Need a weight-less routine (using body weight only)

[slothasor]

hey, im on a pretty stable diet, and do cardio 5 times a week, now all i need is a muscel building routine. at this time i have no money for a gym membership, and probaly wont be able to get free weights for a month or two. so im basicaly looking at pushups, crunches, and general stuff using my own body weight.

i mainly want to work the big muscels (not exactly sure which ones those are though) to help increase the metabolism for weight loss. so im looking for the most efficent workouts, and an idea of how many reps/sets i should start with (currently not muscular at all, can only do 10 pushups in a row)

im also 6'4'' 220, want to be at 200 by the end of summer.

 

[patesguy]

im also 6'4'' 220, want to be at 200 by the end of summer.

ok i have heard great things about this workout. many pro boxers use it... it is called HOC (High Octane Cardio) otherwise know as "Roadwork"

The basis is cardio but it helps train muscles as well. Ok you said you run... good!! so what we are going to have you do is about every 100 yards, quarter mile, or whatever stop running and bang out 10 pushups then get up and start running again, next 100 yards or so stop and do 20 crunches, then run another 100 yards and do lunges... next 100, then do something else... you see you use your cardio and also build muscle. you will lose fat quickly using this since you will be working hard the whole time. If you are running around a track you can invest in some dumbells and set them every quarter lap and do should raises, military presses, curls, tricep extentions, or alot of other things... give it a go... i promise you will be tired when your through and youll feel the burn!!

 

[gymcoch]

Sloth, you MUST check out the FREE mini-course I wrote for all of the people asking the same question you are. Just send a blank email to gymcoch@sendfree.com
You will get Pat 1 of the workout sent to your mail box shortly after. Part 1 alone has about 10 different exercises for you to do at home with NO WIEGHTS!
Check it out! Again, It's ABSOLUTELY FREE! About 20 people from this forum have already signed up to get the info.
Patesguy-looks lilke a killer workout, but I don't think it will build much muscle. There is no overload.

 

[patesguy]

Patesguy-looks lilke a killer workout, but I don't think it will build much muscle. There is no overload.

Well at the end of his post he said he wanted to get down to about 200 lbs... so 20 lbs of fat loss and lifting even moderate weights will help tone and build muscle...