Eating clean,fewer calories.
Can I work out doing push ups, pulls ups etc. I don’t have access to a gym or squat rack or anything.
Please advice.Thanks.
YUP
nail a solid diet #1 to your goals, then work up a solid resistance training program. Body weight, do unilateral work for more resistance. Odd odject lifting. etc, Main thing stay dedicated and consistant.
[quote]kazuma wrote:
Eating clean,fewer calories.
Can I work out doing push ups, pulls ups etc. I don’t have access to a gym or squat rack or anything.
Please advice.Thanks.[/quote]
Like Phill said, you got the basic plan right: Eat a bit less, move a bit more.
Bodyweight exercises are great. Also, like he mentioned odd object lifting is a nice surprise. find a backpack or suitcase and toss in as many books, boots, and heavy “things” as it will hold. Now you can do a bunch of exercises. Bear hug and squat, bear hug and walk, etc.
Also, I’d do some roadwork outside. Basically, you’re going to run around the block 4 times. At every corner, do a set of push-ups or squats. That should give you a nice cardio workout while intermixing a total of 16 sets (4 corners per block, run around 4 times) of strength training. Tweak the idea as needed, and read Mike Mahler’s High Octane Cardio for an awesome description:
http://www.T-Nation.com/readTopic.do?id=460021
Lol dude, your situation was mine for years. It still is, to some extent, except I wanna gain. Anyway here are a list of some ideas:
Upper:
Dips (on parallel bars), bench dips, pushups (about a billion variations including diamond, clapping, weighted, front/rear elevated), pullups (again, lots of variations such as chinups, neutral, gironda sternum chins, gorilla, commando etc), muscle-ups (chinup, then switch to a dip at the top), fat-man pullups, supermen (basically lying back extensions) and a zillion different other things for abs.
Lower:
Squats (pistols, skater squats, split squats, squat jumps etc), lunges, reverse lunges, duck walking (I reccomend up and down a hill), step-ups, box jumps, toe raises etc etc
Weighted/partner/sandbag etc:
Donkey calf raises, squat thrusters, swings, rows, (jump) shrugs, curls, sandbag toss, odd object toss, squatting w/ said odd odd object (or lunging), partner fireman’s rides with squats interspersed, millitary press, lateral raises, cuban rotations, power or hang cleans, power snatches, overhead squats, overhead lunges, farmer’s walks, high pulls, front squats and so on.
Also, climb ropes, trees…go for hand-walks over paralell bars, do the monkey bars etc.
There are several good “no-gym” workouts here: