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IN DEFENSE OF A “PALEO-ISH” DIET As we talk about in our “Is a calorie really a calorie article” eating a caloric deficit is the primary driver of weight loss. That means at the most basic level: as long as you eat less than you burn, it doesn’t matter if you count calories or practice the Paleo Diet, you will lose weight. NERD FITNESSBLOGTHE ACADEMYPALEO DIET BEGINNER'S GUIDEONLINE COACHINGINTERMITTENT FASTING FOR BEGINNERS Nerd Fitness. Click HERE to see more 1-on-1 Online Coaching Success Stories. Since 2009, we’ve helped thousands of busy people around the world get in shape and make permanent progress. No guilt or shame, just results! We build custom workout programs, provide nutritional guidance, support, and worldwide accountability in your pocket. HOW TO PORTION CONTROL (THE BEST METHOD FOR WEIGHT LOSS Study after study after study shows that our bodies obey the laws of thermodynamics and that in order to lose weight, we need to burn more calories than we consume regularly.. When you consume more calories than you burn, your body tends to store those extra calories as fat (weight gain).; When you burn more calories than you consume, your body will pull from fat HOW TO START WORKING OUT (CONSISTENTLY) Can’t seem to work out and train consistently? You’re not alone, this is a common problem amongst our coaching clients. Luckily, we know how to help! So you’re having trouble working out consistently? I get it. Life is busy and hectic. You probably wear multiple hats in your life. Hopefully, one of them is a pirate hat: If you are having trouble exercising regularly, know that you aren THE 5 BEST CORE EXERCISES (HOW TO STRENGTHEN YOUR CORE Some of the muscles found in your core include: Erector spinae: this is the muscle around your spine and helps you stand up straight. Rector abdominis: better known as your “abs.” Obliques: these are found on the sides of your torso and help you twist (and shout). Gluteal muscles: also known as your “glutes” or “butt” or “bum” or “ass” or – okay, you get the point THE HIIT WORKOUT FOR HOME (INTERVAL TRAINING FOR LIVING The following full-body HIIT workout can be done in your living room with zero equipmentalthough you’ll probably want some type of timer.. Throughout the workout, you’ll be doing various exercises for 40 seconds, followed by a 20 second period of rest. THE BEGINNER’S GUIDE TO THE KETO DIET 6 The Ketogenic diet, or Keto diet, is a food strategy in which you drastically reduce your carbohydrate intake and replace it with fat in order to get your metabolism to 5 PULL-UP ALTERNATIVES (HOW TO DO PULL-UPS WITHOUT A BAR Pull-up Alternative #1: Doorway Rows. Our first alternative is to simply use your doorway for bodyweight rows. To perform a doorway row: Stand in front of your doorway and grab both sides. Place your feet a little closer to the doorway, so you’re leaning back. Sit back so you put weight on your arms. LOSING “THE LAST 20 POUNDS” The past 7 months have been really eye-opening for me. In May of 2018, after spending the past 33 years of my life trying to get bigger I decided to go in the other direction: I was going to make a concerted effort to get as lean as possible while still having a life. After HOW TO SPICE UP ANY MEAL (THE 6 BEST SPICES Taco/Fajita seasoning. Curry powder. Chinese 5-spice powder. To experiment with these, buy a couple and try a new one every time you cook something. Put it on something basic like eggs or baked chicken so you can begin to taste the difference between spices from differentareas of
IN DEFENSE OF A “PALEO-ISH” DIET As we talk about in our “Is a calorie really a calorie article” eating a caloric deficit is the primary driver of weight loss. That means at the most basic level: as long as you eat less than you burn, it doesn’t matter if you count calories or practice the Paleo Diet, you will lose weight. BODYWEIGHT WORKOUT FOR BEGINNERS: 20-MINUTE AT HOME This is the Beginner Bodyweight Workout (3 Circuits): 20 Bodyweight squats. 10 Push-ups. 10 Walking lunges (each leg). 10 Dumbbell rows(use a
21 BASIC YOGA POSES FOR BEGINNERS: PLUS VIDS Cross one ankle of the other in front of you and sit cross-legged. Take a big breath in and straighten your spine as if there was a string pulling your head and neck up to the ceiling. Breathe out, but keep that upright posture. Hands can rest on your knees, but shouldn’t push out or pressure your legs. THE BEST DIET TO LOSE WEIGHT (WHICH DIET IS RIGHT FOR ME Keto Diet: Keep your carb intake under 5% (or more extreme, 10 grams, for example) of your total calories so your body has to burn fat for fuel instead of carbs and sugar. “Time to learn how many carbs are in everything I eat, and start tracking.”. Slow Carb Diet: Eat legumes, protein, veggies. GET THE **** OVER IT! Get the **** over it! Go outside right now, run a mile and then do 30 push ups. Like, right now. “I have no willpower, because I couldn’t stop myself from eating those M&M’s.”. Get **** over it! Throw the M&M’s away so you’re not tempted anymore, and move on. Here’s the truth: One bad meal, one missed workout, or one dayof
WHY PEOPLE SUCK AT GETTING HEALTHY AND WHAT TO DO ABOUT IT We’re in trouble. WALL-E knows it too, which is why he looks so sad. Poor WALL-E 🙁 We are spending more money on fitness quick-fixes, gym memberships, “health food”, personal trainers, and other ‘life improvement’ products than ever before. Thanks to the power of the Internet, we’re hit on a daily basis with “Top 10 GROWTH HAPPENS AT OUR LIMITS: EMBRACE IT. Growth happens at our limits, wherever they may lie. It’s how much we can become comfortable with being uncomfortable that will determine just how much we can grow. To paraphrase Professor Barnhardt in The Day the Earth Stood Still: At the precipice we change. I want to hearfrom you.
NO GYM? NO PROBLEM! JIMMY THE ENGINEER’S EPIC Jimmy started with push-ups and squats, but now he’s doing advanced gymnastic moves like the front lever!⠀ #3) PRIORITIZE YOURSELF: Jimmy has been with our program for a year now, and knew this transformation wouldn’t happen overnight.. He stayed the course, focused on his nutrition, and put in the time. It’s really easy to get sidetracked or give up when things get BUYING A GYM MEMBERSHIP: 6 RULES TO FOLLOW However, if you DO want to start working out in a gym, follow the tips laid out in this article: Scope out some different facilities. Try out a guest pass or two. Have a workout plan prepared when you enter to train. Alright, I think that about does it for this article on buying and using a gym membership. HOW TO CREATE YOUR OWN JEDI COUNCIL Here’s what you’re looking for in a potential Jedi council member: 1) They are true masters of their craft. The 12 members of the Jedi council put in the work, did their time, and worked incredibly hard to rise to the highest level of the order. People looked to them for advice and guidance because they were truly the best of the best. HOW TO MAKE TORTILLA ESPANOLA This is a recipe from Team NF Rebel Chef Noel. Hard-working Rebels have struggled for years to figure out how to make a portable breakfast to take to work. In fact, for those who aren’t intermittent fasting, you may have a goal of eating a healthy breakfast to start your day off right. The closest many of us NERD FITNESSBLOGTHE ACADEMYPALEO DIET BEGINNER'S GUIDEONLINE COACHINGINTERMITTENT FASTING FOR BEGINNERS Nerd Fitness. Click HERE to see more 1-on-1 Online Coaching Success Stories. Since 2009, we’ve helped thousands of busy people around the world get in shape and make permanent progress. No guilt or shame, just results! We build custom workout programs, provide nutritional guidance, support, and worldwide accountability in your pocket. HOW TO START WORKING OUT (CONSISTENTLY) Can’t seem to work out and train consistently? You’re not alone, this is a common problem amongst our coaching clients. Luckily, we know how to help! So you’re having trouble working out consistently? I get it. Life is busy and hectic. You probably wear multiple hats in your life. Hopefully, one of them is a pirate hat: If you are having trouble exercising regularly, know that you aren HOW TO PORTION CONTROL (THE BEST METHOD FOR WEIGHT LOSS Study after study after study shows that our bodies obey the laws of thermodynamics and that in order to lose weight, we need to burn more calories than we consume regularly.. When you consume more calories than you burn, your body tends to store those extra calories as fat (weight gain).; When you burn more calories than you consume, your body will pull from fat THE 5 BEST CORE EXERCISES (HOW TO STRENGTHEN YOUR CORE Some of the muscles found in your core include: Erector spinae: this is the muscle around your spine and helps you stand up straight. Rector abdominis: better known as your “abs.” Obliques: these are found on the sides of your torso and help you twist (and shout). Gluteal muscles: also known as your “glutes” or “butt” or “bum” or “ass” or – okay, you get the point THE HIIT WORKOUT FOR HOME (INTERVAL TRAINING FOR LIVING The following full-body HIIT workout can be done in your living room with zero equipmentalthough you’ll probably want some type of timer.. Throughout the workout, you’ll be doing various exercises for 40 seconds, followed by a 20 second period of rest. THE BEGINNER’S GUIDE TO THE KETO DIET 6 The Ketogenic diet, or Keto diet, is a food strategy in which you drastically reduce your carbohydrate intake and replace it with fat in order to get your metabolism to 5 PULL-UP ALTERNATIVES (HOW TO DO PULL-UPS WITHOUT A BAR Pull-up Alternative #1: Doorway Rows. Our first alternative is to simply use your doorway for bodyweight rows. To perform a doorway row: Stand in front of your doorway and grab both sides. Place your feet a little closer to the doorway, so you’re leaning back. Sit back so you put weight on your arms. LOSING “THE LAST 20 POUNDS” As a 6 foot tall, 190 pound male who trains 4x a week, here’s how I ate to get down to 168 pounds: Skip breakfast every day – eat all calories between noon and 8pm. 2,600 calories on strength training days. 2,100 calories on rest days. I followed the above calorie strategy with a 90%+ compliance rate. I share in #8 below the exactfoods I
HOW TO SPICE UP ANY MEAL (THE 6 BEST SPICES Taco/Fajita seasoning. Curry powder. Chinese 5-spice powder. To experiment with these, buy a couple and try a new one every time you cook something. Put it on something basic like eggs or baked chicken so you can begin to taste the difference between spices from differentareas of
IN DEFENSE OF A “PALEO-ISH” DIET As we talk about in our “Is a calorie really a calorie article” eating a caloric deficit is the primary driver of weight loss. That means at the most basic level: as long as you eat less than you burn, it doesn’t matter if you count calories or practice the Paleo Diet, you will lose weight. NERD FITNESSBLOGTHE ACADEMYPALEO DIET BEGINNER'S GUIDEONLINE COACHINGINTERMITTENT FASTING FOR BEGINNERS Nerd Fitness. Click HERE to see more 1-on-1 Online Coaching Success Stories. Since 2009, we’ve helped thousands of busy people around the world get in shape and make permanent progress. No guilt or shame, just results! We build custom workout programs, provide nutritional guidance, support, and worldwide accountability in your pocket. HOW TO START WORKING OUT (CONSISTENTLY) Can’t seem to work out and train consistently? You’re not alone, this is a common problem amongst our coaching clients. Luckily, we know how to help! So you’re having trouble working out consistently? I get it. Life is busy and hectic. You probably wear multiple hats in your life. Hopefully, one of them is a pirate hat: If you are having trouble exercising regularly, know that you aren HOW TO PORTION CONTROL (THE BEST METHOD FOR WEIGHT LOSS Study after study after study shows that our bodies obey the laws of thermodynamics and that in order to lose weight, we need to burn more calories than we consume regularly.. When you consume more calories than you burn, your body tends to store those extra calories as fat (weight gain).; When you burn more calories than you consume, your body will pull from fat THE 5 BEST CORE EXERCISES (HOW TO STRENGTHEN YOUR CORE Some of the muscles found in your core include: Erector spinae: this is the muscle around your spine and helps you stand up straight. Rector abdominis: better known as your “abs.” Obliques: these are found on the sides of your torso and help you twist (and shout). Gluteal muscles: also known as your “glutes” or “butt” or “bum” or “ass” or – okay, you get the point THE HIIT WORKOUT FOR HOME (INTERVAL TRAINING FOR LIVING The following full-body HIIT workout can be done in your living room with zero equipmentalthough you’ll probably want some type of timer.. Throughout the workout, you’ll be doing various exercises for 40 seconds, followed by a 20 second period of rest. THE BEGINNER’S GUIDE TO THE KETO DIET 6 The Ketogenic diet, or Keto diet, is a food strategy in which you drastically reduce your carbohydrate intake and replace it with fat in order to get your metabolism to 5 PULL-UP ALTERNATIVES (HOW TO DO PULL-UPS WITHOUT A BAR Pull-up Alternative #1: Doorway Rows. Our first alternative is to simply use your doorway for bodyweight rows. To perform a doorway row: Stand in front of your doorway and grab both sides. Place your feet a little closer to the doorway, so you’re leaning back. Sit back so you put weight on your arms. LOSING “THE LAST 20 POUNDS” As a 6 foot tall, 190 pound male who trains 4x a week, here’s how I ate to get down to 168 pounds: Skip breakfast every day – eat all calories between noon and 8pm. 2,600 calories on strength training days. 2,100 calories on rest days. I followed the above calorie strategy with a 90%+ compliance rate. I share in #8 below the exactfoods I
HOW TO SPICE UP ANY MEAL (THE 6 BEST SPICES Taco/Fajita seasoning. Curry powder. Chinese 5-spice powder. To experiment with these, buy a couple and try a new one every time you cook something. Put it on something basic like eggs or baked chicken so you can begin to taste the difference between spices from differentareas of
IN DEFENSE OF A “PALEO-ISH” DIET As we talk about in our “Is a calorie really a calorie article” eating a caloric deficit is the primary driver of weight loss. That means at the most basic level: as long as you eat less than you burn, it doesn’t matter if you count calories or practice the Paleo Diet, you will lose weight. THE 42 BEST BODYWEIGHT EXERCISES (WORK OUT ANYWHERE The wall walk is a great exercise as you progress into a full handstand. If you’re a complete newbie to turning upside down, check out our guide “Get Your First Handstand” for a full tutorial. Just make sure you take it slow with your handstand and don’t be an “Overeager Beaver,” a label we define in our guide “15 Mistakes That Newbies Make When Trying to Get Healthy.” 5 PULL-UP ALTERNATIVES (HOW TO DO PULL-UPS WITHOUT A BAR Pull-up Alternative #1: Doorway Rows. Our first alternative is to simply use your doorway for bodyweight rows. To perform a doorway row: Stand in front of your doorway and grab both sides. Place your feet a little closer to the doorway, so you’re leaning back. Sit back so you put weight on your arms. THE 5 BEST CORE EXERCISES (HOW TO STRENGTHEN YOUR CORE Some of the muscles found in your core include: Erector spinae: this is the muscle around your spine and helps you stand up straight. Rector abdominis: better known as your “abs.” Obliques: these are found on the sides of your torso and help you twist (and shout). Gluteal muscles: also known as your “glutes” or “butt” or “bum” or “ass” or – okay, you get the point RESISTANCE BAND WORKOUT (THE 10 BEST BAND EXERCISES Step on the band, about shoulder-width apart. Pull the resistance band up so the top reaches above your shoulder, with the band resting on the back of your arm. Complete a squat, by having your hips push back while your chest stays up. Reverse the movement to come back down, making sure to keep your heels down. Repeat. A STEP-BY-STEP GUIDE TO MEAL PLANNING AND PREP Step One: Take your large pot and dump both bags of veggies in. Add water until the vegetables are covered, and put on the stove on medium high heat. Quick tip: You can skip this step all together if you buy 5 bags of steamfresh veggies and put one with each meal. While you’re at the stove, turn your oven on and pre-heat to 350 degrees farenheit. SO, I LOST WEIGHT. WHAT THE HECK DO I DO NOW? Tony Stark, AKA Iron Man. When we first meet Mr. Stark, he’s building his first Iron Man suit, then rebuilding and perfecting it, pushing himself to become better, stronger, and faster. He’s driven to succeed, and ultimately saves the world thanks to his hard work (and the genius of the Iron Man suit). The movie ends with Tony Starktelling
HOW TO BUILD YOUR OWN SAND BAG IN 30 MINUTES The demands of life do not stack up nice and neatly. Unlike the beautifully symmetrical barbell with its perfectly round plates and secure spring collars, the resistance we deal with on a day-to-day basis tends to be lopsided and even unpredictable: Pulling your dog off of the mailman. Carrying an asymmetrical load such as HOW TO SPICE UP ANY MEAL (THE 6 BEST SPICES TO USE) Taco/Fajita seasoning. Curry powder. Chinese 5-spice powder. To experiment with these, buy a couple and try a new one every time you cook something. Put it on something basic like eggs or baked chicken so you can begin to taste the difference between spices from differentareas of
LOSING “THE LAST 20 POUNDS” As a 6 foot tall, 190 pound male who trains 4x a week, here’s how I ate to get down to 168 pounds: Skip breakfast every day – eat all calories between noon and 8pm. 2,600 calories on strength training days. 2,100 calories on rest days. I followed the above calorie strategy with a 90%+ compliance rate. I share in #8 below the exactfoods I
LOST AT THE GROCERY STORE? TRY THE NERD FITNESS PANTRY The first step in setting up a healthy/paleo pantry is cleaning out your old pantry. Womp womp. This will probably be the least fun part of the job, but once you get over the cleaning hump, it’s smooth sailing. Turn up your favorite record, grab a trash bag and a donation box, and let’s get started. NERD FITNESSBLOGTHE ACADEMYPALEO DIET BEGINNER'S GUIDEONLINE COACHINGINTERMITTENT FASTING FOR BEGINNERS Nerd Fitness. Click HERE to see more 1-on-1 Online Coaching Success Stories. Since 2009, we’ve helped thousands of busy people around the world get in shape and make permanent progress. No guilt or shame, just results! We build custom workout programs, provide nutritional guidance, support, and worldwide accountability in your pocket. HOW TO START WORKING OUT (CONSISTENTLY) Can’t seem to work out and train consistently? You’re not alone, this is a common problem amongst our coaching clients. Luckily, we know how to help! So you’re having trouble working out consistently? I get it. Life is busy and hectic. You probably wear multiple hats in your life. Hopefully, one of them is a pirate hat: If you are having trouble exercising regularly, know that you aren HOW TO PORTION CONTROL (THE BEST METHOD FOR WEIGHT LOSS Study after study after study shows that our bodies obey the laws of thermodynamics and that in order to lose weight, we need to burn more calories than we consume regularly.. When you consume more calories than you burn, your body tends to store those extra calories as fat (weight gain).; When you burn more calories than you consume, your body will pull from fat THE 5 BEST CORE EXERCISES (HOW TO STRENGTHEN YOUR CORE Some of the muscles found in your core include: Erector spinae: this is the muscle around your spine and helps you stand up straight. Rector abdominis: better known as your “abs.” Obliques: these are found on the sides of your torso and help you twist (and shout). Gluteal muscles: also known as your “glutes” or “butt” or “bum” or “ass” or – okay, you get the point THE HIIT WORKOUT FOR HOME (INTERVAL TRAINING FOR LIVING The following full-body HIIT workout can be done in your living room with zero equipmentalthough you’ll probably want some type of timer.. Throughout the workout, you’ll be doing various exercises for 40 seconds, followed by a 20 second period of rest. THE BEGINNER’S GUIDE TO THE KETO DIET 6 The Ketogenic diet, or Keto diet, is a food strategy in which you drastically reduce your carbohydrate intake and replace it with fat in order to get your metabolism to 5 PULL-UP ALTERNATIVES (HOW TO DO PULL-UPS WITHOUT A BAR Pull-up Alternative #1: Doorway Rows. Our first alternative is to simply use your doorway for bodyweight rows. To perform a doorway row: Stand in front of your doorway and grab both sides. Place your feet a little closer to the doorway, so you’re leaning back. Sit back so you put weight on your arms. LOSING “THE LAST 20 POUNDS” As a 6 foot tall, 190 pound male who trains 4x a week, here’s how I ate to get down to 168 pounds: Skip breakfast every day – eat all calories between noon and 8pm. 2,600 calories on strength training days. 2,100 calories on rest days. I followed the above calorie strategy with a 90%+ compliance rate. I share in #8 below the exactfoods I
HOW TO SPICE UP ANY MEAL (THE 6 BEST SPICES Taco/Fajita seasoning. Curry powder. Chinese 5-spice powder. To experiment with these, buy a couple and try a new one every time you cook something. Put it on something basic like eggs or baked chicken so you can begin to taste the difference between spices from differentareas of
IN DEFENSE OF A “PALEO-ISH” DIET As we talk about in our “Is a calorie really a calorie article” eating a caloric deficit is the primary driver of weight loss. That means at the most basic level: as long as you eat less than you burn, it doesn’t matter if you count calories or practice the Paleo Diet, you will lose weight. NERD FITNESSBLOGTHE ACADEMYPALEO DIET BEGINNER'S GUIDEONLINE COACHINGINTERMITTENT FASTING FOR BEGINNERS Nerd Fitness. Click HERE to see more 1-on-1 Online Coaching Success Stories. Since 2009, we’ve helped thousands of busy people around the world get in shape and make permanent progress. No guilt or shame, just results! We build custom workout programs, provide nutritional guidance, support, and worldwide accountability in your pocket. HOW TO START WORKING OUT (CONSISTENTLY) Can’t seem to work out and train consistently? You’re not alone, this is a common problem amongst our coaching clients. Luckily, we know how to help! So you’re having trouble working out consistently? I get it. Life is busy and hectic. You probably wear multiple hats in your life. Hopefully, one of them is a pirate hat: If you are having trouble exercising regularly, know that you aren HOW TO PORTION CONTROL (THE BEST METHOD FOR WEIGHT LOSS Study after study after study shows that our bodies obey the laws of thermodynamics and that in order to lose weight, we need to burn more calories than we consume regularly.. When you consume more calories than you burn, your body tends to store those extra calories as fat (weight gain).; When you burn more calories than you consume, your body will pull from fat THE 5 BEST CORE EXERCISES (HOW TO STRENGTHEN YOUR CORE Some of the muscles found in your core include: Erector spinae: this is the muscle around your spine and helps you stand up straight. Rector abdominis: better known as your “abs.” Obliques: these are found on the sides of your torso and help you twist (and shout). Gluteal muscles: also known as your “glutes” or “butt” or “bum” or “ass” or – okay, you get the point THE HIIT WORKOUT FOR HOME (INTERVAL TRAINING FOR LIVING The following full-body HIIT workout can be done in your living room with zero equipmentalthough you’ll probably want some type of timer.. Throughout the workout, you’ll be doing various exercises for 40 seconds, followed by a 20 second period of rest. THE BEGINNER’S GUIDE TO THE KETO DIET 6 The Ketogenic diet, or Keto diet, is a food strategy in which you drastically reduce your carbohydrate intake and replace it with fat in order to get your metabolism to 5 PULL-UP ALTERNATIVES (HOW TO DO PULL-UPS WITHOUT A BAR Pull-up Alternative #1: Doorway Rows. Our first alternative is to simply use your doorway for bodyweight rows. To perform a doorway row: Stand in front of your doorway and grab both sides. Place your feet a little closer to the doorway, so you’re leaning back. Sit back so you put weight on your arms. LOSING “THE LAST 20 POUNDS” As a 6 foot tall, 190 pound male who trains 4x a week, here’s how I ate to get down to 168 pounds: Skip breakfast every day – eat all calories between noon and 8pm. 2,600 calories on strength training days. 2,100 calories on rest days. I followed the above calorie strategy with a 90%+ compliance rate. I share in #8 below the exactfoods I
HOW TO SPICE UP ANY MEAL (THE 6 BEST SPICES Taco/Fajita seasoning. Curry powder. Chinese 5-spice powder. To experiment with these, buy a couple and try a new one every time you cook something. Put it on something basic like eggs or baked chicken so you can begin to taste the difference between spices from differentareas of
IN DEFENSE OF A “PALEO-ISH” DIET As we talk about in our “Is a calorie really a calorie article” eating a caloric deficit is the primary driver of weight loss. That means at the most basic level: as long as you eat less than you burn, it doesn’t matter if you count calories or practice the Paleo Diet, you will lose weight. THE 42 BEST BODYWEIGHT EXERCISES (WORK OUT ANYWHERE The wall walk is a great exercise as you progress into a full handstand. If you’re a complete newbie to turning upside down, check out our guide “Get Your First Handstand” for a full tutorial. Just make sure you take it slow with your handstand and don’t be an “Overeager Beaver,” a label we define in our guide “15 Mistakes That Newbies Make When Trying to Get Healthy.” 5 PULL-UP ALTERNATIVES (HOW TO DO PULL-UPS WITHOUT A BAR Pull-up Alternative #1: Doorway Rows. Our first alternative is to simply use your doorway for bodyweight rows. To perform a doorway row: Stand in front of your doorway and grab both sides. Place your feet a little closer to the doorway, so you’re leaning back. Sit back so you put weight on your arms. THE 5 BEST CORE EXERCISES (HOW TO STRENGTHEN YOUR CORE Some of the muscles found in your core include: Erector spinae: this is the muscle around your spine and helps you stand up straight. Rector abdominis: better known as your “abs.” Obliques: these are found on the sides of your torso and help you twist (and shout). Gluteal muscles: also known as your “glutes” or “butt” or “bum” or “ass” or – okay, you get the point RESISTANCE BAND WORKOUT (THE 10 BEST BAND EXERCISES Step on the band, about shoulder-width apart. Pull the resistance band up so the top reaches above your shoulder, with the band resting on the back of your arm. Complete a squat, by having your hips push back while your chest stays up. Reverse the movement to come back down, making sure to keep your heels down. Repeat. A STEP-BY-STEP GUIDE TO MEAL PLANNING AND PREP Step One: Take your large pot and dump both bags of veggies in. Add water until the vegetables are covered, and put on the stove on medium high heat. Quick tip: You can skip this step all together if you buy 5 bags of steamfresh veggies and put one with each meal. While you’re at the stove, turn your oven on and pre-heat to 350 degrees farenheit. SO, I LOST WEIGHT. WHAT THE HECK DO I DO NOW? Tony Stark, AKA Iron Man. When we first meet Mr. Stark, he’s building his first Iron Man suit, then rebuilding and perfecting it, pushing himself to become better, stronger, and faster. He’s driven to succeed, and ultimately saves the world thanks to his hard work (and the genius of the Iron Man suit). The movie ends with Tony Starktelling
HOW TO BUILD YOUR OWN SAND BAG IN 30 MINUTES The demands of life do not stack up nice and neatly. Unlike the beautifully symmetrical barbell with its perfectly round plates and secure spring collars, the resistance we deal with on a day-to-day basis tends to be lopsided and even unpredictable: Pulling your dog off of the mailman. Carrying an asymmetrical load such as HOW TO SPICE UP ANY MEAL (THE 6 BEST SPICES TO USE) Taco/Fajita seasoning. Curry powder. Chinese 5-spice powder. To experiment with these, buy a couple and try a new one every time you cook something. Put it on something basic like eggs or baked chicken so you can begin to taste the difference between spices from differentareas of
LOSING “THE LAST 20 POUNDS” As a 6 foot tall, 190 pound male who trains 4x a week, here’s how I ate to get down to 168 pounds: Skip breakfast every day – eat all calories between noon and 8pm. 2,600 calories on strength training days. 2,100 calories on rest days. I followed the above calorie strategy with a 90%+ compliance rate. I share in #8 below the exactfoods I
LOST AT THE GROCERY STORE? TRY THE NERD FITNESS PANTRY The first step in setting up a healthy/paleo pantry is cleaning out your old pantry. Womp womp. This will probably be the least fun part of the job, but once you get over the cleaning hump, it’s smooth sailing. Turn up your favorite record, grab a trash bag and a donation box, and let’s get started. NERD FITNESSBLOGTHE ACADEMYPALEO DIET BEGINNER'S GUIDEONLINE COACHINGINTERMITTENT FASTING FOR BEGINNERS Nerd Fitness. Click HERE to see more 1-on-1 Online Coaching Success Stories. Since 2009, we’ve helped thousands of busy people around the world get in shape and make permanent progress. No guilt or shame, just results! We build custom workout programs, provide nutritional guidance, support, and worldwide accountability in your pocket.SUCCESS STORIES
Meet Jake, a 24 year old Rebel from the UK who lost over 70 pounds (32 kg) in 9 months! Jake, like many new Rebels, once lived an entirely sedentary lifestyle. But then Jake found Nerd Fitness, began strength training, and rediscovered his self confidence. Let’s learn THE HIIT WORKOUT FOR HOME (INTERVAL TRAINING FOR LIVING The following full-body HIIT workout can be done in your living room with zero equipmentalthough you’ll probably want some type of timer.. Throughout the workout, you’ll be doing various exercises for 40 seconds, followed by a 20 second period of rest. THE BEGINNER’S GUIDE TO THE KETO DIET 6 The Ketogenic diet, or Keto diet, is a food strategy in which you drastically reduce your carbohydrate intake and replace it with fat in order to get your metabolism to WHY CAN’T I LOSE WEIGHT? (WHAT NO ONE ELSE WILL TELL YOU “Why can’t I lose weight, Steve?” This question breaks my heart every time I hear it. And I hear it multiple times per day from frustrated people like yourself.. Some of those people are our 1-on-1 coaching clients, who we work closely with to uncover the truth.. And that’s what we’re after: the truth on why weight loss is so tough to achieve. Why “ Eat less and move more” sounds HOW TO BUILD YOUR OWN SAND BAG IN 30 MINUTES The demands of life do not stack up nice and neatly. Unlike the beautifully symmetrical barbell with its perfectly round plates and secure spring collars, the resistance we deal with on a day-to-day basis tends to be lopsided and even unpredictable: Pulling your dog off of the mailman. Carrying an asymmetrical load such as HOW TO SPICE UP ANY MEAL (THE 6 BEST SPICES Taco/Fajita seasoning. Curry powder. Chinese 5-spice powder. To experiment with these, buy a couple and try a new one every time you cook something. Put it on something basic like eggs or baked chicken so you can begin to taste the difference between spices from differentareas of
AM I TOO OLD TO GET IN SHAPE? (GETTING IN SHAPE AT ANY AGE You are NOT too old to get in shape. I promise. I know this because we have members in our community and clients in our 1-on-1 Online Coaching Program who are starting their fitness journey in their 60s, 70s, and 80s.. Our coaches are great at jumpstarting fitness journeys! DOES THE MILITARY DIET REALLY WORK? (YES, BUT DON’T DO IT The Military Diet does go easy on you after the three days, with four days of slightly more food. And by that I mean 1,500 daily calories. How generous. You’re on your own on what to eat for these four days, with the only guidance being to “eat healthy” and keep it IN DEFENSE OF A “PALEO-ISH” DIET As we talk about in our “Is a calorie really a calorie article” eating a caloric deficit is the primary driver of weight loss. That means at the most basic level: as long as you eat less than you burn, it doesn’t matter if you count calories or practice the Paleo Diet, you will lose weight. NERD FITNESSBLOGTHE ACADEMYPALEO DIET BEGINNER'S GUIDEONLINE COACHINGINTERMITTENT FASTING FOR BEGINNERS Nerd Fitness. Click HERE to see more 1-on-1 Online Coaching Success Stories. Since 2009, we’ve helped thousands of busy people around the world get in shape and make permanent progress. No guilt or shame, just results! We build custom workout programs, provide nutritional guidance, support, and worldwide accountability in your pocket.SUCCESS STORIES
Meet Jake, a 24 year old Rebel from the UK who lost over 70 pounds (32 kg) in 9 months! Jake, like many new Rebels, once lived an entirely sedentary lifestyle. But then Jake found Nerd Fitness, began strength training, and rediscovered his self confidence. Let’s learn THE HIIT WORKOUT FOR HOME (INTERVAL TRAINING FOR LIVING The following full-body HIIT workout can be done in your living room with zero equipmentalthough you’ll probably want some type of timer.. Throughout the workout, you’ll be doing various exercises for 40 seconds, followed by a 20 second period of rest. THE BEGINNER’S GUIDE TO THE KETO DIET 6 The Ketogenic diet, or Keto diet, is a food strategy in which you drastically reduce your carbohydrate intake and replace it with fat in order to get your metabolism to WHY CAN’T I LOSE WEIGHT? (WHAT NO ONE ELSE WILL TELL YOU “Why can’t I lose weight, Steve?” This question breaks my heart every time I hear it. And I hear it multiple times per day from frustrated people like yourself.. Some of those people are our 1-on-1 coaching clients, who we work closely with to uncover the truth.. And that’s what we’re after: the truth on why weight loss is so tough to achieve. Why “ Eat less and move more” sounds HOW TO BUILD YOUR OWN SAND BAG IN 30 MINUTES The demands of life do not stack up nice and neatly. Unlike the beautifully symmetrical barbell with its perfectly round plates and secure spring collars, the resistance we deal with on a day-to-day basis tends to be lopsided and even unpredictable: Pulling your dog off of the mailman. Carrying an asymmetrical load such as HOW TO SPICE UP ANY MEAL (THE 6 BEST SPICES Taco/Fajita seasoning. Curry powder. Chinese 5-spice powder. To experiment with these, buy a couple and try a new one every time you cook something. Put it on something basic like eggs or baked chicken so you can begin to taste the difference between spices from differentareas of
AM I TOO OLD TO GET IN SHAPE? (GETTING IN SHAPE AT ANY AGE You are NOT too old to get in shape. I promise. I know this because we have members in our community and clients in our 1-on-1 Online Coaching Program who are starting their fitness journey in their 60s, 70s, and 80s.. Our coaches are great at jumpstarting fitness journeys! DOES THE MILITARY DIET REALLY WORK? (YES, BUT DON’T DO IT The Military Diet does go easy on you after the three days, with four days of slightly more food. And by that I mean 1,500 daily calories. How generous. You’re on your own on what to eat for these four days, with the only guidance being to “eat healthy” and keep it IN DEFENSE OF A “PALEO-ISH” DIET As we talk about in our “Is a calorie really a calorie article” eating a caloric deficit is the primary driver of weight loss. That means at the most basic level: as long as you eat less than you burn, it doesn’t matter if you count calories or practice the Paleo Diet, you will lose weight. THE 5 BEST CORE EXERCISES (HOW TO STRENGTHEN YOUR CORE Some of the muscles found in your core include: Erector spinae: this is the muscle around your spine and helps you stand up straight. Rector abdominis: better known as your “abs.” Obliques: these are found on the sides of your torso and help you twist (and shout). Gluteal muscles: also known as your “glutes” or “butt” or “bum” or “ass” or – okay, you get the point WHY CAN’T I LOSE WEIGHT? (WHAT NO ONE ELSE WILL TELL YOU “Why can’t I lose weight, Steve?” This question breaks my heart every time I hear it. And I hear it multiple times per day from frustrated people like yourself.. Some of those people are our 1-on-1 coaching clients, who we work closely with to uncover the truth.. And that’s what we’re after: the truth on why weight loss is so tough to achieve. Why “ Eat less and move more” sounds THE 12 BEST COMPOUND EXERCISES (TRAIN EFFICIENTLY) Let’s compare “compound exercises” to “isolation exercises”: Compound exercises require more than one muscle group working together to complete the movement. This replicates the way your body naturally moves. Isolation exercises more or less train one specific muscle group. For example, the leg extension machine focuses on your quads, so it “isolates” training that muscle. RESISTANCE BAND WORKOUT (THE 10 BEST BAND Step on the band, about shoulder-width apart. Pull the resistance band up so the top reaches above your shoulder, with the band resting on the back of your arm. Complete a squat, by having your hips push back while your chest stays up. Reverse the movement to come back down, making sure to keep your heels down. Repeat. HIIT VS CARDIO VS WEIGHTS: THE RESEARCH Six (!) years ago, we argued that the afterburn effect was a key reason why cardio was inferior to interval and weight training. Also known as EPOC, or Excess Post-exercise Oxygen Consumption, it’s the amount of oxygen your body needs to return to its normal, resting metabolic state (more oxygen needed, more calories burned).. HIIT = more afterburn, so HIIT = better. EASY MEALS | NERD FITNESS Last Updated: September 24, 2015. This is an article from Nerd Fitness Rebel Chef Noel Fernando Imagine sitting around a camp fire on a clear desert night. Decked out in ponchos, boots, and 10 gallon hats, you and your posse settle down for a hot meal after a long day of ropin’ and ridin’ and roughhousin’ with outlaws. AM I TOO OLD TO GET IN SHAPE? (GETTING IN SHAPE AT ANY AGE The problem is – whether you are 30 or 80 – if you believe you are too old, then you ARE too old. This belief that you are too set in your ways to change becomes paralyzing. Those who subscribe to the belief that they are “too old” see the person who declares “age is just a mindset” or “you’re never too old to change” as a naive or foolish statement. IN DEFENSE OF A “PALEO-ISH” DIET As we talk about in our “Is a calorie really a calorie article” eating a caloric deficit is the primary driver of weight loss. That means at the most basic level: as long as you eat less than you burn, it doesn’t matter if you count calories or practice the Paleo Diet, you will lose weight. IS DRINKING FRUIT JUICE HEALTHY? (IS IT REALLY AS BAD AS The complete lack of fiber in fruit juice proves problematic for two reasons: It takes time to chew a piece of fruit (lots of fibers to chew through), which slows down the absorption of fructose by the liver. The fructose in fruit is mixed in with the fiber at a cellular level (within the cell walls of fruit), which also slows downs thedigestion.
HOW IS RESISTANCE BAND "WEIGHT" CALCULATED? But I have a question that I can't seem to find the answer easily via Google and figured someone on here must know how this works. I have a 5 band set which tells me these are the following resistance amounts. 1 yellow band 6-8lbs resistance. 1 green band 9-11lbs resistance. 1 red band 12-14lbs resistance. 1 blue band 15-18lbs resistance. NERD FITNESSBLOGTHE ACADEMYPALEO DIET BEGINNER'S GUIDEONLINE COACHINGINTERMITTENT FASTING FOR BEGINNERS Nerd Fitness. Click HERE to see more 1-on-1 Online Coaching Success Stories. Since 2009, we’ve helped thousands of busy people around the world get in shape and make permanent progress. No guilt or shame, just results! We build custom workout programs, provide nutritional guidance, support, and worldwide accountability in your pocket.SUCCESS STORIES
Meet Jake, a 24 year old Rebel from the UK who lost over 70 pounds (32 kg) in 9 months! Jake, like many new Rebels, once lived an entirely sedentary lifestyle. But then Jake found Nerd Fitness, began strength training, and rediscovered his self confidence. Let’s learn THE HIIT WORKOUT FOR HOME (INTERVAL TRAINING FOR LIVING The following full-body HIIT workout can be done in your living room with zero equipmentalthough you’ll probably want some type of timer.. Throughout the workout, you’ll be doing various exercises for 40 seconds, followed by a 20 second period of rest. THE BEGINNER’S GUIDE TO THE KETO DIET 6 The Ketogenic diet, or Keto diet, is a food strategy in which you drastically reduce your carbohydrate intake and replace it with fat in order to get your metabolism to WHY CAN’T I LOSE WEIGHT? (WHAT NO ONE ELSE WILL TELL YOU “Why can’t I lose weight, Steve?” This question breaks my heart every time I hear it. And I hear it multiple times per day from frustrated people like yourself.. Some of those people are our 1-on-1 coaching clients, who we work closely with to uncover the truth.. And that’s what we’re after: the truth on why weight loss is so tough to achieve. Why “ Eat less and move more” sounds HOW TO BUILD YOUR OWN SAND BAG IN 30 MINUTES The demands of life do not stack up nice and neatly. Unlike the beautifully symmetrical barbell with its perfectly round plates and secure spring collars, the resistance we deal with on a day-to-day basis tends to be lopsided and even unpredictable: Pulling your dog off of the mailman. Carrying an asymmetrical load such as HOW TO SPICE UP ANY MEAL (THE 6 BEST SPICES Taco/Fajita seasoning. Curry powder. Chinese 5-spice powder. To experiment with these, buy a couple and try a new one every time you cook something. Put it on something basic like eggs or baked chicken so you can begin to taste the difference between spices from differentareas of
AM I TOO OLD TO GET IN SHAPE? (GETTING IN SHAPE AT ANY AGE You are NOT too old to get in shape. I promise. I know this because we have members in our community and clients in our 1-on-1 Online Coaching Program who are starting their fitness journey in their 60s, 70s, and 80s.. Our coaches are great at jumpstarting fitness journeys! DOES THE MILITARY DIET REALLY WORK? (YES, BUT DON’T DO IT The Military Diet does go easy on you after the three days, with four days of slightly more food. And by that I mean 1,500 daily calories. How generous. You’re on your own on what to eat for these four days, with the only guidance being to “eat healthy” and keep it IN DEFENSE OF A “PALEO-ISH” DIET As we talk about in our “Is a calorie really a calorie article” eating a caloric deficit is the primary driver of weight loss. That means at the most basic level: as long as you eat less than you burn, it doesn’t matter if you count calories or practice the Paleo Diet, you will lose weight. NERD FITNESSBLOGTHE ACADEMYPALEO DIET BEGINNER'S GUIDEONLINE COACHINGINTERMITTENT FASTING FOR BEGINNERS Nerd Fitness. Click HERE to see more 1-on-1 Online Coaching Success Stories. Since 2009, we’ve helped thousands of busy people around the world get in shape and make permanent progress. No guilt or shame, just results! We build custom workout programs, provide nutritional guidance, support, and worldwide accountability in your pocket.SUCCESS STORIES
Meet Jake, a 24 year old Rebel from the UK who lost over 70 pounds (32 kg) in 9 months! Jake, like many new Rebels, once lived an entirely sedentary lifestyle. But then Jake found Nerd Fitness, began strength training, and rediscovered his self confidence. Let’s learn THE HIIT WORKOUT FOR HOME (INTERVAL TRAINING FOR LIVING The following full-body HIIT workout can be done in your living room with zero equipmentalthough you’ll probably want some type of timer.. Throughout the workout, you’ll be doing various exercises for 40 seconds, followed by a 20 second period of rest. THE BEGINNER’S GUIDE TO THE KETO DIET 6 The Ketogenic diet, or Keto diet, is a food strategy in which you drastically reduce your carbohydrate intake and replace it with fat in order to get your metabolism to WHY CAN’T I LOSE WEIGHT? (WHAT NO ONE ELSE WILL TELL YOU “Why can’t I lose weight, Steve?” This question breaks my heart every time I hear it. And I hear it multiple times per day from frustrated people like yourself.. Some of those people are our 1-on-1 coaching clients, who we work closely with to uncover the truth.. And that’s what we’re after: the truth on why weight loss is so tough to achieve. Why “ Eat less and move more” sounds HOW TO BUILD YOUR OWN SAND BAG IN 30 MINUTES The demands of life do not stack up nice and neatly. Unlike the beautifully symmetrical barbell with its perfectly round plates and secure spring collars, the resistance we deal with on a day-to-day basis tends to be lopsided and even unpredictable: Pulling your dog off of the mailman. Carrying an asymmetrical load such as HOW TO SPICE UP ANY MEAL (THE 6 BEST SPICES Taco/Fajita seasoning. Curry powder. Chinese 5-spice powder. To experiment with these, buy a couple and try a new one every time you cook something. Put it on something basic like eggs or baked chicken so you can begin to taste the difference between spices from differentareas of
AM I TOO OLD TO GET IN SHAPE? (GETTING IN SHAPE AT ANY AGE You are NOT too old to get in shape. I promise. I know this because we have members in our community and clients in our 1-on-1 Online Coaching Program who are starting their fitness journey in their 60s, 70s, and 80s.. Our coaches are great at jumpstarting fitness journeys! DOES THE MILITARY DIET REALLY WORK? (YES, BUT DON’T DO IT The Military Diet does go easy on you after the three days, with four days of slightly more food. And by that I mean 1,500 daily calories. How generous. You’re on your own on what to eat for these four days, with the only guidance being to “eat healthy” and keep it IN DEFENSE OF A “PALEO-ISH” DIET As we talk about in our “Is a calorie really a calorie article” eating a caloric deficit is the primary driver of weight loss. That means at the most basic level: as long as you eat less than you burn, it doesn’t matter if you count calories or practice the Paleo Diet, you will lose weight. THE 5 BEST CORE EXERCISES (HOW TO STRENGTHEN YOUR CORE Some of the muscles found in your core include: Erector spinae: this is the muscle around your spine and helps you stand up straight. Rector abdominis: better known as your “abs.” Obliques: these are found on the sides of your torso and help you twist (and shout). Gluteal muscles: also known as your “glutes” or “butt” or “bum” or “ass” or – okay, you get the point WHY CAN’T I LOSE WEIGHT? (WHAT NO ONE ELSE WILL TELL YOU “Why can’t I lose weight, Steve?” This question breaks my heart every time I hear it. And I hear it multiple times per day from frustrated people like yourself.. Some of those people are our 1-on-1 coaching clients, who we work closely with to uncover the truth.. And that’s what we’re after: the truth on why weight loss is so tough to achieve. Why “ Eat less and move more” sounds THE 12 BEST COMPOUND EXERCISES (TRAIN EFFICIENTLY) Let’s compare “compound exercises” to “isolation exercises”: Compound exercises require more than one muscle group working together to complete the movement. This replicates the way your body naturally moves. Isolation exercises more or less train one specific muscle group. For example, the leg extension machine focuses on your quads, so it “isolates” training that muscle. RESISTANCE BAND WORKOUT (THE 10 BEST BAND Step on the band, about shoulder-width apart. Pull the resistance band up so the top reaches above your shoulder, with the band resting on the back of your arm. Complete a squat, by having your hips push back while your chest stays up. Reverse the movement to come back down, making sure to keep your heels down. Repeat. HIIT VS CARDIO VS WEIGHTS: THE RESEARCH Six (!) years ago, we argued that the afterburn effect was a key reason why cardio was inferior to interval and weight training. Also known as EPOC, or Excess Post-exercise Oxygen Consumption, it’s the amount of oxygen your body needs to return to its normal, resting metabolic state (more oxygen needed, more calories burned).. HIIT = more afterburn, so HIIT = better. EASY MEALS | NERD FITNESS Last Updated: September 24, 2015. This is an article from Nerd Fitness Rebel Chef Noel Fernando Imagine sitting around a camp fire on a clear desert night. Decked out in ponchos, boots, and 10 gallon hats, you and your posse settle down for a hot meal after a long day of ropin’ and ridin’ and roughhousin’ with outlaws. AM I TOO OLD TO GET IN SHAPE? (GETTING IN SHAPE AT ANY AGE The problem is – whether you are 30 or 80 – if you believe you are too old, then you ARE too old. This belief that you are too set in your ways to change becomes paralyzing. Those who subscribe to the belief that they are “too old” see the person who declares “age is just a mindset” or “you’re never too old to change” as a naive or foolish statement. IN DEFENSE OF A “PALEO-ISH” DIET As we talk about in our “Is a calorie really a calorie article” eating a caloric deficit is the primary driver of weight loss. That means at the most basic level: as long as you eat less than you burn, it doesn’t matter if you count calories or practice the Paleo Diet, you will lose weight. IS DRINKING FRUIT JUICE HEALTHY? (IS IT REALLY AS BAD AS The complete lack of fiber in fruit juice proves problematic for two reasons: It takes time to chew a piece of fruit (lots of fibers to chew through), which slows down the absorption of fructose by the liver. The fructose in fruit is mixed in with the fiber at a cellular level (within the cell walls of fruit), which also slows downs thedigestion.
HOW IS RESISTANCE BAND "WEIGHT" CALCULATED? But I have a question that I can't seem to find the answer easily via Google and figured someone on here must know how this works. I have a 5 band set which tells me these are the following resistance amounts. 1 yellow band 6-8lbs resistance. 1 green band 9-11lbs resistance. 1 red band 12-14lbs resistance. 1 blue band 15-18lbs resistance.Free ArticlesMenu
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