Workout Help...

[Broken_Link]

Hey guys. I could really use some help here when it comes to planning a workout. What I'm really shooting for is to loose some body fat and replace it with muscle. I don't want to be "big and buff," more "lean and cut." The problem is, I absolutely have to work at home. I have no way (whatsoever) to get to a gym, and the equipment we have here is limited to an old, somewhat lacking, weight set. We don't even have a treadmill. Now, in the summer, I usually go for a mile or so bike ride every few days. We live out in a rural area, so there's plenty of uphill/downhill variety. But, in the winter, I'm pretty much just stuck inside. Do you guys have any suggestions as to how I can get a full body workout that will show results out of the limited resources I have? Let me say that I'm not looking for a quick fix. I know I'm going to have to put a lot of work into it if I want to get the results I'm looking for. And I know nutrition is a big part of it as well. I've been adamant at avoiding high sugar/fat foods and drinks. I know there's more to a healthy diet than just that though, so if you feel like sharing any tips on that subject as well, please do so. Any and all help is appreciated.

[Phaedrus49er]

I'm currently designing a program for a friend in a similar situation. Her assets include:

5' 5"-ish
130lbs
36C-28-36

Wait, whoops, wrong list

--stretch bands
--physioball
--foam roller
--jump rope
--tennis balls
--nephew's jungle gym apparatus
--lots of open countryside with similar weather issues

Obviously, there will be a lot of bodyweight work, and there are plenty of resources here and elsewhere for compiling and completing bodyweight-only programs (CrossFit would be my second suggestion, especially for energy system work, after searching through this forum followed by a quick look at T-Nation). You might also look at gymnastics-style strength training (like this Chris Sommer article). Sometimes, having no gym creates more possibilities than having a gym but requires some creativity when thinking about how to orient your body. Then there's always manual labor--I keep bugging this friend's dad to let me chop the HYOOGE pile of wood out behind the house. Are there big rocks lying around? Maybe a wheelbarrow with stuff you can load up in that? Stuff you can drag? There are several people on here who are big into strongman-type training as well, so dig around a little here.