CAN YOU BUILD MUSCLE AT HOME? - HEALTH AND LIFESTYLE (fitlifestuff by aayush)


CAN YOU BUILD MUSCLE AT HOME?



Building muscles at home is one of the most frequent asked questions nowadays. Everyone across the globe is in lockdown, or quarantine.

But being at a place for long time, can cause many issue to your body. Human beings are evolve as labour, they have evolved to work, and to hunt food for themselves. Our body mechanics isn't made for to sit or relax for the whole day. 

Nowadays, life has became very fast. Some people can't get enough time to go to gym, and some people can't afford going to gym. 

So in this health and lifestyle article of effective exercises series, I'm gonna discuss basic exercise science about home workouts. 




CAN YOU BUILD MUSCLE AT HOME?


The answer is- yes, you can build muscle at home, but only if you are a newbie or someone who doesn't workout regularly. But if you have already been involved in strength and resistance training, building muscle at home is a tough nut to crack for you. 

See, our muscle only grows when we create muscle hypertrophy on them. And you can create a good muscle hypertrophy by progressive overload, and frequency of training. 

But you can lose weight, get conditioned, and get whole lot of benefits from doing bodyweight exercises. 




BENEFITS OF BODYWEIGHT EXERCISES


Bodyweight exercises are great, if you are just looking to start your fitness journey. And, if you don't get enough time, or you are also stuck in the lockdown situation, you can do bodyweight exercises for numerous health benefits. Though some of the benefits are:


•} It improves your cardiovascular system

•} It increase endurance in your body

•} It helps your body to get in a good shape

•} It improves your stamina

•} It conditions your body

•} It might increase your strength

•} It helps to maintain your muscle mass, etc. 




WHAT ARE THE EXERCISES THAT YOU CAN DO AT HOME?


There are a huge list of exercises, that you can do to to stay lean, conditioned, and fit. And I'm gonna discuss some of them with you, in this fitness article of fitlifestuff by aayush. These exercises are:


FREE BODYWEIGHT EXERCISES - Free bodyweight exercises are a good way to build muscle, endurance, and conditioning. It also helps you in maintaining the muscle mass. 

Some common examples of free bodyweight exercises are: Pushups, pull ups, crunches, squats, etc. You all can do these exercises, with proper form, and frequency, for better results. 


ZUMBA - You all are might familiar with zumba. It is an aerobic dance program, which is good for your overall fitness. Especially if you are a girl, who is looking for a toned body, you can do zumba easily at home for desired result. 

Zumba improves your cardiovascular system, it is great for buring fat. And zumba is a very good and enjoyable exercise. It also increases level of feel good hormone like, dopamine, serotonin, oxytocin, etc. 



OTHER FACTORS

You all can do the exercises which I've discussed above. But there are some other factors too, which matters in your fitness goals. And the most crucial thing which matters is,- Diet. 

Diet is the most crucial necessity to build your body. Remember, your body only perform better when it gets good fuel. And diet works like a fuel for body.


Some key points to manage your diet are:


•} Focus on your protein It actually a very important nutrient, which many people lack in their diet. Protein plays a very crucial role in building muscle tissues. Add foods like meat, eggs, chicken, dairy, pulses, etc, for your daily protein requirement. Don't eat a very high protein diet, as it will affect your kidney, and liver. 


•} Keep your carbs moderate Carbs is crucial for energy functioning of your body. It provides you energy for overall day. But eating too much carbs can turns into fat, especially if you are not working out on regular basis. So, carbs is essential, but don't overeat it. Some common source of carbs are bread, rice, fruits, etc. 


•} Eat good fats fats are also necessity of your body. They are very good for proper functioning of body. But remember, don't eat bad fats like, junk foods, packaged snack foods, etc. Bad fats are unhealthy for your body. Add good fats like, egg yolk, ghee, coconut oil, etc, for your daily requirement of good fats. 





And that's all for this health and lifestyle article of fitlifestuff by aayush. I hope you liked other fitness articles of fitlifestuff by aayush, as well



Consider commenting your thoughts or suggestions in the comment section. 



For any query, you can go through my gmail: jhrithik62@gmail.com

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