You don't need equipment to get strong, lean muscles.
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Get stronger without using weights using your own body weight as effective resistance. Consistently training your whole body three to five days each week gets you stronger while maintaining and improving your muscular balance. Fueling up before body weight resistance workouts and nourishing your muscles afterward ensures you grow stronger while gaining an appropriate amount of muscle with nary a dumbbell or barbell in sight. This combination of balanced strength training without the use of weights and smart food choices helps you grow lean muscles and gain strength.1.
Train your upper body by doing three sets of 15 to 20 pushups. Though pushups work your entire body, they primarily target the muscles in your upper body including your chest, shoulders, back and arms. Place your palms on the floor a little wider that shoulder distance apart. Extend your legs so that you are stabilizing your body weight on your hands and toes. Bend your elbows to lower your weight toward the floor. Exhale and straighten your arms as you lift your body. To modify your pushup, stabilize your body weight on your knees instead of your toes.2.
Gain strength in your lower body by doing lunges. Lunges strengthen the major muscles in your lower body. Stand with your feet under your hips and your hands on your waist. Take a giant step forward with your right foot, bending both knees until each knee forms a 90-degree angle and your left heel naturally leaves the floor. Push your weight back through your right heel to return to your starting position. To protect your knees, check that your knees do not go past your toes when you lunge. Alternate your right and left legs to complete three sets of 20 alternating lunges. If you are just starting out, simply bend your knees and straighten your legs to perform 10 lunges in place on your one side before switching sides.3.
Strengthen your core by holding a plank position on the floor. Planks primarily target your abdominal and lower back muscles. Assume a plank position by placing your fists and forearms on the floor and extending your legs so that you stabilize your body weight on your toes and forearms. Focus on the floor about six inches in front of your fists, engage your abdominal muscles and keep your body in a straight line from your head to your ankles. Hold this position for 60 seconds or break your plank into two separate 30 second holds until you get stronger. Modify the plank by lowering your knees to the ground until you are strong enough to stabilize yourself using your forearms and toes.4.
Make smart food choices. Eat carbohydrates before your workout to supply the nutrients you need to feel energized for your training. To get the strength and muscle you want, nourish your body with protein-rich food choices after you work out.