Can you gain muscle at home without equipment (complete facts and knowledge)

 Introduction:

Most of us do not have advanced equipment and are financially restricted. So if they want to gain muscle at home, can they do it ? In this article, we will discuss that whether a person who has no advanced equipment and has no access to gym, can build muscle at home ?

There is a terminology in muscle building known as "calories surplus".

Can you gain muscles at home

What is calories surplus ?

It is that calories which is more than the maintenance calories. Maintenance calories are those calories which is required by our body to maintain the body weight and our body functioning. Now, we need to be in calories surplus to gain weight. But our prime aim is not to gain weight but to gain muscle because weight can be increased in many ways like by increasing fat, water and muscle and we need to gain muscle and not fat.

                               So there is a great difference in muscle gain and weight gain. If you want to gain muscle then you have to be in calories surplus.

How to calculate maintenance calories ?

You can find your maintenance calories in google. You can type BMR calculator and fill your physical details in that calculator like your height, weight and your daily routine activity.

                                                              The number that you get, you have to take 500 more calories from that number in order to gain muscle.

Can one gain weight at home ?

At home means we are talking about body weight training. Along with calories surplus, the most important thing is progressive overloading.

Workout

What is progressive overloading ?

It means that you make your body capable of lifting more weight than previous week or month. Remember that progressive overloading can occur in weeks or even months. It depends on person to person.

For example: If you are lifting 10 kg of weight in first week of your training and at the end of the training, you are capable of lifting 12 kg of weight, then you are really gaining muscle by enabling your muscle to lift more than previous. You have to gradually increase your lifting weight.

                                              It means that your body is adapting for that increased weight. Thus increasing your muscle size.

Remember: The results of your training can only be seen only if you combine training with diet because your muscle needs energy to repair.

Grow your muscles

Progressive overloading can be done in 3 ways:

•        By increasing weight

You can do progressive overloading by increasing weight. You can gradually increase weight during your training.

•        By increasing sets or reps

You can increse your number of sets or number of repetitions with the same weight. So that your muscle can be hit more.

•        By frequency

You can increase your frequency that means you can train your one muscle group ones or twice a week.

In gym, you have the opportunity to lift 5 kg dumb bell as well as 50 kg dumb bell. But at home you have the disadvantage of increasing weight because you are training with your own weight only. You can increase your sets or reps but when it came to increasing weight, you can not do that.

But if you have just started with your muscle building goal, you can start with body weight training because initially your body weight is enough to build your muscle.

                                               If you are a good trainee previously and doing good intensity workout in the gym then it is very hard for you to gain muscle or next to impossible.

Advantages of home workout:

•        Your endurance will be increased.

•        Your cardio-vascular health will be improved.

•        Your conditioning will be better.

Diet:

Diet for muscle gain

For gaining muscle your diet also plays a huge role for your goal because your body needs protein for recovery. You can take high protein, optimal carbohydrates and fats as well. you do not need to take whey protein because initially you should make your body used to of eating more.

Food that can help you in gaining muscle:

Milk and milk products

Milk and milk products

Milk is the only thing that has all the micro-nutrients which is required by our body. You can eat cheese, curd and yogurt as well.

Eggs

Protein rich diet

The benefits of eating eggs are innumerous because it has high protein food. But if you are non-vegetarian then you can avoid it.

Soya chunks

Soya chunks can help you with the same purpose as egg does for non-vegetarians. It is the only plant base protein which has complete amino. It is also a high protein food. But you can not take it frequently as it can cause hormonal imbalance.

Peanut butter/Almond butter

They all serve you the same nutritional value but almond butter will cost you more that is why you should go for peanut butter. 

Fresh fruits

Fresh seasonal fruits

You should take fruits as it will provide you basic vitamins and minerals for your body functioning. You should eat those fruits and not juice as fruits has fiber in it. As you convert it in juice, the fiber will become zero and fiber is also important for your body to control sugar level in your body.

Weight can be increased by eating carbohydrates and junk food. But it will not be a healthy weight gain. It can lead to various problems like blood pressure, diabetes etc. But muscle building is difficult and needs determination, discipline and consistency.

Other factors regarding muscle gain:

1. Sleep

This is another factor which is very important whether your goal is muscle gain or fat loss. This is important for both. When you are training your body, your muscles got fatigue and then your body needs rest to recover that muscle so that your muscle size can increase and the next day your muscle will get strong.

                                                            If you are not getting fully recovered then your body will not respond properly next day. So your recovery is also very necessary for your growth.

2. Stop eating packaged food

If you really want to gain muscle then you have to be determined for not to eat packaged food because it is just simple carbohydrates which is made only to excite us but in reality it has no nutrition. On the other side it creates more harm to our body.

                                                               Whether you are gaining muscle or losing fat, you do not need to eat this in any condition. It damages our body in the long run. Just eat good and exercise well.  Avoid eating these biscuits, packaged juices, ice-creams, cold drinks, fast food etc.

Conclusion:

Muscle gaining is not possible at home. But if you are a beginner then you may see some difference initially and after a while the progress will become constant. At least you need dumb bells and resistance band with you to gain a lean muscle. Your training must be combined with the diet. Both of them go simultaneously. You have to do both at the same time. Along with both of them, you need to look after your recovery that means your sleep. You should take at least 8 hours of sleep.