If your goal is to look and perform better in daily life, then you need to focus on strength, fat loss, and mass gain.
Most people when trying to lose fat just focus on fat loss alone.
But the truth is that these three goals are actually related.
You see, the best way to lose fat is to boost your metabolic rate.
Your metabolic rate is a measure of how fast you burn calories.
Hence, in order to raise your metabolic rate, you need to put on lean muscle mass.
This is because muscle is more metabolically active then fat.
In other words, you need morecalories to maintain a pound of muscle then you need to maintain a pound of fat.
But, in order to put on lean muscle mass, you need a good level of strength.
This way, you can perform difficult movements to help you stress your body and increase lean muscle mass.
Hence, it all begins with strength! In order to lose fat, you need to get stronger so that you can build lean muscle mass with difficult movements.
Once you've built up a good foundation of both strength and mass, then you can perform high intensity bodyweight workouts to burn off all the fat.
How to Increase your Strength with Bodyweight Movements Increasing your strength with bodyweight exercises is fairly easy.
First of all, can you do 10 pushups, 5 pullups, and 20 bodyweight squats? If not, then get yourself up to this level.
Use these numbers for all your bodyweight exercises = 5 reps for pullup variations, 10 reps for pushup variations, and 20 reps for squat variations.
Lets go through a pushup strength cycle.
Lets say you build up to performing 10 pushups.
To make this movement harder, simply place your feet on a surface.
Now your body is at an incline, and the exercise is more difficult.
You will probably only be able to perform 5-6 reps of this new movement.
Build your strength up to 10 repetitions, then switch the movement to a more difficult one.
This is how you train with bodyweight exercises.