Advanced Bodyweight Workout Circuit: A Full Body Routine You Can Do At Home

Steve Kamb
By Steve Kamb • Last Updated: • 276 comments

Once you get good at advanced bodyweight exercises, you can bust out moves like this!

Want to get strong but hate the gym?

No problem!

With today’s Advanced Bodyweight Routine, you can burn fat, build muscle, and get a great workout in! All with no gym membership required!

It’s the kind of workout we build through our online coaching program. If you’re in a hurry, sign-up for our free weekly newsletter and we’ll send you PDFs of our “Work Out at Home” guides!

If you’re ready, click the sections below to get right into the action:

Alright, let’s do this thang.

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How Many Calories Should I Eat Every Day? A TDEE Calculator for Total Daily Energy Expenditure

Steve Kamb
By Steve Kamb • Last Updated: • 259 comments

These LEGOs are learning about their BMR and TDEE so they can calculate their calorie needs.

“Steve, how many calories should I eat every day? I have goals!”

Great question.

Knowledge is power, so today, we are going to make you more powerful by calculating your Total Daily Energy Expenditure (TDEE).

A gif that says "I have the power"

Of course, “knowing is half the battle.” The other half is what you actually DO with your TDEE information! 

Fortunately for you, we’ve helped thousands of Online Coaching Clients lose weight and get healthy, and TDEE is just one of many factors we consider when building a specific strategy for somebody’s goals.

Okay FINE, I’ll share the other factors and strategies below too.

Simply click on the section below for quick reading, though I’d recommend you read the whole enchilada to properly apply your TDEE to your life:

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How to Build Muscle as a Woman: The Ultimate Guide for Gaining Weight the Right Way

Staci Ardison
By Staci Ardison • Last Updated: • 33 comments

Staci's life has been transformed by her quest to growth muscle.
If you are interested in learning how to gain weight the right way, you have come to the right place! 

My name is Staci Ardison.

I overcame an eating disorder, discovered a love for heavy strength training, and now I help women like you get stronger for a living.

Believe it or not, I’m 50 pounds heavier in the photo on the right (and WAY stronger, and healthier, and happier!).

I’m currently a lead coach here in the Nerd Fitness Coaching Program, where we train women to pick up heavy weights, get strong, and build confidence.

Speaking of picking up heavy weights, here I am deadlifting 455 pounds:

Staci showing you how to deadlift 455 pouds.

This is what I LOVE to do.

In this Ultimate Guide to Building Muscle as a Woman, I’m going to be covering:

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How to Deadlift Safely With Proper Form: Step-by-Step

Staci Ardison
By Staci Ardison • Last Updated: • 231 comments

When we get together, we deadlift!

Deadlift day is my favorite day of the week.

After reading This Ultimate Guide to Deadlifts – a part of our Strength 101 series – it’ll be yours too!

Click any link below or scroll down to read the whole guide:

Teaching people how to deadlift and get comfortable with barbell training is one of my favorite things about our 1-on-1 online coaching program. 

We do video form checks via our coaching app, we’ll build a program that fits your schedule, and even help you get your nutrition dialed in too.

If that sounds like something you’d be interested in…

Oh, and if you like this guide, we have an entire Strength 101 Guide that you can download free when you join the Rebellion (our free community).

I’ll send you the ebook when you sign up in the box below!

Let’s do this.

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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: • 294 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: • 251 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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15 Circuit Training Routines: Try These Fast Workouts Anywhere!

Steve Kamb
By Steve Kamb • Last Updated: • 145 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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How to Get Rid of Man Boobs: Step-By-Step Plan for Reducing Moobs Quickly

Steve Kamb
By Steve Kamb • Last Updated: • 14 comments

These two LEGOs are discussing how they feel about fat on their chest: man boobs.

“Can I get rid of my man boobs quickly and naturally?”

Awkward phrase? Sure.

But that’s not gonna get us to shy away from the topic here on Nerd Fitness.

We work on solutions to questions just like this with our Online Coaching Clients: awkward questions and challenging situations that are tough to talk about and get actually helpful solutions for!

This is what we do, and we’re really good at it.

Today, let’s tackle the “moobs” situation head-on by covering all of the following in this MASSIVE guide:

Onward!

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How to Do a Handstand: Get Your First Handstand in 30 Days

Steve Kamb
By Steve Kamb • Last Updated: • 124 comments

Today we teach you how to do a handstand!

A handstand is one of the coolest exercises ever, but it’s also one of the most advanced moves to learn.

Fortunately, you’ve come to the right place.

Today you start your journey to the Upside-Down!

We'll start your journey to the Upside-Down with Handstands today!

Ah, not that Upside-Down…we’ll keep you in this dimension.

We’ve helped many of our coaching clients achieve their first handstand and today we’ll share with you how it’s done with this guide!

We’ll treat it like a video game, progressing you from complete noob to Level 6: Handstand Master. 

We’ll go over the following (click to flip to that section):

The tutorials ahead are from our premium course Nerd Fitness: Handstands, which you gain access to under a Nerd Fitness Prime membership. I would encourage you to check out if you like what you see here.

Alright, brace yourself to get flipped-turned upside down.

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How to Squat Properly: The Ultimate Guide

Staci Ardison
By Staci Ardison • Last Updated: • 461 comments

The barbell squat is the one of the best exercises on the planet

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 an exercise I see nearly EVERYBODY do incorrectly.

We do video form checks with every Online Coaching Client to make sure they’re squatting correctly, and we use a LOT of the same cues and instruction we cover in this guide! 

So have no fear…

After reading this big ass squat guide (pun intended, I suppose?) – part of our Strength 101 series – you can start performing this compound exercise safely and effectively.

Click any link below or scroll down to read the whole guide:

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The Ultimate Guide to Dry January (How to Crush a Month of “No Alcohol”)

Jim Bathurst
By Jim Bathurst • Last Updated: • 11 comments

A picture of two LEGOs drinking in front of a beer bottle...in February.

So you want to learn all about Dry January?

Giving up alcohol for the first month of the year is a growing health trend and something we’ve seen many of our Online Coaching Clients partake in. Today, we’ll share with you the same tips and tricks we provide them when abstaining from alcohol.

Here’s what we’ll cover in today’s guide:

Pour yourself a tall one (of water) and let’s do this.

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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: • 402 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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6 Beginner Gym Workouts: How to Work Out in a Gym The Right Way!

Steve Kamb
By Steve Kamb • Last Updated: • 230 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:

Note: Nervous about heading to the gym with the novel coronavirus on the loose? Make sure you dead this guide on Gym Safety During the Pandemic. 

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

Steve Kamb
By Steve Kamb • Last Updated: • 111 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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Should You Do Couch to 5K? Don’t Make These 5 Mistakes

Steve Kamb
By Steve Kamb • Last Updated: • 135 comments

Has is Indy so quick to leave temples? He runs races on the weekends.

If you’re looking to run your first 5K, you’ve come to the right place. 

In today’s guide, we’ll cover common questions – and 5 mistakes – about the Couch to 5K program:

Before we jump in…

If you’re interested in running a 5k (which you are, ’cause you’re here) you may want to try our new app! It contains a fun adventure that will take you from sitting on your couch to running a full 5k – with plenty of benchmarks in between for you to find your groove. No guesswork needed, just tie your shows and follow along with the app. 

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

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