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

By Steve Kamb • Last Updated: September 5, 2019 • 206 comments

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:

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:

How I bulked up after years of struggling as a skinny guy.

NUTRITION:

The most important thing for putting on muscle (your diet).
What foods should I eat to bulk up?
What are the best bulk up strategies?
What supplements should I take to bulk up and build muscle?

STRENGTH TRAINING:

How to grow bigger muscles (get stronger).
Skinny Guy Workout Plans for bulking up.
Can bodyweight training help you bulk up?
I am skinny fat: should I gain weight or lose weight first?

RECOVERY, TIPS AND TRICKS, NEXT STEP:

Proper sleep and rest for putting on muscle.
FAQ for skinny guys trying to bulk up.
More resources for skinny guys looking to bulk up.

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

By Staci Ardison • Last Updated: September 4, 2019 • 50 comments

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:

How important is the bench press?
What muscles does the bench press utilize?
How to set up a bench press.
The most important bench press tip (keep tight).
Proper bench press form.
What’s a beginner bench press weight? (Determining your starting weight)
5 common bench press mistakes.
How to ask for a bench press spotter.
How to bench press without a spotter.
FAQ on the bench press (including tips on getting started)

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:

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The Keto Diet and Exercise: The Ultimate Guide for Training on a Low-Carb Diet

By Steve Kamb • Last Updated: September 1, 2019 • 0 comments

You’ve got questions about the Keto Diet and exercise, and we’ve got answers!

Our coaches help folks with their workouts and nutrition (it’s kind of our thing), and today we share with you the secrets of training under a low-carb diet.

Here’s what we’re going to cover in our Keto + Exercise Guide today:

The Keto Diet and Strength Training
The Keto Diet and Cardio
The Keto Diet and Exercise for Weight Loss
The Keto Diet and Athletic Performance
The Keto Diet and Carb Cycling for Athletes
Getting Started Working Out on the Keto Diet

Real quick: if you are just starting your low-carb journey, make sure you grab our MASSIVE Beginner’s Guide to the Keto Diet. It’ll teach you everything you need to begin Keto. You can grab it for free when you join the Rebellion (that’s us!) by enlisting below:

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Your First Week on the Keto Diet: What to Do and What to Expect

By Steve Kamb • Last Updated: September 1, 2019 • 0 comments

So you’re going to try the Keto Diet…now what?

You read this step-by-step plan!

We help our coaching clients complete life overhauls, including starting low-carb diets, and today we’ll share with you the tricks of the trade.

After today, you’ll know exactly what to do to begin the Keto Diet.

Real quick: if you are just starting your low-carb journey and want to learn what it’s all about, make sure you grab our MASSIVE Beginner’s Guide to the Keto Diet. It’ll teach you everything you need to begin Keto. You can grab it for free when you join the Rebellion (that’s us!) by enlisting below:

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

By Steve Kamb • Last Updated: August 23, 2019 • 49 comments

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:

What are the benefits of a gymnastic ring workout?
What are the best gymnastic rings to buy? (4 things to consider)
How to set up gymnastic rings (How to hang your rings)
7 beginner gymnastic ring exercises
4 tips and tricks for using gymnastic rings.
How to 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.

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

By Steve Kamb • Last Updated: August 16, 2019 • 2 comments

So you want to start working out, but you don’t want to leave the house?

No problem!

In our coaching program we help lots of people who don’t have gym memberships:

Let’s go over the 7 Best At-Home Workouts so you can start training today: no gym or equipment required!

A note on warming up and cooling down
Home Workout #1: Beginner Bodyweight (Start Here)
Home Workout #2: Advanced Bodyweight
Home Workout #3: The 20-Min Hotel Routine
Home Workout #4: High-Intensity Interval Training
Home Workout #5: Attack of the Angry Birds
Home Workout #6: Train like Batman
Home Workout #7: The PLP Progression
Bonus No-Equipment Workout: The Playground Circuit
How to build your own at-home workout

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

By Steve Kamb • Last Updated: August 3, 2019 • 334 comments

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

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

STRENGTH TRAINING

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

RECOVERY

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

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

By Steve Kamb • Last Updated: July 31, 2019 • 41 comments

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!

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):

Are handstands good for you?
Do handstands build muscle?
The secret to performing a handstand.
Handstand Progression Warm-Up Routine (DON’T SKIP)
Level 1 Handstand Progression: Quadruped Rocking
Level 2 Handstand Progression: Hollow Body
Level 3 Handstand Progression: Crow Pose
Level 4 Handstand Progression: Wall Walk
Level 5 Handstand Progression: How to Bail out of a Handstand
Level 6 Handstand Progression: How to Do a Handstand
4 Tips and tricks for doing handstands.

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.

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

By Steve Kamb • Last Updated: July 30, 2019 • 104 comments

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 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:

Step #1: What Are Your Workout Goals?
Step #2: What Workout Is Best for Weight Loss?
Step #3: Finding a Workout Routine You Enjoy.
Step #4: What Is the Best Workout Routine? (An Introduction to Strength Training).
Step #5: Creating a Strength Training Workout Plan.
Step #6: Focus Your Workout Plan on Specific Goals.
Step #7: Have Healthy Expectations for Your Workout Plan.
Step #8: How Do I Pick a Sustainable Workout Routine? (Exercise with Others)
Step #9: Tracking the Results of Your Workout Plan.

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

By Steve Kamb • Last Updated: July 29, 2019 • 1310 comments

“…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:

What is Intermittent Fasting?
How does Intermittent Fasting work?
Should I eat 6 small meals a day?
Should I try Intermittent Fasting? (6 Things to Consider)
What are the negative effects of Intermittent Fasting?
Can I build muscle and gain weight while Intermittent Fasting?
Should I do Intermittent Fasting and the Keto Diet?
Does Intermittent Fasting have different effects on men and women?
Top 6 questions about Intermittent Fasting.
8 tips and tricks for fasting.
Intermittent Fasting: next steps.
Download our Intermittent Fasting Plan.

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

By Steve Kamb • Last Updated: July 29, 2019 • 2887 comments

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 is the Paleo Diet and how does it work?
Will I lose weight on the Paleo Diet?

WHAT CAN I EAT ON THE PALEO DIET?

What can I eat on the Paleo Diet? (Paleo Diet Rules)
What CAN’T I eat on the Paleo Diet?
Can I eat grains on the Paleo Diet?
Can I eat dairy on the Paleo Diet?
Can I eat cheese on the Paleo Diet?

SHOPPING LIST AND EATING PLAN

Paleo Diet Shopping Guide: List of foods on the Paleo Diet
What does a typical day look like on the Paleo Diet?
Paleo Recipes & Paleo Resources.

IS PALEO DANGEROUS?

Is the Paleo Diet dangerous?
Who shouldn’t do the Paleo Diet?
How to do the Paleo Diet safely.

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!”

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

By Steve Kamb • Last Updated: July 28, 2019 • 31 comments

“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):

Is it good to work out every day? (Why you need rest days)
What should I do on gym rest days? (Active Recovery)
Rest Day Workout 1: Mobility
Rest Day Workout 2: Fun Activities
Rest Day Workout 3: Intervals, Sprints, and Walking
Rest Day Workout 4: Yoga
Rest Day Workout 5: Foam Roller
Making the most of your days off (3 Rest Day Best Practices)

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

By Steve Kamb • Last Updated: July 26, 2019 • 145 comments

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 Clients. We 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:

How to set up for a proper push-up (initial staging).
How to do a push-up (correct push-up form with video).
How do you train to do push-ups? (Where to start if you can’t do a push-up.)
What are some different types of push-ups? (advanced push-up variations)
How to get better at push-ups.

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

By Steve Kamb • Last Updated: July 25, 2019 • 64 comments

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.

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: