How to Build Muscle without Weights

For all those people who are unable to join a gym due to work commitments or who can not afford a home gym, but are very keen on muscle building, there is some good news. Muscles can be built without indulging in any sort of weight training exercises, provided a nutritious diet and a regular exercise routine which includes the right kind of muscle mass building exercises, is undertaken regularly. So, for all those people who want to know how to build muscle without weights, here are some effective tips on bodybuilding for them, which will help them to get that natural-looking, well-cut physique.

Tips on How to Build Muscle without Weights

In order to build muscles without weights, you can either opt for resistance band exercises or exercising using the weight of your body. Ideally, your workout routine should be a mix of both these. Below are the exercises which you should incorporate in your daily exercise routine for natural bodybuilding.

Push-ups
One of the easiest ways to build muscles without weights is by doing three sets of push-ups with fifteen repetitions each everyday. You may increase the number of sets according to your enduring capacity. Push-ups are considered one of the best exercises as they work on almost all the muscle groups such as arms, shoulders, chest and back. To do push-ups, you simply need to lie on your stomach on the floor. Place your palms flat on the floor. Your feet and hands should be shoulder width apart. To do push-ups, you have to lift your body in such a way that your entire body weight falls on your toes and your hands. To make the exercise routine more vigorous, you can consider doing one-armed push ups or you can keep your palms on the sides instead of keeping them shoulder width apart.

Bicycle Crunches
If you want to know how to build muscle without weights on the abdomen, then you should include bicycle crunches in your exercise routine. Bicycle crunches work on the muscles in the upper abdomen, lower abdomen as well as the obliques. To do bicycle crunches, lie on your back on the floor. Keep both your hands behind your head for support, with your elbows out. Now, fold your legs and bring your knees near to the chest. Next, raise your upper body a bit and with your left elbow touch your right knee, straightening your left leg at the same time. Keeping your upper body raised, repeat the same on the other side; with your right elbow, touch your left knee, keeping the right leg straight. Do three sets of this abdominal exercise with fifteen repetitions on each leg.

Standing Calf Raises
For strengthening and giving proper shape to the legs, standing calf raises are a very beneficial exercise. To do this exercise, you need a raised platform such as a staircase or a wooden block. If you are doing it on a staircase, hold the wall for support with one of your hands. Keep the balls of your feet on the first step and try to bring down your heels towards the floor as much as you can. Next, raise your heels and put your entire body weight on the balls of the feet. Try to raise the heel as far as you can. While performing this leg exercise, make sure that the knees are kept straight. At no point of time during this exercise should the knees be bend or locked.

Squats
Squats are an excellent exercise to build muscles of the legs as well as the thighs. To do this exercise, stand straight with your legs shoulder width apart. Keeping your hands behind your head, start lowering your upper body in such a way as if you are going to sit on a chair. While lowering your body, your back should remain straight and the feet should not move. Stop when your thighs are parallel to the floor, hold on for 2-3 seconds and then again come up. Do three sets of this thigh exercise with fifteen repetitions each.

Cardiovascular Exercises
Cardiovascular exercises are a must to be included in any exercise program. So, spend a few minutes everyday either running or swimming or performing any of the cardiovascular exercises to increase your overall body fitness.

If you want to know how to build muscle without weights fast, then along with exercises, you should take a proper muscle building diet. Your diet should be rich in both proteins as well as carbohydrates as both these nutrients aid in muscle building. Some of the good muscle building foods are chicken, fish, lean red meats, eggs, whey proteins, dairy products, beans, legumes, oatmeal, sweet potatoes, vegetables and fruits. By taking a diet that is made up of all these foods and by exercising regularly, you can get a ripped and toned physique within a few months time.