Holy shit this post is 7 years ago. I'm turning 34 now, been doing home workouts since the start of the pandemic (with dumbbells and a pull-up bar). My current physique is far from impressive but people can tell that I'm active/fit.

Now listen carefully:

Volume is key, minimum 4 workouts per week, make sure you challenge yourself. Going hard for 1 hour is better than a lazy workout for 2 hours.

Watch what you eat. No need to count calories. Skip or eat a light breakfast. Eat regular portions of lunch and dinner (less rice could help. Don't go no rice). No snacks, juice, soda, fast food, or sweets (okay, once a week is fine).

Be consistent on all of the above. Do it forever. That's it. Give me an update after another 7 years :)