Muscles provide the power we need to carry out many activities of daily life. In addition to their functional capacity, muscles of the body can be provided with a tinted and fit appearance. While building and maintaining muscle mass is important for all individuals, it is especially beneficial for those who lose weight recently, say Curemsnow. Be sure to target resistance training exercises that target major muscle groups for optimum results when it comes to building muscle mass after weight loss.
Incorporate resistance training in your exercise routine. Resistance training can be effective for increasing muscle mass, says the American Exercise Board. For best results, include exercises that target major muscle groups. Try body weight exercises like pushups, pullups, squats and lunges. Stocks that have access to hand weights or Barbells can focus on large muscle groups by incorporating such exercises as breast pressure, erect rows and halter squats. Similarly, resistance training machines, such as those for leg pressure, leg curl and breast flyes, are also suitable as target major muscle groups. An exercise session consists of eight to ten major muscles resistance training exercises will provide a good starting point for those who want to increase muscle size.
Plan sets and repetitions. The American College of Sports Medicine reports that those who want to build mass after weight loss 2-3 sets of 12 to 15 repetitions of resistance training exercises should perform for optimal muscle growth. Restrict periods between exercise sets up to 60 seconds or less for optimal results. While individuals who include longer periods of rest between exercise sets will see increases in muscle strength, muscle mass growth can not be as important, ACSM notes.
Scheduled days. The US Exercise Board reports that allowing your muscles to recover from a tough resistance training workout is of crucial importance when there is muscle corrodephy. Purpose for two to three days of resistance training per week to maximize muscle growth. To ensure proper physiological response, allowing at least one day of rest between each session of resistance training. An exercise routine that has resistance training on Monday, Wednesday and Friday is a great option for those who want to incorporate well-promoting exercises.
Incorporate additional proteins into your diet. Protein is composed of a variety of different types of amino acids that combine to promote muscle growth. The US Exercise Council stipulates that individuals who want to gain muscle mass must digest between 1 and 1.2 grams of protein per kilogram of body weight. While most stocks should be able to do it through a balanced, healthy diet, some help from supplementary protein may require powder.