40 inch chest at fullest part
35 inch underneath chest
33 inch waist
46 inch hip at widest
to
22 inch waist
33 inch hip
I don''t know basically from a size 14 to a size 6
How to Get Motivated to Lose Weight
Recommended Answer:
Without any equipment your diet is going to be more of a factor than anything. You need to cut the calories to below your maintenance intake to start burning fat. No matter how much you exercise, you will not be able to get to your goal measurements without cleaning up your diet. You have to create a deficit, but don''t overdo it or you will do more harm than good. Extreme dieting does not work in the long run. The calories you do consume should be split into a 40/40/20 ratio from protein/carbs/fat.
Since you have no equipment you wil need to focus on cardio and a body weight resistance program to ensure you don''t also lose muscle mass while dieting. It sounds like you are pretty overweight, so I am assuming you aren''t in very good shape. Look into a progressive running program like couch to 5k to help withy our cardio. Once you have completed this I would suggest doing some HIIT training to really burn the calories and strengthen your heart.
For your body weight resistance program you can start with the first exercise I list in each series and progress to the next as you can. I am not going to list the most advanced versions, but will take you through the intermediate versions. You really should look into getting a barbell and some weights or joining a gym for the most efficient program. If you want to stick with no equipment I would suggest "You are your own gym" or "Convict conditioning" for a defined progressive training routine.
Wall push-ups > Kneeling push-ups > Push-ups > Decline push-ups
Wall squats > Box squats > Squats > Jump squats
Walking lunges > Lunges > Reverse lunges
Kneeling planks > Planks > Side planks
Veritcal inverted rows > Horizontal inverted rows > Chin-ups.
Burpees!!!!
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