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Anonymous
Get ready for a wholesome serving of /fit/ pasta:
If you can't get access to real weights: http://trainforstrength.com/workout1.shtml
If you can get access to real weights (aka. a barbell with a bench and a squat rack): http://forum.dutchbodybuilding.com/f141/mark-rippetoes-starting-strength-routine-63770/
For cardiovascular health, google HIIT. If you think you can handle it, look up Tabata intervals too. This will place your physical endurance for above the general populace's and wreck fat like nothing else.
Alternate between lifting and cardio, doing one every other day, and the other on the other days, with a day of rest. This mean three days a week you lift and three days a week you do cardio.
http://www.t-nation.com/readArticle.do?id=459493 ^^^ Live by this.
I immensely recommend getting hold of some equipment since body weight exercises are shit by comparison.
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