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2 TABLE OF CONTENTS Disclaimer 3 Introduction 4 How To Use This Guide 9 The NF

2 TABLE OF CONTENTS Disclaimer 3 Introduction 4 How To Use This Guide 9 The NF Training Philosophy 11 How To Succeed 19 What You Need In Your Inventory 31 Before You Get Started 36 Good Luck 40 3 DISCLAIMER: Before beginning this program, you must read the attached disclaimer. Booo legalities, I know. But it’s for your own good, trust me. Nerd Fitness Rebel Fitness Guide Copyright © 2010 Stephen Kamb. All rights reserved. Design by Joe Rougeux of Level 11 Studios. 4 INTRODUCTION: Welcome soldier, There’s a war brewing…We are up against an adversary that is stronger and more powerful than anything we have ever seen before. We are facing a vitually invincible army of obesity, heart disease, shorter lifespan, no energy, and unattractiveness (boooooo ugly!). With today’s average lifestyle and food choices, everything is set up for us men and women to fail. It’s no surprise then that two-thirds of the United States is overweight, half of whom are considered obese. There have been incredible scientific breakthroughs, more low fat meals, “healthy choice” options, and technological advancements than ever before, and yet people continue to grow larger and waistlines continue to expand. Obviously something isn’t working, and few people are doing anything to fix it. 5 It’s time for us to take responsibility for our actions and own up to the hole that we’ve helped dig. Our standards of living continue to improve while our bodies and life expectancy continue to degenerate. Food companies are working daily to find ways to keep us enslaved to their products, only interested in our wallets and not in our future. 24-hour restaurants, drive-through windows, and vending machines have catered to our desire for shortcuts and less effort at the expense of our personal health. Fortunately, there is hope. You have accepted the challenge and responsibility to join an underground movement that is gaining momentum with each passing day. You’re now part of a ragtag group of misfits that strikes out against conventional wisdom, inefficient workouts, and grossly inaccurate stereotypes. We are building an army of incredibly intelligent, incredibly fit, and incredibly supportive super soldiers; we’re glad to have you. 6 Beginning today, you are no longer a desk jockey, pencil pusher, number cruncher, database software engineer, or whatever that little nameplate says on your desk. You are member of the Nerd Fitness Rebel Army, and it’s your mission to lose weight, build muscle, look better, and live healthier. You are not alone in your journey. Hundreds and hundreds of regular people like you have joined the cause, already seeing results while going against the crowd. And for good reason; the crowd is heading in the wrong direction! Before we get started, I need you to forget everything you know about health and fitness, which should be easy if you’ve never exercised a day in your life. Hours of cardio, low-fat meals, and ab machines are all a waste of time. These are tools of the empire that helped get our society where it is today. No more. We’re turning this sucker around, one day at a time. 7 The exercises and workouts contained within this guide have been designed in conjuction wth my friend, mentor, and Yoda: Mike Rickett. Mike has over 20+ years of personal training experience, a Masters degree in exercise physiology, and absolutely kicks my ass every time we exercise together. This is not going to be an easy mission, but if you keep your eyes on the prize and stay on target I have zero doubt that you can accomplish your goals. I won’t make any promises or guarantees on how much weight you’ll lose, because that is entirely up to you. It might have taken years of bad habits and complacency to dig the hole, but just a few solid months of developing new habits and sticking to a new routine will give you a great foundation on which to build further success. This is your chance to turn things around. Will you accept the challenge? 8 By the time you finish this guide you’ll be armed with all the equipment and knowledge that you need to succeed. After that, it will be up to you to carry through with your orders. As Morpheus tells Neo in The Matrix, “I can only show you the door. You are the one that must walk through it.” We’re going to take this one day at a time, and we’re going to win. Every little change and every day of exercise gets us one step closer to victory. I can already smell it, and I love the smell of victory in the morning. For the Rebellion, Steve Kamb Rebel Leader of NerdFitness.com 9 HOW TO USE THIS GUIDE: Within this fitness guide, you’ll find the information necessary to level up your life, a diet guide designed to help you lose weight, a food fighter guide to help you find your way around a supermarket and the kitchen, and at least six months of exercise programming. Each day, you’ll have a mission that will need to be accomplished before moving onto the next mission. They will vary in size, scope, and intensity, but they will produce results if you stick with it! Here are your first official orders: Read the remainder of this PDF. This Rebel Fitness Guide will get you in the right frame of mind to build a solid foundation and set you up for a life full of win. Read the Rebel Diet Guide and Rebel Food Fighter. Although your exercise routines are important to losing weight, your diet will be responsible for 80% of your successes and failures. Don’t worry, I don’t expect you to start drinking wheatgrass shots and eating tree bark. 10 Instead, I tell you what’s good for you, what’s bad for you, and what you should limit. Once again, this is one of those: “here are the tools, now it’s up to you” scenarios. Assess your level of experience, and decide if you want to start with Level 1 Rookie or the Level 2 Recruit Workout. Be completely honest with yourself. It’s better to start with something easier than you expected and use that motivation and confidence to build momentum through the next round. After you’ve done a routine for 4-8 weeks, you should progress to the next rank when you feel comfortable. Once you get to Level 3, you can pick either Outcast or Outsider. Once completing that workout, you can either stay at Level 3 and do the other one, or advance to Level 4 and pick either Rebel or Renegade, followed by the other Level 4 workout. IMPORTANT: Make sure to take a break from intense weight training every once and a while. Your body needs to recover, so take a week off every 4 weeks to do something fun like Yoga or Karate or exercise with less reps and weight, and THEN continue your training. 11 THE NERD FITNESS TRAINING PHILOSOPHY: Below you’ll find the training philosophy that I’ve created, cultivated, and built upon over the past few years, aggregating my own personal experiences with advice and knowledge from my “Jedi Council” of fitness gurus. It’s this philosophy that will allow you to develop good habits, burn fat, build muscle, and still live a normal life. Cardio vs. Weight Training I am a firm believer that both men and women, no matter their age, need to build their exercise routines around weight training. Recent medical studies, studies conducted by today’s top names in fitness, and my own experiences have shown weight training to be far more efficient, less time consuming, and more enjoyable (my opinion on the enjoyment part) than straight cardio at burning calories. I’ve written an entire article on this subject if you’re interested in learning more about the science behind that. 12 What this means is that the majority of your daily exercises in the Rebel Fitness Guide will be built around weight training, efficiently burning calories and simultaneously building up the muscle that you already have. Provided you’re eating properly, those muscles will start to pop out as the fat on top disappears. Sure there’s a chance you might enjoy running on a treadmill for hours every day, but I’m guessing you have a job, wife, husband, boyfriend, girlfriend, kids, pets, friends, and other hobbies in your daily life. I hate spending more time in the gym than I need to, and I don’t want you to spend more time exercising than you need to either. I don’t want to take over your life, but rather help you find a good balance between your every day responsibilities and exercise. I love efficiency and soon you will too. 13 What kind of routines will we be doing? I’m going to train you to get stronger and more fit to tackle your everyday activities by doing exercises and routines that work out your WHOLE BODY and mimic real world movements. Secondly, instead of just focusing uploads/Geographie/ 1-rebel-fitness-guide.pdf