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How To Make Muscles Without Gym At Home

How To Make Muscles Without Gym At Home

There are many ways to make muscles but the most common way is joining a gym! But not everybody can afford gym nor everyone has time to go to gym daily! So, relax you can build muscles at your home also but you need to follow some routine and regular exercises. Following are the ways you should follow to make muscles at home:

Start Doing Sit Ups At Home

Start doing sit ups to make muscles at home! First, lie on the floor, your feet should be on the floor, knees up and hands crossed on your chest. Have someone hold your feet down if you want or wedge them underneath something very heavy so that you would not require someone else holding your feet. Sit all the way up, lifting your lower back off the floor along with your shoulder blade. Always keep your back straight ( Do not hunch ). Then, lower yourself down. Repeat this exercise four to five times a day.

Points to remember

  • Once you start doing this and doing this exercise becomes easy for you to do. Start adding more challenges. Find an incline bench. Start doing weighed up sit ups. Hold  a weight on your chest while you do these. As these becomes easy for you to do, start holding heavy weights.
  • Just do not rush into it. Give your body some time to relax and get used to this. Doing sit ups daily is great way to make muscles at home.
Start Doing Crunches
How To Make Muscles Without Gym At Home
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Next step is crunches as crunches will help you to make muscles at home and that too really fast. Lie on the floor with or without a mat! Your choice. Put your arms in front of your chest or your hands lightly touching your temples. Bend your knees. Raise your shoulders towards your knees, using strictly your abdominal muscles.

Points to remember

  • Remember it is very important to not lift your entire back off the floor, as this can give you a back strain. And the additional movement will not help you to build abs faster.
  • The confusing yet significant part of doing a  ” crunch “, is the initial flexing of your abs as you lift up your shoulders off the floor. As soon as you begin lifting off the floor, exhale through your mouth.
Perform Leg Lifts At Home

Lie on the floor, legs straight out and hand at your sides. Now, lift your legs straight up. Make sure your legs reach 90 degree angle or at least close to 90 degrees. Lower your legs and repeat this exercise without letting your legs touch the floor. Leg lifts is a great exercise to make muscles at home.

Points to remember

  • Easy:  By easy we mean the easiest way to this exercise! Raise your knees to your chest. Keep your knees bent and your legs underneath your both thighs.
  • Medium: Raise both of your legs to a horizontal position and keep them straight and outstretched. This helps firm up your  lower abdomen
Train Your Oblique muscles

In starting it is not so important to train your oblique muscles but with time you will also require to work on your oblique muscles too and these can be shaped at home with easy exercises. These are the muscles which are on either side of your stomach. There are many ways to do this particular exercise. There are many twisting machines at gym with the help of which you can perform this exercise but since you cant go to a gym then  you can do twist while you do sit-ups, you can do side-bends, you can twist side to side with a medicine ball in your hands, at home.

Points to remember

  • Try bicycle crunch: Lift your feet off the ground while doing crunches by alternating each leg in the air. Bring your left knee up toward your right shoulder and then your right knee toward your left shoulder. Make muscles at home by doing side bends.
Do Pull Ups At Home
How To Make Muscles Without Gym At Home
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When you do pull-ups you will be amazed to know at the number of muscles working out at that time! Do a total of five pull-ups with your palms facing away from you and another five pull-ups with your palms facing towards you. This will also build your abs, start doing pull ups to make muscles at home.

Start Doing Push-Ups

Check out and try doing different kinds of push-ups like the standard push-ups or knuckle push ups or even the diamonds push ups. Whichever you feel comfortable doing. Start doing push ups to build muscles at home.

Loose Some Fat

If you want to lose weight or burn fat, you need to use up calories. Training and cardio helps in decreasing the calories inside your body which in turn helps in losing weight. Stop eating junk food if you want to make muscles at home.

Points to remember

  • Do not expect results fast!  Just keep on doing hard work and results will show itself.
  • Before starting to work out remember one thing that there is no way to target just one part of your body at a time. This is also called ” spot training.
Do Cardio

Cardio work out to raise your heart beat for a given set of time. You have to get rid of that extra fat over your body. Your muscles can be invisible even after fully developing so you have to work your ass off to get rid of that extra fat over your muscles. Example of cardio work outs are: running, jogging, bike riding, dancing and rowing. You should do cardio workout three to five times a week ( it is compulsory ).

Never Skip Breakfast
How To Make Muscles Without Gym At Home
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A lot of people skip breakfast because of many reasons sometimes they are getting late to work or office. If you skip breakfast two things will happen to your body first, your metabolism will not kick start and second, you will get even more hungry. Do not skip breakfast if you want to make muscles at home.

Include protein in your breakfast: Here is a list of food items which you can eat in breakfast.

  • Egg- white omelet with spinach, turkey and chipotle peppers.
  • Greek yogurt with blueberries, bananas and flax seeds.
  • Leftover salmon with whole grain toast.

Not to eat food like :

  • Cereals coated with sugar.
  • Refined breads
Keep Your Metabolism Steady

There are some food which can slow down your metabolism. So, avoid these foods to keep your metabolism steady.

  • Refined Carbohydrates: such as white bread, pasta and rice.
  • Sugar, which is absorbed quickly, but which brings your metabolism to crawl.
  • High-fat foods, such as fast and fried food.
Drink more water

To find out how much water you need to drink in a day, halve your weight in pounds or kgs and that is how much ounces of water you need to drink in a day. Do not think as to how can i drink this amount of water in a day as the food you eat also contain water and you can drink tea to make up the rest of the quota. Start drinking more water if you want to make muscles at home.

Points to remember

  • Drinking too much can be dangerous for you as it can dilute certain salts.
Switch From Refined Grains to Whole Grains

A diet rich in whole grains changes the insulin and glucose response in your body, which fastens the burning of fat. Start eating whole grains if you want to make muscles at home.

Receive The Right Amount of Sleep

According to studies, hormones controlling appetite are affected by how much sleep we get. Whether  a lack of sleep or abundance of it. The individuals who got sleep at least eight hours burned more fat than those who slept five hours or less. Having a good sleep is necessary if you want to make muscles at home.

Try To Keep Stress Under Control
How To Make Muscles Without Gym At Home
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Stress along your sleep will help you to lose weight. If you sleep between six to eight hours your stress level will be low and this will help you to lose weight. See if you are stress free, you are happy. And when you are happy you can focus on your goal. Simple as that.

Eat Good Carbs

Avoid eating bad carbs, usually white carbs you should avoid. Whole grains are rich in fiber and go through your system slowly. Eat the following food items in order to make muscles at home:

  • Brown rice.
  • Quinoa.
Pack Yourself On Proteins

Eat protein in breakfast! As eating protein will keep you feel. You will not feel hungry that much. People who eat protein in breakfast are less likely to get hungry soon afterwards and this also helps a lot in build six pack abs fast.

Cut Out Processed Goods From Your Diet

If you consume processed sugar which is present in all fast foods your body will lack all the required nutrients. Avoid processed food to get six pack abs.

Drink Loads Of Water

According to research people who drink a lot of water lose more weight than people who do not drink loads of water. Drinking lots of water will boost your metabolism.

Points to remember

  • Drinking cold water is even better.
  • Avoid all cold drinks.
Consume Healthy Food as Much as You Can

Food like olive oil, fish oil, nuts and natural peanut butter all contain dietary fat which is actually good for your health. Just do not increase your calorie intake up to 20 – 30 %. That is because it helps in stabilizing your insulin level. Start eating healthy food in order to make muscles at home.

Eat More Than Often

Never keep your body hungry. When you keep your body hungry it craves for fast food or something unhealthy as they are available easily. If you keep on eating food your metabolism will always remain active and that will help you lose weight.

Points to remember

  • You should eat three standard meals daily. Just eat food which is high in fiber, protein and nutrition.

Above mentioned exercises are way too easy to do at home you just have to be regular and do the daily them in order to make muscles at home.

An MBA, Entrepreneur and Blogger. Aim is to become a millionaire. ;)

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