Ghetto/Prisoner workouts for begginers and building consistency

 First the easiest workout that you should start doing after you are able to do 10+ push ups and at least 1 pull up.

Requirements >10 push ups 1 pull up.

Day 1 Chest+triceps+abs:

Start off with wide grip push ups 3 sets of 12/10/8.
Followed by 3-4 sets of bench dips with feet on another bench 10-15 reps(really focus on form here) after which 1 set Negative dips shoulder width grip and end by shoulder width push ups(you will probably have to do them on your knees)1 high rep. set End the workout with crunches and leg raises sets and reps to your liking.

Day 2:Biceps and back:

10 sets of shoulder width pull ups with palms facing face or the way most people like to call them chin ups 10 sets of your max reps.If you are able to do just one you go like 10 sets of 1.As it gets harder start getting your hands closer it will make it easier.Switch to negatives when you can't do them anymore.Followed by biceps hammer curls 2 sets of 8-12 with a light dumbbell(If you do not own one i suggest buying they're really cheap or just do an easy pulling movement at shoulder width grip. Continue for the rest of the week have a rest day after 6 days of working out.

Requirements> 20 push ups 10 pull ups.

Day 1 chest/triceps/abs: 

Dips 3 sets of 8-12reps.(switch to negatives when you can't continue with good form) Slow push ups 2 sets of 8-12 reps. Wide grip push ups 3 sets of 8-12 reps. Hip push ups 3 sets until failure. Crunches+leg raises to your liking.

Day 2 biceps/back: 

 2 sets of wide grip pull ups 8-12reps. 1 set of chin ups 8-12reps. 1 set of close grip chin ups 8-12 reps.

Requirements> 15 dips 15 pull ups.

Day 1 chest/triceps/abs: 3 Super sets of:Dips 8-12 reps + 8-10 Wide grip push ups. 3sets of Body weight skull crushers of 6-10 reps. Slow push ups until failure. Crunches+leg raises to your liking. Day 2 3 sets of wide grip pull ups 8-12 reps 1 set of chin ups 8-12 reps 1 set of close grip chin ups 8-12 reps.


Those workouts are to build consistency, strenght and gain muscle without weights so you can join the gym and be able to perform all of the exercises and it gives the opportunity of learning the importance of rest/form/nutrition before actually joining the gym.Which reduces the risk of injury and so on.I suggest eating a fast digestive carbohydrate meal and drinking at least a liter of water 1-2 hours prior to working out. Here are the three workout programs summarised.

Beginner:

Day1:

3 sets Wide grip push ups 12/10/8. 4 sets Bench dips with feet on a bench 8-12. 1 set of negative dips. 1 set of knee shoulder width push ups until failure. Crunches and leg raises to your liking.

Day 2:

10 sets of chin ups. 2 sets of lightweight hammer curls 8-12 reps.

Requirements> 20 push ups 10 pull ups.

Day 1: 

Dips 3 sets of 8-12reps. Slow push ups 2 sets of 8-12 reps. Wide grip push ups 3 sets of 8-12 reps. Hip push ups 3 sets until failure. Crunches+leg raises to your liking.

Day 2: 

2 sets of wide grip pull ups 8-12reps. 1 set of chin ups 8-12reps. 1 set of close grip chin ups 8-12 reps.

Requirements> 15 dips 15 pull ups.

Day 1 chest/triceps/abs: 

3 Super sets Dips 8-12 reps + 8-10 Wide grip push ups. 3 sets Body weight skull crushers of 6-10 reps. Slow push ups until failure. Crunches+leg raises to your liking.

Day 2 

3 sets of wide grip pull ups 8-12 reps 1 set of chin ups 8-12 reps 1 set of close grip chin ups 8-12 reps.

All of those programs have been tested by myself and I suggest giving your self a rest day after 6 days of working out.

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Intermittent fasting to build muscle and lose fat.

Intermittent fasting or IF

Hello guys, let's talk about IF.If you follow any fitness channel/blog/magazine you probably already know what Intermittent fasting is.Basically it is fasting for 16-24 hours and then eating your macros in a smaller than usual period of time.

An example of IF can be:
1st and ussualy biggest meal of the day-1PM
2nd meal of the day-4PM
3rd meal of the day-8PM
4th and last meal of the day-9PM

Fast from 9PM to 1PM the next day which is 16 hours of fasting.

Which results in weight loss.

Does it really work?

Well let's think about this for a second.Will you lose fat if i don't eat for extended periods of time?

What do you think?Of course you will lose fat.

Will you lose all your muscle?Will your body cannibalise all your muscle?NO!Come on guys really?All of that is a bunch of bullshit that the supplement companies want you to believe.When you have your last meal of the day at lets say 9PM it will take it until the next morning to digest all the food you ate.And also your body doesn't go off eating your muscle as it's first source of energy when you fast.That is what fat is for.Plus the majority of weight loss that comes from IF is that people tend to consume less food while on it.I don't know about you but i used to have those little snacks every time i go to the kitchen.You know a little bit of that a little bit of this.I used to think that it's okay because having those little snacks will boost my metabolism etc...
Plus i'm sure not many of you can go eat 6 meals per day.You either have to carry food with you everywhere you go or you will just have to buy something which is rarely going to fit in your macros.

What about hunger?

Well you might feel hunger the first few days but it's nothing intense.Just get a calorie free buble gum or  drink a lot of water and you won't feel hunger at all.Pretty much after the first week hunger disappears.

Are there any health benefits?

It has been said that fasting has many health benefins as it lets your body clean it self.But personally i believe that there hasn't been enough research on fasting to prove that on 100%.I can speak from personal experience that IF actually helped me with my acne.I never had huge amounts of acne but the amount of piples that i have have drastically decreased.Keep in mind i am eating even more sugar than before when i was on my regular diet.

Intermittent fasting comes in wide variety of forms.

Some people fast for 20 hours and then have an 4 hour window to eat.Other people fast for 24 hours and so on.IF can be used for fat loss, lean gaining of muscle mass and maintaining current weight.

You can learn more about Intermittent fasting on the leangains website.

And remember keep things simple don't over complicate things :)Building muscle and losing weight isn't rocket science.

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