Typically, when people see someone who is physically fit, they don’t assume that the best bodyweight exercises allowed that extremely fit individual to have the results they envision for themselves. The common perception is that they are avid gym-goers and lift weights regularly. Without any proven information showing that that particular individual frequently goes to the gym. People see the muscles and automatically assume that their physique is solely the result of how much they can bench press.
Do you think bodyweight exercises can help build muscle mass? What if I told you that you can build lean muscle without having to go to the gym. That’s right, bodyweight exercises can promote hypertrophy (muscle growth). Essentially, time under tension, decrease rest times and an increase in reps, amongst other things, are the vital triggers to building lean muscle mass.
If Arnold Schwarzenegger told you he never lifted weights in his life, you would call him a lier, right? Of course, he’s been to the gym. I’m not saying one can gain 30 lbs of muscle in 6 months only doing pushups and jumping jacks at the crib.
One can burn an incredible amount of fat and display lean muscle definition from the safety of their own home.
You may not be able to build a physique like Arnold Schwarzeneggers but you will be able to increase your muscle definition and grow lean muscle in the comfort of your home. In this article, I’ll show you how utilizing the most effective form of bodyweight exercises can help you build lean muscle mass and help burn fat.
Benefits of Bodyweight Exercises
Some benefits of performing bodyweight exercises are:
- Reduced risk of injury
- Applicable to all fitness levels
- Very Convenient
- Working for multiple muscle groups
- Easy to progress
- Can be performed any and everywhere
Most of the common bodyweight exercises like; push-ups, sit-ups, squats, etc., that you will do are movements that you mirror in everyday life. Using bodyweight exercises, you’ll have increased strength, mobility, flexibility, and stability to perform daily tasks such as carrying the groceries from your car to your kitchen or bending down to clean the floor.
It’ll reduce the risk of injury due to the simplicity of bodyweight movements. Check out the best bodyweight exercises here.
Why is Protein Important in my diet?
A common misconception is that your muscles grow in the gym. When the main cause of building lean muscle mass comes from the kitchen. To properly build lean muscle, you need to be eating in a caloric surplus. This means, eating more calories than what your body is accustomed to burning, daily. These additional calories are crucial to helping you build muscle and the majority of those additional calories should be protein.
Most of my clients, including the majority of people, might find that they are quickly gaining too much fat eating in a calorie surplus. Some simple tips people may need to lower the number of excessive calories they’re eating would be watching out for oils and sauces that they use during the day.
Most oils and sauces range from 75-300 calories per tbsp. At the end of the day, most people ingest about 1,000 calories of oils and sauces, and all of those sauces, for the most part, contain no nutritional value. The last tip is, you want to limit snacking, fast-food and sugary drinks.
Most snacks and sugary drinks are pretty high in calories but are extremely high in sugar. Most individuals with busy lives and who are on the go 24/7 rely heavily on snacks and fast food to get them through the day. Not realizing that these foods are so harmful to the body, are extremely high in calories, and work against you when trying to build lean muscle mass.
For optimal health for individuals, consuming protein every day is a simplistic factor with beneficial results. Protein is an essential building block of muscles, bones, cartilage, and skin. Regardless of building lean muscle, we should be mindful of our protein intake to live healthier and stronger lives. Another added benefit is that an increase in protein absorption helps keeps us full for longer. Meaning, you don’t feel a strong urge to eat as often. This helps us from eating any unnecessary additional calories throughout the day and helps fuel our body with the right nutrients it needs.
“Managing perfect body weight is not complicated rocket science. Our body is made up of food that we eat during our day-to-day life. If we are overweight or obese at the moment then one thing is certain that the food which we eat is unhealthy.” – Dr. Subodh Gupta
Techniques to Build Muscle at Home
One of the most basic, yet effective ways of promoting muscle growth at home while using bodyweight exercises, is to increase the reps. Though you may not be lifting heavy weights, increasing the number of reps you are performing will increase the time under tension for that particular muscle group. This is one of the most important aspects of the strength training process. The longer you can stress the muscle the greater rate of adaptation that muscle has to make.
Thus, increasing its strength. But remember, when starting to train like this, nutrition is very vital. Your body will be very fatigued and improving your nutrition will aid fatigue and the muscle recovery process, significantly.
Resting in-between your sets is important, it’s very beneficial. But if you want to boost the intensity, shortening the duration of your breaks during your workout will increase time under tension causing more fatigue and stress to your muscles–leading to hypertrophy (muscle growth).
Takeaway: Bodyweight Exercises Can Build Lean Muscle
Bodyweight training has been proven to be an effective way to help build lean muscles mass. By increasing the number of reps and decreasing the rest time for any bodyweight workout, the intensity of the workout will dramatically increase. Finally, a sufficient amount of protein is needed daily to facilitate this muscle-building process.
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