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It uses a rep scheme called "ladders". Ladders allow you to sneak in a high number of reps overall, even using heavy weights. Plenty of rest between sets. On the heavy day you end up doing 75 clean/press with heavy weight per arm. And 75 pullups. I never realized there was so many reps until i actually added it all up.
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Seems like a lot of effort without much improvement. Have you considered counting calories in addition to the work you are doing?
I have. It's always the hardest part, and I understand it's what I need to work on. Also, I wasn't focusing much on diet early, because I was just establishing the fitness habit. Now I'm turning more towards the diet side.
Then I've started calorie counting after readin this post 5 weeks ago: https://news.ycombinator.com/item?id=17391567
I've lost 4.5kg since then (I guess that is about 10 pounds?).
I wasn't really overweight before, but it's the first time my girlfriend said I look good in years :)
It's also a good motivator to stay active: When I eat too much one day, I can go run for an hour to make up for it.
The only difficult part is estimating calories in restaurants -- who knows if that dressing contains one table spoon of olive oil or three? (Funny enough, around here only fast food restaurants bother to provide nutrition info on their website)
Since I prepare most meals myself, that isn't that much of an issue, though.
- Walk around 5kms/day
Generally I get up very early and do 35 mins on a stationary bike with intervals of sprinting. I don't do this for fitness reasons as getting your heart rate up for 30+ mins in the morning, at least for me, leads to better concentration when I'm working as in better focus to do hard mental tasks. After the bike I do all the above bodyweight exercises, usually 3 sets of as many reps as I can, holding as long as possible on the failure rep. Saturday I mix it up by going to a gym and doing weight training. Sunday I don't do anything except recently I'll do hikes and swimming because it's the summer. I used to go to the gym every morning but replaced it with bodyweight exercises because of time reasons. They're much harder to do as well, took me weeks to be able to do proper pull ups and hanging leg raises.
You can do this by buying dip bars for dips and rows, and building or buying any tall freestanding bar for everything else. If I lived near a public pool opened early in the morning I would swim instead of using the bike.