5 Ways to Get Lean Outside the Gym

5 Ways to Get Lean Outside the Gym

lose weight outside the gym

Gaining lean muscle is a big challenge and the majority seeks out for gym. However, gym may not be a feasible option for some because of several reasons like time, money etc. So, are there ways that can help one to build lean body muscle outside the gym? Some people will say no! That’s not true. You can gain body mass and get rid of fat in a number of other ways. Here are the 5 ways to lose weight outside the gym.


Switch to outdoor exercises. Combine bodyweight exercises with light cardio exercises to gain lean muscle and burn fat through increased metabolism. Bodyweight exercises generally refer to pull ups, pushups, squats, lunges and jump squats. In these exercises you will be using your own body weight to gain strength and build muscles. Each exercise must be repeated 8 to 10 times in each set to a total of at least 3 sets. Never try to overdo. This means that if you are unable to do one exercise more than 5 times, restrict yourself to 5 and move on to another exercise. Perform 2 or 3 or may be 4 exercises in a row 8 to 10 times each and then take a small break of around 60 to 90 seconds and then repeat the whole cycle to complete the second set. Take some rest and then start with the 3rd set.

Once you are through with the bodyweight exercises, switch to cardio exercises.  You can start walking slowly and then move on to jogging and then light running. Do not pick up your full speed. After sprinting for 1 minute, jog for another 1 minute and then sprint at a greater speed for another minute and then fall back to jogging. This is a very effective method of increasing metabolism and burning fat quickly while increasing the lean body mass.


Body needs food but when you feed it more than what is required, you will gain weight. Hence, you need to have proper nutrition. When you are performing outdoor exercises, your body will gain muscle and the nutritional requirements of your body will keep changing. You need to seek help from some nutrition expert who can guide you with a proper nutrition chart so that your body gets a balanced diet every day.


Physical exercises will generally increase your appetite. Don’t rush for any unhealthy food. The food you eat must not contain unhealthy fats. Whole food meals, fish, vegetables, fruits etc. are considered healthy because they are unprocessed. Unhealthy food will only add fat.


Exercise and food are necessary but equally important is rest. You need an average of 7 to 8 hours of sleep every night. If not, your body will fail to recover and repair from your daily workouts. When you sleep, your muscles repair, grow and gain strength, allowing you to push harder during next day’s outdoor exercises.


It may happen that you suffer from core muscle weakness or some old injuries and back pain. These conditions can severely hamper your progress and hence, they require immediate medical attention. Back pain or old injuries can increase during bodyweight exercises. In case of core muscle weakness, your hands and legs will fail to hold your body weight during pushups, pull ups and jump squats, forcing you to take rest for longer periods, thereby making your attempts fruitless. Only when these problems are cured, you can gain your confidence, which undoubtedly remains one of the most crucial factors when it comes to getting lean.

Reviewed By:

Dr. Kaushal M. Bhavsar (MBBS, MD)

Assistant Professor in Pulmonary Medicine, GMERS Medical College, Ahmedabad