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    Nerd Fitness

    Posts: 82 Member
    edited November 2024 in Fitness and Exercise
    Based on some recommendations from here I started doing this about a month ago....http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

    My question is how do I know when I should add a rep, advance to intermediate, change up my workout, etc?

    I do this on Mon, Weds, and Saturdays. On Tues, Thurs, and Sundays, I run for about 30 mins.

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    Replies

    • Posts: 2,086 Member
      edited February 2016
      I would pick a better program.. This one is a little ridiculous.

      If you don't have proper equipment or gym access, try "you are your own gym"
    • Posts: 2,229 Member
      No idea. If you want a program with more instruction try you are your own gym or if you're a part of reddit this sub-reddit is pretty good.

      https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine

      https://www.reddit.com/r/bodyweightfitness/
    • Posts: 14,261 Member
      When I was doing it, I had to work op in pushups, lunges, and squats. If I was able to do 7 pushups one day, I tried for 8 the next. So pretty much as soon as you can get X, try for X+1.

      As for switching to intermediate, I'm not sure because I switched over to lifting weights.
    • Posts: 17,456 Member
      galgenstrick wrote: »
      I would pick a better program.. This one is a little ridiculous.

      If you don't have proper equipment or gym access, try "you are your own gym"

      I disagree it's a decent beginners programme

      You are your own gym or convict conditioning can be a little daunting for those starting out

      OP you should be looking at progression ..so increasing reps and intensity each session, you should always feel like you're pushing yourself

      It may well be time to challenge yourself more
    • Posts: 843 Member
      Check out darebee.com for other bodyweight workouts/programs. Lots of variety depending on your goals. Everything I've seen has levels for your fitness capabilities and most stuff has video demos for the exercises.
    • Posts: 82 Member
      Thanks!! I like the ease of this. No DVD, no equipment needed, can really do anywhere so that's the appeal of it as I'm on the go a lot. And gym access with my schedule isn't feasible at this point. I've been doing for about 4 weeks and noticed that certain things have gotten easier so that's why I was asking about adding a rep or so. Is there a way to do this but do it heavier, if that makes sense?
    • Posts: 17,456 Member
      JessicaThompson12 wrote: »
      Thanks!! I like the ease of this. No DVD, no equipment needed, can really do anywhere so that's the appeal of it as I'm on the go a lot. And gym access with my schedule isn't feasible at this point. I've been doing for about 4 weeks and noticed that certain things have gotten easier so that's why I was asking about adding a rep or so. Is there a way to do this but do it heavier, if that makes sense?

      So these are the exercises, how many sets are you doing ...do an extra set and extra one ...you should be able to do 3 sets

      20 body weight squats
      10 push ups
      20 walking lunges
      10 dumbbell rows (using a gallon milk jug)
      15 second plank
      30 Jumping Jacks

      Add weights to each exercise ...get adjustable Dumbbells and start with 5lb then work up

      P
    • Posts: 14,261 Member
      Not sure why I blanked on this earlier. Once I could do all three rounds of the NF beginner program, I switched to this. It was after doing this program for a couple of months that I switched to lifting:

      http://www.startbodyweight.com/p/start-bodyweight-basic-routine.html
    • Posts: 2,086 Member
      rabbitjb wrote: »
      show previous quotes

      I disagree it's a decent beginners programme

      You are your own gym or convict conditioning can be a little daunting for those starting out

      OP you should be looking at progression ..so increasing reps and intensity each session, you should always feel like you're pushing yourself

      It may well be time to challenge yourself more

      Maybe, but in my opinion a good program will teach you how to progress, when to take rest days, deload weeks, etc. as well as good dietary advice, not just to eat meats, nuts, veggies and cut out sweets. It's possible the exercises and structure of this program is good, but it's just not complete.
    • Posts: 17,456 Member
      Fair point
    • Posts: 41,865 Member
      galgenstrick wrote: »
      show previous quotes

      Maybe, but in my opinion a good program will teach you how to progress, when to take rest days, deload weeks, etc. as well as good dietary advice, not just to eat meats, nuts, veggies and cut out sweets. It's possible the exercises and structure of this program is good, but it's just not complete.

      I did this myself early on, but I never really considered it to be a "program" per sei...more of an introductory ramp up to body weight exercises for the unfamiliar and/or out of shape. Once I could go through the entire thing as laid out I moved onto something more challenging...which was only a matter of weeks in my case.

      OP...if you can do everything as laid out, it's time to move on to more challenging variations of those movements...You Are Your Own Gym would be a good next step if you want to stick with body weight. The difficulty with body weight routines is progression and continuing to challenge yourself because you're obviously not adding weight. Adding more reps is not always the answer either...at some point you have to perform more difficult variations of those movements.
    • Posts: 14,261 Member
      cwolfman13 wrote: »
      show previous quotes

      I did this myself early on, but I never really considered it to be a "program" per sei...more of an introductory ramp up to body weight exercises for the unfamiliar and/or out of shape. Once I could go through the entire thing as laid out I moved onto something more challenging...which was only a matter of weeks in my case.

      OP...if you can do everything as laid out, it's time to move on to more challenging variations of those movements...You Are Your Own Gym would be a good next step if you want to stick with body weight. The difficulty with body weight routines is progression and continuing to challenge yourself because you're obviously not adding weight. Adding more reps is not always the answer either...at some point you have to perform more difficult variations of those movements.

      That's how I used it as well. It is a great beginner's beginner program. As in good when you have not exercised in a long time (if ever.) It helps with strength, a bit of cardio, and flexibility.
    • Posts: 82 Member
      rabbitjb wrote: »
      show previous quotes

      So these are the exercises, how many sets are you doing ...do an extra set and extra one ...you should be able to do 3 sets

      20 body weight squats
      10 push ups
      20 walking lunges
      10 dumbbell rows (using a gallon milk jug)
      15 second plank
      30 Jumping Jacks

      Add weights to each exercise ...get adjustable Dumbbells and start with 5lb then work up

      P

      I'm doing 3 sets now. I noticed last night while I'm winded at the end, the exercises are becoming easier. This might be a dumb question but hey it's the only way I learn. By adding you weights, you mean holding them in my hand while I do these? Ankle weights?
    • Posts: 82 Member
      jemhh wrote: »
      Not sure why I blanked on this earlier. Once I could do all three rounds of the NF beginner program, I switched to this. It was after doing this program for a couple of months that I switched to lifting:

      http://www.startbodyweight.com/p/start-bodyweight-basic-routine.html

      This looks similar to the Nerd Fitness. Did you find it more challenging?

      Thanks!
    • Posts: 82 Member
      cwolfman13 wrote: »
      show previous quotes

      I did this myself early on, but I never really considered it to be a "program" per sei...more of an introductory ramp up to body weight exercises for the unfamiliar and/or out of shape. Once I could go through the entire thing as laid out I moved onto something more challenging...which was only a matter of weeks in my case.

      OP...if you can do everything as laid out, it's time to move on to more challenging variations of those movements...You Are Your Own Gym would be a good next step if you want to stick with body weight. The difficulty with body weight routines is progression and continuing to challenge yourself because you're obviously not adding weight. Adding more reps is not always the answer either...at some point you have to perform more difficult variations of those movements.

      Got it. So how does You Are Your Own Gym work? DVDs that are done 3 times a week?
    • Posts: 14,261 Member
      JessicaThompson12 wrote: »
      show previous quotes

      This looks similar to the Nerd Fitness. Did you find it more challenging?

      Thanks!

      Yes, it was a bit more challenging. I started out super duper out of shape. Starting with the NF plan was a good step for me. Then moving onto the StartBodyweight plan was a good second step. When I switched to the StartBodyweight program I still kept doing one arm rows. I like doing rows plus I felt like I needed the extra pulling work.
    • Posts: 17,456 Member
      I think if 3 sets are easy you should move on to one of the other programmes rather than trying to adapt this one without truly knowing what you're doing

      something with built in progression as everyone is saying
    • Posts: 82 Member
      jemhh wrote: »
      show previous quotes

      Yes, it was a bit more challenging. I started out super duper out of shape. Starting with the NF plan was a good step for me. Then moving onto the StartBodyweight plan was a good second step. When I switched to the StartBodyweight program I still kept doing one arm rows. I like doing rows plus I felt like I needed the extra pulling work.

      So the idea of this is to move through the progression of movements if I'm reading it right. I like this. You can kind of do it anywhere and it gives you challenges.
    • Posts: 14,261 Member
      JessicaThompson12 wrote: »
      show previous quotes

      So the idea of this is to move through the progression of movements if I'm reading it right. I like this. You can kind of do it anywhere and it gives you challenges.

      Yes. In the instructions I believe he says to look at each progression and figure out which one you can do and then start with one step easier from that.
    • Posts: 82 Member
      jemhh wrote: »
      show previous quotes

      Yes. In the instructions I believe he says to look at each progression and figure out which one you can do and then start with one step easier from that.

      Thank you so much!! This process can be daunting for beginners but you guys have helped tremendously!
    This discussion has been closed.

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