Need Help

[mat36]

Hello to everyone,
The question or questions are as follows,
1.To lose 30 of fat and keep it off,any ideas on routines and nutrition because I work from 3pm to 11pm, 5 days a week?
2. How do body weight exercises help you gain muscle and are there movements and routines that does this?
3. Any ideas on how to increase reps on my hindu squats, which is about 30 to 40 reps for about 3 sets. My hindu push ups are about 15 to 20 reps for about 3 sets.
4. Do you alternate the types of push ups and squats or get to a certain number consistantly then alternate?

[juggledex]

Here's some quick answer. If you have any follow-up questions, go ahead. This will better help us to understand what you are looking for.

1. Lifestyle changes. The way you eat, train, sleep, etc. now dictates that you carry this 30lbs you want to lose. The solution may no be as bad as the previous statement makes it sound. Examples are as simple as only drinking water (no other liquids) and about a gallon a day. Breaking up our meals into more, smaller meals every 2-3 hours. Properly timing when/what you eat (carbs early, no carbs for the last half of your meals). Walk to work, take the stairs, etc. This is called non-exercise physical activity (NEPA). It's all the things you can do throughout the day to burn calories without actually exercising. Over time this can be a LOT.

2. BWE's work the same as any strenuous exercise, and there really isn't any trick to it. If you go to a gym and do bench press you will get stronger then add more weight to the bar to keep adding more muscle. This is the same as doing a push-up until it's easy, then adjusting your leverage (raise feet) or slowing the lowering phase to make it more difficult. There is always something you can do to make it harder, just use a little creativity or the 20 Level Challenge. Also...
http://chrisholden.net/fitness/big9.pdf

3. Do more sets of less reps for the total number you want to do. Over time, this should condition your body to respond to more reps.

4. Not totally sure what you are asking here. Sounds like that's something more up to you.