Originally posted at: http://www.nerdfitness.com/

So you wanna start drinking protein shakes, but don’t know where to begin?

You’re in luck, because I’ve been drinking protein shakes for years and today I’m sharing with you all my secrets (ah…most of them).

With Part 2 of our Ultimate Guide to Protein, I’ll teach you:

• Are protein shakes good for you?
• How much protein do I need every day?
• What’s the best protein supplement to buy?
• How to use protein powder
• How to make protein shakes taste better
• Should I drink my protein before or after my workout?

Make sure you also check out Part 1: “How Much Protein Do I Need to Eat Every Day?“

With this knowledge and an awesome blender (which we talk about right here), you can make protein shakes part of your everyday routine.

Let’s get ready to shake things up!

Protein 101: Are Protein Shakes Good For You?

Protein is an essential macronutrient that helps our body rebuild muscle and is an important part of daily nutrition (“duh, Steve,” you say).

You can get protein from any number of real food sources, and you should prioritize real food in your diet (also, “duh Steve”).

Here are some examples of protein-rich food:

• Chicken, duck, other fowl
• Fish
• Meat
• Legumes (beans)
• Eggs
• Quinoa
• Nuts
• Milk

However, there are PLENTY of instances where you might want to also supplement your food with a protein shake or protein powder (here we go):

• You struggle to consume the recommended amount of protein every day (I cover this below!).
• You are a skinny person that needs to bulk up and need more calories in your daily intake!
• You are trying to lose weight and want to replace one unhealthy meal with a meal-replacement protein shake.
• You crave the convenience of a protein shake in place of preparing yet another meal.

In these instances, protein supplements or protein shakes can be awesome!  

But don’t just take my word for it. A systematic review of studies revealed:^[1]

“Protein supplementation may enhance muscle mass and performance when the training stimulus is adequate.”

Another study showed that among endurance athletes:^[2]

“The addition of protein may help to offset muscle damage and promote recovery.”

What this means in regular people terms: If you are strength training correctly and eating the right way, consuming enough protein will help you build muscle and perform better!

“Enough protein” in this context can include protein supplements and protein powders.

Just remember that protein shakes are not a panacea for all of your ailments:

• They are NOT required for being healthy.
• But they MIGHT help you lose weight
• They should only SUPPLEMENT (zing!) a healthy diet, not be expected to do all the “heavy lifting.”

You still need to:

• Eat well.
• Follow a strength training routine.
• Getting enough sleep.

If you’re not sure HOW to strength train, don’t worry – I got you covered. You can download our Strength Training 101 guide when you join the Rebellion (it’s free) and sign up in the box below:

Download our comprehensive guide STRENGTH TRAINING 101!

• Everything you need to know about getting strong.
• Workout routines for bodyweight AND weight training.
• How to find the right gym and train properly in one.

How Much Protein Do I Need Every Day?

This section is taken from our guide “How Much Protein Do I Need to Eat Every Day?“

Despite what advertisements for protein supplements will tell you, you do not need to be eating 500 grams of protein every day.

They like to tell you this so that you use their supplement faster and need to buy more.

Here’s the real deal: claims for the amount of protein needed vary wildly from source to source (and athlete to athlete, and nerd to nerd). You are a unique snowflake and your protein goals should be aligned with your goals.

You want specific numbers, right?

Don’t worry, I got you.

Although the current international Recommended Dietary Allowance (RDA) for protein is 0.4g per pound of bodyweight (0.8 g per kg of body weight),^[3] this study^[4] shows that this number is too low and should be higher regardless of your body composition.

You just want me to tell you how much to eat, right? I figured.

Well you’re in luck, because we have a protein calculator you can play with!

THE NERD FITNESS PROTEIN CALCULATOR

On the Metric System? Click here. 

Let’s explain some of this a little.

As Examine.com points out in their heavily researched summary on protein:^[5]

• If you’re overweight or obese, aim for 1.2–1.5 g/kg (0.54–0.68 g/lb). You do not need to try to figure out your ideal body weight or your lean mass (a.k.a. fat-free mass). Most studies on people with obesity report their findings based on total body weight.
• If you’re of healthy weight, active, and wish to lose fat, aim for 1.8–2.7 g/kg (0.82–1.23 g/lb), skewing toward the higher end of this range as you become leaner or if you increase your caloric deficit (by eating less or exercising more).
• If you’re of healthy weight, active, and wish to build muscle, aim for 1.4–2.4 g/kg (0.64–1.09 g/lb).
• If you’re an experienced lifter on a bulk, intakes up to 3.3 g/kg (1.50 g/lb) may help you minimize fat gain.

These are starter numbers that you can start to experiment around as you see your body transforms. As Examine points out in its research on protein,^[6] “higher protein intakes seem to have no negative effects in healthy people,” so aim for the higher end of the spectrum depending on your goals and adjust from there.

Long story short: Consuming protein is an important part of life for everybody, both the sedentary and the athlete:

• By consuming enough protein while bulking up, you can ensure muscle growth during a bulk with minimal fat gain.
• By consuming enough protein while eating a caloric deficit and strength training, you can maintain the muscle mass you have while losing body fat (you might even be able to build muscle while losing fat simultaneously).

I personally consumed a significant amount of protein (240g of protein at a bodyweight of 190 pounds) during a recent “lean out” phase, and it allowed me to cut body fat while getting stronger and without feeling hungry.

In summary, a major portion of your plate each day should be a source of protein.

If you are struggling to hit your target protein goal for the day through real food sources, then consider adding a protein supplement.

You still need to have the right systems, the right nutritional strategy, and the right workout in place, and THEN a protein shake might help you reach your goals a bit faster.

To help busy people like you not waste their time in the gym, and help them actually get results, we created our 1-on-1 Online Coaching Program.

Your NF Coach will build you a custom workout program and provide nutritional guidance for your specific situation.

Find out if we’re a good fit for each other by clicking on the image below:

What’s the Best Protein Supplement to Buy?

When it comes to buying a protein powder or picking a protein shake, you’re going to encounter a few options:

1) Whey protein is the most popular, readily available, and cheapest protein supplementation out there. Whey contains all the essential amino acids, and is one of the byproducts of milk that has been curdled and strained. It comes in both “concentrate” and “isolate” forms. Whey is more quickly absorbed by the body compared to its counterpart casein(next), which makes it a great solution for right before/after a strength training workout.^[7]

2) Casein protein is the other byproduct of milk and also contains all essential amino acids. Because it’s more slowly absorbed by the body than whey, many people consume casein before bed assuming it’ll result in improved muscle growth during sleep! However this study^[8] shows that total consumption of protein during a day is more important than protein timing!

3) Egg protein powders are made from, you guessed it, the protein in eggs – which means they may be a great alternative if you can’t use whey or casein for whatever reason.

Quick recap: whey and casein proteins both come from milk, and both can help rebuild muscle. Whey is more readily absorbed by your body and is usually less expensive than casein, which makes it our preferred form of protein for cost and ease of consumption.

Personally, I prefer wheyy. I find casein protein less palatable, and it doesn’t mix as well.

Also, don’t worry about timing whey for post-workout and casein for sleep. In my opinion, you’re just overcomplicating things.

Pick the one you enjoy and focus on getting enough protein in a day – that will get you 99.% of the way there to building muscle in the right places!

IF YOU ARE PLANT BASED: these are our recommendations for plant protein powders (from our guide to eating a Plant-Based Diet):

• Pea protein. A solid choice for vegan protein powder comes from peas, specifically the high protein yellow split pea. A quarter cup (28 grams) will get you about 21 grams of protein, and run you about 100 calories. There’s some evidence it might be comparable to whey in building muscle.^[9] NAKED Nutrition offers a great 100% pea protein powder you can check out.
• Rice protein. A quarter cup of rice protein will contain 22 grams of protein and run 107 calories. Not too shabby. Plus, when you combine it with pea protein, you’ll end up with a complete amino acid profile needed for human growth.^[10] A good brand to look into would be Growing Naturals.
• Hemp protein. While it doesn’t have as much protein as pea or rice (one cup will have 12 grams of protein and 108 calories), what it lacks in this department it makes up for in its nutrient profile. Hemp protein is derived from the seeds of the cannabis plant, but it’s bred in such a way that it won’t have any THC. What it will provide you with though is a decent source of iron, zinc, and omega-3s, which are all things vegans tend to be deficient in. Nutivia sells a good hemp protein if you are interested.

What about Soy Protein? Soy is a complicated beast, though in our opinion the fears around soy are overblown.

As Examine points out in its review of soy protein supplementation:^[11]

“Whey protein was absorbed more quickly than soy protein, and stimulated muscle protein synthesis by roughly two times the amount that soy supplementation did. However, no differences in overall body composition was observed between the groups.”

In other words, you do you, boo. If you consume soy and are struggling to hit your protein goals, consuming a soy supplement can help. If you are unsure on soy, consider getting your protein supplementation from any of the other sources above!

Now, regardless of what protein you pick what you need to know about protein shakes based on the collective wisdom of the 15 full-time coaches on Team Nerd Fitness:

1. When buying protein powders, buy a product with minimal other ‘stuff.’ Aim for one that starts with “whey protein concentrate” or “whey protein isolate” on the ingredients label, followed by a small number of ingredients – one of which will probably be “artificial or natural flavorings.”
2. Pick a flavor that you like! Protein powders generally come in multiple a few flavors: vanilla, chocolate, strawberry, etc. I’m as plain as they come, so vanilla protein is my jam.
3. Make sure to look at the ingredients and find one from a reputable brand. Always do your research even if it is one of the most popular brands (such as Muscle Milk). Some of these have had metals such as arsenic found in them.^[12]
4. Many popular protein powders are just not great in terms of meeting their promises. Check out this lab rating’s review of “high quality” protein powders that meet this Reddit protein powder measurement results thread. There’s lot of fraudulent stuff out there, so make sure you keep your Sherlock Holmes hat on when shopping!

Steve’s Protein Brand Recommendations

Over the past 15 years of training, I’ve tried dozens of protein powders, and I keep coming back to 2 brands that fit my style and budget:

1. Jay Robb’s Grassfed Whey Protein: my current favorite and absolutely delicious (I go with Vanilla)…but VERY expensive. This comes from grass-fed cows, and thus is much more difficult to come by. I find it to be the best mixing protein powder I’ve ever tried, and also the best tasting.
2. Optimum Nutrition Whey Protein: The whey I used for years (my former favorite). Optimum Nutrition is well known in the fitness space, and I used their product for close to a decade without issue. If you are on a tighter budget and can’t afford grassfed whey protein, go with Optimum Nutrition.

How to use Protein Powder (How Do You Make Protein Shakes Taste Better?)

The back of every protein powder jug will tell you “mixes great with 8 oz of water!”

For some protein powders, this is true.

For others, it’ll taste like you’re choking down recently mixed concrete.

Note: do not consume readily mixed concrete. You’re welcome.

So Step #1 with your newly purchased protein powder is to mix it with water and see how it tastes.

By mixing just the protein and water, you’re adding minimal calories to your daily intake while also increasing your protein intake for the day.

Win.

NOW, depending on your caloric goals or if you’re looking to make a meal replacement shake, you can start to experiment and make your own protein shakes by doing the following:

• Add fruit: bananas, strawberries, blueberries – look for the frozen berry medleys in your grocery store.
• Add a serving of veggies: blend in frozen spinach – you can’t even taste it!
• Try a different liquid: almond milk, reduced-calorie orange juice, skim milk or whole milk.
• Healthy calories: peanut butter, almond butter, cashew butter.
• Seeds like chia seeds or sunflower seeds.

Just pretend like you’re a scientist and you’re creating a different concoction each time. Write down your ingredients and amounts until you find the perfect blend (heyo) of macros and taste that fits your goal!

HUGE CAVEAT: your body still obeys the laws of thermodynamics. Just because you call it a “healthy smoothie” doesn’t mean the 1,000 calories in it don’t count!

If you can’t lose weight, you’re eating too many calories, which means you should be aware of how many calories are going into your quickly-consumed protein shake.

Now, if your goal is bulking up or building muscle – then creating your own high-calorie protein shake is a great way to get extra calories into your day.

I am currently bulking up, so here is my patented post-workout shake that I consume daily (okay it’s not really patented).

STEVE’S POWERBOMB SHAKE

• Ice cold water: 16 oz
• Quaker Oats: 3 servings (120g)
• Whey Protein: 2 servings (62 g)  
• Frozen Spinach: 1.5 servings (120g)
• Frozen Berries: .8 servings (120g)

Here are the macronutrient and caloric breakdown of that shake: 795 calories, 68g of protein, 106g of carbs, 13g of fat:

SHOULD YOU BUY A BLENDER?

For over a decade, I simply used a cheap blender like this on Amazon!

Depending on your budget, you can also go to your local Walmart, Target, Kroger, Publix, Sam’s Club, Stop & Shop, etc., and buy a blender for 20 bucks.

I will say that as I’ve gotten older and had more disposable income I have become a Vitamix fanboy. They are expensive, but you get what you pay for.

I’ve probably burned the motors out of 10+ cheap blenders, and since switching to a Vitamix it’s been crushing my powerbomb shake ingredients twice a day in seconds.

If you have the money, it’s worth the investment.

Your other option is to buy a cheap shaker bottle (here’s the kind I use). Personally, I’ve found that these things don’t mix nearly as well as a blender, but if you’re traveling with no blender option available, a shaker bottle can be really helpful.

Note: if you are using a shaker bottle, pour the water in first, THEN add the protein shake!

Here’s my “stay healthy while traveling” strategy for protein:

• Measure out 2 servings of protein powder and put them in a sealed plastic bag.
• Put your sealed plastic bag in an empty shaker bottle.
• When ready to consume, remove the plastic bag of protein, then add water to the bottle.
• THEN, add protein.

If you put the protein in first, I can guarantee no amount of shaking will get all of that protein mixed into the liquid!

Should I Drink My Protein Shake before or after my workout?

Conventional wisdom tells us that we need to be consuming our protein shake IMMEDIATELY after our workout for maximum gains.

It also tells us that we need to be consuming protein every few hours for maximum protein synthesis by our muscles too.

But what does the science actually say?

According to this abstract:^[13]

“In general, protein supplementation pre-AND post-workout increases physical performance, training session recovery, lean body mass, muscle hypertrophy, and strength. Specific gains, differ however based on protein type and amounts.”

And in this extract:^[14]

“These results refute the commonly held belief that the timing of protein intake in and around a training session is critical to muscular adaptations and indicate that consuming adequate protein in combination with resistance exercise is the key factor for maximizing muscle protein accretion.”

WHAT THIS MEANS: The amount of protein you consume in a day is more important than the timing of your protein when it comes to muscle building. Consuming a protein shake before OR after a workout will result in increased physical performance and muscle hypertrophy – provided you’re training the right way!

If you need to train and then head to work and you can’t eat your protein until later in the day, do what works best for you!

Some people might hate training on an empty stomach, so consuming the protein shake before the workout is beneficial.

I personally train in a fasted state (which we cover in our Guide on Intermittent Fasting), so I don’t consume my protein shake until after my workout.

So, stop worrying about protein timing and instead put your focus on training, total calories, and getting enough protein in the day itself.

Not sure if you’re training right?

Consider working with a Nerd Fitness coach who can build you a training program and help guide you on your nutrition!

A Nerd Fitness Coach can help you decide if you even need to supplement with protein!

Getting Started Drinking Protein Shakes

Let’s recap some of the key points of drinking protein shakes for you:

1. Protein supplements can SUPPLEMENT a healthy diet, but should not replace it.
2. My recommendation is to buy a tub of Optimum Nutrition Whey Protein online if you’re on a tighter budget, in whatever flavor you like.
3. If you have more money, consider the Jay Robb’s Grassfed Whey Protein (my favorite).
4. Consider mixing in a protein shake before or after your workout. Timing isn’t as important as total protein consumed over the course of a day when it comes to building muscle and recovery.
5. Think of a shake as a way to get good protein when you can’t afford/don’t have time to make a good meal.
6. A cheap blender will suffice if you don’t have other options, but if you have more of a budget I would recommend getting a Vitamix – you’ll have it for the next 30 years.

Hopefully, this should get you started! Feel free to try out different flavors and combinations of ingredients in your smoothies to make them something you actually look forward to!

Do you have any favorite protein shake recipes?

Any more questions about protein powders and supplements?

Share them with us in the comments!

-Steve

PS: Check out the rest of our protein series:

• The Nerd Fitness Protein Calculator
• How Much Protein Should I Eat?

PPS: Still overwhelmed? Still not sure you’re training right or eating correctly? Want to know which supplements are worth it and which ones are a waste of money?

I hear ya.

These questions and people like you are why we launched our 1-on-1 Coaching Program: to help busy people cut through the noise and just start building muscle, getting leaner, and feeling better.

Click below to schedule a call to learn more:

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All photo sources are right here^[15]

Originally Posted At: https://breakingmuscle.com/feed/rss

Entry-level personal trainers initially rely on a training certificate and a high school diploma to successfully land a job.

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Originally posted at: http://www.nerdfitness.com/

“Do you even lift?”

After today’s guide, not only will you be able to say “YUP,” but you’ll also know exactly how MUCH you should be lifting!

We’ll help you get big and strong so you can fight back against your older brother when he tackles you in the hallway.

As part of our Strength 101 series, we’re going to tell you exactly what you need to know about lifting weights and strength training:

• Why you should lift your own bodyweight first.
• How to start lifting with barbell training.
• How much does a barbell weigh?
• Adding weight to a barbell.
• When should you add even more weight?
• How to determine your 1 rep max?
• How much should YOU be lifting?
• Do you even lift?

If you find yourself with a billion other strength training questions as you build your own workout, or you’re overwhelmed at all of this and not sure how to get stronger…you’re in good company!

It can be scary enough to keep MOST people from starting, which is actually why we created our Coaching Program.

Your NF Coach will do an initial assessment to calculate exactly how much weight you should start lifting. They’ll then design a program that they’ll adjust regularly based on your progress and schedule.

Plus, with our app, your coach can do regular video form checks to make sure you safely make consistent progress. 

Let’s get you STRONG as hell. Learn more about our Online Coaching Program!

With that out of the way, let’s jump into the nitty-gritty of “How much weight should I lift?“

Why You Should Lift Your Own Bodyweight First

Stop! (Wait a minute…)

Before trying to figure out how much weight you can lift, let’s make sure you know how to do the movement, as flawless as possible, without any weight at all.

Why?

Because if you can’t do a movement correctly without weight, how can you expect to do it right WITH weight?

Think about it – if you can’t walk up a flight of stairs normally, would you expect to be able to walk up the flight of stairs carrying a sack of hammers?

No – you would only hurt yourself.

Also, what are you even doing with a sack of hammers?

STEP ONE: learn each movement without any bars, dumbbells, or added weight.

Which might make you say:

“Staci, how on earth do I do a deadlift or an overhead press without any weight? And I know I can do a bodyweight squat, but isn’t it completely different doing a barbell back squat?”

Easy – grab either a broomstick (be careful for splinters!), mop handle, or PVC pipe (I use a 1.25” PVC cut in half) and pretend it’s a barbell.

If you’re trying to mimic a dumbbell movement, either grab a short dowel, PVC, or just hold your hands in a fist as if you were holding on to something.

While it’s not the exact same as holding actual weight, it will allow you to practice getting into the correct positions.

Practice the movements in your own home without other people around you (so you’ll be less nervous).

Also, you can videotape yourself pretty easily. I use my computer’s webcam, or my phone camera and a little tripod.

Here’s a video of me doing this back when I started lifting in 2011, when I was trying to figure out how to deadlift, to get an idea of what I’m talking about:

Now, I can deadlift 455 pounds and I’m a Senior Coach for our Online Coaching Program:

Want me to teach you how to deadlift? Learn more about our Online Coaching Program:

If you want a beginner strength training workout to follow:

• Go from zero to barbell with our 6 Beginner Gym Workouts.
• Pick one of our Beginner Strength Workouts.
• Build your own workout!

If you are interested in nerding out about proper form for each barbell movement, start here:

• How to do a proper barbell squat.
• How to do a proper deadlift.
• How to do a proper overhead press.
• How to do a proper bench press.

We also HIGHLY recommend you pick up Starting Strength, widely considered to be the Bible of barbell training.

Once you feel good about your form, you can see if you can “pass the bar.”

(Guaranteed to be the nicest lawyer joke you’ll ever read on Nerd Fitness, by the way).

Now, if want a full Bodyweight Workout Program that you can follow along with at home that will help get you prepped to start strength training?

You can download the worksheet to follow along here 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
• Learn how to finally get your first pull-up

How to Start Barbell Training with Lifting the Bar

Once you’re comfortable with each movement with a broomstick or PVC, then you can move to the bar.

Your first gym workout shouldn’t go any heavier than “just” the bar, which means the bar without any added weight.

How much does a barbell weigh?

• A standard barbell weighs 45 lbs (20.4 kg).
• A “women’s barbell” weighs 35 lbs (15.8 kg).

Now, don’t be discouraged if this seems really heavy – especially on upper body movements.

When I started out, I could not bench press or overhead press an empty barbell.

If the bar seems too heavy to start:

1. See if the gym has a lighter barbell – some have a “women’s bar” or a “training bar” that usually weighs 30-35 lbs and 15 lbs, respectively. These are usually shorter, but that’s okay!
2. Start out with dumbbells – while the movement is not the exact same, it allows you to build up the strength:

   
   This will help you handle a barbell down the road.

3. Focus on bodyweight training (push-ups, pull-ups, lunges, squats) until you build the strength to handle the bar.

Now, on opposite ends of the spectrum, if the bar seems really light, I would STILL encourage you to complete your first workout with just the bar.

Focus on getting each rep correct, and worry about adding weight next time.

Check your ego at the door!

I would rather see somebody in the gym lifting the bar with proper form than watch somebody with awful form lift 400 lbs.

That makes me…

Note: If you finish your first workout with the bar and still aren’t comfortable with the movements, it’s never a bad thing to do your next workout with just the bar again.

If you’re not comfortable with the movement and you start adding weight, not only will you be more likely to injure yourself because your body isn’t ready, but you’ll be more likely to hurt yourself because you won’t be confident under the bar.

Confidence is something that is very important as you start lifting heavier and heavier.

If you’re planning on using dumbbells as your main lift (and not a barbell), start with the 5-10 lb dumbbells to get a feel for things.

Whether you’re starting with dumbbells or ready to move onto a barbell, it’s important to do it properly!

We check the form of EVERY online coaching client on their workouts so they have the confidence that they’re doing these moves correctly!

Get your form checked by an expert, and never worry if you’re doing the movement right:

We’ve also created a specific sequence of workout routines you can follow along with for free in our guide Strength Training 101: Everything You Need to Know.

Grab yours free when you sign up in the box below:

Download our comprehensive guide STRENGTH TRAINING 101!

• Everything you need to know about getting strong.
• Workout routines for bodyweight AND weight training.
• How to find the right gym and train properly in one.

How To Start Adding Weight to the Barbell

If you’re looking to start on a beginner program, such as the workouts in our Beginner Strength Training Workouts or our 6 Beginner Gym Workouts, you need to start light!

A few common rep ranges for beginner programs are:

• 5 sets of 5 reps
• 3 sets of 8 reps
• 3 sets of 10 reps

Let’s do an example. Your program has you doing 5 sets of 5 on a particular lift.

1) After a proper warm-up routine, start with the empty bar again, and complete the prescribed number of reps (for this, it would be 5).

“But I thought you said we could add weight this time?” you might be thinking.

You can – but no matter how heavy you are going, always start with just the bar to warm up for EACH exercise.

If you watch the best lifters in your gym, you will notice they all warm up with “just the bar” to start, often for multiple sets!

This helps get your body warm, primes your nervous systems and all of your muscles for that movement, and gets you ready to lift heavier weight.

As a beginner to strength training, this is especially important to ingrain proper technique.

2) Add a small amount of weight to the bar. Depending on how heavy the bar felt, start by adding anywhere from 2.5lbs to 10lbs to each side. When in doubt, add the lower amount. You can always add more! Do another set of 5 reps at this weight.

(Note: If you’re doing dumbbell training, instead of adding weight to the bar, increase the weight of the dumbbell. Start with 5 lb. dumbbells, then 10 lb. dumbbells, for example)

3) If you were able to complete those reps both without losing form and without the speed of the bar slowing, add more weight to the bar.

Base the amount of new weight off how it felt – if the last set felt really light, add 10’s, if it felt heavy, add 2.5’s or 5’s.

4) Continue to do this until your form starts to break down or the speed of the lift gets slower on any of your reps. 

The weight you used right before your form started to break down is your starting weight on which you will base all future workouts!

5) If it is a lower number than you expect, that’s great actually!

Don’t try to be a hero your first workout, it is better to start out too light than too heavy.

Remember – we’re trying to get solid, productive sets in, not find our max, so we want all of the reps to be fast and with as perfect form as our body allows.

And since during this process you’re testing out heavier weights for the first time, never be afraid to have a spotter, or to use pins to ensure your safety!

If you don’t want to figure ANY of this out on your own, and you just want somebody to tell you exactly how much to lift, how many sets, reps, etc., I hear you.

I’ve had a lifting coach for years and it’s the best investment I make each month!

No more guesswork. Let us build a custom program for you to follow in our Online Coaching App! Learn more:

How do I know when to add more weight?

Once you’ve found your starting weight, you’ll want to start using something called “progressive overload.”

This sounds a lot fancier than it really is.

As we lay out in our Strength 101 intro, progressive overload means gradually increasing the stress put on your body during training.

In other words, we need to increase something, regularly. Usually, this means the amount of weight we lift.

And for beginners, that can often happen after every workout.

During every workout, our muscles are torn and broken down. Then after every workout – for the next 24-48+ hours, our body repairs itself. If you’re getting proper sleep and nutrition, it heals back stronger than it was before.

Conversely, if you do 5 sets of 5 squats at 100 lbs every single workout for months, are you getting stronger?

Most likely not.

Your body is actually just getting more efficient at lifting 5×5 at 100 lbs, burning fewer calories, and using less energy to make that movement happen.

So, how much weight do you add when you’re ready to increase your workouts?

That depends on how difficult the set was last time.

This is where great note-taking comes in (I’m a huge fan of a simple notebook, or Evernote docs on my phone).

Be sure to document each workout with:

• How much you lifted.
• How many sets and reps.
• How your lifts went.
• How you felt during the workout.

Did you go to failure on your last set?

Did your form break down on any of the reps?

You’ll end up in one of two positions:

PATH A: You failed to complete any of your reps or your form started to break down. Do the same weight again next workout, and focus on boosting your form and technique of each rep.

Remember, if you are doing the same workout as last time, but each rep is more solid and with better form than before, you’re still doing better than you were the last workout.

In other words, you’re still leveling up.

You don’t necessarily have to go up in weight every workout to see gains. Less rest between sets, more control and better form, and more repetitions all mean you are getting stronger.

PATH B: You were able to get through all of your sets with great form, and without the bar slowing down. Congrats! Consider adding more next week. It’s not unheard of for beginners to add 10-20lbs a week to some lifts (especially squats and deadlifts), though don’t get discouraged if you’re only adding 2.5 or 5!

The BEST THING YOU CAN DO: slowly add the smallest amount of weight possible, and progress consistently. This is much preferred to progressing quickly then hit a plateau.

Each week, as you add a little bit of weight, you are building strength, confidence, and momentum.

Note: For some lifts, especially the overhead press or bench press, adding just 5 lbs may be too much to go up per workout.

I personally have a set of 1.25lb plates that I bring with me to the gym so that I can still progress regularly.

Remember: You’re going to have shitty days at the gym. There will be days when you can’t add any weight, or you feel like you have to take a step backward.

So many things affect how your lifts are going to feel – from a baby crying all night, to lots of stress at the office, to drinking too much at the big game, or just not eating enough for your goals.

It’s important to listen to your body over listening to some number telling you what you should be lifting.

You want to make progress every time you walk into the gym, and that means having a specific plan to follow.

Don’t have a workout to follow? Tired of not getting results despite all the effort?

This is what we do for a living! Help people like you get out of ruts and finally get them the results they want.

After doing my own workout programming for 5 years, I hired a coach and it changed my life. Let us help you hit your goals too.

No more guesswork. Let us create an exact program for you to follow! We’ll be with you every step of the way. Learn more:

How Do I Calculate My 1 Rep MAx? I want to know how much I can lift!

It’s really fun to find the maximum amount of weight you can do for one repetition (one rep max) every once in a while.

However, as a beginner who is just starting strength training, it’s better that you start with getting the movement right and adding weight slowly before trying to find a one-rep max.

I would suggest you follow a program for at least six weeks before even attempting “a heavy single”.

Why?

Even if your form is as good as you can get it now, you will get far better, learning how to make tweaks and corrections as you go.

When you first start out, you’re still getting everything down, so your one-rep max won’t be a “true” one-rep max.

Plus, when you train, you’re training everything in your body.

Some things, like muscles and bones, get stronger, while others, like your nervous system, get more efficient.

The more you do something, the better you get at it. And in the beginning you’ll get better very quickly.

It’s unwise to attempt a 1 repetition maximum when you’re learning the movement.

This is one of the classic blunders! The most famous of which is “never get involved in a land war in Asia.”

But only slightly less well-known is this: “Never attempt a 1-rep max as a beginner.”

Even if you can do it with proper form with lighter weights, as soon as the weight gets close to your 1 rep max your form will start to break down, and you are more likely to hurt yourself.

When your form starts to break down, you need to have the experience behind you to finish (or bail out of) the lift safely.

If you watch any weightlifting or powerlifting competition, sometimes the lifts are not the prettiest lifts you’ve ever seen.

However, the lifters are experienced enough to handle this, and know how to bail if something goes wrong.

As a beginner, you are not.

Team NF’s Steve worked with a coach for 4+ years to finally get his 420 lb. deadlift:

View this post on Instagram

 

A post shared by Steve Kamb (@stevekamb) on Nov 21, 2018 at 10:43am PST

If you want to work with a coach that can help you perfect your form and train to hit 1-rep maxes too, we’re here for ya! We’re slightly biased, but having a coach in your corner is an absolute game-changer.

Want to lift more than you’ve ever lifted before? Work with our Online Coaching Program and start getting results! Learn more:

what is a respectable amount to be lifting?

The simple answer? The weight that’s right for you.

You are not competing against the guy next to you; you’re competing against the YOU from last week (like racing your ghost in Mario Kart).

As far as what you can strive for, there’s no easy calculation or formula.

While some people have put out strength standards, it’s truly up to your body, your body type, your background as an athlete, your genetics, and many other factors.

You should be lifting the amount that’s right for you today. In your next workout, you should be trying to lift more (even if you can’t do more weight, try doing one more rep, or with less rest between sets) than you did last time.

That’s it.

As a part of this journey, I want you to completely forget about strength standards and forget about everyone around you.

I don’t care if the guy (or girl) next to you is squatting 500 lbs for sets of 10.

If you’re squatting 50 lbs, and that’s the weight that is challenging for you, then that’s the weight you should be lifting.

These are the BIG mistakes you need to avoid:

Never EVER try to outlift the person next to you.

Never EVER adjust the weight to impress someone.

No one’s judging you based on the weight on the bar, and if they are, they aren’t worth your time or energy.

To recap “How much should I lift?”:

1. The strongest lifters do a dynamic warm-up first.
2. The strongest lifters warm up with “just” the bar.
3. The strongest lifters focus on getting their reps in, and aren’t ashamed that they’re lifting less than the guy next to them.
4. The strongest lifters take time to get things right, even if that means lifting less weight than they know they “can” do.
5. The strongest lifters started off doing a beginners program just like you.

So remember – start slow, add weight slowly, and stay conservative.

It’s amazing how much even adding just 5 lbs (2kg) a week adds up to! It’s far better to play it safe in the beginning than to find yourself injured and frustrated before you have a chance to progress.

Our strength coaching program changes lives. Learn more:

Do you Even Lift?

Hopefully, this article EXCITED you about strength training, and you now know exactly how much to lift. 

For people looking for the next step, we’ve got 3 options you want to check out:

1) If you want to follow a strength training program that’s specific to your goals, check out our popular Online Coaching Program.

You’ll work with a certified NF instructor who will get to know you better than you know yourself, check your form, and create a workout strategy that will evolve alongside you.

Put a Yoda in your pocket with our Coaching App! Wake up knowing exactly what to do every day:

2) If you want a daily prompt for doing workouts at the gym (or 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! Join hundreds of thousands of people like you. It’s free to join, and we have a dozen free guides for you when you sign up in the yellow box below.

Download our comprehensive guide STRENGTH TRAINING 101!

• Everything you need to know about getting strong.
• Workout routines for bodyweight AND weight training.
• How to find the right gym and train properly in one.

Let’s get these questions answered so you can get back to getting stronger!

What are your other big questions about lifting weight and how much you should be lifting?

-Staci

PS: Be sure to check out the rest of Strength Training 101 series:

• Strength Training 101: How to get Strong
• Strength Training 101: Where do I start?
• Strength Training 101: Finding the Right Gym
• How to Train in a Gym: 6 Beginner Gym Workouts
• Strength Training 101: Equipment
• Strength Training 101: Building Muscle & Muscle Training
• Strength Training 101: How to Squat Properly
• Strength Training 101: The Overhead Press
• Strength Training 101: The Deadlift
• Strength Training 101: Inverted Rows

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photo source: Strongman, Four Bricks Tall: Scenes from an empty lot in Brooklyn, vol 1., hxdbzxy © 123RF.com, Lego Lifting.

Originally Posted At: https://breakingmuscle.com/feed/rss

In today’s episode of the breaking muscle podcast, I am joined by Dan John. 

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Originally Posted At: https://breakingmuscle.com/feed/rss

There aren’t many quick and dynamic exercises that I’d recommend everyone learn and practice. But the landmine push press is something I’d suggest for almost anyone. 

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Originally Posted At: https://breakingmuscle.com/feed/rss

Hell, even the words themselves are eerily similar. When, in fact, the two couldn’t be more different. The strength culture that is booming right now needs a little time to sort out some basic science.

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Originally Posted At: https://breakingmuscle.com/feed/rss

The modern fitness era has brought a host of wearable technologies that can track extraordinary amounts of biological and physiological data. Perhaps the most commonly measured variable we see today is one’s heart rate.

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Originally Posted At: https://breakingmuscle.com/feed/rss

In today’s episode of the breaking muscle podcast, I am joined by Max Moldaschl.

Max began his finance career, but found himself tired, stressed, overworked, and heading for burnout.

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Originally posted at: http://www.nerdfitness.com/

So you want to learn all about Dry January?

Giving up alcohol for the first month of the year is a growing health trend and something we’ve seen many of our Online Coaching Clients partake in. Today, we’ll share with you the same tips and tricks we provide them when abstaining from alcohol.

Is drinking hindering your progress? Let a NF Coach help you decide!

Here’s what we’ll cover in today’s guide:

• What is Dry January?
• What happens when you do Dry January? (Why take a month off drinking?)
• What are the benefits of Dry January?
• Who SHOULDN’T do Dry January? (The risks of cold turkey)
• How to start Dry January
• Tools to help you with Dry January (Additional resources)
• What to do in February (Next steps)

Pour yourself a tall one (of water) and let’s do this.

What Is Dry January?

Dry January, simply put, is the tradition of abstaining from alcohol for the month of January. You might also hear it called “Drynuary.”

While it’s gotten a lot of buzz (pun intended) in recent years, it actually dates back to 1942. The Finnish government launched a campaign called “Raitis tammikuu” or “Sober January” as a post-war effort to drink less.

Undoubtedly though, it’s been practiced by people in other places and times before that – as a way to focus and reset after the holiday season.

January doesn’t have a monopoly on sobriety though. 

You’ll also come across:

• Dry Feb, which started as a fundraiser in Canada to support those affected by cancer.
• Sober September, to mark the end of summer festivities.
• Go Sober for October (or Sober October).
• Dry July, an Australian charity similar to Dry Feb.

No matter what you call it, it’s all more or less the same goal: don’t drink for the month. 

What Happens When You Do Dry January? (Why Take a Month off Drinking?)

Here at Nerd Fitness, we’re really, really big fans of your “BIG Why” – the reason you start anything. 

Digging into your BIG Why can be incredibly helpful for you when you start any sort of health or fitness habit, and especially when you come up against challenges along the way (which WILL happen).

“Those who have a ‘why’ can bear with almost any ‘how.’”

-Victor Frankl

So before you dive further into Dry January, ask yourself “Why do you want to do it?”

Then dig deeper into that. Try to go three levels down! 

For example:

“I want to do Dry January so that I drink less.”

Deeper…

“I want to drink less because alcohol is really affecting my ability to get up early and workout.”

Deeper……

“Since I haven’t been able to work out regularly, I move terribly, and have a hard time keeping up with my kids. Drinking less will help me be there for them.”

Now we’re getting somewhere.

Make. It. Personal. 

You may tell your friends and family about Dry January, but at the heart of it all, it’s your journey.

Naturally, the more you can personalize your BIG Why, the more it will uplift you during difficult times this month (and beyond).

What Are the Benefits of Dry January?

Here are some of the positives of abstaining from alcohol for a month:

#1) Better Sleep

The negative effects of alcohol on sleep have been well documented.^[1]

However, with even just one night of heavy drinking, it doesn’t take a pile of scientific papers to let you know your sleep is affected.

Good sleep is one of those “domino habits” that affects so many other things in our day.

A good night of sleep can help you get up and workout in the morning (or just start the day sooner and get more done!). 

You’ll likely be better focused at any tasks you have. There have even been studies correlating lower amounts of sleep to obesity.^[2]

#2) Improved Mood

No doubt, better (and longer) sleep will improve your frame of mind. Not only that, but there is some evidence to suggest that reducing alcohol consumption might improve your mood in general.^[3]

#3) Money Saved

Booze is expensive! Especially if you’re going out for it! 

Many people’s New Year’s resolutions include seeking financial improvement. An easy target to reduce spending could be to cut out alcohol.

#4) Losing Weight

As we discuss in The Nerd’s Guide to Alcohol, booze is pretty much void of any nutrients.

Sure, wine and some other beverages might have some antioxidants here and there.^[4] But other than that, it’s more or less just alcohol, water, and calories.

That’s why you’ll often hear booze referred to as “empty calories.” Cutting back on alcohol will reduce your “calories in,” essential for weight loss. 

Not only will you cut the calories from the booze itself, but there’s another insidious effect alcohol can have on our weight loss efforts: the choices we make after a few drinks.

After a few cocktails, we may find our cravings increasing and our willpower decreasing. Avoiding this situation, by avoiding alcohol, can help support healthy habits.

At this point, we should note that not everyone will benefit from taking a month off drinking.

Who Shouldn’t Do Dry January? (The Risks of Cold Turkey)

We’ve just spent some time going over the benefits of a Dry January – and there are a lot! 

But we also need to give the very real warning that this is NOT for everyone. 

We’ll go over a few possible scenarios, but if there is ANY apprehension to starting Dry January for any reason, then please consult your doctor first.

#1) Alcohol Dependency

If you currently have a strong alcohol dependency, then going cold turkey can be potentially life-threatening. There are numerous withdrawal symptoms such as rapid heartbeat, increase in potential for seizures, and even hallucinations.^[5]

Again – and it bears repeating – if you believe you have any sort of dependency, please talk to your doctor before making dramatic changes in your alcohol consumption.

 #2) Predisposition to Seizures

As mentioned above, alcohol withdrawal can cause an increase in potential for seizures (due to an increase in your central nervous activity). 

If you are already knowingly prone to seizures for any reason, then a rapid swing in your drinking habits may exacerbate the situation.

 #3) Depression and Anxiety Issues

If you have been diagnosed, or suspect depression or anxiety issues, then sudden removal of alcohol as a possible coping mechanism may have detrimental effects. 

We recommend, as always, to reach out for professional support in these cases! 

You can find tons of outside resources in our guide, A Nerd’s Introduction to Mental Health.

In addition, if you feel like you want to start Dry January to absolve yourself of dietary “sins” from December, (“I can’t believe I ate and drank so much”), we’d also recommend that you revisit your BIG Why for starting.

We want this experiment to be beneficial to your health, not something that triggers a big swing in the opposite direction.

How to Start Dry January

“Alright Jim, I’ve gotten this far and I’m ready to start! I just stop drinking…right?”

Sure, sure – that’s the core of Dry January. But there are a few things to consider, to really personalize it and get even more out of it.

#1) Dry or Semi-Dry?

While the more popularly discussed variation of Dry January involves cutting out alcohol completely, perhaps you just use the month to do an alcoholic audit. You might just decide to reduce your consumption a bit. 

This may end up looking like one or more of the following:

• Eliminating weekday drinks only.
• Having drinks only on special occasions.
• Reducing the amount of drinks you have in one sitting.

The point is that this “Dry” January may look different to everyone, and that’s ok. As far as we know, there’s no “Dry January” police that are going to bust in your doors for any dietary infractions.

This was a much better reference than The Untouchables.

#2) Are You Stuck in “All or Nothing” Thinking?

On a similar note, Dry January presents the challenge of having absolutely NO alcohol for the entire month. So maybe you start the month off with the best of intentions – no alcohol for me! – and then something happens and you have a drink.

Then it’s time to give up the rest of the month and return to old habits!

Also, whenever I get a flat – I make sure to slash the other three tires!

Jokes aside, if you start with one plan and things don’t quite go how you expected – that’s fine. 

Get right back to it. You are still making changes and focusing attention on improving your health.

And again, no Dry January police.

#3) What Are Your Triggers?

With any behavior you’re looking to change, it helps to identify what triggers that behavior in the first place.

Charles Duhigg, in his New York Times bestselling book The Power of Habit, talks about cues that lead to routines, that lead to rewards (note: the rewards may not always be healthy)

If you’re able to identify triggers, you have a better chance of avoiding or adjusting them to support your new behaviors. 

In regards to alcohol, look for triggers related to:

• Time: Are you always drinking during a certain time of day, or day of the week?
• Location: How about always drinking in a certain place?
• Preceding Event: Is there something that always seems to happen beforehand, that then leads to having a drink?
• Emotional State: How do you usually feel before having a drink? Or even just having a craving to drink?
• Other People: Are you interacting with certain individuals before drinking?

Asking yourself these questions will help get to the root cause of your drinking habits. 

The other thing to consider here is “friction.”

James Clear, author of Atomic Habits, talks about habit change and the importance of “friction” – or how easy or hard you make an action. 

Specifically, we should look for ways to change our environment to increase or decrease friction. If you change your environment to reduce friction, you won’t have as many decisions to make to take the action you want. Then things start becoming automatic. 

For example, let’s say you want to “work out more.” Reduction friction might include putting your gym bag where you’ll always run into it, or setting a phone alarm to train.

Around here, we call these strategies “Hacking Your Batcave,” because of course that’s what we’d call it.

On the flipside, increasing friction for a habit we want to reduce (e.g., drinking) would mean we want to make that habit invisible. 

We can increase the friction with drinking by:

#1) Getting rid of all the booze in your house.

Dr. Berardi of Precision Nutrition often says:

If a food is in your possession or located in your residence, either you, someone you love, or someone you marginally tolerate will eventually eat it. 

That means if you don’t want to drink it, don’t keep it at home! 

#2) Avoiding areas where you can buy alcohol. 

• If you have a beer and wine aisle at your regular supermarket, consider if you can shop without going near it.
• You could also opt for grocery delivery, so you don’t even have to set foot inside a store with a beer/wine aisle.
• Change your routes – if you walk or drive by a bar or liquor store regularly, look for new ways to go. Out of sight goes a long way for out of mind. 

Strategically increasing and decreasing friction will go a long way towards reducing the habit of drinking. 

If you want more tips and tricks for habit change, I’ve got two great resources for you:

1. How to Build Healthy Habits: read this guide for 5 hacks to build habits that will STICK.
2. The 3 Layers of Habit Change: most people go about habit change backwards – here’s exactly how to flip it.

Tools to Help You With Dry January (Additional Resources)

Let’s chat about some additional resources that may help as you begin your month-long journey.

#1) Community and Apps

Some find community and social accountability really helpful during Dry January. Others just like to see a visual streak of their success.

Nerd Fitness Prime provides social support through Facebook and Discord to hundreds of other Rebels. We’ve already used that community to tackle other challenges like running 5Ks: 

And rocking chin-ups!

For seeing a visual streak of progression, we have our NF Journey App (which is part of your NF Prime membership). 

We’re actually rolling out a 31-day habit challenge this January (boy, what excellent timing!). So jump on in and let it help your Dry January too! 

You can try a 7-day free trial of NF Journey right here:

#2) Non-Alcoholic Drinks

When reducing or eliminating alcohol in your routine, it can sometimes help to have a substitute that gives you a similar experience as alcohol, without the depressive effects. These options have come a LONG way from the days of watery, tasteless non-alcoholic beers.

For NA beers, I’ve personally tried the following:

• Athletic Brewing Company: they make a great NA stout!
• Brooklyn Special Effects: hoppy and very tasty!
• Hop Tea: not quite beer, but the hop flavor gives a similar taste. (Caveat – many of these have caffeine.)
• Partake Brewery: offers a wide variety of styles, plus a small “discovery pack” – where you can try one of each brew.
• Wellbeing Brewery: the Victory Wheat is amazing!

For NA spirits, there are a couple good options here too:

• Ritual Zero Proof: the “whiskey” won’t fool anyone, but having a glass of it still satisfied a lot of the “ritual” of sitting down for a drink.
• Seedlip: it’s less of a stand-in, like Ritual Zero Proof, and more of their own distinct tastes. The Garden 108 was my favorite and a decent gin substitute.

They even make some non-alcoholic wine now, although admittedly I haven’t tried any yet:

• Aerial
• Tero

#3) Outside Help

As previously mentioned, if you do suspect you have an alcohol dependency issue – please talk to your doctor, your therapist, and/or social resources like Alcoholics Anonymous.

What to Do in February (Next Steps)

As you go through Dry January, it can be easy to focus on the end date. 

You just need to hold out a little longer, then you can get “back to normal!”

Instead, I’d recommend using the month of “no alcohol” to think about what February 1st will look like. 

This should be about introspection, not just avoidance. Use it as a time to look into your relationship with alcohol.

Ask yourself:

• What adjustments have you made during January that feel sustainable?
• What adjustments don’t feel sustainable?
• What had you been using alcohol for in the past? (Boredom? Coping? Anxiety?)

Studies have shown that Dry January can become a foundation for continued and long-lasting changes to your health.^[6]

However, for you to really see the benefits, you need to do the extra work here.^[7]

Well, we hope to have provided enough information about Dry January that you can make the best decisions for yourself.

There is no shame if you’re not ready for this challenge (just as there’s no shame if your friend doesn’t participate while you do).

Whatever you’re going to embark on, we are here to support! 

If you want to continue your journey with Nerd Fitness, you can check out:

#1) Our Online Coaching Program: we work hand in hand with our clients for all sorts of nutritional changes, including drinking less. 

You can schedule a free call with our team so we can get to know you and see if our coaching program is right for you. Just click on the image below for more details:

Our coaching program changes lives. Learn how!

#2) If you like the idea of doing challenges with a group of others, 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. You’ll meet all sorts of individuals who are trying to better themselves, by drinking less, eating more vegetables, or lacing up to go for a run. 

Sign up in the box below to enlist and get our Diet Cheat Sheet, which will show you where certain alcoholic drinks fall on the “healthy or less-healthy” spectrum. 

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

Let’s go!

-Jim

PS: Make sure you check out A Nerd’s Guide to Drinking for more thoughts on how to drink while still being a healthy individual.

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Photo source: Talk like a pirate day, boule13 © 123RF.com, Brian Jackson © 123RF.com, Dmytro Sidelnikov  © 123RF.com, The Pirates are coming, Jaromir Chalabala © 123RF.com; Ready to plunder the Californian Beaches…, Let’s quench our thirst. 

Originally Posted At: https://breakingmuscle.com/feed/rss

Since the idea of work-from-home is getting extremely popular during the pandemic, make sure you do not leave your health regimen high and dry. Everyone is suffering from Schrödinger’s disease.

The self-isolation focuses on the idea of assuming that either you are containing the virus from the outspread or preventing yourself from being infected by avoiding any contact with the external environment.

read more