Intermittent Fasting: Beginner’s Guide & Printable Calendar. Should You Skip Breakfast!?

Steve Kamb
By Steve Kamb • Last Updated: • 1318 comments

Tony the Tiger wants you to keep eating breakfast. Should you, or should you try intermittent fasting?

“…Tony the Tiger tells us that breakfast is the most important meal of the day! It’s grrrrrreat!”

This adage about breakfast has become commonplace that it’s readily and unquestionably accepted as fact.

Well then, what’s with the growing popularity of Intermittent Fasting and SKIPPING breakfast?

(Tony just audibly gasped.)

We have TONS of Online Coaching Clients who do intermittent fasting, and we love helping people reach their goals in whatever path suits their life.

In this Ultimate Guide to Intermitting Fasting, I’ll teach you everything about the science of fasting and what results you can expect:

We have ALSO have a fun Intermittent Fasting Plan you can use to plan out your next few weeks of eating!

Join the Rebellion – our online community – and I’ll send you our fasting guide free:

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How To Build Your Own Workout Routine: Plans, Schedules, and Exercises

Steve Kamb
By Steve Kamb • Last Updated: • 394 comments

How do you become like this perfect man? Building your own workout will help!

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.

Your coach can build a workout for you!

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:

OKAY! Are you ready to start building your own routine and want to know how its done?

Great! Let’s do this:

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

Steve Kamb
By Steve Kamb • Last Updated: • 1333 comments

Teach you this beginner bodyweight workout, LEGO Yoda willSo 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 a great bodyweight workout routine you can do anywhere: 

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:

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5 Best Strength Training Workout Routines For Beginners (Home & Gym)

Staci Ardison
By Staci Ardison • Last Updated: • 109 comments

This Smurf lifts weights to grow strong.

Want to get strong like this smurf but don’t how to start?

In this Beginner’s Guide to Strength Training (part of our Strength 101 series), you’ll have both the confidence to start getting strong with resistance training AND a plan to follow.

These are the exact strategies we use with our Online Coaching Clients to help them start strength training, and I’m excited to cover everything you need.

We’ll be digging into the following:

By the way, we’ve combined this article along with the rest of our strength articles into a “Strength Training 101: Everything You Need to Know” guide.

Grab it free when you join the Rebellion by putting your email in the box below.

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The Ultimate Skinny Guy’s Guide to Bulking Up Fast: How to Bulk like the Hulk

Steve Kamb
By Steve Kamb • Last Updated: • 212 comments

Hulk knows how many reps and sets to do.

Want to go from a skinny guy to building muscle quickly? I got you.

I’ve spent my entire adult life trying to pack on muscle, and after years and years of trial and error, I finally cracked the code.

Today, I share that code with you!

This is a topic that is near and dear to me, because I’ve spent my life devoted to this stuff:

How fast can it take to grow muscle? It took Steve years of trial and error.

These are the exact tactics I’ve used, and the same strategies we use with our Online Coaching Clients.

This free guide is gonna get you started off on the right foot!

Here’s what we’ll cover in this ultimate guide (click to jump to that section):

INTRO:

NUTRITION:

STRENGTH TRAINING:

RECOVERY, TIPS AND TRICKS, NEXT STEP:

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6 Beginner Gym Workouts: How to Work Out in a Gym The Right Way!

Steve Kamb
By Steve Kamb • Last Updated: • 72 comments

These Troopers get to work out in the Death Star's gym. You might have to buy a membership.

Welcome to the Ultimate Beginner’s Guide to the Gym! 

As part of our Strength 101 series, this guide will dive deep into everything you need to know about working out properly in a gym.

By the time you finish reading, you’ll never have to wonder “what should I do in the gym?”

I bet I also make you laugh once or twice with bad jokes or perfect gifs.

This Muppet knows strength training will help him gain muscle and lose fat.

We’ve helped thousands of Online Coaching Clients build confidence and start strength training in the gym, so I worked with our coaches to create today’s Ultimate Beginner Gym Guide!

Okay, time to start working out. Let’s hit the gym and explore the following:

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

Steve Kamb
By Steve Kamb • Last Updated: • 334 comments

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.
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How Fast Can I Build Muscle Naturally? A Step-By-Step Guide to Building Muscle Quickly

Steve Kamb
By Steve Kamb • Last Updated: • 157 comments

How can one build muscle fast? Doing deadlifts like this man will help.

There’s a lot of false information out there on “building muscle fast.”

There’s also A LOT of companies making money selling useless supplements, many of them promising “toned” muscle within weeks.

These two things are not a coincidence.

Today, we’ll provide the truth you so rightly deserve:

This will help you separate fact from fiction on building muscle when training naturally.

Make no mistake about it, this stuff isn’t easy.

Otherwise you wouldn’t be reading about it on the internet!

If you’re somebody that’s worried about wasting time, or you want to have an expert hand craft a workout and nutrition program that’s based on your current situation, consider checking out our really popular 1-on-1 Online Training Program! I’ve been training with an online coach since 2015 and it has been the biggest boost for me in the world.

Alright, onto “how much muscle can I build naturally?”

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Warm Up Properly: The 15 Best Dynamic Warm Up Exercises & Routines To Prevent Injury

Steve Kamb
By Steve Kamb • Last Updated: • 122 comments

Today, you’re gonna learn all about the importance of warming up, and how to warm up with specific video routines!

In this guide we’ll cover the following (click to go to that section):

This stuff is so important because getting injured sucks.

And every single day I watch people wander into the gym, immediately lie down on a bench, and start cranking out their workout with a heavy weight within seconds.

This makes me weep for humanity.

These people are just WAITING to get injured. They’re essentially playing with dynamite (also not recommended).

Playing with dynamite is not recommended

So you’re reading the right article.

If you have questions about how to warm up, I bet you have a lot of other questions about how to train correctly!

Wouldn’t it be cool if you had a tiny Yoda who travels with you anywhere in the world to answer questions on warming up, lifting correctly, and proper nutrition?

If so, check out uber popular 1-on-1 Coaching Program!

Our certified instructors help busy people like you lose weight, gain muscle, and level up their lives, and we’d love to have you if you’re interested!

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How Many Sets and Reps Should I Do? (Building The Correct Workout Plan)

Steve Kamb
By Steve Kamb • Last Updated: • 59 comments

If this plot asked how many reps and sets should he do, what would you tell him?

If you’ve ever asked yourself “Am I doing too little or too many reps and sets?” then this guide is for you.

This article is part of our Strength 101 series, and we’ll show you exactly how to determine the number of repetitions and sets for specific exercises, so you can build your own workout routine.

It sounds easy, but depending on your goals, the answer to “How many reps and sets should I do?” can vary greatly.

This Muppet knows strength training will help him gain muscle and lose fat.

We work hand-in-hand with our Online Coaching Clients to create the correct workout program that suits their goals, needs, and available equipment

In today’s guide on workout programing, we’ll cover (click each to get right to that answer):

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15 Circuit Training Routines: Try These Fast Workouts Anywhere!

Steve Kamb
By Steve Kamb • Last Updated: • 60 comments

circuit training is awesome, even dinosaurs love it

This circuit training guide is gonna give you EVERYTHING you need to do your first kickass circuit training workout today.

I mean come on, it has dinosaurs in it.

These workouts are similar to the custom programs we build for our Online Coaching Clients who work out at home, on the road, and in outer space.

Okay FINE we don’t have any clients in space (yet). But we do have clients in Antarctica, and multiple aerospace engineers. Close enough?

If you’re hoping circuit training will maximize your results in a minimum amount of time, one of the 15 circuits below will do the trick:

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The Ultimate Guide to Losing Fat and Gaining Muscle (At the Exact Same Time)

Steve Kamb
By Steve Kamb • Last Updated: • 31 comments

Is Vader on the right track to lose fat and gain muscle? Let's find out!

There’s an argument in the fitness world that you can either choose to lose fat OR gain muscle.

They just can’t be done at the same time.

To this, I say, “Hogwash!”

We have tons of success stories from our online coaching clients who have been able to do both simultaneously:

And that’s what we’ll cover in today’s guide!

Plus, I have tons of sweet LEGO photos and silly gifs on their way, which is always a good time. 

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A Beginner’s Guide to CrossFit: 8 Things to Know Before Your First CrossFit Workout

Steve Kamb
By Steve Kamb • Last Updated: • 237 comments

Today we teach you everything you want to know about CrossFit.

This guide will tell you everything you’ve ever wanted to know about CrossFit, but were too afraid to ask (Including “Is CrossFit good for losing weight?”).

If you’ve ever questioned why people run around parking lots with sandbags, you’re in the right place.

Many of the coaches in our Online Coaching Program have been CrossFit instructors or gym owners, so this is what we do best: help people start strength training confidently and without injury.

CrossFit can be AMAZING…for the right person, with the right CF coach.

Luckily, this guide is going to help you figure out both of those things!

In this Beginner’s Guide to CrossFit, we’ll cover:

Let’s jump right in!

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The Ultimate Guide to Building Muscle Fast (Training & Workouts)

Steve Kamb
By Steve Kamb • Last Updated: • 126 comments

This strongman in leotard knows how to build muscle and strength.

Want to build muscle like this guy?

(Leopard print unitard optional but encouraged)

In this guide, we’ll provide step by step instruction that will help you start building muscle immediately! Like, today!

We’ll explore:

That may seem like a lot of topics to cover. DON’T PANIC!

Because gaining muscle and strength really comes down to three things.

If you’re looking to start building muscle, getting bigger, and becoming stronger, these are the things you need to do:

  1. Lift heavy things
  2. Eat a diet based on your goals
  3. Get enough rest

I realize doing those three things is much easier said than done – I struggled with progress for a decade and know exactly what you’re going through if you’re feeling unsure.

You probably don’t have years to make the mistakes that I did, and you just want to start getting results today. In addition to the free resources below, we also offer 1-on-1 Online Coaching, where you’ll get personalized instruction for your body type and goals, and professional accountability from a Coach on Team Nerd Fitness!

Nerd Fitness Coaching Ad

But enough of that, let’s get into the nitty-gritty of how to get started with Strength Training!

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Get Your First Pull-up Or Chin-up! 30-Day Pull up Progression Plan

Steve Kamb
By Steve Kamb • Last Updated: • 252 comments

After today's guide you'll be able to do a pull-up everywhere, like Steve does.Pull-ups are my favorite exercise of all time.

But what if you can’t do a pull-up yet?

The answer: read this ultimate guide on getting your first pull–up ASAP!

Here's a gif of a pull-up in perfect form.

We have helped hundreds of Online Coaching Clients get their first pull-up, and we’ll cover our exact strategies below! 

As part of our Strength Training 101 series, we give you an exact plan to follow leading you to your very first full pull-up:

If you can already do a pull-up (woot!), you might want to check out our article on proper pull-up form, although we’ll cover a lot of the same material here.

Let’s do this thang.

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