Greg's Absolutely Positively Guaranteed to Make You Lose Fat and Gain Muscle Fast So Long As You Don't Eat Like a Slob Routine:
Summer-Daily
Winter- Every other day
Equipment- 100% Optional
Sit-ups:
Sets: 9
1-Straight
2-Lift left knee to meet face
3-Same with right knee
4-Same with both knees
5-Keeping trunk straight, turn hips and legs to left with legs bent, perform sit-ups straight.
6-Same with legs to right
7-As sitting up, turn torso to left so you look left at the top of the sit-up. Then turn yourself back down as you go back. No cheating and dropping from the turned position.
8-Same to right.
9-Lift your legs straight into the air as far as you can with the bottom of your spine still on the floor and perform sit-ups as usual. As you get tougher, lower the angle of your legs to the floor.
Sit-ups per set:
Beginner-25
Advanced-60
NO WAITING BETWEEN SETS. Progress from one to the next seamlessly.
Progress in inrements of 5 when you are able to finish and don't feel burn like a mutha.
Followed by Push-Ups
Be sure to have correct form. check YouTube for any number of tutorials. Correct form is ESSENTIAL to effective push-ups. If you do not have correct form you are COMPLETELY wasting your time and possibly injuring yourself.
Sets: 3
Set 1- Should be your longest set. Do as many as your can until you can't do anymore (WHILE KEEPING PERFECT FORM) then do at least 1 more.
Wait 2 minutes
Set 2- Go into it aiming for as many as Set 1 but it probably won't happen. Again, when you can't possibly do any more, do one more.
Wait 2 minutes
Set 3- Do your best, then do another.
Ideally, you want to works towards 100 a day. Beginners may only be able to do 5-3-2. THAT'S GREAT! Just keep that up AND YOU WILL PROGRESS!!!!!! I do 50-30-20.
Planch Progressions AKA Mommy Why Does it Hurt?
http://www.dragondoor.com/articler/mode3/229/
Follow that. Progression is slow. But it's worth it.
Sets: 1 (multiple tries acceptable)
Advice: Stick with it. When I first tried it three years ago, I did the initial frog stand and couldn't even hold it for a second was just like, "FUCK THIS SHIT!", but consider that if you hold that static position for JUST 5 seconds every day for a week, your will increase your strength by 5%. With that in mind, keep it up. Now for me, the frog stand is child's play. I can hold that fucker almost indefinitely. I've almost got a minute on the second progression. TAKE IT SLOW. It took me almost a year to get to the second progression. The advantage of this is not using weights for a routine that can shape your upper body like weights can.
Running: The Grand Finale
I love running. If you don't, go fuck yourself. Without getting wet, it's the easiest way to lose weight and gain muscle FAST. 30 minutes. I don't care how slow you are, run at a pace that's difficult for you for 30 minutes every day (in the winter I jog indoors on a machine every other day) and weight will fall off you. If you cut corners and don't run a full 30 minutes you might as well not even run at all. Don't wuss out.
JUST DON'T EAT LIKE A FUCKING SLOB.
And if you can manage to maintain a 2,000 calorie diet every day and follow this routine I PROMISE ON MY LIFE YOU WILL SEE RESULTS IN TWO WEEKS. And after all, seeing results is the best motivation for keeping up with it.
Regardless of what bullshit artists trying to sell you something might say, the hardest part is not starting. It's easy as fuck to start. The hardest part is keeping up with it until you see results. This routine is cheap (practically free if you can jog outside in the winter)
Naturally it depends on your starting weight, but after 2 months of this routine (IF YOU PROTECT IT AND ARE HONEST TO YOURSELF) you will look like a different person and it only gets better from there.
Don't be a wuss.