How to build body at home ?
how to build body without gym at home ? This question arises in every beginners mind and yes there is a way to achieve great body at home itself.
If you are beginner or not having enough time to go to the gym or don’t want to make a huge body like hulk and just want pure muscular body like Bruce lee then You can achieve it at home as well.
Yes this is absolutely true that you can build body at home.
Without wasting of time let’s start with the topic how to build body without gym at home?
You simply have to perform 4 exercises daily.
1. Push ups :
Push up is the best workout for building chest and shoulders as primary muscle.
It also builds abdominals and biceps, triceps and forearms.
There are many variations of push ups but even though you perform normal push ups daily you can achieve great body structure.
Start with 10 – 20 push ups daily but that is not enough. You have to perform minimum 200 to 500 push ups daily. It may sound hard if you are beginner but trust me nothing is easier than doing push ups. It only takes half an hour to do 500 push ups. Yes of course not in single take, you can perform it in number of sets.
2. Pull ups :
Pull up is the best workout for back muscles.
It also builds biceps, triceps and forearms.
Pull ups are bit harder than push ups so you can perform less repetitions of it. Ideally 50 to 100 repetitions daily are mandatory to achieve great body structure.
As a beginner you can only start with 10 to 20 reps a day.
Pull ups also has few variations like wide pull ups, and chin ups so you can also add those when you master in normal pull ups.
3. Squats :
Squats are basically helps to build legs muscles.
Try simple squats at least perform 300 to 500 squats daily.
Squats also has variations like wide squats or lunges so you can add them as well after some days.
You can also add calves exercise to build good calve muscles.
4. Abs workout :
There are a lots of variations of abs workout but just take 4 -5 out of them like crunches, plank, frog kicks, mountain climber.
You can add any choice of abs workouts but try to do it daily or alternative days for 15 min at least.
If you want to build abs very quickly like within few months then perform some functional training and cardio just before doing abs workout. It will boost your results.
Note :
Diet plays very important role in the workout as someone says 80% diet and 20% workout is required but in my suggestion give 100% in diet and 100% in workout. Yes of course we are all human beings and have cravings of sweets or fast foods so you can have that once a week for one meal only.
If you are abs / muscular body seeker. You just can not eat anything you want. You need to be very strict against a diet. I am not very good fan of protein powders or any weight gaining supplements as you can achieve results with normal diet only.
Do not worry by reading above high repetitions of workout It hardly takes 2 hour approximately. You can start with minimum count but yes you have to increase count of repetitions.
Trust me if you follow above workout daily your shape will totally change within year.
If your body weight is too high then you need to add cardio like skipping ropes, cycling, running to your workout.