NF Mailbag 7/29: I want awesome abs, help!

Word Count: 504 NF Difficulty: Beginner

mirrorReader Homer asks:  I know you need to work on abs to get a nice 6 pack; can you give me an abs only workout plan that focus on upper abs, the middle section on the abs and finally lower abs (which are hard to work on) so I can get the nice 6 pack. Thanks again Steve!

Steve answers: Hey Homer.  As far as ab exercises go, I don’t do a lot of ab work.  Do you do deadlifts and squats?  Both of those exercises work your abs like crazy, and will really build your core.  A strong core (abs, obliques, and lower back) keeps you safe from injury and as a result you will certainly have a solid six pack.  My guess is that you already have abs, you just can’t see them because they’re hidden under body fat.  I realize that everybody wants a washboard stomach – it’s the reason there are hundreds of ab machines for sale, “as seen on tv!”, that are an absolute waste of time.  You could use every one of these machines for 10 hours a day, but if you’re stuffing your face with donuts while watching It’s Always Sunny in Philadelphia reruns (which I highly recommend: it’s one of the funniest shows on TV), those abs will never see the light of day.

You can do 1000 situps a day, but unless you have a body fat percentage below 10%, you’ll never see them. If you REALLY want to get the fat out of there, you’re going to need to get down to like 5% body fat – which means cutting out all unnecessary calories from your diet, eating lots of vegetables and protein, staying away from added sugar and sodas, and exercising like crazy.  Going from 30% BF to 25% is much easier than going from 10% to 5%, so it will require your complete dedication.  Ryan Reynolds got down to like 4% for Blade Trinity, and then immediately added some pounds after filming because it’s close to impossible to maintain a body like that.  You need to find a happy medium.

Want a quick ab exercise that will help with those ‘lower abs’ you’re after? Stand straight up, contract your abs, and then jump and tuck your knees into your chest/stomach.  Try to keep as vertical as possible through this whole thing, and jump as high as you can.  For each set of 10, jump immediately for your next rep right after you land.  Do 3 sets of 10 at the end of your workouts, two or three times a week.

Want another? Do crunches on an exercise ball; this gives you an extra range of motion (beyond parallel like when you do crunches on the floor), give your abs extra work and giving you a more efficient workout in the same amount of time.  I guarantee crunches on a ball when you fully extend your back on the way down will have your stomach working much harder than just a normal crunch on the floor.

-Steve

Go Primal: So Easy a Caveman Can Do It

I’ve been doing a lot of reading lately on the Paleolithic diet, the Primal blueprint, and other sources that promote a more natural form of weight training, diet, and lifestyle.

Essentially, the plan is to follow what our 10,000 year old ancestors used to do, because it was that form of living in those terrible conditions that allowed them to thrive and make us who we are today.

If you’re interested in trying out this lifestyle, I would highly recommend reading this introductory article over at Mark’s Daily Apple.  I’m a big fan of the KISS principle (Keep it simple, stupid!), so this whole primal living thing is right up my alley.  Something about getting in touch with your primal side, and just lifting heavy stuff, running fast, and being awesome (without having to wear loin cloths and fight off saber-tooth tiger attacks) just gets me going.

Mark promotes a lifestyle that would make Bonk from Bonk’s Adventure very happy: simplify your lifestyle, your exercise, and your diet. Eat lots of healthy meat, vegetables, nuts, and berries, and stay away from over-processed foods, excess sugar, and bad trans fats.  Fresh produce is your friend.  Lift heavy weights (free weights, not machines), run sprints, get lots of sleep, exercise outside, and have fun.  By following this blueprint, you’ll end up being more “healthy, energetic, happy, lean, strong, bright, and productive,” because we’re genetically predisposed to being more efficient with this type of behavior.  It worked for Bonk – not only he he smiling and full of energy, but he’s got a huge brain in that big melon of his.  I’d guess he’s a big hit with the cave-ladies.

Although I’m not ready to give up grains and dairy quite yet, there are quite a few things I plan on taking from the Primal Blueprint and implementing into my lifestyle.  I know there are all kinds of body building supplements out there (some illegal, many legal) that will allow me to put on weight much faster and build muscle much quicker.

However, I’m not so sure how these supplements will affect my body in the long run, and I’d rather build a body now that is sustainable, healthy, and built for the future.  If it takes me six months longer to get to my goal body type, so be it.  When I get there, I know I did it right, without any help, in the healthiest way possible.

I challenge you to do the same. If you’re a big guy or girl, don’t resort to pills or supplements or weight loss tactics that aren’t safe.  Think about how long Hydroxycut was on the market before it was pulled off the shelves for being unsafe.  What about the ‘safe’ stuff you’re taking now?  What happens when you find out in 2020 that it’s been destroying your insides for years and they’re just discovering it now.  How about those crazy supplements you can buy to help you build muscle faster (one of which actually has a normal side effect of “tunnel vision.” holy ***)?  Is the reward really worth the risk?

I say better safe than sorry. Our primal ancestors have been eating animals, fruits, nuts, and vegetables for years and years and years and years.  They didn’t have blenders and pills and powders and injections to keep them healthy, fit, and strong, and they turned out okay.  They lived in caves, without modern medicine, without technology, without a supermarket, and managed to still become the most dominant species on the planet.  They’re okay in my book.  Here is how I plan on changing my diet:

  • More vegetables – I don’t really like vegetables, but there are a few that I really like (asparagus, for example).  I’m going to have to start buying these things in bulk and just eating like crazy.
  • More fruit – I like fruit, but I don’t eat nearly enough of it.  More apples, strawberries, blueberries, orange juice, and others.
  • More protein – chicken, meat, almonds, peanuts, etc.  I’ll still drink a protein shake or two a day to make sure I’m getting enough, but I’m just going to have to increase the rest of the good stuff I’m eating to get enough calories.
  • Less food from a box – I’m going to try and eat as much fresh food as possible and eliminate as much of the pre-packaged processed stuff as possible.

Anybody else trying to follow a similar style? Do we have any vegetarian or Vegan readers?  You’d be amazed what people are accomplishing these days eating only fruits, nuts, and vegetables.

Be more like Bonk.

-Steve

Do What You Love – There’s No Time For Anything Else

Word Count: 568 NF Difficulty: Beginner

what_puravidaLife is too damn short.

You want to get in shape, but you hate the gym.  You know running will help you lose weight, but you don’t even want to think about a 5k race.  Some sites might tell you that there’s a perfect blueprint to fitness; there really isn’t.  Sure there are certain essential characteristics of being ‘in shape’ (plenty of exercise and good diet) but life has so many variables that you can control just how and where you get that exercise.  Find something that works for you.

Nerd alert – here’s a video game analogy.  Some of you want to play FPS’s like Halo and Left 4 Dead.  Others love to play Starcraft.  You might be a World of Warcraft guy, or a Madden Football guy.  You play what you like.  Now, take a guy who loves Starcraft and force him to play Halo – not cool.  Take that same guy and tell him playing Starcraft every day will make him healthier (it absolutely won’t, this is just an example), and he’ll have no problem doing what he’s told.

Back to the real world – if you hate running and force yourself to run 10 miles every day, you’re going to dread every minute of it – you’ll probably give up at the first opportunity.  However, if you love running, it’s easy for you to get out there and do it every day because you actually enjoy it.  Hell, if you’re really crazy, you could be like this guy and compete in Ultraman competitions – 6.2 miles of swiming, 260 miles of biking, and a 52.4 double marathon run.  GOOD LORD.

Personally, I hate long-distance running. I hate it more than Eric Cartman hates Scott Tenerman.  The thought of going out and running 10 miles right now bores the hell out of me and I’d do anything to avoid it.   However, tell me we’re gonna go do an obstacle course, lift weights, or play some basketball and I’m all about it.  Eventually I can’t wait to start practicing Capoeria (when I can afford it) and some Parkour (when I find a place to practice).  Who knows, I might even make it onto Ninja Warrior some day.

There is no blueprint to fitness for everyone. The correct form of exercise is the one that gets you off your ass and moving.  Basketball, running, biking, swimming, hiking, ultimate frisbee, kayaking, Wii Tennis, weight lifting, karate, surfing, Jazzersize, Tae bo, who cares!  Whatever it is that makes you happy, as long as it gets you sweating and your heart pumping, do it.  Obviously some exercises do burn more calories than others, but I’d rather spend an hour doing something I absolutely love than 30 minutes doing something I hate.  It’s not worth it.  Of course, you’re not going to look like Ryan Reynolds or Daniel Craig by jogging for 20 minutes a day, but if you’re just looking to get in shape and have more energy, start with the basics and have some fun with it.

Life is way too short to be stuck in a job you hate, hanging out with people you don’t like, and exercising in a way that doesn’t excite you.  Try out everything, find what you love, find what makes you happy, and do as much of it as possible.  Not only will you be happier, but I guarantee it will bump up your life expectancy as well.

What makes you happy?

-Steve

Want to Get in Shape? Tell The World.

Word Count: 424 NF Difficulty: Beginner

the_world_belongs_to_youSo, you’ve been reading Nerd Fitness for five months now (you loyal reader you), and you finally decided to make the plunge; you’re going to get in shape!  You went out and bought some new sneakers, you stopped buying the industrial size bag of Twinkies from Costco, and your new DVD from Richard Simmons just showed up in the mail.

You’re ready to go, right?  WRONG. The next step is to tell every freaking person you know that you’re going to get in shape.  And I don’t mean “I’m gonna get healthy,” I want you telling them exactly what you expect to accomplish, and when you expect to accomplish that goal.  Hang it on your cubicle wall, make it your away message, add it to your Xbox Live gamertag profile.  I want you to have specific goals like:

  • I’m going to run a marathon in 6 months.
  • I’m going to lose 30 pounds by New Years.
  • I’m going to bench press my weight by November.

Real, tangible goals.  Personally, I don’t mind letting myself down sometimes (eating fast food, skipping a gym session), but when I know everybody else will be let down if I give up, I am that much more motivated to stay in shape.  Hell, part of the reason I started this blog was to keep myself accountable and motivated.  I can’t run a fitness blog and not be in great shape; I need to practice what I preach, because I have you guys looking to me for advice, motivation, and support.  I won’t let you down, because I hate being a disappointment to anybody.  Step up to the plate, and put your reputation on the line.  Do you want to be known as the quitter?  No, then stick with it!

If you post on a blog, write a post about your goals and what you hope to accomplish.  If your best friends, family, girlfriend, and co-workers all know that you’re getting in shape, they’ll be more likely to offer support and less likely to ask you to eat the last piece of cake or get mad at you when you skip on out another round of Left 4 Dead to go exercise.

Know what you want, and make sure everybody else knows it too. If you don’t want to let them down, then you better keep yourself in line and get the job done.  Are you making the decision to get in shape?  Email me and let me know at [email protected] , and I’ll gladly help keep you accountable.

Go get it.

Steve

Deadlift – The Ultimate Exercise. Not Just For Zombies

Word Count: 652 NF Difficulty: Advanced

heavy-deadliftI’ve been going to the gym here in Atlanta for about a year and a half now, and you know how many people (other than myself) I’ve ever seen do a deadlift?  ZERO.

Not a single person in the entire time I’ve been in there has done a deadlift. I’m sure there are some that I just haven’t seen yet, but it’s pretty crazy to think that I have yet to run into somebody doing one, considering how often I’m there.  After all, it is the most basic, primal, mass-building, testosterone pumping, results driven exercise out there.  It’s the exercise that separates the men from the boys, the heroes from the chumps.  You’re not a chump, are you?

Deadlifts work your legs, butt, back, arms, forearms, shoulders, traps, and abs. Not bad for one exercise!  Oh, and it also pumps up your whole body and can even release extra testosterone, which will help you in your muscle building.  If you’re a skinny guy looking to bulk up and you’re not doing deadlifts and squats (read my squats article here), you’re just wasting your time.

I think I have an idea why nobody else is doing deadlifts at my gym – because they’re scared of getting hurt. I was scared of deadlifts for a long time too; in fact, it probably took me a year of doing them (with light weights) before I realized that I was doing it wrong (using way too much of my back).  However, since I’ve studied the exercise and put in some time, I’ve seen massive gains in my deadlift maximum and it’s beyond exciting – I’ve added 50 lbs to my deadlifts in the past month and a half.

deadlift2Think about our ancestors: they didn’t have a weight rack to deal with, or a Smith machine to help them out – they had heavy rocks, logs, and carcasses they needed to move from one place to another.  Simple enough – you can either pick it up, or you’re too weak.  If you’re too weak, you might not have dinner for your family that night, or you might not have a place to sleep, so you found a way to GET strong enough.  Be more like the cavemen!

Deadlifts work your entire body. Forearm curls? Waste of time.  Shrugs with dumbbells? Useless.  500 sit ups? Why bother?  I guarantee you by the time you’re deadlifting big weight you’ll have massive arms and legs, forearms that you can hammer nails with, a crazy strong lower back, and abs that are beyond ridiculous.

Rather than explain it to you in 1000 words, I found a great video that shows great form and emphasizes proper technique.  After the video, I’ll describe the most important things to keep in mind:


Proper Deadlift Technique Video (1:30)

Things to keep in mind when doing deadlifts:

  • Don’t arch your back (or roll it in the other direction). Keep your abs tight the ENTIRE TIME, and keep your back straight (the guy in video does really good job with this).
  • Keep the bar as close to you as possible – almost roll it up your shins until you get to your knees, and then almost roll it up your thighs until you’re upright.
  • As you bring it past your knees, don’t think about pulling up with your back, thrust in with your hips (um, that’s what she said? COME ON)
  • Keep your head up and chest out as you lift – this will help you keep your back aligned properly.
  • As you bring the weight up, you want your legs to straighten out simultaneously as your hips come in completely – form a straight line at the same time with your hips, knees and feet.

Did this article help you? Was it enough of a motivator to get you to want to do deadlifts?  Let me know at [email protected] if it didn’t and let me know what I can explain better.

-Steve

Almonds – Make your Heart Happy and Lose Weight

Word Count: 574 NF Difficulty: Beginner

almondsLooking for a quick and easy snack that doesn’t require any preparation and is extremely good for you?  Almonds, my friend. Almonds!  Today’s post is short and sweet because I don’t think 1000 words on almonds would appeal to anybody….and I don’t really need 1000 words to explain them.

Let’s talk about why Almonds are so great for you:

  • High in Monounsaturated fats – Look at the nutrition label on a bag of almonds – high in fat, but extremely low in saturated fat (the bad kind).  What’s left?  Monounsaturated fat has been linked in multiple studies to a reduced risk of heart disease.  Heart disease is a real bummer, so any time you can eat something and reduce your risk of getting it, do it.
  • Lower cholesterol – When you substitute almonds in place of the bad fats (saturated and trans fat) in your diet, you can decrease your LDL-cholesterol (the BAD kind of cholesterol) as well.  Lower cholesterol and decreased risk of heart disease?  Flippin’ sweet.
  • High in Magnesium and Potassium – Magnesium is almost like Drain-o for your arteries and veins, keeping them clean so blood, oxygen, and nutrients can move throughout your body without a problem.  Potassium helps maintain normal blood pressure.  Woot.
  • High in Protein, low in carbs – You know how important protein is to building muscle – 1/4th cup of Almonds has almost 8 grams of protein in it.  Not bad for something that’s ridiculously cheap at the moment and couldn’t be easier to prepare (step 1: open bag. step 2: eat)
  • Tasty – Seriously! Grab a handful and go to town.  Yum.
  • Curb your appetite – Studies have shown that people who eat almonds in moderation have experienced a decreased appetite, which is obviously great for losing weight.
  • Healthier Skin? Some say that almonds can also improve your skin quality!  I’m not sure on this one, but not a bad side effect to have if it’s true…better than “may cause your arms to fall off.”  That would suck.
  • Dozens of other health benefits – there are way more great thing about almonds that I won’t get into; if you haven’t realized they’re good for you by now, it’s a lost cause.

One thing to keep track of: almonds are high in calories, so if you’re on a low calorie diet, don’t start eating two full bags a day.  Instead, take a look at your diet and see if an extra 200 calories (1 serving) can be spread throughout your day.  Remember, if you are eating too little, your body goes into starvation mode and your diet can actually backfire (read why here).  One of my friends is losing weight at the moment and is struggling to eat enough healthy calories every day.  Because he doesn’t want his body to go into starvation mode, he’s added a serving of almonds to his diet.

If you have a Kroger or Ralph’s Supermarket in your area, big bags of almonds are on sale for like $3.99.  Just make sure you buy the natural ones without extra stuff added (like sugar).  Try Almond butter (instead of peanut butter) or almond milk if you’re looking to mix things up.  Raw almonds too boring?  Try the dry roasted, unsalted kind (this goes for peanuts too).  As long as they were roasted in oil and covered in unhealthy stuff, you’re good to go.

Take the bowl of Skittles off your desk and replace it with a bag of almonds. You can thank me later.

-Steve

Monday Motivation – Mario Kart and Weight Loss

Word Count: 685 NF Difficulty: Beginner

mario-kart-64Last week, I received an email from a few NF readers who are on the bigger side of average and struggling to find the motivation to get healthy.  To put it in nerd terms, it’s like playing Mario Kart as one of the bigger guys (Bowser, Donkey Kong, Wario).  When you first start out the race, your acceleration sucks  (unless you time it right, but that’s besides the point) – because you’re a big dude, it takes some extra effort to get you started.  However, once you get going and your momentum kicks in you have one hell of a top speed.

Fitness is no different. When you’re overweight and you’ve been eating poorly and not exercising for years, it probably feels like you’re stuck at the starting line of DK’s Jungle Parkway.  You don’t know the first thing to do; you want to make a change but you don’t know how, and this fitness thing seems like a lost cause by now.  You’re wrong, you just need to step on the gas, dude.

Here are a few ways you can get started:

mario-kart-ds-20050515002459596Pick one of these things and do it.  Obviously the more of these things you do simultaneously the faster you’re going to accelerate, but as long as you’re moving towards the finish line, no matter how slowly, you’re going in the right direction.  Think of each small thing, each victory every day, as a step towards success.  It might not seem like much, but it’s sure as sh** better than sitting on your ass eating Twinkies.

I could go on and on and on about WHY you need to step on that gas pedal, but I know you’ve heard it all before: you’ll live longer, you won’t have to deal with things like heart disease and shopping at the fat man store, you’ll look and feel better, etc.  If you’re not interested in getting in shape, then you’re reading the wrong blog.  I’m can’t really help you out until you’re willing to help yourself.

Now, the first few steps and your first few weeks might be tough; the pounds won’t come off as fast as you like, you’ll start to crave a Mountain Dew because you’re used to drinking a case a day, and maybe you’ll really want that microwave pizza at 2 in the morning while playing WoW.  Think about it, if it was EASY then everybody would look like King Leonidas and Jessica Alba.  It isn’t easy, and people don’t look like that, so you’re going to have to work for it.  As you starting to pick up speed, those choices you used to struggle with become easier and easier.  Get there.

blueshell-702258Banana peel.  Red shell. Stupid blue shell with wings (wtf?) – You stay out too late one night partying and eat an entire pizza.  You get sick and take a whole week off from exercising.  You drive cross-country and all you can find to eat is fast food.  These things happen to everybody.  You can complain about how Mario Kart (life) is unfair, how your green shell blocked the red shell, how the computer cheats, OR you can play the hand your dealt and step on that gas pedal!

Always move forward.  If you hit a speed bump, get back on the kart and keep going.

Here are some other posts that might help:

If you’re a bigger dude and looking for some help, hopefully this post gives you the motivation and the direction you need.  Not enough? Email me at [email protected] and I’ll gladly help.

-Steve

No Gym? No Problem – Bodyweight Exercises and Nerd Fitness Challenge

Word Count: 1224 NF Difficulty: Beginner – Intermediate

300You want to get in shape, but you’re broke as **** and can’t afford a gym membership.  It’s cool, Spartans didn’t have gyms back in the day either, and I think they turned out okay (except for the whole dying thing).  So what can you do to burn some fat and build build some muscle without a gym?  READ ON SUCKA!

The only equipment I’ll be suggesting here is a pull up bar, and a bench.  If you don’t have these, head down to the local school and use their monkey bars and park bench.  Just make sure you’re wearing pants, or Chris Hansen will be on the scene faster than you can say “pedophile.”

Nerd Fitness Challenge – In honor of the 300 workout, I made a few challenges for you to try this weekend.  Depending on your fitness level, pick the right test, and see how fast you can do it (with GOOD FORM).  You don’t have to do all exercises in one set by the way, split it up how you need to, just try to minimize rest and finish as quickly as possible.  Descriptions of all exercises are after the challenge below:

Level 1: 20 Jumping Jacks, 1 Pull up, 20 Squats (hands out in front), 20 Push ups, 20 Lunges (10 each leg), 20 Decline Pushups (feet up on bench), 1 Chin up. 102 total reps

Level 2: 40 Jumping Jacks, 5 Pull Ups, 40 Prisoner Squats, 40 Pushups, 30 Lunges (15 each leg), 25 Decline Pushups, 15 Jump Ups, 5 Chin Ups,. –200 total reps

Level 3: 50 Jumping Jacks, 15 pull ups, 50 Arms-Up Squats, 50 Pushups, 50 Lunges (25 each leg), 15 Jump Ups, 40 Decline Pushups, 20 Single-Leg deadlifts (10 each leg), 10 chin ups. – 300 total reps

Only attempt the level of fitness that you’re capable of completing.  If you have to time your challenge with a calendar because it took you two days to do 25 pull ups, maybe you should have stuck with level 2.  Pull ups = get used to them, because they’re a great test of strength and fitness.

Feel free to post your finished times in the comments.

Here is a description of all exercises if you need more explanation:

Push Ups – Still the bread and butter of all body weight exercises.  You know why?  Because they don’t require a gym, they work your shoulders, your chest, and your triceps all at the same time.  You can do these in your hotel room, in your parent’s basement (don’t tell anybody you still live there), out in a park, wherever.  Keep your stomach tight, your back straight, your hands wider than shoulder width apart.

Level 2: Put your feet up on a bed, and do the pushups at a decline angle.  This will require more effort from your shoulders, and is a great replacement exercise for the incline dumbbell press that I love so much.

Level 3: Close grip push ups.  Keep your hands just barely wider than shoulder width apart, and your elbows close to your side.  This will work your triceps extra hard.

body_weight_squatSquats – One of the best exercises you can ever do to build power and muscle, the squat is pure gold.  Just because you don’t have weights doesn’t mean you can’t get anything out of squats.  To do a proper squat, take two steps forward quickly and crouch like you’re getting ready to jump/tackle somebody.  Keep an eye on your feet (how they’re angled out slightly), and your back (it’s flat and your abs are tight).  This is the stance you want to be in.  Put your arms straight out in front of you for balance.  As you squat, contract those abs (I know you have them, they might just be under a few layers of flab), keep your back straight, your chin up, and your butt back.  Go down until your thighs are parallel to the floor, and explode back up.

Level 2: For more of a challenge, put your hands behind your head like you’re a prisoner, or put them both way above your head like you’re getting robbed at gun point.  Ha, those probably aren’t the best analogies to use, but damnit they work.

9451Level 3: Do one legged deadlifts.  Pick a leg and stand on it in the crouched position.  Lift your other leg out behind you.  As you bend your leg (keeping your ass back and your abs tight), go down until your thigh is parallel to the floor, your hands can touch the ground, and then explode up on that leg.  That’s one rep.  If you don’t have the coordination for this yet, do it while standing next to a wall and use the wall for support.  This will greatly help build your stabilizer muscles in your legs.

Lunges – Stand with your feet together, and your hands on your hips.  Step way out with one leg, and drop the other knee (almost) to the ground.  Explode up and back with your front leg.  That’s one rep.  Now do the other leg, unless you just want one giant leg (which could be funny).

Level 2: Put your hands behind your head (like you’re a prisoner), and step forward with your right foot, and drop down.  At the bottom of your lunge, twist your torso to your right 90 degrees. Twist back to straight ahead, then explode up and back with your right leg and bring them back together.  Now step forward with your left, twist to the left at the bottom, then explode back and up to your legs.

img_48d4643f3d444200-bulgarian_split_squat_1Level 3: Stand 3 feet out in front of a bed, facing away from it.  Take your right leg, and step backwards with it so that your right foot is now on the bed, and you’re ready to do a lunge (still facing away from the bed).  Put your hands on your hips, and slowly lower your left leg until your thigh is parallel to the ground, then explode.  (Does this explanation work for you?  Email me at [email protected] if it doesn’t).

Step ups – If you have a bed/bench/chair and a high enough ceiling, put one foot on the bed, the other on the floor and “step up.”  See where the name came from?  Then, step back down, and step up with the same leg again.  Do 10-15 reps on one side, then switch to the other.

Level 2 – Jump ups.  These are used in the 300 Challenge.  Only do it if you have a big enough platform to jump on, and you’re not going to hit your head!  Keeping your abs tight and back straight, jump up onto the bed/bench, and as you land come down into a squat position.  Important: don’t jump back down, step down with both feet, then jump back up for your next rep.

Pull Ups – Probably my favorite exercise of them all.  Head over to those monkey bars, grab the bar with your palms facing away from you, and pull yourself up.  It’s that simple.  If you can’t do a full pull up yet, have a friend come with you, and have him pick your legs up as you do them.  Your other option is to sort of jump and get yourself above the bar (like you just finished a pull up), and then slowly lower yourself back down.  Keep working on these until you can do a real pull up.

Mix it up: Try chin ups, do pull ups with your palms facing towards you.  This will work your biceps especially, along with your forearms and back.

Have a great weekend, don’t do anything I wouldn’t do.

-Steve

NF Mailbag: July 16, 2009 – Office Worker Wants to Add 15 Lbs. of Muscle

Office-Space-cc01

Post length: 1800 words NF Difficulty: Advanced

NF Reader Ryan asks: I wonder if you can help me design a workout/diet routine, since I have a feeling I’m in a relatively similar situation to you when you started your bulk up quest.

For starters, I’m working your typical 8-4 desk job.  I use the gym in my building at work, which is nice because it costs me nada, but sucky because it’s got limited equipment.  It’s got some treadmills; machines for chest press, bicep, triceps, ab crunch, pull downs, shoulder press, leg press; free weights; and some benches.  There’s also a squat station, but I have never really done squats in my life.  I’ve always stuck to leg presses since my knees/ankles are shit and I’d rather be in a sitting position if my knee gives out than standing with XXX pounds on my shoulders.  With respect to time, if I work out, I like to do it during lunch, because at the end of the day I just want to get the F out of here.  So, if I do that, I have an hour.

I’d say the main problem for me is admittedly my diet, and that’s because I’ve never really smartly combined diet and exercise before.  Food was always one thing and working out was completely separate, and never the two did meet.  I never eat breakfast, because I’m one of those ‘get up-shower-gtfo the door’ kind of people.  Ok, I eat a weak ass cereal bar when I get to work — but that’s basically nothing.  And I don’t eat “right” for dinner, because I despise the time and effort it takes to cook a decent meal haha.  So, tell me what I need to go get for groceries and I’ll begrudgingly follow suit.  Right now I probably weigh about 165, which is decent considering my height, but I want to add maybe 10-15 lbs-ish of muscle and tone up a bit to be more cut.  My metabolism (like yours) has always kept me in decent shape and not overweight, so that’s a bonus; but I’d like to get into a more solid routine and figured you could weigh in (no pun intended…. seriously).

Steve writes: Hey Ryan, thanks for the email; let’s break this down into two parts, diet and exercise.  We’ll start with diet, because that’s by far the most important thing:

Diet

As I tell most people, the most success I’ve found with tracking my weight has been by using the free account at dailyburn.com, so I’d recommend you sign up there, input your height, weight, and goal weight, and it will tell you how many calories you need to eat per day.  Then you divide that number by 5 or 6 (depending on how many meals you can eat per day), and you have how many calories, carbs, and grams of protein you need to eat with each meal.  First of all, you need to start with a great healthy breakfast.  Eggs and wheat toast, oatmeal and a protein shake, etc.  I don’t have much time in the morning either, so my mornings usually start with a giant shake that has 40 grams of protein and 60-70 grams of carbs in it to get my morning started.  Get that metabolism started and the muscle building as soon as you wake up!

I try to get 25-30 g of protein with each meal.  Here are the best sources of protein: eggs, milk, chicken, fish, lean ground beef, almonds, peanuts, and most legumes too.

veggietales1Throw in some good carbs: vegetables are your best bet, wheat bread, brown rice, oatmeal, and sweet potatoes.  The more vegetables you can eat and the less refined carbs you can eat, the more ‘cut’ you’ll end up looking.  The most important meals are breakfast (read why here), the meal right after your workout (generally a shake with equal parts protein and carbs), and then the last one right an hour before bed (just protein, no carbs…don’t want them to turn to fat while you sleep).

If you can’t stuff your face with good food right after your gym workout, it’s a waste of time.  So either eat a good meal, or bring in a blend and some whey protein powder.  I do it in my office, and you get the occasional joke from a co-worker, but it’s usually coming from somebody who has a donut in their hand.  You win, trust me.

The reason you need to eat as often as possible (every 2-3 hours) is because after you work out, your body is constantly rebuilding the muscles you just broke down, so you want to supply your muscles with a constant supply of building material (protein).  Because you’re looking to bulk up, you’re going to want to eat carbs too, so that your body doesn’t run out of energy and use the protein for that instead of building muscle.  Vegetables are low on calories, high on fiber, really good for you, and can count for your carbohydrate intake.

You’ll probably put on a few pounds of fat as you put on 15 lbs of muscle.  I’d recommend bulking up (by eating like crazy in the manner listed above), and then we can make a few changes to your diet and exercise routine to burn off the fat and leave behind the muscle afterward (more sprints, more vegetables, less refined carbs).

Exercise

Okay, so you have a free gym at work, and you have an hour for lunch.  This sounds perfect, because I don’t like workouts to go more than 45 minutes AT THE MOST.  I’d start off with a quick 3-5 minute warm up (treadmill, jumping jacks, jumping rope) just to get the heart pumping and your muscles warmed up.

457mI’d try to stay away from the machines if possible (read why here), only because they don’t allow your muscles to have free range of motion, which is crucial. When you use free weights, you have to recruit extra muscle fibers to keep the weight steady, so you’re building extra muscle on top of muscle while you’re working out, sort of like a two for one.  I know you say you have knee problems, so I think sticking with the leg press is okay.  However, I would recommend trying out squats (read my article on squats) with just the bar on your back, practice good form (watch the video), and go down til your thighs are parallel to the floor, and you’ll be amazed how much you work practically every muscle in your body.

If you’re not ready for squats, try some lunges with just your body weight (or with dumbbells in your hand) to build up strength in your legs and knee ligaments.  After initially being scared of both exercises for years, I’ve finally come around on the squat and deadlift and now I can’t get away from them.  As long as you do them right, by starting with low low low weight and just work on getting the motion down, you can do them safely and still see gains.

For the rest of your exercise, you want to keep your exercises intense, with minimal rest between sets, and keep your number of reps in your sets in the 6-12 range for maximum size.

The weight bench and the free weights are going to be your friend.  If there’s a pull up bar there, even better.

To start I would recommend full body routines that will work every single muscle in your body, and then to eat like crazy.  Here is a sample full body workout routine that I do on Mondays:

Exercise Routine

For each exercises, aim for 4-5 sets, waiting 1 minute between reps (example: 12 reps at x weight, 1 minute rest, 10 reps at x + 5 weight, 1 minute rest, 8 reps at x+ 10 weight, 1 minute rest, 6 reps at x+15 weight, 1 minute rest, 12 reps at x weight).

Picture 1Incline Dumbbell Chest Press (set bench at 35-45 degree angle, press dumbbells up and together) – 5 sets, 1 minute rest between sets.

Keep the rest between sets to just a minute, and obviously pick weights that work for you.  If you’re used to waiting 3 minutes between sets, you’re going to need to drop your weight BIG time.  After this your chest will burn, your shoulders will burn, and your triceps will burn.

Wide Grip Pull Ups (5 sets)

Do however many reps you can on the first set (stop at 12 if you can do more), then wait a minute and do the next set, etc.  By the 5th set you should be exhausted and probably only be able to do 1 or 2.  If you don’t have a pull up bar, I’d recommend a single arm dumbbell row (just alternate hands, increasing weight just like above for the Incline Dumbbell press, and don’t take any breaks.  By the time you finish the right side, the left side will have already waited 1 minute, so just rapid fire this one).

Squats, Lunges, or Leg Presses – 5 sets, 1 minute rest between sets

If you’re up for squats, try em out.  Even just the bar or 10 lb weights on each side is enough for you to feel it if you squat properly.  If you keep your butt back so that your knees don’t extend out over your toes, the pressure should be off your knees.  Squats really build up the strength of your core and abs, which will help with your quest to look shredded with six pack abs.

Romanian Deadlift

5 Sets, 1 minute rest between sets

This exercise is a little weird to explain, so here is a good instructional video.  Head over to the squat rack, grab the bar, put a slight bend in your legs, and then just bend over from your waist like a drinking bird, pushing your butt backwards and lowering the bar down to the middle of your shins.  This will work your butt, lower back, and hamstrings.

In 4 Exercises, you’ve worked every single muscle in your body, and you’re done in 35-40 minutes. Stretch for 5 minutes AFTER you workout to prevent injury, get the blood pumping into the muscles that are all tightened up, and then get the heck out of there.

You always want to keep your muscles guessing, so never do the same exercise two days in a row.  You can work that body part again after a few days, but hit it from a different angle with a different exercise to promote stronger growth.

Example: For chest, do dips between parallel bars (if your gym has them) or close grip bench press, chin ups instead of pull ups (palms facing you instead of away from you), regular deadlifts, and lunges.  The guys from 300 never did the same workout twice, and I think they turned out okay.

If you want to REALLY get dedicated, add 20 minutes of interval training/sprints on Tuesday and Thursday.  You’ll be surprised how crazy you can get in 20 minutes.  Read all about interval training here; you can burn fat and boost your metabolism in these 20 minutes, perfect for building lean muscle and shredding fat.  And if you’re dead set on looking shredded, cut back on soda and drinking and those pounds of fat will fly right off.

-Steve

Have a question for Steve? Email him at [email protected] and you might be featured in next week’s Mailbag.

You Can’t OutRun Your Fork!

Whenever I talk to people about how to get in shape, all they want to talk about is what to do in the gym to look better and feel better.  I tell them I only get 3 hours a week in the gym; they have the other 165 hours a week to either stay on track or fall off the wagon.  Regardless of what you do or who you want to look like, diet is far and away the most important thing you need to take care of before you have a chance in hell at getting in shape.  Two truths:

  • If you’re overweight, you need to make significant changes to your diet if you want to get in shape.
  • If you’re skinny and want to bulk up, you need to make significant changes to your diet.

When you break down weight loss into it’s most basic elements, you need to burn more calories than you consume.  Sounds simple right?  Have you ever really stopped to think about how easy it is to eat 100 calories and how hard it is to burn 100?  It’s a simple math equation, so you can’t really fudge the numbers like Enron accountant.  You either burn more than you eat, or eat more than you burn.  Here’s a little chart I made to drive that point home.  After factoring what you normally eat, if you eat/drink any of these other things extra on top of what you normally eat:

Picture 6

Now, take a look at that chart, and tell me what you see. Some of these numbers aren’t exact, but they’re pretty damn close; I kept the numbers even to keep things simple: Let’s say you eat two donuts for breakfast, hit up Domino’s for lunch, grab some fries and a drink from McDonald’s on the way home, and then eat a Taco Bell Fiesta Salad (hey it’s a salad! it’s good for me) before bed.  That’s a day full of calories.  Now, you do need to factor in your Basal Metabolic Rate (calculate here), which is how many calories you burn to just exist.  If you eat 3500 calories a day (thank you Bread Bowl), and you burn 2000 for your BMR, That means you practically need to run a half marathon to even things out.

If you eat normal meals, just go a little bit over budget (an extra 250 calories every day) and don’t burn it off, then you’re looking  at an extra 25 lbs of extra weight each year. (500 calories per day more = 1 extra pound of body fat a week.  500 calories less per day = 1 lb of fat loss).

Remember last week’s post about using common sense? See if you can justify to yourself having to run a HALF-EFFING-MARATHON because you ate an extra 1500 calories worth of crap today.  Drink a 6 pack of coke while working?  That’s fine, just start running til you’ve burned them off.

Calories in, calories out. That equation isn’t changing, so unless you have hours and hours to dedicate to fitness, why not make a change or two to your diet, sacrifice the 10 minutes of bliss you get from a McFlurry, and start losing weight immediately?  I can only dedicate an hour or less to fitness every day, which means I need to watch what I eat, and I’m fine with that.  You can’t outrun your fork, but you can certainly watch this 6 minute video of a guy beating the original version of Sega’s OutRun.  Going to be honest, I gave up after 15 seconds, but maybe you’re a big OutRun fan:


OutRun Speed Run Video

Yesterday’s Survey Results

I’d like to start with a big thank-you to the people that filled out the survey yesterday (here’s the link in case you missed it).  I got a lot of really good information and some insight on what you’re looking for.  An overwhelming majority of you weren’t interested in a Nerd Fitness message board, so I’m going to hold off on creating one for the time being.  I can see one happening eventually once the community is big enough to support it, but in the meantime I’m just going to concentrate on pumping out solid content on a daily basis.

Another big thing that came through in the surveys was that I didn’t have enough “nerdiness” on the site…and I agree. If you wanted generic fitness advice, you could get it anywhere on the web.  There’s no shortage of fitness sites (although most are garbage), and I want to create content that you can’t get anywhere else.  I actually came up with a great idea (I think it’s great anyways) this afternoon and spent a good 3 hours working on it.  Depending on the programming, hopefully I should be able to add it to the site in a few weeks.  For those of you looking for more nerd in Nerd Fitness, it’s coming.

Thanks again,

-Steve

PS Who caught the Harry Potter midnight show last night (there has to be at least one of you).  How was it?

Help Me Help You!

Picture 1Nerd Fitness is growing, which makes me happy.  I really feel like a proud parent.

Which is good, because I don’t have kids, I’m not married; hell, I don’t even have a girlfriend (which is also good, because I couldn’t afford one if I did).  Might as well be proud of something, right?

As this site gets bigger, I want to make sure it’s getting better as well, which means I could really use your help by filling out the survey that I link to here.  It’s only 7 questions long, and 4 of them are multiple choice.  The quiz will literally take you 5 minutes, and you’re just watching YouTube videos anyway. After the link I talk about why I ask the questions I did.

Nerd Fitness General Survey

What do you want to read?

As I plan out the week for what I’m going to write about, I try to stick with a mix of diet, motivation, humor (shut up, I’m funny), and success stories.  Are there certain kinds of posts that you enjoy reading more than others?  Did you seriously get anything out of my post last week on squats, or would you rather just hear more about the workout routines and success of actors who prepare for movies like Ryan Reynolds in Blade Trinity or Gerard Butler in 300?

If I know what you’re looking for, it’s much easier for me to write what you want to read.

Message Boards

If Nerd Fitness had a website, would you join it?  I’ve seen a few really great message boards, and I’ve seen message boards where everybody yelled at each other, discounted each others’ opinions, and generally made it a hostile environment.  If I were to create a Nerd Fitness board, I envision a place where NF readers interact with each other, I answer questions that will in turn help others who might have a similar question, and the community motivates each other to become better people.  I’d rather have 10-15 legitimate posters actively contributing than thousands who just trash each other and run everybody else out.

Message boards can be scary, so I want to make sure you guys would actually get use out of it before moving forward with creating one.

My First E-Book

I’d like to put together a free e-book for loyal Nerd Fitness readers, I just want to know what you guys want in it: specific diet and exercise instruction, general tips, a compilation of Nerd Fitness success stories, or maybe even two books: one for skinny nerds looking to bulk up, and one for big nerds looking to trim down.

Let me know what you want in the book, and I’ll start writing it tomorrow.

Thanks guys, I really appreciate it.  Here’s the link again to the survey.

-Steve

MY UFC 100 Story from Las Vegas

I spent the past weekend at the Mandalay Bay in Las Vegas, NV for a bachelor party (yes I’ve seen The Hangover; we booked this trip way before we heard about the movie). Anyways, we managed to book a room coincidentally in the very hotel where the 100th Ultimate Fighting Championship was taking place.  I’ve never seen a single UFC event (because I’m too cheap to pay 55 bucks to watch it on TV), so I had no idea what to expect when my friends convinced me to head over to the MGM Grand and watch it on a massive TV with hundreds of other fans.  The only guy I had heard of prior to watching the event was Brock Lesnar, a terrifying beast of a man who probably eats bullets for lunch and punches grizzly bears when he’s bored.

By the end of the three hour event, I left even more terrified of Lesnar, but far more impressed with the guys in the middle weight classes. These fighters all hover around the 180-190 weight and are built like absolute machines with zero body fat and incredible skills.  Because I’m in that exact weight class, I realized what’s possible as far as athleticism and strength if I’m willing to work for it.  One guy in particular stood out above the rest: Canadian mixed martial artist Georges St. Pierre. (GSP as he is known among fans). This guy rules.  For those of you who have been following UFC for years and want to yell at me for being late to the party, last one on the bandwagon, etc., shut it!  Better late than never, right?

GSP has black belts in both Kyokushin karate and Brazilian jiu jitsu. At age 7, he decided to learn karate to defend himself against a school bully, but it was watching Royce Gracie fight in 1993 at UFC 1 that inspired him to one day become a UFC champion.  Since then, he’s gone on to study all kinds of other fighting styles (boxing, wrestling, etc.) to ‘diversify his portfolio’ and make sure his opponents would always have to guess how he’d attack next.  On Saturday, fighting against a guy 20 lbs heavier than him (who used far stronger dehydration techniques to get down to the right weight class for the weigh-in), GSP put on a clinic and in five rounds managed to keep his championship title by dismantling Thiago Alves.  GSP actually pulled his groin halfway through the 3rd round and proceeded to fight for two additional five-minute rounds.

Picture 1The thing I loved about watching GSP fight was both his technical style (not a single weakness) and the sheer amount of strength, endurance, and muscle he can pack into 185 lbs. The guy has tree trunks for legs.  Actual tree trunks!  When I watched GSP fight, all I could think of was efficiency.  There is no wasted fat on his body, and no wasted movement in the ring; every strike, punch, kick, tackle, or grapple is done because it’s the most efficient and productive move at that precise moment.  Other than his pulled groin, GSP looked only slightly tired after going five rounds; his opponent on the other hand looked like he had just been run over by a train.  You know my stance on efficiency, and Georges St. Pierre has buckets of it.

You can call me a GSP disciple and a converted UFC fan.  That doesn’t mean I’m going to start taking steroids, buy a Tapout t-shirt, and get a terrible tattoo.  No offense to you normal UFC fans out there…but to the rest of you, COME ON!  I figure if I look like GSP and have his endurance, I’m doing something right, so expect a blog post in the future with his training and diet techniques.  “That’s a crazy goal to have” you might say.  Why not try to model yourself after the best, right?  Other than training and eating right to look like GSP, but as soon as I can afford it, I plan on taking Capeoira classes (read about why here) as well.

Don’t worry Mom, I won’t be fighting anybody anytime soon – I like my face the way it is.  Now, even if you don’t like UFC, hopefully you can appreciate this guy’s dedication to his art and the way he has completely transformed his body into a lethal weapon.

GSP! GSP! GSP!

-Steve

The Diet Advice That Will Change Your Life

Want to lose weight fast, get rid of your gut, sleep better, look better, live longer, and become more attractive to the opposite sex?  WHO DOESN’T?!? Well, I’m here to tell you about an amazing diet breakthrough that will transform your life, if you’re willing to make the commitment and make these changes.  Are you ready?

Use your head, and stop eating crap!

There you go.  Take those two tips to the bank and thank me later.  These are the first two fundamental steps to losing weight.  You might be saying, “That’s dumb, and way too simple, give me something I can use,”…to which I’d reply, “oh really a-hole!” and then I’d apologize for calling you an a-hole.  I didn’t mean it.  But seriously, you’d be surprised how guilty you are of the things listed below, which you’d probably avoid if you used common sense:

  • If you order some food, place it on a napkin, and then you can see through the napkin because of the grease, it’s probably bad for you.
  • If you can’t pronounce 95% of the ingredients, it’s probably bad for you.
  • If it looks bad for you, it’s probably bad for you.
  • If it was deep fried, covered in some special sauce, and served with other things that are also deep fried, it’s probably bad for you.
  • If it came out of a vending machine, it’s probably bad for you.
  • If you ordered it at a drive-thru window, it’s probably bad for you.
  • If you’re ordering it at 2AM after a night of drinking, it’s probably bad for you.

How many times a week do you eat a value meal from a fast food joint, complete with fries and a large Coke?  How many times a day to go to your office’s snack machine?  Do you go to Waffle House after you go to a bar?  Do you skip breakfast?

nosodaThese are all simple changes you can make in your life if you’re actually dedicated. “Oh, I don’t want to give up soda, I need the caffeine,” “but I don’t have time to make a real meal, which is why I eat fast food.”   All I’m hearing here is excuses from weak-minded people who don’t want to change.  You don’t put sawdust in your gas tank because it will jack up your car’s insides.  You shouldn’t fuel your body with crap either!  If you really want to get in shape, these are the changes that will make or break you.  Are you mentally strong enough to give up sugary sodas, late night binge eating, and terrible fast food?  This whole health thing is 80% mental and 44% physical.  Think about it.

Not sure if something is good or bad for you?  Use your common sense, and I guarantee you’ll make the right decision.

Here’s the challenge: Give up fast food and soda for 3 weeks. Depending on how much soda and fast food you normally consume, you can see an absolutely ridiculous change in your weight and health.  Earlier this year, a Nerd Fitness reader was drinking 6 cans of Mountain Dew a day.  She gave up soda, started doing basic exercises, and guess what happened?  She LOST 30 effing pounds (over a few months, not 3 weeks…but still!)

wafflehouseWhy three weeks? Psychologists say it takes three weeks of doing a daily activity for it to become a habit.  Every day in your office, instead of drinking a can of Coke, get a big ole FREE glass of water from the water cooler.  Who knows, while you’re there you might even find out why everybody keeps talking up that Tobias Funke (please tell me you get this reference).  If you go out to dinner, save 2 bucks and get water (or ‘water with lemon’ if you want to scare your date away, pansy.)

No more late night fast food runs.  No more fast food runs during the day either.  “But it tastes so good!”  Yeah, of course it does!  It was created to taste good and be produced cheaply.  Just say no, and in a few weeks you won’t crave it any more, and eventually you won’t even miss it.  Bring your own lunch to work, bring a bag of almonds to snack on at your desk, celery and peanut butter, an apple, etc.  Don’t buy it from a vending machine, don’t buy it from a drive-thru (and no, going into McDonald’s doesn’t make it better).

It’s okay to treat yourself to terrible food or drinks every once and a while (I’m talking like once a week), but once you get to a certain point you won’t even want that ‘once a week,’ and you’ll wonder how you ever survived on the stuff.

-Steve

NF note: there may or may not be a new article tomorrow.  I’m flying to Vegas this weekend, which means I may or may not have to trade this laptop in for more casino chips.

Why you NEED squats in your workout and how to do them right

Please view the updated version of this article, Strength Training 101: How to Squat Properly.

One of the best exercises for you, whether you’re trying to build muscle or lose weight (or both) HAS to be the squat.

However, it’s also one of the most difficult exercises to do properly unless you actually know what you’re doing.  Let’s take a look at why this exercise is so great, and then how to perform it properly for maximum results and minimal chance of injury.

This article is 1100 words long, which is a testament to how beneficial and important this exercise is to fitness…and how easy it is to screw up.

Squats for the win!

Squats work practically every single muscle in your body.  Okay that’s an exaggeration, but it’s not far from the truth.  If you’re looking to burn fat, you want to do exercises that trigger as much of your body as possible so it’s all getting worked and exercised.  On the other side of the coin, if you’re looking to build muscle, your legs and back can put on the most muscle in the shortest amount of time.

If you are serious about getting in shape and losing weight, or if you’re a beanpole and looking to gain muscle, you absolutely need to include squats in your routine.

Before we get into how to do squats, here’s my squat story: When I started lifting weights back in high school, I went to the gym and had no idea what I was doing.  I had a guy “help” me out by throwing me into the Smith Machine (Stay away from the Smith Machine!  read why you should use free weights instead of machines whenever possible), load up some weight on it, and have me do squats all the way down to the floor.  Due to the angle of the bar coming from the Smith Machine, my back got all jacked up.  I just assumed I wasn’t cut out for squats, and stayed away from them.

A few years later I started doing squats again, but I was only going down a very short distance before standing up.  My legs weren’t really getting a workout, and I wasn’t really seeing the gains that everybody talks about you’re supposed to get from squatting: I still had chicken legs.  Eventually I moved back to the Smith machine (I was an idiot), added even more weight, still maintained that limited range of motion, and kept my chicken legs.

One day, I finally decided that I was going to man up and do actual squats. I hopped into the squat rack, loaded up some weight, went down for the squat, and got stuck.  Luckily the safety bars were in, and I got out of there with just a bruised ego.  I immediately took all the weight off the bar, and did low squats with JUST the bar (only 45 lbs) for 3 sets of 12.  My legs were sore for 3 days afterward, and my back didn’t hurt!  For a few months after that, I was adding weight extremely slowly, and concentrating on having perfect form with my squats.  My lower back got stronger, the ligaments in my knees got stronger, and my legs got stronger.

After feeling confident in my squatting ability, I started to add more weight more quickly, and the muscles started to build.  The other day I squatted a personal best, and it was in the 4th set after only a minute break since the previous set.  Sure I could add a lot more weight and take longer breaks between sets, but I’m content with being safe, lifting weight that I know won’t injure me because I’m always in control, and still seeing solid growth in my legs.

Squats for Newbies

Before we start loading you up with tons of weight, make sure you can do regular body weight squats.  Here is a video that looks like it was made in 1984, but does a great job explaining good form on a body weight squat:


Body Weight Squats

squat3A few tips to remember:

  • Squat down until your thighs are at least parallel to the floor. If you don’t go down that far, you’re cheating yourself and doing a fake squat.  Go way down, and you’ll feel it in every muscle in your leg.  This will give you a really strong core along with strong legs and a strong back.
  • Try not to extend your knees past your toes. If you’re doing the squats right, you should be sitting back with your ass out and back straight.
  • Don’t arch your back. The best way to make sure this doesn’t happen is to keep your head up when you squat, and KEEP YOUR ABS tight throughout the whole exercise (that’s right, squats will even work your abs).
  • Stand with your feet slightly wider than hip-width apart, and point your toes slightly outward.

Want to see a good test if you’re doing a good squat? Stand up in front of your desk chair, and ‘squat’ down into the chair.  Are you sitting?  Good. Now stand up without leaning forward at all.  if you’re squatting properly, your ass will be sticking out, your back will be straight, and you’ll be able to stand right back up without having to lean forward to get momentum to stand back up.

How to squat in a squat rack:

squat rackSo you’ve done the chair test, and you can sit and stand without having to lean forward.  You can do 3 sets 12 reps of body weight squats and that’s no longer a challenge.  Let’s try adding some weight.  Get into the squat rack, set the bar at just below your shoulder level, and set the safety bars low enough that you’ll be able to squat low with the bar on your shoulders.  Duck under the bar, grab the bar with your hands in a wide grip (palms facing forward), and rest the weight across the upper part of your back (not your neck!).  If the weight bothers you across your back, see if there’s a bar pad that you can put on there.  They’re usually lying around by the squat racks, smith machines, etc.

The position you want:

  • Flat Back
  • Elbows high
  • Chest up and out
  • Abs tight

Oh, and DON’T even think about wearing a weight belt (unless you’ve experienced serious back injury in the past).  Read why here.

No Squat Rack?

No problem, grab some dumbbells, and hold them in front of you like you’re getting ready to press them up to work your shoulders.  Keep them here as you squat up and down, maintaining the same good form as described above.  Want to get a full body workout?  Every time you stand up for your squat, press the weights up above you.  You’ll be working your legs, abs, back, shoulders, chest, and triceps with one exercise.  Just practice good form on both and you’ll be all set.

Doing squats ‘the right way’ and still getting lower back or knee pain?

If you are, then take 10 minutes and watch this great video on the two most common squatting errors and how to correct them.  Trust me, it will pay off in the long run:


Squatting Mistakes and how to fix them

If you’re afraid of squats, now is the time to add them into your routine.  Start with very light weight (or just your body weight), practice absolute perfect form, and then in a matter of weeks you’ll be packing on the plates and dropping body fat while building muscle

-Steve

If you liked this post, you might also enjoy reading:

photo source: squat

NF Mailbag – July 7th, 2009: Fix My Diet!

In this new segment of Nerd Fitness, I’ll be compiling some of the best emails and questions I receive each week (or every two weeks) and showcase them here on the site.  This is an experiment, so I’d love to hear from you on how informative these emails are and if it’s something worth continuing.  Now, just a warning.  I might have changed the name of the person who asked this first question just because I haven’t got his permission to use his real name yet.

Optimus Prime asks:

optimusprimeDiet. Obviously the most important part, right?  How does a person go about figuring out the right amount of calories a day?

I weigh 194 lbs (down from 225), and I have learned to incorporate exercise into my everyday life.  It hasn’t been easy, but the reward has been great.  I feel/look much better.  I want to take this more seriously, and eat better as well.  I already make sure to eat a good healthy breakfast (boost the metabolism) and I eat a healthy lunch/dinner.  However, I really only eat 3 times a day.

I need to determine how many calories I should be taking in, and then I would assume spread them throughout the day?  My fear is am doing all of this exercise, and not fueling my body enough.  However, I am also worried that I could take in too many calories, compared to what I am burning.

Steve says:

Thanks for the question Optimus!  First of all, congratulations on dropping 30 freaking pounds!  Most people struggle with the exercise part, because it’s tough to put everything aside and make time every day for getting in shape.  The fact that you’ve done that already is the easy part.  Onto the diet!

First – Figure out your goal weight, but DON’T GET TOO CAUGHT UP IN THE NUMBERS!  If you’re exercising daily, then I’m going to guess you’re building muscle as well.  Even though the number on your scale might not be dropping, keep an eye on what you look like!  If you look better, who cares what the scale says!  Broader shoulders and a bigger chest can weigh the same as a beer gut.

Okay, let’s say you like how you look, but you still want to lose another 10 lbs.  If you’re doing it the healthy, safe way you can expect to lose 1-2 lbs. every week.  I’d say 5-7 weeks for 10 lbs is an obtainable goal.

Next, set up a free account at DailyBurn.com (formerly Gyminee). I’ve been using this website for about a year now and it has really helped me keep track of my diet.  After you input your height, weight, age, and goal weight, it will tell you exactly how many calories you need to eat to lose the weight and how long it should take.  It will even tell you how many grams of protein, carbs, and fat you should be eating every day as well.

It will give you a range in calories, and you’ll need to experiment within that range to find the right balance for you.  If you aren’t dropping weight, aim towards the lower end of the calorie spectrum that they recommend.  If the weight is coming off too quickly, eat more!  It’s a balancing act.

Once you figure out that calorie amount to eat every day, take a look at your daily schedule and figure out how many meals you can eat; the more often the better. Let’s say they want you to eat 1800 calories – if you can eat 6 meals a day (spaced apart every 2-3 hours), then you want to try and eat 300 calories or so in each meal.  The reason you want to eat 6 smaller meals rather than 3 larger ones is because you want your metabolism to work as often as possible, firing on all cylinders.

Then, keep track of everything you eat. DailyBurn makes it easy by having a massive database of food that already has all the nutrition information loaded in.  Whenever you eat an apple, or a handful of almonds, just put it into the site and it will tell you where you’re at that day for staying within your calorie and nutrient goals.  NF Tip: if you eat the same thing every day, save those things as your ‘favorites’ on DailyBurn.

Here are a few more tips to keep in mind:

  • Try to get 20-30 grams of protein in each meal.  Lots of chicken, fish, eggs, almonds, lean ground beef, etc.  Protein shakes are great for the meals between the meals (which you can read about here).
  • Cut as much sugar out of your diet when possible – this will go right to your waistline (or ass).  Sodas, sugary juices, candy, etc.  Get it out of your diet.
  • Eat whole grains when possible – switch from white bread to wheat, from white rice to brown rice, etc.
  • Eat all the fruits and vegetables you want!
  • Some studies have shown that your metabolism slows down towards the end of the day, so try to cut back on the carbs you eat later on.  It seemed to work for Daniel Craig in Casino Royale and Ryan Reynolds in Blade Trinity.

To summarize: once you figure out your caloric intake over at DailyBurn, divide that number by 5 or 6 and figure out how many calories you should be eating every 3 hours.  Eat lots of protein (a high protein breakfast for sure), cut out the junk, lots of veggies and fruits, and try to eat your carbs earlier in the day.

For a related post, check out the 5 tips for weight loss article.

-Steve

Interested in having your email answered on Nerd Fitness?  Email [email protected]!

Previous Next View Archive