Tips on building lean muscle at home, with no gym.

mellyb11

I have hit a weight loss plateau after 27kgs lost. I would love to lose the last 10kg after 5 months at my current weight. I have read that building muscle helps burn fat more efficiently when in a plateau. I do not have a gym membership and I'm reluctant to get one as I do shift work, and would like help with how I could possibly do this from home. Has anyone got any good websites or exercises within the home they could share. I have only ever really walked throughout my weight loss and I think my body is used to it now. Thanks

LeslieCampbell35

Try some push ups, sit ups, planks, or wall sits. You can do those even with limited space. You can try looking on Google for body weight exercises.

mellyb11

I will thanks.

Capt_Apollo

http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

mymodernbabylon

Capt_Apollo posted a great one. I use it when I travel and don't have access to my gym equipment.

Iron_Feline

Look up 'you are your own gym' and 'convict conditioning'

But to build muscle you need a calorie surplus. I would suggest eating at maintenance and follow a progressive strength training program for at least 3 months to try a body recomp

Iron_Feline

Bah. I type too slowly

TimothyFish

Iron_Feline wrote: »

Look up 'you are your own gym' and 'convict conditioning'

But to build muscle you need a calorie surplus. I would suggest eating at maintenance and follow a progressive strength training program for at least 3 months to try a body recomp

This much stated "fact" is more true for body builders and not true at all for the average person. Exercise of all kinds will cause you to increase muscle mass, or at least, help prevent losing it. You will gain muscle more quickly if you are eating at a surplus, but you aren't prevented because you're losing weight.

mellyb11

Thanks everyone. Gonna get to it today.

SingRunTing

+1 for the "you are your own gym" program

Liftng4Lis

If you're at the same weight today as 5 months ago, then you're eating at maintenance.

Marianna93637

I would get a set of dumbells and some ankle weights.
I used to have two 8lb dumbells and one 10 lb one. I could basically work any and all muscles in my upper body. I would use the 8lbs one for shoulders, triceps, etc, and the 10 lbs for biceps. (I now graduated to using two 10 lbs ones)
With the ankle weights you can do everything on your lower body, at times I put both weights on 1 leg to increase weight.

Obviously not as good as in the gym, but as good as it gets. Do some simple abs, and exercises for your back. You can start push ups with just leaning against the wall at an angle, so the weight you're pushing is not that much, eventually you can lower it, and use a table, or kneel down and use a chair, and eventually do regular pushups.

Start out simple and later on you can look up all kinds of cool exercises (especially on Pinterest). Those are too confusing at first, for me simple is more motivating and encouraging.