How do I lose fat and gain muscle at home?
Fat loss can not be controlled by exercise alone. Fat loss is hormonal but exercise can help increase the risk of fat loss. If you are looking for fat loss and muscle building, IF (Fasting) is your answer. Contrary to many popular beliefs, fasting actually saves muscle, not muscle mass. To increase fat loss, you can do HIIT or even better, LISS (mountain climbing is good for this!) At the end of your fast to use the benefits of fasting hormones. After 16–18 hours of fasting, HGH (Human Growth Hormone) is very high.
Eat high glycemic carbohydrates with lean proteins when you break down quickly and use that insulin + high HGH sensitivity. The rest of the time, eat more fat, more vegetables to keep your minerals strong. Also, be sure to add Himalayan salt to your water while fasting to keep you hydrated.
For people who want to lose weight in a natural way (no pill, no cream) without going to the gym, you can check out these secret tips. Ever since I had my first child, I have been weighing an extra 25 pounds. I have tried many foods and have not been able to make anything work. That guide just made sense and showed me that everything I was doing before was wrong and was wasting my time. That guide was refreshing and easy to follow. I did everything I could to follow it and lost 9 pounds in the first three weeks. Now I start eating again to lose some 7 pounds. Beware of unknown pills, creams, that can seriously affect your health. Do not try to eat less to lose weight again, it is very dangerous. You need a proper diet to lose weight.
Getting muscle at home, I think you have little or no equipment at all. If you are going to build muscle with weight loss you are in luck because calisthenics can get you really strong and very broken.
Learn and master the basics - push up, pull up, squat in the air, lunge, handstand push up.
Combine plyometrics with explosive movements - sprints, box jumps, burpees, etc.
Do this with high volume, high power and precision in each rep. Wherever you can add a range of motion and time under pressure, do it. Get creative. Put books and use that as a way to get more range of motion in your pushups - things like that. Get enough sleep and allow time for recovery. Eat clean and you will get where you want from me in no time.