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Best Way to Build Muscle Mass and Lose Fat Without Going to the Gym

I really don’t believe that you need to go to a gym to increase your Lean Muscle Mass. You can easily add muscle on your frame by training at home using just your Bodyweight, a pair of dumbbells, a kettlebell, or a barbell.

My home gym consists of the following equipment:

  • Jump Rope ($15)
  • Sledgehammer ($35)
  • Tire ($0)
  • 2 Kettlebells ($85 and $120)
  • Pullup Bar ($20)
  • Bench ($0)
  • Medicine Ball ($35)
  • Resistance bands ($15)
  • Barbell Set ($160)

So my entire home gym costs only $485. Average gym memberships cost $50, or $600. So I’m actually saving $115 per year on gym memberships, and still getting the results I desire. Actually, the home gym equipment is only a one-time cost.

And who says you have to build up your home gym all at once? I’ve made all these additions slowly, and steadily.

So where do you get started? How do you steadily build up your home gym over time? Well, that’s why I created this guide.

First 6-8 Months

For the first 6-8 months of your fitness plan (I’m talking to complete beginners), I think it’s important to work on your Cardio endurance and basic strength. So grab yourself a decent Jump Rope to work on your cardio.

My favorite cardio methods are jump roping, shadowboxing, sprinting, and sledgehammer swings. The sledgehammer is optional. I showed the movement to my friends, and they didn’t like it. But I just love the idea of hitting a tire with all your force.

It’s also a great way to let out some steam.

Combine these cardio exercises with intense bodyweight workouts and you’ve got yourself a recipe for incredible results. If your goal is to add lean Muscle Mass with bodyweight training, then you want to grab a copy of Craig Ballantyne’s Bodyweight Bodybuilding 2.0

For a more general approach to bodyweight training, check out some more of Craig Ballantyne’s Bodyweight Workouts.

Here’s a sample Jump Rope and Bodyweight circuit we did about 2 years ago: (Sorry for the grainy video)

Oh yea, you might also need a pullup bar to do pullups and chinups. Or you can just do them at the park.

Next 6-8 Months

At this point, it’s time for you to pick up some weights. Dumbbells are best. If you’re a bit more adventurous and wish to shell out some more money, then I’d suggest grabbing an olympic Barbell Set.

My mom bought me a dumbbell when I was 8 years old. My father bought me a barbell set when I was around 15-16. Then, one of my college friends was going back to India. I’d helped him out a lot with rent and other things while he was in the U.S.

He wanted to pay me back (with a grand!) but I just told him to buy me a Kettlebell. So that’s how I got my first Kettlebell. The last Kettlebell (50lbs) was the first one I bought with my own money.

And it feels good!

The point is that you want to start playing around with some weights. Dumbbells are the cheapest. Barbells are in the middle, and Kettlebells are expensive, but effective. The best dumbbell workouts come from Craig Ballantyne’s Turbulence Training.

For Kettlebell workouts you want to check out Chris Lopez’s Kettlebell Revolution.

Here’s another video from 2 years ago:

The Next 6 Months and Beyond…

You have the basics – everything you’ll ever need. Anything else from here on – medicine balls, resistance bands, benches, cardio equipment, boxing gloves, pullup/dip station, focus mitts, heavy bag – are just additions.

So if you feel you can’t afford $400 to $600 per year to join a gym. Or, if it’s to inconvenient for you to drive down to a gym, then use this guide to create your own home gym. There are no excuses when it comes to your health.

If you’re looking for a full bodyweight program, then you should check out my brand new Shah Training Playground Workout Program. It’s available as a free download:

Get an Intense workout at your Local Park!

Simply enter your name and email address below to download this program:



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This post first appeared on Shah Training | Do Not Simply Exist, Conquer!, please read the originial post: here

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Best Way to Build Muscle Mass and Lose Fat Without Going to the Gym


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