If you're a male looking to gain weight without access to gym equipment, you're in the right place! This series of Google Web Stories will guide you through effective exercises and tips to help you achieve your weight gain goals from the comfort of your home.
Bodyweight Squat Bodyweight squats are a fantastic way to build leg and glute muscles. Stand with your feet shoulder-width apart, squat down as low as you can, then return to the starting position. Aim for 3 sets of 12-15 reps to start.
Push-Up Push-ups are great for building chest, shoulder, and triceps muscles. Keep your body straight and lower yourself to the ground, then push back up. Start with 3 sets of 10-12 reps and gradually increase.
Plank Planks work your core muscles and help improve overall stability. Hold a plank position for as long as you can, aiming for at least 30 seconds to start. Gradually increase your time with each workout.
Lunge Lunges are excellent for developing leg muscles. Step forward with one leg, lower your body, then return to the starting position. Perform 3 sets of 12-15 reps for each leg.
Diamond Push-Up- Diamond push-ups target your triceps and chest. Place your hands close together in a diamond shape while performing push-ups. Start with 3 sets of 10-12 reps.
Dips- Find two stable surfaces, like parallel bars or sturdy chairs, for dips. Lower your body and push back up to work your triceps and chest. Aim for 3 sets of 10-12 reps.
High-Calorie Diet- In addition to exercises, focus on a high-calorie diet. Consume nutrient-dense foods like lean proteins, whole grains, nuts, and healthy fats. Ensure you're in a calorie surplus to promote weight gain.
Conclusion and Progress Tracking- Consistency is key in your journey to gain weight without equipment. Monitor your progress, adjust your exercises, and maintain a balanced diet. With dedication, you can achieve your weight gain goals and improve your overall health.