TIPS TO GAIN MUSCLES AT HOME WORKOUT
No time for the gym? Can’t afford a gym and heavy equipment for a workout? Want to gain muscles without getting fat? Quarantined at home? Don’t worry, read this article for tips to gain muscles at home workout.
There are many ways to gain muscles at home workout. Likewise, clean eating and a low-carb diet also aid in building muscle calories and keeps you in shape.
Let’s discuss some do able easy methods to gain muscles at home workout. Rather, I should say gain muscles but lose weight at the same time.
GAIN MUSCLES AT HOME BUT NO FAT
A lot of people avoid strength training (workout to gain muscles) as a result of the commonly heard myth that it causes weight gain. On the contrary, there are ways to gain muscles without getting fat.
The people who are selling fat-burning supplements don’t want you to know this. In fact, you can actually gain muscles but lose weight at home also in many ways. Furthermore, here are five ways that may help you to gain muscles without getting fat.
KEEP YOURSELF ACTIVE:
If you are working out 5 days a week and practicing clean eating however the rest of your day is not so active or the nature of your job is sedentary or the lockdown has made you lazy. For this reason, your body can still go in the fat-storing mode because sitting for prolonged periods during the day favors the release of stress hormones like cortisol. Consequently, our body starts storing fats. Thus, to avoid unwanted fat storage, get up and move around after every thirty minutes and keep yourself hydrated.
DON’T OVER BURDEN YOU MUSCLES:
It’s fairly logical to do heavy workouts like cardio for gaining muscle mass, but doing too much won’t benefit you. Rather too much cardio will put stress on muscles, as a result, slowing the metabolism. Consequently, hindering muscle development. The best way is to practice high-intensity cardio with intervals to recover and reboot your muscles for the next session.
Furthermore, you can follow this routine to gain muscles at home workout. Firstly, ensure that you are building muscle calories; take enough calories to repair, recover and grow your muscles after exercise. Secondly, design a routine should consist of heavy, complex moves that will target multiple muscles at once. For this purpose, including squats, presses, rows, chin-ups, and deadlifts to your routine is best. Thirdly, focus on “increasing muscle size” (hypertrophy). For this purpose, you can do a moderate number of repetitions, for instance, doing 8–12 reps and 5 or more sets is what you need. Finally, keep adding more every day this will challenge your body constantly and create improvements.
ALKALIZE YOUR DIET:
Eating clean and healthy is not enough if your diet contains too much acid content because your body will store fats to balance the fats and maintaining the blood PH in the range, 7.35 to 7.45 to keep you alive. Therefore, use some basic foods and drinks for alkalinizing your blood environment. For this purpose, you can include lemon water, apple cider vinegar, leafy green veggies, sodium bicarbonate (baking soda), apples, carrots, celery to your diet. This way you will safely gain muscle calories without gaining fat.
Read more: BENEFITS OF ORGANIC FOOD
SLEEP IS MUST TO GAIN MUSCLES WITHOUT GETTING FAT:
You need proper deep sleep to keep your body in the fat-burning mode. Therefore sleep well to gain muscles but no fat. For a good night sleep;
- Take an appropriate amount of calories.
- Use GABA and magnesium supplements.
- Eat a healthy, salty snack before bedtime.
KEEP A CHECK:
Check your weight every month to know where you stand, this will motivate you and help you make improvements in your routine.
All of us can easily apply this routine to gain muscles at home workout.
Are you gaining muscles and not losing weight?
If you are gaining muscles and not losing weight avoid the following mistakes. This approach must be considered while gaining muscles at home workout.
- Eat enough for building muscle calories.
- Don’t eat too much, keeping the count of calories.
- Keep fueling your body with healthy snacking to keep your metabolism fast.
- Don’t use too many refined carbohydrates in your diet, or too much unessential fats or insufficient proteins.
- You may not lose weight if your weight training is less intense and does not include cardio.
Consider the above to gain solid muscles at home workout.
Read more: DEPRESSION! Embracement vs Struggle
CREATINE GAIN MUSCLES AT HOME WORKOUT
Creatine is an enzyme that occurs naturally in the body. It helps your muscle cells to produce energy during exercise or heavyweight lifting or any other stressful physical activity. Furthermore, it’s used by athletes and bodybuilders to gain muscle mass, enhance strength and increase performance ability.
Creatine intake helps to refill the ATP stores (ATP- adenosine triphosphate are energy molecules). ATP is used excessively during the workout and weight lifting. Therefore, supplementing with creatine helps to improve ATP availability in the body. As a result, your performance ability improves.
DOSING AND PROTOCOL:
There are three options:
- Start with a loading dose of 20g per day for a week or 5 days. Later, you can take orally 3-5g daily as a maintenance dose.
- Start with a daily dose of 3-5g.
- You can take it on and off weekly.
Option 1 and 2 will provide the same effects, however, option 1 is most effective. On the other hand, option 3 doesn’t prove to be as effective as 1 and 2. Thus, don’t waste your time on option 3.
NOTE: Studies show that taking creatine with carbohydrates rather, carbohydrates and protein increases its absorption and efficacy.
Weight gain due to water retention in muscles, stomach cramping if the body is not well hydrated, it may cause hair loss in males. Therefore, people with genetic hair loss problems should avoid creatine supplements.
It’s better not to choose supplements and try to maintain your body with diet and workout, especially if you are a beginner. These creatine supplements are, however, not suitable to gain muscles at home workout. Rather, this technique can be opted by gym trainers and weight lifters. Furthermore, it’s advised to see a doctor for a proper approach.
Moreover, you can google or approach YouTube videos to gain muscles in 2 months. Similarly, you can see tutorials on how to gain thigh muscles at home. Likewise, consider routines of muscle gain upper body workout.
Don’t let the lockdown (quarantine due to COVID-19) stop you. Gear up! and gain muscles at home workout.
Read more: Things to Do with Kids During Lockdown