So you’re having trouble working out consistently?
I get it.
Life is busy and hectic. You probably wear multiple hats in your life.
Hopefully, one of them is a pirate hat:
If you are having trouble exercising regularly, know that you aren’t alone.
Not being able to work out consistently is one of the top issues facing our clients in Nerd Fitness Coaching. Luckily, there are some tips and tricks that help them, which we’ll share with you right now too.
So you’ve hit a workout or weight loss plateau the size of a…well, an actual plateau, eh?
Have no fear, our step-by-step guide will get you back on track! (Plus, the most badass Bruce Lee quote you’ll ever read).
Whether you’ve stalled in your weight loss journey, strength training, or some other fitness benchmark, today we’ll tell you exactly how to keep progressing by sharing with you the exact tools we use with our coaching clients.
I get multiple emails and messages per day asking:
“Steve, what should I do for a workout?”
Well, partner, today is your lucky day.
I’m gonna help build you a custom workout program, step-by-step!
After all, a workout should be developed around a person’s age, goals, nutritional strategy, free time, etc.
Not only that, but it’s easy to overcomplicate this process – there are an infinite number of exercises, sets, reps, and programs to choose from.
Now, if you’re somebody that wants to skip all of that, and JUST want to be told what exactly to do:
We build customized workouts for our Online Coaching Clients and would love to have you. We get to know your story and struggles, your goals, and your lifestyle, and develop a workout plan that fits your schedule.
Now, if you’re more of a “figure this stuff out on my own” kind of person – we’re going to dig into how to build your own workout plan today!
We’ve also created a free resource for folks who want to build their own workout but would love some more specific direction and instruction.
You can download our free guide, Strength Training 101: Everything You Need to Know, which covers all of this stuff in a single guide:
Download our comprehensive guideSTRENGTH TRAINING 101!
Everything you need to know about getting strong.
Workout routines for bodyweight AND weight training.
How to find the right gym and train properly in one.
OKAY! Are you ready to start building your own routine and want to know how it’s done?
A serving of protein is about the size and thickness of your palm.
*The 4 oz serving is for an uncooked piece of meat. Cooking reduces about 25% of the weight, bringing it down to about 3 oz.
When building a plate, aim for the following amount of protein:
Dudes: 1-2 servings (6-8 oz or about 170-228 g): two palms
Dudettes: 1 serving (3-4 oz or about 85-114 g): 1 palm.
PART B) HALF OF YOUR PLATE SHOULD BE VEGETABLES: Veggies can be the difference between weight loss success and failure.
Vegetables are nutrient-dense but calorie-light, which means you can eat lots of them, you’ll feel full, but you’re unlikely to over-consume calories (remember that mountain of broccoli was only 200 calories!).
A serving of veggies is about the size of your fist, and 2 servings of veggies should take up ½ the plate!
Here’s a quick, non-complete list of veggies that can fill your plate:
Which brings me to the most important form of exercise for weight loss:
Rule #5: Strength Training For Weight Loss
#3) Strength training is the prizefighting champion when it comes to weight loss.
You can find studyafter studyafter studythat shows you the benefits of strength training for weight management when combined with “calorie restriction.”
Let me explain it here quickly, borrowing from Harry Potter:
(You know, the wizard.)
At the Hogwarts School of Witchcraft and Wizardry, when each student arrives they put on the “Sorting Hat,” an actual hat that determines which House (group) that child will join for his/her time at Hogwarts.
The hat acts like a traffic director:
“Harry, you will go to Gryffindor! Draco, you will go to Slytherin!”
Your body operates in a VERY similar fashion: every day, it receives new calories (when you eat), and it needs to decide what to do with them!
It’ll sort those calories into one of three Houses:
A: Burn for Fuel.
B: Rebuild Muscle.
C: Store as Fat.
There’s a number of calories your body burns each day just existing: to keep your liver functioning, your heart pumping, your brain operating, and so on – it burns a good chunk of calories just keeping the lights on.
BRINGING IT ALL TOGETHER: Doing a strength training workout 3 times per week is the most efficient way to lose the right kind of weight and look better naked.
Adding in intervals or fun exercise on your off days is a fantastic supplemental activity to strength training.
Want help learning how to strength train? You can absolutely build your own workout, or you can work with one of our coaches who can create a custom program that’s specific to your goals and lifestyle.
We’ll even make sure you’re doing the movements correctly via video, because we’re nice like that 🙂
25 Tips to Supercharge Weight Loss
The 5 Rules Above give you the best chance to lose weight in a way that doesn’t suck.
Changing your nutrition is like playing a video game: if you attack too many high-level bad guys at once, you’re going to lose.
Instead, you’re better off picking 1-2 smaller bad guys (changes) that you know you can win, and level up slowly.
THAT’S how you make changes that stick.
No more temporary dieting for temporary results!
Permanent changes create permanent results.
Here are 25 other quick tips that are supplementary to the above important ones!
1) Consider low-carb OR low-fat diets. Studies show BOTH low-carb and low-fat diets will result in weight loss, IF you can stick with it.
Many people tend to have more success faster on low carb, but they’re also more likely to abandon the diet. You don’t need to do Keto or Paleo if you don’t want to, and instead, just work on reducing carbs overall.
2) Consider intermittent fasting. Fasting helps you keep your caloric intake under control by eliminating or narrowing your eating window – it simply means skipping a meal or occasionally doing 24-hour fasts.
It affects men and women differently, but has tons of benefits and is backed by science. Read our Guide on Intermittent Fasting. I’ve been skipping breakfast since 2014!
3) Minimize liquid calories. Beverages with calories in them are probably sabotaging your weight loss efforts.
Cut out the sodas and lattes and high-calorie smoothies (unless you account for them in your calorie goal!). Stick to sparkling water, black coffee or tea, or other zero-calorie beverages.
4) Cut back on alcohol. Yes, you can still drink alcohol and lose weight, but you still need to account for the calories, of which there might be many!
And if you make poor food choices while drunk, it’s going to be tough to lose weight. Read our guide on alcohol and stick to low calorie beer, whiskey neat, or vodka with club sodas.
5) Know your condiments and cooking oils. Just because you’re eating grilled chicken and vegetables doesn’t mean you’re guaranteed to lose weight!
If those foods are smothered in sauces or covered in 1000 calories of healthy olive oil, the calories still count! Keep an eye on the sauces and oils you use to cook with.
How much weight do you need to lose? Somebody who needs to lose 250 pounds will be able to lose more weight than somebody who needs to lose 10 pounds, simply because there is more weight to lose.
How big of a caloric deficit below your TDEE are you doing? If somebody normally eats 5000 calories per day and switches to 1500 calories per day, they’ll lose weight faster than if they switched to 4500 calories per day. Now, reducing calories significantly can create all sorts of “I’m miserable and hate everything” feelings as our body learns to stop expecting a ready supply of food and has to start burning fat instead.
Are you going low-carb like Paleo or Keto?As you’ll see below, cutting out carbs can create significant weight loss in the first weeks due to a reduction of ‘water weight and bloat.’ But cutting out carbs might also make you miserable!
First Week Weight Loss Expectations: Depending on how poorly you eat now, if you swap out unhealthy food for protein and veggies – reducing your calorie intake significantly – you might lose upwards of 5-10 pounds (5kg) in your first week.
It’s awesome to see the scale drop by that much in the first week, but it’s important to note that this type of weight loss won’t be typical week to week.
If you normally eat a lot of carbs and sodium, your body is carrying a lot of extra bloat and water weight. When you switch to mostly protein and veggies, you’ll lose TONS of water weight and some fat initially.
We’ve seen many Coaching Clients lose 5-10 pounds in their first week, again mostly due to the reduction of water weight with SOME fat loss.
First Month Weight Loss Expectations: Depending on how strict you are with your nutrition – you can lose 1% of your body fat, or 1-3 pounds per week after that (heavily dependent on how much weight you have to lose).
We have seen people (who have a lot of weight to lose) lose 20 pounds in their first month, mostly due to large water weight reduction in the first week, with a steady consistent drop after that.
I’ll leave you with some final words of wisdom: this is NOT all or nothing.
If you can implement just ONE change and stick with it, that’s a victory. That’s better than doing 10 things and giving up after a month.
I realize I threw a LOT of information at you, but I hope you can implement this stuff in your day-to-day decisions, because these rules WILL change the scale, and they WILL change your life.
If you are looking for more guidance, support, and instruction, we have 3 options for you to level up:
#1) JOIN OUR COACHING PROGRAM: We provide nutritional guidance, constant feedback and support, customized workouts for your goals, and keep you accountable wherever you are.
We are really good at this stuff and would love to help you reach your goals.
#2) If you want an exact blueprint for how to eat better and get in shape, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
Try your free trial right here:
#3) Join The Rebellion (it’s free)! Sign up for our biweekly newsletter and join the Nerd Fitness Rebellion!
I’ll send you tons of free nutritional guides and bonuses to help you get started on your journey today.
Sign up below:
Download our free weight loss guide
THE NERD FITNESS DIET: 10 Levels to Change Your Life
Follow our 10-level nutrition system at your own pace
What you need to know about weight loss and healthy eating
3 Simple rules we follow every day to stay on target
If you were just trying to start building healthier habits and lose weight sustainably, instead here’s what I would do:
Make 1 change per week.
Change ONE meal a week, or cut back on ONE soda. Make a change that’s so small that it doesn’t make you sad or scared.
And then repeat.
What’s the ONE change you’re going to make this week to make your weight loss journey SLIGHTLY easier?
PS: Make sure you check out the rest of our Sustainable Weight Loss Content:
Fiber is a carbohydrate that can’t be broken down by the body, so it travels through you relatively intact. However along the way it can do all sorts of good stuff! For example, increased fiber intake can help reduce blood glucose levels.
In case you’re worried about saturated fat, here’s a systematic review that found no link between saturated fat intake and a greater risk of all-cause mortality.
Low-Fat or Low Carb for Weight Loss? It Depends on Your Glucose Metabolism: Pubmed