How can I build lean muscle without going to the gym???

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Replies

  • questionfear
    questionfear Posts: 527 Member
    You Are Your Own Gym is good. So is the Reddit recommended bodyweight routine: https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine

    Fitness blender and all those are nice for quick workouts, but to really build muscle with a bodyweight routine you need to progressively increase the difficulty, so it's best to follow a program of some sort. That helps give you structure and clear ways to safely increase the challenge.
  • gswidemark
    gswidemark Posts: 4 Member
    lisamerrison wrote: »
    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

    I started exercising using videos like Kathy Smith etc... Now I either take a bicycle ride or every 3rd day use my healthrider which is a great machine. I got a tour of the CVICU when I was 49 and decided I did not want to go there. I also went on a low fat diet. Until I was 70, I exercised 40-120 minutes daily, now at the age of 71 down to 30-35 minutes, 6 days a week. People don't realize how much lifestyle can not affect your longevity but also your heart health and many other things. I started with a heart damaged by rheumatic fever and a family history of heart disease. But with a healthy program, defied heredity and physical issues. Will try to post a photo of my husband, who liked his fast food and disliked exercise, after he came back from a quadruple coronary bypass. Lifestyle counts! He has given me permission to share this photo.

    17papz70fgw4.jpeg






  • BillMcKay1
    BillMcKay1 Posts: 315 Member
    Set a long term fitness goal and work towards it. You don't like the gym so do basic bodyweight exercises. Set lofty goals and work for them. Or not, see it is all up to you and you alone. There is no magic exercise you can do here and there with no consistency that is going to build lean muscle.

    Simple plan.
    Set goal
    Record progress

    For example

    Goal:
    Daily
    100 pushups
    100 burpess
    100 situps
    5min plank
    3K run with no walking.

    Start small and work towards your goal
    Day 1
    10 push ups
    10 situps
    10 burpess
    20sec plank
    3K walk/jog. Jog for 25 straight seconds out of every 3mins.

    Day 2
    15 pushups
    15 situps
    15 burpees
    25sec plank
    3K walk/jog. Jog for 30 straight seconds out of every 3mins.

    Day 3
    20 pushups
    20 situps
    20 burpess
    30sec plank
    3k walk/jog. Jog for 35 straight seconds out of every 3mins.

    and so on and so forth.

    There are tons of youtube videos to show you the correct form for pushups/burpess/situps etc

    Record your daily progress so you can see your improvement.


    Then push yourself to achieve your goals.

  • ScoobaChick
    ScoobaChick Posts: 186 Member
    I understand not wanting to join a gym. Personally I find that I lose time getting there and back, changing, I hate having to wait for equipment or finding it sweaty, yucky and weights not re-racked properly. I am a grunter when I lift and I hate having people look at me as I a pushing through that last rep. I built up a gym at home and for me it's perfect, well certainly much better than a commercial gym membership (if I win the lottery then I could get it to perfect lol).

    But first you need to decide how badly you want to "build muscle" because it will not come magically. You need to work hard. It is possible but not easy.

    Try to keep in mind all the benefits of weight training though that go beyond "burning more Calories". You will get to gain or at least lose at a slower rate the muscle that you do have. You can actually build up bone density which has women is invaluable. You will feel amazing psychologically that you are suck a strong individual that it will lift you up in other area of your life as well. Look at the big picture to decide whether this is something that you really realy want. Wanting firmer thighs will not get you very far...

    If you are starting out you really don't need much equipment, a couple of dumbbells, maybe some resistance bands too (a pull-up bar is too tough for most women who start out). You already have your body weight. There are tons of apps and Youtube videos out there that are free.

    You can also connect with a few MFP individuals to help motivate you and stick to your commitment. Everyone who has commented here can tell you how awesome we feel after strength training but until you decide that this is what you want and that you are ready to invest the sweat and work hard for a decent amount of time it won't do much good.

    Many people love strength but it's not for everyone and that's ok too.
  • treegirl97
    treegirl97 Posts: 70 Member
    As a single mom, I have no extra income so a gym membership is out of the question. I run, do some exercise videos at home (I like Jillian Michaels), and take advantage of many great YouTube videos for strength training.
  • JoRocka
    JoRocka Posts: 17,525 Member
    OODone 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.

    typically costs less than most people's Starbucks habits.

    Being said.
    Convict conditioning
    you are you're own gym
    body by you

    plenty of options that don't REQUIRE a gym.

    A gym just makes it easier.
  • cb2bslim
    cb2bslim Posts: 153 Member
    I began by purchasing a little bit of hand weights. If squats and pushups are hard to do, use the wall. If you find a program you like and find a certain exercise too strenuous, search the internet for a modified or a variation form of it.

    I like to work out right along to video. The sky's the limit with Youtube. Also, your library may have a section of exercise dvd's. Bodybuilding.com, also free, has some programs and they have tutorials on how to correctly execute each lift. Too many free things out there so you don't have to get financially invested.

    Do your research and pick out several videos that look fun. I bookmarked a community post to periodically check to see if there are any new Youtube workouts others are doing. Here is the link:

    http://community.myfitnesspal.com/en/discussion/10075563/who-are-your-youtube-fitness-favorites/p1

    Have fun and enjoy yourself immensely :wink:
  • jessef593
    jessef593 Posts: 2,272 Member
    Jonny15121983 wrote: »
    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.

    Well clearly she has either a phone or a laptop along with Internet connection. If money is so tight, why would she prioritize those? $150 a year is literally a can of pop every couple days. Or 15 packs of cigarettes, cut either of those out and there you have it. Obviously I have no idea what her financial situation is, but many people say they can't afford it yet they have a bottle of wine in the fridge or some other useless household item lying around.

  • JoRocka
    JoRocka Posts: 17,525 Member
    I'd say most people have more than enough fat in their lives to trim off. I'm not going to judge and tell people how to do it- but most people can.
  • Packerjohn
    Packerjohn Posts: 4,855 Member
    SumnyUK wrote: »
    jessef593 wrote: »
    Jonny15121983 wrote: »
    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.

    Well clearly she has either a phone or a laptop along with Internet connection. If money is so tight, why would she prioritize those? $150 a year is literally a can of pop every couple days. Or 15 packs of cigarettes, cut either of those out and there you have it. Obviously I have no idea what her financial situation is, but many people say they can't afford it yet they have a bottle of wine in the fridge or some other useless household item lying around.

    And you think you're the right person to judge what a stranger spend their money on?

    If someone is going to put their reasons/excuses on a public forum they should expect people to comment.

    If you don't want comments, don't post. Very simple.
  • pinktoesjb
    pinktoesjb Posts: 302 Member
    try nerdfitness website, beginners bodyweight work out. You can do it with nothing more than an old milk bottle.
  • Jonny15121983
    Jonny15121983 Posts: 573 Member
    jessef593 wrote: »
    Jonny15121983 wrote: »
    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.

    Well clearly she has either a phone or a laptop along with Internet connection. If money is so tight, why would she prioritize those? $150 a year is literally a can of pop every couple days. Or 15 packs of cigarettes, cut either of those out and there you have it. Obviously I have no idea what her financial situation is, but many people say they can't afford it yet they have a bottle of wine in the fridge or some other useless household item lying around.

    Hi Jesse,

    I have little interest in repeating myself and won't make the same statement I did before, feel free to read back to confirm my maintained opinion of your attitude and judgments. I'm glad you admit that you have no idea what her financial situation is, you're half way there at least.
  • Jonny15121983
    Jonny15121983 Posts: 573 Member
    edited June 2016
    Packerjohn wrote: »
    SumnyUK wrote: »
    jessef593 wrote: »
    Jonny15121983 wrote: »
    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.

    Well clearly she has either a phone or a laptop along with Internet connection. If money is so tight, why would she prioritize those? $150 a year is literally a can of pop every couple days. Or 15 packs of cigarettes, cut either of those out and there you have it. Obviously I have no idea what her financial situation is, but many people say they can't afford it yet they have a bottle of wine in the fridge or some other useless household item lying around.

    And you think you're the right person to judge what a stranger spend their money on?

    If someone is going to put their reasons/excuses on a public forum they should expect people to comment.

    If you don't want comments, don't post. Very simple.

    Well said, if you don't want comments then don't post. Jesse has posted his comments and we have all shared our opinions on those comments due to assumptions he is repeatedly making without any evidence to support them. Furthermore, your quotation isn't even of an opinion, it is a question.
  • pipermoom37
    pipermoom37 Posts: 6 Member
    I found a great 15day challenge on www.flatsbsfitness.com
    It's free and I don't have to leave the house or get a childminder. Going to the gym would be to much hassle for me.
  • Colt1835
    Colt1835 Posts: 447 Member
    jessef593 wrote: »
    Jonny15121983 wrote: »
    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.

    Well clearly she has either a phone or a laptop along with Internet connection. If money is so tight, why would she prioritize those? $150 a year is literally a can of pop every couple days. Or 15 packs of cigarettes, cut either of those out and there you have it. Obviously I have no idea what her financial situation is, but many people say they can't afford it yet they have a bottle of wine in the fridge or some other useless household item lying around.

    I actually use my dad's internet since I live so close. If it wasn't for that I wouldn't have access to the internet. I don't buy pop. I will sometimes drink it at parties though. I surely don't smoke, that would cost way more than a gym membership. I don't have cable/satellite either and the Starbucks comments I saw earlier made me LOL. I had to cut those things from my lifestyle so I could afford to pay my bills and buy healthy foods for my family.

    All that being said, if you want to pay for a gym membership, that's cool if that's what helps you stay healthy. I personally do mostly body weight exercises and if I did want to lift more weight than my body can give me, I would buy free weights to keep at the house. I do have a few already for exercises that I just can't do with my body weight.
  • lisamerrison
    lisamerrison Posts: 90 Member
    Well just to update anyone who is interested. I joined a gym. I am focusing mainly on strength training. Using a bit of intuition as to what weight to lift, listening to my body really. Using the machines rather than free weights. At first I was doing upper body one day and lower body the next day, depending upon the exercise (muscle focus) I am doing 3 sets of between 10 - 15 reps. Some of the machines don't have any additional weight they are so heavy and I find afterwards my limbs feel heavy and a bit shaky so I guess its doing some good.
  • Chef_Barbell
    Chef_Barbell Posts: 6,644 Member
    lisamerrison wrote: »
    Well just to update anyone who is interested. I joined a gym. I am focusing mainly on strength training. Using a bit of intuition as to what weight to lift, listening to my body really. Using the machines rather than free weights. At first I was doing upper body one day and lower body the next day, depending upon the exercise (muscle focus) I am doing 3 sets of between 10 - 15 reps. Some of the machines don't have any additional weight they are so heavy and I find afterwards my limbs feel heavy and a bit shaky so I guess its doing some good.

    You would probably be better off with a structured lifting program than just random machines.
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    Chef_Barbell wrote: »
    lisamerrison wrote: »
    Well just to update anyone who is interested. I joined a gym. I am focusing mainly on strength training. Using a bit of intuition as to what weight to lift, listening to my body really. Using the machines rather than free weights. At first I was doing upper body one day and lower body the next day, depending upon the exercise (muscle focus) I am doing 3 sets of between 10 - 15 reps. Some of the machines don't have any additional weight they are so heavy and I find afterwards my limbs feel heavy and a bit shaky so I guess its doing some good.

    You would probably be better off with a structured lifting program than just random machines.

    Agreed.

    OP, I would suggest you look into: http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    This will help maximize your results.
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    Chef_Barbell wrote: »
    lisamerrison wrote: »
    Well just to update anyone who is interested. I joined a gym. I am focusing mainly on strength training. Using a bit of intuition as to what weight to lift, listening to my body really. Using the machines rather than free weights. At first I was doing upper body one day and lower body the next day, depending upon the exercise (muscle focus) I am doing 3 sets of between 10 - 15 reps. Some of the machines don't have any additional weight they are so heavy and I find afterwards my limbs feel heavy and a bit shaky so I guess its doing some good.

    You would probably be better off with a structured lifting program than just random machines.

    Agreed.

    OP, I would suggest you look into: http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    This will help maximize your results.
  • lisamerrison
    lisamerrison Posts: 90 Member
    psulemon wrote: »
    Chef_Barbell wrote: »
    lisamerrison wrote: »
    Well just to update anyone who is interested. I joined a gym. I am focusing mainly on strength training. Using a bit of intuition as to what weight to lift, listening to my body really. Using the machines rather than free weights. At first I was doing upper body one day and lower body the next day, depending upon the exercise (muscle focus) I am doing 3 sets of between 10 - 15 reps. Some of the machines don't have any additional weight they are so heavy and I find afterwards my limbs feel heavy and a bit shaky so I guess its doing some good.

    You would probably be better off with a structured lifting program than just random machines.

    Agreed.

    OP, I would suggest you look into: http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    This will help maximize your results.

    I appreciate the link. However, the post refers me to sources of information for body building, free weight bulking out programmes. I don't want to bulk, I want to tone. Also, I have problems with my knees so cannot squat with free weights. I am using lifting machines rather than free weights, mainly for the safety aspect because if I do a squat with the machine in the gym and cannot get up again the machine has a method of taking the weight for me at the bottom for instance. Also, because I am a novice I don't even know what half the names mean so following a programme that says do so many of these and so many of those is also difficult, I don't have access to anyone that can instruct me. So I know some of the exercises I do but all on machines e.g. leg press, leg extension, leg curl, seated calf raise, lateral pull, chest fly machine, pull down, shoulder press, push down, bicep curl, rope grapple, pectoral machine.

    Having now got used to using these machines I am increasing the weight so that the last set is really hard to impossible to finish. Doing 3 sets of 12 reps. I have found a wikipedia site which shows me a list of exercises that I can do for each muscle group with links to pictures etc so I hope that will help me too.
  • pdm3547
    pdm3547 Posts: 1,057 Member
    edited September 2016
    lisamerrison wrote: »
    I appreciate the link. However, the post refers me to sources of information for body building, free weight bulking out programmes. I don't want to bulk, I want to tone. Also, I have problems with my knees so cannot squat with free weights. I am using lifting machines rather than free weights, mainly for the safety aspect because if I do a squat with the machine in the gym and cannot get up again the machine has a method of taking the weight for me at the bottom for instance. Also, because I am a novice I don't even know what half the names mean so following a programme that says do so many of these and so many of those is also difficult, I don't have access to anyone that can instruct me. So I know some of the exercises I do but all on machines e.g. leg press, leg extension, leg curl, seated calf raise, lateral pull, chest fly machine, pull down, shoulder press, push down, bicep curl, rope grapple, pectoral machine.

    Having now got used to using these machines I am increasing the weight so that the last set is really hard to impossible to finish. Doing 3 sets of 12 reps. I have found a wikipedia site which shows me a list of exercises that I can do for each muscle group with links to pictures etc so I hope that will help me too.

    Do you know how hard it is to build muscle? It takes years of commitment and a specific protein-rich calorie surplus diet. You won't turn into Arnie by accidentally picking up a dumbell.

    What you are trying to do is preserve your existing muscle mass and the very best way to do that is a progressively loaded free-weight programme. Machines isolate muscle groups too much and are less efficient than free weights.

    Oh, and it also needs to be said that squats are the very best things to help leg joints.
  • dietcepheus
    dietcepheus Posts: 26 Member
    TnTWalter wrote: »
    my gym is $10 a month! most gyms are $30 a month or less around me....cheaper than many other vices...

    Jealous. Here £30 a month ($38) is the bare minimum. That's gets you access to a very basic gym, no classes.
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    lisamerrison wrote: »
    psulemon wrote: »
    Chef_Barbell wrote: »
    lisamerrison wrote: »
    Well just to update anyone who is interested. I joined a gym. I am focusing mainly on strength training. Using a bit of intuition as to what weight to lift, listening to my body really. Using the machines rather than free weights. At first I was doing upper body one day and lower body the next day, depending upon the exercise (muscle focus) I am doing 3 sets of between 10 - 15 reps. Some of the machines don't have any additional weight they are so heavy and I find afterwards my limbs feel heavy and a bit shaky so I guess its doing some good.

    You would probably be better off with a structured lifting program than just random machines.

    Agreed.

    OP, I would suggest you look into: http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    This will help maximize your results.

    I appreciate the link. However, the post refers me to sources of information for body building, free weight bulking out programmes. I don't want to bulk, I want to tone. Also, I have problems with my knees so cannot squat with free weights. I am using lifting machines rather than free weights, mainly for the safety aspect because if I do a squat with the machine in the gym and cannot get up again the machine has a method of taking the weight for me at the bottom for instance. Also, because I am a novice I don't even know what half the names mean so following a programme that says do so many of these and so many of those is also difficult, I don't have access to anyone that can instruct me. So I know some of the exercises I do but all on machines e.g. leg press, leg extension, leg curl, seated calf raise, lateral pull, chest fly machine, pull down, shoulder press, push down, bicep curl, rope grapple, pectoral machine.

    Having now got used to using these machines I am increasing the weight so that the last set is really hard to impossible to finish. Doing 3 sets of 12 reps. I have found a wikipedia site which shows me a list of exercises that I can do for each muscle group with links to pictures etc so I hope that will help me too.

    The difference between toning and bulking is energy balance. Toning is a fancy word for losing body fat while maintaining muscle and is done in a calorie deficit. Bulking is the intentional energy state to gain muscle and subsequently fat which is done in a calorie surplus.

    The difference between low rep high weight and high rep low weight? More weight = stronger; less weight = endurance. Both forms of resistance can help maintain muscle mass. Muscle mass, in itself is lean. Fat is what makes women look bulky. So if you want to be lean, you work to maintain or even gain muscle.

    Knowing that you are a novice and you do not have a person to show you, I would recommend the below. It is a simple and easy program. It also has links to videos on how to do each move. For squat and any other you feel uncomfortable with, I would recommend using a machine until you feel comfortable moving to dumbbells. At that point, start with low weights until you improve form and feel comfortable.

    https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html


    If you want to understand what muscle actually does for a women, below is an extreme example of what gaining 20 lbs can do for a woman. Keep in mind, what you are doing is in no way going to mimic what Staci is doing. What staci is doing is a whole different conversation and doesn't happen by accident.

    https://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
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