Diet: Do not eat greasy food.

You can't drink anything except water

Including cooking, you can't eat it.

Plus aerobic exercise

For example: running

rope skipping

soccer

Basketball and so on

Leg training can be done by sprinting (or squatting in the same place)

Abdomen can be used: roll the abdomen.

Liangtouqi

You can also watch Youku's "Abdominal Ripper" push-ups to practice your chest and back (each group of push-ups is exhausted)

If you want to practice and really build muscles, you still have to rely on equipment.

(You can't find any action on Youku. )

I hope I can help you.

... I wish you early success ...