December 21, 2017
Short answer – no. You don’t have to shell out a monthly membership fee for a brand new shiny gym to increase your muscle tone. But there is no excuse for not building muscle. Here are 5 tips on how to tone up your bod without having to go to the gym:
1) Invest just a little bit
We’d be lying if we said building muscle without lifting weights was easy. Resistance training and heavy weightlifting puts you on that fast track to building muscle. Because of this, we recommend making a couple of small and simple purchases like getting a set of dumbbells, kettlebell, or a band. Or get your own resistance band that will really test your muscles and really work them harder.
2) Move ya body
Sometimes we forget just how useful our body weight is when it comes to lifting. You don’t even need any special equipment. Just your body – which you’ll have for life! And they’ll help you build and tone muscle – simple.
Here are some of the most effective bodyweight exercises:
Squats & lunges: Our favourites to build the booty and great for improving core strength and balance.
Push ups: This classic move is the God of helping to strengthen your core and build muscle in your upper body.
Tricep dips: Got a chair or a bench? Even your sofa? Then you can do tricep dips. They are ideal for building upper body muscle mass also.
Go for the ab workouts! Your abs are one of the few muscles that does well without weight training. Exercises like crunches, planks, and oblique twits are all performed with your body weight and gravity to build the core. That’s all you need.
4) Feed your muscles
A huge part of muscle building and toning is what you eat. You need a surplus of healthy, nutrient-rich calories to fuel your muscles. Go for proteins like eggs, chicken & quinoa to feed, feed, feed.
5) Try not to overdo the cardio
Cardio is amazing for burning fat and calories, but when you’re trying to build muscles you need enough fuel to do so. Stick to 2-4 days of about 30mins of cardio.
ONE LAST NOTE
Although we love our bodyweight exercises, resistance training is going to give you more muscle mass over a longer period of time. This is because you need progressive overload for maximum muscle gain. Basically, you need to challenge your body every now and then. Although body weight exercises are a fantastic place to start and improve your training, it’s good to push your muscles a little more with alternative versions.
So yes, it is 100% possible to build muscle without a gym memberships. But if you would like a push why not try out our 3 phase Gym Plans OR our monthly online subscription to 8 workout programmes, 500+ workouts and 500+ recipes? They are both easy to use, all from the comfort of your own home. We are even offering a 3 day free trial for you to see what it's all about! Click here to get started.