How to Perform the Overhead Press: The Ultimate Beginners Guide

Staci, shown doing the press, will walk you through all you need to master this movement.If you want to learn the overhead press, you’ve come to the right place!

We help many of our coaching clients pick up barbells for the first time, including how to perform the overhead press safely and effectively.

Today we’ll share the same lessons we teach our clients so you can get started with the overhead press.

Here’s what we’ll cover:

A quick note: we have compiled this article and ALL of our strength training content into a comprehensive guide that will remove all the confusion and answer all the questions you have about weight training! Grab our guide, Strength Training 101: Everything You Need to Know, when you sign up in the box below!

How to Bench Press Safely: The Ultimate Guide for Proper Form and Technique

These LEGOs are working the bench and doing some deadlifts. Nerd Fitness approves.

Let’s get you comfortable using the bench press, starting today!

We specialize in helping people pick up barbells for the first time. Today, we’ll share with you the same lessons we teach our clients!

Here’s what we’ll cover so you can start using the bench press:

This guide is part of our Strength Training 101 series. I would encourage you to check out the rest of the articles if you’re just starting your weight training. 

If you’re in a rush, you can download the entire guide for free when you enlist in the Rebellion (that’s us!), by joining our free bi-weekly newsletter: 

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:

The tutorials ahead are from our premium course Nerd Fitness: Rings, which I would encourage you to check out if you like what you see. It includes even MORE instruction, a skill-tree leveling system, plus exact directions on what to do, for how long, and when to advance.

The 7 Best At-Home Workout Routines: The Ultimate Guide for Training Without a Gym

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.

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

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 2 of our Strength 101 series) – you’ll have both the confidence to start getting strong with resistance training AND a plan to follow.

You’ve come to the right place.

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:

This is also quite a lot to absorb, so 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.

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

Hulk knows how many reps and sets to do.

Want to go from a skinny guy to building muscle quickly? You’ve come to the right place:

The ultimate guide to bulking up.

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:

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

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 I would encourage you to check out if you like what you see. It includes even MORE instruction, a skill-tree leveling system, plus exact directions on what to do, for how long, and when to advance.

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

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

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.

As your fitness Yoda, I will teach you a great Beginner 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 Online Coaching Clients, and I’m pumped to share it with you today! 

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:

Okay! With all of the housekeeping out of the way, let’s dig into the different parts of this workout and get to the action:

Does the Perfect Workout Exist? 9 Steps to Find the Best Workout Plan (For You).

This Lego has found his perfect workout.

So you want to get in shape and start getting fit, but you’re not sure what the perfect workout is?

Not only that, but you want a workout program that you’ll ACTUALLY do?

Great. This is what we do, and we’re pretty dang good at it.

We help people find their perfect workout program

We create personalized workout programs for our Online Coaching Clients, and this guide walks you through the exact 9 steps we follow to create each program:

 

This may seem like a lot, but ALL of the steps are important!

In our step-by-step guide to picking the best workout plan and getting fit, we’ll cover:

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

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:

Paleo Diet Beginner Guide: 7 Things To Know Before Eating Like a Caveman!

LEGO Cavemen hunting a LEGO Elephant. Paleo Diet! So you wanna learn about the Paleo Diet, aka “the Caveman Diet,” eh?

Paleo is one of the most popular diets on the planet (up there with the Keto Diet), and I bet you have questions.

Well I got answers, sucka! And lots of LEGO photos.

In addition to helping people go paleo with our Online Coaching Program, we also create epic guides like this one that cover all the basics!

Below in this guide, I’m going to give you the good, the bad, and the ugly when it comes to the Paleolithic Diet (click to go right to that section):

INTRODUCTION TO PALEO:

WHAT CAN I EAT ON THE PALEO DIET?

SHOPPING LIST AND EATING PLAN

IS PALEO DANGEROUS?

Now, this guide is SUPER long, so we took the liberty of converting it into a nicely designed guide for easy consumption (not literal consumption, unless you print it on bacon).

Grab your Beginner’s Guide to the Paleo Diet free when you sign up in the box below:

If you can actually apply the rules of the Paleo lifestyle, you can get some pretty solid results.

As the great Mr. Flintstone once said, “Yabadabadooooo!”

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

This dog is chillin on it's off day. Smart move.

“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): 

Proper Push-Up Ultimate Guide: How to Do Push Ups with Correct Form

Rebel Leader Steve doing a push-up near some water.

The push-up is one of the best exercises on the planet.

It’s a foundational movement in strength training, and an exercise EVERYBODY should be doing regularly.

However, it’s also an exercise that about 95% of people get wrong and do incorrectly.

A push-up is one of the exercises we really focus on with our Online Coaching ClientsWe make sure each client has great form, and use the exercise as a gateway to many other strength training exercises! 

Fortunately, after reading today’s ultimate guide, you’ll know exactly how to do a proper push-up with correct form:

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

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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