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10 cross sit ups, 10 push ups, 10 chin bars, 20 squat thrusts, 15 star jumps, do this 3times daily for 1 week
week 2 double the amount
week 3 triple the amount
week 4 100 sit ups, 40 clap press ups, 40 chin bars, 50 star jumps, 100 suicides, continue this routine and watch your back work
within 3 months you will be like an ox
now substitute elements take L-Carnitine this turns fat into muscle rapidly, 2 raw eggs mixed with milk will give you enough protein per session, take this substance 2 daily, breakfast should be just plain pasta,
Eat plenty of banana's this helps with your metabolism.
Ok you want to aim to be jogging 1.5 miles in 15mins don't sprint take your time otherwise can do bad damage
Ok i hope this helps if need any more tips i can set a proper routine for you to follow, with guidance everyday
Source(s):
ex army
With this you will lose it in a week or 2
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