Easy Ways to Gain Muscle Without Going to The Gym
It is necessary to do heavy exercise by going to the gym for muscle building or muscle gain, but it is not so. Muscle gain can be done at home also in some ways. It takes more time to gain muscle without going to the gym, but muscle gain can be done in some ways at home too. What are the easy ways to gain muscle, you will know about it in this article?
Many gyms were closed during the Corona epidemic, due to which even the gym-goers could not go to the gym to exercise. However, the governments have relaxed the corona restrictions and gyms have also opened. Many people are still avoiding going to the gym, to avoid infection. At the same time, some people are also thinking that if you do not go to the gym, then how will you build muscles/body?
If you are also one of those people who think like this, they would like to tell you that there is no need to go to the gym to gain muscle/build muscle and reduce fat. If you want, you can gain muscles even by staying at home.
Many people have gained muscle in lockdown by adopting some methods at home. Muscle gain can be done even by staying at home. Just for this, attention is required on home exercise, diet, nutrition, etc. However, weight training exercises are not the only way to gain muscle and gain weight.
If you also do not want to go to the gym to exercise or are not able to find time to go to the gym, then by adopting the simple methods given below, you can make a muscular body without going to the gym.
1. Protein Diet
Protein is required for muscle gain if someone gains muscle, then it becomes very important for him to take a protein diet. Taking protein helps in repairing muscle tissue and making new muscle tissue. For muscle gain, 1.5 to 1.7 grams of protein should be taken per kg body weight. For example, if someone’s weight is 60 kg, then he can consume 1.5 × 60 = 90 grams of protein. Divide 90 grams of protein in 4-5 meals of the day. Along with this, consume complex carbs. Which includes oats, rice, brown bread, cereals, etc.
2. Home Exercise
Going to the gym to gain muscle does not mean that you do not have to exercise. Bodyweight exercise/home workout will have to be done for muscle gain. For this, you exercise with body weight, small home equipment. For example, pushups, pullups, squats, lunges, handstand pushups, pull-ups, dips, body rows, alternating lunges, side planks, sit-ups, etc. should be exercised. This, exercise as much as you can while contracting the muscles. Exercise at least 3 times a week.
3. Cardiovascular Activity
Cardiovascular exercise can also be very beneficial for muscle gain. Doing such activity will help in strengthening the core muscles i.e. abdominal muscles. For this, you can do exercise like swimming, cycling, running, etc. You must have seen that all the athletes who are there, all do swimming, which burns fat along with muscle gain. Do 30 minutes of cardiovascular activity daily.
4. Drink Enough Water
For muscle gain, it is necessary to drink at least 10-12 glasses of water a day. Water helps a lot in gaining muscles and flexing the muscles, and water only delivers essential nutrients to the muscles. Therefore, drink enough water for muscle gain.
5. Enough Sleep
Many types of research show that if someone does not get enough sleep, then its direct effect reads on his body. Just as there are so many benefits of getting up early in the morning, there are many benefits of getting deep sleep at night. There is also muscle gain in these benefits. Studies show that when you take a deep sleep, at that time the muscles recover, and their size increases. Now if one does not get enough sleep, how will muscle recovery happen?
Apart from this, due to less sleep, protein synthesis starts decreasing in the body, due to which muscles are not able to grow. Therefore, always take 7-8 hours of deep sleep.
6. Reduce stress
Taking stress or tension starts releasing cortisol hormone in the body, which is considered quite dangerous for the body. When someone is under stress, the cortisol hormone is released and that stops the process of muscle gain and in turn, starts muscle loss. Therefore, it is necessary to remain stress and tension free to build muscles. For this, you can do yoga and meditation.