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.
The 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.
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?
These 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!)
Why 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.
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.
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!
Join the Rebellion, get free eBooks.
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:
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:
So 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:
Chest up and out
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:
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
If you liked this post, you might also enjoy reading:
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:
Diet. 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.
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.
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.
I was speaking with a friend of mine last week who is trying to lose 15 lbs., get in shape, and then build some muscle. His plan was to do a lot of cardio and minimal weight lifting to cut the fat from his body, and then hit up a gym to start putting on some muscle and getting some definition. His heart is in the right place, and as long as this plan has him eating better and exercising I’m all for it. However, there are a few things I suggested to my friend that I thought would be good information to pass along to you guys as well!
More lean muscle = faster metabolism – If you’re trying to lose weight, you need to get that metabolism of yours jump-started. The faster your metabolism, the faster you process food and the more weight you’ll lose. Did you know that the higher percentage of lean muscle mass you have, the faster your metabolism will operate? How do you build lean muscle? By lifting weights! It’s a good cycle to get in. When you lift weights, you build muscle, which speeds up your metabolism, which will help you burn calories better, which will make you lose body fat, which will increase the percentage of your body that’s lean muscle, that will speed up your metabolism more, and on and on. Do not ignore lifting weights as part of a plan to lose weight.
Muscle weighs more than fat – everybody knows this, but it’s important to think about when you’re trying to lose weight and only concentrating on the number on the scale in front of you. Muscle does in fact weigh more than fat, which means you can weigh 185 lbs and look like Ryan Reynolds and have 3% bodyfat, or you can weigh 185 lbs and look like a slob with a big beer gut. If you’re trying to lose weight, pay more attention to what you look like and less what your scale says. That number doesn’t tell the whole story.
To summarize: rather than doubling your work, losing weight and then building muscle, work on being as efficiently as possible by doing both at the same time. If you go with this plan, pay more attention to what you look like rather than what the scale says. If the number stays the same but you’re noticing your shoulders and chest are getting bigger and your waistline is getting smaller, you’re doing something right!
Congratulations on your upcoming 233rd birthday! Unfortunately, the celebration must be short-lived, because I’m here to warn you about a threat to our nation that is greater than any we have faced in the past. Yesterday, it was reported that this enemy has infiltrated and infected over 1/3rd of our population and it’s numbers continue to grow every day. I am not talking about a supernatural biological weapon. I am talking about a disease that is 100% preventable: obesity.
Right now, our economy is in the gutter, 10% of our workforce is unemployed, 200 million of us are overweight, and in some states almost half of our children are considered obese. I love this country with all of my heart, but we have GOT to turn things around. We may be down but we’re not out, damnit. Today is a new day, and we can start making that change right now.
We are better than this! I know it, you know it, even Captain America knows it. If you’re overweight right now, it probably seems like a lost cause to you. This attitude will get you nowhere, which I’m sure you’ve heard millions of times before. What makes this time different? I’m going to help you. All I ask is that you take responsibility for yourself, take control of your life, and stay on target.
It’s never too late to change. It will require hard work, sacrifice, determination, and sheer will-power. If you are really interested in turning your life around, email me at [email protected] and I’ll gladly get you started down the right path if you’re willing to work for it. I want to help.
If you’re already in shape, please me help out and lead by example. Continue to eat right and exercise, and work on getting others to join you. If you have loved ones in your family who are overweight, tell them that you’re worried. Help them help themselves. Show them how to eat healthy. Take them with you to the gym. Ask them every single day how they’re doing. Just let them know you care!
I love this country, and I want to us to be the standard upon which all others are judged. If we want to be considered a shining beacon of freedom to the rest of the world, why not be a shining beacon of long life, prosperity, and healthy living too?
On Christmas Day 1776, George Washington and his troops gathered on the shores of the frozen Delaware River and exchanged this password: “victory or death.” 233 years later, the same belief holds true: victory over obesity or death. This 4th of July, celebrate your independence from an unhealthy lifestyle. Start to make changes that will increase your quality of life. Ask your friends for help, and help those in need. This is a battle we can win if we work together.
Two Nerd Fitness readers emailed me yesterday asking about protein powder and shakes.
This blog is for you guys! First of all, if you are able to get your protein naturally in regular food, go for it. Chicken, steak, burgers, almonds, peanuts, eggs, fish, milk, etc. Essentially, food gets expensive when you need to eat it every three hours, it’s a pain in the ass to make, eat, and clean up afterward…Which is where protein shakes come in! I’m no dietitian or bodybuilder, so the advice below comes from personal experience and suggestions from respected people that I trust.
Things to keep in mind when buying:
To start out, buy 100% whey protein. There are other kinds of protein powders that I’ll go into on another post. For now, look for something that says “100% Whey”
When buying protein powders, you want to try and buy a product with minimal other ‘stuff.’ Low carbs, low sugar, low sodium, low calories, low fat, etc. The good stuff is like 99% protein. If you go into a vitamin or nutrition store, always check the label before buying.
Pick a flavor that you like! Protein powders generally come in a few flavors: vanilla, chocolate, strawberry, etc.
Don’t buy from GNC. Prices are outrageous, and they often have an agenda to push the stuff with the highest profit margin. BUY ONLINE, where prices are often half of what you’ll pay in a store.
If you’re a picky eater, buy a few single servings before you invest in a 3 month supply of protein powder.
Like the flavor? Buy in bulk when possible. Many places online will offer 5 dollar shipping or free shipping on orders over $x amount. If you’re serious about fitness and think you’ll be drinking shakes for the foreseeable future, buy a few tubs at once and save on shipping.
Most Popular Brands:
Cytosport Complete Whey Protein: 18 grams of protein per serving, 103 servings, 40 bucks. This is the brand that I’ve been using for a few years. I picked the vanilla flavor because I’m not a fan of chocolate. Because it’s only 18 grams, I take a scoop and a half because I aim to get around 30 grams of protein every 3 hours.
Optimum Nutrition Whey Protein: 24 grams of protein per serving, 77 servings, 40 bucks. Although this has less servings per container, each serving has more protein in it so both come out essentially the same when it comes to total amount of protein as the Cytosport. This is a big hit on all the fitness message boards (and with bodybuilders). Word on the street is the chocolate flavor is delicious and mixes really well. I’ve never tried it, but I’ve heard nothing but good things from multiple sites and hundreds of users. Also available in vanilla, strawberry, and other flavors.
Update: Check the comments of this blog for another recommendation and differing view on Optimum Nutrition.
What to mix it with?
Personal experience: the side of the label tells you to mix one scoop in 8 oz of water and it “mixes well and tastes great!” Fail. I don’t know about the chocolate version, but the vanilla/strawberry powder mixed in just water is TERRIBLE. Instead, I mix one scoop in with 8 oz of skim milk. I’ve mixed vanilla powder with 8 oz of orange juice and it’s pretty good too. Want some variety? Add bananas, strawberries, blueberries, peanut butter, etc. Try different combinations and find something that you actually like. If you can choke down straight water & protein powder, you are a stronger man than I.
What’s that? It doesn’t taste like the best thing ever? Drink it, pansy.
What to mix it in?
Best advice: buy a cheap blender. Go to your local Walmart, Target, Kroger, Publix, Sam’s Club, Stop & Shop, etc. and buy a blender for 20 bucks. They make super deluxe models, smoothie makers, and fancy machines that will do everything. Forget that crap; buy a cheap one because you’re going to be using it every day, multiple times a day.
Nf tip: don’t let your roommates use it to make margaritas – their cocktails will taste like protein and your shakes will taste like tequila.
Your other option is to buy a cheap shaker, which has a spoke-type thing in it to break up the powder when you mix it in with milk, water, OJ, whatever. Personally, I’ve found that these things don’t work nearly as well as a blender. You could shake a mixer for 3 minutes and it still won’t be as good of a blend as 15 seconds on a blender. Spend the 20 bucks and get a blender
The most important time to drink a shake is right after you exercise. This is when your muscles have been broken down from exercising and in desperate need of protein to rebuild. I always drink a shake right after exercising. However, don’t think one shake a day will do it unless you’re eating high protein foods throughout the day. You want to provide your body with protein every three hours so it always has a constant stream of “building blocks” to use on those muscles.
Looking to build muscle? If you’re a skinny guy trying to gain muscle, you’re going to be eating a lot of calories and want to aim for at least 1 gram of protein per pound of body weight. Let’s say you weigh 150 lbs and you want to gain muscle, you want to eat 6 meals a day with at least 25 grams of protein in each. Try drinking a protein shake at the end of the day an hour or so before bed – because you’re sleeping and not expending large amounts of calories, your body can use the protein from the shake to rebuild your muscles.
Studies have also shown that a breakfast high in protein will result in less desire to eat big unhealthy meals throughout the day. Protein will help fill you up! Keep this in mind if you’re looking to lose weight. Eat breakfast!
My recommendation is to buy a tub of Optimum Nutrition Whey Protein online, in whatever flavor you like, and while it’s getting shipped to your house, go to your local grocery store and buy a cheap blender for 20 bucks. Start drinking shakes after your work out, for sure, and then whenever you’re in between meals and in need of protein. Think of a shake as a way to get good protein when you can’t afford/don’t have time to make a good meal. I’ve even bought an extra blender and left it in the kitchen in my office at work. Bring in a tub of protein and a gallon of milk and I’m good to go. Sure you might get a funny look or two from a co-worker, but I guarantee they won’t be laughing when you kick their ass at the company softball game and look like King Leonidas from 300.
Author’s note: the reason I linked to Vitacost.com is because it’s where I buy all of my stuff. They don’t pay me to promote them, I just like their low prices, cheap shipping (5 bucks), and they’ve never screwed up an order in 4 years.
Yesterday we went over the Tabata Protocol, an exercise method that only lasts four minutes but can do more for your aerobic (and anaerobic capacity) than 60 minutes of cardio. Don’t think it’s just limited to running and biking however; you can do other exercises that will work your full body and leave you crying on the floor like a baby when you’re done, and I mean that in the best way possible. Here are some other exercises that will work burn major calories and kick your ass, while also improving your endurance, strength, and ability to operate at maximum capacity for longer periods of time.
Squat Thrusters – If you have a set of dumbbells, hold them up at your shoulders, do a squat, and then when you stand up thrust your shoulders up and do a shoulder press. Your goal is to do as many reps as possible (with good form) in the 20 seconds. Keep the weights right next to you so you keep your rest period to exactly 10 seconds. Stand by a clock or keep a stop watch handy. Here’s a handy video to show good form on Squat Thrusters:
Jump Rope – After you read last week’s article on jumping rope, maybe you want to mix it in here with some Tabata. Next time you’re watching Arrested Development reruns, see what you can get done during the 4 minute commercial break.
Push Ups - Don’t go for a specific number, just try and do as many push ups as possible in the 20 seconds for each interval. Remember to work on good form, and write down the number of reps you do in each set.
Burpees – Funny name for an ass-kicking exercise. Stand up, then squat down, kick your legs out, do a push up, bring your legs back in, and explode up into a jump. Here’s a video showing the exercise in action:
Pull Ups – This will test your back, biceps and forearms to the limit. Pull ups are my favorite exercise.
These are just a few examples. Concentrate on exercises that work your whole body, that you can do safely but at maximum effort. The great thing about Tabata is you can always improve. If you did 10 burpees per segment last week, this week go for 11. The better you get, the more reps you’ll be able to do in each 20-second set. Always get stronger and faster.
Want to see some crazy Tabata in action? Check out this CrossFit workout in Oahu, where people did 8 rounds of Squats, Push-ups, Sit-ups, and Pull ups. Technically it’s only 16 minutes of exercise, but look at these guys by the end of it. That’s how I want to feel when I’m done exercising. What did you accomplish in the last 16 minutes?
Warning: This article deals with a highly advanced exercise routine. Attempt at your own risk, and make sure you’re physically fit enough to do so.
There are hundreds of websites, workout DVDs, and equipment that claim to make you lose 20 lbs, build rock-hard muscles, and look like Hercules in just a few minutes a day. They’re all full of crap…or so I thought. It turns out one method ACTUALLY WORKS: Tabata.
Developed by Izumi Tabata, Ph.D., a former researcher at Japan’s National Institute of Fitness and Sports in Kanoya, Tabata is a method of exercise that lasts only 4 minutes long but absolutely kicks your ass. Here’s what you do: pick an activity and go all-out for 20 seconds, and then rest for 10 seconds. Repeat this cycle 8 times straight for a total of 4 minutes.
Does it work?
Dr. Tabata took two groups of elite atheletes and put them through 6 weeks of training (5 days a week). Group 1 Ran 60 minutes a day at 70% capacity, while Group 2 did sprints in the Tabata principle (sprint for 20 seconds, rest for 10, sprint for 20, etc. for 4 minutes. At the end of the 6 weeks:
Group 1 increased only their aerobic capacity (how long you can run) by 9.5% and anaerobic capacity (how long you can run at maximum effort) by 0%.
Group 2 increased their maximum aerobic capacity by 14% AND increased their maximum anaerobic capacity by 28%.
You might think you can survive a measly 4 minutes; however, if you’re not in great shape, Tabata workouts are probably too intense. If you’re just starting out with fitness and looking to work your way up to Tabata, start with regular interval training (explained in detail here) first until you’re ready. Then, mix in some Tabata by starting with only 2 minutes of exercise (4 sets of intervals) and work your way up to 8. Concentrate on safely going all out so you don’t pull a hamstring or hurt yourself. Remember, this was developed for Olympians, and at the end of 4 minutes it left them lying on the floor. It will take both physical and mental strength to get through these routines on a consistent basis. Mind of matter!
Which exercises should I do?
Start with a 5 minute warm-up to get your heart pumping and loosen up your muscles. Always end with a 5 minute cool down/stretch to bring yourself back down to earth. You want to try and pick exercises that recruit the most muscles possible for maximum fat burning:
Sprints – Simple enough. Sprint for 20 seconds, rest for 10. Sprint for 20, rest for 10. This is tough to do without a partner yelling out your times to you. I run with a stop watch with big numbers and glance at it around 20 seconds to make sure I stay on time.
Elliptical Machine – Less wear and tear on your joints, but tougher to go “all out” because it can only go so fast. Crank the resistance all the way up if you can handle it.
Rowing Machine – Ow. This will explain why guys that rowed Crew in college were freaking ripped.
Stationary Bike – It’s a bike. Pedal like hell.
If you can, have a friend help you for the 4 minutes to both motivate you and keep track of time. Tomorrow morning will be my first attempt
When you were seven in in Mr. Whathisface’s P.E. class, right? You probably had fun, you probably wiped out once or twice, and wacked yourself in the back of the head with the rope. I’m telling you to bring it back, son! In any boxing gym around the world, you’ll notice jacked guys with zero body fat beating the **** out of each other, beating the **** out of a punching bag, and jumping rope. Why jump rope? Because it enhances coordination and builds stamina. As a boxer, you need to be both light on your feet, coordinated, and have enough endurance to go 15 rounds. I just bought myself one and it’s kicking my ass. My calves hate me. I love it.
Here’s some tips on getting started:
Find a surface with some give. Don’t jump on concrete if you can avoid it, because you’ll be jumping up and down repeatedly which could cause wear and tear on your joints. On a mat or carpet is best.
Pick a good rope! Don’t go for the 3 dollar Dora the Explorer rope at CVS, but don’t worry about buying the gold plated one with diamond bearings either. Find one that’s between 10 and 20 bucks with some weight to it. If you buy one that’s too light you’ll have trouble whipping it around because it just doesn’t have enough momentum from being so light. Any sporting good store, or even Target’s sporting good section should have one.
Pick the right length: step right on the center of the rope and bring both handles up to our chest. The handles should be chest-high.
Wear sneakers. Don’t jump rope barefoot…same issue as with jumping on concrete. Wear good sneakers, jump on a mat or carpet and you’ll be good to go.
When you jump, keep your hands down by your waist and arms out to the side. Don’t swing your arms, the movement should be all in the wrist. Working on jumping really low to the ground rapidly. Try jumping one foot, try crossing your arms, try jumping forwards and backwards. More of a challenge? Try to jump and swing the rope around you twice before landing.
I’m a big fan of interval training, and I apply that to jumping rope as well. Try jumping as quickly as possible for 30 seconds followed by 90 seconds of relaxed jumping. Then do another 30 seconds of fast jumps and 90 seconds of slow jumps. Try to keep this up for 20 minutes and let me know how your calves feel the next morning.
I’d go into all the benefits of jumping rope but I’d just be wasting your time. It’s physical activity, and if you do it long enough you will lose weight (considering you have a decent diet). A guy weighing 180 lbs can burn 800 calories an hour with jumping rope. Personally I’d get bored way before an hour, but good for that guy! My recommendation: if your house is big enough, jump rope during a TV show (doing intervals) and you’ll be well on your way to elite status. Jump rope between sets at the gym and see if you can make it through a full workout. Build up your stamina, get coordinated, and burn fat.
Still not convinced? Well, Rocky Balboa jumps rope, and he single-handedly took on Communist Russia with his fists and WON.What more proof do you need! “If I can change, and you can change…then everybody can change!” If this doesn’t get you motivated, you’re dead to me:
Do you remember the opening sequence of Casino Royale, where Bond is chasing a man through Africa, and the bad guy jumps through cars, over buildings, under dump trucks in one fluid motion. Almost doesn’t seem real, does it? Well sucka, it is real. It’s called Parkour, and it will blow your mind.
Parkour, according to Wikipedia, is defined as “a discipline with the aim of moving from one point to another as smoothly, efficiently, and quickly as possible using principally the abilities of the human body.” The idea is to look at obstacles and devise a plan to run full speed through/over/under these obstacles in the most efficient (and artistically kick-ass) way possible. The activity that eventually become “Parkour” was created by a French naval officer named Georges Hébert back in the early 20th century, but it didn’t evolve into what it is today until David Belle took the concept and “ran” with it in the late 1990’s (get it, “ran”?! ZING!). The background story and history is actually really cool; I could spend 2000 words explaining it, or I can just direct you to Wikipedia which will do a much better job.
This whole Parkour thing is said to be a state of mind rather than a series of actions, concentrating on efficiency and speed to conquer an obstacle. Now, there is a similar activity called Free Running, which was derived from Parkour but features more acrobatic (and less efficient) maneuvers. Alright, enough word, let’s see it action. Here’s a video from a French movie with three minutes of awesome Parkour, followed by a real life video of two brothers doing some free running:
What does this have to do with fitness? Look at these guys! They’re in great shape and can run full speed through dangerous environments. Sure, you only see the videos of these guys succeeding, and not the ones where they go face first into a brick wall, but it’s a pretty sweet example of what human beings are truly capable of when it comes to physical excellence.
So you’re probably watching these videos and saying “wow these guys are awesome, but there’s no way I can do this stuff.” or “wow these guys are idiots they’ll be dead in six months.” Luckily, Parkour and Free Running have become so popular that they’ve even made a videogame where you play as a Parkour expert. EA’s Mirror’s Edge is a first person adventure that will have you flipping across rooftops, disarming agents (yup, just like in the Matrix), and running like a bat out of hell over and under everything. I just beat this game last week and had an absolute blast with it. The combat was kind of weak but when the game works, it feels amazing. It’s only 30 bucks right now at Best Buy, making it a great bargain:
I realize for most of you this post will go into the “wishful thinking” category, which is fine. I’m definitely more an admirer of the sport/art than a wanna-be-participant as well. If you ARE interested in learning more about Parkour, check out LearnParkour.com and their tutorial movies on how to get started. You’ll be able to pull off some of these moves without hurting yourself too badly (except for maybe the wall flip, yikes), and it will also give you a great workout…if you can stay out of the hospital.
Moral of the story: here’s another example of a group of people in great physical shape who probably never step inside a gym; they’re too busy flipping off of walls, hurdling large obstacles, and sprinting through urban landscapes.
This past week was the busiest week in the history of Nerd Fitness!
This makes me happy; not because the numbers are up, but because there are more people interested with getting in shape. With traffic increasing and new people stumbling across the site each day, I just want to make sure everybody is here for the right reasons.
First and foremost: I’m no bodybuilder. I have no desire to be a bodybuilder. I don’t even want to look like a bodybuilder! I don’t have extensive knowledge of every supplement out there, and I don’t have time to spend three hours in the gym every day. There are certainly plenty of sites out there dedicated to bodybuilders and how to become one; if that’s your passion you can find all the information you need there. Some of the posts here might help you, but most will be too basic for you and you’ll want to find more hardcore instruction elsewhere (which is fine).
If you want to get skinny quick or get huge quick, this isn’t the site for you. Any site that promises fast results for only five payments of $59.99 is only after your money and will make these promises to get you to impulse-buy their product. Life doesn’t work this way, and neither does fitness. There’s no miracle plan: it takes hard work, strong will, and determination.
If you want controversial diet suggestions, three- hour gym routines, and advice on which crazy supplements will cut corners for you, this site isn’t for you. I don’t take a lot of supplements, I try to get in and out of the gym as quickly as possible, and I won’t promote a diet or practice unless it’s something I’ve actually done myself or has been proven by scientific research.
I have a full time job, I have a great group of friends, I have a lot of hobbies and passions, and I have this blog. I’m really just a guy who wants to stay in shape and help others do the same.
Let me tell you what Nerd Fitness is:
A site for people who want to get in shape but don’t know where to begin.
A site for people already in shape who want to better themselves in all aspects of life.
A site for people who don’t have all day to dedicate to fitness.
A site that preaches personal responsibility and accountability.
A site for those who want to get in shape the safe, fun, and healthy way.
A site for people who want to help others reach their goals.
There’s a lot of bad fitness sites out there, and a lot of sites that are only after your wallet. Most of them look like terrible infomercials with unrealistic promises and “buy now!” schemes, followed by endless “but wait there’s more” pop up windows. They drive me nuts, and make me think that the site could care less about me as a person. I won’t make these promises because I know fitness isn’t an overnight success. I take a lot of pride in being honest and having integrity; I won’t compromise either on this site because it’s not worth it to me.
What do you get out of this site? What do you want to get out of this site? Shoot me an email at [email protected] and let me know how I can help you. As traffic picks up, it will certainly take longer to get back to my readers (due to also having the full time job), but I promise I’ll respond as quickly as possible with the level of attention you deserve.
Ask somebody in really good shape if they look at exercising as a chore. They’ll tell you “it’s not something I do, it’s just a part of who I am.”
It’s a great feeling, and I want to help you get there. I’m a firm believer that a person in great shape will go farther in life and have a better chance of being successful than somebody who doesn’t take care of himself. Sure it’s probably not fair, but it’s certainly true; good looking people get more breaks! Although you can’t control your genetics, you can certainly control the rest of it: look good, have more energy, and live longer. These three things are yours for the taking if you’re willing to work for it.
Now, more important than how you look is how you feel. Sure, you could take tons of supplements and steroids and get really strong really quickly…but who knows what that will do to your life expectancy. Or, you could just lift weights all day, get strong, and have NO endurance. Instead, I try to promote efficient workouts that help you be well rounded and actually have some fun with it. You won’t “look like a bodybuilder in just 12 weeks!” but you’ll have a level of fitness that’s sustainable, doesn’t take up your whole day, and won’t burn you out.
Let me take you through my current routine. Click on each of the links if you want a further explanation of what I’m doing on these days.
My routine is a combination of lean muscle building (full body workouts on Monday and Friday), endurance and fat burning (Circuit Training), and complete strength building (Olympic Lifting). Each of these routines work my muscles in a different way, keeping them guessing and keeping me from getting bored. If you do the same thing every single day, it can get boring very quickly and you’ll probably give up on yourself. Also, your muscles can adjust and adapt when you do the same thing over and over, bringing you decreasing marginal returns. By mixing up your routine, your muscles are getting stronger and bigger in different ways. You know how you’re always told in business to diversify your portfolio? Your body is no different. Mix it up, have some fun, keep your muscles guessing, and you’ll be ready for anything and everything.
Now, this looks like a LOT of exercising and many of you are probably saying “I don’t have time for that amount of exercise.” Stop making excuses. Each of my workouts (on Monday, Wednesday, and Friday) are done in 45 minutes, and my runs on other days are done in 20 minutes. Factor in travel time, stretching, etc., and I’m only exercising about 3.5 hours each week. I guarantee the amount of time I spend exercising gives me enough energy to require 3.5 hours less sleep each week. For those of you who say you don’t have time to exercise: look what you can accomplish in 30 minutes a day if you keep the intensity at 100% and really push yourself. Efficiency is key.
To summarize: don’t concentrate on just strength, size, or endurance. Mix up your routine so you (and your muscles) don’t get bored, you get to have some fun, and you “diversify your portfolio.”
Alright Battlestar Galactica fans (and NF reader Mianbao), this one is for you.
So you want to look like Captain Lee “Apollo” Adama, huh? Who doesn’t! The guy is a freaking machine. Not only is he jacked and looks like he could rip your arms off and beat you with them wookie-style, he even has chest hair. That’s right, chest hair, like a real man!
Let’s talk about Jamie Bamber and how he prepared for his role as captain on this TV show. Unlike other superhero workouts (Ryan Reynolds in Blade 3, Gerard Butler in 300, etc.) Jamie couldn’t just get in shape for a two-hour movie and then slack off; he had an entire season for which he needed to stay in amazing shape (which is far more admirable and makes him a much better role model in my opinion). Jamie had to develop a routine and diet that would allow him to sustain the look for most of the year because he was either in the middle of a season or getting ready for the next one.
Normally I’d start with diet and exercise, but I wanted to make a special note of how Jamie would prepare for his role on BG every year. Jamie told Men’s Health, “I’m freakishly competitive, so I set a date to achieve a certain weight or fitness….I have a tendency to punish myself in my workout, which is hard when you want to keep something up all year round.” I love this guy! Freakishly competitive, completely self-motivated, and kicks his ass in the gym without being asked. This is the kind of guy that should serve as a role model to other people. Instead of just going through the motions in the gym, Jamie would always set a goal for a specific goal weight or amount of strength he should have by a certain date. Without that specific date ahead of him, he wouldn’t know what to aim for.
I strongly recommend you do the same; once you have your goal weight and date, tell EVERYBODY you know about it, hang up the date on your calendar, put it in your cubicle, post it on a blog, in your journal and then hold yourself accountable.
I think another important thing that separates Jamie from the pretenders is that fitness is a way of life for him; it’s not an hour in the gym here, a meal there. It’s just who he is and what he does. After each season is done, Jame gives himself a break and takes a month or two off from his ridiculous pace in the gym and with his diet. Why? It gives him something to aim for when he starts to get in shape again for the following season. And ya know what? He probably wants to live a normal life too, which is why he takes a break every once a while. It allows him not to get burned out, and stay focused. In the same Men’s health interview listed earlier, Jamie said, “I’m happiest when I’m really physically fit and I feel best about myself but there comes a boredom point where I just can’t sustain it.” When the filming season is done, he takes a few weeks off, eats burgers and fries, lives his life however he wants, and then he jumps right back into fitness and gets back at it.
Diet is ALWAYS the most important reason for somebody’s physique. If you see somebody with 4% body fat and ridiculous muscles, it’s because they workout AND eat right. Let’s go through a typical day for Jamie according to what he told Men’s Health:
Breakfast – Oatmeal loaded with dried fruits, nuts, and dates
Lunch – Salad, cottage cheese and balsamic vinegar. Grilled chicken with salsa in a burrito
Snack – Plain yogurt with almonds, walnuts or pecans
Dinner - Grilled chicken, tuna, or other lean meats
As you can tell, it’s all good stuff: Oatmeal for good carbs, almonds and pecans for good fats, chicken and tuna for good protein. Once again, if this seems like a boring diet, it’s because it is. Although the interview doesn’t explicitly say it, I can guarantee there is more to this diet than Jamie lets on; I have to believe there is at least protein shake or bar here and there, and he probably eats the food listed above in mass quantities so that he has enough energy to get through a morning of weight lifting and an afternoon of running 8-10 miles. If he ran 10 miles a day and worked out in the gym without eating a LOT of healthy calories, Jamie would be built like a marathon runner instead of what he looks like now.
Lots of good protein and complex carbs every two hours throughout the day.
Lots of good carbs in the morning to give him energy for his exercise and running.
Good fats that his body can also use for energy while running.
NO JUNK FOOD. NO SODA. Strict Diet.
If you think this is too much to handle, then you have to ask yourself how badly you want this physique.
Jamie is a big fan of both exercising and running, which allows him to stay both muscular and extremely lean. If you watch this video of Jamie, all he talks about is running, hiking, and tennis which is quite misleading. This man obviously has spent considerable time in the gym as well, he just keeps extremely lean with the running. If you’ll notice, he talks quite a bit about interval training, explained further below.
Jamie works out in the mornings by himself with just his iPod. When asked why he works out in the AM, he said, “I love the idea of the whole day being in front of you and not having to think about it — just getting up and going…I love the feeling of having that muscle burn.” Let this be a lesson to you: just because you don’t have a work out partner or a personal trainer doesn’t mean you can’t look like a superhero. Rule number 87: no excuses, play like a champion.
I also work out alone. I put in my headphones, I keep my head down, and my do my thing. I can’t tell you how important music is to me in the gym. It allows me to block out all distractions, put on my favorite song, and use the motivation from the music to help me through the stronger lifts. I’m convinced I can lift an extra 5 to 10 lbs each time because of a good song.
Unfortunately, Jamie’s specific routine is tough to find on the internet, so most of this will be estimated guess work and comparable routines from similar looking guys. Now because Jamie works out alone, I’d guess he does a lot of work with dumbbells and free weights instead of a barbell and machines. Dumbbells help recruit as many muscle fibers as possible in your body to both lift and lower the weight while keeping the weight balanced and steady throughout the exercise.
For gym exercises, Jamie most likely does a lot of complex lifts like incline dumbbell chest presses, squats, lunges, pull ups, deadlifts, and shoulder presses.
If you don’t have time to hit the gym 5 days a week (and most people don’t) I’d recommend instead doing a full body routine like this a few times a week. Just make sure you keep the intensity up BIG time, keep the time between sets 60 seconds or less, and keep your range of repetitions between 6 and 12 to build maximum muscle size.
Interval training. Jamie loves it, I love it, you should learn to love it. If you don’t know why intervals are so fantastic for building muscle and losing weight, read my article here. Even though Jamie loves to run, he hates running on a treadmill: it’s way too boring! Instead, he tries to run on open trails, along a river, on the beach, up some hills, etc. He finds a great spot to run wherever he is to keep his body constantly guessing and his mind away from boredom. He usually goes on an 8-10 mile run (NF note: damn Gina!), and will do different intervals throughout the run by picking a spot half a mile ahead, then sprinting 3/4ths of the way and then slowly jogging the final quarter to recover. I think the most important thing is that he doesn’t put a lot of thought into it: no heart rate monitor, no timer to keep track of pace. He just runs, sprints til he’s tired, jogs til he’s not tired, and then sprints again. How does your effort in the gym or running compare?
There you have it. Jamie’s a machine when it comes to diet and fitness, so you should expect to be the same if you want to look like him. I don’t think you need to run 10 miles a day and work out two hours every morning, but I think you need to be absolutely dedicated and competitive like Jamie if you want to get anywhere close to his physique. Pick a date two months from now, set your goals, and then tell everybody about it. Bust your ass to reach those goals, and keep yourself accountable.
Eat right, lift heavy, run fast.
Who do you want to see in the next Superhero Workout? Leave a comment on this blog or email me at [email protected] and I’ll do the research.