Typically lifting weights is the best and most effective way to build muscle. You can achieve amazing results without fancy equipment or having to go to a gym. With the combination of diet and certain exercises, you can produce unbelievable results within a few short weeks. How is this possible? By using your own bodyweight to perform resistance exercises. This type of exercise aids in the creation of new muscle mass. In the fitness world, this type of exercise is referred to as bodyweight training.
Important factor number two is nutrition. Various supplements can definitely aid in your muscle-building process. Today, we have access to a plethora of various supplements. Protein bars, whey, soy, and even dairy-based protein shakes play an essential role in building muscle tissue.
According to Fox News’ experts, “Dairy products are imperative for muscle building to aid muscle contraction and help burn fat.”
3 Simple Exercises to Build Muscle
- Press-ups – (or push-ups) To quote the renowned personal trainer Peter Parasiliti, “Press-ups pound your upper body (anterior deltoids and pecs) with the added benefit of stimulating both your rectus abdominis (abs) and your deeper core muscles (transverse abdominis and obliques).”
- Squats – Squat variations are one of the most effective exercises to build the glutes, quads, and hamstrings. It is advised to start with regular squats, once you complete 25 consecutive reps, continue with one-legged squats.
- Walking Plank – Walking planks are a perfect exercise that works the back, arms, shoulders, and legs. Planks are tough and adding movement by walking your hands and feet will also get your heart rate up.
How do protein supplements aid muscle growth?
Foods like meat, eggs, and dairy contain a considerable amount of protein, yet protein supplements contain condensed amounts. Supplementation far exceeds the protein content found in natural sources. When you are concentrating on building muscle the consumption of protein supplements is essential. Your body needs the extra amino acids, which are the building blocks of muscle.
Consistency Always Wins
Building muscle mass without going to the gym is a possibility for anyone. Nevertheless, the stipulation linked to achieving any goal is consistency. If you exercise on a daily basis and follow a protein-rich diet you will be successful in building muscle no matter where you do it.
About the author
Jane Sandwood is a professional freelance writer and content manager with over 10 years’ experience across many fields. Jane has a particular interest in issues relating to fitness and nutrition.
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