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Gym memberships are expensive and workout equipment is hardly conducive for small living spaces. Fortunately, you do not need a Pilates machine for muscle building and toning. Many exercises can be completed at home without equipment, and the results are a completely sculpted body. Perform these exercises several times a week on non-consecutive days. For the fastest results, do each movement until you feel like you are unable to do one more.

High-protein diets have long been a standby of athletes who need to have long-lasting energy and build muscle quickly. Protein is necessary for muscle growth, but the first step in beginning a high-protein diet is making sure you know how much protein is right for you. Too much protein can have adverse health effects. Finding the right amount for your body size and activity level, then finding good sources of protein to consume along with complex carbohydrates, will result in a protein diet that will help you gain muscle mass.

To build muscles through a daily diet, your body needs a balance of protein and complex carbohydrates. It also needs fiber and plenty of vitamins and minerals. The keys are incorporating lean sources of protein in combination with good sources of complex carbohydrates and nutrients; think whole grains, vegetables and fruits.

Many women shun strength training and any exercises associated with building muscle mass for fear of becoming bulky and unfeminine. However, a woman with muscles is still a woman; you can do strength training and build long, lean muscles that create a sculpted look, make you stronger, and define your curves. Strong and healthy can be a sexy look and an appealing lifestyle.