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Hi all! With the next challenge beginning tomorrow (at least in my time zone), I thought I'd turn to you, my comrades, for help. First thing's first: I'm Shrilaraune of Sage Mode acclaim Now, I'm trying to develop my next (third including my beginner's) challenge and I don't know enough about either of these programs to make a decision. I'm hoping, those of you who have had experience with either can advise me. First up: Hero's Journey- a classic. This is by Darebee's and I'm pretty sure just about every experienced bodyweight champ has heard of it. Now my goal is to lose inches/weight efficiently. Anything excessive and I tend to flee. In fact my last challenge (first as part of a guild) I had to bribe myself to workout (pretty intensely) 3 days a week. 3 DAYS. Hero's Journey is everyday. Read that, 毎日, Cada dias--e'erday. Frankly the idea terrifies me. Which probably means I should to it. But this close to the start of a permanent/long term thing, I don't want to overwhelm myself either. Which brings me to our second option: Age of Pandora--also by darebee. I know almost nothing about this, save that it looks like a video game version of Hero's Journey. Again, my goals are the same as above, but if Age of Pandora does seem to be what I think, then I think I could maybe manage everyday? At the end of the day, I want results I can see by the end of these 6 weeks. Something that will launch me into my next challenge. Thoughts?? I await your collective wisdom with baited breath

Tomorrow I'm starting my diet/less eating plan. I decided to go for mainly fruit, but I would like to have a hot meal once a day. I actually want to make it Paleo, but with a focus on fruit, do you have tips for that? The reason behind this is I tried the Atkins/low-carb diet, but after 3 days I just stop eating and start feeling ill, craving fruit. So, I'm just gonna eat fruit for breakfast, lunch and possible snacks while trying to make myself a healthy, warm dinner. I would also like some nice smoothie or fruity recipes to go with it. So, if you happen to have advices on a fruit-focused Paleo diet or smoothie/fruity recipes, please do tell! ~Renn

My goal for 2015 is to be able to do one pull up, well. I'm a 32-year-old woman, 1.7m tall and 70.7 kg. I haven't done a pull up since . . . maybe middle school? Maybe elementary? I've been doing bodyweight on and off since September, and am much stronger and lighter than I was. I am still stuck on what I call "modified jackknives" in my pull up progression, though. (http://www.startbodyweight.com/p/pull-up-progression.html) I use the middle bar, and am in a more or less 90° "sitting" position midway between fully extended arms and the full pull up. I might be able to do a jackknife, too, but I'm working out at a park, so there's no chair to use to test it. Anyway, I'm not getting to progress to the next step, eccentric pull ups. This six weeks I am continuing my bodyweight work, but want to add something to my ranger mini-challenge that will help me reach my goal. Any advice on what,other than push ups, pull ups, and horizontal rows, I can do to move toward my strength goal of doing a pull up? Moose is my mini-challenge "spirit animal".

Newbie here! 23 y/o 5'5", 170 lb./77 kg. female, tired of being tired. I'm in love with the idea of combining fitness with a level system. Brings me back to my WoW days. I made a challenge post for myself (in my signature)... might not begin until the next challenge cycle, though. I'd like to start on some of those goals (drinking more water, taking the stairs, eating more freggies), but in the meantime, any tips on getting started? My problem tends to be that I go too hard, too soon, and end up feeling like my heart's about to burst out of my chest, my throat's super tiny, and I'm about to fall over/legs are going to give out. I feel like I have no point of reference to get started. (I haven't really exercised since being in marching band three years ago). I don't have the money to join a gym, and I do spend most of my day sitting (commute, desk job, being tuckered out when I get home), so I'm looking for things I can do without much auxiliary equipment. Some tips would be helpful for: Stretching recommendations Exercises for building up endurance/strength Dietary changes (I'm a vegetarian and I eat WAY too much junk/carbs/processed stuff) Some of my long-term goals include: -Completing a Tough Mudder -Running a 5K -Generally being a badass Thanks so much in advance! You've all been really inspiring from what I've seen so far. I look forward to making progress.

Dear new-comers to yoga, Hello! I am a soon-to-be certified yoga instructor; my official license comes at the end of the month. My styles is based on cultivating complete body+mind awareness and increased strength, flexibility, stamina, and focus. Many of my routines alternate and often combine elements of deep muscular restorative, yin yoga and strengthening, flow-based asana. If you have any questions about yoga, whether you are just starting out or even stuck in a yogic rut, come on over and give me a message! I want to help out as many people as I can; you DON'T have to be flexible to be able to practice yoga. If you can breathe, you can do yoga, as my mentor says. So please, don't be shy, ask away! Do you want to know how yoga can enhance your routine? Make you a better lifter, a better runner, a better person? Or are you just dying to know how to hold that backbend? Again, drop me a message, and I'll be more than welcome to lend you a hand! All the best, Sam (It is also a privilege to be able to join the ranks of the Nerd Fitness Army; my intro can be found here:Don't Slay This Dragon…)

Hi All, I have been a religious Nerd Fitness follower for years now and I may or may not have a secret crush on Steve I am super excited to start this 6 week challenge...my biggest flaw is falling off the wagon, so I am really looking forward to being accountable this time around and sticking it out through the 6 weeks, I hope I can get as much support in this endeavor as possible from all you awesome people on this forum! Ok now down to the deets: Main Quest: Be able to fit into clothes in any store I want (even if its the largest size they have). So approximately becoming a size 8-10 US by end of the year. 4 Main goals for this 6 week: - Hit the gym 5x (bootcamp, boxing and strength training) a week and do yoga 1x a week - Track all my meals atleast 6 days a week for the next 6 weeks - Fast for 24 hrs one day a week for the next 6 weeks - Follow Tim Ferriss' slow carb diet for the next 6 weeks Stats: Starting Size: 16 Starting weight: 238.8 Starting BF%: 43.8% Side Goals (I have 2, I'm a LEO over achieving, or atleast trying to, is part of my horoscopic makeup!) 1. Update this post weekly (thats only 6 posts!) 2. Make a to-do list at work daily and ensure that I finish my list everyday before finishing up for the day... I'm not super clear on the points or grade yet, but hopefully I can figure that out by next week and will update my post accordingly! Alrightey, here we go...wish me luck!!

Hi everyone! I've recently decided to take a brave step to the weights room at the gym and my only regret is that I didn't do this sooner. I've absolutely fallen in love with free weights However, I'm not sure if I'm overdoing it. I initially started on the road to fitness by doing lots of cardio and using MFP for logging macros. This was a fantastic start to my journey as I was continually encouraged to keep at it when I could see a steep progression to how long or how fast I could run for. In addition to the progress in terms of fitness, this method also instilled a sense of discipline in me that is responsible for putting my trainers on and going for a jog even when its cold and raining. Something I'd never thought I would do. After doing some reading, I've realised that by ignoring weight training, I've done myself a disservice and this is what I'm attempting to correct. I've come to realise that losing weight is a vague term that, while the number on the scale may be decreasing, it isn't necessarily just fat that goes. So I've approached fitness with fresh eyes by incorporating strength training. The scales aren't changing, but my composition is and that is what is important to me. However, despite these positive results, I'm concerned I may be overdoing it and may not be as efficient as I can be. Here is my plan which I've been following the past three weeks, please let me know what you think. Am I doing too much on certain days? On all days even, are my rest days adequately spaced out? Day 1: Lower body Warmup (Stretches, 5 min moderate treadmill) Barbell squat (65lbs, 5x8) Barbell deadlift (77.5lbs, 5x8) Lunges (33lbs, 5x8 per leg) Leg curls (55lbs, 5x8) Calf raises (35lbs, 5x8) Leg press (100lbs, 5x8) Leg extension (40lbs, 5x8) Hip abduction (85lbs, 5x8) Bridges (15lbs medicine ball, 5x8, per one leg off the ground) Warmdown (stretches) Day 2: Upper body Warmup (Stretches, 5 min moderate treadmill) Incline dumbbell press (20lbs, 5x8) Dumbell fly (15lbs, 5x8) Dumbell shoulder press (15lbs, 5x8) Barbell curl (33lbs, 5x8) Tricep extensions (60lbs, 5x8) Chin assists (80lbs, 5x8) Lat pulldowns (50lbs, 5x8) Seated dips (50lbs, 5x8) Diverging seated row (40lbs, 5x8) Abdominals (50lbs, 5x8) Endless rope machine: horizontal (setting 6, 5x30sec) Endless rope machine: vertical (setting 6, 5x30sec) Warmdown (stretches) Day 3: light yoga (if I can make it to class) or moderate cardio 10min erg (20spm at 2:30 split) 20min elliptical Day 4: Glutes (no weights) Each exercise done as 3sets, 20rep Squats Front Lunges Side lunges Donkey kicks Hip thrust Leg extensions Flutter kicks Froggy lifts Day 5: rest Day 6: cardio If at the gym: 20min erg (20spm at 2:30 split) 20min elliptical If not at the gym: Single sculling on tideway Day 7: rest My personal 'stats' are: 27y female 5ft 6in 67kg (was ~78kg about a year ago) Macros: 40/25/35 (151g Carb/94g Prot/59g Fat) Your comments, suggestions, and advice will be much appreciated and thank you in advance!

Hello, everyone. I've been trying around with different approaches to training and so far nothing is working. I'm petite (four foot nine), ectomorphic, and in NO need of losing weight. I also do not want to bulk or create a boxy look for someone of my height and size. That said, I do want to increase muscle mass in my shoulders, calves, and bum. Some ab definition would be nice too. My Body Fat % is around 21%. I'm not doing this for the sake of looking good into a bikini- I have always appeared delicate and child-like all my life, and I want to make a change. I want to re-structure my body into an efficient, strong, yet feminine physique. An example would be Zuzka Light. My routine so far has been as follows: (Yoga EVERYDAY, as I'm training to become an instructor and it helps to manage stress and recover from exercise) Mon: Strength Tricep/Chest/Shoulder Tue: Yoga/Abs Wed: Strength Bicep/Back Thur: Cardio (1 Hour Group Exercise Class at gym called Body Combat) Fri: Strength Total Arms Sat: HIIT (15-25 Minutes) Sun: Yoga/Abs I have found very little results doing this. Weight accumulates in my stomach and thighs first. My arms hardly ever increase in size or tone. I compare them to matchsticks. With strength training, I lift heavy for my size- 20-30 pound barbell, 8-10-12-15 pound dumbbell (depending on exercise). I've been experimenting with reps/sets, and really, I am at a loss. I tried low reps for 3 sets (6-8 per set), and 2-3 exercises per body part. The problem was, I never felt 'pushed' during these workouts. They never left me sweaty or feeling as though I had really worked the muscle to exhaustion. Ironically, when I do this with my legs, I find better results (my legs are easier to train and strengthen than my arms). But with my arms, I've been told to avoid high reps. I've also tried Body Pump strength training classes at my gym. Really, though, by the 3rd day of strength training, I actually feel my muscles decrease. If days 1 and 2 of strength training were good, then the 3rd seems to wipe out any progress from them. The duration of those sessions has been 35-40 minutes, and really, I don't feel the intensity. And I try, I really do, but the routines I have crafted through my research on bodybuilding.com and across the net seem very short. Again, I don't feel like I got a good workout in, or even exhausted my muscles to failure in order to create growth. I'm not a beginner when it comes to challenge or exercise- when I ask for help, I've been given 'beginner's' routines that are like a stroll in the park. What would you guys advise? Nutritionally, I always take a protein shake post workout, and have altered between increasing carbs on strength days versus increasing protein on cardio/hiit days, and vice versa; my metabolism is a little indifferent when it comes to this. Should I invest in a good BCAA or L-Glutamine supplement to take before bed? Also, my final question would be, should I invest in a program such as Kayla Itsine' Body Guide or Zuzka Light's Power STRENGTH dvds? I've heard that HIIT might actually be good for increasing muscle strength/tone while increasing endurance. But I'm afraid that the cardio will work against me, as I don't need to lose weight. Hope this info helps, and can't wait to hear back from you!

Hello! I posted here Not Working- Need Help about some of my workout plan struggles, and asked at the end if anyone has tried Zuzka Light's programs? For me, I am looking to increase strength and definition, not weight loss. I am considering investing in her ZCUT-Power Strength, Abs, and Yoga DVDS, but am hesitant, as I do not need to perform so much cardio, and am afraid that doing HIIT/cardio everyday will prevent me from reaching my physical goals. Has anyone had success with Zuzka and her programs, specifically when it comes to muscle strength/tone? Thanks!

I'm interested in trying the paleo diet, but have been hesitant to start so far because I am also a picky eater. Well, that and I love my processed sugars (cookies, cake, bread, pizza, pasta) and am not sure I could give them up 100%. But maybe giving it a try, even temporarily, would aid me in my weight loss goal. Some background: I count calories and have successfully dropped weight using this method. It's been working for me since 2009, so I'm hesitant to change it up too much. I eat 1200 calories M-F and then have a blow meal (whatever I want) on the weekend. This eventually turned into: 'eat whatever I want F-Sun'. With my Nerd Fitness challenges though I've managed to limit my sweet treats to about 2-3 times per week (doesn't include weekends, unfortunately), all within the limited calories I'm supposed to be eating. However, I recognize that eating things like Twinkies and bread is not healthy for me. I want to cut down, but my sweet tooth is always calling me! That being said, not only do I love my sweet junk food but I am a picky eater. We're talking 5 vegetables that I can eat here (green beans, carrots, corn, potatoes, red beets). {Do not comment on how corn and potatoes do not count as vegetables: I only like 5 of them so just gimme those!} If it doesn't look or smell good, chances are, I won't like it. I'm also big on texture. For example, I enjoy the taste of onions, but hate the texture (I hate the surprise crunch of onions and the sliminess of cooked onions is just gross). I've gotten better at simply trying new things, but since I grew up in a household where salt and pepper were the only spices, I'm not sure how else to branch out. I know fruits and veggies are good for me, but how can I enjoy them as much as I like my processed sweet treats? Is it just a matter of weaning myself off chocolate until I no longer have a taste for it? I'm not sure if I want to go all-out paleo, or just give it a try next challenge instead of doing 1200c/day. So I'm looking for advice. As a picky eater, and a calorie counter who loves chocolate, what can I do to make vegetables not taste bad? Green ones are a particular nightmare of mine (the smell of broccoli makes me nauseous!). Also, does trying the paleo diet sound like something I should go for based on my dietary restrictions? Thoughts are appreciated!

Hi there rebels! I am an anatomy/anthropology student who is looking to start my journey as a NF rebel and I have a couple of questions: For those of you who participate in Nerd Academy, do you love it? I am on a student's budget and am trying to justify the expense (which in the long run is very little but for a humble research assistant, it is quite a bit). Also, does this site (in general) keep you motivated? I have read several of the articles and think that this program and community is just what I need. I was just hoping maybe a couple of people could offer advice on how to go about this site/community and give me an idea of what this is all about beyond the blog posts. Hope to hear from some of you and best wishes!

I'm starting a new job and there is a very handy gym just around the corner from where I'll be working. I want a bit of advice for what I'm planning to do regarding my diet. I'm at a comfortable weight so at the moment my goal is to build muscle. Plan is to wake up at 6am, have a coffee, leave the house. Get to the gym for about half 7, I'm going to begin the strong lifts program. It it turns out I can't do it without eating first I'll probably have a couple of eggs or something before I leave. After that get into work, make a shake consisting of oats, a banana and protein powder. For lunch I want something I can make in bulk at the beginning of the week with chicken. I'm thinking soups, chilli, bits and bobs like that. Any links to recipes would be hugely appreciated for variety! Anything I can take out of the freezer in the morning and chuck in the microwave Then for dinner as I eat with other people I don't have too much control, it usually follows meat+potatoes+veg (I don't usually have many potatoes though). What are your thoughts? What should I change, what could I do better etc? What other information do I need to give you? Thanks

Hello, everyone! I decided to post here in the Paleo section, as once I looked over the vegan section, I decided to spare myself from being burned at the stake given the title and subject of this post. (Don't Slay This Dragon…) I have an intro. post that you can read through for more detail, but I'll summarize my current state of health: Survivor of a decade of abuse, during which time weight was low and digestion wrecked (although to be fair I had troubles even when I was a baby and child). Went vegan in February of 2014, and digestion worsened. Saw Dr and went on candida cleanse in June of 2014. In that same month, I slowly integrated SOME animal proteins in diet. Digestion still bad, but a tad better. In August of 2014, took a comprehensive stool analysis; results showed no signs of infection or compromise, but a slight imbalance of healthy bacteria from stress/anxiety (dealing with personal problems at home). That same month, I came across the Body Ecology Diet. Incorporated fermented foods and coconut water kefir. Helped a little. September 2014, started taking Great Lakes Collagen Hydrosolate. Helped a lot. Mid November 2014-now: Digestion is getting kind of bad again. Improvements have been made, but still not ideal. I strain a lot now. Currently taking a probiotic called Prescript Assist, but I am stopping it at the moment to see if it is the culprit behind constipation; it is pre/pro biotic that is soil based. As I am looking to radically transform my health, body, and wellbeing for the better, I am considering adding more animal foods back into my diet (I hate to use the word- I don't diet, I eat). Right now, I eat chicken, fish, and if you want to be technical, the Great Lakes supplement. When I do eat the first two, however, it is only at night. From various sources I have found on the internet, doctors/nutritionists all say that animal foods rot in your intestines, make your body acidic, and leach calcium from the bones. Somehow, I doubt this would occur in most people; maybe in extreme cases, where there is a lack of dietary fiber and overall poor lifestyle. But still, the rotting in the intestines claim scares me. I tried many years ago to eat paleo, and it made me constipated. Of course, I was drinking milk back then (which I later learned I was allergic to; lactose intolerant), and had drastically reduced my fiber and water intake. So maybe I need to be mindful of those prior to approaching a paleolithic-way of eating. So, that's my problem. Anxiety over digestion, and also the ethical side of things, which is why I went vegan in the first place (although my current yoga training advises we do the same; there's a don't ask don't tell policy going on there right now, as I saw another student eating a roast beef sandwich from Arbys). Put I am wondering if eating paleo will help out. Because I eat A TON of veggies (I love them; what can I say?), I am wondering if the animal protein will one, help balance out digestion (as too much fiber can be a bad thing, from what I've read), and two, provide minerals that are otherwise very difficult to get in proper coenzyme form from a plant based diet (iron- anemia runs in my family; got to be careful- B12, retinol, zinc, magnesium…). Because honestly, I am tired of living this way. I am tired of the bloat, constipation, and occasional bouts of diarrhea. I am tired of worrying about going to bathroom or whether or not my IBS is going to act out. I am tired of not being able to get a flat, toned section because of these problems. I want to enjoy my food again. I'm working with a doctor, but our visits are limited due to insurance and health costs. So I am very cautious when it comes to supplements to take and lifestyle factors. Most of all, I want to evolve and unlock my true potential, my inner dragon. I want to get a toned, lithe body, and be able to eat well and healthy- enough so that I never end up in the hospital, get seriously injured or sick, and can wake up each day like a bada$$. So, help me out a bit. What to do, tips, advice, support, anything. I'm ready to make a change for the BETTER, and for ALL TIME. No quick fixes. Just sustainable lifestyle modifications. Thanks!

For only three days, I've been so grateful to have joined Nerd Fitness. But I never fully acknowledged the reason why I chose to do so (finally). It is because of the fact that this community seems so open, especially when it comes to going from unhealthy to confident and thriving. I gave an introduction to myself here (Don't Slay This Dragon…), voiced my exercise woes (over here Fail To Plan, Planning to F…_) and am coming to terms to with my current 'diet' (Former Vegan Considering Paleo). But over here, I just want to share with you the tipping point I came to which brought me here in this section. When the article about Respawning was first written, I thought it was the best post to have ever been made on this site. For so long, I rejoiced in the creation of a community that not only likes the same 'nerdy' things as I do, but also enjoys working out and staying healthy? Inconceivable! But why did I not join? It is because I assumed my then methods of eating, exercising, heck, even THINKING, were right for me. I ignored the important aspect of health- that everything begins and ends with your mind, and whether or not you choose to become the puppet or the puppeteer to your thoughts. With the mental aspect starting to strengthen, I then challenged my habits. As a vegan, I did question my own morality, but I also questioned the actions of those who abide by the lifestyle that veganism promotes. I was insulted for even considering going back to eating meat, even though it was for my health. I was tired of mainstream bloggers/celebrities/nutritionists/doctors etc telling me I was not doing a good enough job as a vegan. I was tired of my digestion going out of whack as a result of it. I was also tired of finding micro results on an otherwise macro fitness routine. I was lifting weights for seventy minutes. I did not see any improvements from the high reps. I stopped doing cardio, sure, but as a result, I lost a lot of agility and stamina. I was tired from lifting weights constantly, that it started to affect my posture/spine; my yoga instructor, thankfully, pulled me right out of that, and helped me to fix it ASAP (I have my youth and natural flexibility to thank on that part). Already, I am starting to find subtle improvements. I am getting close to making animal proteins a regular part of my diet. I am getting better at handling my digestion, and while it still needs some help, it has improved. I am also getting in the habit of loving myself more. I came from a past of abuse from a parent who did not see the beauty in me. The rest of my family does not know how to find my beauty as well- because my bone structore is small, and in the past I was once very sick, they think that sickness may have stunted my growth (I am 20 and could pass for your 10 year old sister), even though none of my doctors have declared this. Still, it hurts everyday to see your family look at your sibling, who is younger and taller and more developed than you, and feel not so beautiful. But on the other hand, that hurt quickly turns into an even greater sense of self love. I've realized that they are just missing out on appreciating a very unique person. I call myself a 'dragon'- it is my spirit animal, the one creature I have loved and respected for as long as I can remember. When I look in the mirror, I like to think that the person looking at me is a sort human-dragon hybrid. There's my face, strong, determined, and peaceful. My words are like fire. I have the confidence and lust for life to enable me to fly. My skin is covered with the scales that are thick enough to ward off the lowly voices and opinions of those who strive to bring me down. That's why I came to Nerd Fitness. To unleash my inner Dragon, and 'fulfill my destiny' (cue classic Clash of the Titans theme). And I also want to help inspire others around me. I have a ton of levels to complete in life, and already, I have finished one of them. And that is to be a part of something bigger and greater than myself. Thank you for welcoming me into this community.

Hello, fellow Rebels! I've already made an intro ( Don't Slay This Dragon! ) to myself, but I'll describe my body type to help set some background- Petite- 4 foot 9 inches tall Bone Structure- Small. Delicate. (Have been 'tiny' all my life). Fast metabolism. Ectomorph. Cons: Too much muscle gives a bulky appearance; I've been there. I end up looking more 'boxy' and get a thick waist. Dietary Restrictions: IBS (Irritable Bowel Syndrome). Cannot digest dairy. Currently plant based, but have been incorporating animal foods a few times week for dinner for the past few months. Goals: Body Sculpting - Strength, flexibility, and stamina - Tone (there I said it- as any other word escapes me at the moment): Arms (especially the shoulders), core, and calves. - More flexibility; I need to be careful, however, as I am hypermobible in my back. Currently training to become a certified yoga instructor. A lithe physique. Panther like? Lean, strong. Something that can be maintained and not unrealistic (ie, NOTa bikini competitor's body). Some good examples are dancers. Zuzka Light. A body that relatively stays the same all year round, and is healthy and fit. Current Training Schedule: Mon- Strength Training, Abs, Yoga/Stretching Tue- Rest Wed- Body Pump (strength training based) class at gym, Yoga Thur- Body Combat, Martial Arts-Inspired cardio class at gym. Yoga/Stretching Fri- Yoga, Pilates Sat- Strenghth Training OR Body Pump class at gym, Yoga Sun- Yoga (light), active-rest day I was noticing subtle improvments for a while, but now I've reached a plateu, ad it seems as though nothing I can do is going to give me any muscle/tone. Weight range: 7.5- 40 pound weights; I alternate between light dummbell work and the machines at my local 24 Hour Fitness. Ideas and observations are welcome!

Hello NF this is my 1st post and im trying to clean the mess my life has become. LONG VERSION Im a bit of a procratinating bast**** so i wanna try and turn small steps into habits while i set myself up bit by bit. Im 1,75m and my current weight is 78kg , being 66kg my lowest all time. Im a 22 year male and currently coursing engineering . Yeah im an engineer , trust me . I have some questions regarding how much water i should drink everyday, i used to drink a lot and i lost the habit, ever since i've been noticing headaches and sometimes i just dont feel fine for the whole day. Someone told me it can be a minor dehydratation. Im doing nothing for so long my body grew stiff as a stone i would very much apreciate some guidance on stretching as i never been very fond of it. Im in for high kicks and flexiblility but i think i just need a place to start. I have wrist injury for 2 years now ( and never even looked for the treatment ) so i cant lift unless i wrap it up some bandages . . . Is this unhealthy ? I learned it from boxing classes... Gosh i made this into a giant post sorry SHORT VERSION: - how much water to drink daily (mililiters please) ? - stretching basics or some good post about it - is it unhealthy to workout arround wrist injury wearing bandages to "fix" it so it wont hurt ? ty in advance English is not my native language, im trying my best xD

I've always wanted to start my own business, but never really known what it would be. I'm starting to think about creating a podcast and a blog, but again I don't really know what about. Any advice on finding what it is I would like to write about? I'm really inspired by Steve and what he has done here. Any suggestions?

I started the beginning of this year strict Paleo. I did extremely well for three months, lost over 20 lbs and felt great. Then the sugar monster crept in and it all went to hell with some pieces of chocolate. I've been totally off the wagon since April. I've gained everything back that I lost and then some. I had a baby 20 months ago and have never been this heavy in my life. I work with my hands and am experiencing a lot of osteoarthritis symptoms to the point where I have to massage my hands for an hour after work. I know that eliminating dairy, sugar, and refined carbs helps me to feel better and manage my weight. So tell me, has anyone else come back for round two of paleo and succeeded? I was thinking I should ease into things this time rather than go cold turkey like I did before. But perhaps that's just fear talking. Please share any experiences or advice and I'll be forever grateful! ~D09~

Hi knowledgeable Rebels - I've read heaps of good advice on these forums so I thought I'd throw my first try at making a bodyweight calisthenics program in here and see what you awesome people have to say! As background, my goals for the next challenge are in my shiny new Battle Log (link in my sig below), and I've tried to make a workable program based on those goals. My background before finding NF was in weight lifting, though I did gymnastics as a young kid and do Pilates when I have the chance. I understand the progressions for BW and especially strength-building calisthenics/gymnastics are quite different to lifting progressions, so any suggestions or comments are most welcome! My goals themselves aren't for any specific reason except to try and build an overall strong, flexible and resilient body using little to no equipment, plus pistol squats and handstands are cool party tricks I pulled most of the flexibility work from the Assassin's guide for working on Pistol squats, plus splits development I learnt at Pilates. The rest is my best guess from several hours of internet trawling. Aaaaaaand....go! Daily: Handstand work (start with stomach to wall) for 5min; SMR; 2min mini workouts every 20mins (dynamic movement training such as traverse lunges, sit throughs, supermans); walk 10,000 steps Week 1 and 2 plansWorkout 1 (Push, Abs, LB, Flex)Warm Up: Hip mobility (incl leg swings and squats), shoulder mobility, skipping Push up progression: 3 sets 8 reps - knees, flat, one-leg Teaser progression (Pilates): plank, side planks, V-Hold, roll ups, 1-3 reps full Teaser no hold at top Flexibility & LB: bottom squat/pistol squat holds, forward bend, seated forward bend, pancakes, standing leg raise, splits work Workout 2 (Balancing, Flex)Warm Up: Hip and shoulder mobility Foot Balancing: Tree pose, Warrior III, Standing Leg Raise (hold 5-20sec at top) Hand Balancing: 5min freestanding handstand work Flexibility: forward bend, seated forward bend, pancakes, back bends, splits work Workout 3 (Pull, MetCon, Flex)Warm Up: Skipping or light jog, hip mobility, shoulder mobility Sprints: 20 sec run, 10 sec rest, 6 rounds (3min total) Inverted Rows: 3 sets 10 reps Negative Pull Ups: 3 sets 10 reps (OR max reps if too hard) Pull Ups: max reps for 2 sets (OR dead hang 30 sec if too hard) Flexibility: Forward bends, pancakes, leg raise, quad stretch, calf stretch, shoulder/arm stretches Workout 2 (Balancing, Flex) Workout 4 (Push, LB, Abs, Flex) Warm Up: Hip mobility (incl leg swings and squats), shoulder mobility, Bear Crawls, frog hops Crow Pose progression: work up to max hold on flat hands, or fingertips if able Horizontal Jump: work up to maximum Full Teaser progression: plank, side planks, V-Hold, roll ups, 1-3 reps full Teaser 5 sec hold at top Flexibility & LB: bottom squat/pistol squat holds, forward bend, seated forward bend, pancakes, standing leg raise, splits work Workout 2 (Balancing, Flex) Rest Day+ Assassin's Guild mini challenges if they suit Week 3 and 4 plansWorkout 1 (Push, Abs, LB, Flex) Warm Up: Hip mobility (incl leg swings and squats), shoulder mobility, skipping Push up progression: 3 sets 8 reps (or maximum) flat, one-leg, spiderman Full Teaser progression: plank, side planks, V-Hold, roll ups, 1-3 reps full Teaser 10 sec hold at top Squats, Weighted Step Ups, Assisted Pistol Squats Flexibility: bottom squat/pistol squat holds, forward bend, seated forward bend, pancakes, standing leg raise, splits work Workout 2 (Balancing, Flex)Warm Up: Hip and shoulder mobility Foot Balancing: Tree pose, Warrior III, Standing Leg Raise (hold 5-20sec at top) Hand Balancing: 5min freestanding handstand work Flexibility: forward bend, seated forward bend, pancakes, back bends, splits work Workout 3 (Pull, MetCon, Flex) Warm Up: Skipping or light jog, hip mobility, shoulder mobility Sprints: 20 run 10 rest for 8 rounds, 4min total Negative Pull Ups: 3 sets 10 reps (OR max reps if too hard) Pull Ups: max reps for 3 sets (OR dead hang 60 sec if too hard) Flexibility: Forward bends, pancakes, leg raise, quad stretch, calf stretch, shoulder/arm stretches Workout 2 (Balancing, Flex) Workout 4 (Push, LB, Abs, Flex) Warm Up: Hip mobility (incl leg swings and squats), shoulder mobility, Bear Crawls, frog hops Crow Pose progression: work up to max hold on flat hands, or fingertips if able Explosive Jump Squats Horizontal Jump: work up to maximum Full Teaser progression: plank, side planks, V-Hold, roll ups, 1-3 reps full Teaser 10 sec hold at top Flexibility & LB: bottom squat/pistol squat holds, forward bend, seated forward bend, pancakes, standing leg raise, splits work Workout 2 (Balancing, Flex) Rest+ Assassin's Guild mini challenges if they suit

My friends convinced me to sign up for the Spartan Sprint at Mohegan Sun in CT. I signed up a little late since it is only 2 weeks away....Any advice?

Hey there to anyone who might be reading this I have just eating another cheese sandwich that I didnt need (I wont even go into the rest of today's eating...), and I know I have to do something about my health before its too late. I'm a 30 year old woman, I work long hours (shift work), I used to be into running for a few years but have completely gone off the boil and am struggling to get any exercise in. I also used to be almost TOO healthy in that I made the mistake of under-eating, over exercising, and burning out. I shook that off, but now it;s gone the other way. I've gained weight, which is bugging me, but not as much as how I feel. I ache. I am tired all the time. I am stressed. I feel weak. I have started binge eating most evenings - I wont go into detail but my gosh, I eat a lot of rubbish. I dont know who I am anymore. I feel as though I am walking down a really bad path, health-wise. I have tried to get myself out of this countless times in the last year, but each time I get all motivated, eat better, try some fitness, I fall off the wagon big style (usually within 2 to 3 days if I'm lucky). I'm actually about to go to bed but I feel like I want to shout out to someone who might be able to understand what I am going through so I can latch onto some words of encouragement and turn a corner. I basically have nobody in the 'real world' I can talk to about wanting to change my lifestyle and become better. Family and friends just wont understand, and although I know ultimately it is MY CHOICE, I do feel that they purposely try to sabotage my attempts at levelling up my life. I think they mean well (they think I am 'depriving' myself or being too hard on myself because I dont feel I am the best I can be), but it really messes with my head. I cant expect them to support me on this, not until I am feeling much better, and then perhaps they will see the benefit and even join me on this path. So, I wonder if there is anyone out there who can give me a shout out, and even an idea for breakfast! That way when I wake up in the morning and check back on here, I might get reminded of this little spark I feel right now and I'll continue the right way all the way to work...and maybe while I'm there I'll keep the spark going. Then when I get back tomorrow night I'll feel a bit braver to open up a bit more, tell people a bit more about myself, my progress and hopefully help others along the way too. I've never tried this before (the forum, or even asking for help to do this), so forgove me if this post isnt the most exciting. It's just honest, and I am in a really sad place right now, trying to fight back thank you in advance, lovely people x

Preface: Sorry that this post is so long. I have a tendency to be very thorough I guess under the guise, "if you provide half the information/truth, you will only get half the help." Thanks for being patient in advance. So... I'm (obviously) new to this challenge thing as well as NF in general. I'm really excited to find something like this because I've been toying around with the idea of getting in shape for the last eight years or so but my hesitation has always been in actually going to a gym and working out around other people. I'm pretty self conscious. I guess my ultimate goal is to feel completely comfortable being naked in front of someone but I know that's not a very measurable goal. My idea of being in better shape includes building a nice chest, getting back six-pack abs, and lose the scrawny arm thing. I never really saw a way of doing this without going to the gym and if I did, the idea seemed overwhelming. So, needless to say, I am really excited to have found NF. While I am not completely out of shape I'm no where near where I want to be but I know there is hope and I'm willing to put in the effort... I just need a bit of support and direction. So, I guess a little bit about where I am right now / what I've been doing... Diet: Started a ten-day detox thing on Tuesday 3/4. The detox thing is basically eliminating anything containing sugar or flour (ie: no carns, no sugar.) It's almost Paleo but at this point I am not ready to give up dairy and don't know that I necessarily will ever be... we shall see. The main change that this diet has done comes in the way of breakfast. For breakfast, I have a shake that is composed of: cranberries, blueberries, lemon, avocado, chia seeds, pumpkin seeds, almond butter, almond milk, coconut milk and water. I've adjusted it a bit to include a half banana to help with the overall taste. (All this wasn't for naught... it'll come up later in my goals.)Exercise: Over the last few months, I've been doing pushups on and off and I ride my bike and walk a lot because I don't have a car. I found the "Angry Birds" workout on NF and it seemed like something I could get into... it's simple, it's easy to track progress, and there is a definite advancement schedule or whatever with it. I'm all about tracking progress and shit. I've done the "Angry Birds" workout on 3/6 and 3/8. I tested myself to see where I would fall in with the levels, and I pretty much place at least at level three with everything. I've also run on the treadmill a bit at 5mph... got in about 1.5 miles on the first day and like 2.1 miles the second day at 5mph. My endurance was limited by the fact that I'm a cig smoker... but I'm trying to quit in the spirit of better health. Today is day 2 without a cig... down from half a pack a day. So, I guess the part where I need help: 1.) I would like some insight as to whether I am setting these goals in a way that makes sense with this whole challenge thing. 2.) I would like some insight as to how to keep track of my progress. I kind of want to include some stats in this post and consider the same stats after the challenge over. I love NF because I am a TOTAL nerd of a mathematics major and rely on numbers and shit more than subjective ways of evaluating progress. What kind of stats should I take (ie: height, weight, waist/hips, bicep, chest, etc...?) and how would I go about taking them? Is body fat a good thing to track? 3.) Would it make more sense to do the beginner strength training workout or whatever? Or, could I alternate days between Angry BIrds and Beginner Strength Training or would that be too much? 4.) I'm about 5'8.5 and around 155#. I want to gain muscle but lower my body fat percentage. Any tips or advice as far as diet? My Goals (maybe?) Main Quest Reduce body fat percentage to around 12% Drastically improve bicep and chest measurements and attain 6-pack abs Have the ability to run a marathonChallenge-Specific Goal Establish a routine of working out and watching what I eat. Mini-Quests Continue doing "Angry Birds" workout on even-numbered days. Run on even numbered days with the goal being able to run established 5k (3.2 mi) circuit without taking a walking break, getting rate up to 7mph from 6mph Continue pattern of diet where carbs and sugar are eliminated (ie: avoid all processed food to best of ability).Side Quests Find a job. Remain tobacco free.Scoring +2 points for each ABW completed [28 possible] +1 point per circuit complete with walking involved; +2 points if circuit ran in full [30 possible] +3 possible points for diet rating eliminating carbs and sugar (ie: processed foods) were avoided [87 possible] +10 points remaining tobacco free through 4/6 +10 points for securing employment [10 possible] Total possible points: 165 points Score = [Points accrued / 165] * 100 A = 90-100% B = 80-89% C = 70-79% D = 60-69% F = >59% Any and all insight and feedback would be GREATLY appreciated. I've just been doing way too much reading and thinking. Haha.

Hey, there and thanks for dropping by. My name is Mike... I'm from the wonderful "Garden State" aka NJ (seriously, though - I love this state). I'm 26 years old, college educated, and a total nerd. I love researching new and interesting stuff, controversial theories, and above all - I love mathematics (my college major) and physics. I'm also a big fan of strategy games, various kinds of puzzles, and the like. I'm here because I have wanted to get in shape for quite some time but I absolutely loathe the idea of going to a gym which is a result of my being self-conscious and intimidated by people that are "bigger" than me.So, if the day ever comes where I am comfortable going to a gym, it will definitely be after some work has been done. Truth be told, I'm not in all that bad of a shape but it definitely isn't quite where I want to be. Typically, I've been a fairly scrawny / skinny kid, I'm around 5'8.5" and my weight when I graduated high school in 2006 was around 145. My weight has fluctuated a bit (as is to be expected) but always stayed in the 145-160 range. Over the last few years I've told myself that I wanted to start working out and getting in better shape but procrastination did it's job and served as the thief of time that it is. Plus, I always figured that since I wasn't technically in "bad shape" I could pick it up anytime and get working toward results. My total aversion to gyms gave me the final motivation to not start. I've come to the conclusion that if I know that being in better shape will make me happier, why not get started and be happier for a longer period of time? * * * * * * * * * * * * * * * * * * * * Based on my goals, which are listed below, I think I'm going to end up a Range but I suppose we'll see what happens. Currently, this is where I'm at: I stand at 5'8.5" and am currently about 152 pounds. I need to take a few more measurements, though.Moved toward a Paleo-esque diet. I have completely eliminated carbs and sugar from my diet as of 3/4, which has proved to be much easier than I though. At this point, though, I'm not entirely ready to give up dairy.I've started doing the "Angry Birds" workout every other day and on the off-days, run on the treadmill.I gave up smoking cigarettes 3/6. My goals ultimately include: Building solid biceps, a rock hard chest, and six pack abs.Get my BF% down to around 9-10%Be able to run a marathon.Remain tobacco, carb, and sugar free. *****I've entered a 6-week challenge and if anyone would be so kind as to PLEASE check it out and offer some advice / direction / whatever, I would GREATLY appreciate it. The link is below.***** http://rebellion.nerdfitness.com/index.php?/topic/45575-mjwallenburg-is-always-late-but-its-better-than-never/

Hello. My name is Turkbroda. I am a longtime Nerd/geek/Psychology professor. I am in my early 40s. I have been fat all may life, but athleticly so...I was a wrestler, soccer player, backpacker, a wanna-be powerlifter and in general I was allways willing to try anything. As I am getting older, I am finding myself becoming less physically capapble, which is of course to be expected. So I promptly started to change my life....hitting the gym...eating right..ect....which was quickly followed up with a bleeding retina.from deadlifting too much and a car accident which detached it. 8 months and four sugeries later, I have been pronunced fit to go back to excersise. But 8 months of enforced sloth has taken its toll. So it will be an uphill climb. However, there is another fly in the ointment. I am, for the first time in a long long while anxious about excersise...afraid about the concquences of working out at the level I like to work out at. If I am honest with myself, I am equally anxious about confronting the fact that I may be sliding into the type of excersise the "older people do"- which is not bad, but a little depressing. So I am turning to my fellow nerds- hoping to get back the mojo and drive I used to have. Having a support network has always been the lynchpin for me...being a extreme extrovert. Anyway, I appriciate you all letting me get this off my chest. Sometime it is easier to disclose to strangers than loved ones. See you around, Turkbroda

Hello fellow nerds! I am someone that works professionally as an audio engineer, (aka: the person that mixes the sound when you go see a show,) and I have recently begun a 6 month leg of a US tour. I'll definitely be living out of a suitcase for the foreseeable future and will rarely have access to a kitchen or fridge. Do any of you have advice when it comes to keeping control of a healthy diet while traveling extensively? My first chance to stop at home and my lovely fridge won't be until mid-April! I'm sure I won't be able to follow a Paleo diet, but any thoughts about restaurants or other options to keep myself from gaining a bunch of weight?