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Female Bodybuilding Workouts Without Machines
This is a very good and interesting question - can you body build without using machines? If machines aren't needed, the implication is that everyone can go into bodybuilding without having to worry about expensive machines.
Yes, cost is always a concern. But to be successful in bodybuilding doesn't mean that you must have deep pockets. It's all about creativity.
Let's take a look at what successful female bodybuilders do, and you can probably arrive at the right answers yourself.
Goal #1: Strength training.
Whatever equipment you have, or whatever you are intending to do, you must be building strength. This is the number 1 goal of the body builder. Only when you engage in resistance training will you be able to build well defined muscles.
Ever seen bodybuilders running for hours on the track? Figure building, probably yes. But for bodybuilders, no way!
And the reason is that it is more effective to spend time in the gym, lifting weights. Only intensity can help build really strong muscles really quickly. Can you do it with leisure jogging or any kind of relaxing exercise? Maybe, but even if you succeed, it would probably take you years.
Hope I've established the need to engage in strength training.
So what do you do when you get to the gym? If you are just a beginner, you start by focusing on the major muscles. These are muscle groups that will grow the quickest, giving you more mass. When you have more lean muscle mass, your metabolism increases. In other words, you become fitter, and you can now lift heavier weights or perform more repetitions.
A side note here.
If you are trying to lose weight, strength training can be very effective. When you become fitter, you can workout for longer duration or lift heavier weights, thus burning up more calories! See how you benefit from strength training?
Let's just stick to working out on the major muscle groups for the sake of discussion. The question here is, can you engage in a workout without machines? Let's see.
Chest muscles - in the gym you do chest press. Without machines, you can do push ups. Equally effective.
Biceps and triceps - Without machines, you can use any weight for such exercises. The best is to get a pair of dumb bells. That's all you need.
Thigh and glutes - Using the same dumb bells, you can do squats (super effective) to strength your thigh and glutes (the muscles behind).
What if you don't have dumb bells?
You can still work on your thigh and glutes by doing hops. Squat with your hands behind you, and then hop up a flight of stairs. Notice how your thigh muscles start to burn?
Also, don't forget that you can do all sorts of exercises (forward rows, diagonal rows, etc) with a set of resistance bands. Resistance bands are very useful because they are highly portable, and provide you with the resistance that you need to build strength.
You can even do shoulder presses with resistance bands. Stand (or sit) on the middle the band, and then push straight up with your hands.
So the answer is definitely a yes - you can have a good workout without the help of expensive machines. But if you are serious about bodybuilding, you should consider joining a gym or something if you don't want to invest in the equipment. Many local health clubs offer affordable memberships these days.
Goal #2: Proper nutrition.
This is not an article about nutrition. If you want to learn more about proper nutrition, please read the article on female bodybuilding, how to eat right.
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