Anybody have a General routine to build body strength and muscle tone?

Ok. Basically I'm looking for some sort of bodyweight routine to help increase strength and muscle tone. I already get 30 minutes of cardio a day. My schedule is increasingly busy and I simply don't have the time or money to get a hold of any weight equipment (such as a gym membership.) And being that Penis Enlargement takes up a good part of my free time I was hoping that someone could show me a little morning routine that is somewhere around 15-20 minutes that I can do by myself when I get up. Thanks for any help guys!

Well, calisthenics will build a certain amount of strength and muscle mass over time, and they are easy to do because you don't need weights.

Upon waking, you can do:
Upper body:

Push-ups (there are all kinds of push-ups you can do, just mix them up) You don't have to go until failure every set, you can do that for the last set.
You can also alternate and do military presses with the push-ups. By supper-setting the two, you will build great muscle endurance.

Lower body:
Jumping squats/wall squats
Lunges
Jumping jacks
Mountain climbers
The Rower (abs)
The v-up(abs)

There are tons of little workouts that you can do which don't require weights which in turn will get you stronger. Check this website out unless you haven't yet http://www.exrx.net There is infinite info on this site about everything to do with exercise.

BTW if you plan on building muscle mass, which in turn can make you stronger, you should get enough protein in your diet to sustain that goal. There are tons of supplements out there that will help you obtain your fitness goal.

hello i am a fitness instructor in england,doing 30 minutes of cardio is good everyday but doing that you would be working your lungs alot more and just ther basi muscles of that cardio excercise you do yes it will tone you up,but not as much as circuit training,doing cardio like running or riding youd have to do a hell of alot to get some quick gains in tone,it still tones yer and burns fat but not as easy,doing 30 minutes of cardio a day is not enough to burn fat ,the body burns calories of what you have eaten up untill about 30 minutes which then it starts entering you naturall fat reserves so you would need to do about 45 minutes or more to get any benifit but you havent got time,so i wouls suggest acicuit training workout,its far more enjoying and you dont need any equipment in mosy excercises or you could use things round the house like you chair for tricep dips or decline incline pressups which you would put your feet on ,,,circuit training is quick and i gaurenttee you dont need to do loads of it before you tone you could do a set routine in the morning,in 20 minutes and do that everyday as you would improve on your excercises the good thing isd you can do more because youre capable of doin them faster and you would only be getting better rather than havin to do more than 20 minutes,,i swear you do this for a month and you put the effort in you will notice a great difference in tone and you will feel alot better remember no pain no gain learn to love it,,,it is your freind,,,do this for a month and let me know how you get on you will tone and you will lose weight depending on if you are over weight then you will lose itr alrthough it is timed below the fat burning zone the excercises r intense and you will lose,,if you are skinny you will put shape on and tone,,,,

routine..

2 minutes pressups straight arm

3 minutes situps,, hands in collarbones all the way to you nees try and use some weight on your feet or put them under a couch

2 minutes tuck jumps stanfdin on a flat area jump and bring your knees to your chest off the ground hard excercisee great one and works my favourite

2 inutes tricep dips using a chair or raised surface behind you put u arms behind you flat on surface nd do like a pressup but the other way round face up kee legs straight

3 minutes crunches lieng down with your bottom back center at the floor you raise your legs and touch you toes with only you back on the floor some skill is recuired but you will get better with practice i found these hard at 1st because i had long legs and had trouble with balance but great excercise

2 butterfly jumps like a tuff jump you l be exhausted off tha but these are easier its a jump but you wave you arms both and you legs as fa to the side as you can when you jump

notice these excercise go in turn arms stoma ch and legs you will be working all the major musles and the smaller ones good combination if you unsure of the excercise ask soemone you know they should know dnt forget to do a little warmup before few strecthes jog on the spot basic stuff and a good strecth 30 seconds on each major muscle afterwards this should take you 20 minutes and its quite intense but youll feel great after doin this it mite be hard at first but push your self and do it you le get used to it and you will notice good gains after a month

sawyer said:

hello i am a fitness instructor in england,doing 30 minutes of cardio a day is not enough to burn fat ,the body burns calories of what you have eaten up untill about 30 minutes which then it starts entering you naturall fat reserves so you would need to do about 45 minutes or more to get any benifit

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Think you need to get yourself on a refresher course as the above is incorrect.

prince Albert said:

Think you need to get yourself on a refresher course as the above is incorrect.

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The bodies immediate source of energy is creatine phosphate. It then goes into use carbohydrates as its main and preferred source of energy by glycolosis in the muscles and blood. Fatty adipose tissue is the last fuel it uses and it does take about a good half-hour to 45 minutes to do this depending on your intensity and other variables of the person. However, 30 minutes of intense cardio 4-5 days a week should def put someone in a calorie deficit and burn some fat. He was sorta half right.

Juggers said:

The bodies immediate source of energy is creatine phosphate. It then goes into use carbohydrates as its main and preferred source of energy by glycolosis in the muscles and blood. Fatty adipose tissue is the last fuel it uses and it does take about a good half-hour to 45 minutes to do this depending on your intensity and other variables of the person. However, 30 minutes of intense cardio 4-5 days a week should def put someone in a calorie deficit and burn some fat. He was sorta half right.

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If the goal is fat loss then low intensity cardio first thing on an empty stomach will get you into the fat burning zone very quickly,30-40mins daily is more than enough.

Go to any bb forum and you will see this is the normal protocol for fat loss when cutting,its the approach i use and it works very well.

So, all things considered... what works best overall would be like stationary bike or elipticall for 45 mins in the morning before first meal ? 5x a week ? 7 ?

Won't one also burn off some muscle fibres too along this process ?? I tend to worry about this alot cause i know what i went through for years to get the muscle mass that i have now.

I could never get the "fat burning zone" with all this max heart rates or 60/70% of it or whatnot, it's almost like rocket science these days to get ripped.

Damn, you have to eat like 6 to 8 times a day, count the damn grams of efa's, proteins, carbs etc and be like overwhelmed in numbers and food all day...ufff how the hell can you dudes follow this kind of plans and still have a job for 8+ hrs a day and a life ?? Please tell me how one can go about shedding fat off maintaining muscle mass ( if at all possible ) and without going bananas over counting everything. All this and 6 to 8 litres of water a day is driving me mad i tell ya...

Sorry for the thread hijack here but it is in context with original question.

Peace

Mike

Mike some have whey in water/glutamine before morning cardio,i used to do that,but that will cause an insulin response which will slow down the fat burning process.

As long as the cardio is low intensity and not longer than 40 mins then there should be no worry about catabolism.

Walking is ideal,steady pace.

Immediately after you want to get some food in,50g of complex carbs and 40g of protein is a good starting point.

Oats and a whey shake in water for example.

prince Albert said:

Mike some have whey in water/glutamine before morning cardio,i used to do that,but that will cause an insulin response which will slow down the fat burning process.

As long as the cardio is low intensity and not longer than 40 mins then there should be no worry about catabolism.

Walking is ideal,steady pace.

Immediately after you want to get some food in,50g of complex carbs and 40g of protein is a good starting point.

Oats and a whey shake in water for example.

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Cool suggestions mate, thanks.

Also, do you cooke the oats b4 blending them in the shake or do you consume it raw? (That is, IF you do blend them together which may not be the case.)

Walking??!! Only??!! This will shed stuborne localized fat if done b4 morning food? Geez i always thought cardio would have to be a lot more intense than walking but it does the trick then why complicate things right?

Peace and many thanks again.

P.S. would clen help in your opinion?

listen more than anything i tryed to motivate the guy and the above is correct he just wants to tone up read it its more motivation than anything and angone ere im proffesional runner of mile which my pb is 4 min 10 so i musnt be that bad < :cool:

yes im most proably the fitesst man on this site so less the cheek

excuse the swelin on me head there jus was bit pd off were all buddys on here and here to help each other