This step-by-step strategy guide will tell you everything you need to do to lose weight and get healthy starting today.
I know you have lots of questions, and I promise I’ll answer every single one of them (yes, even that one).
These are the exact strategies we tailor to each 1-on-1 Online Coaching Clients, and I’m excited to share them with you today.
In this guide we’ll discuss:
Step #1: WHY you want to get in shape (Inspiration)
Step #2: HOW to eat (Nutrition)
Step #3: WHAT to do for exercise (Move!)
Step #4: WHO belongs on your Squad (Support)
Real Talk: How quickly can I get in shape? (The Truth)
Four easy steps to obtain the Nerd Fitness “Triforce of Winning!”
“But Steve, ‘tri’ means three…”
…don’t worry about that, because Triforce!
Either way, you got this.
You can read our overall philosophy below (which has helped hundreds of thousands of people), and help you get started today!
Step 1: WHY Do You Want to Get In Shape? (Inspiration)
Let’s start here: WHY are you reading this guide?
Do you want to get in shape to:
Start dating again?
Win a weight loss competition at work?
Eventually play with your newborn son?
Grow old with your significant other?
Prove everybody wrong who said “you can’t do it?”
Because you just want to look good naked?
Have a freaking reason, friend!
Write it down, hang it up in your bedroom, tattoo it on your face, write it down on a piece of paper and staple it to your forehead.
Just keep that reason for wanting a better life at the front of your mind at all times.
With our 1-on-1 Coaching Clients, we call this “Your Big Why.”
This reason is going to help you keep going when it’s raining or you’re tired or you had a crappy day at work and you just want to binge-watch the Office and eat takeout.
In addition to having a good reason, many people get inspired by reading success stories of folks like them.
Luckily for you, we have lots of those stories on Nerd Fitness with many more to come. These are real people who love video games and books and work desk jobs (click on each to hear their full story):
#1) LESLIE THE SINGLE MOM WHO GOT STRONG AS HELL:
#2) JIMMY THE AEROSPACE ENGINEER WHO TURNED HIMSELF INTO SPIDER-MAN:
#3) STACI WHO STARTED POWERLIFTING AND FOUND CONFIDENCE:
#4) JEFF THE DOCTOR WHO TRAVELS 2 WEEKS EVERY MONTH – HE FINALLY GOT HEALTHY:
#5) CHRISTINA WHO GREW STRONG TO DO PULL-UPS AND BEGAN TO HIKE THE WORLD:
Maybe success stories aren’t your thing.
Instead, perhaps you like to get your inspiration from slightly nerdier articles from your favorite stories:
The Lord of the Rings
The Legend of Zelda
Or maybe you’re a video fan!
Well then, videos like these might make you want to run through brick walls.
#1) Here’s a video that states “When you want to succeed as bad as you want to breathe, then you’ll be successful.”
#2) Some tips from the Terminator might get you motivated too:
#3) You might shed some tears of inspiration with this one:
…like to read?
This article will make you want to start strength training today.
Why all the focus on inspiration and motivation?
Because getting in shape will never be “easy”.
The first week – while you’re excited – is fun.
It’s the rainy days and snow days and busy days at work when you DON’T want to work out that will decide whether or not you actually get in shape.
Unless you can find the discipline to push through those tough days, it becomes easier than ever to give up at the first sign of resistance.
And the name of the game is “consistent adherence.”
In other words, not skipping a workout and consistently eating healthy.
Step 2: How to Eat (Nutrition)
If you want to get in shape quickly, start making slightly better food choices!
80% of your success when it comes to getting healthy will depend on your diet – unless you are running marathons on a daily basis, you cannot outrun your fork, and you can’t out-train a bad diet.
If you’re not losing weight, it’s because you’re eating too many calories!
So, if you can work on making SLIGHTLY better food choices, and filling up your plate with plenty of protein and vegetables, you’re less likely to overeat calories!
Whether you want to count calories, cut out certain foods, or attempt a new diet altogether, this is the most important step you can take.
Here are some resources to level up your nutrition:
How to Eat Healthy (Start Here) – yes, it’s a long read. But it covers the basics and teaches you what to eat and not to eat.
The 5 Rules of Weight Loss – This guide will help you lose weight without having to go on “yet another diet.”
“How to Lose Weight: Pick the Right Diet“ – Speaking of diets, here’s an explanation of all the popular diets and how to pick the one that’s right for you.”
Short on money? – No problem, here’s How to Eat Healthy Without Breaking the Bank.
Now, most people can’t stick with nutritional changes because they try to make TOO many changes at once, their stomach freaks out and they run back to their comfort foods.
Sure, you can do things like the Keto Diet or Paleo Diet, but restrictive diets are really tough to stick with for the long term.
And temporary changes create temporary results!
My advice? Pick one food change every few weeks, and stick with it.
Here are some examples of nutrition adjustments you can make to get in shape:
Eating fewer calories per day.
Switching to diet soda.
Eating more vegetables.
Cooking your own meal once a week.
These small changes can lead to big successes in the long run.
I know how changing your diet can be overwhelming sometimes, and sticking with changes in the long term is really tough.
It’s why we built a 10-level NF Diet that tells you exactly how to transition your diet slowly so you can lose weight the right way and transform your physique permanently!
What you need to know about weight loss and healthy eating
3 Simple rules we follow every day to stay on target
Step 3: What to Do For Exercise (Move!)
Okay, so now you should be all fired up and inspired and thinking,
“Hey Steve, this Nerd Fitness stuff is cool. I’m ready to get in shape.”
Perf. Let’s get started.
A) Pick goals that are SMART (specific, measurable, achievable, relevant, and timely).
Be incredibly specific with your goals so that you can actively plan what steps are needed to achieve those goals:
“I’m going to lose 25 pounds this year by going to the gym 3 times per week for the next 6 months.”
That’s a good goal.
Alternatively, you could also work on a reoccurring habit that will indirectly help your goal.
EXAMPLE: “I’m going to walk to Mordor by walking a mile every day for a month. If I go for a walk, I win.”
This allows you to review your day/week with a simple question: “Did I do what I set out to do?”
Whichever method you decide, it’s important to be deliberate in your actions:
If you are setting goals – be SUPER SPECIFIC, write them down, and plan them out.
If you are building new habits – add them to your calendar, set phone alarms or alerts, and do them EVERY DAY.
Understand that Rome wasn’t built in a day, and Optimus Prime didn’t transform in one move. This is NOT a diet, or a quick fix, but a LIFESTYLE CHANGE. Don’t expect results overnight, or abs in two weeks. Slow, steady progress.
Next, we need to…
B) Identify your Kryptonite.
Think back to the last time(s) you tried to get in shape and lose weight.
How successful were you?
How long did you stick with it?
What made you fall off the wagon?
If you failed, congratulations!
You already know which “get in shape” method doesn’t work for you.
It’s simply the wrong piece of the puzzle you’re trying to solve.
They say the definition of insanity is doing the same thing over and over again and expecting different results.
So unless you enjoy not getting results, don’t try to get in shape the same way you did last time…it AIN’T gonna work!
If you counted calories, ran on a treadmill, and did kickboxing and you’re not happy with the results, it’s time to try something new.
Did work get busy or you went on vacation?
Was it because you actually hated exercising?
Whatever it was, you need to pick a different strategy this time.
C) Find an activity that makes you happy, and do it all of the time.
Do you like to run? Awesome, do that (just do it right).
Do you like to lift weights? Awesome, make sure your workouts don’t suck.
Maybe you like yoga, or dodgeball, or Ultimate Frisbee, or rock climbing, or whatever!
If you tell me that “I don’t like to exercise,” then you just haven’t found the activity that makes you happy yet.
Here are 40 Ways to Exercise Without Realizing It.
We’re genetically designed to be active, so find something you enjoy doing.
So if you “don’t like exercise,” it’s time to try new things until you find something that you DO like.
Sign up for a new class, join your company’s running club for a day, try out something in your basement or living room, just keep trying new stuff until you find something that you like.
And then do it as often as you can. As long as you’re consistently under your daily caloric energy expenditure, you will lose weight.
D) Supercharge your results and build a great physique.
And last but not least, learn how to get strong.
Getting stronger is one of the BEST things you can do to lose weight and get in shape.
Your body processes calories differently when you are strength training compared to other forms of exercise.
Coach Matt explains this in our video for body recomposition:
If you want more here, check out Losing Fat and Gaining Muscle (at the Same Time).
A quick explanation:
Your body needs to burn extra calories to rebuild all the muscles you just worked out during a strength training workout.
Therefore, after resistance trainng, there will be fewer calories to go around to store as fat!
This leads to lower body fat percentage and tighter muscles.
WIN WIN WIN!
My Advice: don’t overcomplicate things.
Here is a basic beginner bodyweight workout today that you can do in your own home too:
Here are 8 more Home Workouts for you to wet your whistle with.
Oh, what’s that? You enjoy working out in a gym?
Great! Here are 6 Beginner Gym Workouts you can start today.
And if you need even more examples, here are 15 Circuit Training Workout Routines to follow too!
Here’s how to start getting in shape today:
Determine your goals or habits you want to establish.
Determine why your previous attempts didn’t work.
Pick a fun exercise that makes you happy, and do it. A lot.
Get stronger than you were yesterday.
If you’re overwhelmed at the very idea of how to get in shape, I hear ya.
From bootcamps to “What is CrossFit” to Weight Watchers to paleo to vegan to Klingon, how are you supposed to make sense of all this information to find the right path?
The truth is that there is no ONE path that works for everybody.
So, if you want a coach to build a workout program and diet plan that’s specific to YOUR unique situation, check out our 1-on-1 Online Coaching Program.
Step 4: Who is On Your Squad? (Support)
Last but not least, you need support.
Yes, I understand it’s kind of fun to be an army of one: the lone ranger trying to succeed against insurmountable odds….but it’s not necessary.
Once you decide to get in shape, want to know the best way 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 inform your co-workers and ask them to keep you accountable!
Unless you like being called a quitter, you’ll probably think twice about skipping out on your workouts.
Maybe your word isn’t your bond, and you need a different kind of motivation and support to succeed.
#2) Put your money where your mouth is.
My buddy Saint said he would pay his friends $500 if he didn’t get in absolutely incredible shape for his wedding six months down the road.
Saint didn’t have $500 to lose, so he decided instead to just get in great shape…and it worked.
#3) Build your own Jedi Council.
Find people who are:
Stronger than you and work out with them.
Faster than you and run with them.
More educated than you and ask them questions.
There could even be a droid out there you’re looking for…
These are people that you can turn to when you need advice or help. If you don’t know anybody in real life, keep reading…
#4) Find a workout buddy, hire a trainer, or hire a coach!
There are going to be days when you want to sleep in and skip your workout. There will be afternoons following a crappy day of work where all you want to do is play Halo.
Find somebody who’s at a similar level of fitness as you, and work out with them!
He/she will push you on days when you’re dragging, and vice versa.
You can inspire and support each other, feed off of each other’s success, and offer up tough love when the complaining gets too much (and yes, there will be complaining).
Now, let’s say you’re the ONE person in your group of friends that wants to get in shape.
Or you’re the only person in your office who doesn’t stuff his face every day. Maybe you don’t have anybody to turn to for support or advice…
Welp, we’ve got you covered:
The Nerd Fitness community – a persistently amazing, always inspiring, never judgmental group of people who want nothing more than to help you succeed.
I have never been more excited and proud to be part of a community.
Or if you want to take it to the next level…
#5) Join our coaching program: If you like the cut of our jib, consider hiring one of our nerdy trainers to keep you accountable and answer any questions you have.
I’ve been working with an online trainer for 4+ years now and it’s the best money I spend each month.
Real Talk: 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 hope to accomplish in the next 30 days and then start working towards it.
Keep it simple but specific, and get started today.
But I know your next question:
“How fast can I get in shape, Steve?”
We have a full article right here answering that question, but I’ll give you the short honest answer here:
You can expect to lose around 1-2 pounds per week safely if you start reducing your calorie intake (80% of the equation) and moving more (20% of the equation).
I know there are absurd diets like the Military Diet that says “Lose 10 pounds in 7 days!” But don’t believe it.
Temporary changes create temporary results!
And our goal is for you to be slightly healthier today than you were yesterday.
And then healthier and happier next year compared to this year.
It means you should be thinking in terms of Years and Days, not weeks and months:
Instead of asking “How quickly can I lose weight?” instead ask “What do I need to do to build the right habits NOW so they become automatic LATER?”
Do a few push-ups.
Go for a walk.
Eat a vegetable.
Join the Rebellion – start fixing your nutrition with small changes today.
If you just finished reading these 2,500 words and you’re still overwhelmed, you’re not alone!
This stuff overwhelms the best of us. If you are looking for a bit more hands-on instruction, or you really want the peace of mind knowing that you’re doing the correct program, I got ya!
We have three options that have both helped thousands upon thousands of people like you get started:
#1) Most involved: Our 1-on-1 coaching program where a NF coach will get to learn your situation, your lifestyle, and your experience, and then build a workout program and nutritional strategy that fits into your busy life.
We get to know you better than you know yourself, and we’ve got the results to prove it! Consider checking out our coaching program if you’re looking for that next level of expert guidance and accountability.
#2) Go-At-Your-Own-Pace, Do It Yourself: Nerd Fitness Journey. This is our app that allows you to get in shape while building your own superhero..
Tons of bodyweight workout plans (no gym required), a nutritional program that won’t make any scary changes, video demonstrations exercises, boss battles, daily wins, and group challenges!
Oh, and you’ll earn XP and receive loot the whole time.
Sign up for your free trial right here:
And don’t forget to…
#3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion. You’ll meet individuals who are attempting to get in shape the 1st time or the 50th time, all who want to better themselves alongside of you.
Sign up in the box below to enlist and get our Rebel Starter Kit, which includes all of our “work out at home” guides, the Nerd Fitness Diet Cheat Sheet, and much more!
Full guide to the most effective diet and why it works.
Complete and track your first workout today, no gym required.
Big things come from small beginnings, so pick the tiniest change or action you can take to get started, and then repeat that every day.
As you start to build the habit, you can increase the ‘difficulty’ and try something a bit more challenging, but it all starts with habit building.
Educate yourself, find your inspiration, and create your support group.
Welcome to the Rebellion.
Day 346, Lunar School Bus, Not All Heroes Wear Capes, Family Portrait, Mountain Biker