Many people have this wrong perception about working out. They feel that one cannot workout without weights. Nothing can be farther from truth. If you can spare few minutes each day on a regular basis, you can actually work on your physique and exceed even your wildest expectations. What are needed are a strong will and a commitment towards attaining peak fitness levels.

Body weight calisthenics is one good example of workout without weights. From professional athletes to armed personnel you can find many of them using these types of exercise routines in order to remain fit. Perhaps the biggest advantage with this kind of a fitness program is that you need not spend huge amounts of money on buying costly equipment or pay hefty amounts towards gym memberships. With free-hand exercises, you can literally workout anywhere at any time of the day.

A lot of people have been successful in adding muscle mass to their bodies without workout without weights. One reason that many people prefer these exercises in which weights are not used is because of the safety factor that is involved. While doing weight training, you always need the help of a spotter, who would assist you during lifts. Whenever you are exercising alone without a spotter there is a chance that you may actually get trapped beneath a heavy bar through sheer exhaustion sometimes. This is one reason why many people do not prefer weight training.

Workout without weights is finding a large number of takers because of the cost factor too. It works out much cheaper than weight training. For one you save on equipment and gym memberships. Secondly you need not own expensive weight sets in order to go through your exercise routine this way. You can now move from one exercise to another quickly while also benefiting in the form of cardiovascular workouts.

Workout without weights is possible by exercising with resistance bands or by using your own body weight. Push ups are a good example which is a great way to muscular arms and biceps. Similarly pull ups too are a good way to sculpt many parts of your body. Exercising with resistance bands is gradually finding an increasing number of takers these days. These bands come in various different sizes and shapes. You can exercise whole range of muscles and burn calories faster with them. Good examples for exercises with them include overhead presses and arm curls. With proper fitness training you can now build a strong body without using weights.

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In this article I'm going to explain to you how to build some solid muscle mass and increase your strength at the same time. You can do this if you follow my 10 simple steps to build muscle. Using these same steps, I've personally added 13 Kilograms in just 3 months without steroids.

Step 1
Make sure you eat plenty of good quality food. Getting enough calories is the key to gaining muscle mass. You should be eating plenty of lean protein, such as; meat, fish, eggs and protein powder. Accompany the protein with a lot of complex carbohydrates such as; brown rice, wholemeal bread and oatmeal.

Step 2
Make sure you eat every 2.5 - 3 hours. This will speed up your metabolism and lower the amount of fat that your body stores. In between meals you can eat fruit and nuts if you wish.

Step 3
Drink plenty of water - When building muscle in your body you should be drinking at least 4 liters of water per day. This is around 16 glasses. Your muscles need water to stay hydrated and grow.

Step 4
Sleep at least 8 hours per night - This is the amount of time you need if you're training hard at the gym so that your muscles have time to repair. I personally sleep around 9 hours per night.

Step 5
Train hard at the gym and always change your workouts - Never do the same workout for more than 2 weeks in a row because your muscles will get too used to it and stop growing. I personally change the machines I use every week, and also switch from a 'heavy weight/ low reps' workout, to a 'light weight/ high reps' workout every 4-6 weeks.

Step 6
Take some supplements to ensure your body has enough to grow. I recommend taking just a couple of supplements. These include; creatine, protein powder, multi-vitamins and l-glutamine. I wont go into detail here, but these are all quite important when training for muscle gain. Some extra's which I have had good results with are BCAA's and tribulus.

Step 7
Only train 4-5 times per week. Don't do more because you'll be overtraining your muscles and they wont grow, and don't do less because your muscles wont be getting enough work to grow.

Step 8
Track your progress - Keep a record of your measurements and weight each week to see if you're getting results. If you're not putting on weight then you should increase your calorie consumption by about 500 calories until you're weight starts to go up.

Step 9
Do a 3 or 4 day split training workout. This will give each muscle a full week to repair. An example would be; Monday - chest and triceps, Wednesday - back and biceps, Friday - Shoulders and legs.

Step 10
Write down what your goal is and keep working towards that goal. Use it for motivation and have a look at it each day. This will keep you focused and on track to achieving your goal.

If you enjoyed this article or if you have any questions then please leave a comment below.

Body building is without a shadow of a doubt one of the most common interests among men these days. Body building is not just about building your body so that it looks good with well toned muscles, but also keeping you very healthy through the kind of work-outs that you do day in and day out. Weight training plays the most important role in body building. Weight training is something which is very essential to build your muscles and make you look good. When you train with weights, it will be a unique experience for the first time as your body will be forced to cope with the pressure that you put on it.

Also, for the first few weeks, body building weight training can take a heavy toll on you, as it takes that much of time at least for a healthy human body to cope with heavy weight training. One of the most important things you need to know about body building weight training is that you cannot start off right away with heavy weights and strenuous work out schedules. Everything needs to have a proper schedule and especially in this case, you need to follow a certain pattern in order to achieve the best results in the shortest possible period of time.

First of all, you need to get in touch with an experienced body building trainer. A trainer is a professional who will be able to guide you in terms of weight training, nutrition, work out schedule, and many other things related to body building. Once you’ve got yourself a trainer, make sure you listen to him properly and do whatever he asks you to do so. Body building weight training should be done with the right mindset and for this purpose a trainer’s assistance becomes very much important. Also, you need to give enough rest to your muscles and nourish them with the proper kind of diet, as those two things are very important as far as building your muscles are concerned.

Bodybuilding weight training makes your muscles bigger, stronger, and agile. For this reason, a lot of people are interested in weight training and even though not all of them may end up body building professionals, they love the aspect of weight training and the kind of impact it has on their lives and this is the reason why you see a lot of people are into weight training these days.

While building muscles is one of the most passionate interests today for a lot of people, it is also very clear that a lot of people who indulge in body building do not have any clue whatsoever regarding the kind of routine they are supposed to follow in order to get the right kind of results they want from their body. Following a pattern or a body building routine is perhaps one of the most important things you should do in order to get better results from your pursuit of a great physique. But sadly, this is one of the most under rated things today as far as the people who are into body building are concerned, due to lack of knowledge on the issue.

Human body is amazingly adaptable and it adapts itself to a set pattern or routine when it is put in that kind of a routine or pattern over a period of time. So, in order to get the best results from your body, you should make it undergo the right kind of routine for a period of time. Body building routine is a very important thing in your body building process and it should be done only with the help of a professional. Your body building trainer could be of great help in this issue as he can understand your physique better than anyone else being a professional. You can discuss with your trainer about various aspects of working out your muscles and then come up with an exercise routine which would be demanding yet at the same time interesting to follow every day.

Once you have got yourself a set pattern or routine, make sure you follow it without fail. Even after formulating a body building routine, a lot of people miss out on their exercises and work outs often and end up not getting the desired results. This is the reason why you should take it very seriously and try to adhere to it without fail, no matter how busy your schedule is, how fast paced your life style is, and how important your pastime activity is. Once you have got your body building routine going regularly, you can see the results for yourself in a matter of few months. Your body gets adapted to the routine and if provided with the right kind of nutrition, you can get the desired results in the shortest possible time, which is what everyone wants.