By: Darren MacLeod
I have always believed that you have a much better chance of reaching your fitness goals if you join a gym and get advice from a professional trainer or coach. However, many MuscleandStrength.com readers do not have the time, money or desire to join a gym and prefer to workout at home. I believe that working out home has a its disadvantages, but the one huge advantage it does have is…you don’t have to leave the house!If you are one of these people that plans to workout at home then this article is for you! Like I just mentioned, you will have a far better chance of achieving your goals when you join a gym but it is possible to get into shape and build muscle without leaving your home with limited equipment.So here at my top 5 tips for building muscle at home:1) Don’t waste your money on “miracle” gym equipmentGetting in shape takes time, motivation and hard work. If you are not willing to put in those three things then you may as well not start. Avoid gym equipment that says “get in shape in 5 minutes a day”, or “flatter abs in 14 days”. These types of equipment are a total waste of money! You can literally do hundreds of exercises just using a set of dumbbells and a barbell, and these happen to be some of the cheapest pieces of gym equipment. If you are unsure of what equipment best suits your needs you should consult a fitness professional (see tip 5)
.2) Wherever possible, use your bodyweightIf you have limited equipment, bodyweight exercises are your friend. You can potentially pack on a huge amount of muscle without ever lifting a dumbbell or barbell. Good bodyweight exercises to do at home include chin ups, wide grip pull ups, dips, bench dips, push ups and bodyweight rows.3) Plan your diet around your workoutsIf you have the flexibility of working out at home then you also have the ability to plan your meals around your workouts. Diet makes up 70% of the building muscle process so you can see how important it is. Make sure you eat a good serve of complex carbohydrates about one hour before your workout and a nutritious meal containing protein, carbohydrates, vitamins and minerals within 1 hour of finishing your workout. You should spread your meals out evenly throughout the day. Eat six small meals throughout the day instead of three large ones. This promotes a fast metabolism and limits fat storage.4) Avoid distractionsOne of the problems with working out at home is getting easily distracted. If possible, set up your gym equipment in an empty room with a stereo so you can focus on working out and not what’s happening around the house. A friend of mine who has a home gym told me he often used to put his favorite bodybuilding DVDs on while he was training to keep him motivated. This is an awesome tip to stay motivated at home. Another tip would be to try and workout when no one else is home.5) Consult a fitness professionalI recommend this for people who are new to weight training and home workouts. Even if you have trained in a gym before, working out at home is much different and a fitness professional with working out at home experience should be able to help you out.
In addition to helping you with your home gym setup, he/she will be able to plan a good routine and give you some tips to maximize the equipment you’ve got. You should be able to get all the help you need in one or two sessions so it shouldn’t break the bank!These are just a few important tips for those of you working out at home. If you are serious about workout out at home for the long term, I would recommend that you pick up a few more basic pieces of equipment. These include an adjustable bench, weight rack (this can be used for bench and squatting) and a good range of dumbbells and weight plates.If you have any more questions about working out at home head over to the forum on MuscleandStrength.com, our members will happily help you out with some free advice. Well, good luck with your home workouts and thank you for reading this article.
.2) Wherever possible, use your bodyweightIf you have limited equipment, bodyweight exercises are your friend. You can potentially pack on a huge amount of muscle without ever lifting a dumbbell or barbell. Good bodyweight exercises to do at home include chin ups, wide grip pull ups, dips, bench dips, push ups and bodyweight rows.3) Plan your diet around your workoutsIf you have the flexibility of working out at home then you also have the ability to plan your meals around your workouts. Diet makes up 70% of the building muscle process so you can see how important it is. Make sure you eat a good serve of complex carbohydrates about one hour before your workout and a nutritious meal containing protein, carbohydrates, vitamins and minerals within 1 hour of finishing your workout. You should spread your meals out evenly throughout the day. Eat six small meals throughout the day instead of three large ones. This promotes a fast metabolism and limits fat storage.4) Avoid distractionsOne of the problems with working out at home is getting easily distracted. If possible, set up your gym equipment in an empty room with a stereo so you can focus on working out and not what’s happening around the house. A friend of mine who has a home gym told me he often used to put his favorite bodybuilding DVDs on while he was training to keep him motivated. This is an awesome tip to stay motivated at home. Another tip would be to try and workout when no one else is home.5) Consult a fitness professionalI recommend this for people who are new to weight training and home workouts. Even if you have trained in a gym before, working out at home is much different and a fitness professional with working out at home experience should be able to help you out.
In addition to helping you with your home gym setup, he/she will be able to plan a good routine and give you some tips to maximize the equipment you’ve got. You should be able to get all the help you need in one or two sessions so it shouldn’t break the bank!These are just a few important tips for those of you working out at home. If you are serious about workout out at home for the long term, I would recommend that you pick up a few more basic pieces of equipment. These include an adjustable bench, weight rack (this can be used for bench and squatting) and a good range of dumbbells and weight plates.If you have any more questions about working out at home head over to the forum on MuscleandStrength.com, our members will happily help you out with some free advice. Well, good luck with your home workouts and thank you for reading this article.
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