How to build muscle mass at home

Answering the question of how to build muscle mass at home is not as simple as we thought. There are three fundamental factors that will help us answer the question of how to build muscle mass at home: diet, rest, and exercise.


An increase in caloric intake is essential if we want to build muscle at home in a solid and constructive way. We should increase our diet by at least 500-100 calories daily.


Taking enough protein is critical in supporting muscle growth. Taking between 1.5-2 g of protein per kilo is a good fork in which we can move to cement our pillars.

Eat regularly

Instead of having two or three large meals per day, it is better for our muscles if we instead have multiple small meals throughout the day rather than two or three plentiful ones.


It is very important to get a few extra grams of lean mass. They really are not as miraculous as they seem, but I will not deny that they have their importance when it comes to how to build muscle mass at home.

Eat fat

Not only does it make food taste good, it is also good for us. As long as you are eating the correct types and amounts of fat that is. Saturated fats should be limited to about 20 grams or less. Depending on the total caloric intake, between 50 and 70 grams of monounsaturated or polyunsaturated fats is beneficial to our training, and your overall health.


Our body needs time to recover and to build damaged muscles, and it is necessary that we can at least have 8 hours of sleep each night. I will emphasize, 8 hours of quality sleep, it does not help that we do not rest completely, otherwise, our body will not recover the same way.

Foods that obliterate body fat

When it comes to shedding those extra pounds, the proper diet is amongst the most important things. Even if you work out like never before, if your eating habits are terrible you will remain flabby. It’s all about consuming the proper calories, proteins, and carbohydrates. Your food choices are critical in being able to lose weight. The following are some of the best foods that obliterate body fat:

Guacamole – This delicious food is a highly effective fat burner that will not only help you obliterate your body fat, but will taste fantastic in the process too! Avocados are rich in vitamin B6, which counteracts the fat inducing cortisol. Another reason to eat guacamole is that it has also been found to reduce appetite by nearly 40%! Definitely one of the best foods that obliterate body fat.

Almonds – Another fat burning miracle in the form of food. A research conducted on overweight men concluded that obese men who ate a ¼ cup of almonds for just 6 months, reduced their weight and BMI by a whopping 62%! This fantastic reduction in weight is thanks to the compounds in almonds that reduces the amount of fat that is absorbed by the body.

Greek Yoghurt – This delicious snack overflows with delicious muscle building protein. About 20 grams for every 7oz cup to be exact. It also contains plenty of calcium and vitamin D that will aid in restricting cortisol, a nasty little hormone that likes keeping you fat.

Spinach – Last on our list of foods that obliterate body fat is the famous spinach. This fantastic leafy friend of ours is stuffed with energy-boosting nutrients that will keep your energy levels nice and high. Spinach also reduces your appetite and even encourages your body to burn fat. It is truly an amazing food.