how to get in shape with no equipment?

hello, its me here, anyhow
i've been wondering, what is a good way to get build core muscle
pretty much my resources i have are 5 and 2 weights (lul) wide open spaces and a running track within walking distance plus a chin up bar.
now what i've been doing is just a crapload of sit ups and some chin-ups

as far as diet is concerned i eat alot of real food (I'm a growing boy) but have limited my sugary treats down to about maybe 1 a day.
is what i'm doing sufficient or is there an easier way of going about this?
any advice would be appreciated, i've always had the pleasure of having a good metabolism so eating too much has never really been a problem, but after a period of eating/ drinking so much sugar it became an unhealthy amount I decided it was time for a change (we're talking 6 to 7 full pitchers of ice tea mix ice tea a DAY, all too myself, with like 4 scoops of sugar each. not to mention other stuff)

Cutting back on all the sugar is a good.

Consider walking, or jogging every day.

You won't look like a body-builder, but you will be getting sufficient daily exercise.

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Originally Posted by dreamnoob

i eat alot of real food

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uh

Push-ups, pull-ups, sit-ups/crunches, squats, lunges, running/jogging, planks, etc.

There are a lot of exercises that you can do without having to buy equipment. All you really need to do is set up a regiment of exercises for yourself that you can do every other day. Keep with that for a while, and gradually increase the intensity of your workout.

calisthenics is a good way to get overall fitness. It can be a hard way to get in shape if you are out of shape though, and can put a lot of pressure on your joins/ligaments.

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Originally Posted by grasshoppa

calisthenics is a good way to get overall fitness. It can be a hard way to get in shape if you are out of shape though, and can put a lot of pressure on your joins/ligaments.

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i wouldn't really consider myself too out of shape (i still go for long walks daily) maybe i'll try that

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Originally Posted by Carôusoul

uh

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LOL, what i mean is i eat alot of food at dinner/lunch/breakfast, but that tends to be meat,bread,potatoes,eggs,veggies(lots) etc, not junkfood.

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Originally Posted by dreamnoob

i wouldn't really consider myself too out of shape (i still go for long walks daily) maybe i'll try that

LOL, what i mean is i eat alot of food at dinner/lunch/breakfast, but that tends to be meat,bread,potatoes,eggs,veggies(lots) etc, not junkfood.

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Less bread and potatoes and you're set.

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Originally Posted by Carôusoul

Less bread and potatoes and you're set.

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but but potatoes!.. dammit i will try to refrain.
also
UPDATE: i just went for a run on my local quarter mine track by my house
i did 10 laps in 18.21.3 i consider this decent since i havnt ran like that in over..3 years now. (usually i just go walking or hardcore biking, but thats different)

I would like to prefer for GYM, I think gym has some many benefits and
it can be improve your body structure as well as you can maintain
your body well...

aye, but money..and distance are a factor for that one..

If you are into chi kung I could recommend a couple of exercises. There is a set of exercises called "The Eight Pieces Brocade" or "Eight Heavenly exercises. They are both the same thing. Anyway this is a set of chi kung exercises in a book called The way of Energy (about $10) by Master Lam Kam Chuen. The book is focused on a particular exercise called "Stands as a Tree/Stake". This exercise increases reaction speed x5!

I can attest to that through personal experience. I have also gained 20lbs solid muscle in the last three months. I began this years ago because I had anxiety attacks. Now I haven't had a anxiety attack in more than 5 years. I no longer take anti-depresants or any medicine due to my improving ability to focus and be calm at will.

Oh I gained the weight in legs, hips, back & shoulders from doing these exercises. I don't look like a body builder but I look good >;o)

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Originally Posted by Catbus

Push-ups, pull-ups, sit-ups/crunches, squats, lunges, running/jogging, planks, etc.

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That is pretty much it. The reason nearly all work out programs uses them, is because they are really effective. There are a ton of variations with them too.

Don't forget plyometrics!

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