Hello guys, lately I've been gaining weight and I feel like starting to do exercise. Bodyweight exercise do help burn fat too right? I never been to the gym and I don't have any equipment for exercise.
Been searching for the internet about the Bodyweight exercise, so what Bodyweight exercise that you all can suggest to do? Squat? Jumping jacks? Planks?
I've also thinking to gain some muscle too, so does Bodyweight exercise help do that? Any routines that I need to follow?

My current weight is 60+ KG and height is 172 CM.


So is there any suggestion for a beginner? Thanks

This post has been edited by Mual: Aug 28 2013, 03:08 PM

Hey man.

Yes, bodyweight exercises (actually all kind of exercises) do burn fat. It just depends on how much, and whether that particular exercise burns fat as efficiently as another would. For example, sprinting burns fat faster than say, doing dumbbell curls. Both are exercises, but one is more efficient for burning fat.

Since you have no access to the gym, or weights, bodyweight exercises should be alright to start you off with. But if you're planning to build a lot of muscle mass, you'll need weights. This is because your bodyweight only provides a certain amount of resistance, and for your body to build more muscle, you will need to increase that resistance over time. This is also known as progressive overloading.

Well, for now I'd suggest you doing pull ups, push ups (all kinds; elevated feet, diamond, wide, narrow, etc), squats, and literally anything and everything you can think of. Once these gets too easy, try wearing a backpack filled with books to add extra resistance.

Hope this helps!

Pushups, Pullups, Squats, Lunges, Planks, Sprinting, Stretches

its good to build core strength..on your abs, foundation before lifting weights. your back will be tougher..but dont expect mass gains.

Is it also called calisthenics (spelling?)

Pilates is very interesting, but I never have the opportunity to try it out. Can't make time for the schedule in the gym.

This post has been edited by decypher: Aug 28 2013, 10:52 PM

Oh, I see.
Yeah, I never been to the gym and I won't go there for the time being, maybe in the future I will, but who knows? Now I don't have the time to go gym, it will be a waste to pay money and didn't go there. Yes, I don't have any equipment to use. I've doing pull ups, push ups (normal, not all other kinds), squats, jumping jacks, Jumping Lunge, Mountain Climber Exercises ? Something like these, but how much time do I need to do all these, or per week, how many days I should take to do all these exercise? 3 days per week? Please provide some info about the routine, thanks


Sprinting, I didn't do it, cause I didn't go outdoor for exercise, mainly just inside my house. Unless I have a Treadmill? Stretches, what kind of Stretches?


I didn't do any weight lifting, and do I have to gain mass to do certain exercise??


Never heard of Pilates, but after searching on the internet, I think I have some idea already. I'll search for beginners

Cross Fit

Yoga?

What is a CrossFit?

I can't do Yoga... no one teach me and I think I'll just stick to this exercise as I mention on the top

http://www.daimanuel.com/2011/07/25/no-equ...hout-equipment/

Ah, I see, thanks

Anyway, is there a routine? Like workout on Tuesday/Thursday/Saturday, or Monday/Wednesday/Friday?
I mean not only for this crossfit, other workout I mention on the top.

You should go outdoors at least for 15 minutes everday day under full sunlight exposure on as much skin as possible. Otherwise you'd be sickly.

Treadmill is not useful.

For stretches and flexibility, google up for good beginners' Pilates instructional videos on youtube, search for those from experienced professionals.

Not useful? Then mainly people use threadmill for what?
You mean if I didn't exercise I should also expose to sunlight for 15 min+ ??
Oh, Okay, sure, I'll search.

About the routine... anyone mind telling me?

You can use this thing called Google. The members here so far has already directed you in so many things. I'm blaming our education system.

https://www.google.com.my/search?q=home+wor...chrome&ie=UTF-8

I took 5 seconds. Go through those, and find one you like.

I though someone will tell me about it directly so I don't have to search. I've been searching for a routine but I'm just not certain. So I'm just asking nicely if anyone could just provide the info. Never mind, I'll just search for myself first

This post has been edited by Mual: Aug 29 2013, 04:52 PM

I want to know something, if after exercise we feel sore on the muscle, do we continue the next day or should rest one day an do it the other day?

This post has been edited by Mual: Aug 30 2013, 11:04 AM

depends on the severity of this 'soreness'. If its not severe. Go on. If its severe. Rest. You should prepare a routine to target different muscle groups each day.

Do I create myself or follow the guide on the internet? I not sure which muscle to target each day, he he

Find out what works for you. A lot of trial and error process. You can view the ones online or from the member's workout journal as a starting point to get some ideas whilst designing your own workout.

I saw a video that telling people to only do push ups, what do you think?

http://scoobysworkshop.com/zero-to-100-pus...lete-beginners/

Push-ups is a very good BW exercise and its very versatile in the sense with simple tweaking you can isolate the muscles you are working out. Its a basic training. But it mostly works your upper body.

You need to mash it up with other exercises that targets the lower part of the body (i.e burpees, mountain climbers) and also the core (i.e crunches, toes touches, vertical leg raise n etc)

Come to think of it, maybe I'll mix push ups and sit ups. In a week there are 7 days. So if I were to do push ups and sit ups on Mon/Wed/Fri, can I do the other exercise like Plank and Crunches on the other 3 days?

sure. y not? trial n error to find what works for u. do work on the legs to. You dont want to end up with chicken legs or be a crab.

Ah, you mean squat and lunge right? okay, thanks for the guide, I know what to do already

If push ups get bored. Try muscle up.



This post has been edited by 5p3ak: Aug 31 2013, 07:34 AM

I'm sorry, but I can't see the video

Fixed.

Muscle ups is an advanced move. It can take many months, maybe years of training to get to that level. For now, just focus on the basics. Once you got your basics right, gradually move on to more difficult moves. This site should be useful fitness666.com. I use it as a guide myself

Okay, thanks

Understand. I'm doing the basic right now, now gonna do advance yet