How can I get lean without lifting weights?

How can I get lean without lifting weights? Yes, you can but you have to take care of some things and make some easy changes in your lifestyle, then you can definitely reduce your weight, so let’s know.

To meet your fitness goal, you must first prepare yourself mentally. It is not that you took a good diet and exercised for 1-2 days and then adopted the same lifestyle as before. You have to be honest about your diet and lifestyle changes only then you will be able to stay fit.

Diet Plan

Whether you want to lose or gain weight, the most important part is diet. If we go to the gym or do any exercise and do not take a diet according to our fitness goal, then we will not get the right benefit of going to the gym or exercising, as if our goal is to lose fat, we go to the gym. or do any other exercise but we intake more calories in our diet than what we need or what we burn.

Protein is a major part of our diet. If we want to lose weight then protein has to be included in our diet. By taking protein, there is muscle gain in our body, and fat is lost. Add protein to your diet every time you eat.

Now there will be a question in your mind, when and how much should we take protein? The intake of protein for everyone varies according to his body and age and weight. If someone wants to lose fat and gain muscle, then according to his body weight, as many pounds as your weight is, he will have to take as many grams of protein as. If you weigh 200 pounds, you should consume 200 grams of protein per day. You can eat peanut butter, Lean beef, Chicken, salmon, lentils, egg whites, and peanut butter for protein.

Along with protein, you also have to pay attention to calories. You have to eat as many calories as your body needs, but whatever calories you take, you should burn them well, only then you will lose weight. You can do exercise to burn more calories.

Cardio Exercises

We are talking about How can I get lean without lifting weights? and if you don’t want to lift weights and don’t want to go to the gym you can do cardio exercises. There is no need for you to take a membership in an expensive gym to lose weight, you can do it even without going to the gym. There are many exercises that you can do without going to the gym. You don’t even need a lot of equipment for these. You can do running, cycling, swimming, skipping rope and can do many exercises like this. You need to focus to burn more calories for weight loss so you can do any exercise which you like. If you really want to lose weight, then you have to exercise daily.

Bodyweight Exercises

Till now we told you How can I get lean without lifting weights? Many people want to lose fat and make good muscles, but they do not have time to go to the gym or they cannot go to the gym for some reason, then they can do very good muscle growth with bodyweight exercises. We will tell you How You can get lean without lifting weights? with Bodyweight Exercises. You can do bodyweight exercises anywhere at any time according to your time.

Benefits of Bodyweight Exercises

  1. helps build muscle.
  2. Increases strength and stamina.
  3. Improves our mood and reduces stress.
  4. Increases confidence level.
  5. it’s good for our hearts.
  6. strengthens our bones and joints.


Initially, you will find it a bit difficult to do bodyweight exercises, but when you start doing them, your stamina will increase and you will get used to doing them. Although there are many bodyweight exercises like pushups, plank, squats, jumping jacks, etc.

We have not told you how to do these exercises because you will understand better in videos than pics, that’s why you can watch on youtube how to perform these exercises.

Additional Tips

We shared knowledge about How can I get lean without lifting weights? To get quick and better results, definitely add the following additional tips to your daily life.

Follow A Regular Routine

You also have to adopt a regular routine. If we do not eat on time, do not sleep, or do not exercise, then how can our body get the full benefit of exercise and diet? When we eat food or exercise at the same time every day and adopt a regular routine, then our body will also get used to it and our muscles will grow well.

Drink More Water

Drinking water also has an important role in reducing fat. Drinking water also has an important role in reducing fat. By drinking more water, the dirt of our bodies comes out. By drinking water before meals, we avoid overeating which helps in controlling obesity. That’s why you must drink 2-3 liters of water throughout the day. Don’t drink a lot of water at one time, keep drinking little by little throughout the day.

Improve Your Posture

Try to keep your posture in the right position as possible whether you are sitting, standing, or lying down. This will improve blood circulation in your body, which will make it easier for muscles to grow.

Keep Positive Thinking And Stay Motivated

When we start the journey of fat loss and after some time we leave it in the middle due to not getting our desired results and think that it is not in our control, but for this we need to understand that its result Doesn’t look that soon. It totally depends on us how much we focus on our diet and exercise. Keep one thing in mind whatever the situation of your body, whatever your age, you can achieve your fitness goal, just keep working hard for it.


Is it possible to get lean without weights?

Yes you can but you have to take care of your diet, exercise, and make some easy changes in your lifestyle, then you can definitely get lean without weights.

Can I shape my body without weights?

Yes, you can shape your body without weight but you need to make changes in your diet. Eat enough protein, vegetables, and fresh foods. You can do bodyweight exercises and cardio exercises for weight loss like Running, cycling, swimming, handstand, etc.

Do planks build muscle?

Planks are a great exercise to build muscle. This strengthens our abdominal muscles. By the way, doing planks affects the whole body, due to which the muscles become strong.

How long does it take to get lean?

It depends on how hard you are trying to lose fat. You have to pay attention to exercise by keeping your diet under control. If you exercise and eat protein, fiber, and healthy fats in your diet, then you will see the difference in 2-3 weeks