How To Build Muscle Without Weights Or Equipments? Beginner’s guide for 3 of the most effective Workout Plans

How many of us are dying to get that sexy body with sculpted back, sexy six packs or toned arms?
Most people pay thousands of dollars every year on gym subscriptions or on buying fancy gym equipments to use them at home.And all of this might end up to be such a waste of money.
Plus not everyone has the time to go to the gym every day,
Not all of us can afford gym subscription or buying weights or equipments to use at home.

Further more, some people has some kinds of physical limitations or injuries such as having a bad knee, which makes it impossible for them to do regular  workout plans or weight lifting routines due to their injuries.

If you see yourself in any of the previous description,
and you:

• Need help in getting into shape.

•  want help in knowing how to build up your body at home without equipments.

• Can’t afford going to the gym or don’t have the time.

• Need powerful effective bodyweight exercise without weights.

Then this “guide for how to build muscle without weights? “
Will be the answer to all of your questions.

As we’ll provide you with the perfect building-muscles-without-weights exercises for the specific muscle you want to tone and work on illustrated with pictures to show you the perfect guide for how to build body at home without weights.


Continue reading our beginner’s guide.. “How to build muscle without weights?”

4 Reasons To Start Our Workout Plans Without Weights Today

At first let us get you in the mood and give you an extra incentive and motivation to read this detailed topic of “How to build muscle without weights?”
By showing you the great pros of using your bodyweight instead of using dumbbells or other equipments.

• More body balance and coordination.

• Most bodyweight workouts engage multiple muscle groups in each exercise set.

• Doing larger sets or repetitions will increase your heart rate, leaving you burning more fat.

• The Center Of  Disease Control And Prevention CDC reported that performing workout plans without weights , will effectively reduce the risk levels for getting injured.

6 Expert Tips To Get The Fastest And Most Effective Result From our plan,
“How To Build Muscle Without Weights?”

• Always choose the workout that works on a multiple muscle groups for getting the most of your workout.

• Do as many repetitions as you can and increase the number gradually to increase your endurance.

• Only take a small resting time between intervals or repetitions, not more than 60 seconds.

• Slow motion workout, the slower you go, the harder the burning feel and the greater the effect on the targeted muscle.

• After each set, try to flex your muscle and loosens it for 10 seconds.

• Don’t workout every single day of the week, better yet to start with only 2-4 days, so your muscles have time for the healing process that helps a lot in building muscle tone.

Continue reading for our tailored-fit workout plans without weights…

3 Effective Bodyweight Workouts that will carve and tone your body to perfection
Building Muscle

No Weights
No Equipment 
If you are aiming for building muscle without weights, take a look at these 3 exercises

Bodyweight squats

How To Build Muscle Without WeightsWith A Simple squat Exercise?

• Difficulty: Novice    
• Targeted Muscles Or Body Area: Quads, Legs, Shoulders And Back.  

Squats is one of the most famous workouts for strengthening lower body and is the secret exercise  you can get that sexy Jennifer Lopez and Kim Kardashian’s tush.

Squats will make you feel the burn in your hips and legs muscles, as it strengthens the core midsection of your body.

Extra Bonus for doing your squats with no equipments, no weights and using only your own bodyweight is that by doing this it’s considered also as a cardio exercise that will make your heart rate to go up and thus you’ll burn more fat in the mentioned affected area and gain a muscle mass and a toned lower body.

Bodyweight Squat Guide For Beginners
How To Build Muscle Without Weights?
3 Simple Beginner’s Workout Plan

How to do it:

• Stand up straight with your toes pointing a little out.

• Tuck in your tummy and keep your eyes looking forward.

• In a slow motion as possible, bend your knees and lower your hips while maintaining your upper body in the previous position.

• Slowly go back to your standing position.

• Do as many repetitions as planned.

Small alteration to the basic bodyweight squat:

You can train and tone your arm and shoulder as well, by holding them up either beside or in front of your shoulder throughout the workout.

Lunges

How To Build Muscle Without WeightsWith A Simple Lunging Exercise?

• Difficulty: Novice    
• Targeted Muscles Or Body Area: Thighs And Lower Legs, Back And Abdominal.  

One of the most powerful bodyweight workouts for legs is lunges.
As well as building muscles, doing lunges will improve your overall balance and coordination.

How to do it:

• Stand up straight tucking in your tummy and looking forward with your chin up.

• Put your hands on your waist or hips.

• Start up lunging by taking a wide step forward while maintaining your body in the previous stating position.

• When you lunge, try to make your back knee as close as possible to the floor.

• And always keep your front knee in a 90 degree-angle position

• Switch between legs taking more steps as required.

• Repeat as many times as planned.

Pushups

How To Build Muscle Without WeightsWith A Simple Pushup Exercise? 

• Difficulty: Moderate And Advanced Levels Only    
• Targeted Muscles Or Body Area: Arms, Leg And Thighs, Arm And Shoulder.  

How to do it:

• Lie down with your face to the floor.

• Put your hands the floor in a distance similar to your shoulders, each hand under a shoulder.

• As a beginner, the distance between your feet should be adjusted to what feels more comfortable for you.

• Like any other exercise, staying in the proper position with your back straight and your tummy tucked, is a key for a successful workout.

• Start pushing your body up away from the floor.

• And try not to do sudden moves.

• Slowly repeat as many times as you want or can.

Advanced twist to the regular two-hand pushup is:

To perform the workout using one hand as illustrated in the previous picture.

Precautions
(Before committing to our 3-workout-plan,
“How To Build Muscle Without Weights?”)

8 Tips for a safer workout:

• Proper warming up and cooling down for an average of 10 minutes (as advised by the Harvard University) is a must for a successful workout plans with no weights.

• Start out your workout in a slow steady rhythm and increase your speed gradually.

• By following the previous tip you might end up having much better result because the key for building muscle without weights is to train frequently NOT vigorously especially when you are a beginner.

• Listen carefully to what your body’s trying to tell you and monitor whatever signs your body’s showing.If the muscle you’re working on, starts to hurt too much or to  cramp and the pain is not the regular burn you normally feel, or if you feel fatigue, nauseous, dizzy or even worse fainted,Seek medical help instantly!!!

• We can’t stress enough on the importance of keeping hydrated, so drink plenty of water on every interval of your workout.

• Proper and comfortable shoes and clothes will ease up on you.

• Working out in hot humid weathers is a killer of joy, so try to choose the right weather and temperature to avoid nauseous feeling due to dehydration.

• Most important tip at all is to consult, a certified trainer, physician or you personal doctor who is aware of your medical and physical overall condition and history before conducting any form of exercises, especially if you have any kind of injuries or health problems.