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6 Gym Workouts for Beginners (How to Train in a Gym)

Regardless of your physique, if you are 400 pounds or 100 pounds, going to a regular commercial gym for the first time can be intimidating as hell. And that’s only if you can get yourself to use 20 Seconds of Courageto walk in … See more

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URL: https://www.nerdfitness.com/blog/a-beginners-guide-to-the-gym-everything-you-need-to-know/

9 Steps to the Best Workout Plan (For You) Nerd Fitness

WebEat enough protein and train heavy to lose fat and keep your muscle. Do this until you get down to a low enough body fat percentage (10-11% for men, 17-18% for …

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Build Muscle Fast: Ultimate Guide, Diet, and Workout Nerd Fitness

WebUsing the principles I’ve laid out in my “how to build a workout routine” article, here’s a beginner three-day routine: Monday: Squats, Benchpress, Wide Grip Pull-Ups, …

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What is Functional Fitness

WebFighting off sharks. Functional fitness seeks to build strength, flexibility, and balance for navigating the physical world and the objects in it. We do this by replicating …

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The HIIT Workout for Home (Interval Training for Living Rooms)

Web18:00-18:40: Plank. 18:40-19:00: Rest. 19:00-19:40: Plank. 19:40-20:00: Rest. Boom! A 20-minute full-body HIIT workout you can do from the comfort of your own …

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Resistance Band Workout (The 10 Best Band Exercises) Nerd Fitness

WebStep on the band, about shoulder-width apart. Pull the resistance band up so the top reaches above your shoulder, with the band resting on the back of your arm. …

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The 8 Best at Home Workouts (No-Equipment!) Nerd Fitness

WebLet’s go over the 8 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: …

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The 12 Best Compound Exercises (Home or Gym) Nerd Fitness

Web1) The Push-up. The push-up is the best exercise you could ever do for yourself when it comes to using your bodyweight for “push muscles.”. Muscles trained …

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5 Strength Training Workouts (for Beginners) Nerd Fitness

WebPush-up: uses every push muscle in your body (chest, shoulders, triceps) 2. Bodyweight squat: uses every muscle in the lower body (quads, hamstrings, glutes, core) …

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15 Warm-Up Exercises (to Prevent Injury) Nerd Fitness

WebJump rope for 30 seconds. Leg swings and arm circles: 20 reps. Squats: 10 reps. Lunges: 5 each leg. Eelevated push-ups wall push-ups: 5 reps. Follow the rest of …

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40 Fun Ways to Exercise (Without Realizing It)

WebGet a few friends together and give it a try – it will be the most fun you’ve had in a while! #25) Park at the far end of the parking lot – Every step counts. Every tiny …

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Online Coaching: Fitness & Nutrition (by Nerd Fitness)

WebIt creates a never-ending, stop-start cycle of trying to reach your fitness goals. Our one-on-one coaching program takes a habit-based approach to your fitness and nutrition. We’ll …

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How to Start Eating Healthy (Without Giving Up Food You Love)

WebCooking reduces about 25% of the weight, bringing it down to about 3 oz. When building a plate, aim for the following amount of protein: Dudes: 1-2 servings (6-8 …

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Blog Nerd Fitness

WebI’m Steve Kamb. I’m a Nerd. I deadlift. Nerd Fitness helps desk jockeys, nerds, and average Joes level up their lives. There’s a lot of B.S. out there about fitness. We’re working to …

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The Skinny Guy's Guide to Bulking Up (Fast) Nerd Fitness

WebCalculate your ( Total daily energy expenditure) and add +500 cal over your number. Consume 1-1.5g per pound (2.2-3.3g per kg) of body weight in protein every …

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Nerd Fitness: Helping You Lose Weight, Get Stronger, Live Better.

WebNerd Fitness: Helping You Lose Weight, Get Stronger, Live Better. Blog. I’m Steve Kamb. I’m a Nerd. I deadlift. Nerd Fitness: A fitness website for nerds and average Joes. …

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How to Build Muscle as a Woman (5 Workouts) Nerd Fitness

Web5) The Barbell Squat : Probably the best exercise when it comes to building strength and muscle throughout your whole body. It also burns crazy calories and makes …

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Why You Need to Be Selfish and Put Fitness FIRST

WebI stand (well, sit) before you a changed man. Finally, remember – the purpose is to be selfish and put fitness first for a month. Be selfish while you build those …

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How to Gain Weight (Exercises & Nutrition) Nerd Fitness

WebHere are the best common practices for weight gain: Do a gym workout 3-4 days a week with a day off in between each (while consuming plenty of calories). This is …

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