How can I build lean muscle without going to the gym???
lisamerrison
Posts: 90 Member
I have been dieting for two years and only lost 2 stone. My muscle tone is very poor and I keep reading that to build lean muscle increases metabolism and so will give me some weight loss. However, I don't want to join a gym. I went on youtube and there is so much there I don't know where to start. Tried to do some simple floor exercises to tone inside of my thighs and it killed me. Although I haven't been as disciplined of late I generally walk or cycle (mainly cycle) - Saturday and Sunday I cycle 23k in around 2 hours and in the week when I can work permitting cycle around 14k two or three times in around 40 minutes.
Can anyone suggest how I can introduce some exercises I can do at home that can start to tone/build my muscle. Oh, and if its too hard I tend to give up easily!!
Can anyone suggest how I can introduce some exercises I can do at home that can start to tone/build my muscle. Oh, and if its too hard I tend to give up easily!!
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Replies
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Start small and build habits. Do 10 squats every time you go to the bathroom. Do 10 pushups before you get in the shower. Do crunches during a commercial break. Lunge or side shuffle down the hall. Calf raises when you're doing dishes. March in place while you're brushing your teeth. Pretend jump rope when you're waiting for the microwave. Etc etc.14
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Why don't you want to join a gym?1
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You can look into bodyweight training, like You are Your own Gym and Convict Training. Also there are lots of strength training options on Fitnessblender.com that use minimal equipment.6
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There are several at home workout devices ranging from door hangers to personal gyms. If you can't afford a personal gym or door hanger you could always buy a set of dumbbells; the lower the weight the less expensive they are; when working with free weights form is almost everything, so it's not too bad of a starting point. You just need someone who can guide you through correct form and posture, or you need to develop that type of mentality on your own.0
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If it was easy there would be no point doing it... if you give up on things if they're a bit hard, then that's what you need to work on before you start looking at more bodyweight exercises!9
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lisamerrison wrote: »if its too hard I tend to give up easily!!
Fix this negative mindset first. If you want a change accept there will be hardship on that way. The easier something is, the less valuable and if you give up at the first sign of difficulty then you will not get what you desire. Build yourself a winning ladder. By this I mean, using a body weight squat for example, choose a room of your house and each time you enter that room, you squat. Start with 1. The next time it's 2. And so on until you hit the number you find difficult. Take that number down by 1 and then do the squats every single time you enter the room no matter what else. Do that for a week. Then start increasing the difficult. Add a rep. Then when it feels hard, you have your own personal reference point of already doing it successfully to rely on, despite it getting harder. Perfection is not required, but persistence is.14 -
If you've got room at home you could always purchase your own weights, bench press, squat rack, etc. But if not and you want to build muscle, you'll need to join a gym to lift weights. Body weight exercises at home can only do so much, and not nearly as much as you seem to desire.1
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What many people don't know is that 1 lb of muscle burns only about SIX calories PER DAY at rest. So, not much at all, and for women, it's not that easy to build muscle without significant effort (only 0.5 to 1 lb/month with perfect diet and training). Your age could also be a limiting factor.
So, instead of trying to build additional muscle, focus on preserving the muscle you DO have right now, and instead focus on dropping the body fat through a calorie deficit. Any exercise you do, including cycling, body weight exercise etc, will preserve muscle mass. And when you get rid of excess fat, you'll look more "toned" because your muscles aren't as obscured by fat.
If you're currently not losing, it's because you're eating enough to maintain your current activity. You should increase the intensity and/or volume of your exercise or find ways to cut excess calories from your diet if you choose to maintain current activity levels.15 -
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Try fitnessblender's strength training, all you need is some dumbells.2
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Just join a gym, I guarantee no one will pay any attention to you. If you go there with a get it done mind set people will respect you. You cannot tone any specific area so don't even bother trying, also If you're already in a calorie deficit your muscle gains will be next to none. That's why any of us out there trying to build muscle do bulk and cut cycles several times throughout the year.
Just remember, if it was easy everyone would do it. If it's hard it means you're pushing yourself and you should be proud of yourself.3 -
GuitarJerry wrote: »First, get out of the mindset of trying to focus on a certain areas. Full body strength is what you need.
Second, it's going to be hard. It's really about two things, priorities and commitment. You simply have to make it a priority in your life. Do you think people get in shape by just kind of doing it when they feel like it? Or when it's easy? Or when it's convenient? No. They go to the gym before the funeral, before work, on their wedding day. It is a priority for them and nothing gets in the way. Once you prioritize it in your life, it's easy because everyone has time. Every human in this world has time. There are often times I don't want to go, but I just go. Once I'm there, I do what I need to do. It's not motivation, but rather commitment.
I've been working out consistently since 2009. That's when I really got started. I started out walking everyday. Then, after a while, I decided to add a jog in with the walk. The jogs got longer. Eventually, I ran a half marathon. After that, I decided to buy P90X. I went through that program about 3 times. I finally joined a gym, starting with powerlifting. I've tried all kinds of different programs.
It doesn't matter what you decide to do, just do something. Commit to do it at least 4 days a week. And stick with it. Over time, you will find so many benefits that you won't be able to stop. And the benefits are way more than just losing weight. You just feel good.
I really like this.
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If you have absolutely no equipment and don't want to invest in any and are completely new to resistance training, get the book by Mark Lauren, Body by You. The physical book not digital. Lots of pictures and detailed progression chart. If you are willing to invest in equipment then, Bret Contreras' physical book, Strong Curves. It has both bodyweight and lifting programs and lots of great information and pictures. With either program you still need to be in a calorie deficit to lose weight but the results are worth it. Good luck!1
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sunnybeaches105 wrote: »Why don't you want to join a gym?
I can't bring myself to pay for a gym membership. It just costs way to much.7 -
I did the entirety of my strength training at home using nothing more than dumbbells, body weight and a pull-up bar.
The big issue I see here though is your mentality to be perfectly honest "Oh, and if its too hard I tend to give up easily!!" You're going to get out what you put in, if you don't want to work hard then don't expect fast or great results.
Nevertheless, I would suggest the following two exercises to get you started and suggest that you follow one simple rule as you do to counteract your motivation;
1) Planking. (I suggest you start with legs apart a little and on your hands rather than elbows.)
2) Ab scissors. ( I suggest you start with your upper body led flat on the ground.)
Both of these have various progressions so are easy to access at any level and require absolutely no equipment.
RULE: Go for as long as you can on day 1 (This is likely going to be less than a minute of total exercise for you) Every day after you do not quit until 5 seconds longer than the day before.
Tips:
1) In your situation I suggest you put on some music you love, you need to maintain focus on your form still but allow yourself to distract part of your mind.
2) Do yourself a favour, work hard for 1 week. Once you do this, you'll form the addiction to the improvements you feel, you'll start to relish that difficulty as then you will understand what is coming and why it is so worthwhile.
3) Understand that what you put into your body is just as important as what you do to your body. There are extremely good reasons for the saying 'Abs are made in the kitchen', this is true for all lean muscle building. I would happily bet money that you should up the amount of protein in your diet. No point in destroying your muscles if you won't give your body what it needs to regrow stronger.
4) You want to lose weight and tone up for a reason? I don't know you or your personal situation but if you are anything like I was then you probably suffer emotionally at the way you feel about yourself. Think long and hard whether minutes of pain or a lifetime of mental anguish are worse.
5) Become accountable. You clearly lack self motivation so find people to become accountable to. Near the start of my weight loss journey I hiked 43 miles in one straight 18 hour session, you know what kept me going agonizing step after agonizing step? My friends right here on MFP, their support, I wanted to make them proud.
6) You are way stronger mentally than you realize, you just have to decide to be. Really is as simple as that. Right now you've given up before you've started, but you can do better, I know you can do better, you just need to decide you can do better and make yourself proud.
This is what I achieved in 90 days and on day -1 my mentality was no different than yours is now. I just decided what was most important, that was how I would feel tomorrow, not how I felt in the moment.
Carpe diem! Good luck!9 -
sunnybeaches105 wrote: »Why don't you want to join a gym?
I can't bring myself to pay for a gym membership. It just costs way to much.
Sorry but that's bull. Most women's only fitness centres will give you memberships from $12-25 a month if you sign up for a year.
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sunnybeaches105 wrote: »Why don't you want to join a gym?
I can't bring myself to pay for a gym membership. It just costs way to much.
Agree with @jessef593. Don't know where you are located, but gym memberships can be had for $10-20 a month. In some cases a place like the YMCA/YWCA will give discounted memberships based on income.
A monthly gym membership is often less than the cost of a Starbucks drink a day for for week.0 -
I would say joining a gym is good, if you can't then bodyweight exercises are good.0
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Does eating protein help women to gradually restore, maintain then add muscle ? maybe in the form of protein shakes or actual meat... while dropping insulin load from glucose filled root/tuber vegetables and fructose filled fruits... I am focusing on eating nuts, butter, eggs, cheese, good well cooked fresh meat including some marine protein for omega 3, as well as various coloured vegetables that grow above ground... I also have been considering paying for a gym membership, if i joined up for a 12 month direct debit I could possibly find one where the fortnightly fee is around $25 (Australia) but for me is not a priority at the moment. I will spend this on my kids to go to Muay Thai classes, or replacing sneakers every 6 - 12 months or better quality food. I do squats, chair based exercises, some planking and stair climbing in my local parks and gardens, with some use of resistance bands, and hand weights, gradually seeing improvement. I would like to add in some weight bearing exercises, but have some bursitis and inflammation to deal with first (another cost I need to budget for is seeing a physiotherapist every few months).2
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sunnybeaches105 wrote: »Why don't you want to join a gym?
I can't bring myself to pay for a gym membership. It just costs way to much.
Sorry but that's bull. Most women's only fitness centres will give you memberships from $12-25 a month if you sign up for a year.
how do you know where the OP lives?
the ones close to me are upwards of $50 a month... and there are no weights.
edited to add: that's why i do bodyweight exercises at home. i follow "body by you" by mark lauren.5 -
sunnybeaches105 wrote: »Why don't you want to join a gym?
I can't bring myself to pay for a gym membership. It just costs way to much.
Sorry but that's bull. Most women's only fitness centres will give you memberships from $12-25 a month if you sign up for a year.Packerjohn wrote: »sunnybeaches105 wrote: »Why don't you want to join a gym?
I can't bring myself to pay for a gym membership. It just costs way to much.
Agree with @jessef593. Don't know where you are located, but gym memberships can be had for $10-20 a month. In some cases a place like the YMCA/YWCA will give discounted memberships based on income.
A monthly gym membership is often less than the cost of a Starbucks drink a day for for week.
Even $12 a month for a year is almost $150. Plus, gyms often have a sign up fee and an annual fee. My "discounted" membership to the YMCA was over $40 a month. Not only do you not know where she lives, like @tomatosoup3 said, you also have no idea what her financial situation is. Sometimes $12 - $25 a month can make a difference.5 -
I am also completely in agreement with cecsav1 here. Jesse, you have absolutely no idea what OODone's situation is and have no right to call 'bull' on her statement.
I also love a point that kas_chat makes, if finances are tight then it is a way more intelligent choice in my opinion to invest what money you have in higher quality whole foods and train at home for free.
Nobody needs a gym to get in shape.4 -
sunnybeaches105 wrote: »Why don't you want to join a gym?
I can't bring myself to pay for a gym membership. It just costs way to much.
I was wondering why the OP doesn't want to join a gym. There are alternatives and I completely understand if cost is a factor, but to be honest I was curious if she was experiencing the social or other anxiety that I've seen many express in these threads. A good gym can be a great place to learn.0 -
sunnybeaches105 wrote: »Why don't you want to join a gym?
I can't bring myself to pay for a gym membership. It just costs way to much.
I'm in the same situation - I also know I don't yet have the motivation/commitment to actually go even if I pay for it and on a budget I can't afford it right now. Does anyone know of a good place to find pool exercises? I have a pool that is in my homeowner's that I can use all summer.2 -
If you can't join a gym, you can definitely get by with body weight exercises and what not for a while, but eventually you will NEED a gym if you want to add muscles as the OP suggests.0
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Sorry I didn't read all the comments, but it did sound like you're a beginner. I'd suggest something easy and work from there. I do youtube videos. There's a Walk at Home series that surprisingly gave a great workout. I can't remember her name but a simple search should give you plenty of ideas. As your range of ability increases you can move into workouts that incorporate body weight movements: push ups, burgers, plank ect.
My mom is obese and for her if she feels too challenged she gives up, so that's why I suggest starting easy and building from there.0 -
sunnybeaches105 wrote: »Why don't you want to join a gym?
I can't bring myself to pay for a gym membership. It just costs way to much.
I'm in the same situation - I also know I don't yet have the motivation/commitment to actually go even if I pay for it and on a budget I can't afford it right now. Does anyone know of a good place to find pool exercises? I have a pool that is in my homeowner's that I can use all summer.
Hey,
Are you presumably looking for cardio exercises? Youtube is an excellent tool for those of us that can't afford much investment - https://youtube.com/results?search_query=pool+exercises
That said, in my personal opinion, pools are a bad place to exercise for weight loss for one simple reason. Buoyancy. You are taking all of that bodyweight away. Admittedly it is an excellent place for those who may otherwise struggle to achieve training on dry land, hydrotherapy for example. There is also the selling point of the increased resistance in certain set-ups, it just doesn't add up for me personally though to make that decision vs. dry land training. Each persons situation is different though so if you do feel it is best for you then go with the link above, try to find someone who has a lot of views as there is a better chance that they know what they are talking about.
Personally I used youtube a massive amount, for me it was this guy - https://youtube.com/user/JDCav24
He will teach you exercises using nothing more than body weight should you choose and has a range for all sorts of equipment you may have. He will explain the science behind what is happening (He even draws on himself to show you how the muscles are working sometimes lol). He will advise you on mistakes not to make. He will advise you on how to achieve good form. He will advise you on nutrition. He will motivate you. The cost? He will have a little advertisement of his training program which you can ignore if you like. There are tonnes of other options there too if you have a look for other trainers
Hope that helps 2 -
sunnybeaches105 wrote: »Why don't you want to join a gym?
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I have been a gym member before it bores me rigid and I end up spending a monthly sub fee and not going0
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my gym is $10 a month! most gyms are $30 a month or less around me....cheaper than many other vices...
that being said....body weight exercises push ups pull ups squats lunges dips, monkey bars at playground, squat against wall buy those trx bands or some dumbbells get a kettlebell....
if you give up when it gets hard, you aren't going to succeed. suck it up, buttercup! you can do this!!2
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