NerdFitness

Physical Fitness/Self Improvement site

http://www.nerdfitness.com/

General Self Improvement

• community Game Rule-s: http://www.nerdfitness.com/blog/2010/04/12/the-11-rules-of-the-nerd-fitness-rebel-army/
• make a Meaningful Life: http://www.nerdfitness.com/blog/2010/11/15/how-to-live-a-life-worth-living/
• Super Hero Persona: http://www.nerdfitness.com/blog/2010/08/26/how-to-become-a-superhero-in-4-easy-steps/
• Your RPG Profession: http://www.nerdfitness.com/blog/2010/05/10/real-life-role-playing-what-is-your-profession/
• Super Power http://www.nerdfitness.com/blog/2010/12/23/how-to-create-your-own-super-power/
• Hero's Epic Destiny http://www.nerdfitness.com/blog/2010/10/21/how-to-write-your-own-epic-destiny/
• do the Simplest Thing. http://www.nerdfitness.com/blog/2013/07/22/the-worlds-quickest-advice-column-part-2/
• level up http://www.nerdfitness.com/blog/2011/03/03/game-of-life/
• Habit change http://www.nerdfitness.com/blog/2012/09/04/power-of-habit/
• Temptation Bundling: do your reward simultaneous to working out http://www.nerdfitness.com/blog/2015/05/28/too-lazy-to-work-out-try-temptation-bundling/

Good Diet: fan of Caveman Diet

Exercise: Body Weight and FreeWeights (in circuits), not cardio or Weight Machine

• always start with Warm Up
• beginner Body Weight (circuit) http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/
• do 5 Body Weight exercises per session, 3/wk http://www.nerdfitness.com/blog/2010/02/15/how-to-build-your-own-workout-routine/
• or 4 Body Weight exercises you can even do in a Hotel room http://www.nerdfitness.com/blog/2010/12/20/the-20-minute-hotel-workout/
• or just 3 Body Weight exercises! (then moving on to FreeWeights) http://www.nerdfitness.com/blog/2013/01/24/rage-against-the-machine-how-to-switch-from-exercise-machines-to-free-weights/
  • legs
    • squats http://www.nerdfitness.com/blog/2014/03/03/strength-training-101-how-to-squat-properly/
    • pistol squats
    • lunges http://www.youtube.com/watch?v=5hSWtDAXZsg
    • box jumps http://www.youtube.com/watch?v=FVcZ_tXdrbs
  • push
    • Push Up http://www.youtube.com/watch?v=sjPYdwgUsOs
    • dip http://www.nerdfitness.com/blog/2009/09/16/how-to-do-a-perfect-dip-no-tobacco-required/
    • HandStand
  • pull
    • body rows http://www.youtube.com/watch?v=OYUxXMGVuuU http://www.nerdfitness.com/blog/2009/11/06/inverted-row-are-you-missing-out-on-this-great-exercise/
    • pullups http://www.nerdfitness.com/2011/04/25/do-a-pull-up/
  • legs-FreeWeights: squats, deadlift
  • push-FreeWeights: bench press, overhead press
  • pull-FreeWeights: deadlift, bent-over row
• on days you don't do strength exercise, do Interval Training