As 11001001 you gotta tear muscle to build it up - but to tone get a light weight (one that you can lift with a slight strain) and do lots of reps this will help tone any exsisting muscle....as for getting fit a friend of mine who does marathon running sets out once a day from his house and just picks a direction he keeps jogging that way till he throws up then turns round and runs home....not healthy (or pleasent) but will get you fit quick

v_Ln