Build a better body faster at home – no gym

To get a better body at home still takes work!

For the next 30 days, do 100 pushups – every day.

You can split it up during the day, watching TV, when you wake up or before bedtime, as long as you do 100 pushups that day!

No cheating, do 100 reps, do not skip any reps, and do not carry anything forward.

In the standard pushup, the following muscles are targeted:

chest muscles, or pectorals
shoulders, or deltoids
back of your arms, or triceps
abdominals
the “wing” muscles directly under your armpit, called the serratus anterior

For the next 30 days, do 100 weight-free squats every day.

This will give you great legs and a great butt

High protein diet

Healthy foods that are actually bad

Don’t fall for labels without reading between the lines.

Protein breakfast cereals

“Protein breakfast cereals” are expensive, have little protein and contains sugar. Stick with standard oats for a healthy alternative, and decide whether to add a scoop of whey powder, or to have eggs for protein.

Bran flakes and shredded bran

“Bran flakes or shredded bran” – check the label for added sugar and the suggested serving size. You could be consuming 3 or more teaspoons of sugar per realistic serving size, and if you consume it with milk, it will be even more sugars!

Unhealthy spreads

Breakfast treats like “Chocolate Nut” spreads “Can be part of a balanced breakfast”! FALSE! These things are just melted chocolate bars spread on toast.

Instant Soups

Healthy soups – a suggested serving is usually less than what is included in a container. These soups have so much sodium in them, that they even beat a whole bag of potato chips. It is recommended to limit sodium to less than 2,300 mg per day.

The recommended sodium intake is less than 2,300 mg per day.

Instant “cup” soups contain 650mg or more per sachet. Some have more than 1000mg per sachet.

Instant “cup” soups contain 650mg of sodium, and sometimes more. Some cup soups have more than 1000mg per serving.

Energy bars

These are just glorified candy bars.

350 / 400 calories per serving is a whole lot of calories in a compact format!

Fruit bars

Would you like 6 1/2 Orios in a single serving? One “healthy” fruit bar can contains as much sugar as 6 ½ Orios!

Hydrating sports drinks

“Electrolytes, sodium, potassium” and high amounts of sugar! These drinks are not needed if you train moderately for 30 minutes, or even an hour.

There are sugar-free alternatives, which is a better option. If you suffer from muscle cramps, supplementation may be an option. Read the label of the supplements and cut the sugars.

The electrolytes in human bodies include:

  • sodium
  • potassium
  • calcium
  • bicarbonate
  • magnesium
  • chloride
  • phosphate

Low fat milk

90 calories per glass of skimmed milk. Skim milk is water with lactose sugar. Full fat milk has 149 calories per glass as it contains fat, so even though it may seem that skim milk is better, it is higher on the glycemic index (GI) scale than whole milk by a solid five points, which could explain why it’s associated with a greater risk of diabetes risk!

GI is a measurement of how fast a carbohydrate breaks down into glucose in the body and therefore how quickly your blood sugar rises or falls.

Whole milk is actually healthier than skim milk.

It is still best to cut the milk and replace it with water when possible.

Bran muffins

Bran muffins are just normal muffins that include additional bran. The sugar, fat and flour is the same as regular muffins.

Dried fruit

Dehydrated fruits sound great, they taste great, but they pack many more calories per gram than the original fruit.

Eat fresh fruits and skip the dried fruit.

Fruit Juice

Fruit juice is easy to consume, and it contains a lot of sugar – without the benefit of fibre.

Mass builder

Middle age men can increase free testosterone levels by taking DHEA suppliments

DHEA has been tested and has shown to benefit 40 year old + individuals doing HIIT (high-intensity interval training) .

Warning: DHEA is for middle age men with low testosterone levels only, do not buy DHEA on the black market. Consult a doctor who will determine if supplementation is required.

Symptoms of low testosterone include:

  1. Low sex drive
  2. Difficulty with erection
  3. Low semen volume
  4. Hair loss (body and facial hair)
  5. Fatigue
  6. Loss of muscle mass
  7. Increased body fat
  8. Decreased bone mass
  9. Mood changes
  10. Affected memory
  11. Smaller testicle size

Free testosterone of DHEA-supplemented middle-aged men remained unaffected.

This after it was found that middle-aged participants exhibited significantly lower free testosterone and greater luteinizing hormone (LH) levels than the young control group after HIIT without supplementation.

If you are older than 40, it is working checking with your doctor, do blood tests to check your testosterone levels and see what your doctor recommends.

More information may be found below regarding the research.

Effect of acute DHEA administration on free testosterone in middle-aged and young men following high-intensity interval training.
Liu TC1, Lin CH, Huang CY, Ivy JL, Kuo CH.

Author information

1 Laboratory of Exercise Biochemistry, Taipei Physical Education College, 101 Jhongcheng Rd, Section 2, Shilin District, Taipei 111, Taiwan ROC.

Abstract

With advancing age, plasma testosterone levels decline, with free testosterone levels declining more significantly than total testosterone. This fall is thought to underlie the development of physical and mental weakness that occurs with advancing age. In addition, vigorous exercise can also lower total and free testosterone levels with the decline greatest in physically untrained men. The purpose of the study was to evaluate the effect of oral DHEA supplementation, a testosterone precursor, on free testosterone in sedentary middle-aged men during recovery from a high-intensity interval training (HIIT) bout of exercise. A randomized, double-blind, placebo-controlled crossover study was conducted for 8 middle-aged participants (aged 49.3 ± 2.4 years) and an additional 8 young control participants (aged 21.4 ± 0.3 years). Each participant received DHEA (50 mg) and placebo on separate occasions one night (12 h) before a 5-session, 2-min cycling exercise (100% VO₂max). While no significant age difference in total testosterone was found, middle-aged participants exhibited significantly lower free testosterone and greater luteinizing hormone (LH) levels than the young control group. Oral DHEA supplementation increased circulating DHEA-S and free testosterone levels well above baseline in the middle-aged group, with no significant effect on total testosterone levels. Total testosterone and DHEA-S dropped significantly until 24 h after HIIT for both age groups, while free testosterone of DHEA-supplemented middle-aged men remained unaffected. These results demonstrate acute oral DHEA supplementation can elevate free testosterone levels in middle-aged men and prevent it from declining during HIIT. Therefore, DHEA supplementation may have significant benefits related to HIIT adaptation.

I do cardio every day but am not losing weight!

There are many reasons why you are not losing weight but… the main reason is that you are not creating a caloric deficit. In other words, you are still eating more food than you are exercising it off.

If you are frustrated, then the solution is simple, start approaching your weight loss scientifically.

Keep track of what you eat! You are eating too much!

Start keeping track of what you eat, including weekends. That extra ice cream, the cappuccino or coffee with a sugar adds up. If in doubt, leave it out.

Eat slowly when you do eat, and only eat enough – until you no longer feel “hungry”.

Snack on fresh, healthy fruits such as apples and pears. Stay away from the cup cakes, chocolates and even “health bars”.

Small portions of low fat, low salt beef, ostrich or chicken biltong is a good snack to supplement your fruit.

A high protein supplement or meal replacement is also good as long it is replacing an entire meal, and not adding or supplementing to an existing meal.

You are doing to much cardio!

Doing cardio is essential for losing fat, however, 90 minutes of cardio daily is going to reduce muscle mass.

Muscles burn fat during the day, and by reducing muscle mass, you are creating reducing active muscle mass and still keeping inactive fat mass.

Your body also believes it is being started, increasing your appetite to start storing “emergency reserves” – fat!

You are doing too little cardio!

Doing too little cardio, not only in time, but also in effort.

Stay within your fat- burn zone and only train enough time to burn the number of calories you need to create a caloric deficit.

Hit the weight or super circuit at your gym and you can burn 200 calories in about 20 minutes. Not only that, but you will be defining your muscles and strengthening your bones.

You are not lifting weights

Start weight lifting and increase your strength, whether you are a man or woman. Lifting weights tones your body and increases fat burning. Get rid of the flab and look great.

You are not taking time out

Taking time out is very important for recovery. If you do not recover fully, you will tired, unmotivated, you will be pushing yourself less, and ultimately you will not be losing any weight or gaining muscle.

When you exercise, or when you are under a lot of stress, your body starts to produce an excessive amount of cortisol, a stress hormone. Cortisol is both normal and important when working out, it’s involved in processes that give your muscles the energy needed to get moving.

However, when your body is exposed to cortisol for longer periods of time, it starts to cause negative effects, like stubborn fat in areas you don’t want.

If you are addicted to gym, set a day aside for stretching and light cardio such as walking on a treadmill without breaking a sweat. However, taking a full day or two of rest is best.

Where does fat go?

Fat is not expelled from the body as “fat”.

You actually breath and sweat your fat out.

When your body needs more energy than what is available from carbohydrates and protein, fat is converted into energy.

This process produces oxygen and water when it breaks down the fat.

The oxygen is breathed out through your lungs as Carbon Dioxide, and the water is sweated out.

By not eating (intermittent fasting, such as not eating until midday), HGH (Human growth hormone) is released in your body, which breaks fat down.

You also need to move your body to start to break the fat down.

Intermittent fasting, low calorie diets, lots of sweating and huffing & puffing will break down the most fat.

Mass builder

Make your own mass builder

Many mass gainers are junk, rubbish, and sometimes useless!

If you are not gaining muscle or weight, check your protein intake first!

You have to follow the rule book (1 to 1.5g for a pound, 453g of body weight) on your protein needs, because muscles are made of proteins and if you shortchange on the necessary amino acids, your muscle growth suffers.

Some gainers are a lot cleaner than others, but for most, weight gainers are full of worthless calories and tons of sugar to help you put on weight.

Mass builders assists in bulking quickly. However, off-the-shelf mass building powders are expensive and sometimes not that great. It is expensive, difficult to digest, and is not healthy as it is full of sugars, and some contains less protein than the package indicates!

Make your own mass gainer that is made from real food which will contain the protein you need, and bulking food. A recipe for a natural mass gainer may be found below.

The important thing about putting on weight is to make sure that you are not putting on fat! Increase your intake in stages until you see results, and train hard to burn the excess calories while making full use of the protein.

To keep fat at a minimum, your calorie surplus should not exceed 500-600 on your training days.

If you are walking a lot, go on a long shopping day, or have a standing or active job, increase your calories further.

On your non-training days, you should stick to your maintenance calories and you should not use mass gainer as it will all turn into fat if your calorie intake is higher than the energy you are using.

Here is the ingredients you need for a super natural and healthier alternative to mass gainers.

  • 2 scoops protein powder
  • 2 table spoons peanut butter
  • 2 bananas
  • 2 serving rolled oats
  • 1-2 tablespoons of coconut oil
  • Mix with water, or whole milk for extra calories

Blend with ice and you will have an awesome mass builder

Whey Protein Mass Gainers
Whey protein is derived primarily from whey isolate and whey concentrate. Mass Gainers contain a mix of proteins, which include both slow and fast acting proteins, like whey and casein.
Whey protein is lean on calories.    Mass gainers has almost three times the calories of whey proteins.
Whey acts quickly, therefore it is best suited as a recovery protein shake, post workout. The whole objective of mass gainers is to put the user in a calorie surplus situation so that he is able to grow the size and strength of his muscles.

Six pack

Bulk and cut cycles are not required

When you want to add quality muscles, the bulk/cut cycling is not required.

The best way to add quality muscle is to go heavy at the gym and to stay consistent with the training.

“Heavy” means when you can only push a maximum of 8 to 10 reps of the exercise, and adjusting the weight upwards each week until you cannot get 8 reps out of each exercise.

By eating clean and healthy every day, and keeping tabs on your protein intake, you will be able to build quality muscles in no time at all.

You do not need to get super heavy to look good, in fact, a weight of around 75Kg to 85Kg is perfectly fine for a lean muscled body (males from 1.7m to 1.8m).

Less fat on your body will make you look more muscular, even when you are not heavy.

Vitamins

What supplements do you really need?

Protein

You will need protein to build muscle. If you are lactose intolerant, an alternative is egg protein or even a vegetable protein supplement subsidized with eggs and high protein diets.

Creatine

Creatine works well. It works for many people, but some people do not find that it works for them, but when they try a different creative type or brand, they see results.

Creatine monohydrate has been studied extensively and has proven to provide benefits, it requires a high sugar drink to experience best results as it is plain.

Creatine is thought to improve strength, increase lean muscle mass, and help the muscles recover more quickly during exercise. This muscular boost may help athletes achieve bursts of speed and energy, especially during short bouts of high-intensity activities such as weight lifting or sprinting.

I personally found that Creatine with an insulin spiking delivery system included in it works very best for me as I do not buy fruit juices. It is recommended you follow the instructions closely for best results.

The standard practice has always been to mix creatine with a high sugar drink, such as grape juice, a high sugar sports drinks or dextrose powder.

Nitric Oxide

The benefits of Nitric Oxide may include these

  1. Help Treat Erectile Dysfunction
  2. May Decrease Muscle Soreness
  3. Lower Blood Pressure
  4. Boost Exercise Performance
  5. May Help Manage Type 2 Diabetes

Nitric oxide is involved in many cell processes, including the widening of the blood vessels, or vasodilation. Wider blood vessels help increase the delivery of nutrients and oxygen to working muscles during exercise, thus enhancing exercise performance.

These supplements often contain several ingredients that are said to increase nitric oxide, such as nitrate or the amino acids L-arginine and L-citrulline.

Nitrate has been shown to improve exercise performance.

L-arginine has not proven to be effective for improving exercise performance.

L-citrulline is more effective than L-arginine at increasing nitric oxide and therefore exercise performance.

Pre-workout or Caffeine and Vitamin B

Caffeine and Vitamin B can boost your workout without spending on pre-workout. You can use this every day.

Pre-workout needs to be cycled every other week, or just on the days you are too tired to train hard.

Your system gets use to it and it will have no effect eventually – You will need to take a pre-workout to just get a normal workout in.

Green tea / ECGC

Fat burners do not always work, and is unhealhty.

Green tea has been claimed to work. 3 cups of green tea a day will cut your calories naturally. ECGC is a supplement derived from green tea.

BCAA and L-Glutamine

While cutting or losing fat, take additional BCAA and L-Glutamine to reduce muscle loss.

Six pack

Is is possible to do too much Cardio?

Sadly, too much cardio is not a good thing. Over-training muscles is bad for gains as well. Overdoing cardio will burn fat and muscle.

Since you are losing muscle mass, you are hurting your metabolism because low muscle mass will result in a slow metabolism! This results in fat gain.

The best way to lose fat is to boost metabolism through exercise strength-training routine along with cardio.

Woman do not gain muscles easily (unless they take steroids), and can do strength training without worrying about looking like a body builder. Strength will result in firm muscles.

To minimize muscle loss when excising, increase protein intake while reducing at and carbs. Protein is made up of Amino Acids, the building blocks of muscles.

A protein supplement is best, but you may also eat lean fish, chicken breast and egg whites to increase protein intake.

When taking supplements, remember to reduce your food intake to correct for the extra calories that the protein supplement supplies.

Remember that sweats, chocolates, sugary drinks and junk food is full of calories. Sneaking a drink or burger in will set you back! Don’t do it, stay focused.

Eat fruits (not bananas, which is all carbs) when the craving hits.

No bread, with the exception of a slice of rye bread, which replaces another carb, such as your rice.
No pizza – ever!

Suana belts, fat-loss gels, Electrical Muscle Stimulation (EMS) and Shaking products do NOT work!

These types of products go back to the 60s and do not work on their own.

To lose fat, you need to move and burn major calories. Even walking burns more fat than these products.

Suana belts work to lose fat?

No fat loss!

Applying heat to an area increases water loss through sweat. You do lose weight through this water loss. It is the same weight loss you see after urinating.

No at loss takes place in such a short petrol of time.

Fat-loss gels

No fat loss!

Despite all the convincing terms being used by the manufacturers, it does not work!

Your body must burn more calories than it consumes to create a deficit that results in weight loss. For a 1Kg weight loss per week you must create a deficit of 7,700 calories total, or 1,100 calories per day ! There is nothing you can apply to your skin that will cause your body to create this calorie deficit. Further, there is no way to spot-reduce and target belly fat. You cannot control the areas from which your body sheds fat first.

Electrical Muscle Stimulation (EMS)

Sitting doing nothing while having a tiny amount of electrical shocks contract your stomach will not make you lose fat.

It may tone the tummy a bit though, as it is similar to doing sit-ups.

So perhaps this is a good option to trim that tummy if you are already in shape.

The beer belly and the pizza stomach will not shrink by using EMS!

Shaking / vibration plates to a slimmer you

No! No fat loss.

The advert blurb is as follows:

“A new study shows that obese women who followed a weight loss diet and regularly used the vibration plate machines were more successful at long-term weight loss and losing hard-to-trim belly fat than those who combined dieting with a more conventional exercise routine.

The devil is in the detail here: Dieting and exercise!

So what can I do at home to burn these type of calories without going to the gym?

Jump rope to burn 10-20 calories a minutes!
Jumping just 10 minutes a day for 5 days a week will get you to burn from 500 to 1000 calories in those 5 days, while increasing your health, strengthening and firming your shoulders, arms, butt and legs!

Soon you will be a rope skipping pro, impressing your family and friends further!!!