If you want to build muscle but don't want to while away hours in a dark gym, there are a number of activities you can do that don't involve weights but can help you build muscle.
Body Weight Exercises
Build muscle by using your body weight instead of free weights or machines at the gym. Arm extensions, calf raises, push-ups, crunches, lunges, arm raises and hip lifts can be carried out on a basic yoga mat or smooth floor, benefiting different muscle groups while allowing you to work out almost anywhere.
Yoga
Doing yoga will make you strong and build muscle without giving you the bulky physique of a bodybuilder who lifts weights. Instead, yoga builds your muscles as they work in unison to move through poses. According to a report in the "Los Angeles Times," poses such as downward facing dog, warrior one and two, plank and cobra can strengthen the muscles in your back, while anyone who has done the repeats of sun salutations during a session of Ashtanga yoga knows your arms have to become strong to allow you to survive the whole workout.
Soccer
The "Los Angeles Times" also reports that soccer is an exceptional way to build a strong and balanced overall level of strength. According to a 2006 article, in the course of a 90-minute game, professional players cover as much as six miles, while also performing demanding moves during competitions for the ball and maneuvering to set up a shot. Trainers interviewed for the article noted that playing soccer is roughly analogous to doing interval sprints, building leg strength; at the same time, players develop strong core muscles because of the jumping and heading required, which draws on core muscles for in-air movement.
Diet
National Public Radio reports that to build muscle --- rather than fat --- you don't need to eat as much protein as once recommended. According to researchers from the University of Texas cited for the article, a study revealed that only 30 g of pure protein in a meal get turned into muscle. This means you don't need to load up on steak to be able to build bigger muscles. Also, the researchers advised to eat more high-protein foods at breakfast while cutting down on protein at dinner. This is because to absorb more protein to build more muscle, spreading protein intake across the day seems to be the best approach.
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