So you’re trying to lose weight fast, eh?
I hear ya. It’s what most people are after!
There’s just one difficulty.
There’s an ABSURD amount of atrocious advice out there for immediate weight loss.
I’m looking at you “Weight Loss Tea” and “Fat Burner Cookies.”
Fortunately, us nerds at Nerd Fitness actually help people get healthful with things like “science” and “proven approaches that last.”
We have thousands of success floors from local communities and 1 million+ people tune in each month for our the recommendations on going in shape.
Below, we’ll share with you our 9 programmes for safe, sustainable weight loss. We use these as part of our Online Coaching Program and today you’ll learn them too.
Want to lose weight quickly and safely? We offers an opportunity to!
Here’s what we’ll cover 😛 TAGEND
What is the fastest way to lose weight?( 4 common methods ) How much weight can I expect to lose ? How do you maintain your weight loss?( Real talk ) 9 attires for weight loss( that we use with our purchasers ) How to lose weight fast( next steps )
We have a lot to cover, so let’s mount right in!
What Is the Fastest Way to Lose weight?( 4 Common Methods)
At some detail in this guide, I’m going to try and talk you out of trying to lose weight as fast as possible.
But now is not that time.
If you are trying to lose weight promptly, there are still 4 common ways of going about it. Each will have some pros and cons, so let’s discuss.
# 1) Very Low-Calorie Dieting
This is probably the most common way to quickly lose weight: don’t munch much.
A very low-calorie diet( VLCD) is defined as any food arraying from 450 -8 00 calories a day.[ 1 ]
For reference, there are about 550 calories in a McDonald’s Big Mac.
So we’re talking about a hamburger and maybe an apple to eat for a day. That’s it.
Unsurprisingly, starving oneself by going on a VLCD will create fast weight loss.[ 2 ] However, these nutritions should only be done under medical supervising because you can run into some serious nutritional insufficiencies and other health complications if you don’t know what you’re doing.[ 3 ] Additionally, as you’ll soon learn: “temporary deepens cause temporary solutions.” So, following a VLCD to lose a few pounds will simply work for as long as you eat in this fashion.
Verdict: Talk to a medical doctor before trying this.
# 2) Protein-Sparing Modified Fasts
A protein-sparing revised fast( PSMF) is much like a VLCD, but the calories you gobble more or less come from protein sources.[ 4 ]
With a PSMF, you ate 😛 TAGEND
About 0.68 grams of protein per pound you weigh( 1.5 g/ kg ). So if you weigh 250 pounds, you would target 170 grams of protein. Generally a total of 12-17 oz in the form of lean flesh, poultry, fish, seafood, eggs, low-fat cheese, or tofu. Less than 20 g of carbohydrates a epoch( about 2 servings of low-starch veggies, with inexhaustible lettuce salad ). No fats outside of those in protein informants( no butter, petroleums, nuts, or grains ). A multivitamin and some other electrolyte augments.
That’s about it.
Why the focus on protein?
As we discuss in our Protein 101 guidebook, devouring slew of protein is critical when you’re losing heavines, to ensure you’re losing the privilege kind of weight.
When you’re in a caloric deficit, your body needs to pull from current places to function, which means it might pluck from both organization fat AND muscle.
Obviously, from a state and physique perspective, that’s not good.
This explains why a PSMF prioritizes protein: it can help maintain muscle during a drastic calorie deficit.
I previously know your next question: is this safe?
In the short term? Probably. In the long term? Ehhhh.
A two-week study experienced the PSMF to result in safe and effective weight loss.[ 5 ]
However, a three-month study observed nutritional shortages were developing in those following a PSMF, even with the contributed multivitamin and supplements.[ 6 ]
Verdict: In the short term( a week or two ), this is fine. In the long term, I would check in with a doctor.
# 3) Ketogenic Diet
Low-carb diets are all the rage these days.
Your co-worker, their marriage, and their hound walker’s nephew have all( probably) tried a low-carb diet recently.
Out of all the low-carb variances out there, the Ketogenic or Keto Diet is one of the more strict accounts, as you basically cut out all or most carbohydrates.
While the exact prescription of a Keto Diet will vary depending on who you talk to, generally a Keto Diet has you 😛 TAGEND
Keeping carbs to about less than 30 -5 0 grams a day. For reference, a banana has about 27 grams of carbs. Consuming protein at about 0.6 grams for every pound you weigh( about 1.35 g per kilogram ). Eating the rest of your calories from overweight.
If you’re interested in learning more, I recommend you check out our GIANT eBook, The Beginner’s Guide to the Keto Diet. Grab it free of charge when you sign up in the box below 😛 TAGEND
Download Our Beginner’s Guide to the Keto Diet
55 -page Keto Diet guide: how to start today!
Learn the benefits and dangers of becoming Keto.
Keto recipes, snacks, aids, and more!
The short and gist of the Keto Diet 😛 TAGEND
Low-carb diets are generally considered safe.[ 7 ] Weight loss can occur on a low-carb diet( as long as you can stick with it ), since you’re cutting out an part macronutrient and most likely reducing total calories consumed. [8 ] Your results may run.
Verdict: If you want, is moving forward and try the Keto Diet. Slew of parties have had success with it. Just know that it’s pretty tough to stick with, which we’ll come back to later.
# 4) Weight Loss from Dehydration
If an athlete needs to drop weight immediately for a competitor or race, they’ll often do so by sink water weight.
Think of someone in MMA or bodybuilders, who need to reach a certain weight temporarily to stay in or make a certain weight class.
If today they’re 160 pounds, but in three days they need to be 150, they’ll often dehydrate themselves to get there.
Some tricks to lose water value include 😛 TAGEND
Jogging around in full sweatsuits. Sitting in red-hot saunas. Removing all salt from the food( since it helps you hold water ). Going super low-carb( carbs too help with retaining water ). Not drinking any sea the day of the weigh-in.
While these tips-off might help someone qualify for a competition, we’re not talking about fat loss now, so avoid playing with dehydration to get in shape. Plus, many of these strategies could potentially impact your state if you’re not careful.[ 9 ]
Verdict: Don’t bother.
If you’re wondering if there’s a better approach for fast weight loss than these 4 protocols, we were able! If you’re interested, we’ll adjusted you up with your very own NF Coach who will create a weight loss plan that isn’t so drastic( or soul-crushing ):
Dieting sucks. Let us help you fasten your nutrition and lose weight without being forlorn:
How Much Weight Can I Expect to Lose?
We’ve all appreciated advertisements that say 😛 TAGEND
Lose 5 pounds in a week. Dyke the stubborn “belly fat.” Get that bikini body by the summer!
Walk down any store alley and you’ll watch 😛 TAGEND
Flat abs in 28 periods? 10 pounds lost easily? Wha…
It’s no wonder that many think weight loss can be done swiftly.
Here’s the truth: no one can tell you exactly how much weight you’ll lose in any given time period.
It’ll depend on your vigor match( “calories in” compared to “calories out” ), metabolism, physical task, and body composition.
However, we can talk about some realistic promises as pointed out below by my friends at Precision Nutrition 😛 TAGEND
By “pace, ” we want uniformity 😛 TAGEND
Extreme. You need to follow your platform 100% of the time. Reasonable. This is about 70 -8 0% consistent with the program. Comfortable. You’re consistent about 50 -6 0% of the time.
More on this in our next section.
I should also say, your weight loss progress will not be linear.
You’ll lose fat faster when 😛 TAGEND
You firstly begin your weight loss journey. You have more overweight to lose.
Think of it this route: suppose you naturally feed 3,000 calories per period and you maintain your current mas weight.
Let’s imagine you accompanying this down to 2,000 calories, a deficit of 1,000 calories per day. With this new approach, you’ll start to lose weight.
But as you begin to lose weight, your calorie requirements will go down.
Simply gave, there is less of you that needs “fuel.”
Yep, the bigger you are, the more calories it is necessary to. The smaller “youre ever”, the fewer calories it is necessary to.
In other words: your metabolism doesn’t have to work as hard to fuel all of your bodily functions, has less heavines to carry, and thus it will burn fewer calories compared to when you were much bigger.
Here is the estimated daily lie calorie blaze( “sit on your ass all day”) of a 35 -year age-old male nerd at 3 very varied values- which you can learn from our Calorie Calculator 😛 TAGEND
300 lbs: 2,600 calories. 250 lbs: 2,300 calories. 200 lbs: 2,000 calories.
WHAT THIS MEANS: Unless you adjust your calorie intake as your heavines reductions … your previous calorie intake amount becomes less and less effective at losing load, until you thumped an equilibrium.
Another piece of the equation: your form will become more efficient at the activity you do.[ 9 ]
Here’s an example: if you burn 100 calories ranging a mile, if you continue to run this same distance at the same speed, eventually you’ll merely burn 95 calories operating that same mile. Then 90. And so on.
None of this is meant to freak you out, but it is important to understand if you can’t seem to lose weight.
Alright, I “ve told you” this was coming.
How Do You Maintain Your Weight Loss?( Real Talk)
I’m going to make an assumption about you 😛 TAGEND
This probably isn’t your first rodeo , nor is it the first time you’ve looked into fast weight loss.
How’d that turn out the last time you tried it?
I’m not asking this to be a jerk, but very to make a point 😛 TAGEND
I like you, your friends like you, and the world needs you to be the healthiest superhero copy of yourself you can be.
The problem with the four strategies we have spoken earlier( and the other nutritions that you’ve probably tried ), is they generally aren’t sustainable.
Can you live off 500 calories for a few cases dates?
Can you do it for a whole year?
As we mention in The 5 Rules of Weight Loss, any benefit you get from a food is only going to last-place as long as you do the food.
Said another way 😛 TAGEND
Temporary varies form temporary outcomes. Permanent reforms form permanent arises.
Sure, it’s immense when people try the Keto Diet and lose 20 pounds. But as soon as they ditch low-carb, they generally regain the heavines back.
We want sustainable changes and permanent weight loss.
It doesn’t truly matter how much heavines you lose in your first week or first month, but instead how much weight you have lost after one year, and how you feel after that year.
That’s why in our Online Coaching Program, we don’t focus on losing load as rapidly as possible. We concentrates on slowly developing 9 skills that assist our patients statu up permanently.
Although we focus on long-term behavior change and permanent progress, many of our buyers end up losing value quite quickly, like Sarah the supermom now, “whos lost” 30 pounds in six months.
This might seem counterintuitive, but after years of range Nerd Fitness, I’ve learned it is correct 😛 TAGEND
Small changes, generally made, create the most wonderful course to lose weight.
Think of the classic legend of the Tortoise and the Hare.
The fast-starting hare becomes tolerated and decides to take a quick nap, while the slow-but-consistent tortoise remains its tempo. When the hare wakes up, it’s too late. The hasten has been acquired by the tortoise.
The morale here: the race is not always won by the swiftest.
Make a small change. Once it becomes a ordinary part of your life, make another. Then another.
That’s how the tortoise would do it.
This is a message I certainly strike home in the video on “How to Get in Shape, ” which is right here for you 😛 TAGEND
9 Habits for Successful Weight Loss
Here are 9 abilities to help you achieve fast and sustainable weight loss 😛 TAGEND
# 1) Plan and Take Action
If you’re going to embark on a weight loss journey, you’re gonna need to do some preparation.
You can’t just open your fridge and expect there to be healthful meat ready to go.
That would be a magic fridge.
Then, we need to act on it.
There are two ways we go about this 😛 TAGEND
Make time on your calendar. This can be a reminder to buy food, prep dinner, or go for a accompany. It doesn’t have to be a huge block of day, but we need to get you in the habit of becoming space for your goals, otherwise they won’t happen. Step number here one is to make time. Have “Daily Wins” in the direction of your goal. What we do every day will end up defining us, so daily compliance is important. However, this can be a small action, even really 5-minutes. We call this our “Daily Win.” It could be to drink a glass of water or go do some mounting jacks. The extent here is to be able to humble this objective , no matter what it is. It’ll help us build impetu.
When you start a weight loss journey, make some time to plan and educate. Don’t just say “I’m gonna start tomorrow.” Think of when you’re going to make a change, what you’re going to change, and why.
Then create a path where you can take a step in that counseling every single day , no matter how small-scale it may seem.
This will add up speedily, I promise.
# 2) Develop Healthier Eating Behavior
So countless beings question us “what” to eat.
But we rarely get beings querying us “how” to eat.
Both are super important for losing value.
There are a few things we can work on to develop this “how” skill 😛 TAGEND
Eat mindfully and gradually. Your body takes a while to recognize it’s full, so slowing down and concentrating on your snack can help with overeating. Some of our Daily Wins now could include exploiting a snack timer, putting your fork down between bites, and snacking without the TV or your phone around( no distractions ). Recognize starve and fullness clues. Sometimes, we eat exactly to eat. Maybe we’re actually more endured than hungry. To facilitate fight this, a Daily Win could be to keep a “Hunger and Fullness Journal.” Here, you rate your starve from 1 to 10 before you dine anything. If it’s less than 6 or 7, perhaps pause for 30 hours or so and check back in later. It’s the same idea for our fullness. Pause during the meal, and ask yourself “how hungry am I still? ” If your thirst has subsided, perhaps save the rest of your nutrient for last-minute. The point here is to eat( and continue ingesting) only when you’re hungry. Form a schedule for banquets. Most beings do best with gobbling on some type of routine. Breakfast, lunch, and dinner at roughly the same time. Your body will pick up on this and naturally get hungry at the times you normally feed. Predictable snacks can help with weight loss.
# 3) Balance Energy Intake to Your Goals.
You’ll hear us talk about “energy balance” throughout Nerd Fitness.
As we point out in The 5 Rules of Weight Loss, study[ 10 ] after study[ 11 ] after study[ 12 ] shows that our mass obey the laws of thermodynamics and that to lose weight, we need to burn more calories than we devour regularly.
So it’s important to have a sense of how many calories it is required to stumbled your goals.
Some activities we can take here 😛 TAGEND
Calculate your calorie requirements. We don’t need you to be exact, but we need a rough ballpark on how many calories you need given your torso constitution, activity level, and destinations. Judge the calories in the nutrient you ate. Next, we need to figure out how many calories you’re actually gobbling. Apps can be helpful now, but you can also use the “Hand Portion” tool found in our “” How to Portion Control” Guide. Track your progress. There’s a lot of trained guesswork in matching calories in to calories out, so the most important thing we can do is track the results. If you’re seeing progress, immense! Keep running. Not accompanying progress? No problem. We’ll take that knowledge like research scientists would and adjust our experimentation.
This is one of the even more challenging steps in our 9 Abilities to Lose weight, so if you want a Nerd Fitness Coach to give you a hand, we got you 😛 TAGEND
Your Nerd Fitness Coach can help create a sustainable plan for weight loss!
# 4) Choose Higher-Quality Foods More Often.
Throughout our Guide to Healthy Eating, we are encouraging two notions 😛 TAGEND
You don’t have to completely give up the food you cherish like pizza, cheeseburgers, or ice cream. These can be eaten “SOMETIMES.” Foods of “higher quality” should be prioritized and munched most frequently. We arrange these in our “YES” category.
We find this “eat more of” and “eat less of” stance to be less overwhelming to our coaching purchasers than catering hard and strict governs about meat.
Less overwhelming= more sustained= make.
I’m sure you now have some questions 😛 TAGEND
What meat should be “SOMETIMES”? How often is this? What foods should be “YES”?
The answer: it’s actually up to you to help figure that out!
That’s not meant to be a cop-out, so let me explain 😛 TAGEND
Our goal here is to move you to “higher-quality food” over time.
We can get there by working on the following 😛 TAGEND
Set criteria for “better” or “worse.” If we’re going to adjust your eating dress, we need to define our goals. For example, whole wheat eat will typically contain more nutrients than light bread, so it would be “better.” French fries often have more calories than a cooked potato, so it would be “worse.” I put these in repeats because if you want french fries right now, it’s “better, ” even if it contains more calories. This goes back to our “SOMETIMES” discussion. Feed more entire, minimally processed food. You are aware of the drill now: we’re after fruits and veggies, whole grains, fresh meats, raw nuts, etc. These menus was usually have more nutrients intact. Plus, we want you to eat a variety of them( berries and oranges instead of only eating apples) so you get more nutrients that channel. These nutrients are often “better” than their treated counterparts. Gobble less processed foods. While you can totally eat pizza and imbibe brew and still be health( I do and am ), we want these to be “SOMETIMES” banquets instead of “ALL THE TIME” banquets. If you chew pizza twice a week, perhaps we get it down to formerly a week.
If you’re interested in losing weight fast, a key skill will be to eat higher excellence meat more often.
# 5) Obtain Proper Nutrients.
This one builds up from our last talent: choose higher-quality food more often.
That’s because higher-quality food will provide your figure with more nutrients.
But we can get more specific than that.
Here are some actions to ensure you’re getting proper nutrients throughout your day.
Eat lean protein at most dinners. This would include lean cuts of beef or chicken, greek yogurt, or nuts and lentils. Protein is one of the most critical macronutrients for your health, so it’s critical to prioritize it at every meal. Devour colorful fruits and vegetables. The color of render generally shows the nutrients it contains( lettuce veggies will have vitamin K ), so it’s important to eat the whole rainbow when it comes to your fruits and veggies.[ 13 ] Try to include some colorful produce at most meals. Espouse high-fiber carbohydrates. Think fruits, tubers, legumes( nuts/ lentils ), and whole particles now. The fiber will help slow digestion and stipulate long-lasting energy. Collect health paunches. Nutrients like avocados, nuts, and olive oil. These will help you stay full and facilitate modulate inflammation.[ 14 ] Stay hydrated. You need to be properly hydrated for all the nutrients you destroy to work well.[ 15 ] Plus, imbibing slew of sea can help you stay full between snacks.
# 6) Move Your Body.
Our mass advanced to move regularly. Hitherto for those of us in industrialized countries, we often exclusively move to get from our homes to our gondola, to an office where we sit all day, then back home.
That’s why we often was also necessary propose regular movement.
While we’re large-hearted followers of strength training around these parts, it doesn’t have to be that intense to get started. At first, it is capable of literally be anything that comes your body moving. Even time taking the stairs instead of the elevator.
The important thing: project it! Schedule your move , no matter how small-minded, so that course it becomes habitual.
Yes, even if it’s precisely taking the stairs. It might seem tiny and unimportant, but if you do it regularly, it’ll start to add up abruptly.
# 7) Get Good Rest and Sleep.
The other thing beings often neglect in industrialized countries: sleep.
As a whole, we’re getting less shuteye than we be applicable to, with about 35% of folks reporting they get less than 7 hours of sleep per night.[ 16 ]
But it’s not just good quality sleep we’re after, it’s likewise rest.
That conveys is not merely days off from the gym to let your muscles mend and recover, but also downtime to let your head tighten.
This topics for our discussion on weight loss 😛 TAGEND
If you crave more help here, check out our 10 Tips for Improved Sleep.
# 8) Find a Supportive Environment.
Our environment can include a lot of things 😛 TAGEND
Our dwelling and work. The town or city “were living in”. Our friends and family.
Some of our environment is in our controller. Some of it( like the weather) is not.
When possible, we want to change our environment to support our weight loss attempts, so we’re set up for success.
For our physical encloses, we often announce this “Building our Batcave.”
We want the things around us to promote our fitness goals.
This could include healthy snacks in the fridge or weights in the basement for our home gym.
However, it’s not just material things here, because we also need to look at the people we border ourselves with or “our squad.” Having people who support your efforts, or are themselves working towards a similar point, can be critical for weight loss.
So can having a coach in your angle who knows the itinerary forward.
Any way that you can adapt your environment to match your weight loss points, the very best.
# 9) Balance Emotions without Food
It’s perfectly normal and okay to use food to match emotions.
Celebrating a advertising? A dinner out is likely to be the perfect action. Hard era at work? Maybe a glass of wine-colored will help you relax.
As we point out in our Guide to Stress Eating, the problem arises when we are no longer in control of nutrient because of our affections.
Coach Justin does a very good job of explaining why now 😛 TAGEND
Food can be fine as a payoff or as a succor, as long as it’s us controlling the behavior and not the menu itself. Developing this skill will be important for sustainable weight loss.
If you find yourself “stress feeing, ” know that you are not alone here.
One of the top concerns currently facing purchasers in our 1-on-1 Online Coaching Program is feelings or stress chewing. With the eruption of the pandemic, these episodes have only increased.
You’re not alone in this. Learn how a Nerd Fitness Coach offers an opportunity to.
How to Lose weight Fast( Next Steps)
I’m going to be real with you: developing and mastering all 9 weight-loss sciences “il go to” take a while.
And that’s okay!
This is the fastest way to lose weight permanently.
Here’s the thing though: you don’t actually need to master all 9 abilities to see progress.
As we discussed earlier, even if you exactly develop 4 or 5 of them, you’ll picture results.
It’s something I discuss with Coach Matt in our video from Nerd Fitness Prime, on thinking of fitness as a “Dial, ” not a “Light Switch.”
Because we’ve found that even if beings are only consistent with their goals 50% of the time, it’s enough to originate some the successes and erect momentum..
So here’s your brand-new goal: work on ONE of these skills by taking ONE action.
That’s it. Don’t overwhelm yourself, but do take action today.
Which one should be used pick?
Start with the first one, “Plan and Take Action.”
Make some time on your calendar for a 5-minute Daily Win tomorrow. Go for a amble, or develop ONE healthy meal.
Make it something that doesn’t overwhelm you ..
The win isn’t as important as following through, because that will help us build momentum in the right direction.
If you demand some assist get exiting, I got you.
Here are three ways to continue your excursion with Nerd Fitness.
# 1) Our Online Coaching Program: a coaching program for busy parties to help them make better food selects, stay accountable, and get healthier, permanently.
You can schedule a free bellow with our team so we can get to know you and see if our coaching planned is right for you. Only click on the persona below for more details 😛 TAGEND
Our coaching planned reforms lives. Learn how!
# 2) Check out NF Journey, our amusing habit-building app that helps you exercise more frequently, feed healthier, and tier up their own lives( literally ).
You gain access to this app through Nerd Fitness Prime.
Learn more about Nerd Fitness Prime!
Option# 3) Join the Rebellion! We need good people looks just like you in our community, the Nerd Fitness Rebellion.
Sign up in the box below to enroll and get our Rebel Starter Kit, which includes all of our “work out at home” leader, the Nerd Fitness Diet Cheat Sheet, and much more!
Get your Nerd Fitness Starter Kit
The 15 mistakes you don’t want to obligate.
Full guide to the most effective diet and why it succeeds.
Complete and move your first workout today , no gym necessary.
Alright, I want to hear from you 😛 TAGEND
Any knowledge for weight loss that I’m missing?
What have you had success with?
What are you still having trouble doing?
You’re not the only one trying to lose weight, so share with us your tour in the comments so we can support each other!
PS: If you’re just starting your weight loss journey, make sure you check out 😛 TAGEND
PPS: Shoutout to Precision Nutrition for helping to outline the skills needed for weight loss.
Photo source: Olga Yastremska( c) 123 RF.com, Ekaterina Minaeva( c) 123 RF.com, Nattapol Sritongcom( c) 123 RF.com, andersonrise( c) 123 RF.com, Samo Trebizan( c) 123 RF.com.
Footnotes( returns to text)
Read more about VLCHs here. Read, “Initial very low-calorie diet( VLCD) improves ultimate weight loss”. Source, PubMed. Read, “The Evolution of Very-Low-Calorie Diet: An Update and Meta-analysis.” Source, Wiley Online Library. Read, “The Protein-Sparing Modified Fast Diet:
An Effective and Safe Approach to Induce Rapid Weight Loss in Severely Obese Adolescents.” Source, PubMed. Read, “A comparison of two very-low-calorie nutritions: protein-sparing-modified fast versus protein-formula-liquid diet.” Source, PubMed. Read, “Potassium, magnesium, and calcium balance in obese teens on a protein-sparing revised fast.” Souce, PubMed. Read, “Long-term the consequences of a ketogenic nutrition in obese patients.” Souce, PubMed. Read, “A low-carbohydrate, ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia: a randomized, seen trial.” Source, PubMed. Read, “The Current State of Weight-Cutting in Combat Sports.” Source, PubMed. Read, “Constrained Total Energy Expenditure and Metabolic Adaptation to Physical Activity in Adult Humans.” Souce, Currently Biology. Like the study results on sustainable weight loss Or this one on an intensity insufficiency and weight loss. Or this one on weight loss prophecies based on calorie intake and patient lifestyle. Harvard Health has a good look at this topic now. Again, Harvard Health has a good look at fatties here. Read, “Water, Hydration and Health.” Souce, PubMed. Read, “Short Sleep Duration in Working American Adults, 2010-2018. ” Source, SpringerLink. Read, “Sleep and obesity.” Source, PubMed. Read, “Effects of Chronic Social Stress on Obesity.” Souce, PubMed.
Read more: nerdfitness.com