How to put on more muscle and get rid of a GUT?

The Prison Workout: A Total Body Exercise Routine

Some prison inmates have nothing but a sink, a toilet, their bed, and

a few square feet of space at their disposal. They need an exercise

routine that can be done in a confined space without equipment. The

"Prison Workout," which was nicknamed by some people who saw prisoners

without access to weights doing it, is designed to develop strength,

endurance, speed, agility, and balance. It also produces gains in

muscle, losses in body fat, and plenty of stamina. It is a total body

and cardio workout.

The Prison Workout consists of one classic exercise, the "burpee." This

exercise works your chest, arms, front deltoids, thighs and abs. The

burpee is a six-count exercise:

1) Stand with your feet shoulder width

apart and your hands raised over your head. Then squat down and place

your palms on the floor by your feet.

2) Kick both of your legs back so that you're in push-up position.

3) Bend your elbows and lower your

body until your chest touches the floor.

4) Push yourself back up.

5) At the end of the push-up, quickly pull both knees into your chest

while keeping your hands on the floor. You're jumping back into the

squat position of step one.

6) Stand straight up by straightening your

legs and throwing your hands in the air over your your head. You're

now in the position that you started in. You can make the burpee more

advanced and increase the explosive power in your legs by jumping

into

the air as you stand up. The Prison Workout is done in descending

sets. For example, begin by doing 20 burpees without stopping. Rest

30

seconds, and then do 19 burpees without stopping. Rest 30 seconds and

do 18 burpees. Continue doing descending sets until you get down to a

final set of 1 burpee. That makes a total of 210 burpees. For most

people, 20 sets will be too much to start with. In that case, pick a

lower number of sets like 15 or 10 or even fewer for your first

workout. Then add a set every 1-2 weeks until you reach your goal. In

prison, doing 20 descending sets without stopping is the minimum to

be considered a "man." If you can do 25 sets, you're considered to be

pretty tough, and, if you can do 30 sets, you're considered a "stud."

If you're doing other exercises in addition to this workout, do your

burpee workout 3 times per week on cardio days. If some of you who've

read this far are thinking to yourselves, "This Prison Workout is too

easy. I'm looking for a man's workout," try one of these advanced

variations of the basic burpee.

1) If you have access to pull-up bars,

at step 6, jump up and do a pull-up. That will add 210 or more

pull-ups to the workout.

2) Place dumbbells on the floor.

Use the dumbbells as push-up bars for steps 1-5. At step 6, clean the

dumbbells to your shoulders, press them overhead, and then set them

back down for the next repetition. In other words, add an overhead

press to each burpee. Be sure to use the solid, hexagonal dumbbells

rather than the adjustable kind. By itself, the Prison

Workout will strip fat from your body, add muscle, and build stamina.

Alternate it with a weight training routine, and you may be mistaken

for a Greek god, or, at least, for an ex-convict. If you can follow

simple instructions, then you can build a HEALTHY, HIGH-PERFORMANCE,

ATTRACTIVE body in the comfort of your own home using ONLY bodyweight

exercises.

Lift heavy weights and do a lot of rep's. this will build bulk muscle. this type of muscle will give you strength and power . don't lift low weight and do a lot of rep's that will build lean muscle (the kind that boxers have) this is muscle for endurance and stamina. if you want to loose a gut do some cardio but not too so you can build muscle.