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As someone who's been, to put it bluntly, obsessed with combat and fitness in all of its forms since I was a wee lad, I wrote this article to help out my friends who constantly seem to lack understanding in how to lose weight or gain muscle mass. Now a quick note, if you want to follow this advice you need dedication. But if you have a willingness to go for it and not lose momentum after three weeks, then this is the article for you. Now, to get this out of the way I'll do a quick backdrop on myself, a before/after picture, and the difficulties I faced and powered through. 

[hider=Poo's Backdrop]So when I was in elementary school, I was pretty scrawny. I had long legs but no real upper body strength, so I played soccer for 8 years until I was 15. Around age 12 or 13 I stopped really doing much else but play video games, watch TV, drink soft drinks and lead an over all unhealthy life. I was never fat per say, but needless to say I was very soft and a bit chubby. I kind of got fed up with myself around the age of 17 and really had a surge of confidence. As dumb as it sounds, I'd always loved series like Dragonball, and western and eastern Martial Arts had always fascinated me. I hated the idea that I couldn't do any of that, so I decided to make a change. 
I started working out late high school, and after some experimentation I learned a very effective way to go about fitness. Once I was 18 years old, I lost 3 pounds of fat and gained 20 pounds of muscle. I gained another 5 pounds of muscle in college, though I think that was when I peaked.
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I was practicing Oyama Karate at the time, but now currently it is Wing Chun Kung Fu, and a mixture of various other martial arts. 
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Now that that's over, let's get to the work outs, and then we'll explore notes to keep in mind, and also ways you can work out if you do not have access to a gym membership. Also if anyone wishes to PM me and ask individual advice, I will be more than happy to help, FYI^^ 

[h2]General Overview[/h2] 

The first thing you need is a passion and a will. I cannot stress this enough. But for those of you who question whether or not if you have it, I think it will put you at ease to know that not only can you get significant results after only 4 months of this regime, but you'll also be hardwired in your head to continue and remain healthy [i]after[/i] the 4 months. 

Once the dedication is understood, we'll continue! 

First thing is first. DON’T do “leg days” or “arm days” or “core days”. [b]Ever[/b].
[b]Always[/b] do a full body work out. That means biceps, triceps, core, both the quads and the hamstrings of the legs (squats is a good way to do it), etc. 

The first month, start with a minute or two of cardio, then do a bit on your core however you wish, then a bit on your arms, however you wish, then legs, etc. Eat something with protein in it before and after your work out. Usually an Apple with Peanut butter is a healthy snack choice. You don’t need giant amounts of protein. Once you get into the 3rd month, you'll need more protein. But don't start out with it, that'll only add fat to you. Protein shakes or protein bars are for hardcore workouts. 

After a month. Increase your work outs. Add the extra 10 pounds. Add 2 minutes to your cardio. Do the extra 5 sit ups. Add the pull up. NO. [b]Start[/b] doing pull ups. Even if it’s just one. I started out and I couldn’t do one. Now I do 20 a night for a routine workout.

Increase every month until the end of the 3rd month. Look at yourself. You’ll be surprised at how you feel. Now, you will also have a desire to continue. You’ll WANT to continue which is the great thing. But if you don’t, all you need to do is maintenance work outs. Very small thing you do for 20 minutes, and you will still have a good body.

[h3]DIET[/h3]

Do NOT eat sweets or soft drinks on the week days. [b]Ever[/b]. Simple as that. 

Weekends are the days you eat whatever you want and you do not need to work out. They are your reward days. Enjoy them! As long as you have nutrients, do your exercises, and save sugary things for weekends, you can eat as many calories as you want (at least after the 3rd month). It’ll not matter one little bit. No more counting and no more charts! 

Find out your blood type as well, and what foods are beneficial and detrimental to your health and metabolism. I can't process wheat well so I try to stay somewhat clear of it. 

[h2]Useful Notes[/h2]

Me repeating myself sometimes, but mostly newer content.

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[*][b]Determination[/b]. It’s why I mention passion above. Anything worth having takes some time and work. 4 Months training to push you past a threshold that will stay with you for years is worth it, trust me. You just need that extra will. 

[*][b]Debilitating Health[/b]. A lot of people who want to work out will tell themselves they can’t due to health reasons. And sometimes yes, they have a point. But there’s [b]always[/b] something you can do. If a 140 pound, scrawny, asthmatic nerd with a missing disk in his back and mild scoliosis can gain 20 pounds of muscle, you can do something. Hell, my work out stretched my lungs out and made me deal with my asthma better. Plus exercise helps you with your mental health. It releases Endorphins. 

[*][b]Time between sets[/b]. My dad used to be a body builder, and I read a small booklet he had he used in college. It said if you take more than 60 seconds between one exercise and another, they are separate work outs and do not count. I’m not quite that harsh, but it needs to be under 2 minutes. A minute and a half is pushing it imo. You can’t stop and talk if you want results. 

[*][b]Stretches[/b]. I found out this year stretches are very important. For awhile I didn’t need them, but I hurt my back doing leg lifts and had to take a few months off my workout. (I realized later it was my muscles deteriorating from a gland in my head but…thankfully that got fixed).
You can do a lot of the stretches Goku does, honestly. They’re based off Karate stretches and I’d definitely look them up. Also, lower back stretches are important. Especially for you ladies out there. (1) A good one to do is to lay on a flat (preferably hard) surface on your back, then draw your knees up, feet planted on the ground. Grab one knee, pull it to your chest. Hold for 5 seconds, then switch. (2) Lay on your back in the previous starter position, pull the left knee up (NOT to your chest. I said previous position), then pull it right while your body turns left. Then vice versa. (3) Finally, get on your hands and knees. Let your chest and stomach sag for 5 seconds, then arch your back and head slowly and hold for 5 seconds. Then repeat a few times. These stretches are good for those trying to get a good core. Take care of yourselves.  

[*][b]Full body Workouts[/b] always. What I said above in the previous post is important. Always do a full body work out. I don’t call it the “Warrior’s Workout” for nothing. Full body work outs not only help you lose more fat and gives you more endurance (Cardio at the beginning is important) but for you martial artists, if keeps us being fast with good stamina, as well as having a great deal of power. 
P.S. After you train for the first few months, switch up your workout and do different exercises. Go to different machines or positions, or at least switch it up a bit. You’ll eventually plateau, even with adding extra weights. In my senior year of highschool, I focused on my core mostly. I did up to 50 sit ups. Then got to 150. Then my normal routine was 400 sit ups and I got no results in my core, my body was so used to it. I literally stopped because I would get bored or lose count. 

[*][b]Diet Variety[/b]. It’s important to get your vitamins. In college I hadn’t thought of it, but I needed calcium. I found out I needed it when my muscles began to lift objects my bones couldn’t handle. It killed my wrists. And always drink a few cups of water a day. It’ll really give you more endurance. Also, some health advice: If you eat no sweets on the weekdays but pig out on the weekends, instead of eating healthy all 7 days, you’ll be healthier and lose more weight. The reason is it’ll keep your body from getting too used to your diet. You need variety in diet as well as work outs. 

[*][b]Fists[/b]. (For you guys working on a martial arts regime) Small tip I learned on Wikihow a few years a go. If you’re looking to do martial arts, even softer/less powerful ones like Tai Chi or Wing Chun (which I’m currently learning), when you’re bored, start punching your fists together. It’ll give you good calluses in your hands. Despite fists being our main weapons, in the end they are nothing but small bones with a ton of nerve endings. You need to toughen them up.  

[*][b]Gyms[/b]. You don’t need a fancy gym membership. My father is a minister. I always used my church’s gym and all you need is a church membership. Always be respectable there please, even if you’re not a believer. Plus even without that, all you need is 2 dumbbells and some place to run. Maybe a pull up bar. Should not cost you much, if anything at all. Work out in a public park as well.

[*][b]Advice on push ups[/b]. Push ups are great for your chest muscles and good for your arms, but they’re mainly good for adding endurance to your body and not so much strength. If you’re looking for more strength (and you’re already fairly advanced), then bench press. Also, [u]don't[/u] bench your max weight twice, then wait, then do it again. That’s just wrong lol. I’ve never found out my max, because it makes no sense to learn. I can lift much more, but I always just benched about 130 pounds 15 times for a few sets. That “max” stuff is mainy for people who do “chest and arm” days. Don’t be that person.
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Hope this helps, guys!