Sometimes, a lot of people often find that going to the gym to do their muscle building can be quite expensive or just simply inconvenient for them. So is it possible to get that toned and firm physique just right at the comfort of your home? Definitely! If you're looking for sure-fire ways to get ripped fast without those fancy gym equipment then you'd certainly come to the right place!
Never Forget To Do Your Warm-ups
It is best to condition the body properly for the workload ahead. So doing some cardio exercises prior to workout can help improve circulation and energize the body just right. Even without a fitness bike or a treadmill machine, doing some running or brisk walking for about fifteen minutes would suffice.
Also, don't forget to add in some stretching exercises to your warm-up routine. Doing this would enhance flexibility and range of movement of your muscle and thereby minimizing injuries when performing your muscle building techniques.
Formulate Your Routine
Usually, it's great to have the staple dumbbells, barbells and the adjustable bench so that you can do more variations in your muscle building exercises. But if you're really on a tight budget, here are some exercises that would simply do the trick to help you get those toned muscles faster without those things.
- Push-Ups
This is a great compound exercise that targets the muscles located in the chest, legs, back, abdomen and more importantly, the areas in your shoulders and arms. You can vary the stance of your push-ups so as to work through different areas of your triceps and biceps. Do at most 3-5 sets with 12-14 reps and a minute's rest in between each set.
- Crunches
If you want to get those rock solid six-pack abs, then you should also add this exercise in your muscle building program. Remember, when lifting your head, neck and shoulders; keep the rest of your body straight and parallel to the ground. In that way, you'd be minimizing injury to your back and spine. To get you started, do this about three times a week with 2-3 sets and 15 reps in each.
- Squats
If you want to keep your overall physique ideally balanced and proportioned, it's also recommended to include leg exercises into your muscle building routine. Doing squats can develop leg muscles such as your hamstrings, calves, glutes and quadriceps. It's also great in helping you form a stable base of support so as to prepare you when you start lifting heavier weight loads. You can do free squats or you can add in weights so as to enhance strength and endurance to your legs and shoulders. Using filled plastic containers or any heavy object that you can grasp in the middle can work as your makeshift dumbbell.
- Dips
This type of exercise targets an array of muscles such as your pecs, triceps, deltoids, back and abdominals. So even if you don't have a dip bar, you can grab on to two chairs and position yourself in between. Make sure you're holding on to them firmly with your arms slightly outward from the body. Next, place your feet out in front of you. Then, slowly lower yourself until your shoulders are almost to the level of your hands. Hold that position for a moment then steadily lift your entire body up until your arms are fully extended.
Eat Right
Meeting the body's daily requirements appropriately and adequately can help you build muscle fast without an ounce of flab on the side. That is why getting the right type of nutrition is vitally important in achieving success in your muscle building program. So when you plan out your diet strategy, make sure that it has the correct percentage of proteins, carbs, calories and fats. Be mindful of what you eat as taking more calories than the body can burn will cause erratic changes to your weight and thus hinder the entire process.
Stay Focused with Your Goals
One disadvantage in doing your muscle building at home is that it has a lot of distractions. Examples of it could be your soft couch, the TV, the loaded fridge or your Xbox. But honestly, it really depends if you're going to give in easily to these types of diversions. To achieve progress in your muscle building program, you need to follow your exercise routines and diet plans continuously and consistently. So if you're too lax with yourself, seeing significant results would take a lot of time. You'd probably end up quitting because you might get discouraged that you're not seeing any kind of progress at all. Muscle building takes time, effort and a lot of hard work. Hence, staying focused and committed to your goals is the key to achieve that ripped and shredded physique in no time!
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