As we stay home safe during this insane time thanks to COVID-19, we might find it a little hard to be creative on how to workout from home and create some muscle mass without any gym and equipment. Good news is that I got you girl! I am about to share a few tips to help you gain some muscles while working out from home with zero equipment.
These tips works for everybody on any fitness level, whether you are a beginner or not, this will still help you out, however if you are more advance, you might want to try some exercises using home furniture or heavy stuff like a gallon of water to help you gain even more mass.
Use Your Body Weight
Body weight is the best way to get started on your fitness journey to gain straight and burn fat. There are way to many exercises that you can do just with your body weight such as:
– Push ups
– Jump squats
Play With Time Under Tension
We have the habit of doing reps way to fast, especially when we are jamming on some great exiting music. However if we are looking to gain some muscle then we need to do each exercise movement slow. When we go slow we break more effectively those muscle fibers, which means they will grow bigger and stronger, which means more lean muscle.
Find a Way To Make The Exercise More Difficult
If weeks pass by and you are starting to get use to the exercise then start looking for ways to make it more difficult. This could be doing incline workouts, or decline workouts, it could also mean adding a extra movement to one you already used to (push up with one hand, or a leg up, or a knee in, etc) adding a jump (squat + jumping squats). You can also start doing the exercise with only one extremity so that way you add more weight (push ups with both hands to push ups with one hand) or eliminating the extremity that is making the exercise more easy (knee push ups to a regular push ups).
Make Sure You Consume More Calories Than Burned
What you eat plays the most important role in how your body will look like. If you are looking to gain more muscle mass, then you need to make sure that you are consuming more calories than the ones you are burning. You can do this by adding more proteins and carbs to your meals, and drinking protein shakes with some special extra ingredients like a cookie (make that cookie healthy-er-ish).
Have Your Beauty Sleep
When we workout to gain muscle we must break those muscle fibers, but for them to be able to grow back bigger and stronger, they need to rest properly. Not just that but your muscle grow hormone gets released during sleep, so this means that they grow while you are in your bed. So let’s make sure you have your 6-8 hours of beauty sleep to allow your muscles to recover and grow .
If you are not consistent during your workouts then you will be wasting your time. Make sure you workout 3-6 days a week, have 1-2 days of rest but never have more than 3 days of rest on a row.
Don’t Go Crazy With Cardio
If you perform any type of cardio, limit it to 15 minutes and not more than that. Cardio is for burning calories and if you are trying to gain muscles this will absolutely not help. Also, if you are doing some cardio during your straight training days, leave the cardio for the end. Doing your cardio first will fatigue you and force you not do your best on your straight training making your exercise movements weak, less reps and even finishing before time.