Building muscle at home?
xmel123x
Posts: 63
Hi
I try and do ''toning'' exercises at home at least a 3 times a week (usually when I can't get to the gym because of kids etc), I do variations of things like crunches, squats, press ups etc etc. I usually spend about 20 mins doing this.
Will this be building muscle? I'm not talking building big muscles, but is it helping towards building muscle I loose in weight loss and to help on the way to get me toned?
Thanks
I try and do ''toning'' exercises at home at least a 3 times a week (usually when I can't get to the gym because of kids etc), I do variations of things like crunches, squats, press ups etc etc. I usually spend about 20 mins doing this.
Will this be building muscle? I'm not talking building big muscles, but is it helping towards building muscle I loose in weight loss and to help on the way to get me toned?
Thanks
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Replies
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It certainly will :-). Keep up the good work.
I do all my workouts at home.0 -
You don't build muscle at a calorie deficit so assuming you're still losing weight then the answer is: No. Body weight strength training can help with retaining the muscle you already have, so I'd certainly keep at it, but perhaps look into a program that deals with progressively more difficult moves.0
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Thanks. I don't just do this, this is just what I try and do when I can't get to the gym on that day (which seems to be a lot at the moment with school holidays!).
I'm confused, am I never going to build any muscle (no matter how much exercise and strength trainingI do), if I eat at a calorie deficit? Even a small one?0 -
Thanks. I don't just do this, this is just what I try and do when I can't get to the gym on that day (which seems to be a lot at the moment with school holidays!).
I'm confused, am I never going to build any muscle (no matter how much exercise and strength trainingI do), if I eat at a calorie deficit? Even a small one?
To build muscle you need a calorie surplus (You can't build something out of nothing, you know?)*
People strength train while losing weight to retain the muscle mass they already have, which is important and really worth doing the training for. I do, and have been, doing strength training the entire time I've been losing weight and I'm very happy with the results.
*With the exception of newbie gains.0 -
Ah right I see, I didn't realise that! Well at least I'm working on keeping my muscles then!
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I'm interested too in building some muscle mass, but also work at home and have no equipment for heavy lifting.
What exercices exactly can one do to help with that, presuming there is calorie surplus to help it?
Are the right body weight exercices enough for this purpose?0 -
Scooby says you can gain muscle and lose fat at the same time:
http://scoobysworkshop.com/gain-muscle-lose-fat/
In short, eat 1g protein per pound of body weight per day.
Eat about 10% under your TDEE or check calculator.
Eat fresh food.
Do strength and cardio.
Note: I am trying to build lower body muscle not lose weight.0 -
Thanks. I don't just do this, this is just what I try and do when I can't get to the gym on that day (which seems to be a lot at the moment with school holidays!).
I'm confused, am I never going to build any muscle (no matter how much exercise and strength trainingI do), if I eat at a calorie deficit? Even a small one?
Yes, you can build muscle on a calorie deficit, provided you have enough body fat, and lose fat slowly enough. Rapid weight loss is not conducive to building muscle. See scoobyworkshop.com for all you need to get started building strength and muscle at home.
http://www.myfitnesspal.com/topics/show/447514-athletes-can-gain-muscle-while-losing-fat-on-deficit-diet0 -
Scoobysnap0
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Is that like a Scooby snack?
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Im about to start some weights at home , been using this site for a week and ive been short 1000-1500 calourie to put on weight . recently had a special offer from myprotein.com got a bag of MRP for £14 delivered . last few days just having 1-2 drinks a day im over my calories by 500-1000 depending on other meals . im hoping that these 500-1000 extra calories is enough to build some body mass / muscle fingers crossed i have around 26kg of weights to use 0
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James, is that like Scoobysnacks?0
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I am doing sandbag workout routine at home for around 45 mins....I use 10kg sandbag....its a great workout...I am eating at deficit currently as I have around 10 kgs to lose.....I started this routine recently. ..want to see how my body responds....if I reach my goal weight I will eat at surplus and lift more heavier sandbags and do HIIT worout routines....:flowerforyou:0
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I don't particularly want to loose weight, however I do want to loose some body fat that I'm carrying on my tummy, bum, thighs and hips. There isn't loads of it, but it's still there. I also want to get super toned, not particularly 'muscley', but very fit and very toned.
I was eating a small calorie defecit to lpose the body fat (along with cardio and strength) but want to build a bit of muscle at the same time! 0 -
I don't particularly want to loose weight, however I do want to loose some body fat that I'm carrying on my tummy, bum, thighs and hips. There isn't loads of it, but it's still there. I also want to get super toned, not particularly 'muscley', but very fit and very toned.
I was eating a small calorie defecit to lpose the body fat (along with cardio and strength) but want to build a bit of muscle at the same time!
Don't worry about getting super muscley. You do not have the testosterone required to build massive muscles. I don't even have the testosterone required to build massive muscles
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Eat at maintenance and lift weights. Your body will recomposition (fat - muscle) itself over time.0 -
Oh then it must be true then :rolleyesScooby says you can gain muscle and lose fat at the same time:0 -
You can buy a large sandbad or a (not sure what to call it) fighters mounting bag? It's basically a heavy sack that you can carry in your arms but has uneven weight. The abnormal weight distribution forces complex muscle usage. holding in front builds endurance in your lats, biceps, forearms, core, shoulders, traps, and legs. Toss it over your shoulders and squat/lunge/walk to round out your legs. Beyond that you can get creative.
All in all if you want to work out at home, your body is really all you need plus maybe a youtube video or two to point you in the right creative direction. As you can see in my profile pic, you've gotta do what you've gotta do if you've only got your home 0 -
Do you have a smartphone or an ipad? If so, I highly recommend an app called You Are Your Own Gym. These are all body weight exercises. There are 4 different levels of exercises (definitely start at beginner). There are 10 week workouts for each level that progressively step you up each time. The app has videos built into it that show each exercise, as well as a timer to make sure you get the correct rests in between. It also allows you to play your music while you workout. This all costs a whopping $2.99.0
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I don't particularly want to loose weight, however I do want to loose some body fat that I'm carrying on my tummy, bum, thighs and hips. There isn't loads of it, but it's still there. I also want to get super toned, not particularly 'muscley', but very fit and very toned.
I was eating a small calorie defecit to lpose the body fat (along with cardio and strength) but want to build a bit of muscle at the same time!
Don't worry about getting super muscley. You do not have the testosterone required to build massive muscles. I don't even have the testosterone required to build massive muscles.
Eat at maintenance and lift weights. Your body will recomposition (fat - muscle) itself over time.
Ah right ok, so if I work out enough (and eat at maintenance) my body fat should eventually become muscle?
I thought I'd need to loose the body fat so that you could see the toned muscles that are hidden underneath (can you tell this is all new to me, I've exervised for a while but never really thought any more into it).
So should I up my protein? I'm currently trying to keep at what MFP has set me at (50 something I think), should it be more (I weigh about 125lbs).
Also my current calorie net total goal is 1500, is this about right? I do work a part time office job of about 15-20 hours a week, however I'm an extremely busy person and the rest of my time 7am - 9pm most days is spent on my feet rushing around, usual motherly/household/garden duties plus loads of animals and dogs to walk etc (I don't count any of this as exercise as I do it every day). I was estimating this was about right for a 10% deficit, what does everyone else think? Also sometimes I eat under my net calories sometimes up to 400 under, should I not do this?
When I started this I never thought it would be so complicated!! :P0 -
I do have some dumbells that I have just started using whilst doing some of the exercises (obvs arm lifts but also squats and lunges) to try and up the intensity a bit.0
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I don't particularly want to loose weight, however I do want to loose some body fat that I'm carrying on my tummy, bum, thighs and hips. There isn't loads of it, but it's still there. I also want to get super toned, not particularly 'muscley', but very fit and very toned.
I was eating a small calorie defecit to lpose the body fat (along with cardio and strength) but want to build a bit of muscle at the same time!
Don't worry about getting super muscley. You do not have the testosterone required to build massive muscles. I don't even have the testosterone required to build massive muscles.
Eat at maintenance and lift weights. Your body will recomposition (fat - muscle) itself over time.
Ah right ok, so if I work out enough (and eat at maintenance) my body fat should eventually become muscle?
I thought I'd need to loose the body fat so that you could see the toned muscles that are hidden underneath (can you tell this is all new to me, I've exervised for a while but never really thought any more into it).
So should I up my protein? I'm currently trying to keep at what MFP has set me at (50 something I think), should it be more (I weigh about 125lbs).
Also my current calorie net total goal is 1500, is this about right? I do work a part time office job of about 15-20 hours a week, however I'm an extremely busy person and the rest of my time 7am - 9pm most days is spent on my feet rushing around, usual motherly/household/garden duties plus loads of animals and dogs to walk etc (I don't count any of this as exercise as I do it every day). I was estimating this was about right for a 10% deficit, what does everyone else think? Also sometimes I eat under my net calories sometimes up to 400 under, should I not do this?
When I started this I never thought it would be so complicated!! :P
Did you read the Scooby site?
http://scoobysworkshop.com/gain-muscle-lose-fat/
In short, eat 1g protein per pound of body weight per day.
Eat about 10% under your TDEE or check calculator.
Eat fresh food.
Do strength and cardio.0 -
I don't particularly want to loose weight, however I do want to loose some body fat that I'm carrying on my tummy, bum, thighs and hips. There isn't loads of it, but it's still there. I also want to get super toned, not particularly 'muscley', but very fit and very toned.
I was eating a small calorie defecit to lpose the body fat (along with cardio and strength) but want to build a bit of muscle at the same time!
Don't worry about getting super muscley. You do not have the testosterone required to build massive muscles. I don't even have the testosterone required to build massive muscles.
Eat at maintenance and lift weights. Your body will recomposition (fat - muscle) itself over time.
Ah right ok, so if I work out enough (and eat at maintenance) my body fat should eventually become muscle?
I thought I'd need to loose the body fat so that you could see the toned muscles that are hidden underneath (can you tell this is all new to me, I've exervised for a while but never really thought any more into it).
So should I up my protein? I'm currently trying to keep at what MFP has set me at (50 something I think), should it be more (I weigh about 125lbs).
Also my current calorie net total goal is 1500, is this about right? I do work a part time office job of about 15-20 hours a week, however I'm an extremely busy person and the rest of my time 7am - 9pm most days is spent on my feet rushing around, usual motherly/household/garden duties plus loads of animals and dogs to walk etc (I don't count any of this as exercise as I do it every day). I was estimating this was about right for a 10% deficit, what does everyone else think? Also sometimes I eat under my net calories sometimes up to 400 under, should I not do this?
When I started this I never thought it would be so complicated!! :P
Yes, if you are eating at maintenance and lifting than your body will use fat cells for energy and you will see more muscle definition. This is a slow process, but it's worth it.
You probably need a little bit more food. My wife is 120 and eats around 1800 for maintenance.
http://iifym.com/iifym-calculator/
This can tell you a little bit better.
I can say that you probably do need to up your protein a a bit. That calculator will tell you exactly, but I'd say around 100g should be adequate.
Don't eat your exercise calories back if you use the calculator.0 -
nerdfitness.com. shotofadrenaline.net, uniquebodyweightexercises.com. globalbody weighttraining.com and hte already mentioned YAYOG are some great resources for exercises.
There is always a way to make things more difficult. If you want to lift "heavy", just find a difficulty level that only allows you to do 4-8 reps.
And yes I would try to bump your protein closer to 100.0 -
I don't particularly want to loose weight, however I do want to loose some body fat that I'm carrying on my tummy, bum, thighs and hips. There isn't loads of it, but it's still there. I also want to get super toned, not particularly 'muscley', but very fit and very toned.
I was eating a small calorie defecit to lpose the body fat (along with cardio and strength) but want to build a bit of muscle at the same time!
Don't worry about getting super muscley. You do not have the testosterone required to build massive muscles. I don't even have the testosterone required to build massive muscles.
Eat at maintenance and lift weights. Your body will recomposition (fat - muscle) itself over time.
Ah right ok, so if I work out enough (and eat at maintenance) my body fat should eventually become muscle?
I thought I'd need to loose the body fat so that you could see the toned muscles that are hidden underneath (can you tell this is all new to me, I've exervised for a while but never really thought any more into it).
So should I up my protein? I'm currently trying to keep at what MFP has set me at (50 something I think), should it be more (I weigh about 125lbs).
Also my current calorie net total goal is 1500, is this about right? I do work a part time office job of about 15-20 hours a week, however I'm an extremely busy person and the rest of my time 7am - 9pm most days is spent on my feet rushing around, usual motherly/household/garden duties plus loads of animals and dogs to walk etc (I don't count any of this as exercise as I do it every day). I was estimating this was about right for a 10% deficit, what does everyone else think? Also sometimes I eat under my net calories sometimes up to 400 under, should I not do this?
When I started this I never thought it would be so complicated!! :P
Did you read the Scooby site?
http://scoobysworkshop.com/gain-muscle-lose-fat/
In short, eat 1g protein per pound of body weight per day.
Eat about 10% under your TDEE or check calculator.
Eat fresh food.
Do strength and cardio.
Nonsense. Cardio isn't needed to lose fat.
Do cardio if you like cardio. It's healthy for your heart and lungs, but it is not necessary for recomposition or fat loss.
ETA: eat fresh food if you like it. Eat processed food if you like it more. It makes no difference as long as you meet your macros.0 -
I'll put this simple & my opinion.
1) Building muscle unless you're in a surplus from experience is a slow, boring & pointless experience.
2) Building muscle requires weight training, not a few press-ups and crunches.
3) 1g of protein per body weight, but as scottaworley suggested, 100g should be fine at your weight.
4) What you eat does NOT matter, it's the calorie/macro content.
5) Cardio is NOT needed for fat loss or for any other reason than health.
6) Strength Training witih weights 3x a week for 30-45 minutes is ALL you need to get the body you want.0 -
you will get bulky...cease and desist immediately ...0
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Sorry. I have had success with scooby.0
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I'll put this simple & my opinion.
1) Building muscle unless you're in a surplus from experience is a slow, boring & pointless experience.
2) Building muscle requires weight training, not a few press-ups and crunches.
3) 1g of protein per body weight, but as scottaworley suggested, 100g should be fine at your weight.
4) What you eat does NOT matter, it's the calorie/macro content.
5) Cardio is NOT needed for fat loss or for any other reason than health.
6) Strength Training witih weights 3x a week for 30-45 minutes is ALL you need to get the body you want.
What did scottaworley say about 100g? You got secret info?
"I can say that you probably do need to up your protein a a bit. That calculator will tell you exactly, but I'd say around 100g should be adequate. "0 -
Sorry, Ritchie.0
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Will you build meathead muscle, not a chance.. but you gain strength you gain definition. Everyone harps about the ability to build muscle only in a surplus which isn't entirely true. If you want to build super massive power lifter muscles yes you need an ample surplus to build large muscles. Your body uses those extra calories to repair/grow your muscles. But on a healthy balanced diet with plenty of protein, you body will still have enough fuel to rebuild your muscles, and through continued working they will grow, not fast, not huge, but they will grow. Yes a handful of crunches and a few pushups now and then will not get your results very fast, but from your post it seems like your aren't worried about bulking up over night, you just wish to tone and define what you are working with. So good luck.0
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