How To Get Fit Without Going To The Gym?

Do you need a Gym Membership to build muscles?


Generally, building muscles and workouts are linked with gyms or health clubs but this idea is totally misleading that you can put on new muscle mass or can lose some pounds of body fat only with gym-membership. On the contrary, you can do pretty well at home with no or less equipment. If you are short on money or time or simply you don’t want to have a gym membership then you can build muscles, and even lose some pounds of body fats within the comfort of your home by doing the right exercises, eating the required diet, and taking proper rest.

Do you need to use free-weights to build muscles? Read on to learn more!


If you are experienced in weightlifting or in other advanced exercises then you can start with the following exercises right away.

But if you are a beginner then it is a better idea to start with some basic exercises like push-ups, pull-ups, lunges, squats, planks, and overhead press, etc. Keep doing all these basic exercises for two to three weeks. Aim for two sets of each exercise with 12-15 repetitions and do the all exercises properly. After mastering the basic exercises, you can then perform the following advanced exercises but before every workout, a warm-up session is critically important.


The First Most important step: Warm-Up

Before any workout, a warm-up session is of immense importance. A warm-up session consists of light exercises which usually precedes every strenuous physical activity. This is no different if you are trying to build muscle mass at home!

A proper warm-up session has several health benefits and it also increases your performance during the main exercises. First of all, during the warm-up temperature of the body and muscles rise up and this elevated temperature help muscles to contract and relax quickly. Also, the elasticity of muscles improves which enhances its speed and strength. Thus there are fewer chances of muscle injury and overstretching.


During warm-up, blood temperature also rises. The increased blood temperature weakens the bond between hemoglobin and oxygen and therefore oxygen is more readily available to your muscles. Also, blood vessels dilate due to which more blood is directed to muscles and there is less stress on the heart.

Muscles are a bit like spaghetti, if you don’t warm them up, they might snap!


Physical activity increases body temperature by burning more energy. During warm-up, more warm blood is supplied to the skin for dissipating this excessive body heat and thus you avoid overheating. This is the reason why you sweat in hot weather or during a workout.

Warm-up also increases the production of cortisol and epinephrine hormones. Both these hormones regulate energy production by making more carbohydrates and fats available for energy production. Finally, a warm-up session mentally prepares you for the workout by increasing your focus.

A good warm up doesn’t take too long, but can save you hours of problems later on!


So you will definitely want to not miss such an important session before a workout. Here are some tips regarding effective warm-up. First of all, a warm-up should be short and it should not exceed ten minutes. Usually five to ten minutes warm-up yield best results. Secondly, as workouts vary in intensity and exercises so you must tailor the warm-up session to your main workout exercises.

For example, if you are preparing for a brisk walk, then the warm-up could include slower-paced walking and for yoga, neck rolls and cat-cow would be enough. Finally, avoid static stretches-stretches in which you stay in one position. Static stretches can lead to muscle injury. Instead, try to do dynamic stretches-stretches involving continuous movement.
After the warm-up, now you are ready for the following exercises which you can do within your home.

FREE Full Body weight workouts you can do at home

Herbal Living UK is proud to be changing the way the United Kingdom looks at health! We have a wide range of workout plans and diet plans from qualified nutritionists available ONLY to our members. For more information on whats included in a Herbal Living UK membership package, click here!

But to get your started, we’ve compiled a small list of home workouts you can try right now in the comfort of your own home!

If this blog post leaves you wanting more, check out our memberships for access to FREE workout and diet plans


Planks

Plank is the best core exercise as it develops a stronger core and helps support the lower back.

A stronger core not only improves posture and reduces back pain but it also helps in all types of activities. Here are a few plank exercises which will help you in achieving a stronger core, without ever having to join the gym.

  • Forearm Plank: Sets: 2 Reps: 3
  • Straight-arm Plank: Set: 1 Rep: 4
  • Side Plank: Sets: 2 Reps: 3
  • Dolphin Plank: Sets: 2 Reps: 4
  • Caterpillar Plank: Set: 1 Rep: 5
  • One-legged Plank: Set: 1 Rep: 3
The plank, one of the greatest core workouts!


Squats

Squats work the major muscles in the lower body and help shape buttocks and thigh muscles. There are many variations of squats to build muscles at home and you can try the following squat variants at home without any equipment.

  • Goblet Squat: Sets: 2 Reps 10
  • Bulgarian Split Squat: Sets: 2 Reps: 6 (each leg)
  • Kang Squat: Sets: 2 Reps: 12-15
  • Squat to Overhead Press: Sets: 2 Reps: 10
  • Plie Squat: Sets: 2 Reps: 12
  • Squat and Lunge: Set: 1 Reps 15 on each side
  • Squat Pulse: Sets: 3 Reps: 15
  • Squat Jump: Sets: 3 Reps: 10


Directions: Do the following exercises in sequence and sets as mentioned with each exercise.

  1. Glute Bridge March: Sets: 2 Reps: 10 (each leg)
  2. Pushups: Sets: 2 Reps: As many as possible
  3. Bulgarian Split Squat (foot on a chair, box, or bench): Sets: 2 Reps: 12 (per leg)
  4. Donkey Kicks: Sets: 2 Reps: 12
  5. Plank to Pushup: Sets: 2 Reps: 12
  6. Straight Leg Sit-up: Sets: 2 Reps: 10
    Bodyweight Upper Body
    Directions: Repeat all the exercises for at least 15 minutes.
  7. Pushups: Reps: 10
  8. Straight-leg Sit-ups: Reps: 10
  9. Bodyweight Triceps Extensions: Reps: 10
  10. Plank: Duration: 30 seconds
    Bodyweight Lower Body/Abs
    Directions: Do all the exercises in sequence and sets mentioned with each exercise.
  11. Bulgarian Split Squat Jumps: Sets: 3 Reps: 6 (each leg)
  12. Bulgarian Split Squat Countdowns: Sets: 2 Reps: 21
  13. Straight-leg Sit-ups: Sets: 2 Reps: 15
  14. Glute Bridge V Walkouts: Sets: 2 Reps: 6
  15. Straight-leg Reverse Crunch: Sets: 2 Reps: 12

Progressive Pull-Ups, Push-Ups, and Lounges (PLP)

Pull ups can be hard at first, but lifting your body weight is a great upper body workout!


PLP is a progressive exercise which you can continue for two months. The idea is to get started with fewer repetitions and gradually increasing the number of pull-ups and push-ups with each passing day. A sample PLP program will be like.

Day 1:

  • Pull-ups: 5 reps
  • Push-ups: 5 reps
  • Lunges: 5 reps (each leg)


Day 2:

  • Pull-ups: 6 reps
  • Push-ups: 6 reps
  • Lunges: 6 reps (each leg)


Day 3:

  • Pull-ups: 7 reps
  • Push-ups: 7 reps
  • Lunges: 7 reps (each leg)


This PLP program can last for two months and you can start with any figure. For example, if you are comfortable with 3 pull-ups and push-ups, start with three, or if you can do 10 reps from day 1, then it is also ok.

Also, you can choose the number of sets for yourself but do every repetition in proper form and continue to add 1 rep with each passing day.

Upon completion of the program, you will be able to do more than 50 pull-ups.

You can have amazing results with a home workout!


Burpee Finisher


Directions: Do the following exercises in sequence and sets as mentioned with each exercise.

  • L-pull-ups: Sets: 3 Reps: 5 Rest: 60 seconds
  • Feet-elevated Pushups: Sets: 3 Reps: 10 Rest: 60 seconds
  • Skater Squat: Sets: 3 Reps: 10 reps Rest: 60 seconds
  • Single-Leg Box Squats: Sets: 4 Reps: 8 Rest: 60 seconds
  • Valslide Lateral Squat: Sets: 3 Reps: (10 each leg) Rest: 60 seconds
  • Burpees: Sets: 3 Reps: 10 Rest: 30 seconds


Dumbbell Workout

Directions: Do the following exercises in sequence and sets as mentioned with each exercise.

  • Bulgarian Split Squat: Sets: 2 Reps: 6 (each leg)
  • Single Arm Dumbbell Floor Press: Sets: 2 Reps: 8 (each arm)
  • Goblet Squat: Sets: 2 Reps: 15
  • Dumbbell Pushup: Sets: 2 Reps: AMRAP

After the workout, cooling down is as important as a warm-up session. Therefore doesn’t stop fast and rather takes an extra ten minutes for a proper cool-down session.

Investing in a set of dumbbells for home can save you a fortune in gym memberships!


Cool Down

Just like warming up, cooling down is equally important. After an intensive workout, your heart is still pounding at a higher rate, your body temperature is still high and your blood vessels are dilated. If you stop this fast then there are chances of sickness so a cool-down session is a must at the end of any workout.


Likewise warm-up, a cool-down session must last around five to ten minutes. At the end of workout gradually reduce the intensity and pace of your exercises and continue for five to ten minutes before quitting the workout. For example, if you are walking briskly then walk slowly at the end and after running; continue walking briskly for another five or ten minutes.


In addition to home workouts, taking protein-rich balanced diet aids in gaining new muscles.


Eating the right diet is essential to build muscle at home

The right diet is also important if you are working out whether at home or in the gym. During workouts, chances of muscle damage are higher than in normal activities. Though in normal routines, muscle fibers tear up but during workouts, the proportion of damage is higher. Also, during workouts, the process of muscle hypertrophy begins.


Muscle hypertrophy is the process of growth and an increase in the size of muscle cells. Most commonly muscle hypertrophy occurs as a result of physical exercise. So if you do physical exercises regularly then your muscle mass is bound to increase. So, in either case, you need more proteins because muscles are predominantly made up of proteins. Therefore if you are doing workouts regularly then you need more proteins.


You can include protein-rich foods like eggs, dairy, poultry, fish, seafood, nuts, legumes, and beans. In addition to protein-rich foods, you can also take protein supplements. A wide range of protein supplements is available in the market. But in opting protein-rich foods, you must be very careful because one tempts to include dairy and poultry-based protein foods very frequently in the daily diet. Though these foods are rich in protein they include saturated fats.

As the old saying goes, you can’t out run your fork!


Saturated fats are bad fats as they increase the level of bad cholesterol (LDL) in the blood. Too much blood cholesterol leads to heart diseases. So, on the one hand, you will be gaining muscles but on the other, you will be risking your heart’s health by frequently eating these animal-based protein foods. The same is the case with animal-based protein supplements.


Instead, try plant-based protein foods. Plant-based protein foods not only contain cleaner and superior proteins but also fats in these foods are healthy. Plant-based fats increase the level of good cholesterol (HDL) in the blood which in turn improves the heart’s health. Lentils, beans, green peas, chia seeds, and hemp seeds are some of the high protein vegan foods, but varying protein sources will always yield the best results. Preferring plant-based protein supplements over animal-based supplements is also recommended.

Plant based Proteins are superior for your body, and the environment


Taking a protein-rich diet is good but missing on other important nutrients like carbohydrates, healthy fats, dietary fibers, vitamins, and minerals will lead to poor health-let alone building muscles. Therefore include healthy plant-based foods like leafy green vegetables and fruits in your daily diet.
After the diet, adequate sleep is also important as proper sleep also facilitates muscle growth.


A final word, Are you getting enough sleep?


Adequate sleep is as important as a protein-rich balanced diet for building muscles at home. Proper sleep helps us to recover from the wear and tear of the whole day as our body’s damaged tissues are repaired at night. A 2011 study by Brazilian researchers observed that skipping out on sleep not only reduces the rate of protein formation in the body but also increases protein breakdown-which means that recovery from injury or from gym workouts would be slowed down.

Usually, 8-hour sleep is enough but less than 8 hours will not help as in a 2013 Gallup poll most of the average Americans (who were not working out) found sleep of 6.8 hours insufficient.

We can’t stress this enough, getting enough sleep is vital for your health


In addition to hindering muscle growth, insufficient sleep also lowers performance so, on the next day, you will face difficulty in completing your workout session. Also, sleep facilitates brain health. Therefore taking proper sleep along with the right diet and workouts are keys to building muscles without a gym.

Are you getting all the results you desire from your home workout? If not you might be making some of these 12 most common muscle building mistakes!

References


https://www.healthline.com/health/fitness-exercise/at-home-workouts#beginner-routine
https://www.verywellfit.com/best-home-workouts-3495490
https://www.coachmag.co.uk/workouts/home-workouts
https://www.self.com/gallery/best-at-home-workouts-bodyweight
https://www.nerdfitness.com/blog/the-7-best-at-home-workout-routines-the-ultimate-guide-for-training-without-a-gym/
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045517#:~:text=Warming%20up%20helps%20prepare%20your,lessen%20your%20risk%20of%20injury.
https://www.active.com/fitness/articles/why-you-need-to-warm-up-before-exercising
https://www.fitness19.com/3-reasons-why-warming-up-is-important/
https://www.heart.org/en/healthy-living/fitness/fitness-basics/warm-up-cool-down
https://www.healthline.com/health/fitness-exercise/warm-up-exercises#triceps-warmup
https://www.verywellfit.com/muscle-hypertrophy-definition-3120349#:~:text=Muscle%20hypertrophy%20is%20a%20term,often%20associated%20with%20weight%20training.
https://www.betterhealth.vic.gov.au/health/healthyliving/protein
https://www.issaonline.com/blog/index.cfm/2018/does-lack-of-sleep-hinder-muscle-growth
https://www.bodybuilding.com/content/the-importance-of-sleep.html
https://www.sleep.org/articles/how-sleep-adds-muscle/
https://sportslabnyc.com/sleep-muscle-recovery/
https://www.healthline.com/nutrition/26-muscle-building-foods
https://www.coachmag.co.uk/nutrition/diet-plans/1173/lean-four-weeks-meal-plan
https://www.self.com/story/how-to-lose-fat-and-gain-muscle
https://www.bodybuilding.com/content/a-diet-plan-that-works-for-your-fat-loss-and-muscle-building-goals.html
https://www.bodybuilding.com/content/6-ways-to-reduce-body-fat-while-increasing-muscle.html

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