Switch to हिंदी

Health, Fitness, Beauty & Diet | Pregnancy & Parenting | Diseases & Home Remedies | TheHealthSite.com

Health, Fitness, Beauty & Diet | Pregnancy & Parenting | Diseases & Home Remedies | TheHealthSite.com

हिंदी
  • Health A-Z
  • Home Remedies
  • Diseases
    • Type 1 Diabetes
    • Type 2 Diabetes
    • Cancer
    • Heart Attack
    • Pneumonia
    • Diseases A-Z
  • Diet & Fitness
    • Weight Management
    • Exercise & Body Building
    • Diet & Recipes
    • Yoga
  • Coronavirus
  • News
  • Pregnancy
    • Conceiving
    • Infertility
    • Labour & Delivery
    • Pregnancy week-by-week
    • Breastfeeding
    • Baby Names
  • Beauty
    • Skin
    • Hair
    • Grooming
  • Photos
  • Videos
BLA21 cibil.com ageas federal zee hindustan
Home / Fitness / Want to build muscle without gaining fat? 5 exercises that would give you the desired result

Want to build muscle without gaining fat? 5 exercises that would give you the desired result

You can still work hard at the gym without becoming a hulk. Below are a few exercises that can promote lean muscle.

By: Longjam Dineshwori   | | Updated: March 5, 2020 7:02 pm
Tags: Build muscle  Fitness tips  Lean muscle  
exercises to build lean muscle
Your workout routine should have cardio and weightlifting in equal parts.

Do you want to grow muscles without gaining extra fat? Yes, we are talking about lean muscle growth. If you’re not working out to get huge, but to build strength and lean muscle, this article is for you. Also Read - Many people suffering from knee pain due to over-exercising after unlock phase

Don’t worry, you can still work hard at the gym without becoming a hulk. The formula is that your workout routine should have cardio and weightlifting in equal parts. By doing so, you’ll burn more fat and simultaneously build muscle without getting too beefed up. Don’t know how to balance these two fitness categories? We are here to help you. Below are a few exercises, cardio as well as weight based — that can promote lean muscle. Also Read - Feeling too tired to do your usual workout? Try these low-impact exercises instead



Stationary bike workout

Fitness experts recommend following the below steps while performing this workout. The complete l workout will take about 20 minutes Also Read - Worst exercises to do during your period

  • Begin with a four-minute warm-up ride on low resistance.
  • Ride as fast as possible for 40 seconds. Slowly pedal for another 20-second for recovery. Repeat 10 times.
  • Again, ride as fast as possible for 20 seconds, then rest for 10. Repeat six times.
  • Ride slowly for three minutes on low resistance to cool down.

Rowing machine workout

With this 20-minute exercise, you can build arm muscles while slimming your gut. Follow these steps

  • Start with a warm-up row on a low resistance. Do it for five for three minutes.
  • Raise the resistance to level 10. Row as hard and as fast as you can for 30 seconds.
  • Keep the resistance high. Grab the handle and row for 60 seconds at a moderate pace. Repeat seven times
  • Now, alternate between rowing for 15 seconds at a fast pace and 15 seconds at a slow pace. Continue this for seven minutes.
  • Row slowly to cool down for three minutes.

Static kettlebell lunge

Kettlebell Lunges are an excellent exercise for developing strong legs and buttocks. Static kettlebell lunge is specifically good for building lean muscle in your legs.

Alligator plank

This move is very effective for building a strong yet lean upper body and core. It will help sculpt your abs, back, shoulders, and triceps.

Alternating chest punches

You just need a resistance band to complete this fast-paced, muscle-building workout. Stand with your feet hip-width apart. Take one foot forward and the other back. Loop your resistance band around a bar or doorknob behind you. Then punch right and left. Do 100 times on each side.

Published : March 5, 2020 6:57 pm | Updated:March 5, 2020 7:02 pm
Read Disclaimer

The best exercises for ribbed obliques: Try planks and med ball slams

The best exercises for ribbed obliques: Try planks and med ball slams

Health tech: 5 best workout apps to get in shape

Health tech: 5 best workout apps to get in shape

Please Wait. Article Loading ....

Coronavirus Updates

Coronavirus Updates

Stay Informed, Be Safe

  • Vaccine acceptance: Women in India more willing to get COVID-19 shot than those in the US
  • It is ‘unrealistic’ that COVID-19 pandemic would be over by 2021 end: WHO expert
  • Co-WIN glitches leave citizens in quandary: 92 per cent unable to register for COVID-19 vaccine
  • COVID-19 vaccine for variants: Pfizer, Moderna test a third ‘booster’ dose for efficacy
  • ASCOT expands into India to find the most effective treatment for COVID-19

Health Calculators

BMI Calculator
bmi Calculator
Ideal Body Weight
ideal body weight
Daily Calorie Intake
Daily calorie intake
Calories Burned
calories burned

Related Stories

Many people suffering from knee pain due to over-exercising after unlock phase

Many people suffering from knee pain due to over-exercising after unlock phase

Feeling too tired to do your usual workout? Try these low-impact exercises instead

Feeling too tired to do your usual workout? Try these low-impact exercises instead

Worst exercises to do during your period

Worst exercises to do during your period

Returning to the gym after a long break? Stay away from these 5 high-impact exercises

Returning to the gym after a long break? Stay away from these 5 high-impact exercises

Can't fathom working out daily? Exercising once or twice a week is enough to meet your goals

Can't fathom working out daily? Exercising once or twice a week is enough to meet your goals

Health News in Hindi

Shilpa Shetty Yoga Tips: शिल्पा शेट्टी ने कहा, चोट लगने पर योगासन शरीर के अनुरूप ही करें, बरतें ये सावधानियां

स्वास्थ्य मंत्रालय ने कहा, Cowin-App के जरिए 50 लाख लोगों ने टीकाकरण के लिए किया सेल्फ रजिस्ट्रेशन

Clove Side Effects: लौंग के अधिक सेवन से हो सकती है किडनी और लिवर डैमेज, जानें इसके अन्य नुकसान

COVID-19 vaccination in Uttar Pradesh: उत्‍तर प्रदेश के इन अस्‍पतालों में लगेगी कोरोना वैक्‍सीन, यहां देखिए पूरी लिस्‍ट

Shraddha Kapoor Birthday: श्रद्धा कपूर की फ्लॉलेस और ग्लोइंग स्किन का राज हैं ये सिंपल टिप्स एंड ट्रिक्स, आप भी करें ट्राई

Read All

Recent Posts

  • Do you get frustrated often? It could lead to drug addiction
  • Vaccine acceptance: Women in India more willing to get COVID-19 shot than those in the US
  • Take your skincare game up a notch with Shraddha Kapoor’s tips
  • Lifestyle has a huge impact on your pregnancy: Boost fertility with these little changes
  • World Hearing Day: Nearly 700 million people will experience hearing loss by 2050, warns WHO

About The health Site

TheHealthSite.com is India's largest health site with more than 40 lakh unique visitors per month. We focus on fitness, beauty, health, pregnancy and more.

Most popular health and wellness website in India in 2012 at the Website of the year awards.

health@corp.india.com
+91 – 22 – 6697 1234
Landline Phone number 91 – 22 – 2490 0302.

ZEE ENTERTAINMENT ENTERPRISES LTD, 18th floor, A-Wing, Marathon Futurex, N. M. Joshi Marg, Lower Parel, Mumbai, Maharashtra 400013.

Useful Links

  • Weight Loss
  • Keto Diet Tips
  • Skin Care Tips
  • Intermittent Fasting
  • Apple Cider Vinegar
  • Ashwagandha
  • Cancer
  • Pneumonia
  • Diarrhoea
  • Dengue
  • Typhoid
  • Tuberculosis
  • Chickenpox
  • Chikungunya
  • Depression
  • Hepatitis
  • Diabetes
  • Type 2 diabetes
  • Arthritis
  • Swine Flu
  • Baby Names
  • Cough and cold
  • Heart Attack
  • Breast Cancer
  • Ebola Virus
  • Dengue
  • Malaria
  • International Yoga Day
  • Hypotension
  • Heart Failure
  • Asthma
  • Brain Tumour
  • Celebrity Fitness
  • Goitre
  • HIV/AIDS

We respect your privacy

  • Disclaimer
  • Privacy Policy
  • Contact Us
  • Author Profiles

Copyright © 2021 Zee Entertainment Enterprises Limited. All rights reserved.