“Why Can’t I Lose Weight?” 8 Uncomfortable Truths Holding You Back

This lego wants to know why he can't lose weight.

“Why can’t I lose weight, Steve?”

This question breaks my heart every time I hear it. And I hear it multiple times per day from frustrated people like yourself.

Some of those people are our 1-on-1 coaching clients, who we work closely with to uncover the truth.

And that’s what we’re after: the truth on why weight loss is so tough to achieve.

Why “Eat less and move more” sounds nice in theory, but is insulting to those who KNOW this, try their best, and yet the scale just doesn’t budge.

We’ll tackle today’s topic with statistics, science, and plenty of Harry Potter analogies. This is Nerd Fitness after all.

We’ll go over:

Let’s jump in, Scuba Steve style, so you can start seeing results!

If you’re somebody that wants a Yoda in your corner to coach you through the ups and downs of your fitness journey, we’re here for you with our Online Coaching Program!

No shame or judgments – just a supportive person who works hard to help you succeed 🙂

Our Online Coaching Program changes lives

A Beginner’s Guide to Training with Gymnastic Rings (Do a Ring Workout Today)

After today, you'll know everything you need to get started with gymnastic rings!

If you want to get started training with gymnastic rings, you’ve come to the right place!

We teach many of our coaching clients how to incorporate gymnastic rings into their workout, and today we’ll share with you the same lessons!

Here’s what we’ll cover so you can get started training with gymnastic rings:

If you’re interested in training with gymnastic rings (which you are, ’cause you’re here), you may want to try our new app! It contains workouts that will have you level up to working out with rings. No guesswork needed, just log into the app and follow the next steps.

You can sign-up for a free trial right here:

The 3 Best Flexibility Exercises: The Ultimate Guide for Improving Flexibility in 30 Days

Spider-Man in a flexible position

You’re here because you want to learn how to improve your flexibility.

Well, you’ve arrived at the right place!

We’ve been hosting flexibility challenges in our app, Nerd Fitness Journey. Today, we’ll share with you the same exercises we use to improve general mobility.

If you’ve always considered yourself “inflexible,” you need this guide!

Here’s what we’ll cover today:

I promise you, if you follow the videos in our guide, you will be more flexible in 30 days.

Mason lost 70 pounds. Here’s how:

Mason before and after

Meet Mason, a chemist from Minnesota who is currently celebrating losing over 70 pounds as a member of our Online Coaching Program.

As you can see, Mason has gone through quite the transformation.

Here’s what’s truly remarkable about this story: the time frame!

Mason found Nerd Fitness a year ago, after googling “how to make fitness like a video game” in January 2020.

The fact that THIS is the search that led Mason to us makes me so dang happy.

Like many in the NF Rebellion, Mason felt right at home amongst a group of nerds trying to better themselves. After going it alone for a bit, Mason decided a NF Coach could help him reach his goals.

He recognized he had some challenges, including:

  • A love of baked goods – “The THOUGHT of cutting out all desserts and sweets made me miserable.”
  • Workout programs that were too advanced – “I was always told that knee push-ups were the easy variation…but I couldn’t even do those.”
  • No idea on how to get going – “There’s an overwhelming amount of information when it comes to fitness. I wasn’t sure where to begin.”

Luckily, Mason decided to pick a path and course correct along the way.

365 days later, Mason feels like a new person.

Let’s dig into Mason’s journey and see what allowed him to crush life…during a pandemic!

The 12 Best Compound Exercises for Beginners (How to Train Efficiently)

Two LEGOs doing bodyweight training on a book

It’s time to discover the best compound exercises for beginners!

Compound exercises are the most “bang for your buck” when it comes to working out, so I’m super excited you want to learn more about them!

In our 1-on-1 Online Coach Program, we prioritize compound exercises when building workout routines for our clients. We’ll explain why today.

Here’s what we’ll cover:

Also, if you’re in a hurry, we’ve compiled all our strength and weight training content into one handy guide called (appropriately): Strength Training 101: Everything You Need to Know

Grab it for free when you join the Rebellion (that’s us!) below:

Alright, cue the music. Let’s do this thang.

The Beginner Bodyweight Workout: Try this 20 Minute Routine At Home or Anywhere!

So you want to lose weight and get in shape, but you don’t want to leave your house?

Well, as your fitness Yoda, I will teach you this great bodyweight workout routine that you can do anywhere: 

This infographic will show you the 6 exercises needed to complete our Beginner Bodyweight Workout.

In your living room, at a park, or in a galaxy far, far away….

These are the types of workouts we build for our busy Online Coaching Clients, and I’m pumped to share it with you today! 

Here’s how we’ll dig into the different parts of this workout and get to the action:

Make sure you also download the Beginner Bodyweight Workout PDF so you can track your progress and level up at home.

I’ll send it on over when you join the Nerd Fitness Rebellion in the box below:

Note: If you’re here because your gym is shut down due to the outbreak of Covid-19, check out our guide “How to Stay In Shape (While Staying Inside).”

The Ultimate Guide for Restarting Your Fitness Journey (5 Steps to Respawn Today!)

LEGO Star Wars characters, with one on the floor.

Today we’re going to tell you exactly how to restart your fitness journey.

Whether this is the first time you’ve had to “respawn” or the 50th, you’re in the right place.

We help folks restart their exercise or nutrition routines as part of our 1-on-1 Online Coaching Program…and we’re really freaking good at it! Today, we’ll share with you the same strategies we deploy with them.

Here’s what we’ll cover:

Let’s do this.

The 42 Best Bodyweight Exercises: The Ultimate Guide for Working Out Anywhere!

Deadshot does his bodyweight training, in between "jobs."

Here are the 42 best bodyweight exercises you can do to build muscle and burn fat, no gym required! 

These are the exact exercises we start our coaching clients on, and many perform them from their house or apartment.

In a hurry? Sign-up for our free weekly newsletter and we’ll send you PDFs of our “Work Out at Home” guides!

We’ve organized the exercises in today’s guide by major muscle groups (click to jump to those movements):

Plus, we’ll pull it all together at the end so you can create a complete bodyweight workout routine!

Note: If you’re here because your gym is shut down due to the outbreak of Covid-19, check out our guide “How to Stay In Shape (While Staying Inside).”

Alright, let’s get to it.

The Ultimate Protein Shake Guide: When to Drink, What to Buy, and Best Recipes

How do you make tasty protein shakes like this?

So you wanna start drinking protein shakes, but don’t know where to begin?

You’re in luck, because I’ve been drinking protein shakes for years and today I’m sharing with you all my secrets (ah…most of them).

With Part 2 of our Ultimate Guide to Protein, I’ll teach you:

Make sure you also check out Part 1: “How Much Protein Do I Need to Eat Every Day?

With this knowledge and an awesome blender (which we talk about right here), you can make protein shakes part of your everyday routine.

For example, this tasty recipe helps me make my daily protein goals:

This infographic shows the five ingredients needed for a protein shake recipe.

Read below for details on it

Alright, let’s get ready to shake things up!

Active Recovery Ultimate Guide: What Should I Do on Rest Days?

Golden retriever puppy taking a nap

“Steve, what am I supposed to do on days when I’m not training?”

It’s a great question and one we receive quite frequently here at Nerd Fitness.

With our coaching clients, not only do we create workout schedules for them, we also help them utilize “off days” with active recovery. 

Today, we’ll share with you the exact same lessons (click to jump to that section): 

Let’s do this.

The 5 Best Pull-up Alternatives (How to Do Pull-ups Without a Bar)

A picture of Kermit hanging with Pink Panther, probably trying a pull-up alternative.

So you want to do a pull-up but don’t have a bar?

Or maybe you just don’t quite have the strength yet to hoist yourself up?

Either way, no problem!

We’ve been teaching people how to do pull-up alternatives in our Online Coaching Program, with “no-bar pull-ups”. Today, we’ll show you all these tried and trusted workarounds.

Here’s what we’ll cover:

By the way, all of these pull-up alternatives can be done in our sweet new app. Why not learn how to lift yourself up (even without any equipment) while you build your very own superhero?

You can test drive it for free (no credit card needed) right here:

Alright, let’s do this thang.

The 20 Minute Beginner Kettlebell Workout: Try This Simple Workout at Home or Anywhere!

Kettlebells can provide a great full body workout.

Our simple beginner kettlebell workout will blow your mind.

I mean, come on, look at this thing:

This infographic shows the 6 exercises needed for the Beginner Kettlebell Workout

DON’T PANIC! We’ll show you how to do every move.

In today’s guide, we’ll go over the following (click to go right to that section):

These are the types of programs that we create for our 1-on-1 Online Coaching Clients, and we’re getting amazing results for people. 

And make sure you download our Kettlebell Worksheet!

Strength Training 101: How much weight should I be lifting?

Do you think he supplements with creatine?

“Do you even lift?”

After today’s guide, not only will you be able to say “YUP,” but you’ll also know exactly how MUCH you should be lifting!

We’ll help you get big and strong so you can fight back against your older brother when he tackles you in the hallway.

Get strong so you don't end up a victim.

As part of our Strength 101 series, we’re going to tell you exactly what you need to know about lifting weights and strength training:

If you find yourself with a billion other strength training questions as you build your own workout, or you’re overwhelmed at all of this and not sure how to get stronger…you’re in good company!

It can be scary enough to keep MOST people from starting, which is actually why we created our Coaching Program.

Your NF Coach will do an initial assessment to calculate exactly how much weight you should start lifting. They’ll then design a program that they’ll adjust regularly based on your progress and schedule.

Plus, with our app, your coach can do regular video form checks to make sure you safely make consistent progress. 

With that out of the way, let’s jump into the nitty-gritty of “How much weight should I lift?

Want to Get Bigger? Avoid These 9 Mistakes Skinny Guys Make Trying to Bulk Up!

A man struggling against a jar.

If you’re here because you want to go from skinny to muscular, you’ve come to the right place!

I know exactly how you feel.

I was once a very thin guy struggling to put on muscle! Hell, my “before photo” below on the left below is after a decade of training and “eating a lot.”

Before and after photo of Steve.

It took me 10 years of struggle to crack the “bulk up” code, so don’t beat yourself up if you’re really struggling to put on mass.

We’ve helped people just like you get bigger in our Online Coaching Program: we use the same tactics and strategies I’ll discuss below!

Okay, let’s get into it! Click any of the links below to learn about the 9 key mistakes skinny guys make when trying to bulk up:

  1. Not eating enough (What to eat to grow big)
  2. Setting unrealistic expectations (How fast can I grow muscle?)
  3. Not having a solid plan (How to go from skinny to muscular)
  4. Not doing enough (How to grow muscle)
  5. Going too quickly and getting injured (Being safe)
  6. Not following a sustainable strategy (Consistency)
  7. Not making it a priority (Remember your training)
  8. Sweating the small stuff (Keep it simple)
  9. Not recovering enough (Get sleep)
  10. How I put on 25 Pounds of Mass

Let’s get right to it!

How to Gain Weight Quickly: 12 Tips On What to Eat & How to Train

SteveBeforeAfter

So you want to gain weight fast (and safely)? 

You’ve come to the right place, because this is what we do!

This guide covers the exact weight gain strategies I’ve used to go from my “before” (on the left above) to reach my “after” (on the right above). Believe it or not, that “before” photo is me after a DECADE of strength training and trying to get bigger.

It’s the stuff in this guide that finally allowed me to actually get results (the after).

It’s also exactly how we help our online coaching clients: nutritional guidance and workout plans that line up with their goals.

Oh, and if you sign up in any of the yellow email boxes throughout, you can download our “gain weight and build muscle” shopping list and cheat sheet to hang on your fridge!

Let’s start putting on weight right NOW.

These are the 12 lessons I wish I knew when I started trying to get bigger (click to jump right to that lesson):

NUTRITION

  1. How to eat to gain weight.
  2. What foods should I eat to gain weight?
  3. How much protein do I need to gain weight?
  4. How many carbs and fats should I eat to gain weight?
  5. How fast can I gain weight and get bigger?

STRENGTH TRAINING

  1. What exercises are best for weight gain?
  2. How to get stronger and build muscle.
  3. How many days should I exercise to gain weight?

RECOVERY

  1. How much sleep should I get to gain weight?
  2. Should I do cardio while trying to gain weight?
  3. Can you build muscle without gaining fat?
  4. Gain weight, get bigger, and supercharge your results.

Let’s get to it!

Previous View Archive