“Appearance is a consequence of fitness.”
Mark Twight – Trainer of the actors from the movie “300.”
Hey, I’m Steve Kamb, rebel leader of NerdFitness.com, and I’m going to help you build strength and muscle, lose body fat, and get in the best shape of your life.
The Rebel Strength Guide is the culmination of my 10+ years of strength training in gyms and out, combined with the expertise and experiences of my friend and fitness guru, Tae Kwon Do black belt, and former US army soldier Vic Magary. Watch his incredibly inspiring training video: this should be all of the credentials you need to put your trust in him to deliver powerful workout routines. With this guide you’ll learn how to:
- Build muscle and size the right way.
- Work out properly and efficiently if you DO work out in a gym.
- Get that coveted flat stomach without doing a single crunch (hint: it doesn’t involve more ab work).
- Getting stronger while losing body fat.
- Run faster, jump higher, get stronger, live better.
We’ve busted our butts to create a great product here, and I’m excited to finally share it with you. By the time you’re done with this sucker, you’ll be able to work out and eat healthy in any environment, no matter how hostile. You’ll be prepared for anything.
My Strength Training Story
To say I’ve become slightly obsessed with building muscle and strength for the past decade is an understatement.
I’ve always been a skinny guy and assumed I’d be doomed to a life of looking like a stiff breeze would blow me over and “you’re too skinny” comments. Ever since getting cut from the basketball team in High School, I’ve been working out trying to get bigger, faster, and stronger. I drank protein shakes and worked out all through college trying to get bigger. I managed to put on 3 pounds.
It wasn’t until moving to California after graduating college and started working out that things finally clicked. After radically adjusting my diet, I put on 18 pounds in 28 days. No joke – the before and after pictures shown above were taken 28 days later (nothing like the movie of the same name). Obviously not all of that 18 pounds was muscle, but for a guy that couldn’t gain weight through FOUR YEARS of trying, to put on that much weight in a month was pretty eye opening.
Since that moment, I’ve read about everything possible related to building strength and muscle. This book is the result of my decade of struggle to get bigger and put on weight – I’ve made all the mistakes, I’ve tried all the diets, and tried every workout imaginable – this book cuts through the garbage and tells you exactly how to get results, with or without a gym membership. Although I’m not the biggest or strongest guy in the world, I’m incredibly happy with my results and I continue to get stronger and bigger every day.
I not only want to help YOU get stronger and faster, but I want to help you look good and feel better about yourself too.
Six Week Success Stories
Back in April 2011, I ran a contest on my site to see who could have the best 6-week success story while following the Rebel Strength Guide. Below you’ll see four results, from four regular people who followed the program while still living a normal life. I’m obliged to tell you that “these results aren’t typical,” but I think you’ll see that they’re honest guys and gals who “weren’t typical” because they actually followed through with a fitness program!
Jackie from Florida
WOOT! Six weeks of Nerd Fitness awesomeness documented on the forums, through photos, new eating habits, the scale and OMG I NEED TO GO SHOPPING AGAIN FOR CLOTHES! moments as I wrap up all my totals for my submission for the Greatest Contest in the History of the World!
How did you do?: Overall I think I did fantastic. I’ve learned new recipes and continue reading to expand my new and improved way of eating and living. I didn’t let my hip stop me too much, granted it did need rest days and it’s important for me not to overstress it – but all the exercises with a few variations or assists are do-able.
And seriously… at the end of a workout – Man! I feel accomplished! I can also tell you I used to have a trainer at a gym.. and in 4 months – yes 4 – I never even came close to the results I’ve obtained in just 6 weeks here with everyone at Nerd Fitness. Already looking forward to the next challenge. Of course I’ll just continue this week as normal because it’s not over yet for me. Still have a lot of living to do and working out is now apart of my life forever!
How do you look?: … where’d my belly go? – I’m not complaining – it’s awesome! Friends and family have all noticed. My clothes don’t fit anymore – but hey! That’s ok with me <3
How do you feel?: Normally some people avoid me when I’m drinking soda and/or caffeine beverages…I apparently get a little hyper but then later comes the crash. Sugar sensitive like a 5-year old that’s been given Halloween candy. Nowadays – My energy stays with me from sun up to sun down. No crash. It’s freaking amazing. Well I’m sure some people will avoid me more now – but that’s ok =) My true friends are proud of me. It’s great to not see someone in the past 2 or so months and then they walk up to you and say: “DUDE (yes that loud) WTF you look great! What are you doing?!”
One other bit. So even though I’m in Florida – my best friend for the past 9 or so years lives in California. She is a stay at home Mom and cooks 99% of the meals. She was eating healthier than I was for the most part (I ate out a ton…) but now it’s me cooking healhier menu items than her. I talked to her in February after my bloodwork and let her know I was going to start making changes (soda was kicked first!) and she totally supported me in it. I just sent her the before/after photo I’ve attached for you – and let’s just say it sounds like now she is also going to get back on track too. It’s awesome to know you can inspire someone you care so much about to keep healthy. So thank you Steve for inspiring me and allowing me to inspire her. Healthy people FTW!
So all in all this has been a very positive and beneficial 6 weeks. I’ve attached before and after photos. My pant waistline is such a huge difference in 6 weeks I think I’m still shaking my head. In a good way of course!
Starting Weight on 4/11/11: 212.5
Ending Weight on 05/23/11: 199
Total weight loss: 13.5 lbs
Measurements on 4/11/11 (in inches):
Bust: Under 41 1/4 Over 47 1/4
Waist: 43 1/2
R Thigh: 23 3/4
L Thigh: 25
R Bicep: 14 3/4
L Bicep: 15 3/4
R Calf: 16 3/4
L Calf: 17 1/2
Measurements on 5/23/11 (in inches):
Bust: Under 38 1/2 Over 44 1/4
Waist: 41 1/2
R Thigh: 23 1/2
L Thigh: 25
R Bicep: 14 1/4
L Bicep: 14 1/2
R Calf: 16 1/4
L Calf: 16 1/2
Total inches lost: 11.5 INCHES!!
Overview of 6 week goals set on 4/11/11:
- 1BW portion of the Rebel Strength Guide, 3x a week: A-, Completed all but 2 BW workouts in 6th week – I really dislike colds!
- Do Yoga, Walking or Biking, 2x a week: A-, I think I did pretty good but wish I had gotten in some more bike riding
- Continue to track daily food & water intake, exercise and BP: A
- Under 200lbs. – A, 199 as of 5/23!
- Life Goal: Working a new job: A, Three weeks in and doing great – lots to learn!
- Life Goal: Read Yoga for Divers – A, completed reading
Chris the Accountant
Hello Steve and Vic! This month and a half has been an interesting one in my life. I started this challenge after a very busy season at my job. You see, I am an accountant, and the months of February, March, and April are very demanding for me. During this time I let myself completely backslide on my nutrition, fitness, and general health/happiness.
In short: I was a mess both physically and mentally.
I was eating fast food for all my dinners, store bought muffins for breakfast, smoking multiple times a day, and having zero physical activity, aside from standing up and sitting down at my desk. Near the end of it I was so unhappy with myself that I knew I needed to do something.
::end depressing rant::
At this point I had been reading Steve’s blog for while and when I saw the “Greatest Contest in the History of the World” I decided to give it a try. Why not? Sitting on my butt wasn’t doing me any favors, and if I was going to participate in something the greatest contest ever seemed like the thing to do!
So I bought the RSG, and when I saw “Operation Bulk Up” I could have kissed the screen. Someone else was a hard gainer too! So many routines I had looked at, and most of the “hip” and “trendy” (I can’t help but feel old when I use quotes around those 2 words…or when I use them in general for that matter) workouts I’ve seen all talk about losing weight, shredding fat, and trimming down. Well, while that’s all well and good, I didn’t exactly have that problem. I was a scrawny 135lbs guy for crying out loud! What was left to lose, shred, or trim??
After I read Operation Bulk Up I started to do my own research on proper nutrition, caloric intake, protein consumption, and lifting (all hail Rippetoe!). I signed up for DailyBurn, and was immediately blown away at how off the mark I was with how much I thought I was eating. I felt like such a noob; complaining that I “just couldn’t gain” when it was so painfully obvious why after just 1 day of recording! That food journal has been far and away the most influential thing from this program. I am hooked on it! I have just about convinced myself that I will waste away if I eat less than 2,300 calories a day (my average is now well above that).
I would have to say the thing that had the next most impact was the lifting. I had never done a single squat or deadlift prior to this routine, and now I cannot imagine how someone works out without them. I have never seen 1 routine improve as fast as my deadlift (my squats are a little limited because I do not have a rack to safely solo squat with my barbell. While dumbbells are ok, they just don’t feel quite right).
I went from doing 4 sets of 5 reps with about 100lbs-120lbs to my 4 sets of 5 reps starting at 185lbs and ending with 200lbs in a month and a half! I have yet to do a Max Effort, but still, an improvement of about 85lbs on my rep weight in a month and a half amazed me.
Finally, the third most important thing I have gained from this has been the NF community. Win or lose this competition, I don’t mind, I just can’t wait for the next challenge. The community on the NF forums is simply awesome. It is so great how eager people are to assist someone starting out, and how much an entire community seems to strive for improvement. The pvp challenges, games (OMFG character sheets…win), and contests that the users put together are fantastic. I am still trying to plot out the various “levels” in my life!
Attached I have included my excel spreadsheet for my routine during the contest time, and some “before/after” pictures. I apologize for the poor quality. All pictures were taken prior to my workout session.
Also the attached ankle pictures are the result of first attempts to learn how to jump rope…I wasn’t very good (I got better!)
Here’s an overview with how everything went down:
This program has been great. I went from 135lbs at the start to 147.5lbs at the end with 12.3% body fat.
I have so much more energy, and I am happier in general with my life.
I am trying to push my lazy habits aside and explore new things as well. I have taken up camping again and I signed up for a rock climbing gym (the day before your post about that same topic Steve!).
There are still things I need to work on, but now I feel like I can take them head on rather than be weighed down by them into stagnation.
Louise from California
I’m so happy! I had so much fun and I feel so good! Thank you thank you!
Before and after pictures are attached. I think the recycling container in the after shots full of egg cartons and meat wrappers tells the store best. Paleo all the way, baby!
- Starting Body Fat % – 23.4% – Ending Body Fat % – 19.4%
- Starting Hip – 39″ – Ending Hip – 37″
- Starting Waist – 30″ – Ending Waist – 27.5″
- Starting upper right thigh – 23″ – Ending upper right thigh – 22 1/4″
- Starting weight – 125 lbs – Ending weight – 122 lbs (<- crazy, right?)
- Starting age – 49 – Ending age – 49 + 6 weeks
Here are some fitness bench marks:
Starting – bent-knee 20 / 20 / 15 / 15 (pretty shallow ones)
Ending – real ones 9 / 9 / 9 / 9
Starting – regular 21 / 25 / 25 / 25 (shallow and wobbly ones)
Ending – prisoner 25 / 25 / 25 / 25
Starting – one-arm rows w/10 lbs – 15 / 15 / 15 / 15
Ending – one-arm rows w/17.5 lbls – 10 / 10 / 10 / 10
Starting – 6 / 5 / 2 / 1 (each leg) – (practically fell over every time)
Ending – 15 / 12 / 12 / 11 (each leg)
Starting – 36 / 36 / 36 secs
Ending – 80 / 66 / 61 secs
Here are my goals for the 6-weeks and how things went.
Follow the Body Weight Brigade part of the Rebel Strength Guide, 3 x a week.
DONE. Never missed a workout. I now have little baby muscles! In fact, the guitar player in my band pointed at my shoulder at our last gig and said, “Hey! Is that muscle definition??” You bet your sweet ass it is, boys.
Write down what I eat as part of the Greatest Contest in the History of the World 6 week challenge.
DONE. Never missed a day. After the first week, very repetitive, as I tend to eat the same things over and over.
Hard-core, no-excuses Paleo diet.
DONE. Awe. Some. And eye-opening. I didn’t realize how often I was reaching for special treats – on the way to gigs as a treat, on the way home from gigs as a treat, when things were going great, when things weren’t going great, because I was bored, because I was about to do something fun, etc. Whew! I have had a chronic cough for years. It now seems to be gone. Did you hear me? GONE. I don’t want to put the whammy on it and say gone-for-good, but it seems to be pretty gone.
I did it. But only with the help of the Nerd Fitness community. I felt like I was part of a big team, all working towards a common goal. Loved it!
I just fit into a pair of pants that I haven’t been able to wear in two years.
Like a lot of folks, I had a couple of pretty horrible life things happen in the last 6 weeks. But my workouts were a lifeline, and I clung to them with both hands, oh yes I did. From now on, when I get sad, I stop being sad and be awesome instead. True story.
I’m not a weightlifter and I’m not a runner. I didn’t have big goals like heavier and heavier weights or doing 45 pull-ups.
What I have felt creeping up on me over the last year or two is fear. The small fears that come with getting a little bit older, a little bit weaker. The fear that comes with not being able to carry the groceries up the stairs. The fear of needing help to do make the bed – I can’t even lift the comforter by myself. The fear of standing on a chair to get down a vase from a high shelf – my balance is bad, what if I fall? The fear of going out too far on an out-and-back walk. Will I make it back to the car before it gets too cold? The fear of being cold. The fear of being tired. The fear of fatigue.
I started this just wanting to feel a little bit better. And I ended up running up the stairs with my arms full of groceries, jumping up onto that chair to put the vase away, and reveling in the broken escalator at the movie theater because it meant I would get to run up the stairs! I ran up those stairs and jumped around at the top with my arms over my head, singing the Rocky theme! I rode a horse at a gallop and pulled her down to a sliding stop! And laughed while I did it!
Dave the Aerospace Engineer
I’ve spent most of my life as the definition of “nerd”, concentrating on metal ability and ignoring the physical aspects of life. I got a degree in engineering and landed my dream job as an aerospace engineer. Then my wife and I welcomed first a son and then a daughter into this world. I found myself exhausted constantly. I’d sleep for 7-8 hours a night and then fall asleep in meetings at work or over at my in-laws house while they played with the kids. I felt miserable. To top it off, a check up with the doctor showed my cholesterol was out of whack, my triglycerides were too high, and I was gaining weight in an unhealthy way (which I already knew from my belt). Now, I’m no spring chicken, so I knew if I wanted to see my kids grow up AND be able to keep up with them once they got old enough to want to explore this world, something had to change.
I decided to go with the Dumbbell Division because I have dumbbells and it looked like something I could do. I also decided to go paleo/primal because it seemed to make sense.
I started at 185 lbs (first thing in the morning, before breakfast). I could pick my kids up, at the time 32 and 18 lbs (they’re 3 and 1 yrs old), and walk across a parking lot with them. That was about it. The leg exercises weren’t that bad. The upper body stuff was killer. One stinking pull-up! I think that first week was the most pain I had ever voluntarily experienced. But you know what, I slept like a rock at night and felt like a million bucks all day the next day (aside from the muscle soreness).
The next couple of weeks I noticed something amazing. The ache in my muscles wasn’t from the workout, it was FOR the workout. My body was wanting to do the exercises and get fitter. I could also tell things were working because each week I was planking a little longer, lifting a little more, and just generally feeling a little better all the time. By the end of week three I was down to 178 and I could muster five whole pull-ups a set.
Getting to the end of this six week period, other people started to really take notice of the change. My wife told me somewhere around week five that I’d have to buy all new clothes because nothing fit me anymore. My energy was WAY UP. I was finding myself going strong from 5 in the morning until 10 or 11 at night, day after day.
- I’ve leveled off at 172 lbs, for a total of 13 pounds lost!
- I can do 10 pull-ups.
- I can carry both of my kids, wiggles and squirms and all, for long hikes to the park and back.
All in all, I’d say finding your site and reading your book rank up there with some of the best things I’ve ever done for myself.
Oh, and one other thing. For anyone doubting they have time to get fit, here’s a short list of the other things I did during this six weeks:
- Raise a toddler and a pre-schooler
- Lead a team designing an inflatable space ship (yes, really)
- Polished off a graduate degree, Master of Engineering in Experimental Methods (that means I know how to break stuff real good)
- Dug up the back yard, by hand, and planted a garden
So what’s in this thing?
This guide is absolutely massive, so I’ve broken it down into smaller sections for you, because I’m a nice guy like that.
78-page Rebel Strength Guide
- A step-by-step guide to building strength and muscle.
- An overview of how the body works and how strength is really built.
- Tips and tricks to guarantee success no matter your goals.
- How to properly work out in a commercial gym (unlike 95% of the people there).
- How to build a home gym that won’t break your bank.
52-page Operation: Bulk Up Guide
- The most important part of this whole guide if you’re skinny.
- How I finally learned to build muscle and gain weight after six years of failure.
- A step-by-step guide to building strength and packing on size with the proper diet.
- Information and experiences on multiple diet options: Eat anything, healthy eating, Paleo Diet, GOMAD, Paleo + GOMAD, and Vegetarian/Vegan.
- Tips on how to get those extra calories into your meals.
44-page Operation: Slim Down Guide
- How to build strength while losing body fat – lose weight but not muscle!
- The basics of building a healthy meal – what to eat and what not to eat.
- How to lose weight and eat healthy without counting a single calorie.
- Links to thousands upon thousands of quick and healthy recipes.
- How I lost 8 pounds in a month on a certain diet that left me at the lowest body fat percentage of my life.
- A four week crash course for beginners looking to begin strength training.
- No gym required – just you and your body weight.
- How to build a solid foundation that will ensure future success.
- Excel spreadsheets of every workout with videos and descriptions for every exercise.
Body Weight Brigade
- How to get in shape without the use of any equipment other than a pull up bar.
- Three levels of fitness routines that escalate in difficulty to promote muscle growth and strength gains.
- Each routine is six weeks and offers flexibility based on your experience level.
- These are the routines that I’m currently following while traveling – they work: I’ve packed on at least 5 pounds of muscle.
- Excel spreadsheets of every workout, with videos and descriptions for every exercise.
- How to build strength and muscle using just a set of dumbbells at home.
- No bench, no gym, just you, some dumbbells, and a pull up bar.
- Two different levels of routines: Rank 1 and Rank 2, depending on your level of experience
- Challenging exercises that build strength, muscle, balance, and coordination while also burning calories.
- Excel spreadsheets of every workout, with videos and descriptions for every exercise.
- How to properly weight train with barbells and weights.
- Two levels of workout routines with designed to build pure strength and muscle.
- Multiple workouts within for each rank depending on your schedule.
- Multiple 6-week routines that build strength and muscle in a true gym setting.
- Excel spreadsheets of every workout, with videos and descriptions for every exercise.
The Road Warrior Guide (Deluxe Version Only)
- How I gained 15 pounds of healthy weight while traveling, without going to a gym or drinking protein shakes, and living out of a backpack. If I can do it under those conditions, you can do it too!
- My workout logs from the past three months of my trip.
- A dedicated guide book on how to build strength while traveling.
- Tips for how to bulk up OR slim down when your options are limited.
- A dedicated Road Warrior Workout designed to build strength without the use of weights.
- Advice for both backpackers and business travelers.
- Read more about how I stayed in shape while traveling.
Sample Meal Plans (Deluxe Version Only)
- Sample meal plans designed by Vic to show you how have fun and eat healthy.
- Meal plans for both Operation Slim Down and Operation Bulk Up.
- Tips and tricks for how to vary your meals based on your specific dietary goals.
- Healthy options for snacks whether you’re looking to get bigger or thinner.
100% Money Back Guarantee
I’ve poured my heart and soul into this strength guide, and I’m confident it will help you get in great shape. If you’re on the fence about buying it, I want you to know that you can email me at any point after trying the program for 30 days and let me know that you’re not seeing the results you expected and I’ll gladly issue you a 100% refund, no questions asked. All I ask is that you give the program a chance for thirty days and then decide if it’s working or not.
Really, I just want to help you be happy and live healthy. If this guide isn’t doing it for you, I’ll help you find one that will.
The money back guarantee is valid for an entire year.
Alright, I’m In. How Much Does it Cost?
I’m selling two different versions of Rebel Strength Guide:
Purchase the Rebel Strength Guide (Regular Version) for
49 $39 and you’ll get instant access to:
- 78-page Rebel Strength Guide
- 54-page Operation: Bulk Up Guide
- 44-page Operation: Slim Down Guide
- Basic Training Workouts
- Body Weight Brigade Workouts
- Dumbbell Division Workouts
- Barbell Battalion Workouts
- Excel spreadsheets for every workout, with videos and descriptions for every exercise.
- Free updates for six months
Purchase the Rebel Strength Guide (Deluxe Version) for only
$59 $49 and you’ll get instant access to:
- Everything listed above in the Basic Training Version.
- The Road Warrior Guide: how to stay in shape while traveling, including my continually updated workout log.
- The Road Warrior Workouts: a workout designed for people who travel that want to still build strength and muscle
- 6 weeks of sample meal plans for Operation: Bulk Up
- 6 weeks of sample meal plans for Operation: Slim Down
- Free updates for six months
PS – Most sales pages have some ridiculous PS that says “ACT NOW! Only 3 hours left and it’s gone forever!!!!” Well, I don’t have some fancy made up deadline or any sneaky tactics to get you to consider checking out the Rebel Strength Guide. All I have is an ebook that has helped hundreds of people get results that have made them happy. Whether you buy it or not, thanks for checking out Nerd Fitness!
PPS – Just a friendly reminder, this thing DOES come with a 100% money back guarantee, so…you got that going for ya…which is nice.