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5 Tips For Gaining Lean Muscles At Home - Spa Industry Association
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Muscle development involves regular exercise and a diet rich in macronutrients. For all the fitness enthusiasts out there, gaining muscle can be pretty challenging. Also, the pandemic might interfere with your fitness goals and minimize muscle growth. It’s about time that you begin the muscle development journey in your comfort zone itself. With the right tips and adequate measures, you can gain muscle at your home.  

Try increasing the repetitions and enhance the intensity through weights. Such tips might help you gain lean muscle and get rid of the extra fat.  

Lift Weights Often  

If you think lifting weights and strength training isn’t possible at home, then you’re wrong. You can get a pair of suitable weights and begin your strength training right away. The best way to gain more muscle and retain the same is adequate stimulation of the muscle fibers. Also, weight training allows you to develop more muscle micro-injuries that cause extensive hypertrophy later. As the process of healing begins, you end up gaining more muscle mass as well as stamina. Beginners can start with 2-3 kg weights and increase the intensity with time.  

Try the exercises like squats, planks, and lunges with your dumbbells for adequate lean muscle gains. Not only will it boost muscle agility, but it also improves your posture and skeletal structure. Include weight training in your routine to achieve maximum gains in a short span. If you’re unable to follow the routine on your own, you can seek professional guidance or online workout programs.  

Increase The Frequency  

Most fitness buffs fail to see proper muscle gains irrespective of regular workouts. In case you’re unable to gain muscle, you might want to recheck your frequency of exercises. Lack of adequate stimulation will affect your muscle gains. Hence, you must increase the number of repetitions and sets for visible results in the quality and quantity of muscle. Try to increase the number of workout days for additional benefits.  

That way, you can achieve the right muscle gains with constant effort and exercise. While working out, aim for minimal breaks in between exercises and reduce the rest-time. Such measures accelerate your heart rate and might enhance the breakdown of fats as well.  

Train with the right equipment like weights and resistance bands to increase hypertrophy. Proper frequency and intensity of workouts bring in more muscle mass and aid in prolonged detention. Find out the intensity which works for your body and keep increasing it with time. 

Eat The Right Foods  


On your muscle development journey, the last thing you want to do is eat high-calorie foods. While the junk foods taste delicious, the foodstuffs might hamper your fitness goals. Also, it causes you to retain more fat and reduces muscle mass up to a great extent. You must ditch the calorie-laden and high-sugar foods to develop more muscle. Also, include the proteinaceous foods that act as the fuel for muscle gains and retention.  

Some foods like fish, chicken, legumes, and eggs are a great reservoir of proteins. You can also include foods rich in good fats like avocados, nuts, and healthy oils to balance the meals.  

Ideal nutrition is the key to achieve proper muscle mass and adequate agility. You must devise pre and post-workout nutrition to fuel up your body before performing the exercises. That way, you can counter the muscle soreness and enhance your gym performance. Replace the junk in your diet with greens and protein-rich foods to get your desired physique.  

Aim For Proper Rest  

Another mistake that people often make is lack of sleep and rest time. If you’re aiming to develop more muscle, you need the right amount of sleep. Try not to binge-watch your favorite flick and avoid technology right before bed & go to sleep instead. That way, your body can recover from past injuries, and the muscle fibers heal correctly. Adequate rest ensures faster hypertrophy of the muscles and curbs muscle soreness. Also, you experience better energy levels and minimal lethargy after a good night’s sleep. Target at least 7 to 8 hours of sleep to counter the muscle damage and experience proper muscle gains. 

In case you’re unable to sleep due to some health issues, you can try herbal remedies. Some herbs like valerian, lavender, and chamomile are great for your sleep cycle. Also, the chemical constituents ease your mind and get rid of the anxious thoughts that interfere with your circadian rhythm. You can either try herbal teas or get full-fledged herbal supplements to gain more muscle.  

Drink Enough Water  


Many people tend to overlook the importance of hydration in the fitness journey. If you’re a fitness buff, you must stay hydrated to allow proper transport of nutrients across the systems. Also, drinking enough water is essential for blood circulation and maintains vital functions. It can boost the recovery of the muscle cells and maintain hypertrophy. Not to forget, the water content is likely to increase the utilization of proteins for muscle growth and retention. Make sure to drink at least 2 to 3 liters of water per day for faster gains.  

In case you don’t like drinking plain water, you can create some detox drinks. Prepare your favorite mocktail or a glass of lemon water for that extra tangy essence. The aim is to hydrate your organs and nourish the muscle fibers now and then.  

The Takeaway  

Fitness is a constant process that requires proper nutrition and physical activity. You can’t turn fit in a day after years of unhealthy eating habits and a sedentary lifestyle. If your goal is to gain more muscle, you must adapt to a weight-training routine. Also, increase the intensity or frequency of the workouts with time to stimulate your muscle fibers. Include the right nutrition and follow a strict workout meal pattern rich in proteins and healthy fats. Such measures help you gain as well as retain the built muscle. Moreover, if you are planning to incorporate any form of substance into your diet and lifestyle, consult your doctor or any known expert.