Build Muscle in 3 Weeks at Home – No Gym, Full Plan (Workout + Diet)

Summary

This video provides a comprehensive guide to muscle building and fat loss for individuals aged 14-25, focusing on six key exercises (push-ups, squats, jumping jacks, dips, burpees, and HIIT). By following the correct form and progressively challenging oneself, viewers can see noticeable changes in just three weeks. The video also emphasizes the importance of a balanced diet, incorporating high protein, complex carbs, healthy fats, and fiber to support muscle growth and fat loss. Additionally, it highlights the significance of consistency, hydration, and sleep in achieving optimal fitness results.

Takeaways

• 😀 Push-ups are a compound movement that targets multiple muscle groups including chest, shoulders, and arms, and help boost metabolism and testosterone levels.
• 😀 Squats strengthen the lower body, focusing on legs, glutes, and core, while also boosting testosterone and human growth hormone for muscle development.
• 😀 Jumping jacks are great for full-body cardio, fat burning, stamina improvement, and overall heart health.
• 😀 Dips effectively target chest, triceps, and shoulders, promoting strength and muscle building without fancy equipment.
• 😀 Burpees are a high-intensity full-body exercise that targets multiple muscle groups, increases metabolism, and promotes fat loss.
• 😀 High-intensity interval training (HIIT) combines intense exercises with recovery periods, boosting metabolism and triggering fat-burning even at rest.
• 😀 Consistent exercise and a solid diet plan are essential for visible results; 70% of muscle building comes from diet and recovery.
• 😀 Protein is crucial for muscle growth, and affordable sources include eggs, milk, yogurt, paneer, soy, lentils, and whey protein.
• 😀 Complex carbs provide sustained energy for workouts without increasing fat, and the best sources include oats, brown rice, quinoa, bananas, and sweet potatoes.
• 😀 Healthy fats regulate hormones like testosterone, important for muscle gain and recovery, with good sources being peanut butter, ghee, eggs, and chicken.
• 😀 Fiber-rich foods improve digestion, prevent bloating, and help with nutrient absorption; include vegetables, fruits, whole grains, legumes, and nuts in your diet.

Q & A

What is the importance of Push-Ups in building muscle?

Push-ups are a compound exercise that targets multiple muscle groups, including the chest, shoulders, and arms. They help strengthen the upper body, burn fat, boost metabolism, and increase testosterone and HGH (human growth hormone), which are important for muscle growth and fat loss.

How should you perform Push-Ups to get the most benefit?

For proper push-ups, keep your hands shoulder-width apart, maintain a straight body line, and lower yourself without touching your chest to the floor. Explosively push upwards while keeping the core tight, performing 12-15 reps for 3-4 sets. Beginners should start with knee push-ups and try advanced variations as they progress.

What are the benefits of Squats as a workout?

Squats are a powerful lower body exercise that targets the quads, hamstrings, calves, and glutes. They help build strength, improve fat loss, and increase functional strength, making activities like running, jumping, and lifting easier. Squats also boost testosterone and HGH, contributing to muscle growth and recovery.

What is the proper technique for performing Squats?

For proper squats, place your feet shoulder-width apart, keep your back straight, and squat down as if sitting on an invisible chair. Squeeze your glutes as you stand back up. Aim for 20-30 repetitions of 3-4 sets, resting 30-45 seconds between sets.

How do Jumping Jacks contribute to overall fitness?

Jumping jacks are an excellent full-body cardio exercise that helps burn fat, improve stamina, and enhance heart health. They also release endorphins, which reduce stress and anxiety, while improving coordination, flexibility, and boosting the immune system.

What is the recommended number of repetitions for Jumping Jacks?

For Jumping Jacks, perform 20-30 repetitions for 3-4 sets, resting 30-45 seconds between sets. Alternatively, you can complete each set in 45-55 seconds, followed by a rest.

Why are Dips important for upper body strength?

Dips target the chest, triceps, and shoulders, helping to build upper body strength and muscle mass. They improve posture and stability, develop pectorals for a wider chest, and contribute to stronger arms by working the biceps.

What is the purpose of Burpees in a workout routine?

Burpees are a full-body, high-intensity exercise that targets multiple muscle groups including the chest, shoulders, arms, core, glutes, and legs. They are effective for fat burning, improving endurance, and enhancing strength, while boosting metabolism.

How should Burpees be performed to maximize effectiveness?

To perform burpees, start in a squat position, place your hands on the ground, jump your legs back into a push-up position, perform a push-up, then return to the squat position and jump up explosively. Perform 10-12 repetitions for 2-3 sets, resting 30-45 seconds between sets.

What is High-Intensity Interval Training (HIIT), and how does it help with fat loss and muscle building?

HIIT involves alternating between high-intensity exercises and low-intensity recovery periods. It boosts metabolism, burns fat, and activates the EPOC (Excess Post-Exercise Oxygen Consumption) effect, allowing the body to continue burning calories even after the workout. This method is highly effective for fat loss and muscle building.