How to Build Muscle: 4 Easy Tips You Can Use at Home
From an improved appearance to increased strength, a boost of self-confidence, and elevated athletic performance, there are so many reasons to want to build muscle. But it’s not always easy, especially amidst the busy schedules of the modern world.
The good news is, you don’t always have to stick to a strict gym schedule to pack up some muscle. As long as you have some space in your home, you can even build muscle with little to no equipment at all.
Below are some easy tips you could use at home to transform your body into your desired appearance.
1. Eat More Calories
When building muscle, eating more calories is important for several reasons. First, calories provide energy for your body to perform the necessary tasks for muscle building, such as lifting weights and doing cardio. It also helps fuel the body's anabolic processes, which are necessary for muscle growth.
Moreover, eating more calories can help increase your metabolism, which is important for burning fat and building muscle. A higher caloric intake can also promote faster recovery after a hard workout, allowing you to build muscle more efficiently. It’s best to try and get calories from protein-rich foods such as lean meats, eggs, nuts, and dairy products.
2. Switch to Baking High-Protein Recipes
It goes without saying that muscle building is heavily dependent on nutrition. Basically, building muscle requires you to include more protein in your diet. Your body relies on protein for muscle growth, cell division, tissue repair, and many other biological activities that may directly or indirectly affect your muscle-building journey.
It’s good to get more protein from your diet, including your main meals, post-workout snacks, and desserts, many of which might be baked treats. But as long as you have cream cheese, protein powder, graham crackers, coconut oil, and some vanilla Greek yogurt, making a no-bake protein cheesecake becomes a breeze. The best part is that each serving can have as much as 9 grams of protein.
The protein powder used in this recipe is typically a whey or casein-based product, which helps to provide a good source of both protein and essential amino acids.
3. Follow a Good Exercise Routine
Building muscle requires you to not only eat well but also put a decent amount of effort into it. And unbeknownst to many, you don’t always need a fully-equipped home gym to pack in some muscle. As long as you stick to a good exercise regimen you could start getting ripped and expanding muscle in not so long. Here are some exercise tips you can use to start building muscle from home.
• Start with resistance training: Resistance training is the best way to build muscle at home. The best part is that you can use weights, resistance bands, bodyweight exercises, or whatever you have available.
• Focus on compound movements: Compound movements are exercises that involve multiple muscle groups. Examples include squats, deadlifts, push-ups, pull-ups, and bench presses. They basically help to build strength and size in a single exercise, which is far more efficient than doing multiple isolated exercises.
• Increase the intensity over time: To build muscle, you need to challenge yourself. As your body adapts, you should increase the resistance or weight you are lifting. Increasing intensity is also a great way to avoid the plateau phase.
• Vary your training: After a few weeks of doing the same exercises, your body is likely to become used to them. To keep challenging yourself, it’s good to vary your training, mixing up the exercises you engage in. However, remember that muscles misbehave, and the last thing you want is to end up with weak, sore, or hurtful body parts, rendering you unable to hack the next day’s session.
• Get enough rest: Finally, rest is critically essential for muscle growth. Aim to get at least 8 hours of sleep each night and take a rest day from training once or twice a week.
4. Find Motivation:
One of the biggest challenges of working out from home is that you’ll probably be doing it alone. It lacks the kind of psyche you could get from a standard gym. Motivation is one of the most important fitness tips you can find.
Thankfully, there are various ways to find the motivation to help you build muscle. Besides setting realistic goals, sticking to a routine, and tracking your progress, it’s good to have an accountability partner.
And as long as they have similar goals to yours, you don’t necessarily have to train together with your accountability partner. Just checking in with them regularly can be a great way to stay on track and motivated. Also, rewarding yourself every time you achieve a specific goal can go a long way in keeping you motivated.