Summer is around the corner and already people in swimsuits are populating Insta, TicTok and more. Time to shake off the pale skin and start working on a tan while working to get rid of the holiday pounds. Winter helps you gain and not in a good way. The lack of sunlight in winter supportsweight gain by keeping more fats in the body. Dark nights coupled with unfriendly weather can make you feel more fatigued and reduce activity. The average addition is five to seven pounds. But the good news is marijuana can help.
You might think what? Doesn’t marijuana make you have the muchies and make you lazy? Well, the “old school” thought is still around, but science is starting to say something else. A bit of a gummy or other marijuana before a workout can boost motivation and make exercise more enjoyable. If you are a casual, it can be a benefit. If performance is the goal, it may be best to skip. That’s the takeaway of the first ever study from the University of Colorado Boulder.
Another study published in the American Journal of Medicine, marijuana users are less likely than non-users to develop metabolic syndrome, which is a significant risk factor for obesity, type II diabetes, and heart disease. Among young adults, cannabis consumers are 54 percent less likely than non-consumers to present with metabolic syndrome. Past marijuana use is associated with lower odds of metabolic syndrome among middle-aged adults. And seniors who medicate with cannabis tend to be slimmer and less insulin-resistant than seniors who just say no.
The munchies imagine is real, it is a scientifically proven phenomenon. But just like cannabis can give you the munchies, certain marijuana can be the anti-munchies. THC is a CB1 “agonist” that turns on the appetite receptor and causes it to signal. An “antagonist” will block the receptor and prevent it from signaling. Tetrahydrocannabivarin (THCV), a minor but medically significant component of the cannabis plant, is a neutral CB1 receptor antagonist. Scientists have also synthesized “inverse agonists” that can activate a cannabinoid receptor and cause it to signal in the opposite manner from how it functions naturally. A CB1 inverse agonist will curb appetite and reduce food intake by binding to CB1 receptors, whereas THC boosts appetite and food intake by binding to CB1.
And lastly, people have figured out marijuana is less fattening than alcohol. As the realization has taken effect, beer sales have dropped as people have reduce there suds intake for a gummy or vape – especially in the beginning of the week.
So you want to lose weight and get in shape, but don’t want to leave your house?
Well, as your fitness Yoda, I will teach you a great bodyweight workout routine that you can do ANYWHERE: In your living room, at a park, or in a galaxy far, far away…
These are the types of workouts we build for our busy Online Coaching Clients, and I’m pumped to share it with you today!
Let’s dig into the different parts of this workout and get to the action:
Make sure you also download the Beginner Bodyweight Workout PDF so you can track your progress and level up at home.
I’ll send it on over when you join the Nerd Fitness Rebellion in the box below:
Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!
Complete this workout at home, no equipment required
Avoid the common mistakes everybody makes when doing bodyweight exercises
You just need to make sure you have the right program to follow.
Enter the Beginner Bodyweight Workout.
I’m going to take you through a basic home workout today that can be completed anywhere – in your house, apartment, out at a park, in your basement, on the moon, wherever.
In a circuit routine, you’ll do each exercise in succession without a break in between (if you’re able).
Once you’ve finished all exercises in the circuit, do it again.
If you’re still able after the 2nd run through, go for a third.
Because all of these exercises come one after another, you’re bound to get tired – and that’s okay!
It’s better to stop and take a break than to do an exercise incorrectly.
Before you start, don’t forget to do a Dynamic Warm-Up – Make sure to get your heart rate pumping and get your muscles warmed or you’re just asking for injury.
You can run in place, jump rope, do a few push-ups, pedal on a stationary bike, do some punches and kicks, jog up and down your stairs, and/or twist and swing your arms and legs to get them moving!
“HOW OFTEN SHOULD I DO THE BEGINNER BODYWEIGHT WORKOUT?”
Do this routine 2-3 times a week, but never on consecutive days.
You don’t build muscle when you’re exercising, you build muscle when you’re resting, so try not to do a strength training routine (of the same muscle groups) two days in a row.
In addition to checking out our Online Coaching Program, make sure you download the worksheet for this workout by joining the Rebellion (our free online community)!
I’ll send it to you right away when you sign up in the box below:
Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!
Complete this workout at home, no equipment required
Avoid the common mistakes everybody makes when doing bodyweight exercises
Note: We have helped hundreds of 1-on-1 Coaching clients get started with strength training and other awesomeness – but EVERYBODY starts with bodyweight training like these movements and this workout!
You have two options here to dial in your nutrition:
We’ve actually developed our own 10-level nutrition system and mindset blueprint in Nerd Fitness Prime, but let me break this down into some basics:
Eat natural, whole foods whenever possible.
Cut back on sugar and liquid calories wherever you can. The stuff is in everything!
Put vegetables and fruit on your plate!
Know your fats and carbs – these are the foods we can overeat without realizing it.
Make sure you get enough protein each day (meat, chicken, fish) – this helps with rebuilding muscles and things like that.
You can download a Free 10 Level Diet Guide too when you join the Rebellion and sign up in the box below:
Download our free weight loss guide
THE NERD FITNESS DIET: 10 Levels to Change Your Life
Follow our 10-level nutrition system at your own pace
What you need to know about weight loss and healthy eating
3 Simple rules we follow every day to stay on target
The raw honest truth:how you eat will be responsible for at least 80% of your success or failure.
If you’re doing bodyweight workouts because you’re interested in losing weight, know that training is only 10-20% of the puzzle!
If you need help figuring this all out, or you just want your own Yoda to tell you what to do, you’re in the right place!
We’ve been helping busy people like you train at home and make better food decisions without hating life! It’s our 1-on-1 Online Coaching Program, and it might be a great fit for you.
Schedule a call with us to learn more by clicking on the image below:
Do this Beginner Bodyweight Workout for the next 4-6 weeks and focus on getting better.
If doing just one circuit of the workout was really challenging, no big deal!
Write down how you did, and try to do just 1 more rep or exercise next time through.
The whole point is “do a bit more than last time.”
I also have MULTIPLE options for you to take for your next step too. Pick the option below that best aligns with your goals and timeline:
1) If you want step-by-step guidance on how to lose weight, eat better, and get stronger, check out our killer 1-on-1 coaching program:
2) If you want a daily prompt for doing workouts at home, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
Try your free trial right here:
3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.
Sign up in the box below to enlist and get the Beginner Bodyweight Workout sheet so you can print out the sheet and train at home!
Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!
Complete this workout at home, no equipment required
Avoid the common mistakes everybody makes when doing bodyweight exercises
Learn how to finally get your first pull-up
I’d love to hear how this workout went for you, and how else we can help!
This is what we’ve dedicated our lives to, and you’re now part of a killer community.
Welcome to the Nerd Fitness Rebellion!
You can do this, we got your back!
-Steve
PS: If you’re looking for more workout routines to follow, I got you covered:
PPS: As a reminder, today’s bodyweight workout looks like so:
Click on it to pull up your own PDF of the infographic!
As much as we look forward to holiday parties and dinners, many of us suspect we’ll overindulge and gain weight.
Indeed, the average American eats and drinks 4,500 calories and 229 grams fat (as much as in 3 sticks of butter) on a traditional Thanksgiving day? Studies show that the average American gains 1 pound during the winter holiday season. Year after year, they can add up, and contribute to overweight or obesity later in life.
Although we may not all gain weight over the holidays, there is no question we tend to eat and drink more — and exercise less. With the hustle and bustle of holiday shopping, parties and festive traditions, healthy eating and exercise are usually the first things to go.
No one wants to be on a strict diet during the holidays. We want to enjoy the bounty of traditional favorite foods. How can you enjoy the holidays without gaining weight? Dietitians say it’s not so hard, with a little planning.
First, change your mindset. If you’ve been trying to lose weight, when mid-November rolls around, shift your focus from weight loss to weight maintenance. “The holiday season is tough enough to just maintain your weight let alone try to lose weight. So do yourself a favor,” says Joan Salge Blake, MS, RD, Boston University clinical assistant professor. “Allow yourself a few treats and set your goal on weight maintenance so you can enjoy the holiday foods and wait until the New Year to get back on your weight loss plan.”
Second, get strategic with calories. If you are the host of dinners and parties, trim calories wherever you can without compromising tradition or flavor. You’ll help everyone enjoy the bountiful food without unneeded calories. Keep in mind that it is much harder to lose weight than it is not to gain it in the first place.
Here are 10 tips to lighten up your holiday meals.
1. Shop Smart for Healthy Holidays
Plan your menu to include plenty of fruits, vegetables, lean meats, seafood, whole grains, and low-fat dairy.
Consult the nutrition label to choose foods rich in nutrients but lower in fat, calories, and sugar.
To shave calories, go easy when adding nuts, cheese, cream sauces, gravy, butter, and whipped cream.
2. Start the Party Light
Most appetizers tend to be loaded with calories. And it is so easy to overeat them before the meal.
Make it easier on your guests by offering light and satisfying appetizers. For delicious yet healthy appetizers, serve shrimp cocktails, whole-grain crackers with reduced-fat cheese, vegetables with a low-fat yogurt dip, or fresh fruit skewers.
3. Harness the Diet Power of Produce
Add more simple vegetable and fruit dishes to your menu instead of heavy dishes with sauces. Your guests will fill up on healthy fiber without lots of extra calories.
For example, green bean almandine with a squeeze of lemon is healthier than traditional green bean casserole. Simple peas or corn are healthier than creamed peas or corn. But if you must have casserole, use low-fat soup, increase the veggies, and top it with a crunchy whole-grain cereal instead of fried onions.
4. Go Frozen in Winter
Fresh is usually the best when fruits and vegetables are in season. But when prices are higher in winter, head to the frozen food aisle.
“Frozen fruits and vegetables are usually less expensive and can be more nutritious because they are picked at their peak ripeness and frozen immediately” says Sarah Krieger, RD. Buy frozen produce in bags, use only what you need, and save more by not wasting spoiled produce.
Canned foods can also be a healthy option. Read the nutrition labels to find fruits and vegetables with less added sodium and sugar, Krieger says. Reduce the sodium and sugar solutions even more by rinsing the vegetable or fruit under cold water before you cook.
5. Respect Special Requests
As you plan your holiday menu, ask if guests have any food preferences or intolerances. For example, a dear friend may be lactose intolerant. A favorite cousin may have cut red meat from his diet.
You can’t please everyone. But you can include a wide variety of healthy foods. Then, your guests can pick and choose, filling their plate with a satisfying meal no matter their food issue.
6. Shave Calories With Simple Swaps
Create healthier versions of your holiday favorites by shaving calories wherever you can.
“Simple swaps of lower-fat ingredients are easy ways to save calories — and no one will even notice the difference” says Cheryl Forberg, RD.
Use chicken stock, fat-free yogurt, light cream cheese, and low-fat milk in place of high-fat ingredients. Substitute non-fat yogurt or applesauce for oil in baked goods.
7. Roast or Grill for Rich Flavor With Fewer Calories
Roasting or grilling meat, seafood, vegetables, and potatoes, is a simple, low-calorie cooking style that brings out the natural sweetness and flavor in foods.
Roasted sweet potatoes with a sprinkle of cinnamon sugar and a spritz of butter spray are delicious substitutes for the traditional calorie-laden casserole.
Grilled pork chops served with a mango salsa are great to replace pork chops slathered in mushroom cream.
8. Serve Healthier Desserts
For dessert, try chocolate-dipped strawberries for a colorful and delicious finale.
If you want to offer pie, choose the healthier pumpkin pie. Make it with non-fat evaporated milk. Top it with fat-free whipped topping.
9. Spritz Your Drinks
Eggnog and other holiday beverages can add a huge number of calories. Offer your guests plenty of low-cal beverages such as diet soda, sparkling water, or a low-calorie punch.
Alcohol releases inhibitions and can increase hunger. That’s a combination that can lead to eating more than you planned. So do yourself and guests a favor: Offer simple alcohol choices such as wine and beer without the heavy cocktail mixers. And make sure you have mocktails or other no-alcohol options for those who don’t drink.
10. Plan and Scan to Avoid Holiday Weight Gain
“In anticipation that you will be eating and drinking more than usual, try to trim your calories and make sure you fit in fitness everyday so you can enjoy a ‘controlled’ feast without the guilt” says Joan Salge Blake, MS, RD, clinical assistant professor at Boston University.
“Scan the buffet and fill your plate with foods that are simply prepared, without sauces or fried, sit down and take your time to taste and savor every bite,” she says. Resist the urge to go back for more by waiting at least 20 minutes for your brain to register that you are comfortably full. If you are still hungry, eat more vegetables and drink water.
Remember, the holidays are marked with many traditions, but the real meaning is about spending time with family and friends.
If you keep these tips in mind, you’ll get through the holidays without gaining a pound. And if you do splurge, just get right back to normal eating and exercising, and try to do make better choices at the next party.
