For Women In Saudi

most women in this country complain about not having a gym designated to female use only, or not being able to jog outside or whatever. and that is their excuse for being fat and out of shape... and ofcourse, there's always the "I have two kids... try getting pregnant and giving birth, and not gaining weight. and it's a known fact that you can't lose the weight you gain when you're pregnant. and besides, i look much better than other women who have kids. i'm 260 lbs.. that's light compared to the 300 pounders"... yeah well... a baby needs nutrients when it's in your womb... nutrients don't include two tubs of baskin robbins, 15 lbs of chocolate, and 7 dozen donuts per day. as a matter of fact, most women who get pregnant don't provide their child with half of the required nutrients because they go on "cravings". anyway, that's not the point here. my point is that even if you don't have access to a gym, even if you don't have a treadmill at home, even if you can't go out and jog, even if you don't have a home gym, YOU CAN STILL DO IT!!!

HOW?

instead of weight training... use plyometrics. there are a million new fads out there that will "sculpt your body without you having to break a sweat" like yoga and pilates. those are a waste of fucking time. I swear to you that you would burn more calories clapping your hands for 20 minutes than you would doing yoga or pilates for 2 hours. anyway, if you don't know what plyometrics are... you're in luck :) ... i'm here to explain it. plyometrics is using your own body weight to execute an exercise with explosive positive movement, and controlled negative movement. push ups, chins, squats... all you need is an exercise mat (you don't even need that), and a chin up bar (any bar stuck in a doorway would do)... that's all you need for starting your plyometrics.
i will post videos... the videos are only to see how to execute the exercise correctly... do not follow any of the information in the video (i.e. number of sets, reps... etc)... i will tell you what to do right now.

explosive push ups
http://www.youtube.com/watch?v=jMqPf7TTv2s

20 to 50 repetitions. work your way up to that number. you will probably start off with barely 2 reps. i don't care. at the end of the month, you'll be doing 30. do this for 12 sets.
this exercise will work your chest, triceps, and delts.

next exercise
chin ups
http://www.youtube.com/watch?v=EJzYaBhoeqQ

do the underhand pull-up in the video at 00:18... do as many as you can at first, for 6 sets... and throughout the weeks, i want you to work your way up to 10-20 chins every set for 12 sets. this will work your back, and will involve more biceps than if you used a wide grip, palms out form.

next exercise
plyojumps (squats)
http://www.youtube.com/watch?v=amKCWpa_zY8&feature=related

to me, this exercise is extremely easy. that's why i would recommend you do anywhere from 50 to 100 reps. again 12 sets. be careful when doing this exercise. heavy people tend to fuck up their knees by crashing down on their feet. this will fuck up your back and knees. try to land smoothly. if you don't know how, you have poor body control. don't jump too high at first. then start going higher and higher, until you master how to jump as high as you can and land on your feet without much impact. BUY SOME EXPENSIVE BASKETBALL OR RUNNING SHOES!!! those shits cost like 500-700 riyals, but they are worth it. they will take a lot of the impact off your knees and back.
if you want to work on glutes (butt... for those who aren't so technical), do the "step plyo-jump" that's 1 minute into the video. this will require you to buy a stepper (think of it as saving up from missing those 3 value meals from mcdonalds and actually buying something that's good for you)... every week you do this exercise, place the stepper a bit higher. the higher the stepper, the more glutes get involved. again, if you want to work glutes, do 6 sets of plyo-jumps, and 6 sets of step plyo-jumps.


this will substitute weight training. you do this 3 days per week (1 day on, 1 day off)... all three of these exercises are done in one day...

now, let's talk about cardio... let's say you will start out with 30 minutes of cardio... you do the cardio on your days you won't weight train (plyometrics)... plyos will be saturday, monday, wednesday, and cardio will be sunday, tuesday, thursday.

how to do cardio if you don't have a gym to go to, don't have a treadmill, and can't jog outside


NO!!!!! walking around the house at a speed of 1 mile per week is not considered cardio. look, most women complain about jogging and i don't know what because it hurts the knees, hips, ass, eyeball, pinky fingers nail... etc... so they decide to walk at a speed of 2 miles per hour around their house, in the back yard for 20 minutes... lemme tell you something... walking like that will only burn around 150-200 cals per hour, so you are burning 50-70 cals in those 20 minutes... instead of walking and being bored and shit, wouldn't you like to take a nap for an hour? BECUASE A NORMAL PERSON BURNS 60-70 CALORIES PER HOUR WHEN SLEEPING!!!! FOR THE LAST FUCKING TIME!!! WALKING IS NOT AN EXERCISE!!!! ESPECIALLY THE WAY YOU PEOPLE WALK!!!! if you can complete a sentence without taking 2 or 3 breaths in between that sentence, you aren't doing cardio... if you aren't pouring sweat within 10 minutes of starting, you aren't doing cardio (and i'm not talking about sweat from the heat or humidity outside... i'm talking energy your body burns)...

you can either jog around the house... if you don't have that luxury, JUMP ROPE!!!! and don't jump 5 feet in the air... just an inch or two off the ground and do it fast. at first you will be as clumsy as hell... 3rd or 4th time, you'll be a pro. if you aren't sweating within 10 minutes, you aren't doing it fast enough. you should feel your heart beating through your forehead. every now and then, stop for a second and check your heart beat. if it isn't atleast 75% of you MHR, you aren't doing it fast enough.
to know your MHR... subtract your age from 220... to get 75%, you just multiply by 0.75... example:
you are 25
MHR = 220 - 25 = 195
75% of MHR = 0.75 X 195 = 145 beats per minute (BPM)

best time to do cardio???

i'm trying to be practical here so you don't come up with excuses and shit... whenever you feel your stomach is empty, you do cardio. like 2 or 3 hours after a meal. IF IT IS A WEEKDAY!!
if it's a weekend... you do it first thing when you wake up. i didn't say in the morning... i said when you wake up, before you eat anything.


so, to sum this shit up...

Saturday
explosive push ups
chin ups
plyo-jumps, step plyo-jumps

Sunday
cardio, 30 minutes

Monday
Explosive push ups
chin ups
plyo-jumps, step plyo-jumps
Tuesday
Cardio, 30 minutes

Wednesday
explosive push ups
chin ups
plyo-jumps, step plyo-jumps

Thursday
cardio, 30 minutes

Friday
off


now, if your lazy ass doesn't want to leave home, you can still workout and get exceptional results. probably just as good as weight training.

Diet

I really can't help you people there... i've tried... but you're just too much for me to handle.

why?... this is fucking why!!!!

you don't like eggs... you only like na3oora egg sandwiches
you don't like baked chicken breasts... you only like KFC
You don't like lean beef on a foreman grill... you only like McDonald's
you don't like tuna... you only like subways mayonnaise sandwich than has a tuna aroma in it
you don't like cottage cheese... but you'll eat the shit outta nacho cheese
you don't like whey protein... but you'd drink a whole box of nesquick in 2 hours
you don't like oats... but you like special K and fitness cereal, cuz the E channel said they're good
you don't like grits... but you'll eat the shit outta harees or sileeg
you don't like white rice... actually you do, but you heard it'll make your thighs fat, so you won't eat it even if i told you it was good for you and give you better results
you don't like extra virgin olive oil... but you'd drink the oil outta all that KFC chicken if you could
you love fruits!!!!!!! .... yeah, the canned ones with ice cream... fresh fruit? what's that?
You don't like hommade plane baked potatoes... but you'd eat the hell outta those texas fries

so, the only options we're left with here are:
chocolate
ice cream
frappacinos
M&M's
pizza
fat free yoghurt
grapefruit
and lettuce...

Women are mostly overweight, or skeletons because of their food options... it's either eat any junk you see in front of you, or don't eat a thing, and if you do, just puke it out.
learn how to eat healthy for a change. seriously.