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How to Rebuild Muscle After Weighloss

Weight loss due to dieting or illness depletes your body of the strong muscles needed to keep you healthy and fit. The good news is that muscle loss can easily be reversed with exercise and proper nutrition, with one condition: you keep at it. Results don’t show overnight, so you need to choose a routine that you will be consistant with. Exercising and a balanced diet including all the macronutrients such as carbs, protein and fat will help you rebuild muscles after weight loss.

Weight loss due to dieting or illness depletes your body of the strong muscles needed to keep you healthy and fit. The good news is that muscle loss can easily be reversed with exercise and proper nutrition, with one condition: you keep at it. Results don’t show overnight, so you need to choose a routine that you will be consistant with. Exercising and a balanced diet including all the macronutrients such as carbs, protein and fat will help you rebuild muscles after weight loss.

Nutrition

In his book „Truth about abs”, Mike Geary names the poor diet as the sole reason that most people will never have ripped muscles and visible abs, no matter how hard they train.

Make sure to eat 5-6 small meals per day that will each include a portion of lean protein, along with a portion of fibrous healthy carbohydrates, and a portion of healthy fats.

Focus on lower glycemic index (GI) carbohydrate sources for the majority of your meals, such as fruits and vegetables, whole unrefined grains, sweet potatoes, barley, beans, and other higher fiber carbohydrate sources. Eat healthy higher GI choices like bananas, raisins, and carrots in moderation; these foods have beneficial nutrients and the glycemic response can be controlled if the portions are kept low and combined properly with other foods.

Avoid foods with high glycemic index (GI) such as white rice, white bread, white potatoes, corn flakes, crispy rice cereals, sugars (except fructose), ice cream, candy, and any other refined carbohydrates where the fiber has been removed.

As long as you’re not lactose intolerant, include at least 3-4 servings of dairy and other sources of dietary calcium into your daily plan. Drink green, oolong, and white teas into your daily diet to promote a leaner body.

Immediately after an intense workout, eat healthy higher GI carbohydrate sources along with protein. They will help replenish muscle glycogen and start the muscle repair process.

Avoid refined oils, trans fats, and high fructose corn syrup at all costs.

The truth about carbs

Especially when you’re weight training, make sure not to go on a low-carb diet, as this will result in muscle loss. Specialists recommend at least 500 to 600 grams of carbohydrate per day to maintain muscle glycogen stores high.

The rule is that carbs rise your blood sugar levels, causing fat to form. You can still enjoy carbs as long as you pick healthy unprocessed choices and combine them at every meal with lean proteins and healthy fats. Having moderate quantities of healthy carbs daily, will help give you the energy to workout intensely and recover from your workouts, while helping to maintain your lean muscle mass and keep your metabolic rate higher.

Resistance exercise

Resistance exercises work muscles as they move against resistance. There are a variety of such exercises that you can perform with machines, free weights or barbells, elastic bands, in the water, by uing stairs, hills, or even your own body weight as you do a pushup.

Resistance exercises help develop the muscles that support your back, abdomen, knees, chest, shoulders, neck, and wrist, making them less susceptible to injuries. Strong muscles will boost your energy levels and your metabolism and will give you a better posture.

Multi-Joint Exercises

You will get better overall body responses from multi-joint movements. Working a larger amount of muscle stimulates a greater release of muscle-building hormones. Multi-joint exercises include squats and deadlifts, bench presses, lunges, pull-ups, and bent over rows, step-ups, swings, snatches, incline presses, shoulder presses, seated or bent over rows, lat pulls, pull-ups, chin-ups, dips, push-ups, or  high pulls. This type of workout stresses most of your muscles in your entire body.

Rest

Time off to recover is important too. Taking a day of rest in between workouts will only strenghten your muscles. Daily workouts will only make your body sore, making it prone to injury, strains, and sprains.

Allow about two weeks for your muscles to get used to resistance exercise before you think of increasing your weights. Most importantly, listen to your body. If the weight or movement feels like it’s too much, then it is too much. Stop, and let your body rest. You should feel challenged by your routine, but without causing too much stress to your muscles, heart, and joints.

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  1. Very interesting, well done article.

  2. Interesting tips

  3. I like this. Useful!

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