Admin Jun 16



There are several methods to get fit at home. But you need to change your lifestyle.

Further, diet plays an important role in life. Most people eat bad things and then think they need to burn fat.

On the other hand, if you think you can lose weight by working out, you are wrong.

If you do not stop eating junk food, oily food, bad fat, simple carbs, etc.

You need to stop eating these things before you can benefit from your workout. On the contrary, I see many people who think that when I start taking a fat burner, I can easily burn fat.

But it is not right. You never burn fat by taking a fat burner. A fat burner works when you are experiencing a calorie deficit. Moreover, when you are in a calorie deficit, you can automatically lose fat. You do not need any fat burner.

The most important thing is physical exercise. If you do not work out, you can lose only water weight, not body fat.

If you don't have gym equipment, don't worry. There are many bodyweight exercises that burn fat.

For example, you can do push-ups, burpees, running, sprints, jogging, etc. These exercises burn your body fat.

So keep patience. These exercises take some time to burn body fat, depending on how long you can do them.

Get Fit At Home With Clean Diet

Add Lean Protein:

I am talking about lean protein, not simple protein. Further, if you are taking simple protein, you are also taking fat and carbohydrates. So, if you are taking only lean protein, you are providing your body with 90% protein.

For example, if you eat chicken legs and chest, you are consuming a lot of fat because your legs contain high fat.

So here, you need to take only boneless chicken. Whenever you eat chicken, you must take boneless chicken.

On the other hand, if you are taking supplements, you must take isolated protein that is also high in protein and low in carbohydrates.

Avoid Carbs:

The next step is to stop eating simple carbohydrates like white rice, white bread, Roti, etc. If you eat these things, you can not lose weight.

You can replace these things with a good source of carbohydrates, such as brown rice, brown bread, whole grain roti, etc.

Further, you do not stop eating carbs but replace them. If you stop eating carbs, your body will not have energy, which is not good for you.

On the other hand, after some days, when your body becomes habitual, you can decrease the number of carbs and add more fiber to your diet, which will fill your stomach.

Avoid Bad Fat:

Fat is a good source of energy. But if you eat bad fat, it is not good for your goals.

Further, when you eat oily food, you are absorbing a lot of fat into your body, which makes you fat.

For example, add whole eggs, fish oil, peanut butter, nuts, etc. These are good sources of fat that do not make you fat.

On the other hand, your body needs healthy fat in the morning and at night. If you take on this time, your body will respond well.

Moreover, fat helps the body burn fat. So do not eat oil and junk food because these do not give you a better physique.

Increase Salad:

These are the best meals that have many health benefits. Because when you start eating salad, your body does not store fat in your parts.

Many vegetables flush water that is retained by our body. They are low in calories and reduce our body weight.

Moreover, you can add salad before your meals. If you take it after your meals, then you can not get any benefit. But when you take it before your meals, then you eat less, and it reduces your body fat.

So add salad to every meal, no matter what your goal is. If you are aiming for weight gain or weight loss, you can add salad to your diet.

Physical Workout:

Here, many people go to the gym and start their journey. But most people are not able to go to the gym.

So you can add the above diet instructions to get fit. Further, you can run in the morning and add some sprints.

On the other hand, you can buy a skipping rope and skip for 30 minutes or more, which is your capability.

On the other side, you can add variation to this workout, like

10 push-ups

10 burpees

10 pull-ups

10 minutes skipping

This is a very basic plan. If you think it is easy, then you can increase the intensity of this plan.

Moreover, you can add abs exercises to this plan after one month to make it harder. So these are some basic exercises that train your full body.

On the contrary, it is hard to get fit if you do not eat a clean diet. So, be patient when you start this workout.

Because a bodyweight workout is hard at the beginning, you can easily do it after some time. And if you want to build muscles then you do not build by this plan.

Here, you need some high-intensity workout plans that activate your fast-twitch muscles.

For example, you can add muscle-ups, single-leg squats, weighted push-ups, pull-ups, etc.

You can add other exercises that are easy for you. But you get results when you follow a clean diet. If you work out for 30 minutes daily and your diet is very strict, then you can easily get fit.

If you run, you can do it on alternate days because your body needs time for recovery. If you do not give your muscles rest, your body will not grow properly.

So this is the basic theory for getting fit without gym equipment.