Many gyms were closed during the Covid epidemic, due to which even the gym goers were not able to go to the gym for exercise. However, the governments have relaxed the Covid restrictions and gyms have also opened. Many people are still avoiding going to the gym, in order to avoid infection. At the same time, some people are also thinking that if you do not go to the gym, then how will the muscles / body be formed? If you are also one of those people who think so, then would like to tell that there is no need to go to the gym to gain muscle and reduce fat. If you want, you will be able to gain muscles even by staying at home.
There are also many people who have gained muscle in lockdown by adopting some methods at home. According to Jack George, the fittest man of CrossFit in the UK, you can gain muscles even by staying at home. Just for this, attention is needed on home exercise, diet, nutrition etc. However, weight training exercises are not the only way to gain muscle and gain weight. Doing plyometric and calisthenic exercises over time can also help build muscle. So let's know how you can also make muscles at home without gym.
1. Protein rich diet: Protein is required for muscle gain. If someone gains muscle, then it becomes very necessary for him to take 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 should consume 1.5 × 60 = 90 grams of protein. Divide 90 grams of protein in 4-5 miles of the day. Along with this, complex carb should be consumed. 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. It is necessary to do body weight exercises / home workouts for muscle gain. For this, you can exercise with body weight, small home equipment. For example, it is necessary to do pushups, pullups, squats, lunges, handstand pushups, pull-ups, dips, body rows, alternating lunges, side planks, sit-ups, etc. For this, you can exercise as much as you can while contracting the muscles. It is necessary to exercise at least 3 times a week.
3. Do cardiovascular activity: Cardiovascular exercise is also very beneficial for muscle gain. By doing such activity, it helps in strengthening the core muscles ie 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. You can also 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 muscle and flexing the muscles and water also provides essential nutrients to the muscles. Therefore, drink enough water for muscle gain. More water may be needed during the summer.
5. Enough Sleep: Many researches show that if someone does not get enough sleep then it is having a direct effect on his body. Just as there are so many benefits of getting up early in the morning, there are many benefits of getting a deep sleep at night. There is also a 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 doesn't get enough sleep, how is muscle recovery going to happen? With which the protein synthesis in the body decreases due to less sleep, due to which the muscles are not able to grow. Therefore, always take 7-8 hours of deep sleep.
6. Reduce stress: Not only this, taking stress or tension releases cortisol hormone in the body, which is said to be very dangerous for the body. When someone takes stress, the cortisol hormone starts releasing 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.
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