitian in the US you need to:

  • Earn an accredited bachelor’s or master’s degree
  • Complete an internship
  • Pass the Commission on Dietetic Registration (CDR) exam
  • Obtain the appropriate state license
  • Maintain said state license

What does it take to become a nutritionist?

Well, depending on where you live, it could be nothing.

Yep, you could print a business card with “nutritionist” on it and get to work.

Now, obviously, there’s a big difference between calling yourself a nutritionist and actually helping people.

The doctor from the Simpsons

Yeah…

However, that doesn’t mean a nutrition coach can’t be beneficial. 

Since the barrier to entry is lower, it’s often more affordable to hire a nutritionist or nutrition coach.

Plus, a nutrition coach will often work alongside a dietitian, helping to facilitate their prescription.

Much the same way an orthopedist might work with a physical therapist.

Next, let’s chat about some certifications we can look out for if we want to hunt down a well-trained nutrition coach. 

 

What Certifications Should a Nutrition Coach Have?

A person wearing a graduation cap

There are quite a few certification programs out there for nutrition.

Some are great!

Some are…not so great.

Let’s chat about some of the legit ones.

Here are some certifications to look for if we’re going to hire a nutrition coach:

#1) PRECISION NUTRITION CERTIFICATION LEVEL 1 (PN1)

One of the most well-respected certifications for nutrition comes from Precision Nutrition

In fact, when we hire coaches, it’s one of the qualifications we look out for!

PN states there’s “no best diet for everyone” and instead believes coaches should help their clients find the individualized nutrition plan that works best for them.

They’re one of the best in the business, and their curriculum has had a big impact on Nerd Fitness Coaching

#2) INTERNATIONAL SPORTS SCIENCES ASSOCIATION’S (ISSA) NUTRITIONIST CERTIFICATION

ISSA is an education company that does certifications for personal training and strength coaching.

They also offer a Nutrition Certification that is pretty well done. 

#3) THE NATIONAL ACADEMY OF SPORTS MEDICINE (NASM) NUTRITION CERTIFICATION

NASM is another name well-respected in the fitness industry. 

While they mainly certify personal trainers, they also offer a comprehensive nutrition certification.

Wayne giving the thumbs up

Now, these three companies aren’t the only organizations that do good work with nutrition certifications. But this can start to give us an idea of things to look out for when seeking out a nutrition coach.

 

Signs of a Good Nutrition Coach (and Signs of a Bad One)

Lego scientist on her working place

Not all nutrition coaches will be created equal:

  • A good coach will work with us to develop a healthier relationship with food, focusing on habits that will help us reach our goals.
  • A bad coach will just tell us to eat more broccoli (thanks Coach, super helpful).

Outside of the credentials we discussed in the last section, here are some other signs to look out for:

#1) They ask us a lot of questions

A good nutrition coach will want to learn about us before they recommend anything.

They’ll ask us questions like:

  • What are your goals?
  • What’s been your previous experience with weight loss or gain?
  • How do you normally eat today?
  • What’s your schedule like?
  • What other priorities do you have?

Without this information, it’s very difficult to help someone.

If a nutrition coach doesn’t ask us a bunch of questions, that’s a huge giant red flag.

#2) They’ll work with us to create an action plan

The name of the game here is “long-lasting change.”

To do that, habits need to be created TOGETHER.

If our coach just tells us what to do, without any input from us, it might fall flat.

For example:

If a coach creates a plan that never addresses what we can do or what we want to do, it’s destined to fail.

#3) They’ll monitor our progress

Any halfway-decent coach is going to check in frequently for a status update.

As they say, that which gets measured gets managed, so a good nutrition coach will gather data on things like:

  • Body Measurements. How much we weigh, waist circumference, etc.
  • Strength. If we’re trying to grow strong, our coach might check to see if we’re increasing in weight with our resistance training. 
  • Lab test results. Maybe we have some health metrics, like cholesterol levels, we’re trying to change.
  • Compliance. Let’s say we have a goal of eating a vegetable with every dinner. Are we actually doing it?
  • Confidence. Our confidence levels can often be a good indicator of how we’re doing in a program.

If a nutrition coach doesn’t check in on how you’re doing, consider that another big red flag!

#4) They’ll base their recommendations on outcomes

A good nutrition coach is like a scientist.

Their recommendations are almost like experiments. They’ll ask themselves questions like:

  • Did my clients perform their assigned tasks?
  • Is it helping them with their goals?
  • Are they enjoying themselves?

Like any good scientist, they won’t judge the outcome. 

If under certain conditions an experiment catches fire…well…we now know what will set the experiment ablaze.

Scientist watching a lab fire

“Day 9…still catching fire.”

So a good nutrition coach will constantly reflect on what our feedback means:

  • Scenario – “After working on it all week, my client still doesn’t have enough time to make breakfast.” 
  • Possible Solution – “Perhaps we should propose making a protein smoothie the night before?”
  • Scenario – “Despite the changes we’ve made, my client hasn’t been losing weight.” 
  • Possible Solution – “Maybe it’s time for a food journal, so we can both see how many calories they’re eating?”
  • Scenario – “My client easily obtained protein with every meal last week.”
  • Possible Solution – “Maybe we should scale this up, and include a vegetable with every meal now too?”

That’s why a good nutrition coach is constantly changing their action plan, based on the outcomes they see and record.

#5) They know when to refer out

There are some things a nutrition coach can’t help us with.

That would be any kind of medical intervention. 

If we need someone to “prescribe” a diet to treat any kind of disease (Crohn’s, Hashimoto’s, etc.), we’ll need an actual Registered Dietitian or other medical professionals to do so.

While a nutrition coach can help with the implementation of that treatment (“Here are some ways to get more iron in your diet”), the actual treatment needs to come from someone properly qualified.

Plus, a good nutrition coach will understand this. They’ll recognize their own lane and know when it’s time to refer out (and might even have some recommendations if you don’t know who to talk to).

 

How Much Does a Nutrition Coach Cost?

LEGO money on a green baseplate

The cost of a nutritionist is really going to be variable.

But you can expect to pay $50 to $150 for a one-hour session with a nutrition coach.[2] 

Note: Insurance will generally not cover a nutrition coach or nutritionist unless they are a registered dietitian.

This leads to another question…

How much does a registered dietitian cost?

Again, it’s variable, but you can expect to pay somewhere between $100 to $200 for a one-hour session with a dietitian.[3]

This might be covered by insurance, but usually only when there’s a diagnosis that requires nutrition counseling. 

If the cost of a nutritionist seems too high, it might be worth considering…

 

Do We Even Need a Nutrition Coach? (or How to Simplify Nutrition)

Before we go out and hire a nutrition coach, it might be worth asking ourselves a couple of questions: 

Am I making this harder than it needs to be?

Could I benefit from making nutrition super simple?

As Coach Staci explains in the video above, overcomplicating nutrition could look like this:

  • Weighing all our food.
  • Calculating the correct macronutrient split.
  • Daily fasts.

Now, there’s a time and place for all this. But there’s also a time and place to ignore it.

Ron Swanson ignoring someone

Coach Staci has had clients absolutely convinced they had to weigh their food to lose weight. 

They’ll start out good, weighing everything they eat. This generally only lasts for a week or so, because they quickly grow annoyed at the overwhelming amount of work involved! 

So they quit. 

Instead of this, maybe we start off smaller and simpler.

To improve nutrition, try these three things:

  1. Have a glass of water with every meal.
  2. Have a lean source of protein at every meal.
  3. Have a vegetable with every meal.

That’s it! Let’s just do those three things.

Don’t worry about Keto, Paleo, or Plant-Based

Just make sure to drink enough water, get plenty of protein, and eat lots of veggies.

Then we can worry about all sorts of complicated nutrition stuff.

 

Is a Nutrition Coach Worth It?

Two LEGOs exchanging coins

Ultimately, the question of whether or not a nutrition coach is worth it will come down to a few things:

  • Our goals
  • What we need help with
  • What kind of coach is available to us

If it can be done on our own, great!

I’ve seen all sorts of Rebels grab a map and make their way to Mordor.

But, I’ve also seen lots of Rebels who’ve benefited from their very own Gandalf.

A gif of Gandalf.

Someone who knows the way, and has helped people achieve similar goals. 

A good nutrition coach can 100% be this…if we find the right one.

Remember, “nutritionist” isn’t always a regulated term, so do a little research before jumping in.

Here’s something else to consider: some personal trainers ALSO offer nutrition coaching.

Many coaches are combining traditional personal training services like programming workouts alongside nutrition counseling, since the two can often be dependent on one another.

That’s more or less the basis of NF Coaching. Our coaches customize exercise routines, plus help our clients build healthy habits around nutritious eating (done all online).

We’ve found that lasting success often combines BOTH diet and exercise, so we don’t ignore either.

Plus, it’s often a better value to bundle both services together.

If you’re interested in seeing if one of our coaches can help you adjust your nutrition ( while also growing stronger), you can see if we’re a good fit for each other right here:




 

How to Hire a Nutrition Coach (Next Steps)

Two Legos about to workout together.

So you’ve decided you want to hire a nutrition coach?

Sweet!

Here’s what to do:

  • Determine goals. We don’t want to start this process blindly. Figure out some goals and write them down. Any good coach is going to ask us about them right away.
  • Formulate the scope. Do we need a medical professional for a prescribed way of eating? Or can a more generalized approach work? Do we want to meet someone in person or online?
  • Compare qualifications. Anyone can throw the word “nutrition coach” on their resume. So look at their qualifications. Are they certified? Do they have a track record for helping people? Don’t hire the first nutrition coach found. Do some research!
  • Determine what “success” looks like. How will we know if we’re on the right track? Is it eating more vegetables? Losing 10 pounds? Ask what a successful result will look like.
  • Get started. Write out some goals, do your research, and then act! Hiring a nutrition coach isn’t like getting married – we can always leave our coach after a month or two. Don’t let the search for the “perfect coach” prevent us from getting started.

That should help with hiring a nutrition coach.

Alright, I want to hear from you now:

Are you considering hiring a nutrition coach?

What behaviors do you need help with?

Any tips for hiring a good coach I’m missing?

Let me know in the comments!

-Paul Aguilar

PS: Make sure you check out The Nerd’s Guide to Healthy Eating for tips on how to make small tips on how to improve your nutrition. 

###

Photo source: In 2015, the first woman coach was hired by a Major League Baseball team., ©Ekaterina Minaeva/123RF.COM, Four Bricks Tall, Not All Heroes Wear Capes, Mr. Bundit Chailaipanich/123RF.COM, ©rosinka79/123RF.COM, ©Lightfieldstudios/123RF.COM, bicycle 



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What’s the “30/30/30 Rule” for Weight Loss? (Is it legit?)

What’s the “30/30/30 Rule” for Weight Loss? (Is it legit?)


Today, we’re diving deep into the viral 30-30-30 “rule” for weight loss.

One of the great things about working at NF, is I get to ask our team of coaches any fitness question that comes to mind.

Another perk here is I get to wear sweatpants all day.

"It is sweatpant day."

 

Recently, I noticed the 30/30/30 method blowing up on TikTok and Instagram.

Here’s the video of Gary Brecka explaining the “30/30/30 rule to lose fat” in case you haven’t seen it:

After watching the clip, I thought:

“Why not get a fitness expert’s take on this 30/30/30 rule for weight loss?”

So I caught up with Coach Jim for some insights!

Jim’s a good sport and humors all my silly questions, no matter how many times he has to respond with “No, I don’t think I could successfully wrestle a bear.”

A man wrestling a bear.
“But what if it was a small bear?” -Paul

 

Before we dive into Jim’s insights, let’s quickly recap what this “rule” entails, in case you missed the video.

The 30-30-30 Rule: Kickstart your day with 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of steady-state cardio.

Simple, right? The claim is that this combo will make body fat vanish like magic.

Intriguing.

So I asked Jim, “What’s your take on this?”

Here’s what Jim shared:

While it’s a snappy strategy, it’s crucial to remember that not all “rules” are created equal, especially in the world of fitness.

Most advice is not one-size-fits-all mandates. What works wonders for one person might not have the same effect for another.

He then broke down each section a bit:

#1) Do I Need 30 grams of Protein for Breakfast?

Starting your day with a protein-packed breakfast is fantastic. It helps to maintain muscle and keeps you feeling satisfied.

But does it have to be exactly 30 grams?

Absolutely not!

That number is not some magic incantation that unlocks fat loss. You may be eating more or less protein.

What matters most is that you’re getting enough throughout the entire day to support your goals. You can calculate the range of protein you’ll likely need each day, then divide it by the meals and snacks you have.

This will give you a better target to start.

#2) Do I Need to eat within 30 minutes of waking up?

Some of us are early birds, while others prefer a leisurely morning routine.

And some of us are wrestling kids and crazy schedules as soon as we get up!

The "everything on fire" scene from Community
A typical family morning on a school day.

 

The 30-minute window after waking up is not a rigid law. Enjoy your protein-packed breakfast at your own pace.

Or skip it. Some folks thrive with intermittent fasting.

#3) Do I need 30 minutes of cardio in the morning?

Cardio is a fantastic way to get moving and burn some calories.

But whether you prefer it in the morning, afternoon, or evening is entirely up to you. Do what works best for your schedule and that you find to be most sustainable.

There is not some secret fat loss power-up that you’re missing out on by going for a walk at lunch instead of in the morning.

Plus, it doesn’t always need to be “steady-state.” You could mix in some interval training on occasion if that’s more your style.

The bottom line?

Fitness is not about fitting into a prescribed mold; it’s about finding what works best for you and your lifestyle.

While catchy strategies and specific numbers are easy to remember – they often stress us out about tiny details that ultimately don’t make a big difference.

Are we eating enough protein and moving around?

Then you’re doing good. Keep at it!

A gif with caption "You do You"

 

Alright, I think that wraps it up for now.

I’m off to ask Jim how he’d fare against an alligator.

-Paul

PS: I’m not the only one who gets to fire off fitness questions at an expert.

Our clients in the coaching program get that privilege too!

(Although there are probably a lot fewer “coach versus a wild animal” type inquiries.)

If you’re curious about our program, schedule a chat with our team right here:




 

**Photo Souce from Four Bricks Tall**



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How to Do an Inverted Row (Bodyweight Rows): Ultimate Guide

How to Do an Inverted Row (Bodyweight Rows): Ultimate Guide


The inverted bodyweight row is a great way to grow your strength training practice.

The Inverted Bodyweight Row is one of the BEST, simple, most effective exercises you can do for your “pull” muscles.

If you’re trying to get to your first pull-up (or even if you are already doing pull-ups), it’s a must. 

That’s why we program them in when designing workouts for our Online Coaching Clients.

Today, I’ll explain exactly why (almost like you were in our program).



As part of our Strength 101 series, this guide will cover everything you need to know about this awesome exercise:

Let’s do this thing!

What is an Inverted Bodyweight Row?

If you have gymnastic rings you can do an inverted bodyweight row like Staci here.

You’ve probably heard of the regular barbell row. You pick up a barbell, bend over at the waist (keeping your back straight), and pull the weight up towards your chest.

It looks something like this:

With proper form, there's nothing dangerous about the bent-over row.

This can be a great exercise, but improper form could cause complications or you might not have access to a barbell and plates.

Luckily, the bodyweight row (or inverted row) takes care of all of that.

Alternate between an overheand and underhand bodyweight row.

By the way, I’ll be using “bodyweight row” and “inverted row” interchangeably in this article.[1]

To-may-to, To-mah-to.[2]

When doing this movement, you only need a bar to lean back from and your body weight. There’s also no extra stress on your back, like with a traditional barbell row.

As an added bonus, you get a decent core workout too.

I know, that’s worth celebrating…

These final fantasy characters think bodyweight rows are great.

Think of it like this: “bench press” is to “pushing” as “inverted row” is to “pulling.”

Balance FTW!

Why the inverted bodyweight row is so great: 

I’m a huge fan of compound exercises (like the squat and deadlift, pull-ups and push-ups), and I’m also a huge fan of exercises that don’t require expensive machines or lots of extra bells and whistles.

An inverted row works all of your pull muscles:

  • All of your back muscles
  • Your biceps
  • Your forearms
  • Your grip
  • All the stabilizer muscles in between that make those muscles work together.

If you’ve been doing bench presses regularly, start doing an equal amount of work with your pull muscles to stay in balance and away from injury.

Oh, and if you want to eventually be able to do pull-ups THIS is the exercise you need to add to your routine until you can do a full pull-up.

When we created our pull-up adventure in Nerd Fitness Journey, we started off by teaching rows. If you want, you can try the app right now (for free):

How To Do An Inverted Bodyweight Row

Add bodyweight rows to your workouts

Let’s start with the people who have access to a gym (see a no-gym variation here): 

How to do an inverted row or bodyweight row:

  1. Set the bar (or your rings) around waist height. The lower the bar, the more difficult the movement becomes.
  2. Position yourself under the bar lying face up. Lie on the floor underneath the bar (which should be set just above where you can reach from the ground).
  3. Grab the bar with an overhand grip, slightly wider than shoulder-width (palms facing AWAY from you).
  4. Contract your abs and butt, and keep your body in a completely straight line. Your ears, shoulders, hips legs, and feet should all be in a straight line (like you’re doing a plank).
  5. Pull yourself up to the bar until your chest touches the bar.
  6. Lower yourself back down with proper form.

If this movement is TOO difficult, nbd, we just need to back up a few steps.

Set the bar higher so that when you lean back, your body isn’t down on the ground; maybe it’s only at a 45-degree angle.

We’ll walk you through a row progression right here.

Here’s Staci again demonstrating it at a higher angle:

Start with inclined inverted rows for your pull-up workout. Then drop lower for more required effort.

By setting the bar higher, it takes more of your body’s weight out of the equation.

As you get stronger (and/or lose weight), you’ll be able to drop the bar until you’re parallel when pulling yourself up.

I grabbed a video of Senior Coach Staci from Team NF demonstrating a bodyweight row with gymnastic rings, but the instruction you’ll get in the video will really be helpful too.

How to do a bodyweight row (with video explanation):

To keep proper form when doing an inverted bodyweight row:

  • Don’t let your butt sag (squeeze your buttcheeks, flex your stomach, and keep your body rigid from head to toe).
  • Don’t flail your elbows. Grab the bar with your hands a little closer than you would if you were doing a bench press, and keep your elbows at that angle from your body.
  • Pull the bar towards the middle of your chest. Don’t pull the bar up towards your throat, or down towards your belly button. Right in the middle!
  • Keep your abs tight. Keep your abs tight throughout the whole routine. Your body should be a straight line the whole time, and the only thing moving is your arms.
  • Pull your shoulder blades down and back towards each other through the movementDon’t shrug your shoulders. Imagine you’re trying to pinch a pencil between your shoulder blades to keep it from falling!
  • GO all the way. Don’t half-ass it. Lower yourself until your arms are completely extended, and raise yourself until your chest touches the bar.



How to Progress with Inverted Bodyweight Rows (6 Variations)

Let’s provide a blueprint on how you can level up your inverted bodyweight rows.

#1) Doorway Rows

At first, just start doing some rows in your doorway:

This will help you start training your “pull” muscles.

#2) Towel Rows

Still utilizing your doorway, you can use a towel to lean back even further to increase the challenge here:

A towel can help you do a bodyweight row, as shown here.

Coach Jim walks you through setting up your towel row in this video, “No chin-up bar?? No problem!

Check out our Guide for Pull-up Alternatives for more.

#3) Inverted Row (High)

Next, try doing an inverted row, but set the bar high so it’s easier to perform:

Start with inclined inverted rows for your pull-up workout. Then drop lower for more required effort.

#4) Inverted Row (Low)

Once your inverted rows become easy, lower the bar to increase the challenge:

Add bodyweight rows to your workouts

#5) Elevated Inverted Row 

If you place your feet in the air, you’ll make this exercise even tougher:

Raising your feet will make rows more challenging.

#6) Inverted Row (Weighted)

If you really want to up the difficulty of your inverted rows, try doing it with a little bit of weight attached to you:

Steve doing a weighted row

When Should I Do Inverted Bodyweight Rows?

Inverted rows are a great exercise to work on doing your first pull-up.

If you are building your own workout plan, you can mix in bodyweight rows wherever you normally do your pull exercises (pull-ups, pull-downs, rows, etc.).

When I go into a gym, my time is extremely limited, and I’m working towards developing strength.

Here’s a sample two-day split for me:

Both days work my full body, I can do a full routine in less than 40 minutes, and I’m building strength.

  • If you can’t do dips on Day 1, you can do push-ups.
  • If you can’t do pull-ups on day 2, you can substitute assisted pull-ups.

Staci using a band for an assisted pull-up, a great exercise for a bodyweight circuit.

On the rows, aim for 3 sets of 10. We cover this in our “sets and reps” article, but you can never go wrong with 3 sets of 10!

If you can’t do that, do 3 sets to however many reps you can do, and build your way up to 3 sets of 10.

Once you can do that, put your feet up on a chair, throw some weights in a backpack, put it on reverse (so the bag is hanging in front of you), and then do the rows.

You got this!

Overwhelmed? I personally know how that feels. It can be scary embarking on a strength training practice for the first time.

Are you doing your moves correctly? Should you be lifting more weight or less? What do you eat to reach your goals?

We created the Nerd Fitness Coaching program to tackle these questions directly. Your own coach will get to know you, build a program based on your experience and goals, and check your form on each movement (via video):



How to Do Inverted Bodyweight Rows at Home

Just because you don’t have access to a gym doesn’t mean you can’t work out your back, you just need to get VERY creative.  

Here’s how you can do Inverted Bodyweight Rows at Home:

PATH ONE: Use your kitchen table. Or your desk. Be very careful with this one.

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

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

Warning, don’t pull the table over with you, and make sure you don’t break the thing!

PATH TWO: Get a really thick wooden dowel or pipe, something strong enough to support your weight. Lie it across two of your kitchen chairs, and then lie down underneath it.

This gif shows Jim doing a row on chairs

Make sure it’s sturdy, and the bar isn’t going to break/move on ya, and pull yourself up.

Don’t forget, you want to stay in balance.

If you don’t have a pull-up bar and gymnastic rings, find a way to do some bodyweight rows whether it’s between two chairs or under a table.

You’re smart, get creative!

This should allow you to start mixing in bodyweight rows into your Strength Training Routine!

Any more questions about the inverted bodyweight row?

Leave em below!

-Steve

PS: Our new app Nerd Fitness Journey will walk you through doing simple rows, all the way up to a full pull-up! Instead of worrying about what to do next, simply follow the workouts built into the app!

PPS: Be sure to check out the rest of the Strength Training 101 series:

You can also get the guide free when you sign up in the box below and join the Rebellion!

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