The No Gym Workout

Using free weights and the exercise machines at a gym is considered the most efficient and fastest way to build your muscle strength and increase your metabolic rate, but what if you don’t have access to a gym. There are several reasons that you may not have access to a gym but there are still ways to get a good strength-training workout.

The primary factor in increasing muscles is resistance. It doesn’t matter what you are using for resistance, but if the level of resistance doesn’t increase over time, then your workouts will not provide you with the maximum benefits possible. So whether you are using exercise machines, free weights or just the weight of your own body, it is important to find ways to increase the resistance during your workout.

When exercises are performed correctly, you will see increase in lean muscles and metabolism. These goals can be accomplished without the use of the specialized exercise equipment that you will find in many gyms. These types of exercises can be done anywhere such as your living room, backyard or in a hotel room while you’re traveling. Really, you just need to use your imagination on ways to provide the resistance that you need.

Before starting your workout, always remember that the rules for warming up your muscles before starting your workout and then stretching and performing a cool down after you are done are very important. These rules apply when doing any exercise at any time and are very important to prevent injury.

Leg Exercises – Squats and Lunges


Squats help build your thigh and glute muscles while also helping you improve your endurance. When doing squats, place your feet so they are about shoulder width apart. Keep your back straight and your head up while you perform this exercise. If necessary, you can hold onto something like a desk or door jamb to help you maintain balance.

Once you are in position, begin lowering your body by squatting. When the tops of your thighs are parallel to the floor, hold the position for a few seconds and then stand up to return to your starting position. Use a steady fluid motion and remember to breathe correctly. Inhale while going down and exhale as you stand.


Lunges help strengthen your abdominals, glutes and hamstrings. Stand using correct posture, no slouching. Now place one leg forward and the other back with about 2 to 3 feet distance between your feet. The further apart that you place your feet, the more your hamstrings and glutes will have to work. If you haven’t done lunges before, it is better to keep this distance smaller since you really need to give your body an opportunity to build some strength in these muscles.

Keep the muscles in your abdomen tight and your chest up. Lower the upper part of your body down while bending your legs. When you are lowering your upper body, be sure to stop before your knee goes beyond your toes and try to keep your back straight. Hold the position for a second or two then push your body back up with your leg muscles. Do several reps for one leg and then repeat the process with the other leg. Here’s a video on how to do lunges.

Back Exercises – Chin Ups and Bent Over Row


Chin-ups provide an excellent upper body workout by targeting the biceps, deltoid and lat muscles. You can use a chin-up bar that is specifically made for a doorway or you can grab the moulding of a door frame. Place your hands using an under hand grip and let your body hang thereby stretching your lats. Slowly pull your body up until your chin is level with the bar or bottom of the door frame.

Hold your body in this position for a second or two and then slowly lower yourself back to your starting position. When doing chin-ups don’t swing your body or use any type of momentum to pull your body up, just use your muscles.

Dumbbell Bent Over Row

For the bent over row exercise, you will need a dumbbell or an item that has some weight that you can easily hold such as a book or bottle of water. You will also need to use something sturdy such as a bed or possibly a chair.

Position yourself so that your right hand and right knee are braced on a bed or similar sturdy object. Pick up your dumbbell with your left hand. Slowly raise the dumbbell to the side of your chest bending your elbow. Remember to keep your back straight. Lower the weight back down until your arm is fully extended but don’t go any lower. As usual, do this exercise with a fluid movement.

While doing this exercise, concentrate on your back muscles. Do several reps with your left arm and then adjust your position so that you can repeat the process with your right arm. The following video will show how this exercise can be done and is only a few minutes long.

Chest Exercises – Push Ups and Dips


Push ups are great for building the muscles in your upper arms, chest and shoulders. Lie on the floor face down and place your hands about shoulder width apart. Your palms should be turned slightly inward. Push your body up until your arms are straight, no bending at the elbows. Try to keep your body straight, so no sagging or arching in the buttocks area. Lower your body and repeat the process for repetitions.

If you want more challenge when doing push ups, just use something to elevate your feet, such as a sturdy stool or stair step. Just place your toes a the stable elevated surface. Straighten your body and place your hands on the floor at about shoulder width. Lower your body by bending your elbows until your chest touches the floor and then push back up to return to your starting position in a fluid motion.


Dips can be done with a sturdy chair or between 2 sturdy chairs or with surfaces that will provide stability. This exercise is another great one for the upper body. Dips will work all the muscles that push ups work.

There are different variations of this exercise but this will provide you with the basic concept. If you are new to this exercise, start by sitting in a sturdy chair that has arm rests. While sitting in the chair, place your hands on the arm rests. Raise yourself by pushing up with your arms until they are fully extended. Then lower yourself until you reach the chair seat. Look straight ahead while doing the exercise and don’t let your body bounce at the bottom of the movement.

After you have been doing this exercise for a while you can make some slight changes to positionings which will increase the difficulty and make your muscles work harder. See the following video which will describe some of the simple changes that you can make to increase your workout with this exercise.

Adding Weight

For the most part, using the weight of your body will provide enough resistance for an effective workout, but to build stronger muscles you will need to use additional resistance over time.

For added resistance, you just need to add some additional weight which is easy to do. You can use anything around the house that you can find that is easy to hold in your hands such as heavy books or water bottles. If you want, you can buy some cheap dumbbells or even ankle weights. When doing chin ups you can use a backpack that is filled with books to add some additional weight.

Use your imagination and see what you have that might work. You’ll be surprised with what you can come up with and by adding more weight gradually you’ll be able to build your muscles and endurance.

So, in conclusion…

It might be more efficient and faster to build muscles at the gym, but you can also do quite effective workouts without a gym. This is a major advantage if there are no gyms in your area or if you don’t want to pay for a gym membership fee. Remember to do your workouts on a regular basis and not to over extend yourself. Each workout brings you closer to having the muscles and body that you desire, so keep doing those workouts!

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Muscle Development Tips That Will Work Starting Today

Building muscle mass is highly enjoyable when you learn how to do it correctly. You will love the workout you are getting, the results you are receiving, and the benefits you are reaping due to building muscle. Before you do anything else, you need to learn which exercises best fit your needs, and the following tips will help you do that.

A lot of people who exercise end up putting more emphasis on speed than they should and less emphasis on technique than they should. Focusing on technique while doing your repetitions more slowly will significantly improve your results, regardless of the exercise you are working on. Take time to be certain you are doing the exercise correctly.

TIP! It is essential that you consume enough vegetables. Most of the muscle building diets ignore vegetables and focus more on proteins as well as complex carbohydrates.

You must warm up properly before starting any exercise. As muscles grow stronger, they are more stressed and prone to injury. If you warm up, injuries can be prevented. Warm up by completing a cardio exercise, such as running on a treadmill, for 10 minutes before you begin weight training, and then start off with some light reps to get into the groove.

Keep in mind the “big three” and make sure they’re in your routine. Dead lifts, squats and bench presses are important because they build bulk. These exercise add muscle mass, improve balance, and make your body stronger and more agile. Try to include variations of these workout staples each time you exercise.

Try to change your routine. Doing the same exercises each day can get static and dull so switch up your routine to keep it interesting. Engage in different exercises each time you workout to ensure you work different groups each time. This not only keeps your workout challenging, it keeps it interesting and exciting.

Muscle Mass

If you are getting ready to run in a marathon or do something similar, do not try to increase your muscle mass. Cardio exercises are excellent for overall fitness, but intense cardio workouts will interfere with efforts to bulk up your muscles through strength training. If increasing muscle mass and strength is your primary goal, stick with resistance training.

Eating ample amounts of protein is essential to building muscle. An excellent method of consuming an adequate amount of protein is by making use of supplements, such as protein shakes. The best times to consume these supplements is right after working out and before bed. You must consume about one shake a day. However, if you want to gain mass as well as muscle, you can have up to three milkshakes a day.

TIP! You also need lots of carbs when building muscles. Carbs provide energy to your body, allowing you to make it through your workout.

If you want to add bulk, it is important to do bench presses, squats and dead lifts. Combining the three can help you get fit quickly and will constantly build muscles. All other exercises should be centered around these three.

Pre-exhaust is a useful strategy you can use if a certain muscle group is giving up on you early and reducing the effectiveness of subsequent exercises. An example is perhaps, biceps that fatigue well before your lats during rowing. The way to get around this is to isolate the problem by doing an exercise that targets the problem muscle group. In this case, you can isolate the lats by doing lat pulldowns. Your lats will already be tired, allowing your biceps to keep pace with them as you exercise.

Cardio Exercise

TIP! Make sure that workouts never exceed one hour in length. The body begins to produce more cortisol, a stress hormone, after sixty minutes of working out.

It feels great to be healthy, and building lean muscle is an important part of that. Doing weight training with cardio exercise helps you achieve better results faster than just simply doing cardio exercise and nothing else. If you combine them, you’ll have a healthier you in no time.

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Tips To Build Muscle Mass Quickly And Easily

Are you prepared to start your muscle building journey? You may just need the right kind of information and the right kind of advice. Here are some smart tips for building muscle that you can use as early as today. Achieve your desired muscle results by reading and following their advice.

Vegetables are an essential part of your bodybuilding nutritional diet. Vegetables are sometimes lost in the push for complex carbs and high quality protein to fuel weight training. There are many nutrients in vegetables that can’t be found in some foods with high protein. These are also wonderful sources of natural fiber. Fiber helps your body be more effective in utilizing protein.

TIP! Make the “big three” exercises a staple of your workouts. Dead lifts, squats and bench presses are important because they build bulk.

A lot of people fail to use proper technique when lifting weights because they are too focused on speed. Regardless of the exercise performed, the repetitions should be slower while you focus on the technique. You are sure to get better results using this approach as opposed to churning out an equal number of repetitions quickly. Take time to be certain you are doing the exercise correctly.

Focus on the deadlift, the bench press and the squat. These key exercises form the foundation of any good bodybuilding routine, and rightly so. They are proven exercises that increase bulk, build strength, and improve overall condition. These exercises should always be included in some form or another.

Make sure to research the best exercises for increasing muscle mass. Different exercises target different things; some may work on muscle development or toning. It is important to be certain that you are using techniques that offer variety and that you work multiple muscle groups, rather than just one or two.

TIP! Consider all the potential problems of the long-term use of creatine in your muscle building regimen. These supplements can be harmful if you have any sort of kidney issues.

It is important to warm up your muscles with stretching exercises to avoid injuries. As your muscles increase in strength, they will begin to suffer further stress and be more likely to be injured. Taking the time to warm up can prevent such injuries. Warm-ups consist of light exercise followed by warm-up sets of exercise. Don’t lift weights until you’ve completed your warm-up routine.

Include the “big three” exercises in your exercise regimen. Bench presses, squats and dead lifts help build bulk. These types of exercises help add bulk in addition to strengthening and conditioning your body. Every muscle development workout should include some combination of these three exercises.

When you are designing a diet for a muscle-building program, carbohydrates are important. Carbs provide energy to your body, allowing you to make it through your workout. Otherwise, your body will break down your stored protein and muscle for energy instead. Consume enough carbohydrates so that you can function and make it through all your workouts.

TIP! Eating enough protein is a great way to build muscle. Many muscle builders rely on supplements and shakes to get all the protein they need.

Training muscle groups which oppose each other, such as your chest and back, is a great idea. The muscle you were previously working will be allowed to rest while you are working the other muscle. This is beneficial because the intensity of your workouts is easily increased with increasing the time you spend building muscles at the gym.

Muscle Mass

Drink plenty of water when you are trying to build muscle mass. If you are not drinking enough water, then you can injure your muscles. Hydration is not only important for building muscle mass, but maintaining it as well, so don’t neglect this important aspect of bodybuilding.

TIP! Eat well on the days you workout your muscles. Consume a large amount of nutritionally dense calories about one hour before starting your exercise regimen.

If you are ready to be more serious about increasing your muscle mass, then you are in need of excellent knowledge and tips you can utilize. Use these tips to build the muscles you desire successfully. Do not give up, and keep at it.

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Add Muscle And Gain Strength With These Muscle-Building Tips

Are you often fatigued? Are you lagging behind your counterparts? Are you having a hard time with your bulge? The solution is to include some basic weight training into your routine. Find out how here.

Vegetables are as important to building muscle as any other nutrient. Many diets designed to help you build muscle focus too much on carbohydrates and proteins without including the necessary vegetables. Vegetables are packed with vitamins and minerals, two things that are absent from high concentrations in protein and carbohydrate-rich foods. An added plus is that vegetables are also high in fiber. When you are consuming fiber, your body will be able to better use the protein that you eat.

TIP! Incorporating enough vegetables in your daily diet is a very important component of muscle building. A lot of diets that promote muscle building put a lot of emphasis on consuming proteins and carbohydrates; however, vegetables are usually ignored.

Make sure you understand the best exercises to increase muscle mass. There’s a variety of workout techniques that work nearly every muscle group, or just help with general toning. You want to focus on muscle building exercises and also have a variety of techniques to target various muscle groups.

Eating plenty of protein is highly beneficial towards the building of muscles. Use protein supplements and drink protein shakes to help ensure you get as much protein as you need. Such beverages are especially useful following exercise and just prior to bedtime. You should only drink one shake per day if you’re trying to lose weight. On the contrary, if mass as well as muscle is your goal, you can drink up to three of these per day.

Unless you include carbohydrates in your daily diet, you will not get the best results from your routine. Carbohydrates helps give your body the energy it needs to properly do your exercises. When training consistently, you must take in two to three grams of carbohydrates per pound of weight.

TIP! If you want to increase muscle mass, you need to eat more food as well. Eat an additional 3500 calories per week, which will be enough to put on about a pound.

Consume lots of protein when looking to gain muscle. Protein is essential to the maintenance and growth of muscle; working out without eating protein can result in loss of muscle. You might even require a daily gram of protein for each pound your body weighs.

When you workout, it is important you train with different muscles; such as, chest with back, or hamstrings with your quads. The muscle you were previously working will be allowed to rest while you are working the other muscle. You will be able to workout more efficiently and exercise more than one muscle at a time.

Staying Hydrated

TIP! Warming up and stretching is essential to developing your muscles. As your muscles gain strength, they can become prone to injuries.

Staying hydrated is important to proper muscle development. Dehydrated muscles will be extremely prone to injury, and also won’t recover as quickly after you exercise. Further, staying hydrated will help you gain muscle and keep your muscles solid.

Make sure that your caloric intake, overall, is as high as it needs to be. There are a lot of tools online that can assist you in finding out how many calories you need to what you want to gain. Try using these tools and changing the way you eat to include a balance of nutrients to help you build muscle.

Know your limitations, and don’t stop short of exhausting them. For every set that you do, you need to push yourself until you’re physically unable to lift. Try to force yourself to your limits. It may help to reduce your set lengths in the beginning if you get overtired.

TIP! Set small short-term goals that are easy to achieve to help you reach the long-term results. Building muscles is a long-term commitment, so it’s important for you to keep yourself motivated.

It is important to remember that certain groups of muscles are more difficult to build than others. Use a fill set when trying to target the problem muscle groups. Fill sets are brief sets of exercises that target the slow-growing group. Do them a few days after the last workout in which the group was strenuously worked.

Caloric intake is an important component in any weight training plan. You need to know which foods will help your efforts and which will hurt them. A poor diet could be your downfall.

When you build muscle, it can change your life in many ways. It can greatly increase your energy levels, give you strength and stamina you didn’t know you had, and may even help you maintain an ideal weight. Building muscle is a very simple method of increasing the quality of your life. Therefore, utilize the knowledge you’ve learned, and begin a weight-training regimen today.

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