We want weight loss to be effortless, exciting, and entertaining:

“One simple trick to lose 50 pounds!”

“The superfood that burns fat!”

“How Hugh Jackman got in shape to play Wolverine in just 12 weeks!”

We want that one workout that scientists hate that finally melts the fat off our midsections and tones our arms and makes us look like Wonder Woman. We gorge on acai bowls and omega-3s and get excited about the latest article that says red wine is a health food as we polish off another bottle.

Like Monty Python searching for the Holy Grail, we go through a series of follies in search of a nice idea that never actually comes to fruition.

Right, right.

Reality paints a much different picture:

Weight loss comes from habits that don’t grab headlines.

Boring, dull, and oh-so-incredibly effective.

I have seen tens of thousands of people lose millions of pounds collectively and get healthy permanently since I started Nerd Fitness almost a decade ago.

At the same time, I have also seen hundreds of thousands of people make dramatic grand declarations about the latest trend or fad, lose a few pounds, and end up right back where they started. If that sounds like you, you’re in good company.

No wonder a 2016 British study declared “we’re doomed to stay fat.”^[1]

So what gives?

What’s the difference between the Try-Try-Agains and Perpetually Healthy Nerds (PHNs, for short)?

With over 40,000 students now in our flagship online course, the Nerd Fitness Academy, and 10 years with thousands of emails and success stories, I created this monster resource that dives deep into the 10 most crucial habits of Perpetually Healthy Nerds.

How many of these 10 can you check off? Be honest! Santa is watching.

Hey, I was young. I didn’t know any better!

And the money was good. So, how could I turn it down? As a high school kid, you make money any way you can, even if it’s something you’re not thrilled about.

And that’s how I ended up spending two summers with my older brother Jack working for Coca-Cola, which I talked about on Steve’s Instagram:

That’s right, your boy Steve – a guy who once wrote an article explaining why Sugar is Worse than Jar Jar Binks – used to work for the enemy!

For two summers, my brother and I would wake up at 5AM, put on the sweet Coke polo shirts pictured above, hop into our Coca-Cola cars (old station wagons with Coca-Cola logos on the side), and stock shelves full of Coke products for 50-60+ hours a week on Cape Cod.

Now, hopefully you know that the above “enemy” comment is in jest.

If you happen to be currently employed by Coca-Cola or a company that sells products or services that are unhealthy, I don’t mean to pick on you or your employer…kind of. After all, Coca-Cola is a company that aims to make a profit by selling products that are delicious. I get it. Give me an ice-cold Mexican Coke made with real sugar in a glass bottle on a hot day, and it’s heaven. I also know they donate lots of money to charity, employ thousands, and do plenty of good things, and blah blah blah.

Okay! Now that that’s out of the way…

Twelve years after working indirectly for Big Sugar and seven years after starting Nerd Fitness, I now know just how detrimental sugar can be to our health, and it brings me to the point of today’s article!

We know sugar is bad for us (right? I hope?), but I wasn’t aware just how insidious this stuff has become in society and until I learned the history behind sugar’s rise in our day-to-day lives – and the rise in our obesity rates.

This is an article from NF Head Trainer Jim Bathurst

Do your wrists hurt during the day?

Do you find grip a limiting factor in the gym (I see you chin-ups and deadlifts) or in everyday life (looking at you, pickle jars)?

If so, don’t worry! We’ve got a handle on this (pun 100% intended). In today’s article, we’re going to outline a number of helpful, handy (sigh) stretches and exercises to help eliminate pain and build you some powerful, useful hands.

Like, Fists of Fury. Or…hands of Fury? Wrists of Fury?

Either way, today we’re going to teach you everything you need to know about hand strength. This is a favorite area of expertise for me. I’ve worked my grip for years and years, and recently won a local grip competition!

In fact, I’m currently typing this one handed while squeezing coal into diamonds with my other hand.

Not really, but I promise my grip strength is above average.

Now, it goes without saying that the hands and forearms are anatomically complicated areas. I am also not your mother, or your doctor. If anything in the article below causes pain, or your pain is not alleviated by these stretches – call in the pros! See a physical therapist or sports massage practitioner!

“Palms are sweaty, knees weak, arms are heavy” -Eminem.

Although Eminem was talking about being nervous before walking into a rap battle, that phrase perfectly described scrawny, terrified, 16-year old Steve the first time I walked into a gym.

20 minutes later I found myself seriously thinking, “Uh oh! Crap. Am I going to die?”

I knew “going to the gym” and “working out” were things that were going to make my life better. I just didn’t know what I was supposed to DO in the gym. I walked in with no plan and left an hour later with a bruised ego and bruised rib cage.

Maybe this is your first Nerd Fitness article. Perhaps you’re thinking about going to the gym but are afraid, you only use the treadmill in your gym, or you’ve been reading Nerd Fitness for years and finally decided, “I’m going to start going to the gym because I know ‘strength training’ and ‘lifting weights’ is good for me.”

Then, you hear that tiny voice in your head:

• “You need to get in shape first before you go to the gym so you don’t look foolish.”
• “Stick to the cardio section. Maybe the machines. Don’t go near the free weights though, that’s for bros and meatheads and bodybuilders.”
• “As long as you don’t try anything new, you can’t mess up. Stick to what you know.”

And that’s what I’m going to cover in today’s article: how to not suck at going to the gym for the first time.

This will apply if you just joined a gym this morning, or you’ve been a member at a gym for the past two years but are ready to venture outside of the newbie zone (what you know) and into uncharted territory (the free weights section or something else).

I know how intimidating a gym can be, and how overwhelming it can be to start with strength training. It’s why we created a free guide, Strength Training 101: Everything You Need to Know, that covers ALL the questions you might have!

If you are looking for more specific instruction and want to walk into the gym with confidence, sign up in the box below and we’ll send you the guide free.

Time has no meaning in this godforsaken cell.

How long have I been sitting here?

Hours?

Days?

The windowless walls feel like they’re closing in around me. A single neon light above gives the room an eerie glow and makes every shadow a distorted monstrosity. There I sit, alone, nervously awaiting whoever comes through a lone door in the corner.

Next to me, a small table full of sharp and twisted instruments that will surely be used to inflict excruciating amounts of pain.

I tell myself to not look at them, and yet I can’t look away.

As I silently curse my predicament, I can’t help but think, “please get this over with.” After all, waiting is the worst part.

Actually, it’s the second worst. The worst, of course, is knowing that I have nobody to blame for this predicament but myself. Afterall, it was my choices that led me here.

The door opens and a woman enters. She quietly puts on a pair of rubber gloves and gives me a look that turns my blood cold. I am convinced her overly pleasant smile is hiding an absolutely masochistic psychosis.

“Hello Stephen. Shall we begin?” she says in an accent that I can’t quite place.

The metal chair activates, and slowly begins to recline into the floor.  

I stare up at the ceiling, slowly close my eyes, and quietly begin to panic.

For the first time in 3 years, I am at the dentist.