Build muscle and lose fat without equipment

Build muscle and lose fat: Ask most gym-goers what they should do if they want to build muscle and most likely the answer would be, lift weights at the gym. But what if you can’t get to the gym? What if you don’t want to invest more time in the gym? What if you don’t want to spend money on a gym membership?

Can You Build Muscle And Lose Fat Without Equipment?

If your answer is ‘yes’ to any of the above question(Can You Build Muscle And Lose Fat Without Equipment), then bodyweight training is the best answer to all your problems. Yes, bodyweight exercises can build muscle. Carving a great physique doesn’t take a bench, it doesn’t take weights, and hell it doesn’t even take a gym. Bodyweight exercises are not only time saving but also effective.

The only thing is you need to have proper technique. You are required to hit your muscles in all directions possible. You should follow the principles like increasing reps, decreasing rest time, performing variations, increase time under tension, progressive overloading.

A recent study published in the American College of Sports Medicine’s Health and Fitness Journal found that bodyweight training is an effective way to decrease fat and increase muscular fitness.

This article has accountable information on how to build muscle and lose weight with bodyweight training at home.

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What does bodyweight training entail?

Bodyweight training refers to movements that use only your bodyweight that provides resistance to the muscle against gravity. It doesn’t require the use of machines or free weights. The only thing you need is YOU.

Muscle building

Some Bodyweight exercises are pulling, pushing, squatting, doing any kind of activity using only your own weight as the resistance. It may sound simple but you’ll be surprised by just implementing even the smallest changes such as moving, positioning your hands, or switching up the number of sets and reps you do. 

Reasons to opt for bodyweight training

Improves heart health:

Few minutes of bodyweight training has a significant impact on your body metabolism. Any physical activity signals the heart to pump blood more effectively.

  • reduces the risk of heart attack and stroke.
  • Strengthen heart muscles.
  • Improves blood cholesterol level.

Bodyweight exercises are easily accessible:

If you want to build muscle and lose fat without equipment, It doesn’t need any sophisticated equipment. These exercises can be done anytime anywhere. When you have no time to hit the gym. 
When you are away from home. With bodyweight exercises ‘NO TIME’ is not an excuse anymore.

Helps in muscle growth:

Bodyweight exercises usually help in gaining lean muscle mass to some extent, which normally declines as you get older. Muscle mass is very important in maintaining weight and the body’s metabolism.

Improves flexibility and stability:

Flexibility and stability are an essential part of the way we move. It improves your posture. It enhances the free movement of joints. It is the safe option irrespective of age.

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Bodyweight exercises suits all levels:

Bodyweight exercises are generally beginner-friendly exercises. But implementing small changes and variations can make it much harder and challenging and thus, suits all levels either you are intermediate or advanced.

6 of the best and must do basic bodyweight exercises:

1. Push-ups: 

This is the most important and well-known bodyweight exercise. It is often performed to stimulate the upper body. Once you are comfortable with conventional pushups, you can include variations like diamond pushups, Archer pushups, wide arm push-ups, The Hindu push-ups, incline, and decline push-ups

2. Pull-ups: 

Pull-ups are a well-known exercise that hits your back muscles. This exercise is performed by all fitness levels.

3. Squats: 

Squats strengthen the lower body. From the standing position lower your hips till your thighs are parallel to the ground. You can make it more challenging by squatting with one leg i.e., pistol squat.

4. Planks:

The plank is a core strengthening exercise that works the entire core. It involves maintaining a position similar to a push-up for the maximum possible time. You can also call it an abdominal bridge.

5. Burpees: 

Burpees is a full-body strength training routine. With one rep of burpees, your chest, front deltoids, arms, thighs, abs, hamstrings are stimulated. You can get an elevated heart rate after a complete set of burpees.

6. Lunges: 

Lunges are good Exercises for strengthening the quadriceps, gluteus maximus, and hamstrings. This exercise refers to one leg bent forward, thigh parallel to the ground, and the other background, thigh perpendicular to the ground.

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The conclusion

One can gain muscle and lose fat with bodyweight exercises to some extent. Increasing reps, trying variations, decreasing rest time may further alter your limits. Muscle growth with bodyweight training may decline as you get older. One can lose fat through HIIT routines. However, with only bodyweight training, you cannot compete with regular gym strength training athletes.

I hope this article(Build muscle and lose fat) is helpful for you.

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Mujja Saikumar, founder of The Muscly Advisor is an Aeronautical engineering graduate formed an obsession with fitness and helping people to clear all the health and fitness-related doubts through Blogs, videos, and social media. Instagram | Facebook | Twitter

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