But here’s a bit of good news — gaining muscle isn’t limited to gyms and fitness centers. It’s also done at home, if you have a little money to spare to “buy” exercise time!

Your Own Mini-Gym

Instead of tweaking your schedule to accommodate a gym habit, you can invest in weights you can lift at home. Some dumbbells should get you going — just choose a good “starter” weight. (A good weight should let you do 8-12 repetitions per set.)

Start with exercises that are easy enough for you to learn and like. As you become more familiar with the routines, you may notice the dumbbell getting lighter. That means you’re getting stronger. You can then move up the ladder and lift heavier weights — again, the 8-12 repetitions per set is a good guideline.

Before you start lifting weights, it is always recommended that you warm up first. You can jog or walk briskly, for instance. This readies your muscles for more serious activities later on, and the tendency of muscle stiffness is reduced. 

The most basic weight lifting exercises include shoulder squats, arm curls, lunges and crunches. These may be done in 3 sets of 8-12 repetitions. If you’d like to know how to properly execute these exercises, feel free to do a quick Google search. YouTube also has lots of videos to help you along.

Between sets, allow your body to cool down. Cooling down reduces the tendency of getting dizzy or fainting because it lowers the level of adrenaline in the blood and brings the heart rate back to normal. Stretching is a good way of cooling down.

Strength Training Outdoors

Strength training activities can also be done outdoors. You can go to the neighborhood park to get some fresh air. You may also find like-minded people there, trying to squeeze in some strength training into their busy schedules!.

The routines you can try outdoors include wheelbarrow push-ups, tree-limb pull-ups (Definitely only doable outdoors), dip and curl (done with the help of a bench), foot to foot bicycle crunch, partner row and double bridge. But even outdoors, you still need to warm up before everything else and cool down between sets.

To make sure your outdoor strength training program is safe to do, dress comfortably and invest in a comfortable pair of running shoes. Don’t forget to bring some water, too — it’s important to keep yourself hydrated before, during, and after your workout sessions.

Support Your Strength Training Program With A Suitable Diet

Apart from doing these exercises, you have to maintain a healthy and balanced diet. Eat the right kinds of food — you’ll need lots of carbohydrates and protein are best when you want to build your muscles. A little bit of good fat is also helpful.

Foods high in protein include: chicken breast, turkey breast, tuna, egg whites, salmon, lean beef, and whey protein. Foods high in carbs include: rice, baked potatoes, pasta, bagels, oatmeal, cereal, yogurt and beans. 

You also need to include fruits and veggies on the list. Stock up on broccoli, green beans, cauliflower, asparagus, peas and carrots. Watermelon, apple, blueberries, oranges and bananas should also be at the ready.

And don’t forget your vitamins, either. When you’re in the middle of a strength training program, your immune system tends to take a dip, leaving you a bit more susceptible to common infections. Taking multivitamins will help pick up the slack and make sickness doesn’t derail your progress!

Ultimately, though, you may want to exercise a little patience, as well. It may take a little while before you see results in the mirror. But as long as you feel yourself getting stronger and stronger, you know you’re on the right track. Stay the course, and keep progressing in terms of weights and exercise routines. You’ll be feeling the effects of your strength training program much sooner than you’ll be seeing them!

If you’re only starting out with muscle building, there are some reminders you need to know. So before you hit the gym, here are a few things to help you get started, as well as some tips on using one piece of gym equipment to hit all the major muscle groups.

Rule #1 – Get Cleared By Your Doctor.

Before you go down to the gym and pay for a subscription, better pay your doctor a visit first. This is especially important when you’re suffering from a chronic illness are taking medications. Exercising will help improve your health, but your doctor should tell you what you can and can’t do in the gym. One big mistake is to overexert yourself when you should instead start off slowly but surely.

Make Good Use Of The Trainers

When you hit the gym, there will be instructors willing to help you out. As a beginner, you should never pretend to know what you’re doing when you really don’t, because different gym equipment are meant to work on different body parts. You must know how to properly use the equipment from day one, because when you use them wrong, it may give you problems and even injuries in the future.

Good Starter Routines

Overhead Barbell Press

The Barbell is one of the most common pieces of equipment you’ll be using to strengthen your shoulders, especially the deltoid muscle. It may look easy to do, but the overhead barbell press is a bit challenging because you need to lift the barbell over your head. As a beginner, try executing the overhead barbell press while sitting down with your back supported before executing it standing up.

Remember to bend your knees when picking up gym equipment, especially the barbell. Hold it with both hands spread apart a little wider than your shoulders. Don’t bring it up over your head using both hands straight — this may potentially hurt you.

Bend your elbows as you bring the barbell first to the level of your chest, then behind your head. Slowly and steadily, raise the barbell over your head, and bring it to a controlled descent back to the original position behind the head.

Do 2 sets of 12 repetitions each. Rest for about 30 seconds in between sets.

 Barbell Rows

The barbell can be used to strengthen the muscles of your back as well. You can use additional weights in this exercise, but again, never overdo it. Your barbell plus 5-10 lbs on each side is ideal for starters.

As always, bend your knees when picking up your barbell from the floor with palms facing out. Your starting position should be with your weight distributed squarely on both feet, knees bent, your back at a 45-degree angle to the floor, with the barbell in your hands.

Slowly bring the barbell straight up (not in an arc, as in a curl) by bending your elbows. Then bring it to a controlled descent to its original position. Include your abdominal muscles in this exercise to take some of the strain. 

Remember that if done incorrectly, the very same exercise that’s supposed to strengthen your back can harm it instead. Do 8-10 repetitions per set for 2 sets, and remember to rest for 30 seconds in between sets.

Bicep Barbell Curls

Another use for your barbell is to tone your biceps. Your biceps are two of the most important muscles in the body we use them everyday when we pick things up. To strengthen this part of your body, you can still use your barbell.

To do a bicep barbell curl, place your feet apart, a little wider then your hips, and hold the barbell in front of your upper thighs. As you bend your arms, bring the barbell in an arc up towards your shoulders. Do not move your elbows as you do this exercise, and keep them locked near your body.

As you bring the barbell down, don’t straighten your elbow completely — they should be slightly bent as you bring the barbell down. Do 8-10 repetitions, and repeat for 2 sets. Again, rest your muscles for about 30 seconds before you do your second set.

As you can see, one piece of gym equipment – the barbell, can start you off in the right direction. No need to invest in the really expensive equipment just yet. The sooner you start doing these simple routines, the faster you get stronger, and the more quickly you can progress to more complex workout routines.

Sad but true — there really are people who just can’t gain weight easily. These people are called “hardgainers.” It seems that no matter how much they eat, or how often they do muscle-building exercises, they seem to plateau at a certain weight — and that weight simply isn’t good enough.

If you’re a hardgainer, then this article is for you. We’ll talk about what causes people to be hardgainers, and what you can do about your situation. The good news is that yes, it’s very possible to break through that plateau, put a little meat on, and reach your ideal body weight!

What Causes People To Be Hardgainers?

Genes could be a reason why you’re perpetually slim. If being slim runs in the family, then it’s likely you’re carrying a “slim” gene. Even when you eat to your heart’s content, you don’t bulk up at all. Also, unlike other people, it seems to be harder for you to gain muscle.    

Another reason why some people find it hard to gain weight is the wrong choices of food. A hardgainer may eat a whole lot, but the food they eat isn’t very helpful in bulking up. Hardgainers sometimes load up on sweets or chocolates thinking that since sweets cause people to become overweight, it’s exactly what they need. Of course, this is a misconception.

Finally, one reason why people turn out to be hardgainers is that they simply don’t eat enough. It’s a sad reality, but people in many parts of the world have grown accustomed to eating smaller rations, so gaining weight actually becomes a feat to accomplish.

Is Your Lifestyle Causing You To Be A Hardgainer?

What about people who have very busy lifestyles? Are they also prone to be hardgainers? Yes, they are — constantly being on-the-go uses up a lot of calories. This is why some people can maintain slim figures even when they eat a lot — they burn calories every single weekday.

 (It’s a wonder how people who stay in front of their PC’s all day — such as writers, accountants, and software engineers — still manage to look skinny. Could it be their brains use up all those calories? If they do, then it’s a disadvantage — after all, you can’t tell someone to use their brain less!) 

Is Being A Hardgainer A Disease?

Nope, but it could be CAUSED by a disease. Trouble gaining weight may be caused by an abnormality within the body. It’s best to consult a physician if you suspect an underlying condition. Amongst the most common clinical conditions that cause people to become hardgainers is hyperthyroidism.

What Can You Do About It?

If you’re a hardgainer and getting tired of it, be patient. You’ll need a positive outlook on things to begin with — if nothing else, it makes the journey to weight gain easier.

Hardgainers must pay more attention to foods high in carbohydrates. Aside from the fact that carbs provide fast energy, any extra intake becomes stored away as fat. These fats are distributed to certain parts of the body, such as the belly, the thighs, and the arms — so yes, you STILL need to exercise so your body stays toned.

Foods rich in carbohydrates include pasta, rice, bread and cereals. For a more effective, well-rounded diet, throw in some good fruit. Apricots, dates, blueberries, figs, bananas, grapes, apples, oranges, pineapples, strawberries, watermelons and raisins all contain good amounts of carbs (in addition to all those vitamins, minerals, and antioxidants).

Of course, don’t forget the protein — you’ll need your share of milk, meat, and nuts to encourage muscle growth. If you’re vigorously doing weight and interval training, then protein should play a big part of your diet. 

What Else Do I Need?

It will definitely help if you keep a weighing scale in your house. As you monitor your weight weekly, you’ll feel motivated to keep going. If you notice too little or no change in your weight, it’s a sign that you’ll need to step things up, or change things a little.

And also, don’t forget to see your doctor. A 30-minute consultation wouldn’t hurt, and if there’s really an underlying condition causing your weight problems, then you’ll save yourself a LOT of time.

While some people have a hard time losing weight, others struggle with gaining weight. And sadly, “hardgainers” like me don’t get as much attention from the health-and-fitness world than obesity. What’s the best way to gain weight naturally?

When it comes to gaining weight, health professionals are quick to point out that there should never be any short cuts. (Just like in losing weight.) Remember that whatever you put in will have an effect, good or bad, to your system. So taking readily-available drugs and medications in the market may not be good for you.

It is perfectly understandable why you may want to take the easiest route. After all, you have been trying to gain weight for a long time without success. Successful health practitioners will tell you that a lifestyle change is the most reliable way to gain weight. Short cuts aren’t good for you, and the results won’t last long either.

Don’t Just Eat More — Eat RIGHT

Gaining weight isn’t rocket science. It is easier than you think. One of the most important keys is to eat more than you should, so that the excess calories get stored as fat. But be careful — “eating more” does not mean you can eat ANYTHING. We’re here to gain weight the healthy way, so junk foods are a big no-no.

Don’t eat “anything.” If you try to gain weight by packing on unhealthy calories, you’ll be heading towards a health disaster. Never force your body to work overtime to burn and process the food you eat. There’s a reason why chips and other unhealthy foods are labeled as “junk” food. Rule of thumb – if you can’t find it in the food pyramid, then don’t put it in your mouth.

Never Overdo Your Exercise Routine

Unfortunately, we all love short cuts. We always look for the easiest ways to solve our problems. This is especially true when exercising — we tend to think that the more we do in the shortest amount of time, the faster we get results. Wrong.

Exercise is good, but if done the wrong way, it becomes harmful and even dangerous. When you over-exercise, you risk tearing muscles and ligaments — painful injuries that take weeks or even months to heal. Do you really want to sideline your exercise routines for several weeks or months just because of an injury? Of course not!

Be realistic when it comes to exercising. Always start with easy routines and stick with it. If you have been living a sedentary lifestyle, then an easy exercise regimen such as walking, biking or swimming is recommended. Even if you’re not used to walking, then start with stretching. Eventually, you’ll want to get out there and walk energetically at least 15 minutes everyday, then start jogging as your walks get easier.

To gain weight naturally, though, you’ll eventually want to “graduate” from mere stretching and jogging into more serious weight training. Lifting weights is the best way to gain muscle weight, so make sure you progress through your exercises steadily.

If you don’t have the time or money to go to a gym and properly lift weights, then you can do bodyweight exercises instead. These are special exercises that don’t need gym equipment — they simply use the weight of your own body.

Good examples of bodyweight exercises include push-ups, horizontal bar pull-ups, sit-ups, and squats. These can be done anywhere — even in your own living room! Find variations of these exercises to keep things interesting. Done correctly, bodyweight exercises can give you the strength boost and muscle gain that regular weight lifting exercises do! 

Just remember to always ask for your doctors approval and recommendation before going into any form of rigorous exercise. This is especially important if you have a medical condition that needs to be monitored by your doctor. Certain exercises may end up aggravating your condition.

Improve Your Lifestyle And Improve Your Results

Changing your habits is the best way to gain weight naturally. As some bad habits can be hard to break, such as avoiding junk food and stopping smoking, taking small steps is the best way to approach the problem. As you unlearn all your unhealthy habits and replace them with new healthy ones little by little, gaining weight naturally becomes much easier.

But what do you do if you don’t have the money for a gym subscription — a problem many of us still experience even as the economy gets better?

No problem — you can gain muscle naturally without leaving the comforts of your home. You’ll just need to design your own routines, as well as couple your exercise regimen with a good, muscle-building diet.

Routines That Don’t Require Gym Equipment

There are basically four groups of muscles you can effectively develop even at home. These are: 

1. Chest, Shoulders, and Triceps
2. Biceps and Back
3. Abs and Legs

Let’s talk about the simplest routines you can try for each of these muscle groups.

Chest, Shoulders, And Triceps

To build muscle on the chest, shoulders, and triceps, push-ups are the best stay-at-home exercise you can do. To do a push-up, lie face down on the floor, arms bent at your side with elbows pointing up, and palms flat on the floor beside your chest. 

Straighten your arms, pushing your entire upper body off the ground, exhaling as you go up. At the “top” position, your body should remain straight, with your knees off the floor. (Keep your knees on the floor if you’re just starting out, though.)

Then, slowly lower yourself down on the floor in a controlled descent, inhaling as you go down, until you’re almost at your original position. Your nose or chin should be about an inch away from the floor at this point. One “up-to-down” motion counts as one repetition.

Do as many repetitions as you can until your muscles fail — that is, until you can’t go back up anymore, no matter how hard you try. It’s important to work your muscles to the point of failure every single set, because that’s the only way to gain muscle naturally, without the use of pills, powders, or drugs.

When you reach the point of failure, take a rest for about a minute or two. Then dive back in for more sets. Ideally, you should do nine (9) sets in total for the entire session — but if you can’t handle nine sets, just go as far as you can.

If you want a little variation, position your hands a little wider or narrower to build the other muscles in your chest area.

Biceps And Backs 

Pull-ups are the best way to gain muscle naturally around the back and biceps area. Simply find a horizontal bar strong enough to support your weight — the monkey bars at the park playground are ideal.

Simply grasp the horizontal bar with both hands, and lift your feet off the ground. The “up” motion of a pull-up consists of pulling yourself up all the way until your chin passes the level of the bar.

The “down” motion consists of a slow, controlled descent to your original position. One “up-and-down” motion counts as one repetition. Go on and do as many repetitions as you can.

When your muscles fail and you can’t go up another time, take a few minutes’ rest — and then try again. You can do as many sets as you can handle.

If you have a strong horizontal beam at home, then congratulations — you can gain muscle naturally without having to jog to the park!

Abs And Legs 

These are two different muscle groups — I just combined them because I almost always do them on the same day. First, I do squats — standing up straight, then bending my knees as I lower myself to the point that my thighs are horizontal with the floor, then going back up.

When I get tired of doing squats, I lie down on the floor and do ab exercises, such as sit-ups. That way, while my legs are resting, I can work on my core muscles. Half sit-ups and full sit-ups compose my ab exercise regimen — they do pretty well.

After my abs get too tired, it’s time to get back up and do another set of squats, then another set of ab exercises. I do this until I feel I’ve reached my limit.

These are great exercises to try at home, and should help you gain muscle naturally without ever having to pay for a gym subscription.

But, before you get discouraged and think achieving the body you want is all about exercising, then you’re in for a pleasant surprise. Did you know that if you couple your exercise routine with a healthy diet, then you can achieve your dream body at a much faster rate? You don’t need to eat bland foods all day long to get to where to want to be either, because the food you’ll eat isn’t only healthy — they’re tasty as well! 

Set Achievable Goals and Start Small.

The first thing you must do is to take baby steps in exercising. A common mistake beginners make is to stagnate at a certain level, because they set goals for themselves that are virtually impossible to achieve. If you want to survive and reach the body that you want to get, set small, reachable goals to avoid losing focus.

Don’t go and try to lift the heaviest weights when you’re still starting out. Lifting weights that are over and beyond your capacity can injure you, and it will also make your motivation level plummet so far that you wouldn’t want to lift weights again at all.

Start small and work your ways up. For starters, look for weights that let you do 8-12 repetitions per set, then work your way towards heavier weights as you get stronger. This will not only boost your self-esteem by conquering goals more often, but it will also bring you one step closer to your ultimate goal.

The Right Food = More Lean Muscle

Of course, exercising and being active will definitely shave pounds off your frame, but did you know that you don’t have to starve yourself to get more lean muscle? (Finally, some good news!) The secret is knowing what to eat and why.

Dieting has been getting a lot of bad publicity in recent times, because some diet gurus tell you to eat tasteless and bland stuff. Who would want that? But you don’t have to suffer by eating food that make you cringe.

You can start your meals off by eating a salad. Salads need not be sinfully rich in dressing. Smothering your greens with high-calorie dressings defeats the purpose of getting a healthy fill on salad greens. So instead of putting mayo, you can substitute it with yoghurt. A daily dose of low-fat yoghurt helps contribute to steady weight loss, and it is high in muscle-building protein as well. 

For variety, you can also use olive oil for your salads. With your lettuce, boiled eggs (you can omit the yolk if you’re leery of the fat and cholesterol, although it is also a good source of vitamin D which helps build healthy muscle tissue), sunflower seeds, and tuna, then drizzle it with olive oil and a few drops of balsamic vinegar. You now have a tasty salad that’s a whole meal in itself.

Another complete meal is a sandwich that’s packed with everything you need to keep going. Two slices of whole wheat bread, lettuce, tomato, cucumber, and roasted or baked lean meat (turkey or chicken breast or lean beef is best), it’s a meal in itself. Easy, tasty, and filling.

Of course, if you’re just starting out, food cravings will really haunt you. To help you ward these cravings off, bring a piece of grapefruit with you as snack. With its high water content, it is a great way to make your stomach feel full. Plus, grapefruits pack in fat-burning enzymes. You’ll feel full and slim down a bit at the same time.

See? You don’t have to starve as you lose weight. Food is your best friend. The key is knowing what to eat and how to eat it.