Those who work out know what a task it can be to build muscles. Spending time and money in gym. Buying fancy machines for home workout, consuming multiple types of protein and what not! All this just to gain muscle mass.
But guess what, you do not need all that anymore. Today we will take you to fun journey of home workouts. These workouts will be helpful for you to gain muscles and get the desired results you always dreamt of. All you need is consistency and will to achieve your desired results.
Even if you are a beginner, you too can gain muscles with our best home workouts without equipment. We will guide you today with a step by step guide that will you the best results.
How and Why Homework Outs Are Impactful?
Best part about home workout is you do not have to share your equipment or workout in an uncomfortable environment. Many people often question, especially gym goers that whether hone workouts are effective or not?
The answer is that if you know the technique and your target then yes. Working out at home put you at ease and comfort. If you are not using any equipment or workout machine, then also you can get equal results.
- Home workout help your body become your own equipment.
- You learn better balance and control over your body.
- Your body naturally heals itself after a slight muscle tear that usually happens during workout.
- The muscle stress makes your body stronger and better.
- You can modify your workout. Increase or decrease sets, try new form of exercises.
- Since you are working out of gym, you save travel time and get privacy.
Before you begin your home work out journey:
Since you are on this journey without a physical presence of any trainer, make sure to follow some the important points:
- Warming up is the key. Ensure to do stretching and light cardio for mobility.
- Train your core muscle groups.
- Be consistent and honest with your workout routines.
- Keep yourself focused on the form. Making your work out effective is essential.
- Do what feels comfortable. Do not over stress your body.
Best Home Workouts to Build Muscle without Equipment
Lower body:
Strengthening your lower body is as important as your upper body. We have curated some of the best exercises to help you gain muscle mass on lower body-
- Lunges that will help you with quads, hamstrings and glutes
- Best are squats to give muscle pressure on hamstrings and quads
- Glue brides for lower back
- Jump lunges to add some cardio
- Pulse squats to challenge yourself a little more
Upper body:
When we talk about muscle gain, we focus mainly on upper body. Here is what you can do to treat your upper body well-
- Push ups for core strengthen
- Knee push ups start off easy
- Triceps dips to target your shoulders and chest
- For impactful muscle gain on chest area, wide push ups are best
- Diamond push ups for triceps workout
Strengthening your core and back:
Focusing on your back and core is one of the important factor of you whole home workout. Since we are working out without gym equipment, you need to keep your core steady. Here is how you can do that-
- Bird dog to strengthen core and lumbar back
- Glue bridge for your core and gluteal
- Squats for full body muscles
- Plank and side plank for deep core
- Superman holds for lower back
- Mountain climbers to add a bit of cardio
Full body muscle focus:
Supporting your full body muscle is another core element of your workout. Follow these workout routines to focus on your full body-
- Press up, a classic exercise to improve upper body pushing strength
- Overhead crunch, also known as quintessential abs exercise
- Pistol squat for advanced bodyweight movement
- Dips, the best of all body weight exercises
- Groiners for giving a good warm up to your workout
- Burpees for cardiovascular system
- Bear crawls to target core, shoulders and legs
Nutrition tip:
Working out is important but taking good nutrition is even more important! Many of us keep on working out without adding essential nutrients to our diet. Follow of nutritional tip to make your workout even more impactful.
- Drink plenty of water and stay hydrated.
- Inculcate good amount of protein to your diet such as beans, lentils, eggs and dairy.
- Focus on protein intake according to your body weight.
- Balance out carbs to gain energy. Add rice, oats and fruits.
- Inculcate nuts and seeds in your diet.
- Lastly, sleep well to regain energy for the next workout session.
Final Thoughts:
Homework outs demand consistency. If possible take guidance of an experienced trainer before starting your journey. Since we are focusing on muscle building, target the area that needs much focus.
Everyone has different workout need. Instead of following social media trends, follow what is right for your body. However, home workout can be fun, yet you need to remember a few things:
- Avoid long hour training every day. Your body is a machine which needs regular rest.
- Focus on your nutrition and health. A good diet is very important for maximum health benefits.
- Remember, it is always quality over quantity.
- Better posture means enhanced results.
- Ensure to follow warm up and cool down.
FAQs:
- How effective is home workout?
If home workouts are followed consistently then they can be as effective as gym workouts.
- Can I still achieve muscle gain without gym equipment?
Why not? It is as easy as gym workouts. All you need is consistency and great will!
- What all should I add in my diet to make my workout impactful?
Protein! And lots of it. Protein is the key to muscle gain so add plenty of it in your diet according to your body weight.
