Spinach powder is created by grinding dried spinach leaves into a fine powder. This process retains most of the health-promoting nutrients of spinach while offering a more convenient way to consume this leafy green vegetable. Health Benefits of Spinach PowderThe health benefits of spinach powder are many. Spinach Powder is Nutrient-RichSpinach is a true superfood packed with vitamins and minerals. At just 23 calories per 100 grams (3.5 ounces), spinach contains:1
Most of the carb content in spinach comes from fiber, which is super-filling while supporting the gastrointestinal system and defending against several health conditions and diseases.2 Vitamins and mineral in spinach powder include:3
Spinach also contains vitamin K, magnesium, folate, potassium, vitamin B-2...the list goes on and on. Spinach Powder is Loaded with AntioxidantsIn addition to health-promoting vitamins, minerals, and fiber, spinach powder also contains a host of antioxidants that can help prevent or reduce free radical damage to cells. (Free radicals are associated with several conditions, including Alzheimer’s disease, rheumatoid arthritis, and cancer.)4 Research shows antioxidants may also soothe inflammation, due to its rich polyphenol content. (Polyphenols are natural compounds that occur in plants.) This is great news, considering that chronic inflammation is associated with several conditions, including heart disease, high blood pressure, and obesity.5, 6 Spinach Powder Supports Brain HealthResearch shows spinach may also help keep your brain sharp. A study published in the January 2018 edition of Neurology found that eating 1 serving (half a cup cooked or 1 cup raw) of green leafy vegetables like spinach per day may slow age-related cognitive decline. In addition, the researchers found an association between the quantity of green leafy vegetables consumed and the rate of cognitive decline, ie, those who consumed more leafy greens enjoyed a higher level of cognitive benefits.7 The researchers theorized that phylloquinone, lutein and folate in green leafy vegetables were the main nutrients that slowed cognitive decline.8 It should be noted that this is not the only study that shows an association between the consumption of green leafy vegetables and cognitive health. Research strongly suggests that increasing your intake of green leafy and other cruciferous vegetables may be the best thing you can do for your brain, especially as you age.9 The Spinach Powder SolutionThere is no doubt that spinach powder is a superfood. That’s why SANE added it to Garden in my Glass, a proprietary blend of more than 36 fruit and vegetable superfood powders. Why purchase spinach powder by itself when you can conveniently enjoy the health-promoting benefits of SO many other powders? Click here to learn more about Garden in my Glass and to place your order! References 1- U.S. Department of Agriculture. Spinach, Raw. FoodData Central. USDA. Oct 30, 2020. Accessed Jan 18, 2021. https://fdc.nal.usda.gov/fdc-app.html#/food-details/1103136/nutrients 2- Otles S, Ozgoz S. Health effects of dietary fiber. Acta Sci Pol Technol Aliment. 2014 Apr-Jun;13(2):191-202. PMID: 24876314. 3- Tang G. Chapter 25 - Spinach and Carrots: Vitamin A and Health. Bioactive Foods in Promoting Health. Fruits and Vegetables. 2010, Pages 381-392. https://www.sciencedirect.com/science/article/pii/B9780123746283000256 4- Villines Z.How do free radicals affect the body? MedicalNewsToday. Jul 29, 2017. Accessed Jan 18, 2021. https://www.medicalnewstoday.com/articles/318652 5- Roughani A, Miri, SM. Spinach: An important green leafy vegetable and medicinal herb. Conference: The 2nd International Conference on Medicinal Plants, Organic Farming, Natural and Pharmaceutical IngredientsAt: Mashhad, Iran. Feb 2019. https://www.researchgate.net/publication/329699312_Spinach_An_important_green_leafy_vegetable_and_medicinal_herb 6- Hunter P. The inflammation theory of disease. The growing realization that chronic inflammation is crucial in many diseases opens new avenues for treatment. EMBO Rep. 2012;13(11):968-970. doi:10.1038/embor.2012.142 7- Morris MC, et al. Nutrients and bioactives in green leafy vegetables and cognitive decline. Neurology. 2017 90:e214-e222. Research supported by NIA grants R01 AG031553 and R01 AG17917. 8- Morris MC, et al. Nutrients and bioactives in green leafy vegetables and cognitive decline. Neurology. 2017 90:e214-e222. Research supported by NIA grants R01 AG031553 and R01 AG17917. 9- Kang JH, Ascherio A, Grodstein F. Fruit and vegetable consumption and cognitive decline in aging women. Ann Neurol. 2005 May;57(5):713-20. doi: 10.1002/ana.20476. PMID: 15852398. Via https://store.sanesolution.com/blogs/supplements/spinach-powder Via https://sanesolutions.weebly.com/blog/spinach-powder
0 Comments
Meet Mason, a chemist from Minnesota who is currently celebrating losing over 70 pounds as a member of our Online Coaching Program. As you can see, Mason has gone through quite the transformation. Here’s what’s truly remarkable about this story: the time frame! Mason found Nerd Fitness a year ago, after googling “how to make fitness like a video game” in January 2020. The fact that THIS is the search that led Mason to us makes me so dang happy. Like many in the NF Rebellion, Mason felt right at home amongst a group of nerds trying to better themselves. After going it alone for a bit, Mason decided a NF Coach could help him reach his goals. He recognized he had some challenges, including:
Luckily, Mason decided to pick a path and course correct along the way. 365 days later, Mason feels like a new person. Let’s dig into Mason’s journey and see what allowed him to crush life…during a pandemic!
THE 5 KEYS TO MASON’S SUCCESS#1) MASON TOOK ACTIONAt the end of 2019, Mason knew something had to give: “After gaining another 10 lbs over Christmas, I wanted to make a change in the New Year.” The problem? Mason wasn’t sure what to do! He started asking himself:
Like many of us, Mason started googling for answers. We’ve all been down this rabbit hole… Luckily, Mason eventually stopped searching the internet for more information and got to work. This is an important point: research is great, but action is more critical. Reading books on working out is for sure helpful. However, no book will ever surpass the benefit of actually trying a work out yourself. Takeaway: I’m glad you’re here reading Nerd Fitness to level up your life, but don’t forget the most important step: you gotta get going! Otherwise, you may spend your time endlessly collecting underpants. #2) MASON EMBRACED HIS EXPERIENCE LEVELIn Mason’s own words: “Nerd Fitness was the first program that came down to my level of workouts. When I started, my biggest struggle was doing a push-up. I was always told that knee push-ups were the easiest variation…but I couldn’t even do those. Even the incline push-ups were too challenging. My coach didn’t flinch at any of that though, and programmed wall push-ups first. A few weeks later, I upgraded to an incline push-up. It then took a couple of months before I achieved my first knee push-up. That was the sweetest feeling.” “It was the first indication that the program was working and I was making actual progress! After two more months of training, I achieved my first full push-up. Now, I’ve started doing diamond push-ups.” Takeaway: All of us start from a different experience level. That’s okay! Don’t freak out if you can’t do a push-up (or even a knee push-up). You’re going to have to beat Level 1 before going to Level 2. That’s how any decent game (or fitness program) works. However, if you put in the time, you will get to the next level. Or as Mason says, “Understand that this is a marathon. It takes time, but consistency is key.” #3) MASON CREATED SYSTEMS (INSTEAD OF RELYING ON MOTIVATION)Speaking of consistency, Mason knew he didn’t want to depend on “January motivation” to make his goals. So he created systems. “I tried to turn fitness into a habit. That’s helped me stay consistent for the past year. I tell myself ‘Today is Monday. I work out on Mondays whether I feel like it or not.’” A coach has also been helpful for Mason’s new system too. “Coaching made me feel accountable to my schedule. Someone else would know if I didn’t do my workout for the day. But I never was made to feel ashamed or guilty. It was only non-stop encouragement.” Takeaway: When you make a goal, create a plan or system on how to get there. Then, ask yourself, “am I doing what I set out to do?” This course of action will propel you far longer than a single spurt of motivation ever could. #4) MASON DIALED IN HIS NUTRITION (WHILE STILL EATING BAKED GOODS)Like many of us, Mason LOVES cookies. He knew that any program that would forbid them completely was doomed to fail. So Mason makes them part of his plan: “Learning balance and intention has been important. For example, I’ve discovered that it’s ok to have a cookie. Just not ten. Each treat is an intentional choice, instead of mindless eating.” But it hasn’t all been “eat less of that.” On the flipside, Mason has also had to make room on his plate for other nutritious foods. “I’ve been trying to eat more protein. It’s a big mindset shift where I’m actually trying to eat more instead of less.” Takeaway: When someone tells us they are trying to eat healthier, generally, we don’t tell them to stop eating anything specific right away. Instead, we tell them to eat more protein (chicken/legumes) and fiber (found in vegetables, fruits, and whole grains). As Mason says, this is a big mindset shift, as most dieting advice boils down to “stop that.” #5) MASON ASKED FOR HELPHere’s how Mason tells it: “I wanted to join Nerd Fitness Coaching in order to get some structure in my fitness journey. On my own, I was trying to piece together a plan from a ton of different sources. It was a little overwhelming. Having a coach who can put together a workout and answer all my nutrition questions has helped me maximize my progress. They took my year-long goal and broke it down into bite-sized chunks. When I started, my ‘big, impossible, never going to achieve this’ goal was to get under 200 lbs… Well, I’m currently at 198 lbs and happily maintaining.” Takeaway: It’s 100% possible to use free articles and videos to help you reach your goals! We’ve seen millions of Rebels achieve amazing feats using nothing but the free guides on Nerd Fitness as a roadmap to move forward. However, there are also limitations on going alone. You might not even appreciate that you’ve been struggling or stalling. So learn to ask for help when in doubt. It could be from a trained professional like a coach. Or even just a friend who knows the way. The important point is recognize when you’ve exhausted progress on your own. 2021 IS UP AND ROARINGI’m super proud of Mason and what he’s accomplished. If you personally didn’t meet your fitness goals last year, don’t beat yourself over it. Most of us felt lucky to just tread water, thanks to the Apocalypse Simulator 2020. It seems like we’re living through the sequel too… Regardless of what 2021 brings, if you have large goals this year, think about how you can strive for “consistency” with them. How can you move forward, even just a little bit, each and every day? This strategy is what allowed Mason to gain his incredible results. Should you want some one-on-one help for some consistency in 2021, chaos is where our coaching program thrives. We’ve found that having a plan that adapts to constantly changing situations is really valuable in times like this! So if you think having a personal Yoda on your side can help with the challenges you’re facing (and the challenges you don’t even know about yet!), we’re here for you. With Nerd Fitness Coaching, you’ll gain:
If you want to make the most out of 2021, we’d love to be a part of your journey. You can schedule a call to see if we’re right for each other right here: If you decide not to try coaching, no problem. I’ll still be here offering free guides and corny jokes to help you level up your life. But if you do decide to join, maybe it’ll be your success story I’m sharing at the end of 2021. A similar thing happened to our friend Mason. For the Rebellion, -Steve ### The post Blog first appeared on Nerd Fitness. via https://www.nerdfitness.com/blog/mason-lost-70-pounds-heres-how/
It’s time to discover the best compound exercises for beginners! Compound exercises are the most “bang for your buck” when it comes to working out, so I’m super excited you want to learn more about them! In our 1-on-1 Online Coach Program, we prioritize compound exercises when building workout routines for our clients. We’ll explain why today. Here’s what we’ll cover:
Also, if you’re in a hurry, we’ve compiled all our strength and weight training content into one handy guide called (appropriately): Strength Training 101: Everything You Need to Know. Grab it for free when you join the Rebellion (that’s us!) below:
Download our comprehensive guide STRENGTH TRAINING 101!
Alright, cue the music. Let’s do this thang. What are Compound Exercises?Let’s compare “compound exercises” to “isolation exercises”:
Front squats would be an example of a compound exercise, because it engages your entire lower body and core, and quite a bit of your upper body too, as you perform the movement: As opposed to biceps curls, which more or less just trains your biceps: As we explain in our Guide to Functional Fitness, whenever possible you want to focus on compound exercises. Why? Because in everyday life, you don’t use your muscles in isolation! When you’re placing luggage in the overhead bin, hoisting a bag of dog food from the floor, or hauling your kid to bed, you’re using your muscle groups together. Just like you would with a compound exercise. Plus, since you’re using multiple muscle groups at once, you’re taxing your body more when training. This can provide more efficient use of your time in the gym. In other words, why do three different exercises when you can just do one? Now that we’ve got that out of the way, let’s get to working out. The 5 Best Compound Exercises (Bodyweight)1) The Push-up: The best exercise you could ever do for yourself when it comes to using your bodyweight for “push muscles.” Muscles trained with the push-up:
Here’s our video on how to do a proper push-up: Easier Variation: Knee Push-up Tougher Variation: Decline Push-up 2) The Bodyweight Squat: This exercise serves a dual purpose – it is the foundation for building strength AND helps build proper mobility. If you are going to ever do barbell squats, you need to work on hitting proper depth with a bodyweight squat first! Muscles trained with the squat:
Easier Variation: Assisted Bodyweight Squat Tougher Variation: Goblet Squat 3) The Inverted Bodyweight Row: Until you can get your first pull-up or chin-up, these exercises are GREAT to start building your pull-muscle strength.
Muscles trained with the inverted row:
Easier Variation: Incline Inverted Row Tougher Variation: Elevated Feet Inverted Row 4) The Pull-up and Chin-up: Once you can support your body’s weight above the bar, the world becomes your playground. No strength training routine should be without pull-up or chin-up work! (Can’t do a pull-up yet? We got you.) Muscles trained with the pull-up:
Here’s how to perform a proper pull-up: Easier Variation: Negative Pull-ups Tougher Variation: Weighted Pull-ups 5) The Bodyweight Dip: As you start to get stronger with push-ups and need to find a way to increase the challenge, consider doing dips. Warning: these are very advanced, but are incredible strength-building exercises. Muscles trained with the dips:
Easier Variation: Assisted Dips Tougher Variation: Weighted Dips These 5 compound exercises will propel you into the world of bodyweight training. For more ideas on how to train without a gym, check out The 42 Best Bodyweight Exercises (Work Out Anywhere). Now, it’s barbell time![1] The 7 Best Compound Exercises (Barbell)After getting comfortable moving your own bodyweight around, it’s time to start training with barbells! To up the difficulty with these compound exercises, simply add more weight. The fun thing about barbells: you can almost always add more weight (disclaimer: provided you do it safely). Here are The Best Barbell Compound Exercises: 6) The Barbell Squat: Probably the best compound exercise when it comes to building strength and muscle throughout your whole body. Show me somebody who squats heavy and I’ll show you a great physique. This is a MUST. Here’s how to perform the barbell back squat: Muscles trained with the barbell squat:
7) The Barbell Deadlift: Maybe the best exercise of all time. It’s certainly the most primal: “pick the weight up off the ground. Done.” Here’s how to perform the deadlift: Muscles trained with the barbell deadlift:
9) The Barbell Romanian Deadlift: Think of this as the top half of a conventional deadlift (imagine you’re a “drinking bird” bending over at the waist): Here are step-by-step instructions on how to perform the Romanian deadlift: Muscles trained with the Romanian deadlift:
10) The Barbell Overhead Press: Press a barbell above your head. Muscles trained with the overhead press:
All the muscles in your chest, shoulders, and arms are engaged in order for you to lift the weight over your head. As a bonus, you need to really flex and brace your core, which gets those muscles working too. Here are step-by-step instructions on how to perform the overhead press: 11) The Barbell Bench Press: Lie on a bench, and lower a barbell until it almost touches your chest. Pause, and then press it back up towards the sky. Repeat! And get strong. Here are step-by-step instructions on how to perform the bench press: Muscles trained with the benchpress:
12) The Barbell Bent-Over Row: Bend your torso over and hoist a barbell up. Muscles trained with the bent-over row:
Here are step-by-step instructions on how to perform the bent-over row: Note: The above might be tough if gyms are closed around you. If that’s so, here’s how to build a gym at home (using household equipment). Start Performing the Best Compound Exercises (Next Steps)Your mission, should you choose to accept it: commit to trying ONE of these compound movements in the next week. Use 20 seconds of courage, recruit a friend who has lifted or trained before, and try your best. We all start somewhere! Speaking of starting out… Have you yet to do ANY of these compound exercises? Always start out with bodyweight moves and make sure your form is correct! If it’s a barbell movement, use a broomstick (or PVC Pipe). When it comes to movements like squats, deadlifts, pull-ups, bench press, etc. – your form is crucial. Develop good habits with lighter weight and you will save yourself months of frustration later and will protect you from injury. If you’re struggling with certain elements of a movement, don’t get frustrated! Just understand that you’ll have areas in which you can improve. When I started, I really liked practicing all of the movements at home because I could watch a video online at the same time as I was watching myself do it in a mirror. Film yourself and compare it to our videos, or post it to the form check section of the Nerd Fitness Forums. Still uncomfortable with the movements after that? Look around at some local strength and conditioning gyms and see if you could hire a coach (here’s how to find a good trainer) for one or two sessions just to go over the basic movements (or consider working with an online coach). No matter what path you take, the most important thing you can do: START NOW! Don’t overthink it. Just pick a compound exercise and learn how to do it. We can add more exercises to your routine down the road. Want a little help getting going? The perfect next step to start your strength training journey! You got it. Option #1) If you want a coach in your pocket, who can do video form checks, provide feedback, and adjust your workouts based on your progress, check out our 1-on-1 Online Coaching Program! I’ve had an online coach since 2015 and it’s changed my life. You can learn more by clicking on the box below: Option #2) If you want a daily prompt for doing compound exercises at home, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally). Plus, you get to build an awesome superhero in the process! Try your free trial right here: Option #3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion. Sign-up below and receive our free guide Strength Training 101: Everything You Need to Know. It includes step-by-step instructions for the Best Compound Exercises covered in today’s guide.
Download our comprehensive guide STRENGTH TRAINING 101!
Alright, enough from me. Your turn: Do you agree with my list of best compound exercises? Am I missing any? Any tips or tricks for a newbie just getting started? Let me know in the comments! -Steve PS: Make sure you check out the rest of our Strength Training 101 series:
### GIF Source: Weighted Dips, Biceps Curl, Will Ferrell, Photo Source: lightfieldstudios © 123RF.com, Workout, LEGO bench press, Lance Cpl. Tayler P. Schwamb, 101, 102, 103 The post Blog first appeared on Nerd Fitness. via https://www.nerdfitness.com/blog/the-12-best-compound-exercises-for-beginners-how-to-train-efficiently/ So you want to lose weight and get in shape, but you don’t want to leave your house? Well, as your fitness Yoda, I will teach you this great bodyweight workout routine that you can do anywhere: In your living room, at a park, or in a galaxy far, far away…. These are the types of workouts we build for our busy Online Coaching Clients, and I’m pumped to share it with you today! Here’s how we’ll dig into the different parts of this workout and get to the action:
Make sure you also download the Beginner Bodyweight Workout PDF so you can track your progress and level up at home. I’ll send it on over when you join the Nerd Fitness Rebellion in the box below:
Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!
Note: If you’re here because your gym is shut down due to the outbreak of Covid-19, check out our guide “How to Stay In Shape (While Staying Inside).”
Can You Build Muscle Mass With Bodyweight Exercises?You want to know: Can you build muscle mass with bodyweight exercises? Yep, bodyweight exercises can build muscle mass, as long as continuously challenge your muscles by:
Just ask our friend Jimmy here, who got in great shape using bodyweight exercises in his apartment: You just need to make sure you have the right program to follow. Enter the Beginner Bodyweight Workout. I’m going to take you through a basic home workout today that can be completed anywhere – in your house, apartment, out at a park, in your basement, on the moon, wherever. Beginner Body Weight Workout Video & exercisesThis is the Beginner Bodyweight Workout (3 Circuits):
See our section below on best bodyweight exercises to see how to do each of these exercises! In a circuit routine, you’ll do each exercise in succession without a break in between (if you’re able).
Because all of these exercises come one after another, you’re bound to get tired – and that’s okay! It’s better to stop and take a break than to do an exercise incorrectly. Before you start, don’t forget to do a Dynamic Warm-Up – Make sure to get your heart rate pumping and get your muscles warmed or you’re just asking for injury. You can run in place, jump rope, do a few push-ups, pedal on a stationary bike, do some punches and kicks, jog up and down your stairs, and/or twist and swing your arms and legs to get them moving! Here’s a beginner warm-up you can try: After you’ve completed your workout at home, feel free to cool down and stretch. “HOW OFTEN SHOULD I DO THE BEGINNER BODYWEIGHT WORKOUT?” Do this routine 2-3 times a week, but never on consecutive days. You don’t build muscle when you’re exercising, you build muscle when you’re resting, so try not to do a strength training routine (of the same muscle groups) two days in a row. I like to follow a training pattern of:
Alternatively, pick one of these fun exercises to do on your off days instead! In addition to checking out our Online Coaching Program, make sure you download the worksheet for this workout by joining the Rebellion (our free online community)! I’ll send it to you right away when you sign up in the box below:
Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!
The 12 Best Bodyweight Exercises For Beginners
As laid out above in our Beginner Bodyweight Workout video, there are some key movements you can work on to help you get started strength training! Here’s how to do every bodyweight exercise covered today: 1) KNEE PUSH-UP 2) ELEVATED PUSH-UP 3) REGULAR PUSH-UP We have a whole article on how to do a proper push-up, but we also cover it extensively in this 5-minute video: 4) ASSISTED BODYWEIGHT SQUAT (if you can’t do regular bodyweight squats):
5) PROPER BODYWEIGHT SQUAT: If you want even more instruction, here’s how to do a proper bodyweight squat: 6) SUPPORTED LUNGES: 7) REGULAR LUNGES: Here’s how to properly perform lunges. 8) ONE ARM ROW (Use a milk jug, suitcase, or actual dumbbell): 9) PLANK 10) SIDE PLANK 11) WALKING JACKS (if you can’t do jumping jacks) 12) JUMPING JACKS If you are looking for even MORE bodyweight exercises you can use in your workouts, make sure to check out our mega-resource: “The 42 Best Bodyweight Exercises You Can Do Anywhere.“ Note: We have helped hundreds of 1-on-1 Coaching clients get started with strength training and other awesomeness – but EVERYBODY starts with bodyweight training like these movements and this workout! Is Bodyweight Training Effective for Weight Loss?The question of the day is: Is bodyweight training effective for weight loss? Yep! Bodyweight training can be great for weight loss, as long as you have your nutrition dialed in. If you don’t…then no, it won’t be your magic bullet. That’s because a good workout and a crappy diet won’t help you lose weight. After all, one of the Rules of the Nerd Fitness Rebellion is “you can’t outrun your fork” and you can’t out-train a bad diet! This means if you don’t ALSO fix your relationship with food, then all the exercise you do won’t help you get in shape. It’ll just make you frustrated… So if you are trying to lose weight, then you need to fix your nutrition first and foremost. Remember, when it comes to fitness, eating healthy is key! You have two options here to dial in your nutrition:
We’ve actually developed our own 10-level nutrition system and mindset blueprint in Nerd Fitness Prime, but let me break this down into some basics:
You can download a Free 10 Level Diet Guide too when you join the Rebellion and sign up in the box below:
Download our free weight loss guide
THE NERD FITNESS DIET: 10 Levels to Change Your Life
The raw honest truth: how you eat will be responsible for at least 80% of your success or failure. If you’re doing bodyweight workouts because you’re interested in losing weight, know that training is only 10-20% of the puzzle! If you need help figuring this all out, or you just want your own Yoda to tell you what to do, you’re in the right place! We’ve been helping busy people like you train at home and make better food decisions without hating life! It’s our 1-on-1 Online Coaching Program, and it might be a great fit for you. Schedule a call with us to learn more by clicking on the image below: After the Beginner Bodyweight Workout: Next Steps!Do this Beginner Bodyweight Workout for the next 4-6 weeks and focus on getting better. If doing just one circuit of the workout was really challenging, no big deal! Write down how you did, and try to do just 1 more rep or exercise next time through. The whole point is “do a bit more than last time.” I also have MULTIPLE options for you to take for your next step too. Pick the option 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: 2) If you want a daily prompt for doing workouts at home, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally). Try your free trial right here: 3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion. Sign up in the box below to enlist and get the Beginner Bodyweight Workout sheet so you can print out the sheet and train at home!
Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!
I’d love to hear how this workout went for you, and how else we can help! This is what we’ve dedicated our lives to, and you’re now part of a killer community. Welcome to the Nerd Fitness Rebellion! You can do this, we got your back! -Steve PS: If you’re looking for more workout routines to follow, I got you covered:
PPS: As a reminder, today’s workout looks like so: ### PHOTO SOURCES: Four Bricks Tall: “Follow or follow not. There is no follow for follow.” and “Morning run with the Fitbit“, Ekaterina Minaeva © 123RF.com, parilovv © 123RF.com. INFOGRAPHIC SOURCES: superhero costume, male graphic, female graphic, various graphics, icon, milk jug, robot, comic background. via https://www.nerdfitness.com/blog/beginner-body-weight-workout-burn-fat-build-muscle/ Today we’re going to tell you exactly how to restart your fitness journey. Whether this is the first time you’ve had to “respawn” or the 50th, you’re in the right place. We help folks restart their exercise or nutrition routines as part of our 1-on-1 Online Coaching Program…and we’re really freaking good at it! Today, we’ll share with you the same strategies we deploy with them. Here’s what we’ll cover:
Let’s do this.
Why It’s Okay to Start AgainSo you fell off the wagon already. Welcome to the club. It’s called “being human!” There are like 7 billion of us. So how did I know you probably fell off the fitness wagon already? Because statistically speaking, MOST people have already abandoned or missed out on a lot of the resolutions they’ve set for 2021.[1] Seriously. However, have no fear. Since we treat life as a videogame around these parts, we’re all very comfortable with restarting or “respawning.” First, we must… STEP 1: FORGIVE YOURSELFI heard a podcast interview recently about a man who had made a huge realization through seeing a therapist. Specifically, their therapist asked them “Would you talk to somebody the way you talk to yourself?” I bet the answer is a RESOUNDING “No.” Nobody deserves that kind of abuse. We’re often our own worst critic and our own worst enemy: Do you know that voice in your head, that one calling you a loser or a failure? Treat it like a different person. You’re under no obligation to listen to it! It’s not you. “Oh you think I’m a piece of s** and that’s why I can’t stick with a workout routine? I disagree strongly. I might have some faults, but I’m here, and I’m still trying. So shut up and get out of my way.” You’re reading this, which means you’re trying. Forgive yourself. Then move on. STEP 2: ASK WHAT WENT WRONG?Your goal of working out 2 hours a day and only eating Keto failed after three weeks. Congratulations! You conducted an experiment that did not have the results you expected. That’s neither a good nor a bad thing. Like any other experiment, it just… IS. So write down specifically what your experiment entailed. What did you try to do?
Look at your list: this is a combination of variables that don’t work for your lifestyle. SIDENOTE: 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:
STEP 3: CHANGE A VARIABLE IN YOUR EXPERIMENTYou’re reading this guide, which would lead me to believe you’re interested in trying again to lose weight and 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… For your next attempt consider adjusting one of the following variables. 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. We need to be exact with your variables. Let me give you some suggestions:
This is a 10-year journey we’re on here, so the exercise itself is not nearly as important as building a routine of working out that fits into your life. Lower the bar for what a “win” scenario is. 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. It all counts. STEP 4: RESPAWN, GET BACK IN THE FIGHTWhen 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. Or you’ve just gotten better. So you try, again. And again. And again. And when you finally succeed? Nirvana. Adulation. Pure joy. There’s no shame in failing when it comes to weight loss. We have hundreds of stories of 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. Like Joe, who made like a dozen weight-loss attempt until he changed the right variable and got results: So try again today. Keep these things in mind when restarting your fitness journey:
Write down your plan, and start executing. STEP 5: SUPERCHARGE YOUR RESULTSI know hacking your experiments to get better data isn’t exactly “scientifically smart” or “morally responsible,” but I’m the one writing this email and I have more important stuff to say. So you’re just gonna have to deal with it. 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!”) #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. #3) Hire a professional. There are two types of coaches worth the investment:
GET BACK IN THE FIGHTAn 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: TO RECAP: Forgive yourself. You wouldn’t talk to somebody else the way you talk to yourself, so have some freaking compassion. You’re trying. 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. 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:
And then try again. If you want help here, I have two perfect ways to respawn today. #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. Many of our clients kept respawning for years, and it was only when working with a trained professional that they finally learned how to maintain progress. #2) If you want an exact blueprint for getting in shape, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally). Plus, there’s a nice shiny button you can press so you can respawn in our app whenever you want! No judgement, restart whenever. Try your free trial right here: Alright, that does it for me today. 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 2021. ### 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
Footnotes ( returns to text)
via https://www.nerdfitness.com/blog/fallen-off-the-wagon-today-is-national-respawn-day/ Here are the 42 best bodyweight exercises you can do to build muscle and burn fat, no gym required! These are the exact exercises we start our coaching clients on, and many perform them from their house or apartment. In a hurry? Sign-up for our free weekly newsletter and we’ll send you PDFs of our “Work Out at Home” guides! We’ve organized the exercises in today’s guide by major muscle groups (click to jump to those movements):
Plus, we’ll pull it all together at the end so you can create a complete bodyweight workout routine! Note: If you’re here because your gym is shut down due to the outbreak of Covid-19, check out our guide “How to Stay In Shape (While Staying Inside).” Alright, let’s get to it.
The 11 Best Lower-Body Bodyweight ExercisesYou don’t need the gym for “leg day.” Do the following wherever! #1) ASSISTED BODYWEIGHT SQUAT (if you can’t do regular bodyweight squats): #2) BODYWEIGHT SQUAT: If you want even more instruction, here’s how to do a proper bodyweight squat: #3) ASSISTED PISTOL SQUAT: #4) PISTOL SQUAT: #5) SUPPORTED LUNGES: #6) REGULAR LUNGES: #7) SINGLE LEG DEADLIFT: #8) HIP BRIDGE: #9) CALF RAISE: #10) STEP UP: #11) BOX JUMP: The 8 Best Push Bodyweight ExercisesLet’s walk you through the best bodyweight exercises to train your push muscles. We’ll more or less progress in difficulty as we go. #1) KNEE PUSH-UP: #2) ELEVATED PUSH-UP: #3) PUSH-UP: We have a whole article on how to do a proper push-up, but we also cover it extensively in this 5-minute video: #4) DECLINE PUSH-UP: #5) SIDE-TO-SIDE PUSH-UP: #6) ASSISTED DIP: With a resistance band, you can start performing assisted dips. A great exercise while you build up strength for normal dips. #7) DIP: Here’s how to do a proper bodyweight dip if you’d like a step-by-step guide. #8) HANDSTAND (WALL WALK): 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.” Download it and the rest of our guides for free when you sign-up for our weekly newsletter!
Get your Nerd Fitness Starter Kit
The 7 Best Pull Bodyweight ExercisesDon’t neglect your pull muscles when creating your bodyweight workout. Here are the top 7 to include: #1) INVERTED BODYWEIGHT ROW (HIGH): An inverted bodyweight row can be a great “pull” exercise if you can’t do a pull-up yet, or if you don’t have a proper pull-up bar nearby. Because a good sturdy table can be used for inverted rows: Alternatively, you could do doorframe rows if your table seems sketchy: #2) INVERTED BODYWEIGHT ROW (LOW): Once you get comfortable doing an inverted bodyweight row, try going lower to increase the difficulty. You can check out The 5 Best Pull-up Alternatives for more ideas on how to perform rows, including how to build your own station: #3) BAR HANG: #4A) ASSISTED PULL-UPS (WITH BAND): A resistance band is a great tool to help build strength for proper pull-ups. It’s part of our arsenal for getting your first pull-up. #4B) ASSISTED PULL-UPS (WITH BOX): #5) NEGATIVE PULL-UPS: Once you start to feel confident enough you can do assisted pull-ups and support MOST of your own weight, start looking into negative pull-ups. Jump and hold yourself above the bar, and then slowly, under control, lower yourself to the ‘starting position’ of a pull-up. Then repeat! This is a great way to build up enough strength to eventually get your first pull-up. #6) PULL-UP: We have a full guide on proper pull-up form so you can hone in your technique. #7) CHIN-UPS: Much like a pull-up, but with your palms facing toward you. Here’s a video going over proper pull-up and chin-up form: Don’t have enough strength yet to hoist yourself up? No problem. Download our guide, Strength Training 101: Everything You Need to Know, for an exact plan of attack to start growing strong today:
Download our comprehensive guide STRENGTH TRAINING 101!
The 11 Best Core Bodyweight ExercisesOur next stop on building a bodyweight workout finds us at the core. Here are the 10 best exercises to include: #1) REVERSE CRUNCH:
#2) KNEE-PLANK: #3) PLANK: #4) SIDE PLANK: #5) HIP BRIDGE HOLD: #6) HANGING KNEE TUCK: #7) JUMPING KNEE TUCK: #8) HOLLOW BODY HOLD: The hollow body is one of the best ways to engage the midsection and stabilize the body. We utilize the hollow body exercise as part of our strategy for getting your first handstand. Once you get comfortable holding the position, try… #9) HOLLOW BODY ROCKING: #10) KNEES TO ELBOWS: #11) TOES TO BAR: Catch our guide “How to Strengthen Your Core” for even more exercise ideas! 5 Dynamic BOdy weight Exercises (Full Body)Next, we’ll cover some dynamic full-body exercises to get your heart rate roaring during your workout. #1) WALKING JACKS: #2) JUMPING JACKS: #3) STAR JACKS: #4) BURPEES: #5) BURPEES WITH PULL-UP (WHAA…): How to Build a Bodyweight WorkoutAlright, it’s time to pull this whole guide together and build a bodyweight workout! We will pick a bodyweight exercise from each section: We’ll aim for 3 to 4 sets under each category for 8-12 reps. Plus, we’ll bookend the workout with a dynamic warm-up (DON’T SKIP) and a post-workout stretch. Your warm-up can look like this: Your post-workout stretch can look like this: Example Bodyweight Workout:
Boom! You now have a bodyweight workout you can do in your own home. You can mix and match from each category or progress to more difficult moves as you get stronger. Now, you don’t HAVE to do these exercises at home. You can even do them while exercising around the world, as I did! If you want to learn all the fine details of building a workout, make sure you check out our extensive guide “How to Build Your Own Workout Routine.“ It’ll walk you through creating a program of bodyweight exercises – or using weights if you want to train in a gym. Don’t want to bother creating your own bodyweight workout? No problem, I have two options for you: Start at the Beginner workout and move onto the Advanced when it becomes easy. This should help you get started with a bodyweight training routine. But we hear frequently that people want MORE instruction, MORE guidance, and MORE workouts. If that’s you, we have MULTIPLE options to take the next step. Pick the option below that best aligns with your goals and timeline: 1) If you want step-by-step guidance, a custom bodyweight training program that levels up as you get stronger, and a coach to keep you accountable, check out our killer 1-on-1 coaching program: 2) If you want an exact blueprint for working out at home, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally). Try your free trial right here: 3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion. Sign up in the box below to enlist and get our guide, Strength Training 101: Everything You Need to Know. It’ll help you start incorporating these bodyweight moves into your training.
Download our comprehensive guide STRENGTH TRAINING 101!
Alright, your turn: I’d love to hear how your bodyweight training is going! Did you make your own workout? Try one of ours? Include different moves we didn’t cover today? Leave a comment below with your results or any questions you have on bodyweight training. For the Rebellion! -Steve PS: I highlighted “42” bodyweight exercises in honor of the late, great Douglas Adams. ### Photo source: Deadshot, Laughing Budda, 102, 103, 104, hanging, 167/366, Yeaaaah…. Surprise ladies!!, acrobat via https://www.nerdfitness.com/blog/the-42-best-bodyweight-exercises-the-ultimate-guide-for-working-out-anywhere/ |
AuthorHi its me Thomas Dahl living in Phoenix, AZ i am 35 years old. I am very concerned about health and for maintaining my good health i use best nutraceuticals. Archives
April 2021
Categories |