Can I gain muscle this way?

Makoce
Makoce Posts: 938 Member
in Fitness and Exercise
Hey guys.
I weight 105 at 5'2 and I still have a huge amount of body fat percentage.
Therefore; I need to stop wishing the scale would simply get rid of the fat.
I'd like to gain some weight back actually because my BMI is almost underweight, but put on some muscle.
Problem is, Im clueless how to do it. And scared of gaining back fat.

The only thing I have at home is two 15LB dumbbells & my own body weight.
I was thinking of doing the Beginner Body Weight Workout on NerdFitness
( http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/)

I follow TDEE, so If I was to eat over maintenance by a small amount and do this 3 times a week, plus a few other exercises with it like dead lifts or Ab stuff, would this be successful in giving me any gains?
Or do you really need to lift super heavy to see results?
I do have access to a gym for $10 a month, but they only have 20LB dumbbless for free weights -- but they DO have machines. But everyone on here usually says to avoid machines?

Im on a budget and unemployed at current .. unfortunately.
So spending money on equipment & books/programs is out of the question for me at this time.
Maybe in the future -- but Id love to know the bare bone minimum of how I can achieve body recomp / muscle with the less amount of stuff.

Replies

  • shazbox1
    shazbox1 Posts: 175 Member
    As long as the body weight exercises are stressing your muscles physically and you are eating at a bit of a surplus, you will build muscle. You just have to make sure you are progressively making the workouts harder to ensure you continue to improve.
  • Makoce
    Makoce Posts: 938 Member
    Thanks, I was concerned I couldnt do anything as far as gains.
  • LishieFruit89
    LishieFruit89 Posts: 1,956 Member
    Can you spare 3$ for the phone app "you are your own gym"??

    Look into it. Its all bodyweight stuff.
  • Makoce
    Makoce Posts: 938 Member
    Can you spare 3$ for the phone app "you are your own gym"??

    Look into it. Its all bodyweight stuff.

    I probably could.
    Im just concerned about with body weight stuff how successful of putting on muscle to fat when eating over maintenance?
    Im really concerned/nervous since I dont know a lot about that
  • yogicarl
    yogicarl Posts: 1,260 Member
    You can expect to see some muscle gain while you lose fat using bodyweight exercises in just the same way as using weights, so long as the bodyweight exercises you choose are challenging enough so you can only do around 8 reps per set before the next rep would be a fail - in good form.

    Also do remember to look at pulling movements as well as pushing so you work in a balanced way and don't forget legs and core.

    You are looking in the right place at nerdfitness; also You Are your Own Gym and maybe Convict Conditioning but that book is a lot more expensive - maybe worth a look on their website first.

    A good internet contact who is on Faceook but also his own website and also on you Tube is a calisthenics (bodyweight) guy called Al Kavadlo. Very good for seeing how to make bodyweight exercises more challenging when you need to progress.
  • rybo
    rybo Posts: 5,424 Member
    Whether its actual weights or your own body weight yes you can effectively build muscle. The above listed resources are very good.
  • stephaaniemarie
    stephaaniemarie Posts: 28 Member
    As everyone else has said, yes, you can still gain muscle with bodyweight exercises as long as you challenge yourself. When I started seeing a personal trainer, she would get me to do a lot of exercises with just my body weight. For example, three sets of lunges with just my bodyweight. I would be red faced and out of breath! But now I've built up more strength and my bodyweight isn't challenging enough for those, so I do lunges with a 15 lb barbell in each hand.
  • 3laine75
    3laine75 Posts: 3,069 Member
    Can you spare 3$ for the phone app "you are your own gym"??

    Look into it. Its all bodyweight stuff.

    I probably could.
    Im just concerned about with body weight stuff how successful of putting on muscle to fat when eating over maintenance?
    Im really concerned/nervous since I dont know a lot about that

    Remember your body weight is 105 lb - that's a lot of resistance (have you not seen rocky montages? :D). Yes you can definitely put on muscle. Use a good programme that gets progressively harder like, YAYOG or convict conditioning - or the one you've mentioned youre going to try (I haven't seen it so can't comment). Good luck :)

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