hello TRP, the last time i posted, some of you had a few questions about what i did to get fit while spending the least amount of money possible. So, i'm writing this for the poor students, and my fellow low-income friends. If you have the means, please visit your local gyms. The weights and machines made for targeted muscle exercises can help much more than just body weight exercises.

DISCLAIMER: this is how I did it, and i don't recommend this to anyone who has proper funding for meals and gyms.

1) calorie control

becoming fit starts in the kitchen, but it doesn't mean you have to spend a fortune. if all you can afford are $1 mcdonald burgers, by all means eat those. this is called loose dieting. This isn't recommended if you can afford to eat fresh veggies and fruits instead, but The idea behind it is simple.

eating normally: 1 - 1 = 0. calorie intake (1) + calorie output (-1) = maintained weight

eating less: 0 - 1 = -1. calorie intake (0) + calorie output (-1) = weight lost (-1)

even if you're eating junk, it's better to eat less of it than what you already eat.

2) looking for places to run/ jog

most of the exercises in this list will be done with homemade equipment (water jug dumbbells, and towel exercise mats, ect.) and at home. however, you can't do a mile inside your home, so find a nearby place that's good for running. utilize google maps, explore them yourself, just find a place that you can access every day.

3a) the actual exercising - pre

if there's anything i learned from highschool lifting, it's that you must have different days for different parts of your body to prevent over training your muscles. You aren't superman, and you need a day to let your arms and legs recover. plan it out according to your own needs, but if you're working out 6/7 days, you should keep the final day as a complete rest day. Example. Mon (upper body), tue (core/back), wed (legs), thurs (upper body), fri (core/back), sat (lower body), sun (rest).

NOTE: cardio should be in all days, including leg and rest days. your exercise ratio should be 60% cardio and 40% bodyweight lifting. what good are your muscles if you die of heart failure at 62?

another thing you need to know is that you should exercise your biggest muscles first, then go down by size. for example: Bench (chest) > shoulder press (shoulder) > tricep extensions (triceps) > bicep curls (biceps) you can exercise in whatever order you like. after all, i'm just a random guy on the internet. TAKE CYANIDE IT'S HEALTHY (<-joke).

3b) the actual exercising

i'm going to list off some exercises that can be done at home. however, i'd recommend watching youtube videos on these exercises before you do them, because if you mess up your form, you're gonna look weird after 3 months or seriously injure yourself

push-ups, inclined push ups, plank, sit ups, inclined sit ups, lunges, squats, bicep curls, tricep extensions, dumbbell row, jumping jacks, jump ropes (it's like $5, come on), reverse snow angels, nose and toes against the wall.

this guide isn't meant to be an end-all guide. if you want to do different exercises, by all means. but i just wanted to provide you guys with what I did. so, take this with a grain of salt, and have fun!

edit: formatting