One of the best ways to build muscle is to eat more protein. This helps you build muscle if you work out with weights.
You also have to do more than eat protein. You need a strategy if you are going to work out, especially if you are going to do it at home. At-home workouts are a great way to build muscle because you can save time by not having to drive to the gym.
Learning how to build muscle at home takes a mixture of eating the proper foods and having the proper exercise routine.
Here are 7 tips for how to build muscle at home easily.
1. Hit the Weights
One of the best ways to build muscle at home is to hit the weights. That means lifting weights and doing curls, calf raises, bench press, overhead press, one-arm row, and more.
Lifting weights helps with muscle atrophy. This is when the muscle is damaged or broken down and then repaired by fibers coming together. When the fibers join, the muscle mass is bigger.
However, if you want to build muscle at home, it requires more than hitting the weights. You also need a proper diet.
2. Load up on Fruits and Vegetables
Fruits and vegetables are great if you want to lose fat and gain muscle. You can’t expect to be healthy if you are only working out with weights but don’t care what you eat.
Eating fruits and vegetables ensures your body is getting the proper nutrients it needs to build muscle. It helps with keeping your body healthy, reducing the risk of heart disease and diabetes. It can also help you reduce unnecessary calories when you are eating.
For example, eating blueberries helps boost your immune system. If you want to build muscle at home, you need a healthy immune system, helping you avoid getting sick.
3. Try Resistance Training
Resistance training is another exercise you can do at home with some simple resistance bands.
You can use resistance training to build muscle, particularly helping you improve your flexibility. When you are using resistance training, you are increasing your strength because you’re forcing your muscles to pull against the resistance.
Another benefit of resistance training is that you only do as much as your body can handle. It’s different from lifting weights because there’s less risk of injury.
4. Try Weightless Exercises
If you don’t have weights at home, you can always try weightless exercises.
For example, doing a set of pushups each day is a great way to build upper body muscle. You don’t need weights, just good form and enough room to do the push-ups.
If you want to build ab muscle, you can do situps and crunches in an area of your home. This also doesn’t require weights. However, you should consider having a mat or doing sit-ups on the carpet instead of a hard surface to avoid injury to your back.
Other exercises to help you build muscle is jumping jacks or any form of jumping exercises. Doing lunges is also a great way to increase the muscle in your legs.
Jumping exercises are great outdoors as well. If you want to see more outdoor exercises, check it out here.
5. Eat Carbs
To help build muscle, you need to eat protein and carbs. However, you want to stay away from unhealthy carbs like eating bread and white rice all the time.
Instead, you should consider brown rice, which is a healthy alternative to white rice. You should also consider eating pasta, oatmeal, sweet potatoes, and quinoa. These are considered some of the best and healthiest carbs if you want to build muscle.
6. Have a Schedule
Another tip on how to build muscle at home is to have a schedule. You need something to hold you accountable.
Having a schedule is a great way to ensure that you know what you are doing daily or weekly. You know what muscles you are focusing on during the week. Having a schedule also helps you plan what to eat.
You can keep a schedule of the meals you are eating each week so you know not to deviate and eat junk food. You can also have a calendar that highlights when your cheat day is, so you have something to look forward to.
7. Track Your Fitness Goals
The final tip if you want to build muscle at home is to make sure you are tracking your fitness goals.
If you are trying to lose weight and build muscle, you should keep track of your weight each week and see if you lost any. You can also invest in a fitness app or an Apple Watch that tells you what time was for a particular exercise and how many calories you burned.
You can also see if you burned your daily calories with an Apple Watch. It’s a great way to measure your fitness goals and it challenges you to do more when you are ready to take it to the next level.
Now You Know How to Build Muscle at Home
Learning how to build muscle at home takes commitment. You have to be consistent and know that it takes a healthy diet and proper weight training exercises. If you don’t have the weights, you can always do push-ups and other free-weight training exercises.
It’s also important to stick with a schedule. When you write down your exercise schedule and track your fitness, you hold yourself accountable.
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