My 2019 Body Transformation: Bodyweight Only (No Gym)

1 year body transformation

My body transformation in 2019 was one of the most up and down changes in my life. From rock bottom to my best physique, performance in training, and how I feel!

More or less, I have always been in good shape for years. But 2019 started out as the year when I was completely out of shape, as you can see in the picture above. And honestly, I don’t know how I gained that high body fat, as someone who always trains and cares what he eats.

The answer was simple and clear. Everything in my life was falling apart. I started training again, but the progress was so slow. Besides that, everything else was only getting worse.

But I didn’t give up!

As life continued to shatter me more and more, I kept pushing myself more, training harder and eating better. Shortly after, in late 2019, I got in the best shape of my life. I didn’t give up and life started to get better and better.

Also, my inner transformation was even greater than my outer transformation.

And long story short, 2019 ended as one of the best years of my life.

Here are more details about how I felt and what I did to improve myself and my life.

The Beginning of 2019 and My Body Transformation

2019 began as one of the worst years of my life. And as time went on, it became worse and worse in almost every aspect of my life. At that time, I focused mostly on my fitness goals to improve my life. Even if I was consistent for MONTHS with proper training programs and diets that I followed, I just couldn’t see the results I wanted.

Since I was completely out of shape, I started with a simple training program. I did push/pull/legs split with only basic bodyweight exercises. So I did only push ups, pull ups, and squats.

The Basic Bodyweight Program to Get Back in Shape:

1. Push day: Push ups – 200 – 500

2. Pull day: Pull ups – 100 – 250

3. Legs day: Squats – 200 – 500

I followed this program for a few months. As time went on, I was increasing the volume workouts. I got bigger and gained some muscle, but my body fat was still high.

Then I decided to change my training program.

I continued with push/pull/legs split. But I added harder variations of bodyweight exercises and also cardio and abs finishers to improve my condition and burn extra calories. But most importantly, I also started eating better and much cleaner.

And this was my body transformation after several months of push/pull/legs bodyweight training programs:

body transformation summer - fitsistence

Body transformation after several months of bodyweight push/pull/legs training programs.

I got bigger, leaner, and stronger than at the beginning of the year for sure.

But progress was still so slow.

I just couldn’t drop that body fat to get lean enough to see my abs. No matter how hard I tried or what I tried!

The Breaking Point

As the year progressed, at the end of the year, life just couldn’t get any worse. Everything that could go wrong, went wrong. Even worse, all that hit me at the same time.

I am not going to talk about all the problems in my life here. It’s enough to know that even if almost nothing went right in 2019, I tried so hard to achieve my fitness goals.

If nothing else!

But even that couldn’t go right. Even if I was very dedicated and consistent.

Then one day, when it all hit me at the same time. A day when misery and anger couldn’t have been worse. The roller-coaster of emotions has broken me into the smallest possible pieces. I cannot explain how bad it is to feel sad, desperate, miserable, lost, weak, and angry at the same time. Without any desire, vision, ambition, and optimism for life.

But then, when things just couldn’t get worse and when life hit me the HARDEST, I decided to strike back as hard as I could!

So I decided to take an extremely difficult challenge with only one purpose. To make progress rapidly fast!

“The hardest choices require the strongest wills.”

7 Day Challenge:

I was in pretty good shape at the time, even if I wasn’t that lean. So I decided to do 1000 reps every single day.

For the first 7 days of the challenge I did:

1. Warm up:

  • Muscle ups – 20

2. Upper body (10 circuits of 10 pull ups, 20 dips, 10 chin ups, and 20 push ups):

  • Pull up/chin ups – 200
  • Dips – 200
  • Push ups – 200

3. Lower body:

  • Jumping squats – 100
  • Alternating jumping lunges – 100

4. Abs:

  • Hanging leg raises – 100
  • Hanging knee raises – 100

This was extremely hard and after the 7th day, I decided to split upper and lower body, abs, and cardio workouts. I also stopped doing muscle ups because my hand skin was ripped.

Then I continued with a new split:

30 Day Challenge:

Day 1: Upper body:

  1. Pull up/chin ups – 300
  2. Dips – 300
  3. Push ups – 300

That was the total workout volume. But every time I did different reps, sets, supersets, and circuits to complete that volume.

Day 2: Lower body, abs, and cardio:

1. Superset 1:

  • Jumping squats – 100  +
  • Leg raises – 100

2. Superset 2:

  • Alternating jumping lunges – 100 +
  • Bicycle crunches – 100

Supersets were done in like 5 – 10 supersets of 10 – 20 reps per exercise.

3. Cardio finisher (10 fast circuits in 10 minutes):

  • Burpees – 5
  • Mountain climbers – 10
  • Jumping jacks – 15

NOTE: The challenge was focused on high intensity, high volume, and high workout frequency. I did basic bodyweight exercise, never trained more than 2 hours, and never did sets to failure. That enabled me to recover faster and be ready for tomorrow’s workout.

Even if my training routine was extremely difficult, I ate less than usual. I ate 2-3 fulfilling, healthy, and balanced meals a day. Meals included foods like eggs, oats, fruits, vegetables, lean meat, etc.

If you want to learn more about how to get a ripped and lean body faster, download my free guide. You will receive a 7 day challenge suitable for beginners or advanced. You will also receive tips that will help you to make progress and get results similar to my body transformation.

To get a bodyweight transformation program that is customized for your specific goals, you can apply here.

The Results of my Body Transformation

After only 3-4 weeks of the challenge, I achieved the best results in terms of how I look, feel, and training performance.

And these were the full results of my 2019 body transformation:

  • Dropped body fat to about 11-12% – Before that, it was about 18-20%;
  • Finally was able to see my abs – Before that, I couldn’t see even 1 ab;
  • Waist size dropped to about 77cm – Before that, it was about 86cm;
  • Weight dropped to about 70kg – Before that, it was about 76kg;
  • I began to feel positive, optimistic, good in my own skin, proud of myself, and ambitious again – Before that, I felt weak, lost, angry, miserable, and desperate.

2019 body transformation only bodyweight no gym - fitsistence

“In order for the light to shine so brightly, the darkness must be present!”

As you can see, my results did not happen overnight. Even if I had been training for years, it was still difficult for me to achieve my fitness goals.

Yes, I fought multiple battles at the same time.

But I didn’t give up.

And guess what?

I achieved my fitness goals. And with that, I started feeling good and positive again after months of misery!

Don’t wait for life to break you. It will break you sooner or later anyway.

Start your transformation right now.

And never give up on your goals, no matter how hard or difficult circumstances or life is!

DON'T KNOW WHERE TO START AND WHAT TO DO?
Download FREE program: 4 Week Bodyweight Workout Plan
We respect your privacy.