How to maintain and build muscle at home

Home Workout Exercises for Gym Rats

                  

Hola! all Gym Bros , Who can’t reach your Gym during covid-19 situations , well I can understand your feelings .Some can afford to build home gym and some can't . cheerup and here’s the time to do our home workout for maintaining and building your gym body at your budget and I think every gym bros can afford this method to maintain their body.

 

 

                                   

          

 

First of all discipline and punctuality is important and much needed while coming to home workout , make your time for a hour and make it as your routine for upcoming  weeks, and consistency is the only thing, which can decide one’s fitness and health , I know it’s tough but when you make it a habit no one can change your lifestyle .so keep doing don’t  lose your hope.

 

 

5 Spells for Muscle Gain

ü  First of all track you calorie requirement of your body

ü  Don’t extend the time of workout  (Max 1.5 hours)

ü  Take enough rest after your workout (sleep for min 7-8 hours a day)

ü   Take enough protein  in a organic manner (if your knowledge  about whey protein can use it)

ü  Leave a day in a week as rest day (take Sunday or as your wish)

1.Know your body type

 

*Find your body percentage by using online body fat percentage detector and secondary download healthify me app which is available in both playstore and app store for both android and ios respectively .

 *In that “HEALTHIFYME”  app  register your account and track your food by searching in the search bar and add to your calorie tracker and give input data about water consumption regularly

* If you forget to track turn on notification of the app it will remind you now and then.

*If you want to lose weight eat less calories below the estimated calorie to maintain weight or if your goal is to be bulk eat more calorie than your estimated calorie to maintain body weight

2.WORKOUT HOURS

 Home workout includes simple stretches and cardio and then push and pull weighs .in the gym we use dumbbell barbell and other machines for gains but at home we can do it either by buying dumbbell or by resistance bands . Workout for maximum 2 hours a day

                      

Resistance bands all work in the same way but they’re not all the same. You can get looped bands or various sizes and strengths, or a straight band which has two ends. Often the latter will have handles to make them easier to hold. The colour of a band is usually a clue to how strong it is: blacks and blues tend to offer greater resistance than reds and greens, which in turn are tougher than yellows. However, this is not always the case, so do check you’re buying something that’s appropriate for your fitness level 

 If you can afford and comfortable with your dumbells can do it .if you want to buy dumbells and resistance band check below for cheap and quality products. watch this video for resistance band workouts 

amazon product link  

resistance band set                                                                                                              dumbells 7 kg pair

3. PROTEIN INTAKE

PROTEIN REQUIREMENT =WEIGHT OF BODY 

if your are 70 kg you must take more or less 70 grams of protein a day

Some food sources of dietary protein include:

*lean meats – beef, lamb, veal, pork, kangaroo

*poultry – chicken, turkey, duck, emu, goose, bush birds

fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams

eggs

*dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese)

*nuts (including nut pastes) and seeds – almonds, pine nuts, walnuts, macadamias, hazelnuts, cashews, pumpkin seeds, sesame seeds, sunflower seeds

*legumes and beans – all beans, lentils, chickpeas, split peas, tofu.

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