Join Me At Camp Nerd Fitness

 

Who’s in charge, you or your phone? | Nerd Fitness

Video taken from the channel: Nerd Fitness


 

A Three Month Habit

Video taken from the channel: Nerd Fitness


 

Camp Nerd Fitness 2015

Video taken from the channel: Nerd Fitness


 

Get Terrible Out of the Way

Video taken from the channel: Nerd Fitness


 

Advanced Body Weight Circuit Workout | Nerd Fitness

Video taken from the channel: Nerd Fitness


 

Want to get in shape? Think in days and years, not weeks and months

Video taken from the channel: Nerd Fitness


 

Beginner Body Weight Circuit Workout | Nerd Fitness

Video taken from the channel: Nerd Fitness


 

Who’s in charge, you or your phone? | Nerd Fitness

Video taken from the channel: Nerd Fitness


 

A Three Month Habit

Video taken from the channel: Nerd Fitness


 

Get Terrible Out of the Way

Video taken from the channel: Nerd Fitness


 

Camp Nerd Fitness 2015

Video taken from the channel: Nerd Fitness


 

Nerd Fitness and Resetting the Game of Life: Steve Kamb at TEDxEmory 2012

Video taken from the channel: TEDx Talks


 

Want to get in shape? Think in days and years, not weeks and months

Video taken from the channel: Nerd Fitness


 

Beginner Body Weight Circuit Workout | Nerd Fitness

Video taken from the channel: Nerd Fitness


If you choose to join me at Camp Nerd Fitness this fall, I promise you that we will be working every day until then to make sure it’s the most engaging and inspiring 5 days of your life. I’ve seen it change hundreds of lives, mine included. I would love the opportunity for this year’s camp.

Welcome to Nerd Fitness I’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. Hey there, Camper! You made it past the gate, which means you are pure of heart and ready to have a RIDICULOUSLY AWESOME time at Camp Nerd Fitness! We have a little project for you to complete while you’re counting down the days until we’ll all be together. Don’t worry it’s easy, and it shouldn’t take more than 10 minutes.

Below you’ll see four sections of information we need to collect from. Camp Nerd Fitness is like a giant Nerd Fitness meetup, but at a beautiful retreat/summer camp. We’ll be spending the afternoon of September 18th to the late morning of September 21st living and breathing the Nerd Fitness Rebellion..

We want to bring together the most passionate and excited members of Nerd Fitness for an epic weekend of awesome. Three months ago, I watched 300 Rebels come to Camp Nerd Fitness, using 20 seconds of courage to travel (from all over the world) and sign up for new activities and classes. We attempted our first rolls in parkour, struck our first pose in a yoga class, tried sword fighting for the first time, and more.

Camp Nerd Fitness 2016 was amazing! For the third year running, a crew of brilliant Headmasters, dedicated volunteer Wizards, and hundreds of nerds looking to level up their lives descended on the mountains of northern Georgia. Look for our staff holding Camp Nerd Fitness Shuttle signs and wearing Nerd Fitness shirts.

Check in with our staff at the Arrivals Lobby at the top of that escalator in the Domestic Terminal. They will give you a meeting place and time to come back and be escorted to the shuttles. Nerd Fitness: A fitness website for nerds and average Joes.

Helping you lose weight, get stronger, live better. Camp Nerd Fitness 2015: To learn more and sign up to get a first chance at Camp NF tickets, visit: http://campnerdfitness.com/. (dramatic string music) When members of the Nerd Fitness Community gathered for camp this year, they knew going in it was going to be different.

What they didn’t know is it would be the genesis of a hero’s journey. This year’s camp included the introduction of the camper’s cup, houses, jewels, and a.

List of related literature:

After completing afitness assessment or movement screen, a personalized fitness program is developed based on individual results and current fitness.

“Introduction to Recreation and Leisure” by Human Kinetics
from Introduction to Recreation and Leisure
by Human Kinetics
Human Kinetics, 2013

Facilities should consider offering classes, clinics, and workshops on specific fitnessand healthrelated topics to their members and users.

“ACSM's Health/Fitness Facility Standards and Guidelines” by American College of Sports Medicine
from ACSM’s Health/Fitness Facility Standards and Guidelines
by American College of Sports Medicine
Human Kinetics, Incorporated, 2012

All members must try to attend sharirik at least once a day, i.e, physical exercise routines, comprised of calisthenics, simple drill, and games.

“Politics After Television: Hindu Nationalism and the Reshaping of the Public in India” by Arvind Rajagopal, Professor of Media Culture and Communication Sociology and Cultural Analysis Steinhardt School of Culture Education and Human Development Arvind Rajagopal
from Politics After Television: Hindu Nationalism and the Reshaping of the Public in India
by Arvind Rajagopal, Professor of Media Culture and Communication Sociology and Cultural Analysis Steinhardt School of Culture Education and Human Development Arvind Rajagopal
Cambridge University Press, 2001

Childrenand adolescents with SCIsneedto participate inadapted physical educationand recreationalactivities, withgoals ofcardiovascular fitness, increasedaerobic capacity, muscle strengthening, and endurance (111,112).

“Spinal Cord Medicine” by Denise I. Campagnolo, Steven Kirshblum, Mark S. Nash, Robert F. Heary, Peter H. Gorman
from Spinal Cord Medicine
by Denise I. Campagnolo, Steven Kirshblum, et. al.
Wolters Kluwer Health, 2011

People who join private fitness clubs might be more motivated to exercise by the opportunity to meet new people and to socialize with others than are university-based exercisers.

“The Psychology of Exercise: Integrating Theory and Practice” by Curt L. Lox, Kathleen A. Martin Ginis, Steven J. Petruzzello
from The Psychology of Exercise: Integrating Theory and Practice
by Curt L. Lox, Kathleen A. Martin Ginis, Steven J. Petruzzello
Taylor & Francis, 2016

Eagerness and motivation to join Questions: When are you planning on making your decision to start a fitness program?

“Health Fitness Management” by Mike Bates, Mike Spezzano, Guy Danhoff
from Health Fitness Management
by Mike Bates, Mike Spezzano, Guy Danhoff
Human Kinetics, Incorporated, 2019

How frequently will participants be willing to come to the exercise classes?

“Foundations of Physical Activity and Public Health” by Harold Kohl III, Tinker Murray, Deborah Salvo
from Foundations of Physical Activity and Public Health
by Harold Kohl III, Tinker Murray, Deborah Salvo
Human Kinetics, 2019

I’ll be fit to join up in a couple of months more, Rilla­my­Rilla.

“Rilla of Ingleside: Top Canadian Author” by L.M. Montgomery
from Rilla of Ingleside: Top Canadian Author
by L.M. Montgomery
VM eBooks, 2016

In fact, our first fitness challenge was one of the closest experiences we’ve shared as a team.

“Culture Wins: The Roadmap to an Irresistible Workplace” by William Vanderbloemen
from Culture Wins: The Roadmap to an Irresistible Workplace
by William Vanderbloemen
Smashwords Edition, 2018

We must all do our best to help participants improve the quality of their lives through a safe, effective group fitness experience based on scientific research, sound principles of instruction, and FUN!

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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370 comments

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  • 30 jumping jacks? Good thing I don’t have any downstairs neighbours.

    In all seriousness tho, great workout. I can’t afford a fitness studio membership, but I’m still looking to build some muscle, so this is perfect!

  • What if social media is how you make your living, though? I get all my customers through social media I do art freelance, and most of my sales come through posting “sketches available” on my feed, and people responding. I can’t just delete it, I need it to pay my rent! FB can go though.

  • I always put pressure on myself thinking if it’s less than 30 minutes, it’s somehow not valid. I think I’ll start working on habits in 5 minute intervals. The walking thing is hard for me…so I may try that with one block.

  • I can’t do regular push ups due to weak wrists/joints. The pain becomes unbearable after doing five of them. Should I do them holding onto a table to lessen the pressure? Because that seems to work almost without pain.

  • I love the energy that Steve has & can only hope to feel that in time. We are in our early 60’s so starting this healthy eating late in life feels like I can not look at years….just take one at a time. I will use this days option……going forth to plan my nutritional changes one day at a time!

  • Mind = Blown!
    When you stop and think about it, this makes perfect sense! I’m going to have to start thinking differently about how I handle my health and fitness.

  • You could just turn off your notifications when you want to avoid distraction. Or leave it in another room, I do that some weekends.

  • I would love to try and learn modern style calligraphy. I’ve dabbled in gothic styles but the modern cursive looks so nice. Guess I’m going to have to get ready to suck:D

  • What to do on the alternate days? Please reply as I am desperate to know this. I want to lose my body fat. Thanks for making such an amazing video. Really appreciate the concern shown in guiding. Have a nice day… Waiting for your reply mate.

  • I was updating my instastory as my subscription tab loaded and show me this video. I take personal offense of that. Lol jk. Edit: This video actually doesn’t piss me off at all, so try harder Steve.:-p Though it may actually because I’m lucky for some reason my phone just won’t give me any push notifications if I close the apps, which I do every time because I can’t stand seeing too many tabs (I also hear it wastes precious battery life so ye). This can be infuriating at times, especially when I work with other people because it makes me harder to reach, but in terms of control and productivity the “error” in my phone actually helps me: I only check social media when I have to (i.e. checking LINE or e-mail for co-worker texts) or when I’m taking a break. I also have developed enough self control to actually stop when it’s time to stop, e.g. I take a 5 between work sessions and that’s the amount of duration I’ll use to check social media instead of saying “b-b-but I haven’t liked all the cat videos”. The other good news is, I love what I do enough that sometimes it doesn’t even take me a whole break session before I close the social media tabs and do something else work/productivity related, such as taking notes for future reference or blog ideas.

  • Bookmarked this video as a reminder to do it every day, just did 1 circuit and im sweating like hell, I’ll do 1 circuit a day for now and up the ante as I get used to it. Really easy to follow video.

  • Great work Steve headspace is cool thanks for that tip as well how cool would a joint vlog be between u and Andy? Thanks again for all your hard work.

  • Hi Steve! I also use the 5 minute journal, its great! By the way I loved you book “Level up your Life” and made a video review about it on Youtube. Lots of greetings from Germany.:-)

  • Not gonna lie, I only did one circuit because I honestly couldn’t do anymore. I can feel the burn in my legs. I’m not obese but I don’t like looking at myself and just being disappointed and sorry for myself. But now I’m done feeling like a little bitch and I’m gonna prove to all of them that I gots the swagger. One day at a time.

  • Just tried this for the first time and my legs gave up after the first circuit.
    Hopefully I’ll come back and edit this comment saying how much better i’m doing soon.

  • Learning is a process, you make mistakes. But, well… Mistakes are useful. They teach you what NOT to do. You learn what you don’t like, and how to do or make things that you DO like.

  • Recently just stumbled across your video, this is exactly what I was looking for. A simple at home workout routine. After trying your regime for a day I’ve really worked out a sweat and realized how out of shape I really was. I only made it through one circuit. haha.

  • I have about 80 lbs. to lose, which has been overwhelming for me to think about. This video has made me feel the goal is achievable. Thank you, Steve.

  • are some of these exercises be too much for a knee injury? i have some early on arthritis from a sports injury a while back and don’t want to cause too much stress on it.

  • About 200lbs, I’ve trained MMA and BJJ but have never been in peak shape, due to a fondness for beer and pizza. After a few months with no real exercise, I did one set on Tuesday and was still sore today (Thursday) when I did 3 sets. Had to pause on the 2nd lunges and a few times during the 3rd set, but I feel great afterwards. Thanks for showing beginners a realistic way to reach their goals. No equipment = no excuses!

  • is this more for losing weight or getting muscles??
    because I’m a really skinny mofo and if I lose more weight I’ll be nothing more but a spooky skeleton

  • Can someone tell me the name of songs in the background? Damn he’s so handsome. This video gives “good ole times” vibes. As if life was much better in 2009. I’m doing beginner circuit for almost a year now. And I’m gradually increasing the frequency.

  • I was at 120kg in january and lost 30kg just by eating less/better. I decided to finally get some fucking workout going. I admit I only managed to do 1 cycle today (and really felt how fucking out of shape I am) but I’m definitely going to do this regularly now.

  • Without doing the whole circuit everyone can make a video and say 10
    Reps this and 20 that. Neither you look like you have well toned muscles nor do you sweat a set in your video. There are better videos in YouTube for intensity training I am sure!

  • I am an extremely shy person and that’s one thing I want to start working on socializing more and just getting out of my comfort zone. I am terrible at communicating and get super anxious when in a room full of people, so I tend to stay in my house most of the time. But Steve’s pep talk is totally true. Everyone isn’t perfect right from the beginning. It takes time and practice. So I’m going to socialize more and hopefully make a few friends in the process! Thanks Steve for the video, I really needed to hear some encouraging words!

  • Depends on the body type of the nerd is he obese or skinny? He must be talking to some pretty fit nerds if they can do 5-10 pull ups and dips too and push ups too. You’re pretty much strong enough to begin planche/front lever training. Besides you need to master straight arm strength first.

  • I’m 17, and weigh about 190 pounds. I decided to give this a shot today, and nearly made it through the first set, but began to get nauseas after I finished the plank. I’m sweating quite heavily. I’m 5’7, and really out of shape. I plan to do this every other day until I can get at least one set, and so on. I’m starting fresh today, and I’m not sure how to really go about eating healthily since I’m quite the picky eater, and my mom doesn’t often cook dinner. Either way, it’s a start. If anyone has any tips for eating more healthily, please do let me know. Also, most of my house is carpeted; I had a hard time balancing on the carpet. Is there a way to make things easier? There’s no wood flooring in my house and the tile isn’t flat, so that’s sort out out of the question. Anyways, I’ll be doing this for the rest of the summer, and then in the fall when things start to cool down (it’s about 95 degrees this time of year where I live, and feels like 100) Ill probably do some cardio if I’m still having difficulties with these reps by then. I’m not aiming for a 6 pack, rather just to get back to a healthy weight and have a decent amount of muscle tone.

  • Bookmarked this video as a reminder to do it every day, just did 1 circuit and im sweating like hell, I’ll do 1 circuit a day for now and up the ante as I get used to it. Really easy to follow video.

  • I’ve struggled a lot with having healthy and sustainable habits surrounding foods, fitness, and frame of mind. I’ve either been too harsh or have had no boundaries at all. Even now, after a week with Rising Heroes (and doing really well), I struggle to feel proud of myself. I have reservations about my success because it hasn’t lasted in the past.

  • Hi hi! Have you considered fast abs magic (google it)? Ive heard some extraordinary things about it and my auntie got amazing 6 pack abs and lost a lot of belly fat with it.

  • Awesome video, this is the motivation to keep me on the path that I’m currently on. I’m really terrible at talking to girls and expressing my feelings about then in a way that is correct, and it’s something I actually right now am working on as there is this girl that I’m currently trying to get with.

  • Is this going to build some muscles for skinny guys or it will only burn fat? and should I do it everyday or 3 times a week? and thanks in advance:D

  • I auditioned for a musical this week and for the first time ever indicated interest in one of the lead roles.

    And I completely SUCKED at the dancing portion of the audition at callbacks yesterday.

    But, I made it into the ensemble and got a small, fun solo! Being willing to be a not-so-great option for the lead role helped me to feel like a pretty stellar auditioner for the ensemble. I guess sucking at something isn’t the worst thing ever.:)

  • This video has made me realise why I’ve been more successful at journaling this year. I got the Calm book from the people who do the mediation website/app. In the book they have pages for journaling three standard questions that form the jurnal entry. I got a notebook and started in that and have been going strong since the begining of the month usually my journals last a week and I forget.

    The other habit I wanted to develop was yoga, being a member of NF Yoga has helped, but I didn’t always have time. So instead of the main sessions every day, I dipped in to the mini sessions when time was short. Results build the habit, this week I touched my toes for the first time. Those mini sessions have worked wonders.

    https://www.amazon.co.uk/Calm-mind-Change-world-x/dp/0241201950

  • I’m not with NF anymore…but I looked into it last year and it was the kick I needed to drop 60 pounds last year and hopefully more this year. Got the mindset and knowledge needed from everyone in the forum’s. Here’s to another year of progress!

  • I have honestly NEVER thought about my fitness in terms of days and years…other than knowing abstractly that lasting success comes with a lifestyle change. A lifestyle change I haven’t seemed able to make! The longest I was able to think forward was a few months, which has made me anxious, results oriented, and frustrated when for whatever reason I don’t see the progress I expected. But days and years…hearing that for the first time I think it makes so much sense! Visualizing long term goals and focusing on the day to day, not getting hung up on milestones or hitting progress markers. That mindset forces me into being comfortable with and enjoying the process, because it involves COMMITMENT to a LONG process. Thanks for the mindset change!

  • Yeah for embracing our inner suck! I am terrible at drumming… but because of the “Embrace Your Inner Noob” quest, I am waaaaay less terrible than I was 6 months ago when I used 20SOC to walk into my first drum lesson! I even just recently hit a milestone loot drop… and bought my first drum kit!! Thanks NF!!

  • I had this realization a year ago, and I’ve gradually turned off all notification sounds including text messages. That way, I only see the notification if I actually look at the phone. At home I often leave it in another room to charge. People who have something urgent to say can call me.

  • I had this realization a year ago, and I’ve gradually turned off all notification sounds including text messages. That way, I only see the notification if I actually look at the phone. At home I often leave it in another room to charge. People who have something urgent to say can call me.

  • True. All true. As someone who used to always be absorbed into my devices (still am, to an extent) I find it horrific that you can’t really go out anywhere anymore without the masses being sucked into them. The worst is going to a concert where everyone is RECORDING! YOU’RE AT THE SHOW! WATCH IT LIVE! Nots on a 7″ screen!!! Ugh. I cant wait for some sort of EMP to make it all irrelevant.
    BTW, who DISLIKED this video?

  • mine is Ballet…. like, whoa you should see me try and ballet it’s comical really! but I have classes every Tuesday evening, and I can at least say that I’m less “sucky” now than when I started a month ago.
    By the way, this video was AWESOME! Great editing, funny clips, clear sound, and humorous text I hope you had a blast making this, because I think it showed through!!

  • what about a 61 year old grandma needing to lose a “very” large amount of weight and very out of shape…… will this work for me?

  • I try so many new things that I actually suck at finishing anything… I love knitting, but I have five projects started. I love playing keyboard, but I did not touch it so long so I forgot to read notes…that list is endless. Do not get me started with video games I did not even opened yet so I do not even know if the disk is damaged or not.

  • Hey Steve, just wanted to drop a quick note and say that I’m really enjoying these thought process videos. I started the Nerd Fitness beginner body weight workout 2 years ago and I’ve done that and only that 1-3 times a week since then. Slow and steady I’m now leaner and stronger than ever at 33. I never really stepped it up by using heavier weights or changing the routines much. I think it’s time to do that. Thanks for all that do you, keep it up. PS I’m friends with John Berardi and he said that you two hung out in Colorado (?) a few months ago, he has a lot of respect for ya.

  • I seen this at the right time, I have been struggling with my weight issue and this has given me the incentive of getting on the right track. I am now looking forward to plan for tomorrow and taking it day by day. Thank you Steve

  • 30 jumping jacks? Good thing I don’t have any downstairs neighbours.

    In all seriousness tho, great workout. I can’t afford a fitness studio membership, but I’m still looking to build some muscle, so this is perfect!

  • The next decision I’ll make to be healthy and debt-free is to eat a healthy home-cooked meal. I’ve definitely struggled with this but am getting at better at living for today!

  • This was really helpful. My next decision is to go to the gym. I totally struggle with the “yo-yo” thing with fitness. It is hard for me to stay in the moment. I will keep working on it though. Heroes Rising and NF are fabulous. Thank you.

  • Actually, that is the main reason that kids learn things with more ease than adults. Yes, their brain might be a bit more flexible to learn new things as well, but that’s not the main thing. The main thing is that they expect themselves to fail. And to get back up again. And fail again. They are not embarrassed about failure. They just keep trying until they finally take their first steps, can ride the bike down the road, play their first melody on the recorder, hit a baseball or whatever. They don’t see the terrible. They see the improvement. I started playing golf a few years back, without doubt the most complex and complicated movement I ever tried to learn. I just kept missing the ball completely (still happens sometimes btw… so embarrassing). Everybody raves about how quickly children learn to play golf compared to adults. Well, let me tell you a secret: they miss the ball as well… not once or twice but many times. But while most adults die of embarrassment when it happens and sneak of the driving range, making a vow to only play golf in the dark when nobody is watching, children just keep trying until it works. And that’s most of the secret of childhood learning.

  • I love the energy that Steve has & can only hope to feel that in time. We are in our early 60’s so starting this healthy eating late in life feels like I can not look at years….just take one at a time. I will use this days option……going forth to plan my nutritional changes one day at a time!

  • Hello there, have you heard of Bellyfattack yet? Simply search on Google. There you will discover a beneficial free video presentation by a well-known medical doctor revealing the best way to burn extra fat. It made it possible for Andrew to eliminate his abdominal fat. Hopefully it will work for you also.

  • Tried some punches on the speed bag earlier today; it’s been months since I’ve done any actual karate stuff and it felt great (minus the joint soreness…) to get better and not sucking at stuff again

  • for me its yoga. I hate pushups tbut yoga incorporates pushups and other body weight exercises which help me become stronger. So, while I keep yoga going ( hopefully to get up to 1 hour a day 3-4 days a week), I am slowly ( like super real slow), started adding weights. i have not lost weight, but I do not wear size 14’s and the size 10’s are starting to get a loose too!
    poco un poco…

  • Everything you are saying is true. It’s one day at a time that we live, so make each decision to eat and exercise a one day at a time kind of thing too. This really works. I have 25 lbs. to lose and I know I can do it this way. Thanks for being there.

  • Great video!
    I’m not in the best shape but at first I thought it would be easyish, at least the first set…it wasn’t
    I can do each of them individually or two together…but add them all up and they were really difficult.
    Well I plan to continue this the best I can and Ill try to add more each day.

  • Thanks, I needed to hear this. My fitness journey has been paused lately because of a couple injuries stopping me from lifting and lately running and I was worrying too much about how I was better a few months ago before my injury, or how far behind I’ll be in a few months when I can finally start lifting/running again, but I’m healthier than I was 1 year ago, and I’ll be healthier in 1 year than I am today. I can’t worry about where I’ll be in a month and just concentrate on the healthy choices I CAN make today, which right now is eating right.

  • My gymnastic rings arrived yesterday and I’m still not strong enough to do a pull-up, but I had fun with them and am ready for my journey of suckitude. Let the critics sit on the sideline while the people of action get in the arena and wipe the sweat from their brow.

  • Steve (and the whole NF team and community), this speech and your website continue to be an inspiration to me every single day. Thank you, and game on!

  • Without doing the whole circuit everyone can make a video and say 10
    Reps this and 20 that. Neither you look like you have well toned muscles nor do you sweat a set in your video. There are better videos in YouTube for intensity training I am sure!

  • I used to walk two miles to work and back and I did this for several years. Then my father got sick and I never knew when I would need my car, Needless to say, I got out of the habit and now I don’t exercise at all. What can I do to motivate myself?

  • I had a baby 7 months ago and have been on my ass since. I used to be in great shape and didn’t think getting started would be a challenge but this workout made me break a sweat and I realized just how out of shape I am.

  • Just came across this video. I’m about 30 pounds over weight and am going to start this today as soon as I’m off work and do it 5 or 6 times a week. Hopefully in a month or two I can drop this weight. Wish me luck

  • I’m pretty bad at playing bass but I got roped into playing it for a beginner jazz band so I guess I’m going to get a lot of practice being bad and getting better

  • I’ve struggled a lot with having healthy and sustainable habits surrounding foods, fitness, and frame of mind. I’ve either been too harsh or have had no boundaries at all. Even now, after a week with Rising Heroes (and doing really well), I struggle to feel proud of myself. I have reservations about my success because it hasn’t lasted in the past.

  • I decided a few years back to start making my own clothes. And I was awful at first, my first efforts had terrible seams, horrid color combos, there was a lot of wailing and despair. But I kept at it. Now, I’m turning out reasonably decent seam work, and I even like some of my ideas. Give a couple more years, and I’ll mentally upgrade ‘decent’ to ‘okay’, or maybe even ‘good’.

  • I did this a few weeks ago and it was hard at first, but after a week or two it’s much better, and I’m not checking it every 10 minutes. Now it’s every 1/2 hour (email). I’m considering getting rid of the internet at home (I have it at work and can go to the local coffee shop) as it’s very addictive and makes it easy to spend time in activities that don’t contribute to my quality of life.

  • I’m an athlete. Quite good at sprints, so so at distance, but when it comes to throwing, I totally suck. But over the past several weeks, I’ve taken up shot put, discus and javelin, to broaden my range of events. Had my first go at javelin the other day and managed 12 metres when everyone else was throwing 20, 30, 40+, including another guy new to javelin who threw 30 meters.:)

    But I will keep at my throws, they are fun in their own way. In fact, I’ve teed up a bit of discus practice tomorrow afternoon before regular training.:)

  • Im 17 Years old with over 17k followers on Instagram, I have quality videos on workout techniques and flexible dieting. Look into my channel Its perfect if your trying to attain your dream body wether you want to lose weight, gain muscle or get shredded. Give it a look and let me know what you think.

  • Thank you Nerd Fitness for an easy, but effective way to do a body weight circuit workout!
    Granted, I still can’t even do one proper pushup, but I hope one day I can and many more!

  • In January, I weighed 288 lbs (I’m 5’7, so that’s extremely over weight) and I started working out. I tried this circuit then when I was fat as hell, but I couldn’t get through the squats. I started doing simple cardio, elliptical and swimming alongside eating really clean. I now weigh 230 lbs. I tried this circuit today and I finished it! tired as hell! I’m definitely going to add this to my routine! Thanks Steve!

  • The concept of selling an idea. Not just liking something, but really getting people on board with something. Whether it’s the idea that we’d be good friends, or a product, or even joining a team (as friends) to build a product together. The crazy thing is that I feel like a pretty likeable dude, but for some reason it’s not necessarily enough. Been working at it though.

    But something more simple would be Guitar. Definitely need more work, especially if I want to write songs.

  • Start with negative reps:) Do deadhang from the pullup bar? Or you could do inverted roles. You can choose from these 3 options. I personally began w negative reps combined with 30s hangs. Now I’m nearing 20 pullups after a year of training. Not too tough but it’s still progress.

  • I bought a mandolin last year, and never really did anything with it. I hated how bad I sounded and how loud the bad was:) So I will play the mandolin for five minutes today. I promise!

  • Pull ups! I suck at them so much. But I have my pull-up bar installed and I hang off of it any time I walk by it. I bought some pull-up bands too, so those should be here on Monday, and those pull-ups are going to get a whole lot better!

  • Great video Steve! I’ve been following you ever since you started NF and have seen your incredible progress! The “make permanent changes” part really hit home with me.. I hope I’m in a better shape a year from now than I am today.. one brick at a time! FOR THE REBELLION!!

  • my next move is to exit youtube before I get on the wrong side again:P
    Thanks for all your Work and the amazing motivation that you give me Rebel One!
    For the Rebellion!!

  • Thank you Steve. I really needed this post today. I was up all night last night worrying about my most recent backslide. I’m coming up on my 1 year anniversary of joining the Rebellion and I’ve fallen back into bad habits over the last month or so. For the past few days I’ve been consumed with trying to find the perfect workout routine/schedule, and when to restart.
    This post came in just in time and I’m going to try my best to just focus on TODAY. Thanks again brother!

  • Not gonna lie, I only did one circuit because I honestly couldn’t do anymore. I can feel the burn in my legs. I’m not obese but I don’t like looking at myself and just being disappointed and sorry for myself. But now I’m done feeling like a little bitch and I’m gonna prove to all of them that I gots the swagger. One day at a time.

  • I’ve already made a wise decision, and joined “The Rebellion, and am 3 weeks into my fitness journey. So glad I found NERD FITNESS:)

  • Pull ups! I suck at them so much. But I have my pull-up bar installed and I hang off of it any time I walk by it. I bought some pull-up bands too, so those should be here on Monday, and those pull-ups are going to get a whole lot better!

  • I’ve always wanted to be an actor, but I’m so shy and I shake horribly when I talk in front of people. I made a commitment that by my birthday next year I’m going to audition for something. I’ve got a deadline and now I have to meet it!

  • Excellent message! I’ve had a similar experience. When I stopped worrying out the results on a weekly basis and focused on the work on a daily basis and the results over the long term everything started to click. Consistency > novelty. Consistency > intensity. Hard work forever pays.

  • It would be a shame for you not to bulk up when other people accomplish it so easily with Lean Body Blaster (search for it on google).

  • I try so many new things that I actually suck at finishing anything… I love knitting, but I have five projects started. I love playing keyboard, but I did not touch it so long so I forgot to read notes…that list is endless. Do not get me started with video games I did not even opened yet so I do not even know if the disk is damaged or not.

  • its a bit late but anyways… cardio doesent hurt, its like high repetition training on your legs, so if you are 100% focused on your legs size you might want to reduce it a bit.
    But as long as you eat right and assume the right amount of calories to sustain your cardio its not going to hurt you…

  • Summary of video begins at: 11:17 // Gamification of daily life was also done by Jane McGonigal, who used gaming mentality for recovering from a stroke and rebuilding her life. Her daily challenges were things like walking across the room vs jumping from airplanes, but the principles are the same. Set your own daily goals and give yourself mental rewards. Jane McGonigal site is at superbetter.com and recommend checking her out.

    I agree that this idea of gamification of real life makes a lot of sense as a goal setting methodology and to set challenges to work towards. Having played World of Warcraft (WOW), like Everquest game, have often thought that daily real life shares aspects with the video game.

    But do be careful in your adventuring. From the video game Skyrim “I used to be an adventurer till I took an arrow in the knee”. In real life rocks rolling off mountains can lead to ultimate demise with game over. There is no need for a “bucket list” in WOW because if you die then you are resurrected and play goes on. RIP to Scott Dinsmore.

  • Thanks Steve for the inspiring & fun to watch session. You are truly inspiring & motivation for anyone who truly want to Level-Up their life. I am truly motivated to Level-Up my life by watching this & will create something for other people achieve the same. I have your course and will follow it diligently. Hope i get to meet you someday and be a part of your Epic Quest of Awesome! I will try my best to live a life of passion & devotion into making others lives better in the process as well. And congratulations on achieving your goal of giving a Tedex Session. And thanks again for the motivation!

  • Having struggled re-adjusting to life on my own after my mum passed away in 2013 I’ve struggled for years to find the motivation and time to dedicate to getting in shape/fit etc. struggling with various problems, I started years ago Steve after splitting up with my first love but never managed to carry through with it because of the “weeks and months” frame of mind. And again this time having started to dedicate the time fitness again after splitting up with a long-term girlfriend. However, this is now 4-5 months down the road, which is longer than last time and I’m still going have started seeing results. Now I want to lose weight too and I believe finding yourselves I have another weapon at my disposal to keep me down the road I want.

  • Just in case anyone doesn’t know this guy created a website where you can dive in to this. Nerdfitness.com:-) A 6 week challenge starts August 3rd and that’s your chance to hit level 2 in September:-)

  • Love the concept, but a few flaws; was lacking practical advice on how to finance this journey, and I wonder how he was bettering the world or his career chances not out to just enjoy himself. Without this, could interpret him as just spoiled and self-centered, which he probably is not.

  • I tried doing this workout two nights ago and man that was rough! I was able to do all three sets, but was sweating up a storm and my heart was beating a million miles a minute midway through the first set. I had to drink a lot of water in between sets and rest for a few minutes in between. I’d say I’m about 35 lbs. overweight and hope to do this exercise every 2-3 days to get a start on my goal to lose it. The push-ups were easily the most difficult for me to do. By the second set, I was struggling to do more than two in a row without stopping. Hope it gets easier as I continue this as a routine.

    Does anyone have any tips on what they do on the days in between for cardio? I have an elliptical machine at home and try to use that for 30-60 minutes, but maybe someone else has a better suggestion?

  • Hi there, have you tried “BELLYfatTACK” yet? Simply google it and you will spot bellyfattack.com There you will find a useful free video by a respected medical doctor revealing the way to get rid of extra fat. It made it easier for Madellane to get rid of her belly fat. I will probably give it a shot. I hope it works for you also.

  • GREAT video! Also a fitness and videogame fanatic, and love real life too. Thanks for the reminders and effective focus strategies!! Real life game guide.:)

  • About 200lbs, I’ve trained MMA and BJJ but have never been in peak shape, due to a fondness for beer and pizza. After a few months with no real exercise, I did one set on Tuesday and was still sore today (Thursday) when I did 3 sets. Had to pause on the 2nd lunges and a few times during the 3rd set, but I feel great afterwards. Thanks for showing beginners a realistic way to reach their goals. No equipment = no excuses!

  • Awesome video, this is the motivation to keep me on the path that I’m currently on. I’m really terrible at talking to girls and expressing my feelings about then in a way that is correct, and it’s something I actually right now am working on as there is this girl that I’m currently trying to get with.

  • I have always thought that to change myself for the better that I have to make some drastic change, thinking by the brick by brick strategy sounds great and I can’t wait to start, I think I’ll start today XD, thanks Steve.

  • Tried some punches on the speed bag earlier today; it’s been months since I’ve done any actual karate stuff and it felt great (minus the joint soreness…) to get better and not sucking at stuff again

  • One of my heroes. Not only is he living his dream, he’s created a transformational fitness tribe and is showing them how to live their dreams too.  Complete rock star.

  • Had to take a lot of breaks but eventually I got through it. Got way too light headed and too much heavy breathing to push through it all. Eventually I’ll get to the point I can do it in one go.

  • I volunteer at a summer camp where I’m not allowed to have my phone with me for an entire week. At first, there’s that (for lack of a better word) separation anxiety but then it actually starts to feel freeing. By the end of the week, I’m kind of disappointed to get it back because I know I’ll fall back into my terrible habit of wasting hours mindlessly scrolling. The last month or so, though, I’ve consciously cut back on how much I use social media, and I’m happier.

  • This is not brutal unless you never workout or are a couch potatoe type in bodyweight 500 challenge,body weight 500,body weight 1,000 challenge those are brutal but this is still a good workout and all you have to do to make it harder is add more reps.

  • 100% agree with living life deliberately. Life is more important than video games, and living a love-centered life is all that is important.

  • I bought this journal for 20 bucks… write down “3 amazing things that happened today”. zilch, NADA, nothing made me realise how shit my life is. Thanks ��

  • Every time i exercise, i feel like i haven’t done anything with my left arm, despite i’m doing the exact same thing as with my right arm. Is this normal, or i’m doing something wrong? And i don’t think that my left arm is stronger, because i’t right handed…

  • Is it cool if I add like 10-15 sit ups to this or will it fuck up the routine? I’m mostly trying to get off drugs and working out helps

  • Thank you for the motivation sir. In a culture where you are shamed for being an amateur, it’s good to be reminded not to care what people think.

  • Hello, have you heard of “Belly Fat Blaze” (search on Google for it)? There you will find a beneficial free video. This made it easier for Donna to get rid of her belly fat. I hope it will help you too.

  • Hi Steve! This is great! I’m going to spend 5 min per daystarting today on ORGANIZING! I’m terrible at any type of order in my life as it’s all just a bunch of things i want to do at the same time in my head so i’m going to try by learning ToDoIst which i already belong to. Thanks for this!

  • I went on a cruise for 10 days and had no phone signal or internet and I was amazed how often I still checked my phone. Real eye opener to its impact on me.

  • Yeah right… Many of us forget one simple thing about this guy’s personal adventures and how he achieved them… Money…

    The Money he gots and how he got it when other people while he was jerking his ass off playing zelda and everquest were sweating for 7dollar per hour to support their house and family… fucking capitalism… People around the globe are starving and we here aplause guys that managed to unhook themselfs from a fricking game.. Pathetic

  • You know that is very true a person can do every thing they think will get them to the next level but our brain is not on the same wave length and we just end up doing the wrong things. I just turned another year older would like to ensure my self many good years to come but ill need to be as healthy as humanly possible so this is a great way to start days and years.

  •  that was fucking amazing… I gotta tell u man, i subscribed to ur site… dint pay much attention to ur mails… although i hv joined a gym and working out, int. fastin and HIIT and all, but i dint knw, u were such a genuine guy!!! kudos to u!!! m fat ritenw… I’ll let u knw abt my personal level in about 8 months!!! best of luck fr ur journey!!!:)

  • In the wise words of Jake the Dog (Adventure Time) “Dude, sucking at something is the first step to being sorta good at something.”

    I’d really like to be able to play the piano!

  • I went on a cruise for 10 days and had no phone signal or internet and I was amazed how often I still checked my phone. Real eye opener to its impact on me.

  • The concept of selling an idea. Not just liking something, but really getting people on board with something. Whether it’s the idea that we’d be good friends, or a product, or even joining a team (as friends) to build a product together. The crazy thing is that I feel like a pretty likeable dude, but for some reason it’s not necessarily enough. Been working at it though.

    But something more simple would be Guitar. Definitely need more work, especially if I want to write songs.

  • Steve this is a great video thanks for making it man! I find that I get myself caught up in weeks and months all the time, but when I make the most progress it’s when I think in terms of years and then focus on the day to day actions to get me to where I want to go. Thanks man! For the Rebellion!

  • This is fantastic to hear, Steve. We all know you struggled in the past, before you started Nerd Fitness, but it is also really important and heartening to hear that you are still struggling. Referencing Daniel’s article from the other day, your APD might be high, and you might be on a way better path, but struggling with focus and not backsliding when roadblocks pop up this is something that happens to everyone. Especially for your long-time readers, it’s important to know the skills to cope with this when it happens, and not to let those backslides go on for too long. After a not-optimal relationship and getting out of it, I have just torn myself up and out of a two year-long backslide, cooking more often, no longer snacking, drinking plenty of water, and alcohol only one day a week. Now that I’m back on point with my food game, I’m ready to get back into working out. This was just what I needed to hear right now! Thanks for everything, Steve.

  • Great video. I love the Shrek carriage “are we there yet?” lol. Hilarious! I do struggle like most people I imagine, to stick to making permanent changes and thinking too much in the future and at times setting unrealistic goals. I need to lose approximately 30 lbs. I want to lose it slowly and by making healthy changes to my lifestyle. I tend to eat too much carbs and I need to stay away from sugar, the worst kind of carbs lol. I do have a bad hip and walking for long distances is not an option. I love hiking but I have to be very careful because of the uneven ground. I will start by being more active on a small scale and then up it as I feel more comfortable. Even just a 5 min walk and eventually up it to 10 min and so on. I will stay away from sugar as much as possible and reduce the carbs in regards to breads, pasta, rice, cereal, etc…… I love the emails I get from Nerd Fitness Rebellion. Very interesting and it actually makes me think of stuff, which is good lol.

  • A positive and hopeful word of caution…I started ‘journaling’ right after college, when I had to quick drinking and get off the weed…that was 25 years ago. I know I’ve probably missed days, but not many and because of this habit I have closets full of journals that I just don’t have the heart to recycle. I’ve tried journaling electronically, but it’s just not the same.

    Thank you for everything you do, you are an inspiration to us geeks and beyond!

  • A million things. But today, it is the dusty, out-of-tune guitar in the corner. I’ve owned a guitar off and on for 20+years and still can’t play decently. 15 minutes. Today.

  • I am 73 and struggled with weight all my life. I once weighed 265 at my highest weight, age 50. At that point I did make some life changes and kept the weight off for years. I stayed at around 155 to 165. Recently, I find I am gaining again. Have Osteo problems and a really bad knee. You are great and I agree with you so very much. I recently started a “diet” with a program my doctor runs. He wanted me to take pills, I said no to that. I will do what you say and look forward to your e mails. Thanks.

  • for me its yoga. I hate pushups tbut yoga incorporates pushups and other body weight exercises which help me become stronger. So, while I keep yoga going ( hopefully to get up to 1 hour a day 3-4 days a week), I am slowly ( like super real slow), started adding weights. i have not lost weight, but I do not wear size 14’s and the size 10’s are starting to get a loose too!
    poco un poco…

  • awesome advice! I’m starting to do one ten minute walk a day. lately I’ve tried doing two walls if I have time. yay for building habits!

  • I’ve tried this workout today and damn I was sweating alot after the first round haha. After the 2nd round i felt like throwing up so I couldn’t continue to finish all 3 rounds. I’ll try to finish all 3 next time.

  • I’m terrible at Coding and at Relaxing and Being Myself on Dates. I’m doing 30 minutes of Coding in a few minutes and going on a first date later tonight. I’m excited for both. After all, there’s no losing: Only winning and learning!

  • Funny I get this today. I am terrible at and hate and it’s tortuous. I’ve been doing them for a while. I’ve seen a thousand videos on how to do them; even low impact is difficult (notice I didn’t say impossible though in all fairness, it does feel that way). They should be outlawed. BURPEES! That is my I totally suck at thing. BURPEES!

  • I didn’t take my walk yesterday. I have been sick with an IBSd flare and haven’t been out of bed for a full day in over 2 weeks. I did however eat a better dinner and felt the effect immediately. I made a healthy menu and grocery list making changes slowly. No more bread, rice, pasta or cheese/milk. I’m trading one Pepsi per day for fruit water. Small, doable changes. One day, one meal at a time! Thank you! PS I will take my walk tonight!

  • mine is Ballet…. like, whoa you should see me try and ballet it’s comical really! but I have classes every Tuesday evening, and I can at least say that I’m less “sucky” now than when I started a month ago.
    By the way, this video was AWESOME! Great editing, funny clips, clear sound, and humorous text I hope you had a blast making this, because I think it showed through!!

  • Im terrible at barbell training. Well, fitness in general really but this is the thing I’ve recently discovered I love and I really want to be awesome at. I’m weak and I’m not good at it, but I won’t get awesome at it without working at it. So I watch all the videos on YouTube and practice with my broom and then go to the gym and practice some more.

  • Yeah, I would agree setting a simple barrier is a great way to stick to a habit. But don’t you think the level of the goals of this type of habits is kind of low? (writing down everyday I’m thankful for a cup of coffee).
    What if I am interested in “bigger” goals?

  • I’ve never written anything longer than a blog post, but this month I’m participating in NaNoWriMo and writing my first novel. I’m sure I’ll be terrible at it, but I don’t care because I want to do it!

  • I am 73 and struggled with weight all my life. I once weighed 265 at my highest weight, age 50. At that point I did make some life changes and kept the weight off for years. I stayed at around 155 to 165. Recently, I find I am gaining again. Have Osteo problems and a really bad knee. You are great and I agree with you so very much. I recently started a “diet” with a program my doctor runs. He wanted me to take pills, I said no to that. I will do what you say and look forward to your e mails. Thanks.

  • I’m going to go back to sucking at guitar. Will try and stick it out through the “why aren’t I getting any better” stage this time.

  • I bought a mandolin last year, and never really did anything with it. I hated how bad I sounded and how loud the bad was:) So I will play the mandolin for five minutes today. I promise!

  • Or, if all of your friends are Internet addicted and honestly have no other way of contacting you, you can just put your phone on “do not disturb” mode. No sounds. No buzzing. Just click it open whenever you want.

    As a follow-up, I recommend a “5 minutes a day” rule for social media. You’d be surprised at how much ground you can cover in 5 minutes. You can check your notifications, post something of your own, skim the news feed, and be out of there with 3 minutes left to spare.

    Another friend recommends a “no scrolling” rule. He calls the newsfeed-scrolling the “scroll hole” and says the instant he catches himself scrolling, he turns it off.

  • is this more for losing weight or getting muscles??
    because I’m a really skinny mofo and if I lose more weight I’ll be nothing more but a spooky skeleton

  • Excellent video Steve, I like your thinking, and discovered something similar through my own mentors in athletics over the past couple of years. Pretty much from the moment I committed to compete for my club, the guys told me it was all about the long haul that I would be working towards my ultimate performance in 3-4 years from when I started, still some 2 years out from today. With major meets in my sports being annual events, yearly thinking fits perfectly there too.

    Now, 18 months in, I look back at my progress, and it has been quite significant. I am now at least 1.7 seconds faster over 100 metres, 5 seconds faster over 200m and nearly 20 seconds faster over 400 metres. Even longer distances (up to 5km) have seen significant improvements (despite me not focusing on those longer distances), where previous attempts to improve my distance running failed.

    Because I have a demanding training schedule for at least half of the year, due to competing in 2 sports, I’ve had to pay close attention to day to day decisions Should I do an extra session, or even an extra rep in a drill? What events should I compete in today? Should I extend myself? Or should I be conservative, to give the body a chance to recover? Or should I simply do a recovery session?

    As for my next decision, I’ve come off my busiest training day yesterday, so today will be recovery at the pool, but I am considering swimming a couple of laps to loosen the back up, so I’m in good shape for competitions on Sunday (It’s Friday morning as I type).

  • Somewhere, someone is also dreaming about the life of a rich American man who has access to a computer, the internet, enough free time to browse videos on YouTube, and is ranting on a TED speech. ;p

  • Hi Steve! I also use the 5 minute journal, its great! By the way I loved you book “Level up your Life” and made a video review about it on Youtube. Lots of greetings from Germany.:-)

  • I auditioned for a musical this week and for the first time ever indicated interest in one of the lead roles.

    And I completely SUCKED at the dancing portion of the audition at callbacks yesterday.

    But, I made it into the ensemble and got a small, fun solo! Being willing to be a not-so-great option for the lead role helped me to feel like a pretty stellar auditioner for the ensemble. I guess sucking at something isn’t the worst thing ever.:)

  • I walked every day over a solid year by telling myself I only had to walk 5 minutes to be successful! Some days it was only 5 minutes but most days it was 20-30 & some days up to an hour! If it was too late or too cold outside I marched in place inside or walked on treadmill! It BLEW my mind how many times I was SO TIRED or SO UNMOTIVATED I thought I would only walk 5 minutes & quit but once I got to 5, I continued because I WANTED to not because I felt I HAD to… If you can just get past thinking it HAS to be more than the stupid small goal, you will be amazed how much easier it is to continue once started… and the beauty of it is that having a stupid small goal makes the starting hurdle so easy that you won’t resist & once you’ve started it’s like an object in motion staying in motion kicks in!! I read ‘Mini Habits’ by Stephen Guise & that’s what inspired me to do this! Great book… and great video you made here! Inspiring!

  • I have always wanted to speak Nepali, the language of Nepal and, as they say, the highest language on the planet! I have a little note book where I practice writing and speaking it, but it’s soooo difficult. I’m teaching myself, as there are no real formal programs to learn Nepali outside of Asia. But it’s fun and beautiful and it makes me feel like I can learn something new, even without help from anyone else. So, “timi lai ahza khastu tcha?” That means, “how are you today?”:)

  • Steve, this is freaking awesome! my wife and i deleted the social apps a week ago, as soon as we watched this video. it is amazing! thank you so much for challenging us to do it!

  • my next move is to exit youtube before I get on the wrong side again:P
    Thanks for all your Work and the amazing motivation that you give me Rebel One!
    For the Rebellion!!

  • Thank you for the motivation sir. In a culture where you are shamed for being an amateur, it’s good to be reminded not to care what people think.

  • Push ups. I want to be less terrible at doing push ups.
    I’m currently doing them on my knees with my hands on yoga blocks and, partly due to my core training, my push ups are starting to suck a little less.

  • Im terrible at barbell training. Well, fitness in general really but this is the thing I’ve recently discovered I love and I really want to be awesome at. I’m weak and I’m not good at it, but I won’t get awesome at it without working at it. So I watch all the videos on YouTube and practice with my broom and then go to the gym and practice some more.

  • Everything you are saying is true. It’s one day at a time that we live, so make each decision to eat and exercise a one day at a time kind of thing too. This really works. I have 25 lbs. to lose and I know I can do it this way. Thanks for being there.

  • OMG how does Steve do this? This was exactly what I needed today. I started NF 10 months ago. I thought I would make such incredible progress, now that I’m retired and have time to pursue my goals. Only a couple of health problems hit injuries, and other, and I felt like I lost any progress I’d made. I can’t do a workout until next week (doctor’s orders), and I was feeling discouraged. But I just need to focus on my recovery from what I’m currently dealing with, then get back to my workouts. Thinking about the video, I realized that one complication that occurred this week might have been a serious problem if I hadn’t started working out, hadn’t started trying to improve my health. I may not be where I expected to be after 10 months, but I’m not sure I’d have weathered this current health situation as well as I did if I hadn’t made progress in the last 10 months. So I will get back to health, then get back to doing sustainable workouts and making gradual progress. Thanks, Steve!

  • I can’t swim. Actually I should say, I couldn’t swim. Back in September, I started adult swimming lessons. There I was surrounded by teenage girls, totally awkward situation, wanted to leave after the first lesson because of the awkwardness, but I stuck it out and now a month and a bit later I can actually float, tread water, do a few strokes. I still need to work on getting my face in the water without plugging my nose so I guess you could say I suck at that but yeah, I totally get it. I was terrible before and now I am not so terrible!

  • Agree with everything you say in this. Fitness is for life!

    What got me determined to lose weight was, after pills and diets and all sorts, was the podcast Critical Hit. At some point, the guy who plays Torc the half-orc mentions offhand that a suit of armour is about 18stone, a number that had been my weight for a long time.

    I looked myself in the mirror, and said, “I weigh the same as a me-sized body of sheet steel. That’s… Too much.”

    Realising what my weight was, not in numbers, but as a tangible ‘thing’, has really helped. Even now I think ‘okay so this month I’ll be able to take off the shin plates, and next month I can reduce the belly plates.

    For me, weight loss is removing this metaphorical armour, piece by piece, and letting myself stop being the stout and hardy fighter and instead multiclass into something better.

  • I used to walk two miles to work and back and I did this for several years. Then my father got sick and I never knew when I would need my car, Needless to say, I got out of the habit and now I don’t exercise at all. What can I do to motivate myself?

  • I decided a few years back to start making my own clothes. And I was awful at first, my first efforts had terrible seams, horrid color combos, there was a lot of wailing and despair. But I kept at it. Now, I’m turning out reasonably decent seam work, and I even like some of my ideas. Give a couple more years, and I’ll mentally upgrade ‘decent’ to ‘okay’, or maybe even ‘good’.

  • To be fair…I actually felt more discouraged by watching this video at first…then the last five minutes was just spot on. I love this guy.

  • For anyone still viewing this video, I would suggest replacing the jumping jacks with something like a burpee or a star jump. It’s weird to have jumping jacks in a circuit workout, especially when they only really serve to get your heart rate elevated.

  • Piano. I dusted off the keyboard and pulled up some YouTube videos. Thanks Steve. That thumbnail really pulled me in and I’m glad I watched. ��

  • A backpack or sports bag filled with books, rocks or water bottles works pretty well as a substitute for the milk jug and it’s much heavier too because you can fill it up with 5 times more stuff than a milk jug.

  • I bought this journal for 20 bucks… write down “3 amazing things that happened today”. zilch, NADA, nothing made me realise how shit my life is. Thanks ��

  • I didn’t take my walk yesterday. I have been sick with an IBSd flare and haven’t been out of bed for a full day in over 2 weeks. I did however eat a better dinner and felt the effect immediately. I made a healthy menu and grocery list making changes slowly. No more bread, rice, pasta or cheese/milk. I’m trading one Pepsi per day for fruit water. Small, doable changes. One day, one meal at a time! Thank you! PS I will take my walk tonight!

  • I just subbed/subscribed to NF on the internet and I gotta say I’m looking forward to all the auto-emails I get from you?? Like they are really helping me look forward to the next thing I can do for that day? I’m really bad at keeping up a new habit (I’ve paid $$$ for personal training and never went back to the gym after it was over) but for some reason the emails have been really uplifting and easy to follow instructions. I already bought your book and I’ve been really enjoying it. I’m a comic artist from BC Canada who’s always sitting on her ass drawing & playing video games and I just started the nerd rebellion so thanks for your awesome work & support for other people like me! <3

  • Great and thank you for the ideas, pls visit us Fitness at home on: https://www.dboxmedia.com/sports-fitness-weightloss and Yoga at home on: https://www.dboxmedia.com/sports-fitness-yoga-weightloss, Thank you!

  • This looks easy at first but I just tried it for the first time being an ex smoker and pretty unfit in general, i’m literally rekt at the end of 3 circuits. very rewarding though, i’ll be keeping it up for sure

  • Damn, i tried it yesterday… My legs still hurt, man:( i did only two sets. About two years ago i was 115kg weight and i took a long hard look in the mirror then. Two years later, i’m 78 kg, no muscles whatsoever. It’s time to put them to work >:) You never realize in how bad of a shape you actually are before doing this workout. After only two sets (and a warmup ofc) my heart was beating and i was dizzy. I walked it off. I’m not stopping here! HUZZAAAAH!:D

  • I will pick up my guitar today (right after I hit “enter” on this comment) and work at sucking a little less tomorrow. Thanks for the pep talk, Steve!

  • I love the journaling tip. Also the low barrier of entry has helped me establish a habit of producing music.
    I would also like to highly recommend the importance of building a daily habit of things you want to do! For me, I learned to meditate everyday (although I fell off due to sleeping in more than I should haha) by simply doing it right after my morning coffee. It’s tranquil and easy to do when your mind and body are still waking up. Eventually it will feel weird to break your habits.
    I am planning on building an exercising habit by making sure I am doing something physical everyday too. Even if I have an off day from weightlifting, I will use my off days to do something as simple as walking the treadmill or swimming. The important thing is to make it into the gym everyday.

  • Just tried this for the first time and my legs gave up after the first circuit.
    Hopefully I’ll come back and edit this comment saying how much better i’m doing soon.

  • This is exactly what got me through the NF yoga challenge in December, even though I had hideous flu for three weeks. Because I only had to do 10 minutes a day I actually often did a lot more. But even when I was really sick I could do something yoga-y for 10 minutes. This month I’m still doing the yoga, but I’ve added meditation (which I actually don’t enjoy, but it’s only 10 minutes). Next month it’s going to be the big one writing for at least 10 minutes a day, which is the one I’m really trying to work up to.

  • Actually, that is the main reason that kids learn things with more ease than adults. Yes, their brain might be a bit more flexible to learn new things as well, but that’s not the main thing. The main thing is that they expect themselves to fail. And to get back up again. And fail again. They are not embarrassed about failure. They just keep trying until they finally take their first steps, can ride the bike down the road, play their first melody on the recorder, hit a baseball or whatever. They don’t see the terrible. They see the improvement. I started playing golf a few years back, without doubt the most complex and complicated movement I ever tried to learn. I just kept missing the ball completely (still happens sometimes btw… so embarrassing). Everybody raves about how quickly children learn to play golf compared to adults. Well, let me tell you a secret: they miss the ball as well… not once or twice but many times. But while most adults die of embarrassment when it happens and sneak of the driving range, making a vow to only play golf in the dark when nobody is watching, children just keep trying until it works. And that’s most of the secret of childhood learning.

  • Excellent video Steve, I like your thinking, and discovered something similar through my own mentors in athletics over the past couple of years. Pretty much from the moment I committed to compete for my club, the guys told me it was all about the long haul that I would be working towards my ultimate performance in 3-4 years from when I started, still some 2 years out from today. With major meets in my sports being annual events, yearly thinking fits perfectly there too.

    Now, 18 months in, I look back at my progress, and it has been quite significant. I am now at least 1.7 seconds faster over 100 metres, 5 seconds faster over 200m and nearly 20 seconds faster over 400 metres. Even longer distances (up to 5km) have seen significant improvements (despite me not focusing on those longer distances), where previous attempts to improve my distance running failed.

    Because I have a demanding training schedule for at least half of the year, due to competing in 2 sports, I’ve had to pay close attention to day to day decisions Should I do an extra session, or even an extra rep in a drill? What events should I compete in today? Should I extend myself? Or should I be conservative, to give the body a chance to recover? Or should I simply do a recovery session?

    As for my next decision, I’ve come off my busiest training day yesterday, so today will be recovery at the pool, but I am considering swimming a couple of laps to loosen the back up, so I’m in good shape for competitions on Sunday (It’s Friday morning as I type).

  • Thanks, I needed to hear this. My fitness journey has been paused lately because of a couple injuries stopping me from lifting and lately running and I was worrying too much about how I was better a few months ago before my injury, or how far behind I’ll be in a few months when I can finally start lifting/running again, but I’m healthier than I was 1 year ago, and I’ll be healthier in 1 year than I am today. I can’t worry about where I’ll be in a month and just concentrate on the healthy choices I CAN make today, which right now is eating right.

  • Yeah, I would agree setting a simple barrier is a great way to stick to a habit. But don’t you think the level of the goals of this type of habits is kind of low? (writing down everyday I’m thankful for a cup of coffee).
    What if I am interested in “bigger” goals?

  • im exacty the guy you described, diet lose a bunch get close to goal weight, crash and put it all back on again. Your comments really make sense. I’ve started doing intermittent fasting & eating healthy for my two meals, yesterday was my first brick today im laying the second!

  • Hi there, have you heard about “BELLYfatTACK yet? Simply copy \’n\’ paste BellyFATtack.com to the browser to visit their website. There you can find a helpful free video by a recognized licensed nutritionist talking about the best way to lose weight. It made it possible for Madellane to burn her belly fat. Just give this a shot. Hopefully it helps you also.

  • I’ve always wanted to be an actor, but I’m so shy and I shake horribly when I talk in front of people. I made a commitment that by my birthday next year I’m going to audition for something. I’ve got a deadline and now I have to meet it!

  • I had a baby 7 months ago and have been on my ass since. I used to be in great shape and didn’t think getting started would be a challenge but this workout made me break a sweat and I realized just how out of shape I am.

  • I wouldn’t say advanced workout that will beat you down… this is like a learners thing after maybe a month or two of regular exercise. like 10 push ups and 30 second plank? come on, 50 push ups and a 3 minute plank for an advanced workout atleast

  • Hey Steve, thanks for making this, it’s a MASSIVE help! This reminds me of 2 things: First, I just finished reading The Slight Edge, which is about similar topics, and I HIGHLY recommend it to all the Rebels out there. Second, I’m sure you’ve already seen it, but there’s a Will Smith interview where he talks about how he and his brother had to rebuild a wall at his father’s business, and they learned the Öne Brick at a Time” lesson.
    I’d like to also add that I did my first Jim Bathhurst Bodyweight circuit yesterday. It was the beginner workout….BEGINNER!!! I’m pretty sure Jim was trying to kill me through my iPad!:P You guys are awesome, love your work.
    FOR THE REBELLIOOOOOON!!!!!!!

  • I use to make shortcuts but that is to bad nowadays I have to change my timetable, thinking to days and years from weeks and months

  • OMG! I laughed out loud so hard at your drawing of Michelle that I had to pause the video for a full 5 minutes! (Mine would have looked similar.) I’m terrible at Spanish right now but I bought Benny’s book a month ago and need to get on the stick and start! Thank you, Steve!

  • what about a 61 year old grandma needing to lose a “very” large amount of weight and very out of shape…… will this work for me?

  • Steve this is a great video thanks for making it man! I find that I get myself caught up in weeks and months all the time, but when I make the most progress it’s when I think in terms of years and then focus on the day to day actions to get me to where I want to go. Thanks man! For the Rebellion!

  • Awesome video Steve! I went through the same stuff this week as I needed the messenger app to send some voice mesaages to people I only have on FB, I was amazed!

  • Thanks for this, Steve! I struggle with the day to day as I lack patience in many aspects of my life. When I’ve worked hard for 1, 2, or 3 weeks and see that my stomach is still sticking out, it kind of hurts a bit. Deep down, I know that it’s the day to day commitments, lifestyle changes, and yes, even patience that will get me there. I really love this new Rising Heroes program as it is getting me out there and making these changes possible.

  • I would love to try and learn modern style calligraphy. I’ve dabbled in gothic styles but the modern cursive looks so nice. Guess I’m going to have to get ready to suck:D

  • You could just turn off your notifications when you want to avoid distraction. Or leave it in another room, I do that some weekends.

  • The permissions alone are enough reason to never install that Facebook garbage. Some apps kinda overdo it, but Facebook wants your soul and firstborn to use their apps. Screw those guys!

  • Hi, I have a few Qs I hope you dont mind:
    1/ If I want to alternate this with HIIT, can I just run up and down the stairs 20-30 times and count that as HIIT? It takes me 8 minutes to do it 20 times, and I’ve read that is all you should be doing, 8 minutes.
    2/ I’m really really out of shape, and even 10 minutes of any exercise flattens me. Can I just do this workout until I feel stronger, and then add the cardio later, like maybe in two weeks or three?
    3/ Do any of these exercises target the abs and butt? Those are my problem areas, but these seem to be focusing on thighs and arms.

  • I’m 17, and weigh about 190 pounds. I decided to give this a shot today, and nearly made it through the first set, but began to get nauseas after I finished the plank. I’m sweating quite heavily. I’m 5’7, and really out of shape. I plan to do this every other day until I can get at least one set, and so on. I’m starting fresh today, and I’m not sure how to really go about eating healthily since I’m quite the picky eater, and my mom doesn’t often cook dinner. Either way, it’s a start. If anyone has any tips for eating more healthily, please do let me know. Also, most of my house is carpeted; I had a hard time balancing on the carpet. Is there a way to make things easier? There’s no wood flooring in my house and the tile isn’t flat, so that’s sort out out of the question. Anyways, I’ll be doing this for the rest of the summer, and then in the fall when things start to cool down (it’s about 95 degrees this time of year where I live, and feels like 100) Ill probably do some cardio if I’m still having difficulties with these reps by then. I’m not aiming for a 6 pack, rather just to get back to a healthy weight and have a decent amount of muscle tone.

  • OMG how does Steve do this? This was exactly what I needed today. I started NF 10 months ago. I thought I would make such incredible progress, now that I’m retired and have time to pursue my goals. Only a couple of health problems hit injuries, and other, and I felt like I lost any progress I’d made. I can’t do a workout until next week (doctor’s orders), and I was feeling discouraged. But I just need to focus on my recovery from what I’m currently dealing with, then get back to my workouts. Thinking about the video, I realized that one complication that occurred this week might have been a serious problem if I hadn’t started working out, hadn’t started trying to improve my health. I may not be where I expected to be after 10 months, but I’m not sure I’d have weathered this current health situation as well as I did if I hadn’t made progress in the last 10 months. So I will get back to health, then get back to doing sustainable workouts and making gradual progress. Thanks, Steve!

  • I’ll pick up my guitar for a few minutes today. never got past my first song 15 years ago, so here’s hoping there’s perseverence where there is a lack of natural talent:) thanks Steve

  • About how many calories does this full workout burn? I’m trying to make lifestyle changes and count my calories in both excersize and food but I’m not sure how much this cancels out!

  • im exacty the guy you described, diet lose a bunch get close to goal weight, crash and put it all back on again. Your comments really make sense. I’ve started doing intermittent fasting & eating healthy for my two meals, yesterday was my first brick today im laying the second!

  • These types of rote exercises where you perform a certain amount of repetitions is not ideal. You should do how many repetitions you can before it becomes too strenuous. Every body is different and will need a different amount of repetitions.

  • I am starting Qi Gong in the morning and evenings. There are to routines that I have that take 15 to 30 minutes BUT there is also a routine that takes about 5 minutes that I can do if I don’t have 15 to 30 minutes. Ready to succeed!!

  • I can”t lose weight and CAN”T get in shape!!! I eat healthy, Fruits, vegetables, don”t eat after 7pm, drink plenty of water, my FitBit stopped working, the Fossil doesn”t ever work, piece of junkkk!!!! Did P90X, and the other guy that jumps alot with hio hop. Just a lot of sweat and little change.

  • Thanks for the motivation and realistic message. I wish I had found this before I ended up in so much pain about 6 months ago. I am 46 years old and feel like I’m 76 most days. My next step is to work through the pain and hope I can get back to where I was just last year when I started focusing on my fitness and healthier eating. First step is cleaner eating until I can do more fitness.

  • I walked every day over a solid year by telling myself I only had to walk 5 minutes to be successful! Some days it was only 5 minutes but most days it was 20-30 & some days up to an hour! If it was too late or too cold outside I marched in place inside or walked on treadmill! It BLEW my mind how many times I was SO TIRED or SO UNMOTIVATED I thought I would only walk 5 minutes & quit but once I got to 5, I continued because I WANTED to not because I felt I HAD to… If you can just get past thinking it HAS to be more than the stupid small goal, you will be amazed how much easier it is to continue once started… and the beauty of it is that having a stupid small goal makes the starting hurdle so easy that you won’t resist & once you’ve started it’s like an object in motion staying in motion kicks in!! I read ‘Mini Habits’ by Stephen Guise & that’s what inspired me to do this! Great book… and great video you made here! Inspiring!

  • Hi Steve! This is great! I’m going to spend 5 min per daystarting today on ORGANIZING! I’m terrible at any type of order in my life as it’s all just a bunch of things i want to do at the same time in my head so i’m going to try by learning ToDoIst which i already belong to. Thanks for this!

  • I don’t like this one. Who is paying for your adventures? how do you make it happen? What about doing good for anybody other than yourself? Try having kids, you’l get so much adventure and challenges and meaning. 

  • Steve, this video came at a really great time. Thanks for being so awesome.

    Thanks to Nerd Fitness, I have been making smarter choices with my life. I lost ten pounds last year just from making healthier eating choices and from trying yoga here and there, something I want to delve more into this year.

    I didn’t think I could work up the twenty seconds of courage to try out swing dancing, but I had a blast and made a new friend at your book tour event in Chicago. I also managed to quit two jobs that were making me really unhappy and now I’m with a new company and applying for college again after ten years.

    I have been so stressed about my future due to current obstacles and sometimes I feel like I will never get to where I want to be. But you’re absolutely right, I need to focus on the now and I need to take action instead of worrying and procrastinating.

    I hope all you nerds out there are not afraid to chase your dreams day by day in 2017 and beyond!

  • Mind = Blown!
    When you stop and think about it, this makes perfect sense! I’m going to have to start thinking differently about how I handle my health and fitness.

  • Holy hell… I don’t know how far off the deep end I fell, but I ran out of breath just practicing the forms! Not even doing the excersize hardly!

    I got a long way to go, but if I am honest with myself, its either this or meet the grim reaper… Hahahaha

  • Hi Steve, I love the video and the concept and I definitely agree that it is the right approach but it leaves me with a question: how do you identify the daily steps required to achieve a yearly goal? I hear in the video that Anthony made you a plan. Is there a video where you explain how to make a similar plan? That would be the video to watch!

  • True. All true. As someone who used to always be absorbed into my devices (still am, to an extent) I find it horrific that you can’t really go out anywhere anymore without the masses being sucked into them. The worst is going to a concert where everyone is RECORDING! YOU’RE AT THE SHOW! WATCH IT LIVE! Nots on a 7″ screen!!! Ugh. I cant wait for some sort of EMP to make it all irrelevant.
    BTW, who DISLIKED this video?

  • I watched this video for the first time today, but I was thinking about this last night, when watching a couple of video reviews for Dark Souls 2. It’s amazing the amount of time people waste playing these games. To this, gamers usually respond with, ‘Well, what about watching TV?’ Watching TV…. playing video games… same, same. I used to be hardcore into video games and I still play them sometimes, although on a much more casual level. Life is just too short for those 70-80 hour ‘epics’.

  • I don’t have facebook or anything like that. But I do use my phone to access sites like NF and a few others. I also only text a handful of people, so when someone of them do text I tend to notice it.

  • are some of these exercises be too much for a knee injury? i have some early on arthritis from a sports injury a while back and don’t want to cause too much stress on it.

  • Hey Steve, this video really came at a great time for me, as I have just reached my weight loss goals and am trying to figure out what to do next. I know I want to be a strong badass, but all the internet info seems to either be weight loss focused or cycling the bulking/cutting months like you mentioned. I want to build a longer term plan and then just focus on the days, but how do you make that plan? Are there any resources you would recommend? So much of the popular fitness info is about the short term.

  • This was really helpful. My next decision is to go to the gym. I totally struggle with the “yo-yo” thing with fitness. It is hard for me to stay in the moment. I will keep working on it though. Heroes Rising and NF are fabulous. Thank you.

  • Just tried this doing my first real workout besides lifting some dumbbells and working 40 hours and I gotta say i’m sweating like a pig.
    Gonna try to keep this up 4 days a week and we’ll see where my manboobs go in a few months..

    The plank is hard as fuck though. I think my back isn’t very straight. Doing 3 rounds is gonna take some time, I’m amazed with myself I didnt die after the first cycle..

  • Ok…hahahaha, am, just a thing, how much time should i warm up if i wanna get a little bigger, i used to do like a lot of cardio and people told me to do less, i’m trying to do my exercises slower to make…it was time under tension? (my english is bad sorry:3) but i still have doubts about my warm up, how much do you recomend and…that’s a pretty cat you got there…sorry i like cats:3

  • I’m going to decide what to have for lunch as my next decision! But I already have it narrowed down to a few good paleo choices. Great video and great points. Quick fixes are what got me into this mess. Thinking long term and taking the pressure off of immediate results helps me make better decisions today. It also helps to be more forgiving with a long term time span.

  • Awesome video Steve! I went through the same stuff this week as I needed the messenger app to send some voice mesaages to people I only have on FB, I was amazed!

  • This isn’t “advanced” or “super difficult”.. It’s not really hard if you’re just a little bit used to working out with you bodyweight?:b

  • I did this a few weeks ago and it was hard at first, but after a week or two it’s much better, and I’m not checking it every 10 minutes. Now it’s every 1/2 hour (email). I’m considering getting rid of the internet at home (I have it at work and can go to the local coffee shop) as it’s very addictive and makes it easy to spend time in activities that don’t contribute to my quality of life.

  • I use to make shortcuts but that is to bad nowadays I have to change my timetable, thinking to days and years from weeks and months

  • Excellent message! I’ve had a similar experience. When I stopped worrying out the results on a weekly basis and focused on the work on a daily basis and the results over the long term everything started to click. Consistency > novelty. Consistency > intensity. Hard work forever pays.

  • I have always wanted to speak Nepali, the language of Nepal and, as they say, the highest language on the planet! I have a little note book where I practice writing and speaking it, but it’s soooo difficult. I’m teaching myself, as there are no real formal programs to learn Nepali outside of Asia. But it’s fun and beautiful and it makes me feel like I can learn something new, even without help from anyone else. So, “timi lai ahza khastu tcha?” That means, “how are you today?”:)

  • This looks easy at first but I just tried it for the first time being an ex smoker and pretty unfit in general, i’m literally rekt at the end of 3 circuits. very rewarding though, i’ll be keeping it up for sure

  • Day 1 of forever. no more rushing for quick results..today is my last day drinking soda. I’m only 125lbs maybe 128lbs and just turned 29 years of age standing 5’6″. I’m soo tired of being so skinny. I’m glad I found the website and I’m a new subscriber. tnx for your support

  • I suck at sculpture but it’s a compsory subject in my art degree but I’m following your advice Steve and I’m getting terrible out of the way ��

  • I am an extremely shy person and that’s one thing I want to start working on socializing more and just getting out of my comfort zone. I am terrible at communicating and get super anxious when in a room full of people, so I tend to stay in my house most of the time. But Steve’s pep talk is totally true. Everyone isn’t perfect right from the beginning. It takes time and practice. So I’m going to socialize more and hopefully make a few friends in the process! Thanks Steve for the video, I really needed to hear some encouraging words!

  • This is fantastic to hear, Steve. We all know you struggled in the past, before you started Nerd Fitness, but it is also really important and heartening to hear that you are still struggling. Referencing Daniel’s article from the other day, your APD might be high, and you might be on a way better path, but struggling with focus and not backsliding when roadblocks pop up this is something that happens to everyone. Especially for your long-time readers, it’s important to know the skills to cope with this when it happens, and not to let those backslides go on for too long. After a not-optimal relationship and getting out of it, I have just torn myself up and out of a two year-long backslide, cooking more often, no longer snacking, drinking plenty of water, and alcohol only one day a week. Now that I’m back on point with my food game, I’m ready to get back into working out. This was just what I needed to hear right now! Thanks for everything, Steve.

  • Great message Steve! Your message rings true. Two things I need to work on are my communication skills and fitness skills.

    Time to start working on them to get terrible out of the way!

  • I was at 120kg in january and lost 30kg just by eating less/better. I decided to finally get some fucking workout going. I admit I only managed to do 1 cycle today (and really felt how fucking out of shape I am) but I’m definitely going to do this regularly now.

  • I can’t do regular push ups due to weak wrists/joints. The pain becomes unbearable after doing five of them. Should I do them holding onto a table to lessen the pressure? Because that seems to work almost without pain.

  • Just came across this video. I’m about 30 pounds over weight and am going to start this today as soon as I’m off work and do it 5 or 6 times a week. Hopefully in a month or two I can drop this weight. Wish me luck

  • I thought I would never see this! I can cross something off my own list!! A video with no dislikes!! And I can understand why too, this guy is epic.

  • A million things. But today, it is the dusty, out-of-tune guitar in the corner. I’ve owned a guitar off and on for 20+years and still can’t play decently. 15 minutes. Today.

  • I did this when I started a 120 pound weight loss journey 5 years ago. Instead of one big “I’ll never get there” goal I broke it down into 22 “5 pounds is nothing” goal. I never looked beyond the next goal. 11 months later I looked back and all 22 goals had been achieved!

  • Hi, I have a few Qs I hope you dont mind:
    1/ If I want to alternate this with HIIT, can I just run up and down the stairs 20-30 times and count that as HIIT? It takes me 8 minutes to do it 20 times, and I’ve read that is all you should be doing, 8 minutes.
    2/ I’m really really out of shape, and even 10 minutes of any exercise flattens me. Can I just do this workout until I feel stronger, and then add the cardio later, like maybe in two weeks or three?
    3/ Do any of these exercises target the abs and butt? Those are my problem areas, but these seem to be focusing on thighs and arms.

  • My gymnastic rings arrived yesterday and I’m still not strong enough to do a pull-up, but I had fun with them and am ready for my journey of suckitude. Let the critics sit on the sideline while the people of action get in the arena and wipe the sweat from their brow.

  • Great way to think about changes, thanks. Am actually having a ‘rest day’ today, but that’s important too! Done my 10,000 + steps, so ok not to do a workout as well. Used to be super active, run a lot, when younger. Need to find a Good, “suitable” routine now I’ve turned 50… will keep tuning in for more ideas

  • A positive and hopeful word of caution…I started ‘journaling’ right after college, when I had to quick drinking and get off the weed…that was 25 years ago. I know I’ve probably missed days, but not many and because of this habit I have closets full of journals that I just don’t have the heart to recycle. I’ve tried journaling electronically, but it’s just not the same.

    Thank you for everything you do, you are an inspiration to us geeks and beyond!

  • Recently just stumbled across your video, this is exactly what I was looking for. A simple at home workout routine. After trying your regime for a day I’ve really worked out a sweat and realized how out of shape I really was. I only made it through one circuit. haha.

  • how many people haven’t been captured by an rpg… thank you for those advices to apply in our daily life, nerd fitness follower ftw 

  • I’ve already made a wise decision, and joined “The Rebellion, and am 3 weeks into my fitness journey. So glad I found NERD FITNESS:)

  • I have honestly NEVER thought about my fitness in terms of days and years…other than knowing abstractly that lasting success comes with a lifestyle change. A lifestyle change I haven’t seemed able to make! The longest I was able to think forward was a few months, which has made me anxious, results oriented, and frustrated when for whatever reason I don’t see the progress I expected. But days and years…hearing that for the first time I think it makes so much sense! Visualizing long term goals and focusing on the day to day, not getting hung up on milestones or hitting progress markers. That mindset forces me into being comfortable with and enjoying the process, because it involves COMMITMENT to a LONG process. Thanks for the mindset change!

  • Day 1 of forever. no more rushing for quick results..today is my last day drinking soda. I’m only 125lbs maybe 128lbs and just turned 29 years of age standing 5’6″. I’m soo tired of being so skinny. I’m glad I found the website and I’m a new subscriber. tnx for your support

  • I’ve never written anything longer than a blog post, but this month I’m participating in NaNoWriMo and writing my first novel. I’m sure I’ll be terrible at it, but I don’t care because I want to do it!

  • Great tip thanks! I used to journal every day but got out of the habit, used to ramble on for pages + usually about stuff that was negative. When things got better, I stopped! Gonna try this…also have a guitar I’ve been ignoring for years cos it seemed too hard…wanted to be Eddie Van Halen on day 1 duh! Maybe I’ll pick it up today…watch this space:-) Thanks again. Becs

  • I’ve always avoided learning an instrument. My husband can pick up anything and learn to play it within five minutes. We got our daughter a violin and she gave up after two weeks. Since it’s just going to waste, I’m going to pick it up for a few minutes today, and then a few more tomorrow! Maybe it will inspire her to try again too!

  • Im 17 Years old with over 17k followers on Instagram, I have quality videos on workout techniques and flexible dieting. Look into my channel Its perfect if your trying to attain your dream body wether you want to lose weight, gain muscle or get shredded. Give it a look and let me know what you think.

  • I know the blog post suggests what sort of warm ups to do, but how long would be practical for a warm up? Just a few minutes of jumping jacks or jump rope? Maybe not even a few minutes, but just like one minute?

  • Hey there, have you heard about “BELLYfatTACK” yet? Simply google it and you are going to find bellyfattack.com On there you can find a beneficial free video by a well accredited licensed health practitioner teaching about how to eliminate excess weight. This helped Cheryl to burn her stomach fat. I will probably give it a shot. It might help you too.

  • Great work out, I was curious if anyone had any suggestions on what I could replace the jumping jacks with? I live in an apartment and I don’t want to bother my neighbors.

  • I am 55, my father died at 58 from heart disease, his mother at 58 from cancer, in the last 3 years my Husband survived Stage 3 Non Hodgkin Lymphoma, and an Open Heart surgery for Aortic Valve replacement. We both Joined a local Gym that just open this week and I have at least 50 pounds to lose. I want to get in better shape, be healthy to live longer and enjoy the second chance my husband has been given in life, and not die young like my father and my grand mother.

  • Can totally relate! Just doing small stuff kind of tricks your brain into gradually accepting change. If you bombard it with a healthy lifestyle very suddenly your brain actually goes into shock! Read this great book called “the brain surgeon’s diet” and it supports this principle 100%!
    Love the video… need a lot of motivation the past few months (in terms of healthy living) Good reminder!

  • Thank you Nerd Fitness for an easy, but effective way to do a body weight circuit workout!
    Granted, I still can’t even do one proper pushup, but I hope one day I can and many more!

  • Hey Steve, thanks for making this, it’s a MASSIVE help! This reminds me of 2 things: First, I just finished reading The Slight Edge, which is about similar topics, and I HIGHLY recommend it to all the Rebels out there. Second, I’m sure you’ve already seen it, but there’s a Will Smith interview where he talks about how he and his brother had to rebuild a wall at his father’s business, and they learned the Öne Brick at a Time” lesson.
    I’d like to also add that I did my first Jim Bathhurst Bodyweight circuit yesterday. It was the beginner workout….BEGINNER!!! I’m pretty sure Jim was trying to kill me through my iPad!:P You guys are awesome, love your work.
    FOR THE REBELLIOOOOOON!!!!!!!

  • Nice video Steve! Reminds me of the words of Sir William Osler, who was a Canadian physician and one of the founding professors of Johns Hopkins Hospital. He said “Live in ‘day-tight compartments.’ Don’t stew about the futures. Just live each day until bedtime.” This aligns with what Steve is saying. Focus on today, the decisions you make, the food you eat, the activity you engage in. Lots of little “bricks” will enable you to build your “cathedral.” Good luck Heroes. #ForTheRebellion.

  • Try the pistols (single leg squats) going all the way down, arse to grass. I do these as a staple in my long jump training using a backpack full of water bottles.

  • so let me know if I should change something or add anything but I plan on doing this every other day. i am thinking I can do 45-60 mins of cardio (stationary bike) in-between those days. please let me know if this is a good routine for losing weight and gaining some muscle.

  • I’m not with NF anymore…but I looked into it last year and it was the kick I needed to drop 60 pounds last year and hopefully more this year. Got the mindset and knowledge needed from everyone in the forum’s. Here’s to another year of progress!

  • I have always thought that to change myself for the better that I have to make some drastic change, thinking by the brick by brick strategy sounds great and I can’t wait to start, I think I’ll start today XD, thanks Steve.

  • I love this. Thank you! Perfect timing. I have two habits in mind and at 5 minutes a piece….seems doable. Thank you Steve for sharing!

  • This is exactly what got me through the NF yoga challenge in December, even though I had hideous flu for three weeks. Because I only had to do 10 minutes a day I actually often did a lot more. But even when I was really sick I could do something yoga-y for 10 minutes. This month I’m still doing the yoga, but I’ve added meditation (which I actually don’t enjoy, but it’s only 10 minutes). Next month it’s going to be the big one writing for at least 10 minutes a day, which is the one I’m really trying to work up to.

  • Hey Steve, this video really came at a great time for me, as I have just reached my weight loss goals and am trying to figure out what to do next. I know I want to be a strong badass, but all the internet info seems to either be weight loss focused or cycling the bulking/cutting months like you mentioned. I want to build a longer term plan and then just focus on the days, but how do you make that plan? Are there any resources you would recommend? So much of the popular fitness info is about the short term.

  • I don’t have facebook or anything like that. But I do use my phone to access sites like NF and a few others. I also only text a handful of people, so when someone of them do text I tend to notice it.

  • You don’t need to remove the apps from your phone. There are many alternatives.

    What I do:
    I fully disabled WhatsApp, Facebook and Messenger (FB) notifications.
    I moved the app shortcuts to another homescreen, which I don’t use often.

    When I want to use any of those social apps, for some reason (I use it for my running events and to speak with people about marking those events), I use the apps, but I don’t get any notifications and distractions about them.

  • Great video. I love the Shrek carriage “are we there yet?” lol. Hilarious! I do struggle like most people I imagine, to stick to making permanent changes and thinking too much in the future and at times setting unrealistic goals. I need to lose approximately 30 lbs. I want to lose it slowly and by making healthy changes to my lifestyle. I tend to eat too much carbs and I need to stay away from sugar, the worst kind of carbs lol. I do have a bad hip and walking for long distances is not an option. I love hiking but I have to be very careful because of the uneven ground. I will start by being more active on a small scale and then up it as I feel more comfortable. Even just a 5 min walk and eventually up it to 10 min and so on. I will stay away from sugar as much as possible and reduce the carbs in regards to breads, pasta, rice, cereal, etc…… I love the emails I get from Nerd Fitness Rebellion. Very interesting and it actually makes me think of stuff, which is good lol.

  • After my lunch workout today I was thinking about the same idea! I was framing it in my mind as “Start Today”. Forget what bad decision you made yesterday or that you missed doing something. That is in the past and you can’t change it. Instead focus on the next decision toward my goal and choose to do something today/now to move toward it.

    My next action is happening right now. I am standing at work instead of sitting to help with my lower back pain. I also will be doing my daily hip and back stretches when I get home to continue the healing process!

  • I’m going to decide what to have for lunch as my next decision! But I already have it narrowed down to a few good paleo choices. Great video and great points. Quick fixes are what got me into this mess. Thinking long term and taking the pressure off of immediate results helps me make better decisions today. It also helps to be more forgiving with a long term time span.

  • These types of rote exercises where you perform a certain amount of repetitions is not ideal. You should do how many repetitions you can before it becomes too strenuous. Every body is different and will need a different amount of repetitions.

  • You don’t need to remove the apps from your phone. There are many alternatives.

    What I do:
    I fully disabled WhatsApp, Facebook and Messenger (FB) notifications.
    I moved the app shortcuts to another homescreen, which I don’t use often.

    When I want to use any of those social apps, for some reason (I use it for my running events and to speak with people about marking those events), I use the apps, but I don’t get any notifications and distractions about them.

  • I used to always think in terms of weeks and months and I would get results that was temporary. I never heard the term days and years thinking. But right now I hear it and I understand the term days and years exactly. I am everyday making small changes so I can be better. I am going to focus on building my castle one brick at a time. Thank you for your advise, wisdom and encouragement.

  • Seems people are getting bent out of shape with the word “advanced”…”being at higher level than others” is a definition. This workout feels follow on to his beginner body weight, so for those people, it IS advanced. The word does not have a set limit, it’s on a scale. For example doing 10 push ups would be beginner, doing 20 would be advanced (as in it’s more than the beginner). It’s all about perspective. So lay off a guy who is trying to help people get the exercise habit, and feel better about themselves.

  • Can totally relate! Just doing small stuff kind of tricks your brain into gradually accepting change. If you bombard it with a healthy lifestyle very suddenly your brain actually goes into shock! Read this great book called “the brain surgeon’s diet” and it supports this principle 100%!
    Love the video… need a lot of motivation the past few months (in terms of healthy living) Good reminder!

  • A backpack or sports bag filled with books, rocks or water bottles works pretty well as a substitute for the milk jug and it’s much heavier too because you can fill it up with 5 times more stuff than a milk jug.

  • I’m pretty bad at writing I’d love to be a writer but I can never seem to actually finish a story. So today I’m going to do what a whole bunch of other writing newbies are doing and start a novel for NaNoWriMo. And it’s going to suck. And that’ll be okay because the next one will suck a little bit less. And I just need to remember that I’m starting out at a pretty low level (not level 1, but whatever level comes after graduating college with a ton of essays under my belt but no novels) and I have to keep killing spiders (just one more page!!!) before I can take out my first dragon (the whole dang novel).

  • I always put pressure on myself thinking if it’s less than 30 minutes, it’s somehow not valid. I think I’ll start working on habits in 5 minute intervals. The walking thing is hard for me…so I may try that with one block.

  • Steve, you sound like a Multipassionate (see http://puttylike.com). I’m one, too!:D

    And, btw, I teach journaling, too! So, this is AWESOME! Congrats!

  • You know that is very true a person can do every thing they think will get them to the next level but our brain is not on the same wave length and we just end up doing the wrong things. I just turned another year older would like to ensure my self many good years to come but ill need to be as healthy as humanly possible so this is a great way to start days and years.

  • Your most valuable asset is your time, not your attention. I hate videos like this as if I am unaware of what I am doing with my phone. If you wish to call yourself a nerd and are unaware of what you are doing with your technology you are a lemming, not a nerd.

  • For anyone still viewing this video, I would suggest replacing the jumping jacks with something like a burpee or a star jump. It’s weird to have jumping jacks in a circuit workout, especially when they only really serve to get your heart rate elevated.

  • Great video of how to break a big goal into small tasks “How do you eat an elephant? In small chunks” a teacher of mine used to say.
    Just starting on my NF journey and loving it so far:-)

  • I’m going to go back to sucking at guitar. Will try and stick it out through the “why aren’t I getting any better” stage this time.

  • Foe those that are saying this is too easy, it’s not enough work or whatever… he does say you’re supposed to do the circuit more than once so yeah just 10 push ups…. TIMES 3!

  • If you are looking to lose weight quickly, you should look up on google Shape X Booster. You are bound to get the body you deserve.

  • Nice video Steve! Reminds me of the words of Sir William Osler, who was a Canadian physician and one of the founding professors of Johns Hopkins Hospital. He said “Live in ‘day-tight compartments.’ Don’t stew about the futures. Just live each day until bedtime.” This aligns with what Steve is saying. Focus on today, the decisions you make, the food you eat, the activity you engage in. Lots of little “bricks” will enable you to build your “cathedral.” Good luck Heroes. #ForTheRebellion.

  • I’ve always avoided learning an instrument. My husband can pick up anything and learn to play it within five minutes. We got our daughter a violin and she gave up after two weeks. Since it’s just going to waste, I’m going to pick it up for a few minutes today, and then a few more tomorrow! Maybe it will inspire her to try again too!

  • Just tried this doing my first real workout besides lifting some dumbbells and working 40 hours and I gotta say i’m sweating like a pig.
    Gonna try to keep this up 4 days a week and we’ll see where my manboobs go in a few months..

    The plank is hard as fuck though. I think my back isn’t very straight. Doing 3 rounds is gonna take some time, I’m amazed with myself I didnt die after the first cycle..

  • Great video!
    I’m not in the best shape but at first I thought it would be easyish, at least the first set…it wasn’t
    I can do each of them individually or two together…but add them all up and they were really difficult.
    Well I plan to continue this the best I can and Ill try to add more each day.

  • Is it cool if I add like 10-15 sit ups to this or will it fuck up the routine? I’m mostly trying to get off drugs and working out helps

  • Hi, have you discovered Fat Blast Lifestyle? (Go Google it) You will discover the crimes we commit against ourselves. With Fat Blast Lifestyle, you will discover how to lose weight quickly.

  • OMG…Zelda and Everquest, really? Unless he was an 8k MMR player or any other regional qualifier player, he was just an average gamer, an average gamer with Everquest addiction. I can understand if you are morbidly obese and you want to change your life, but as previously overweight but still active gamer i have to say…you DONT quit gaming to get your life back or “level up” in life, just set boundaries and do punishment games.

  • I will pick up my guitar today (right after I hit “enter” on this comment) and work at sucking a little less tomorrow. Thanks for the pep talk, Steve!

  • 10 pistols each side and 10 good pullups might be tough for a lot of people, even regular exercisers. if you find it easy you could do this x4 for time and focus on beating your previous record, without sacrificing good form…that would be brutal!

  • Thanks Steve, I had never heard of the News Feed Eradicator app before. I started experimenting years ago with keeping social media off of my phone. I’ve found it to be both difficult (because everything slowly creeped back in) and peaceful (my mind seemed to calm down without so much to keep up with). Good message for nearly all of us.

  • I love the journaling tip. Also the low barrier of entry has helped me establish a habit of producing music.
    I would also like to highly recommend the importance of building a daily habit of things you want to do! For me, I learned to meditate everyday (although I fell off due to sleeping in more than I should haha) by simply doing it right after my morning coffee. It’s tranquil and easy to do when your mind and body are still waking up. Eventually it will feel weird to break your habits.
    I am planning on building an exercising habit by making sure I am doing something physical everyday too. Even if I have an off day from weightlifting, I will use my off days to do something as simple as walking the treadmill or swimming. The important thing is to make it into the gym everyday.

  • My reason for playing video games = Great story that can only be achieved and experienced by playing through it. No other available substitutes.

  • Great message Steve! Your message rings true. Two things I need to work on are my communication skills and fitness skills.

    Time to start working on them to get terrible out of the way!

  • I suck at sculpture but it’s a compsory subject in my art degree but I’m following your advice Steve and I’m getting terrible out of the way ��

  • I can”t lose weight and CAN”T get in shape!!! I eat healthy, Fruits, vegetables, don”t eat after 7pm, drink plenty of water, my FitBit stopped working, the Fossil doesn”t ever work, piece of junkkk!!!! Did P90X, and the other guy that jumps alot with hio hop. Just a lot of sweat and little change.

  • This is actually how I learned to keep my kitchen clean. Every time I eat a meal, I spend 3 minutes on dishes. It’s impossible to tell yourself you don’t have 3 minutes do something. I now go overboard with my morning routine and do a whopping 5 minutes of dishes every morning, just to start off on a good foot. Yes, sometimes I do more than 3 minutes. Once I start it’s not hard to finish with whatever I’m doing. But I am never obligated to do more than 3 minutes at a time. And it works.

  • Great tip thanks! I used to journal every day but got out of the habit, used to ramble on for pages + usually about stuff that was negative. When things got better, I stopped! Gonna try this…also have a guitar I’ve been ignoring for years cos it seemed too hard…wanted to be Eddie Van Halen on day 1 duh! Maybe I’ll pick it up today…watch this space:-) Thanks again. Becs

  • Push ups. I want to be less terrible at doing push ups.
    I’m currently doing them on my knees with my hands on yoga blocks and, partly due to my core training, my push ups are starting to suck a little less.

  • Your most valuable asset is your time, not your attention. I hate videos like this as if I am unaware of what I am doing with my phone. If you wish to call yourself a nerd and are unaware of what you are doing with your technology you are a lemming, not a nerd.

  • You can do inverted-bodyweight rows,one arm dumbbell rows,barbell rows, two arm dumbbell rows,t-bar rows or seated rows instead all of those chin-ups,pull ups are all upper back exercises and all work the same muscles seated rows and one arm dumbell rows are safer than barbell rows and two arm dumbbell rows you have to worry about hurting your lower back doing those just like you can do chair dips instead of regular dips.

  • I know the blog post suggests what sort of warm ups to do, but how long would be practical for a warm up? Just a few minutes of jumping jacks or jump rope? Maybe not even a few minutes, but just like one minute?

  • Had to take a lot of breaks but eventually I got through it. Got way too light headed and too much heavy breathing to push through it all. Eventually I’ll get to the point I can do it in one go.

  • You’re right.. it’s a minority though. I’m talking about the middle and small class citizens around the globe. They must be around 70% of the entire population, another 25% that dont even have electricity and those motherfuckers that took em all from the others and represent the rest 5%. None the less you’re right obviously, but i can’t stand people that the only thing they have to offer to the society is shit and the rest poor guys work 40+years just to bring food to the table. Unfair world..

  • Thank you Steve. I really needed this post today. I was up all night last night worrying about my most recent backslide. I’m coming up on my 1 year anniversary of joining the Rebellion and I’ve fallen back into bad habits over the last month or so. For the past few days I’ve been consumed with trying to find the perfect workout routine/schedule, and when to restart.
    This post came in just in time and I’m going to try my best to just focus on TODAY. Thanks again brother!

  • awesome advice! I’m starting to do one ten minute walk a day. lately I’ve tried doing two walls if I have time. yay for building habits!

  • That guy will never EVER dead lift 400 lbs. just won’t happen. He’s a small guy. Nothing wrong with that. But he maybe can dead lift 100. That’s normal and he shouldn’t try to change that

  • Piano. I dusted off the keyboard and pulled up some YouTube videos. Thanks Steve. That thumbnail really pulled me in and I’m glad I watched. ��

  • Agree with everything you say in this. Fitness is for life!

    What got me determined to lose weight was, after pills and diets and all sorts, was the podcast Critical Hit. At some point, the guy who plays Torc the half-orc mentions offhand that a suit of armour is about 18stone, a number that had been my weight for a long time.

    I looked myself in the mirror, and said, “I weigh the same as a me-sized body of sheet steel. That’s… Too much.”

    Realising what my weight was, not in numbers, but as a tangible ‘thing’, has really helped. Even now I think ‘okay so this month I’ll be able to take off the shin plates, and next month I can reduce the belly plates.

    For me, weight loss is removing this metaphorical armour, piece by piece, and letting myself stop being the stout and hardy fighter and instead multiclass into something better.

  • I am starting Qi Gong in the morning and evenings. There are to routines that I have that take 15 to 30 minutes BUT there is also a routine that takes about 5 minutes that I can do if I don’t have 15 to 30 minutes. Ready to succeed!!

  • Thanks Steve, I had never heard of the News Feed Eradicator app before. I started experimenting years ago with keeping social media off of my phone. I’ve found it to be both difficult (because everything slowly creeped back in) and peaceful (my mind seemed to calm down without so much to keep up with). Good message for nearly all of us.

  • This is actually how I learned to keep my kitchen clean. Every time I eat a meal, I spend 3 minutes on dishes. It’s impossible to tell yourself you don’t have 3 minutes do something. I now go overboard with my morning routine and do a whopping 5 minutes of dishes every morning, just to start off on a good foot. Yes, sometimes I do more than 3 minutes. Once I start it’s not hard to finish with whatever I’m doing. But I am never obligated to do more than 3 minutes at a time. And it works.

  • good workout, but shouldnt the planks/abs be added at the end of the workout, since the whole workout essentially works your core?

  • Great work out, I was curious if anyone had any suggestions on what I could replace the jumping jacks with? I live in an apartment and I don’t want to bother my neighbors.

  • Thanks for the motivation and realistic message. I wish I had found this before I ended up in so much pain about 6 months ago. I am 46 years old and feel like I’m 76 most days. My next step is to work through the pain and hope I can get back to where I was just last year when I started focusing on my fitness and healthier eating. First step is cleaner eating until I can do more fitness.

  • If you go to his site you’ll see that this is advanced compared to the beginner workout. This is more advanced than the previous workout, thus it is called advance. The site has a large number of people who have never worked out in their lives and are using his guides and forums to get into shape.

  • music in background was a little distracting during the instructions. overall, pretty good though. I plan to use this to get me started this week.

  • i have been doing the beginner workout of this 2 part video and i must say its been challenging for me. it saddens me to read in the comments people bashing the content of this video because of their own biased opinions on what has worked for them and what they percieve as being begining as well as advanced. u can build muscle any way by doing exercise that requires resistance. ur body dosent know if ur picking up a 50 lb dumbbell or a 50 lbs bag of pet food muscles are worked and its resistance. like the person in the video part one says ” find something thats heavy and find a way to pick it up, its that simple”. personally, im thankful for these informative videos because they teach u ways to get healthy and probably save u loads of money for gym memberships, which not everyone can afford. u can do most of these exercises from the convience of home. not everyones goal is to look like the hulk on handfuls of steroids. some of us are trying to escape the “skinny fat” bodies and others are simply trying to build lean muscles. needless to say, its the internet and u can say what u want. however, bashing a vid because it dosent conform to ur biased view of what beginning and advanced is without trying it for urself is in poor taste and bad show.

  • Great work Steve headspace is cool thanks for that tip as well how cool would a joint vlog be between u and Andy? Thanks again for all your hard work.

  • I did this when I started a 120 pound weight loss journey 5 years ago. Instead of one big “I’ll never get there” goal I broke it down into 22 “5 pounds is nothing” goal. I never looked beyond the next goal. 11 months later I looked back and all 22 goals had been achieved!

  • About how many calories does this full workout burn? I’m trying to make lifestyle changes and count my calories in both excersize and food but I’m not sure how much this cancels out!

  • Damn, i tried it yesterday… My legs still hurt, man:( i did only two sets. About two years ago i was 115kg weight and i took a long hard look in the mirror then. Two years later, i’m 78 kg, no muscles whatsoever. It’s time to put them to work >:) You never realize in how bad of a shape you actually are before doing this workout. After only two sets (and a warmup ofc) my heart was beating and i was dizzy. I walked it off. I’m not stopping here! HUZZAAAAH!:D

  • Having never completed world domination I am sure I suck at it…. I guess today’s as good a time as any. >:)

    More practically I suppose my French also sucks so vocabulary expansion commences tonight!

  • I have about 80 lbs. to lose, which has been overwhelming for me to think about. This video has made me feel the goal is achievable. Thank you, Steve.

  • I’m pretty bad at playing bass but I got roped into playing it for a beginner jazz band so I guess I’m going to get a lot of practice being bad and getting better

  • I just subbed/subscribed to NF on the internet and I gotta say I’m looking forward to all the auto-emails I get from you?? Like they are really helping me look forward to the next thing I can do for that day? I’m really bad at keeping up a new habit (I’ve paid $$$ for personal training and never went back to the gym after it was over) but for some reason the emails have been really uplifting and easy to follow instructions. I already bought your book and I’ve been really enjoying it. I’m a comic artist from BC Canada who’s always sitting on her ass drawing & playing video games and I just started the nerd rebellion so thanks for your awesome work & support for other people like me! <3

  • Yeah for embracing our inner suck! I am terrible at drumming… but because of the “Embrace Your Inner Noob” quest, I am waaaaay less terrible than I was 6 months ago when I used 20SOC to walk into my first drum lesson! I even just recently hit a milestone loot drop… and bought my first drum kit!! Thanks NF!!

  • What to do on the alternate days? Please reply as I am desperate to know this. I want to lose my body fat. Thanks for making such an amazing video. Really appreciate the concern shown in guiding. Have a nice day… Waiting for your reply mate.

  • In January, I weighed 288 lbs (I’m 5’7, so that’s extremely over weight) and I started working out. I tried this circuit then when I was fat as hell, but I couldn’t get through the squats. I started doing simple cardio, elliptical and swimming alongside eating really clean. I now weigh 230 lbs. I tried this circuit today and I finished it! tired as hell! I’m definitely going to add this to my routine! Thanks Steve!

  • I seen this at the right time, I have been struggling with my weight issue and this has given me the incentive of getting on the right track. I am now looking forward to plan for tomorrow and taking it day by day. Thank you Steve

  • Having never completed world domination I am sure I suck at it…. I guess today’s as good a time as any. >:)

    More practically I suppose my French also sucks so vocabulary expansion commences tonight!

  • This video gave me shivers. The amount of passion and conviction he uses about his life experience is such a beautiful thing. Congrats man, I think you’re the 1% that understands what life is really about.

  • You think he only has shit to offer? How about those of us who have been inspired by what he has made? He has offered the information in a way that has made it accessible to people like me. There are thousands on his site trying to make their lives better. That doesn’t fit into your idea of doing good work?

  • Great video of how to break a big goal into small tasks “How do you eat an elephant? In small chunks” a teacher of mine used to say.
    Just starting on my NF journey and loving it so far:-)

  • Steve, this video came at a really great time. Thanks for being so awesome.

    Thanks to Nerd Fitness, I have been making smarter choices with my life. I lost ten pounds last year just from making healthier eating choices and from trying yoga here and there, something I want to delve more into this year.

    I didn’t think I could work up the twenty seconds of courage to try out swing dancing, but I had a blast and made a new friend at your book tour event in Chicago. I also managed to quit two jobs that were making me really unhappy and now I’m with a new company and applying for college again after ten years.

    I have been so stressed about my future due to current obstacles and sometimes I feel like I will never get to where I want to be. But you’re absolutely right, I need to focus on the now and I need to take action instead of worrying and procrastinating.

    I hope all you nerds out there are not afraid to chase your dreams day by day in 2017 and beyond!

  • Hi Steve, I love the video and the concept and I definitely agree that it is the right approach but it leaves me with a question: how do you identify the daily steps required to achieve a yearly goal? I hear in the video that Anthony made you a plan. Is there a video where you explain how to make a similar plan? That would be the video to watch!

  • I can’t swim. Actually I should say, I couldn’t swim. Back in September, I started adult swimming lessons. There I was surrounded by teenage girls, totally awkward situation, wanted to leave after the first lesson because of the awkwardness, but I stuck it out and now a month and a bit later I can actually float, tread water, do a few strokes. I still need to work on getting my face in the water without plugging my nose so I guess you could say I suck at that but yeah, I totally get it. I was terrible before and now I am not so terrible!

  • I’m pretty bad at writing I’d love to be a writer but I can never seem to actually finish a story. So today I’m going to do what a whole bunch of other writing newbies are doing and start a novel for NaNoWriMo. And it’s going to suck. And that’ll be okay because the next one will suck a little bit less. And I just need to remember that I’m starting out at a pretty low level (not level 1, but whatever level comes after graduating college with a ton of essays under my belt but no novels) and I have to keep killing spiders (just one more page!!!) before I can take out my first dragon (the whole dang novel).

  • so let me know if I should change something or add anything but I plan on doing this every other day. i am thinking I can do 45-60 mins of cardio (stationary bike) in-between those days. please let me know if this is a good routine for losing weight and gaining some muscle.

  • Hey there, have you heard about “Belly Fat Quencher” (just google it)? On their website you will find a practical free video. It helped Sonia to eliminate her stomach fat. Perhaps it will help you out as well.

  • After my lunch workout today I was thinking about the same idea! I was framing it in my mind as “Start Today”. Forget what bad decision you made yesterday or that you missed doing something. That is in the past and you can’t change it. Instead focus on the next decision toward my goal and choose to do something today/now to move toward it.

    My next action is happening right now. I am standing at work instead of sitting to help with my lower back pain. I also will be doing my daily hip and back stretches when I get home to continue the healing process!

  • I just had an epiphany watching this. I am pretty much in the same situation as this guy was some years ago. Thanks for the video, subed.

  • Funny I get this today. I am terrible at and hate and it’s tortuous. I’ve been doing them for a while. I’ve seen a thousand videos on how to do them; even low impact is difficult (notice I didn’t say impossible though in all fairness, it does feel that way). They should be outlawed. BURPEES! That is my I totally suck at thing. BURPEES!

  • This is amazing. And it’s made even better by his complete genuineness and not wanting to be up there for any other reason than wanting to spread this great message. ����

  • This video has made me realise why I’ve been more successful at journaling this year. I got the Calm book from the people who do the mediation website/app. In the book they have pages for journaling three standard questions that form the jurnal entry. I got a notebook and started in that and have been going strong since the begining of the month usually my journals last a week and I forget.

    The other habit I wanted to develop was yoga, being a member of NF Yoga has helped, but I didn’t always have time. So instead of the main sessions every day, I dipped in to the mini sessions when time was short. Results build the habit, this week I touched my toes for the first time. Those mini sessions have worked wonders.

    https://www.amazon.co.uk/Calm-mind-Change-world-x/dp/0241201950

  • In the wise words of Jake the Dog (Adventure Time) “Dude, sucking at something is the first step to being sorta good at something.”

    I’d really like to be able to play the piano!

  • I used to always think in terms of weeks and months and I would get results that was temporary. I never heard the term days and years thinking. But right now I hear it and I understand the term days and years exactly. I am everyday making small changes so I can be better. I am going to focus on building my castle one brick at a time. Thank you for your advise, wisdom and encouragement.

  • I’m terrible at Coding and at Relaxing and Being Myself on Dates. I’m doing 30 minutes of Coding in a few minutes and going on a first date later tonight. I’m excited for both. After all, there’s no losing: Only winning and learning!

  • What if social media is how you make your living, though? I get all my customers through social media I do art freelance, and most of my sales come through posting “sketches available” on my feed, and people responding. I can’t just delete it, I need it to pay my rent! FB can go though.

  • Great way to think about changes, thanks. Am actually having a ‘rest day’ today, but that’s important too! Done my 10,000 + steps, so ok not to do a workout as well. Used to be super active, run a lot, when younger. Need to find a Good, “suitable” routine now I’ve turned 50… will keep tuning in for more ideas

  • Steve, you sound like a Multipassionate (see http://puttylike.com). I’m one, too!:D

    And, btw, I teach journaling, too! So, this is AWESOME! Congrats!

  • Great video Steve! I’ve been following you ever since you started NF and have seen your incredible progress! The “make permanent changes” part really hit home with me.. I hope I’m in a better shape a year from now than I am today.. one brick at a time! FOR THE REBELLION!!

  • Hey Steve, just wanted to drop a quick note and say that I’m really enjoying these thought process videos. I started the Nerd Fitness beginner body weight workout 2 years ago and I’ve done that and only that 1-3 times a week since then. Slow and steady I’m now leaner and stronger than ever at 33. I never really stepped it up by using heavier weights or changing the routines much. I think it’s time to do that. Thanks for all that do you, keep it up. PS I’m friends with John Berardi and he said that you two hung out in Colorado (?) a few months ago, he has a lot of respect for ya.

  • I love this. Thank you! Perfect timing. I have two habits in mind and at 5 minutes a piece….seems doable. Thank you Steve for sharing!

  • I’ll pick up my guitar for a few minutes today. never got past my first song 15 years ago, so here’s hoping there’s perseverence where there is a lack of natural talent:) thanks Steve

  • The next decision I’ll make to be healthy and debt-free is to eat a healthy home-cooked meal. I’ve definitely struggled with this but am getting at better at living for today!

  • I’ve tried this workout today and damn I was sweating alot after the first round haha. After the 2nd round i felt like throwing up so I couldn’t continue to finish all 3 rounds. I’ll try to finish all 3 next time.

  • I volunteer at a summer camp where I’m not allowed to have my phone with me for an entire week. At first, there’s that (for lack of a better word) separation anxiety but then it actually starts to feel freeing. By the end of the week, I’m kind of disappointed to get it back because I know I’ll fall back into my terrible habit of wasting hours mindlessly scrolling. The last month or so, though, I’ve consciously cut back on how much I use social media, and I’m happier.

  • Is this going to build some muscles for skinny guys or it will only burn fat? and should I do it everyday or 3 times a week? and thanks in advance:D

  • OMG! I laughed out loud so hard at your drawing of Michelle that I had to pause the video for a full 5 minutes! (Mine would have looked similar.) I’m terrible at Spanish right now but I bought Benny’s book a month ago and need to get on the stick and start! Thank you, Steve!

  • I’m an athlete. Quite good at sprints, so so at distance, but when it comes to throwing, I totally suck. But over the past several weeks, I’ve taken up shot put, discus and javelin, to broaden my range of events. Had my first go at javelin the other day and managed 12 metres when everyone else was throwing 20, 30, 40+, including another guy new to javelin who threw 30 meters.:)

    But I will keep at my throws, they are fun in their own way. In fact, I’ve teed up a bit of discus practice tomorrow afternoon before regular training.:)

  • Steve, this is freaking awesome! my wife and i deleted the social apps a week ago, as soon as we watched this video. it is amazing! thank you so much for challenging us to do it!

  • Learning is a process, you make mistakes. But, well… Mistakes are useful. They teach you what NOT to do. You learn what you don’t like, and how to do or make things that you DO like.

  • I am 55, my father died at 58 from heart disease, his mother at 58 from cancer, in the last 3 years my Husband survived Stage 3 Non Hodgkin Lymphoma, and an Open Heart surgery for Aortic Valve replacement. We both Joined a local Gym that just open this week and I have at least 50 pounds to lose. I want to get in better shape, be healthy to live longer and enjoy the second chance my husband has been given in life, and not die young like my father and my grand mother.

  • Holy hell… I don’t know how far off the deep end I fell, but I ran out of breath just practicing the forms! Not even doing the excersize hardly!

    I got a long way to go, but if I am honest with myself, its either this or meet the grim reaper… Hahahaha

  • I tried doing this workout two nights ago and man that was rough! I was able to do all three sets, but was sweating up a storm and my heart was beating a million miles a minute midway through the first set. I had to drink a lot of water in between sets and rest for a few minutes in between. I’d say I’m about 35 lbs. overweight and hope to do this exercise every 2-3 days to get a start on my goal to lose it. The push-ups were easily the most difficult for me to do. By the second set, I was struggling to do more than two in a row without stopping. Hope it gets easier as I continue this as a routine.

    Does anyone have any tips on what they do on the days in between for cardio? I have an elliptical machine at home and try to use that for 30-60 minutes, but maybe someone else has a better suggestion?

  • Having struggled re-adjusting to life on my own after my mum passed away in 2013 I’ve struggled for years to find the motivation and time to dedicate to getting in shape/fit etc. struggling with various problems, I started years ago Steve after splitting up with my first love but never managed to carry through with it because of the “weeks and months” frame of mind. And again this time having started to dedicate the time fitness again after splitting up with a long-term girlfriend. However, this is now 4-5 months down the road, which is longer than last time and I’m still going have started seeing results. Now I want to lose weight too and I believe finding yourselves I have another weapon at my disposal to keep me down the road I want.

  • Or, if all of your friends are Internet addicted and honestly have no other way of contacting you, you can just put your phone on “do not disturb” mode. No sounds. No buzzing. Just click it open whenever you want.

    As a follow-up, I recommend a “5 minutes a day” rule for social media. You’d be surprised at how much ground you can cover in 5 minutes. You can check your notifications, post something of your own, skim the news feed, and be out of there with 3 minutes left to spare.

    Another friend recommends a “no scrolling” rule. He calls the newsfeed-scrolling the “scroll hole” and says the instant he catches himself scrolling, he turns it off.

  • Just realised that could be mis-interpretted. What I’m saying is that he gave us an “Idea worth spreading” (TED talk), not a huge advertisement like a lot of ted talks are these days.

  • The permissions alone are enough reason to never install that Facebook garbage. Some apps kinda overdo it, but Facebook wants your soul and firstborn to use their apps. Screw those guys!

  • Thanks for this, Steve! I struggle with the day to day as I lack patience in many aspects of my life. When I’ve worked hard for 1, 2, or 3 weeks and see that my stomach is still sticking out, it kind of hurts a bit. Deep down, I know that it’s the day to day commitments, lifestyle changes, and yes, even patience that will get me there. I really love this new Rising Heroes program as it is getting me out there and making these changes possible.

  • I was updating my instastory as my subscription tab loaded and show me this video. I take personal offense of that. Lol jk. Edit: This video actually doesn’t piss me off at all, so try harder Steve.:-p Though it may actually because I’m lucky for some reason my phone just won’t give me any push notifications if I close the apps, which I do every time because I can’t stand seeing too many tabs (I also hear it wastes precious battery life so ye). This can be infuriating at times, especially when I work with other people because it makes me harder to reach, but in terms of control and productivity the “error” in my phone actually helps me: I only check social media when I have to (i.e. checking LINE or e-mail for co-worker texts) or when I’m taking a break. I also have developed enough self control to actually stop when it’s time to stop, e.g. I take a 5 between work sessions and that’s the amount of duration I’ll use to check social media instead of saying “b-b-but I haven’t liked all the cat videos”. The other good news is, I love what I do enough that sometimes it doesn’t even take me a whole break session before I close the social media tabs and do something else work/productivity related, such as taking notes for future reference or blog ideas.