Forget The Gym Membership
Many of you might be under the impression that to achieve a tone and fit body you need to be spending anywhere from $60 to over $100 for some fancy gym membership EVERY MONTH that may not even get used with as much regularity as you would like. Sometimes our everyday lives get so busy that we let our physical health and well being suffer just because we “don’t have time to go to the gym.” The good news is that there is no need to spend the money and the extra time at a gym because with the right dietary habits and a few simple steps it can be very easy building muscle at home. This post will highlight some of those steps and give you ideas about different exercises and activities to do at home– all while you build muscle.
Start Off On The Right Foot
Its important to start the day strong and be sure to get some blood flowing through your system. We recommend starting the day off with your favorite version of cardio. These could be any number of activities such as:
- Jump rope circuits
Starting the day off with a cardio routine helps get oxygen into your bloodstream and can also help with clarity, focus, and energy throughout the day. Additionally- make sure to eat an energy rich and hearty breakfast because remember, you’ll be doing some strenuous workouts in order to help start building muscle at home.
Make Your House Your Gym
Getting a toned lean body and building muscle at home don’t have to go hand-in-hand with big expensive weights, gym equipment, or a personal trainer. Nor does working out at home have to be overly strenuous and overly exerting affair. Taking small methodical steps, and having a plan that you stick to are really the keys to building muscle at home and getting to a happy and healthy place. Here are some of the ways you can work out at home and skip the gym, all while you’re building muscle at home!
Body Weight Exercises For Major Muscle Groups
Doing Exercises such as Push-up variations, planks, and body weight squats and a great way to get your
muscles warmed up and moving. These exercises focus on key muscle groups that other exercises will supplement.
- Pushups target Shoulders and arms
- Squats focus on glutes and major leg muscle groups
- Planks help to strengthen core muslces
Using a sturdy chair, couch, or coffee table- you can extend your legs in front of you with your hands supporting your upper body. slowly bend at the elbow to lower yourself, and come back up to straight. This will give the triceps a very good work out without over extending the muscle group.
Chin-ups and Pull ups
This requires one piece of equipment– just a bar above or in a door frame.
With palms facing away from you- grab the bar and pull yourself up. Each individual will have a different threshold for number of reps– so tailor this exercise frequency to what you feel comfortable and good with.
Using a dumbbell of your desired weight– rest one leg on a couch or coffee table while leaning slightly forward. Hold the dumbbell in the opposite hand of the leg that is raised and making a 90 degree angle with your elbow, bring the weight to your chest. Repeat this activity 10 times through a course of 3 sets on each arm.
Restricting Elastic Band Exercises
Elastic bands are another great way of building muscle at home. The tension from the bands acts as a great way to get a workout on the muscle group in both the contraction and expansion of the muscles. have the benefit of tension both ways really helps to build muscle and you don’t have to spend more that five dollars on a cheap band to great a great work out that can benefit muscle groups from head to toe.
Dietary Plans and Programs
Working out from home and participating in a regular work out plan and keeping active are just the first pieces of the puzzle to living a healthier lifestyle– the next piece is eating healthier and being conscious of what you put in your body on a day to day basis. As you are working out more and burning more calories and using muscles you may not have used in a long time- its important to give your body the proper nutrients and fuel to keep up with your new active lifestyle.
Bananas off a great source of potassium to help cut down lactic acid and proteins are a vital component to muscle restoration.
Many people like to do “meal prep” as well. This is a good way to track what you eat and watch exactly what you are putting in your body. At the beginning of the week all you have to do is box up 5 meals and you will have them ready for all week.
To conclude our final post we would just like to leave you with a little motivation. This post was meant to highlight the simplicity of building muscle at home and moving towards a better lifestyle. If you use these steps and implement a specified program for yourself it can be really simple to build new habits and move towards a happier, healthier, and more active YOU!