You should do it in threes:
Every workout has 3 variables: intensity, weights and volume. In order to keep your body guessing, you need to focus on one variable per workout: for example, you can increase the weight but you should lower the number of repetitions one day; also, you can lower your standard weight but instead you can add a set the next; or you can use your standard weight but you could do more repetitions faster on another.

Do not give up on the pull-up:
Very important exercise – pull-ups, which strengthen the biceps, lats, shoulders and middle back are very effective exercise for upper-body. You cannot squeeze one out? Well you could do plank pulls: You need to lie with your chest under a weight bar and you need to set to knee height on a squatting rack. Now you need to grab the bar with an overhand grab and you need to keep your body in one line, then bend your elbows and pull your chest toward the bar. You have to lower your back in order to start; try to do ten reps.
Row your boat:
You have to spend at least ten minutes on a rowing machine, before your strength train in order to get blood flowing to all the joints and muscles in your body. That is much better than stationary bike or a treadmill because it engages your core and upper body, and not just your legs.
Short-circuit your routine
You need to blast fat with a circuit that includes cardio and strength training: You should do a set of squats and then jump rope for one minute. After that do a set of push-ups, and jump rope again for one minute. You need to continue to alternate cardio and strength. While keeping your heart rate high, you are building muscle.

fitnessHow to eat:
You have to minimize refined carbs.
You mustn’t eat: cookies, breads, white rice, chocolate, honey, cereal, and anything with sugar or corn syrup. It starts to spike your blood sugar as soon as you swallow a refined carb, which produces excess insulin, which is a hormone that can be responsible for holding on to fat stores.
You need to eat 5 times a day
This means 3 meals and 2 snacks: 1 snack between breakfast and lunch, and 1 snack between lunch and dinner. The thing is that you need to have a steady stream of energy. And less food is not as taxing on your digestive system as 3 big meals. You must have 5 daily meals in order to stabilize your blood sugar, so you will not have hunger pangs or crazy mood swings.
You need to up your protein as well
In order to protect against insulin overload you need to have a balance of complex carbs, protein, and fat in every snack and meal. The advantage of high-quality protein, such as turkey, chicken and low-fat Greek yogurt: these foods contain amino acids, which help muscles to recover after workouts.
You need to limit your liquids
Vanilla lattes, ditch juices and sodas– these are all unneeded calories and sugar. You should drink only for 3 reasons. Drink water if you are thirsty. Drink black coffee if you need stimulation. Choose a vodka martini or a something similar non-mixed, simple drink if you want to take the edge off. In other words no cocktails such as Long Island or Mojito.