Exercises

How to Build Muscle as a Woman (Workouts and Diet) – Self Improvement Article

If you are interested in learning how to gain weight the right way, you have come to the right place!  My name is Staci Ardison. I overcame an eating disorder, discovered a love for heavy strength training, and now I help women like you get stronger for a living. Believe it or not, I’m 50 pounds heavier in the photo on the right (and WAY stronger, and healthier, and happier!). I’m currently a lead coach here in the Nerd Fitness…

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Bodyweight Dip 101 (How to Perform the Dip Exercise) – Personal Development Article

Today you learn one of the most underrated exercises of all time: the dip. It’s something we remind our coaching clients not to overlook, and I’m excited to share the exercise with you today. A Nerd Fitness Coach can guide your strength training and teach you dips! Here’s what we’ll cover so you can learn the bodyweight dip: A quick note: we have compiled ALL of our strength training content into a comprehensive guide that will remove all the confusion…

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How to Do a Proper Pull-up & Chin-up, Step By Step. – Self Improvement Article

So you want to do a pull-up, eh? Well you’ve arrived at the right place! Pull-ups are one of my favorite exercises and a critical movement we teach our coaching clients! Learn how Nerd Fitness Coaching can help you grow strong! Today, we’ll teach you everything you’ve ever wanted to know about pull-ups: It’s a lot to cover, so let’s get to it!  If you’re just starting your strength training journey, check out our massive guide Strength Training 101: Everything…

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How to Warm Up Properly: 12 Quick Exercises To Avoid Injury – Self Improvement Article

Today, you’re gonna learn all about the importance of warming up BEFORE every workout. On top of that, I’ll even teach you HOW to warm up – with specific videos and routines. In this guide we’ll cover the following (click to go to that section?): This stuff is so important because getting injured sucks. And every single day I watch people wander into the gym, immediately lie down on a bench, and start cranking out their workout with a heavy…

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The Ultimate Skinny Guy’s Guide to Bulking Up Fast – Personal Development Article

Want to go from a skinny guy to building muscle quickly? You’ve come to the right place! I’ve spent my entire adult life trying to pack on muscle, and after years and years of trial and error, I finally cracked the code. Today, I share that code with you! And no, unfortunately, it’s not just Up, Up, Down, Down, Left, Right, Left, Right, A, B, Select, Start. Here’s what we’ll cover (click to jump to that section): Let’s do this! Now,…

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How to Stretch After a Workout (with Videos) – Self Improvement Article

Today, you’re going to learn how to stretch. If your warm-up is the appetizer, and your workout is the main course, than the post-work stretch is your dessert. Sure, you can NOT eat dessert…but that will make your night feel incomplete. And not stretching – especially after a strength based workout – could be cutting your progress short! In this guide, we’ll share why you should NOT stretch before your workout, but you SHOULD stretch after your training, I’ll also provide you…

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3 HIIT Workouts: Start Interval Training and Sprint Running! – Self Improvement Article

This step-by-step (literally) High Intensity Interval Training (HIIT) guide is probably the best one in the galaxy. My justification for such a bold claim? We have dinosaurs and Muppets in ours! Plus lots of terrible puns. In this guide, we’re gonna cover: If you’re a busy person, you don’t need to be spending hours a day on a treadmill or out jogging around your neighborhood to lose weight. In fact, those hours of running could actually cause a litany of…

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How to do a proper push up

I need to share something very important with you: I’m 95% certain you’re doing your push-ups incorrectly. I’ll explain why shortly. Let’s start here: push-ups are one of the best exercises ever invented (thanks random fit caveperson, whoever you were). They require zero equipment, build strength in all of the right places, have hundreds of variations to keep things fresh, and are easily quantifiable so keeping track of progression is a breeze. Push-ups and push-up variations are a HUGE part of…

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