This won't be a fancy video or have crazy photos of before and after. I'm not insanely buff nor do I use supplements/drugs to stay fit. Just have a look at my photo and decide if that's how you want to look. As the title suggests, you don't need to use a gym, you don't need a new diet or any kind of supplements (although a sensible intake of food is really good for you anyway).
By sensible intake of food I just mean don't overeat (but if you are hungry GO FOR IT!!!) but try not to eat fried foods, too rice/noodles and TRY not to drink soft drinks (TRY being the key word; it's ok to have 2-3 a week but not ok to have 15 a week).
Well it's simple. You will need 2 chairs, a good pair of jogging shoes and a light pair of weights (if you don't have weights you can get some 2 liter bottles and fill them with water).
Every morning right after you wake up (don't eat just yet):
Step 1 Do 10 push ups.
Step 2 Stretch your legs (splits, lunges, etc.)
Step 3 Do 10 sit-ups.
Step 4 Curl your weights or your water bottles.
You want to aim for 100 curls in one go. This will help get your arms to expand due to compensation for the extreme blood flow into the arms. Try and go as fast as you can.
Step 5 Do another 10 push-ups.
Step 6 Do 20 more sit-ups.
After a few days this routine should take you 15 minutes or so. Following the rising routine, set out a path to jog on. You want 3 kms (it's a good number). This should take 20-25 mins to run. Don't feel bad if you have to stop to catch your breath. The important thing is you finish these 3kms, and run it as much as you can. Once you get used to it you can start doing interval training on this:
- 5 seconds of rest
- 20 second jog
- 10 second sprint
Once you start interval training, the fat will start melting off.
Have your chairs them facing each other so you can sit on one and rest your feet on the other. Carefully move your body so it suspends between the chairs. Do dips (20 a day should be great); this will help improve the tone in the triceps. Make sure you go down enough that your arm cannot bend anymore.
Once you get used to the routine it will only take you 45 mins each day. Or you can split it up with:
- Weights/pushups/sit-ups one day
- Jogging every other day.
Make sure you push yourself to do this every day, and within 2 weeks you will find you are way more toned and a lot fitter. After 2 weeks you will find that you actually want to keep your exercise routine. So don't worry after 2 weeks you will be motivated to keep up your fitness routine.
Just to give you an idea of what it was like for me, I started this routine on a Monday. On Tuesday morning I was sore and did not want to get up. On Wednesday I felt the same, and the next Monday I woke up naturally and started the exercises without even thinking of it. By the end of that week I noticed my body was a lot tighter and there was less fat. After 4 weeks I could not see any signs of a double chin and at the end of 6 weeks my arms had a lot of tone. After 8 weeks my abdominal muscles emerged (there was still fat over them but they were making the fat move out where they were). And at 9 weeks my arms are incredibly toned and my body is very V shaped compared to how I was before. The photo was taken in week 6 of my exercise routine. Right now I can run 3.5 kms in 13 minutes (try it - after 6 weeks this should be really easy, it's unimaginable right now but give it time!)
For those who really want to torture themselves and want a 6 pack: When jogging pick an uphill route near the start of your run. This will really burn the fat.
And remember DO THIS BEFORE BREAKFAST because when you wake your body is running on your fat stores, without food going in. Exercising will burn off fat straight away!