How to get in shape quickly and safely: 4-step instructions for beginners
This step-by-step strategy guide will walk you through everything you need to do to lose weight and get healthy starting today.
I know you have a lot of questions, and I promise I'll answer each one (yes, even these).
These are the exact strategies we tailor for every 1-to-1 online coaching client and I am excited to share them with you today.
We create custom training programs that get results! Learn more:
In this guide we will discuss:
Four Simple Steps to Maintaining Nerd Fitness "Triforce of Winning!"
"But Steve," Tri "means three …"
… don't worry about that, because Triforce!
Anyway, you got that.
You can read our general philosophy below (which helped Hundreds of thousands of people) and help them get started today!
Step 1: WHY do you want to get in shape? (Inspiration)
Let's start here. WHY Are you reading this guide?
Would you like to get in shape to:
- Are you starting to date again?
- Can You Win A Weight Loss Contest At Work?
- Play with your newborn son someday?
- Getting old with your significant other?
- Prove everyone who said, "You can't do it," was wrong?
- Because you just want to look good naked?
Got a damn reason, friend!
Write it down, hang it in your bedroom, tattoo it on your face, write it down on a piece of paper and stick it on your forehead.
Always keep this reason for a better and better life in mind.
With our 1-to-1 coaching clients, we call this “your big why”.
This reason will help you keep going when it rains or when you are tired or when you have had a shitty day at work and just want to watch the office and have a takeout.
Not only do many people have a good reason, but they also take inspiration from reading success stories from people like them.
Fortunately, we have many of these nerd fitness stories, with many more to come. These are real people who love video games, books, and desk work (click each to hear their full story):
# 1) LESLIE THE SINGLE MOM WHO GOT STRONG AS HELL:
# 2) JIMMY THE AEROSPACE ENGINEER WHO TURNED INTO SPIDER-MAN:
# 3) STACI THAT STARTED POWERLIFTING AND FOUND TRUST:
# 4) JEFF THE DOCTOR WHO TRAVELS 2 WEEKS EVERY MONTH – HE FINALLY GETS HEALTHY:
# 5) CHRISTINA WHO BECOME STRONG DOING PULL-UPS AND STARTED TO WALK THE WORLD:
Maybe success stories aren't your thing.
Instead, you might want to take inspiration from slightly nerdy articles from your favorite stories:
Or maybe you are a video fanatic!
Well then, videos like this could get you running through brick walls.
# 1) This video says, "If you want to be successful as badly as you want to breathe, you are successful."
# 2) Some tips from the Terminator might motivate you too:
# 3) You could shed some tears of inspiration with this:
… Like to read?
This article will get you started weight training today.
Why is all of this focused on inspiration and motivation?
Because getting in shape will never be "easy".
The first week – while excited – is fun.
It is the rainy days and snowy days and the busy days when you DO NOT want to exercise that decide whether or not you are actually in shape.
If you don't find the discipline to weather these tough days, it will be easier than ever to give up at the first sign of resistance.
And the name of the game is "Consistent Compliance".
In other words, don't skip any training and consistently eat healthily.
Step 2: how to eat (nutrition)
If you want to get in shape quickly, make slightly better food choices!
80% of your success when it comes to getting healthy depends on your diet. If you don't run marathons on a daily basis, you can't escape your fork and overdo poor diet.
If you don't lose weight, it's because you are eating too many calories!
So if you can work on making slightly better food choices and filling your plate with lots of protein and vegetables, you're less likely to be overeating!
Whether you want to count calories, cut out certain foods, or try a new diet, the most important step you can take is:
Now, most people cannot stick to diet changes because they try to make TOO many changes at once, their stomach freaks out, and they return to their comfort foods.
Sure, you can do things like the keto diet or the paleo diet, but restrictive diets are really hard to follow in the long run.
And temporary changes produce temporary results!
My advice? Choose a food change every couple of weeks and stick with it.
To get in shape you can try:
These small changes can lead to great success in the long term.
I know how overwhelming it can be to change your diet at times, and it is really difficult to stick with changes over the long term.
For this reason we have developed a 10-step NF diet that explains exactly how to slowly change your diet so that you can lose weight in the right way and permanently change your body!
Download our free weight loss guide
THE NERD FITNESS DIET: 10 levels to change your life
- Follow our 10 step nutrition system at your own pace
- What You Need To Know About Weight Loss And Healthy Eating
- 3 simple rules that we follow every day to achieve the goal
Step 3: what to do for the exercise (move!)
Okay, now you should all be excited and inspired and reflect.
“Hey Steve, this nerd fitness stuff is cool. I am ready to get in shape. "
A) Choose goals that are SMART (specific, measurable, achievable, relevant and timely). Be incredibly specific with your goals so that you can actively plan what steps will be required to achieve those goals:
- "I'll lose 25 pounds this year if I go to the gym three times a week for the next 6 months."
That's a good goal.
Alternatively, you can work on a recurring habit that indirectly helps your goal.
EXAMPLE: "I'll run a mile to Mordor every day for a month. If I go for a walk, I win."
This way you can review your day / week with a simple question: "Have I done what I set out to do?"
Whichever method you choose, it is important to be aware of your actions:
- When you set goals – Be SUPER SPECIFIC, write them down and plan.
- When you build new habits – Add them to your calendar, set phone alarms or alarms and do them EVERY DAY.
- Understand that Rome wasn't built in a day and Optimus Prime didn't transform in one train. This is NOT a diet or quick fix, it is a LIFESTYLE CHANGE. Don't expect results overnight or abs in two weeks. Slow, steady progress.
Next we have to …
B) Identify your kryptonite.
Think back to the last few times you tried to get in shape and lose weight.
- How successful have you been?
- How long did you stick with it?
- Why did you fall off the car?
If you've failed, congratulations!
You already know which Get In Shape method doesn't work to you.
It's just the wrong piece of the puzzle that you want to solve.
They say the definition of insanity does the same thing over and over and expects different results.
So don't try to get in shape like you did last time unless you enjoy getting no results.It will not work!
If you've counted calories, run on a treadmill, and kickboxed and aren't happy with the results, it's time to try something new.
- Was work busy or did you go on vacation?
- Was it because you really hated exercising?
Whatever it was, this time you'll have to choose a different strategy.
C) Find an activity that makes you happy and do it all the time.
- Do you like to run Awesome, do that (just do it right).
- Do you like lifting weights? Make sure your workout doesn't suck.
- Maybe you like yoga, dodgeball, or ultimate frisbeeor climbing or whatever!
If you tell me that I don't like exercising, you have not yet found the activity that makes you happy.
Here are 40 ways to train you without realizing it.
We are genetically designed for that be active, So find something that you enjoy doing.
So, if you "don't like exercising," it's time to try new things until you find something you like.
Enroll in a new class, join your company's running club for a day, try something in your basement or living room, and just keep trying until you find something you like.
And then do it as often as you can. As long as you are consistently below your daily calorie consumption, you will lose weight.
D) Increase Your Results and Build Great Body.
And last but not least, you will learn how to become strong.
Getting stronger is one of the BEST things you can do to lose weight and get in shape.
Your body processes calories differently in strength training than in other forms of exercise.
Coach Matt explains this in our body composition video::
If you want more here, take a look at Fat Loss and Muscle Gain (Simultaneously).
A short explanation:
Your body needs to burn extra calories to rebuild any muscle that you just worked out during a strength training session.
Therefore, fewer calories than fat need to be stored!
This leads to a lower body fat percentage and tighter muscles.
WIN WIN WIN!
My advice: Don't overcomplicate things.
Here is a basic beginner bodyweight workout that you can do at home today:
Here are 7 more home workouts to wet your whistle with.
Oh, what's this? Do you like to train in the gym?
Great! Here are 6 beginner fitness workouts you can start today.
And if you need more examples, you can also find 15 workout routines for circuit training here!
To recap: Here's how to start getting in shape today:
- Determine your goals or habits that you want to set.
- Determine why your previous attempts didn't work.
- Pick a fun exercise that makes you happy and do it. A lot of.
- Get stronger than yesterday.
If you are overwhelmed by the idea of how to get in shape, I hear you.
From bootcamps to "What is CrossFit" and Weight Watchers to Paleo, Vegan and Klingon. How are you supposed to understand all of this information in order to find the right path?
The truth is that there is Not a single path that works for everyone.
So, if you'd like a coach to create an exercise program and diet plan tailored to your specific situation, check out our 1-on-1 online coaching program.
Step 4: who is on your squad? (Support)
Lastly, you need support.
Yes, I understand that being an army of one is fun: the lone ranger trying to succeed against insurmountable adversity … but it's not necessary.
Once you've made up your mind to get in shape, would you like to know how best to guarantee success?
Here are 5 ways to find support while getting in shape:
# 1) Consider making it public.
- Tell your friends, start a blog and / or let your co-workers know and ask them to hold you accountable!
- If you don't like being called a quitter, then you will likely think twice about skipping your workout.
- Perhaps your word is not your bond and you need a different type of motivation and support to be successful.
# 2) Put your money where your mouth is.
My buddy Saint said he'd pay his friends $ 500 if he wasn't in absolutely incredible shape for his wedding six months later.
Saint didn't have $ 500 to lose, so instead he decided to just get in shape … and it worked.
# 3) Build your own Jedi Council.
Find people who are:
There might even be a droid you're looking for …
These are people you can turn to if you need advice or help. If you don't know anyone in real life, read on …
# 4) Find a training partner, hire a trainer or a trainer!
There will be days when you want to sleep and skip your workout. After a shitty day at work, there are afternoons when all you want to do is play Halo.
Find someone similar in fitness to you and train with them!
He / she will push you on days you pull and vice versa.
They can inspire and support one another, feed on each other's success, and offer hard love when the discomfort becomes too much (and yes, there will be discomfort).
Now let's say you are the ONE person in your group of friends who wants to get in shape.
Or maybe you are the only person in your office who doesn't stuff their face every day. You may not have anyone to turn to for help or advice …
Welcome, we have everything for you:
The nerd fitness community – a persistently amazing, always inspiring, never judgmental group of people who want nothing more than to help you succeed.
I've never been so excited and proud to be part of a community.
Or if you want to take it to the next level …
# 5) Take part in our coaching program: If you like the cut of our jib, consider hiring one of our nerdy trainers to hold you accountable and answer your questions.
I have been working with an online trainer for over 4 years and it's the best money I spend every month.
Work with an online personal trainer and get results that actually last. Learn more:
Real conversation: how quickly can I get in shape? How fast can I lose weight?
Today is the first day of the rest of your life.
Pick a goal that you want to achieve in the next 30 days and work towards it.
Keep it simple but specific and get started today.
But I know your next question:
"How soon can I get in shape Steve?"
We have a full article here that answers that question, but I'll give you the short, honest answer here:
You can expect to safely lose about 1 to 2 pounds per week as you start cutting down on your caloric intake (80% of the equation) and getting more exercise (20% of the equation).
I know there are absurd diets like the military diet that says "Lose 10 pounds in 7 days!" But do not believe it.
Temporary changes create temporary results!
And our goal is that you are a little healthier today than you were yesterday.
And then next year, healthier and happier than this year.
It means you should think in terms of years and days, not weeks and months:
Instead of asking, "How fast can I lose weight?" Instead, ask, "What do I need to do to develop the right habits NOW so that they become automatic later?"
Join the Rebellion – start making small changes to improve your diet today.
If you've just read these 2,500 words and are still overwhelmed, you are not alone!
This stuff overwhelms the best of us. If you're looking for something more practical, or really want peace of mind that you are running the right program, I have you!
We have three options that have helped thousands and thousands of people like you get started:
# 1) Most involved: Our 1-on-1 coaching program This is where an NF coach will learn about your situation, lifestyle and experience, and then create a training program and nutritional strategy that will fit into your busy life.
We get to know you better than you do and we have the results to prove it! Check out our coaching program if you're looking for the next level of professional guidance and accountability.
Our coaching program is like Yoda in your pocket (not literally). Learn more:
# 2) Go on your own, do it yourself: Nerd fitness trip. This is our app that you can use to get in shape while building your own superhero.
Tons of body weight workout plans (no gym required), a nutrition program that doesn't make scary changes, video demonstration exercises, boss fights, daily victories, and group challenges!
Oh, and you will earn XP and get loot all the time.
Sign up for your free trial here:
And don't forget …
# 3) Join the rebellion! We need good people like you in our community, the Nerd Fitness Rebellion. You will meet people who are trying to get in shape the first time or the 50th time, everyone who wants to improve with you.
Sign up in the box below to sign up and receive ours Rebel starter kitThis includes all of our guides for exercising at home, the Nerd Fitness Diet Cheat Sheet and much more!
Get your Nerd Fitness Starter Kit
- The 15 mistakes you don't want to make.
- Complete Guide to Most Effective Diets and Why They Work.
- Complete and track your first workout today without the need for a gym.
Big things come from small beginnings. So choose the smallest change or action you can take to get started, and then repeat each day.
Once you start building the habit you can increase the "Difficulty" level and try something a little more challenging, but it all starts with building the habit.
Educate yourself, find your inspiration, and create your support group.
Welcome to the rebellion.
Day 346, moon school bus, not all heroes wear capes, family portrait, mountain bikers