Build Muscle Without Weights - How to Build Muscle Without Any Gym Equipment

Are you looking for information on how to build muscle without weights? More and more people are turning to home based workouts to get fit and grow muscle mass. This is especially true in today's economic environment where most people are trying to save as much money as they can.

Some of these people are fortunate enough to have access to a home gym machine, but others are left to hunt for how to build muscle without weights.

They might have resistance bands if they are lucky, but in other cases they're just going to have to make due with bodyweight exercises and anything they can use around the house.

Here are some ideas to get you started. You definitely can build muscle without weights if you use the correct approach.

Consider Milk Jugs

One of the oldest tricks in the book is to actually transform old milk jugs into weights. If you fill these with sand they can work quite well and allow you to do exercises such as lunges, shoulder presses, bicep curls, and even chest presses.

You will never amount to the same mass of sand as you would a regular weight, but the extra resistance will definitely help.

Keep Your Rest Periods Shorter

In order to grow muscle mass you have to find some way to overload the muscles - to stress them more than they are used to.

This can either be accomplished through adding more weight, decreasing the rest time, increasing the reps, or a combination of all of these factors.

Since increasing the weight isn't an option for you, that leaves you with the other two options.

When you're going about your bodyweight exercises, aim to keep the rest periods as short as possible to ramp up the intensity level while causing the body to secrete all the metabolic hormones that will make you build muscle such as testosterone.

The Best Workout Plans For Women

Womens and mens bodies are not the same and when it comes to working out and fat loss, things are also a little different. Specifically workout plans for women should be different than a mans. In general, men carry more muscle than women and women have a bit more fat. These are things that need to be taken in to account when designing your workout, regardless of your goals.

In reality we are all human and what works for men will also work for women, to a point. The main thing is that women and mens workout goals are generally different and they are usually looking for different results. Women sometimes have a distorted view of themselves and thanks to the media, try to lose fat and attain an unrealistic look for their body. This is a shame and there are countless women who worry everyday about what they look like and how they can improve their bodies. Men are no different and will do close to anything, including taking illegal and dangerous drugs, to get massive arms and a huge chest.

I am all for getting in to great shape and improving ourselves, I just think we all need to know that having a great looking body doesn't always mean that we a have a healthy body. I think that people incorrectly use the words heath and fitness in the same context. Being in shape with a very low bodyfat level does necessarily mean that you are healthy. Theoretically you could eat nothing for weeks and drink can after can of diet soft drinks and lose tons of weight. Is this healthy though? Of course not. There is a balance that you should strive for that includes eating healthy and exercising, but not going to the extreme with either.

Exercises Without Weights to Build Muscle

Although the best way to build muscle and great strength is by lifting weights you shouldn't dismiss the notion of doing exercises without weights, through using your own body weight as a source of resistance, as an alternative. Indeed, doing exercises without weights is a very effective way to build muscle and get fitter.

Is it Achievable

Take a look at the shoulders on a gymnast that trains on a pommel horse or better yet, the back of a gymnast that does ring or parallel bar routines. These guys and gals are very muscular and strong mostly from training on that apparatus using just their body weight. After all, how many times have you heard of a pro bodybuilder hold the crucifix position on the rings.


Muscle responds to an increased workload through overload by making itself thicker and stronger. In a nutshell, as you overload a muscle, the fibres suffer from micro tearing which in turn heals resulting in a thicker muscle fibre ready to cope with the overload it receives. This is a pretty basic rundown but important in that you need to overload the muscle more to progress. What is also important is that you don't have to lift weights to achieve this but that you can use your own body weight.

Mixing Bodyweight Exercises With Weight Training to Get Truly Ripped Abs

Depending on your goals you might want to throw a bodyweight routine in with your weekly workouts. Personally, I train for aesthetics, health, power, and speed, but my ultimate goals is to look good. I don't compete or anything, I just train as a hobby and stress reliever, but that doesn't mean I am not extremely committed to my fitness.

About one year ago I felt like I was really plateauing physically and was having trouble getting the lean physique I wanted. My training was pretty stream line, sticking to compound lifts on a chest, back, and legs training split and I was putting on serious size and strength from these great classic lifts. Now I was strong and felt great but I didn't quite have the look I desired so I had to rethink my approach to training. I decided to mix some bodyweight exercises in with my weekly training routine. At first I would incorporate some push ups, and burpess after my workouts, attempting to burn as much fat as possible.

This method really didn't work very well, after a strenuous weight lifting routine body weight exercises were basically out of the question from the intensity of my lifts. So I had to rethink things once again. The new plan I came up with was to dedicate one day a week and do a body weight only workout. I chose Friday for my bodyweight domination day and stayed on the routine regularly and I began to start loving Fridays. This is where my physique really jumped to the next level and I realized I had stumbled upon quite the discovery. Weight Lifting was maintaining my size and strength but the body weight routine was what was really ripping me up.

Now you might wonder why you shouldn't just do bodyweight routines alone but it varies from person to person. If you want to gain strength and mass than you must incorporate some heavy compound lifts in your training but if you are content with your mass than bodyweight exercises should be all you need. For me I like to have a good amount of muscle on my frame so regular weight lifting is a must or my body won't maintain the mass.

Finding Time to Exercise - Fitting Exercise Into a Busy Life

Some days it feels like you barely have time to stop and breath, let alone to fit in a workout! With the fast-paced lifestyle that so many of us live today finding time to exercise often gets pushed to the back burner. The good news is that you can still squeeze a workout in now matter how busy your day. Here are some tips on fitting exercise into a busy life.

Break Up Your Workout

Working out for 5-10 minutes at a time several times a day can still give you as good of results as doing one bigger workout all at once. A lot of times it is much easier to find a few small chunks of time each day rather than one large one. See if you can squeeze in a quick 5 minute workout in the morning, one when you get home from work and another fast one before bed.

Move More

You can still get the benefit of exercise without having to have a set workout time or routine that you do each day. Instead, focus on making yourself move more during the day. Simple things like parking further away from the store so you have to walk a little more and taking the stairs at work can really make a big difference in your daily calorie burn.

Stuck in traffic? Try squeezing and holding your stomach muscles or your buttocks. You can even do this at the office while you are sitting in your chair at your desk. Really focus on using those muscles and you can get a great isometric workout that can start to lift your rear and shape your stomach.

Anaerobic and Aerobic Exercise - Fit and Healthy

If you want to get fit and healthy you need to understand the two different types of exercise. They are anaerobic and aerobic exercise.

Anaerobic exercise involves a "hard" workout such as running or lifting heavy weights with minimal reps. Most people perform this when they work out. It needs to be known that while anaerobic exercise can build muscle it does not burn very much fat. It primarily burns off sugar.

The problem with anaerobic exercise is it is often the only exercise people will do, and although their body may look good on the outside because of all the muscle, they are not very healthy on the inside.

Health and fitness are two different things. To get up from your chair and go run three miles as fast as you can or to hit the weights for an hour after work are not necessarily healthy activities unless you are doing aerobic exercise as well.

Diet also plays a role as following an unhealthy diet will make anaerobic exercise even harder on your body. Protein, more protein, and a lot of fruit (for sugar) and vegetables are what you want in your diet if you are doing a lot of anaerobic exercise.

When you only participate in anaerobic exercise your body becomes depleted and overworked because you often burn off too much sugar and can put extra stress your heart and other vital organs. Many people think that they are getting in shape because they are absolutely exhausted after working out.

A Guide to Exercise Fitness Training

We all hear about the importance of exercise fitness training. However, according the Center for disease control, the rate of obesity has increased in the past 20 years in such a manner that it is becoming the number one disease in the world. So, where is the problem? What is it that is stopping us from exercising on regular basis?

We need to remind ourselves of the advantages that regular exercise and fitness training can give our bodies and health in general. First of all and the most important point to be understood is that this training will help you get rid of extra weight. When you exercise you are creating muscles and it is the job of your muscles to burn any fat around the muscles that they do not need. Fat loses take place naturally and you do not have to worry about anything.

Balanced fitness training will give you strength and energy. Therefore, next time you feel tired and decide that you have been working very hard sitting on your chair in the office whole day, then perhaps the best idea to get yourself back on track is to hit the gym for 20 minutes and see the difference.

Injuries are very common when your body is weak and your muscles are not exercised and even the slightest movement, especially if you are obese, can create a bad sprain. Exercising regularly will strengthen the ligaments and connective tissues and you can avoid those painful injuries better.

Exercise Fitness Made Simple

You may consider this as a confession of an average Joe. I, like many people have a genetic predisposition toward being heavy.

It seems like most of my adult life, I have had to pay special attention to my weight and therefore my appearance. I have tried many different exercise fitness programs and routines. Some delivered much better results than others.

On the one hand, you have the myriad of diet and fitness plans we are all inundated with through advertising and media, on the other, we have our own ideas and thoughts
about weight loss and exercise fitness.

I am not here to sell you on any ideas or to hawk any programs but, I wanted to tell you what I have tried and what has worked for me.

About four years ago, I was so fed up with the weight I had gained and the gradual but obvious loss of my youthful health, that I decided I had to do something about it.

I looked at many different programs and plans and decided that I would try a low carb, high protein diet. I also decided that I would find an exercise fitness program
that fit my schedule and that I could find the time to do. I didn't want big muscles and all that, I just wanted to burn the fat and look and feel better!

Exercise Fitness - As You Like It

Exercise fitness is one of the things that people think is difficult to achieve, because it has a pretty high threshold in terms of effort, especially in the start up phase. After a while most people find that exercise is not that hard at all. One of the reasons for holding people back from workout is the difficulties they experience to fit it into their everyday schedules. For established people you have work and family commitments and for students study commitments, but come on; everybody can take time for exercise if they really want. Of course finding the time to indulge in an ordinary form of exercise can be a bit tricky, but with motivation it would be very unlikely to not find a solution. Sit down - alone or with your family and take a careful look at your life and obligations and try to fit regular exercise in. A little planning upfront if the key to make workout as an ongoing activity in your everyday life.

Chose activities that you love to do

This is crucial if you are to succeed at improving your exercise fitness levels. The type of workout you select to help you get fit should be something you genuinely enjoy doing.

Don't get a membership at the gym just because they currently have a great discount deal, if you already know you hate going on the various machines they have there. Don't paly soccer if you had a bad experience as a kid, just because you've heard it's a great form of exercise.

The easiest form of exercise fitness for you will be the activity you really enjoy to do If it's running, go and buy some decent footwear and start up. If it's ping-pong, go and buy a new ping-pong racket and dream of winning a National Championship. Whatever gets you over the first start-up treshold, that will be the kind of workout that will improve your exercise fitness levels more than any other.

Exercise Fitness Equipment physically fit is always a good thing and effects most aspects of our lives. It provides us with strength and vitality needed to undertake our busy lives and also helps to provide us with a healthy and glowing appearance. Exercising in today's society has already peaked at a whole new level as more and more people have already become aware of the benefits which can be reaped by exercising, countless types of exercises have been devised to cater for this increased demand.

Exercising can be undertaken even in the convenience of your own home and any room in your house can easily be turned into a makeshift gym area. You can do simple push-ups, sit ups and crunches without purchasing any equipment although you can also use different types of exercise fitness equipment to help assist you in your exercise.

Different exercises require specific types of exercise equipment. For cardio, you could simply utilize that old unused rope in your basement; this makes an effective skipping rope - cheap yet very effective. If you have some cash to spend on equipment you can also buy exercise bikes or a treadmill for personal or home use. If you are a gym buff, there are different types of exercise fitness equipment that you can choose from targeting specific areas of the body, for optimal results you may seek help from your fitness instructor as to which equipment to use and the frequency and the length of time to use it.