Fun Home Exercises to Build Lean Muscle And Lose Weight

Many of us have a desire to build up lean muscle and lose weight, but for many the gym simply isn’t an option. Getting to and from the gym on a schedule can be the most difficult part of exercising, and it is a headache that most of us don’t want or need. So skip the gym! There is plenty you can do at home to develop and promote lean muscle that doesn’t involve fancy gym equipment or expensive gym memberships.

Before talking about the exercises, take a moment to talk about your body’s needs. When exercising the goal is to develop lean muscle and the building block of muscle is protein. So, before you start trying to exercise and build muscle it is important to make sure that you are providing your body the protein it needs to do this job. One of the best ways to do this is through a protein supplement. In the world of protein supplements, you can basically choose between whey and soy based options. I recommend whey protein because it is a dairy based supplement. Dairy supplements are easier to digest and studies are showing that dairy products can have serious benefit for people trying to lose weight. Whey protein seems like a double-win to me.

Of course the first things you can consider doing at home are the basic core exercises: pushups, crunches and squats. These have the benefit of being amazingly great exercises; they are the classics for a reason. And they also don’t require specialized equipment or even a dedicated exercise space. You can do these almost anywhere in your house and their benefits are well documented and quick to see. However, there are also fun exercises that can be great cardiovascular and muscle training that most people often forget. Here are two super fun options for building lean muscle and staying in shape.

Take up hula hooping! Yes, hula hooping, that strange circular toy that took the nation by force in the late 1950s. Hooping (as adults call it to separate it from the children’s game) has been shown to increase metabolism as well as provide a solid core workout from head to toe. Many people buy a fitness hoop – a hula hoop that is weighted and larger than your standard toy store variety. The larger size helps the individual maintain the circular motion that can be so allusive, and the weighted nature provides a great core workout and cardiovascular experience. Hooping can easily bring the joy back into exercise – and all you need is a hoop.

Another children’s game that can be great fitness is jumping rope. We all see pictures of boxers and wrestlers jumping up and down; but this isn’t exactly fun for many of us. Instead, remember days on the playground rocking some double dutch. Now imagine that your rope is slightly weighted. The jumper is getting a lower body workout while the people on the ropes are spinning and working out their upper body. Suddenly children’s game looks like it might be a fun way to find fitness and exercise, and this is one reason that many athletes (including Arnold Schwarzenegger, Kareem Abdul-Jabbar and Jerry Rice) have started jumping as part of their conditioning. All you need is an inexpensive rope, and you can easily burn calories and tone muscles at home in a fun way.

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