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Training at home without weights you want to build your muscles

If you don't have weights to train but want to build muscle, start doing these 12 effective exercises then 

If you don't have equipment but your goal is to build muscle, you may be wondering how to train to reach that goal. 

Performing body weight exercises; Such as: push-ups, pull-ups, squats, and lunges, are the way to build muscle without weights, but you also have to be strategic in how you program your exercises to maintain and build muscle mass.

How to build muscle without any equipment

“Many people have succeeded in building muscle through exercise based solely on body weight,” Stan Stray Gunderson, an exercise physiologist and certified trainer at Reach Outcome told POPSUGAR.

 Continuous and intense training leads to muscle building, also known as "blood hypertrophy". 

In addition to inflation training, "the key to building muscle is boosting muscle protein synthesis (a natural process that allows your body to produce protein to repair skeletal muscle damage from exercise and promote skeletal muscle growth) through nutrition and skeletal build." Exercise is important, but your nutrition is also very important!

How long will it take to build muscle without weights

No matter your fitness goal, building muscle won't happen overnight, of course. 

 Consistent training and proper nutrition (particularly high protein intake and carb timing after training) will yield significant results. 

Since our bodies are different (wich we always emphasize!), how long it will take you to build muscle depends on your current fitness level, genetics, and the frequency and duration of your workouts.

 It may take some trial and error to figure out what works best for you, but that's okay. In general, Stray Gunderson recommends being careful and building up your exercise endurance when starting a new routine.

 "For the average individual with a little background in exercise, three to five training days per week are usually well tolerated," he said. 

Best muscle building exercises without equipment

If you don't have access to equipment, performing sequential full-body exercises will stimulate muscle growth and burn fat to the maximum," Stray Gunderson said. 

He recommends doing High Intensity Interval Training (HIIT) because it will help boost your metabolism and increase your muscle mass. Add moves like push-ups, pull-ups, body-weight squats, lunges, and burpees to your next HIIT to start building muscle right away.

Stray Gunderson also recommends skipping rope and sprinting to build muscle. If you're wondering how long workouts should take, he says at least 30 minutes per training session should be enough.

 Additionally, if your goal is to build muscle, you'll need to stop doing long bouts of cardio, such as running five miles, as cardio can burn both fat and muscle in this case.

How do you maintain the muscles you built

If you're not sure when your Amazon dumbbells will arrive at your home, you may be wondering how to maintain muscle mass without equipment.

 “The biggest factor in maintaining muscle mass is getting enough protein and calories,” said Stray Gunderson. 

"Muscle will not grow if there is not enough material to build it!"  This will also vary based on your body and genetics, so we recommend that you work with a licensed dietitian to create a protein program specifically for you.

Regardless of your diet, Stray Gunderson said you should do exercises that focus on time under pressure (moving slowly and in full control of the movement, 

for example, squatting for three seconds, holding for one second at the bottom, and slowly returning to the starting position for three seconds) during at least two exercises per week to stimulate muscle health.

If you're ready to start building muscle, below are 12 bodyweight exercises to get you started. Also consider adding the following body weight exercises to your regular routine.

30-Minute High-Intensity Interval Training (HIIT) for Small Spaces

Four-movement exercise for the buttocks muscles

12 minute full body workout


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