How to build muscle mass without using gym equipment

After a tiring day at work, nobody wants to move an inch or even put their phone on charge. How can one join a gym in such a situation? I think it is impossible because it takes a lot of energy to get up again, change into a gym attire and work out. And if it is a leg day at the gym, oh my, you don’t even feel your legs for the next few weeks. 

A gym encourages one to work and stay fit and look fit too. I applaud people who manage to go to a gym every day and stay fit. A person who goes to a gym religiously will always look good no matter what he/she is wearing. Those muscles, flat stomach, and calves get so prominent that other things get right automatically. 

The gym does not make people look better but also healthy. Fitness and physical exercise are essential not just in weight loss but also improve flexibility and stamina. It helps focus and push boundaries too. If not gym, one should try to incorporate themselves into any physical activity. A study shows that working out can improve memory and enhances thinking skills too. 

A gym can be a hassle if it is not situated close to your house. Some people want to stay fit and build muscles but don’t want to join a gym and move a muscle. And of course, some motivated people cannot afford a gym.

Today I brought some fantastic muscle building tips, which will work just fine for everyone having trouble. And the best part is that there is no need to join a gym. And no, there will be no need for any gym equipment or any machine either.

Here are some ways on how can you build muscles and stay fit without a gym: 

1. Before working out, warming up is critical. You can do a brisk walk, jogging, or even jumping. 

2. Protein supplements are a great source to increase muscle mass. Apart from eggs and poultry, Wpi whey protein isolate is an excellent source of protein and provides a lot of energy. 

3. Swimming is a great full-body workout. It tones the body and keeps the body in shape. But if not swimming, you can run. Running is a significant alternative for swimming. It is not necessary to run on a proper track. Running on a roof or terrace works the same way. These both develop leaner muscles and increase stamina.

4. Making a healthy change is also a crucial step. Eating food which contains more protein helps build muscle mass. It is better to eat nutritious fruits and vegetables rather than munching food containing more calories. 

5. A squat jump is a form of exercise in which muscles exert a lot of force. It is an easy exercise to do, but do it cautiously, and then increase in reps should increase gradually. 

How to do squats? Lower in a squat position with arms bending and hands in front. Jump and land back on the ground again on the balls of the foot. The balls-of-the-foot are the sole between the toes and heels. Squat and repeat. Do two sets of at least ten reps. 

6. Pull up is a great way of building muscles though it is a challenging form of exercise. But the result of this exercise is worth every force. It seems easy when other people do it but it is a challenging exercise. Jake in Brooklyn 99 too could not do it and was proud only after one full pull up. Hold a stiff rod and grip it with the hand wider than the shoulders width apart. Slowly start pulling the body up by bending the arms and lifting the feet off the ground and slowly pull the body down. Repeat. Do two sets of at least 5-10 reps. 

7. The squat pulse is similar to squat jump, but there is no jumping is required here. The muscles will do an enormous amount of work. Bring the body into a squat position. Put your hands together in front of the body. Raise slightly, then back down again. Repeat for 40 seconds. Do at least two sets.

8. Maybe these exercises are new to some people but pushup is one exercise that everyone is familiar with. Put the body in a plank position. Keep your back straight and flat. Start lowering the body by bending elbows. 

Keep doing that until the chest meets the floor. Extend your elbows and push the body back into a plank position again. Repeat as many times as possible. 

9. The split squat is one of the best exercises to gain muscle mass. Just take a big step forward with the right foot. Distribute the weight on both feet equally. Bend the knees and then push up. Do at least two sets of 6 reps.

All the exercises mentioned above work on the muscle. Muscles are not only the biceps or triceps. Muscles also include quadriceps located on the thighs and pectoralis situated on the upper chest. Abs are also called abdominals and there are many more. There are almost 600 muscles in our body. Every muscle is vital in the human body. 

Summary

These exercises will help in gaining muscle mass and do not require a penny. After these exercises, one should relax for a while and drink water. Workout for at least four days a week. A few things that should be kept in mind when working out to achieve a specific goal.  

Consistency, hard work, and patience are needed the most when working out. Never go too overboard with working out. Stamina builds gradually. So work out as much as the human body can tackle.

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