Muscle Gain At Home: Tips And Tricks For 2023

Muscle gain at home may seem challenging, but with the right approach and resources, it is possible. Muscle gain requires a commitment to continuous training and an appropriate nutrition-rich balanced diet. The muscle-building exercises should include specific sets and repetitions to ensure long-term gains in muscle size and stamina.

Proper nutrition involves consuming adequate protein, fat, and calorie intakes more than one's daily energy expenditure to build muscle and not fat gain. Although muscle mass gain may take a few months to years of consistent training, it is possible for most individuals. To reach your muscle-building goals, you must lift hard, eat right, and stay consistent.

In addition to training and proper nutrition, a satvic approach and lifestyle are equally important for achieving muscle mass. It involves consuming whole, unprocessed foods, practicing mindfulness, restful sleep, and engaging in consistent physical activity. Therefore, Satvic Foods aims to guide you about exercises and diet plans you can incorporate at home to achieve your muscle-building goals and optimal health.

Losing Weight or Gaining Muscle: What's Harder?

Before delving into muscle-building exercises and meal plans, it is important to understand the difference between losing weight and gaining muscle. Through natural selection and multiple evolutions, one of the most important biological functions that the human body has evolved with is to store fat reserves. It is a precautionary mechanism for survival during tough times and to protect the body from shock.

Fat is one of the primary concerns when it comes to muscle building. Before you plan any general diet or exercise regime, analyze your body type. There are three somatotypes based on the build and size:

Ectomorphs: Slim and a narrow-shaped body with fragile bones, making them susceptible to injuries. It is a bit harder to build muscle for them because they tend to lose weight easily. 

Mesomorphs: A medium-sized frame with broad shoulders and a naturally muscular build. They may easily build muscle and make great athletes.

Endomorphs: Pear-like frame, short-heightened with a lot of mass. They gain weight faster and may have a hard time losing weight.

Muscle-Building Exercises Without Equipment At Home

Strength training is the fundamental aspect of building muscle, involving bodyweight exercises to target specific muscle groups. Moreover, compound movement exercises, such as squats, deadlifts, and lunges, engage multiple muscle groups and are effective in building muscle.

Other exercises, such as push-ups, pull-ups, and planks, target specific muscle groups and help to build strength. As a beginner, you must not hop onto heavy muscle-building exercises at home. Instead, you can start with light cardio exercises, such as walking, jogging, or cycling, to build stamina first, to support muscle growth, and then move on to the following muscle-building exercises at home.

Push-ups: You may start by leaning on the wall. As you get comfortable with it, start doing push-ups on the floor. It is an efficient way to build the triceps, biceps, back, shoulders, and chest muscles.

Squats: Squats aid in building muscles in the back and lower body.

Crunches: Crunches help to gain muscle mass in and around the waist and strengthen the abdominal muscles. Start with 5 -10 crunches for a day and gradually increase the reps to build muscle without using weights.

Bodyweight Exercises: High body tension leads to massive strength gains and increased body mass. You may challenge yourself with exercises, such as one-armed push-ups, plank, pistol squats, and one-armed chin-ups. Chin-ups and close-grip bench presses help to bust through plateaus.

These are some muscle-building exercises without equipment anyone can try at home. Keep your body hydrated during a workout for the proper flow of nutrients.

Muscle-Building Meal Plan For Beginners

Besides exercise, a balanced diet rich in protein, carbs, and healthy fats is crucial for building muscle. Amino acids are the building block of the muscles, it also heals and restores cells. Carbs are good in calories and furnish energy during complex workouts. Healthy fats contain vital fats like omega-3 fatty acids for raising calorie intake and nourishing the body from post-workout injuries.

Peanut Butter: Peanut Butter is an unsaturated fat. It contains approximately around 120 calories per tablespoon. 

You must try Satvic Foods’ Almond Peanut Butter (Crunchy) for a healthier alternative to store-bought peanut butter. It provides an impressive 30g of protein per 100g, significantly higher than other peanut butter options.

Experience the natural goodness of Satvic Foods’ Almond Peanut Butter (Crunchy)!

Greek Yogurt: Greek Yogurt is a mixture of fast-digesting whey protein and slow-digesting casein protein, which helps to build lean mass. It is a good post-workout snack. 

Beans: Besides proteins, they are a great plant-based source of magnesium, phosphorus, B vitamins, iron, and fiber. They help in protein synthesis, muscle mass maintenance, and bone strengthening to perform heavy exercises.

Milk: Milk contains a mixture of all essential nutrients, protein, carbohydrates, and fats. It is not only beneficial for muscle growth, but having it before sleep aids healing and recovery.

Fruits and Nuts: Fruits have high-calorie content and essential minerals and nutrients. While nuts like almonds, peanuts, and walnuts are a storehouse of vitamin E, iron, fats, protein, and magnesium.

Salads and Avocado: Include green leafy vegetables and crucifers in every meal. Avocado is one of the best options, with an average of 400 calories.

Some other plant-based foods include lentils, chickpeas, tofu, and whole grains, such as brown rice, quinoa, oats, whole-wheat bread, and olive oil, to support brain function, muscle recovery, and hormone production. 

Why Satvic Foods’ Protein Dry Fruits Ball Are Better Than Whey?

Whey protein is the most popular plant-based supplement for muscle protein synthesis and growing lean muscle mass. However, most marketed whey supplements and protein powders contain artificial sweeteners, flavors, and preservatives. Additionally, it is not feasible for those with lactose intolerance and dairy allergies. 

Satvic Foods’ Protein Dry Fruits Ball is an all-natural and dairy-free alternative that caters to a wide range of dietary needs. Made with 19 natural ingredients, each protein ball contains 15 grams of protein, compared to whey which has 20-25 grams of protein per serving. The blend of homemade peanut butter, dates, oats, nuts, and seeds like watermelon, muskmelon, and sunflower provides a balanced ratio of macronutrients, healthy fats, fiber, and carbohydrates to support energy levels.

Boost your muscle mass with Satvic Foods’ Protein Dry Fruits Ball!

Maximize Your Muscle Building at Home

Muscle gain at home is possible by combining strength training, light cardio, and resistance training, along with a homemade balanced diet. However, you should be careful about allowing your body to recover. Sleeping for 6-8 hours is crucial for healing, reducing the chance of ligament tears, and ensuring optimal performance. Moreover, it is also essential to consult with a healthcare professional before taking any health supplements.

Understand that everybody is unique, and the result time may vary. Therefore,  patience and a holistic approach are essential when building muscle at home to succeed. Keep the aforementioned tips in mind for muscle building, and never forget to fuel your body with homemade foods to support your muscle gain journey. Satvic Foods' all-natural plant-based spice blends and immunity boosters can aid in fulfilling your daily nutritional requirements while supporting muscle growth.

Elevate your muscle growth with Satvic Foods’ products!