Let’s be real who has the time now a day to go to the gym? Or even the money with today’s economy?! Some would say you need to seek a gym to get lean and although is quite the challenge you can gain body mass in a number of other ways! Take a look:
1. OUTDOOR EXERCISE
Switch to outdoor exercises. Combine bodyweight exercises with light cardio exercises to gain lean muscle and burn fat through increased metabolism. Bodyweight exercises generally refer to pull ups, pushups, squats, lunges and jump squats. In these exercises you will be using your own body weight to gain strength and build muscles. Each exercise must be repeated 8 to 10 times in each set to a total of at least 3 sets. Never try to overdo. This means that if you are unable to do one exercise more than 5 times, restrict yourself to 5 and move on to another exercise.
Once you are through with the bodyweight exercises, switch to cardio exercises. You can start walking slowly and then move on to jogging and then light running.
Body needs food but when you feed it more than what is required, you will gain weight. Hence, you need to have proper nutrition. When you are performing outdoor exercises, your body will gain muscle and the nutritional requirements of your body will keep changing.
3. EAT HEALTHY
Physical exercises will generally increase your appetite. Don’t rush for any unhealthy food. The food you eat must not contain unhealthy fats. Whole food meals, fish, vegetables, fruits etc. are considered healthy because they are unprocessed. Unhealthy food will only add fat! Keep an eye on that!
4. REST AND SLEEP
Exercise and food are necessary but equally important is rest. You need an average of 7 to 8 hours of sleep every night. If not, your body will fail to recover and repair from your daily workouts. When you sleep, your muscles repair, grow and gain strength, allowing you to push harder during next day’s outdoor exercises.
5. FIX IMBALANCES AND POSTURES
It may happen that you suffer from core muscle weakness or some old injuries and back pain. These conditions can severely hamper your progress and hence, they require immediate medical attention. Back pain or old injuries can increase during bodyweight exercises. In case of core muscle weakness, your hands and legs will fail to hold your body weight during pushups, pull ups and jump squats, forcing you to take rest for longer periods, thereby making your attempts fruitless. Only when these problems are cured, you can gain your confidence, which undoubtedly remains one of the most crucial factors when it comes to getting lean!