You must have to exercise daily for at least 11 mins nonstop or for 30 mins with taking 3 brks of 2 mins in between evry 10 to 15 mins.
And diet should include olive oil,brown bread, green leafy vegetables,fruits and most important is consistency.
Do it for just 21 days religiously.
That's it.
Next Steps
minimum 50 pushups daily
Health Tips
don't do extra ,stop when feels very lethargic.