how to build muscle at home

In addition, research suggests that consuming lean protein 15 to 20 minutes before, during and within one hour of working out may help improve muscle gain. Since you are probably not going to be eating a steak or chicken breast at the gym, a protein drink or supplement may be beneficial immediately before, during or after workouts, but is not necessary.

However, it’s not all about protein. It’s about eating many meals that meet your calorific expenditure and provide you with the nutrition as part of a healthy, balanced diet that will help you to build muscle, lose fat and get stronger. Here are eight simple tips to help you get on track…

EAT BREAKFAST TO HELP BUILD MUSCLE MASS

This gives you an immediate burst of energy and helps you to stay full until your next meal or snack. It also sets the trend: you’ll tend to eat healthier if your day starts with a strong and healthy breakfast. Your best bets if your trying to build muscle mass are omelettes, smoothies and cottage cheese.

EAT EVERY THREE HOURS

Eating the right thing at the right time is crucial for helping you boost your muscle mass. The easiest way is to eat your breakfast, lunch and dinner as usual, interspersed with meals post workout, pre-bed and with two snacks in between. By keeping your food intake up, it will mean you won’t be as hungry, because eating smaller meals more often versus a few big meals will decrease your stomach size. You’ll feel full more quickly and your waist will trim, while you’ll also have fewer cravings. Not eating for long periods can cause you to over-eat at the next meal or topping yourself up with unhealthy snacks from the vending machine. So to stop any cravings, eat at fixed times every day and your body will get hungry at those fixed times.

EAT PROTEIN WITH EACH MEAL TO BOOST YOUR MUSCLE MASS

You need protein to build and maintain muscle. To achieve this, you should be looking to eat at least 1g per 454g of body-weight. That’s 200g/day if you weigh 91kg. The easiest way to get this amount is to eat a whole protein source with each meal. These include:

• Red meat. Beef, pork, lamb, etc.

• Poultry. Chicken, turkey, duck, etc.

• Fish. Tuna, salmon, sardines, mackerel, etc.

• Eggs. Don’t believe the cholesterol myths. Eat the yolk.

• Dairy. Milk, cheese, cottage cheese, quark, yogurt, etc.

• Whey. Not necessary but great for easy post workout shakes.

• Try vegan options too, such as lentils, tofu, seeds and nuts.

EAT FRUIT AND VEGETABLES WITH EACH MEAL

Most of them (not all) are low calorie: you can eat your stomach full without gaining fat or weight. Fruit and vegetables are also full of vitamins, minerals, antioxidants and fibre which helps digestion, but just be careful to check the sugar content of some fruits.

EAT CARBS ONLY AFTER YOUR WORKOUT

While you need carbs for energy, most people eat more than they need. Limit your carbohydrate intake to after your workout only.

• Eat fruit and vegetables with all meals. These contain few carbohydrates compared to whole grains with the exception of corn, carrots and raisins.

• Another Carbs Post Workout Only. This is rice, pasta, bread, potatoes, quinoa, oats, etc. Avoid white carbs and eat whole grain.

EAT HEALTHY FATS

Healthy fats improve fat loss and health as they digest slowly. Make sure you balance your fat intake, eat healthy fats with every meal and avoid artificial trans-fats and margarine.

DRINK WATER TO HELP YOU BUILD MUSCLE MASS

Strength training causes water loss through sweating which can impair muscle recovery and thus, it won’t help you increase your muscle mass. Drinking water prevents dehydration but also hunger since an empty stomach can make you think you’re hungry.

EAT WHOLE FOODS 90% OF THE TIME

To really get the results you want and to boost your muscle mass significantly, 90% of your food intake should consist of whole foods.

• Whole foods. These are unprocessed and unrefined (or little refined) foods that come as close as possible to their natural state. Examples: fresh meat, fish, poultry, eggs, vegetables, pulses, fruits, rice, oats, quinoa etc.

• Processed foods Usually contain added sugars, trans-fats, nitrates, corn syrup, sodium and more chemicals. Examples: bagels, fruit bars, cereals, pizza, cookies, sausages, frozen meals, supplements

Running or Jogging

It’s too easy, right? You just need to simply put on your comfortable shoes and clothing, open the gate and start walking few distances, Simple but it's not simple as it looks like. For beginners and newbies, it is advised that you should start only with walking or jogging slowly, this will increase your physical stamina. After few days you feel more energetic and now you are ready for next step. Start by running, while running for the first time your muscles are going to scream so the best advice is to start slow and take shorter distances first try to build up your leg muscles and your cardiovascular system. When they both get stronger, increase your pace and distance. Running helps you to remain physically and mentally therapeutic and this is a very basic step towards building muscles fast at home.

Push-ups

Push-ups are an effective and efficient way to build muscles in our upper body, trains all upper form of body muscles like arms, back, Shoulders and chests. When you become experienced enough, you can use an improved form of push-ups by leaning on the wall, on the kitchen's door, or wherever to do the push-up at an angle. As you grow stronger you may be able to work your way to using the floor as your starting point. Push-ups also help to increase your muscles along the triceps and biceps, i.e. your arm muscles as this exercise uses our entire body as the weight.

Crunches

Crunches are again something you can easily do, it will help you build muscle mass in and around the waist. The crunches are not like the old sit-ups, is much more effective in strengthening the abdominal muscles and your overall core muscle group. Start with 5 -10 crunches a day and you can increase some more every day. These are some modest, but proven ways to build muscle without using weights.

Dips

Dips are an effective complex exercise as you lift your entire body weight. Use your full extension while performing dips. If you face any kind of trouble performing a dip you can take someone's help who can hold your legs.

Pull-Ups

Pull-ups are considered as the best among upper body exercises. It covers all upper body muscles like back, arms, chest, and shoulders. If you can't do upright pull-ups at the beginning you can go with flat pullups then go to advance level when you get sturdier. You can also consider Chin-ups as they are best for gaining biceps and Build muscles fast at home. Sign up for Newsletters Check out our popular newsletters and subscribe

Squats

Squats are the real master of all exercises if you want to increase your portion muscular body. This exercise hits your legs and your back. It also helps by working in the core, this exercise works seamlessly in building your thighs and ensures that your lower back becomes stronger.

Body weight Exercises

Best way to gain muscle without weights and increase your body mass, at last, you need to continuously challenge your muscles by doing increasingly tough bodyweight exercises – just like you uses heavier weights in the gym.

You can use advanced bodyweight exercises such as the one-armed push-up, pistol squat, one-armed chin-up, plank, l-sit and some front levers that lets you continuously challenged. These advanced bodyweight exercises require high body tension that leads to massive strength gains. So, these are the bodybuilding exercises without equipment you can try at home. Tips on how to build muscles fast at home

Do you know our body does not want to gain or develop muscle? Yes, the muscles increase the metabolism and reduce the storage of fat in our body and it goes beside the natural function of the body. Our body does everything to stop the growth of the muscles.

You must follow each of the steps below to succeed in the game of best way to gain muscle:

 • Train passionately – If you do simple exercises your muscles won't become stronger. You are not supposed to assume a few pushups and squats will make any difference in your body.

• Do easy exercises first- if you are a newbie and then complex exercises to you will be more challenging and lead you to several injuries.

• Track your daily workouts- tracking aids you in keeping your workouts exciting, you can write down the number of reputations and sets you make during the entire workout. Then do more repetitions after each workout.

Take Proper Rest and try muscle build workouts Most of us want to achieve results in no time and hence they start working like monster 7 days a week. But our muscles need proper rest to recover and grow. Our Muscles gets torn when they are stressed. These torn repair when we take rest, so you are recommended to do workout only 5 days a week.