How To Build Lean Muscle Mass Outside The Gym

The upside of going to a gym for some is the fact that there are experts on hand to help you when needed, there are other people around to motivate you, and maybe most importantly for some, there is plenty of equipment.

But gyms aren’t for everyone. Some people may need to work out during the hours when the gym is still closed (like before work). Others may think joining a gym is a bit too pricey. Others still may like to get through their workout as quickly as possible and can’t be bothered with waiting for equipment.

I don’t know if you can relate to any of the above reasons for not wanting to work out in the gym, but I do know that’s your goal. And I also know that’s it’s easy to build lean muscle mass without going to the gym as long as you have the motivation to do so. How? You just need to use your body and, if you want to use equipment, a bit of imagination.

Upper And Lower Body Exercises

When I refer to your upper body, I’m talking about your arms, chest, shoulders, back and abs. There are several excellent exercises that use only your body weight to work several muscle groups at one time.

Perform push ups to help build the muscles in your chest, arms, back and abs. Focus on your abdominal muscles by doing crunches. You can do both exercises anywhere you want — at home, in a hotel, a friend’s house (when nobody is looking), or in a park.

For your lower body, it doesn’t get any better than doing squats and calf raises. You can even add lunges to your regime. The combination will hit your thighs, glutes, and lower leg muscles. Like the upper body workout, you can perform these exercises almost anywhere and you don’t need any equipment.

What If I Want Equipment?

Even though you don’t need equipment to perform the exercises I just told you about, some, like those for the lower body, are even more effective when some weight is used. But don’t worry. You still don’t have to go running to the gym. You have options.

The most obvious ways to get weights is to go to a fitness store and buy them. You can get:

• Dumbbells
• Iron balls
• Resistance bands
• A stability ball
• A medicine ball
• A chin up bar

Each of these items is readily available and is easy to store in your own home.

If you want to use weight, and there’s simply nothing available, do what I’ve been known to do — resort to the kitchen. That’s right. Use water bottles (with water in them) and food cans as dumbbells. It works.

Remember though, that you don’t even need these weight alternatives. Using your body as the weight alone is enough to help you build lean muscle mass and give you the added benefit of making you a better athlete. In the end, you’ll look like a gym rat without being one.

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