The Best Way to Build Muscle (without the Gym)
You want to lose fat and build muscle without intense cardio exercise or running and intense lifting. And, despite what you read anywhere else this is easily possible. Research shows that strength/weight training burns the same amount of fat and calories as cardio because it is just as demanding, if not more. Think about it, You don't lose fat because you sweat a lot, you lose fat because you burn calories by using energy. And you use more energy strength/weight training than you do jogging or even running.
Anyways, from experience, I've learned that anything you do with intensity beats all the fancy equipment, weights, or personal trainers in the world. And I'm not gonna lie, some of the stuff below is very difficult, but even if you modify you're still accomplishing more than you would otherwise.
Anyways, from experience, I've learned that anything you do with intensity beats all the fancy equipment, weights, or personal trainers in the world. And I'm not gonna lie, some of the stuff below is very difficult, but even if you modify you're still accomplishing more than you would otherwise.
The Workout
On a lot of other websites and articles, you will see that compound exercises are the best way to build muscle and burn fat at the same time. This is absolutely true but the problem is most of these exercises require use of gym equipment. So, I have included some exercises that don't require such equipment along with some other moves you may have not have heard of. There are 6 muscle groups that all upper body exercises focus on and that every guy wants to flaunt. Chest, Back, Triceps, Shoulders, Biceps, and of course, abdominals.
Most of the moves you will read about require no weights. And only some need two dumbbells .
Chest
The chest or pectorals is the most important of all upper body muscles. A stronger chest gives you a much stronger look and stature and it makes your stomach/abs appear flatter. (and fills out your polo or fitted shirt). When in doubt, ALWAYS find time to work your chest. Even if you can only do one exercise one day, make it some push-ups. Why? Push-ups along with all chest exercises also work your back,shoulders, triceps, and biceps. If you don't believe this, try doing 100 push-ups right now...yeah. work
For your chest, all you really need is push-ups and its variations here are a couple:
- standard
- wide
- military
- diamond
- judo
- divebomber
- decline
- clap
- t-pushups
- explosive
- pause
- handstand
- pike press
- one arm
- plange
- sphinx
- pushups plus
- aztec
- side to side
- wide fly pushups
- fingertip
- plyometric
- knuckle
- crucifx
- slow mo
- pushup-row combo
- medicine ball
- swiss ball
- bosu ball
- incline
- weighted pushups
- spider man
- staggered hands
Back
While your chest fills out your shirt your back and traps are responsible for the other half. Your back also helps you with all carrying, lifting, and pulling. Here are some exercises with no weights or just two dumbbells:
lawnmowers
- congdon locomotive
- elbow-out lawnmowers
- lying down lat pullovers
- bent-over rows
- wide grip pull-ups
- reverse grip bent-over rows
- standard grip pull-ups
- push-ups plus
- close grip pull-ups
Shoulders
If you want to wear collared shirts, you need to have fairly broad shoulders. Scrawny shoulders aren't gonna cut it. If you are in sales or business, having broad and strong shoulders will make people take you seriously.
- pike press
- superman
- alternating dumbbell shoulder press
- y-t-i raise
- deep swimmers press
- weighted arm circles
- in and out shoulder fly
- scarecrows
- dumbbell rows
- y-press
Triceps
Your triceps are going to get a workout every time you work your chest, but here are some exercises that target your triceps and will have them looking shredded
- diamond push-ups
- plange push-ups
- chair dips
- bent-over tricep kickbacks
- lying tricep extensions
- side-tri-rises
Try to do two exercises from each group three times a week.But, make sure you do it all with intensity. Flex every muscle on every exercise. Grit your teeth. You'll get a more effective workout in less time and the results will be much more noticeable.
And as far as eating goes, you don't need a diet, because you won't stick to it. Indulge in meat - eat plenty of chicken, fish, beef, turkey, and steak. This will keep you full and lean and you will build maximum muscle. If you do have to snack, buy a case of protein bars that you like and keep a couple with you every day.
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