Can we transform body at home? YES! if you workout with complete dedication and discipline, because at home we do not have the same equipment available as in the gym. It takes a lot of time to build a body at home. You should never worry about quick results. You should keep targeting your goals slowly. Fitness is a journey and body transformation is a small part of it. You should make a plan according to yourself but have full faith in yourself and focus.
What does "body transformation" really mean?
Body transformation means making your body better than before, whether it is physically or mentally. Body transformation cannot be limited to just weight loss or weight gain, but it also includes improving our body’s overall health. By being physically and mentally fit, you will be able to transform your body well.
How long for body transformation at home?
Body transformation at home totally depends on you that how you are targeting your goals or what are your goals. How consistently you workout and in which phase of your body are you right now, are you overweight or very thin.
Normally a change can be seen in 4 to 7 weeks of workout if you follow a good diet and do exercises with regular discipline. Now if your goal is weight gain or weight loss then it can take at least 3 to 6 months to see proper results.
These are some of the factors given below which affect the speed of body transformation :
1. Diet: If you want to see results quickly and do not want to waste your precious time, then you have to consume a good diet. If you control your calories and take a balanced diet, then you can see results quickly.
2. Workout Intensity: You also have to pay attention to your workout, especially include strength training, cardio and proper stretching in your routine.
3. Rest: It is also very important to have a good sleep and proper rest during workout.
4. Consistency: You should perform your exercise every day with full effort and patience.
How To Transform Your Body at Home?
If you want body transformation at home then it is absolutely possible. Don’t worry about whether it is possible or not if you don’t go to the gym. You just need to follow your routine with a little discipline, consistency and patience.
Here are some important facts or tips to remember while transforming your body :
Focus on diet – You have to include healthy foods in your diet like protein, good fats and good carbs. For example, you can prefer eggs, chicken, paneer, lentils, soya or protein shakes for protein as protein is a muscle building food. It prevents your muscles from getting lost and helps in growing the muscles.
You also have to pay proper attention to carbs when you are making your diet chart as it is a source of energy. It gives you quick energy during work and exercise which helps you to perform well. In this, you can take foods like oats, complex carbs, quinoa, brown rice etc.
No one should ever forget healthy fats, it is often seen that people get scared on hearing the name of fat, they think that by eating fat they will become fat but it is not so, experts believe that if you eat good fats according to your calorie limit, then it will help you in balancing hormones and not in making you fat. In this you can add nuts, olive oil, desi ghee.
Create a Workout Plan – Do bodyweight exercises: There are some exercises that you can do at home which are easy and their results are also very good like pushups, squats, lunges, planks, and burpees.
Do resistance training: You can get good results by doing resistance training at home. Resistance training is a great way to transform the body at home. In this, you can provide tension to grow your muscles by using resistance bands and dumbbells.
Cardio is a must: Dancing, skipping rope or stair climbing are very good activities to carry out your workout.
Proper recovery and Hydrated : During body transformation, people often think how important recovery is for muscles, and for proper recovery, you should get a good sleep. You should get at least 7-8 hours of sleep daily so that your body can recover its muscle tissues properly.
Muscles should never be overtrained, instead of growing, muscles start getting lost.
You always need to stay hydrated during workouts because during this time excess heat is produced and a lot of sweating occurs which reduces the water content in the body. You should drink at least 3-4 liters of water daily and water also helps in improving your metabolism.
How our body respond to exercise and diet changes?
When you start exercising or working out, there are many changes in your body which you can feel initially.
When you start working out, your heart rate increases and blood flow also starts increasing rapidly which gives you a lot of energy during the entire workout session.
Initially, your body is not used to it and hence you feel tired quickly but with some time your stamina starts improving.
When you change your diet, its effect has been seen on your body. By eating healthy food like fruits, veggies, adding lean protein sources to your diet, your body responds very well and remains energetic throughout the day.
When you cut or reduce sugar and processed foods to a great extent in your diet, it has been seen that the body’s energy remains stable and your cravings also reduce. Due to less cravings, you do not eat junk food and this also helps you in controlling your calories.
By the way, weight loss and weight gain are directly connected to your calories and how many calories you are burning per day. If you take more calories and burn less, then you will gain weight, whereas if you take less calories and burn more, then your weight or fat loss increases.
It is believed by experts that if you exercise regularly with a proper workout plan, then your muscles start getting stronger and your metabolism also improves which helps you a lot in health related things.
Many problems like blood pressure, blood sugar level and many such dangerous problems also remain under control when you do a good combination of exercise and diet in your life.
A healthy diet and daily exercise also keeps you mentally healthy and reduces your stress level.
What role play by genetics in body transformation?
How your body responds to any situation depends on your genetics. When you take a diet or change your diet and start exercising, how and in how much time you will see the results, all this is decided by your genetics.
People who have a well-built muscle and a fast metabolism are genetically blessed. A little efflorescence of such people helps a lot in their workout and they also have less fat stored in their body.
If your genes are slow then your metabolism is also slow. In such a case, you may have to work really hard for body transformation. This does not mean that your transformation will not happen, it just may take you a little more time than people whose genes are better than yours.
Your genes also decide where the fat in your body will be stored, like some have more around their stomach and some around their thigh.
The structure of our body also depends on genetics, there are mainly 3 types of body:
Ectomorph: Such people are very thin, who find it very difficult to build a body or it takes a lot of time.
Mesomorph: These are naturally athletic and their muscles develop quite quickly.
Endomorph: People of this type have a tendency to store more fat in their body, these people are quite heavy.
Your body type also depends a lot on your genetics, but with proper diet and workout, you can improve your body type to a great extent.
People who have good genetics also get a lot of help in recovery. Recovery after hard and aggressive exercise is very important for body transformation. How quickly your body recovers also depends on your genetics. Genetically blessed people are able to perform regular workouts as compared to others while others need more rest.
Some people have to work hard to build strength while some people gain strength very quickly due to their genetics.
Our Verdict
You can do body transformation at home without going to the gym, it’s all about the right strategy to achieve goals and consistent efforts. You should always choose the right path and keep moving on it, then victory will be yours. Body transformation can also be no less than a victory for anyone, because at the end it gives you benefits in many ways along with fitness, reducing stress and increasing productivity in your work.
