How to rebuild muscle after weight loss

tristamdavis · March 2015

I have lost a significant amount of muscle during the past few months of dieting. I use to have quite a bit of tone in my arms, legs, and butt, but appear to be saggy and flabby now. How can I rebuild this muscle quickly and most efficiently?

shreyashiganguly · March 2015

You have to start strength training. If you have access to a gym then awesome if not you can always do bodyweight exercises.http://www.startbodyweight.com/p/start-bodyweight-basic-routine.html
Along with that try to balance some yoga/ pilates and pitch in some cardio (even brisk walking is fine).
On the surface of it, this may look like quite a lot but introduce one thing at a time. Plus do not forget to meet your protein goals.
Sample week:
Monday: Strength training + Yoga stretches
Tuesday: Light cardio
Wednesday: Strength training + Tai chi or pilates
Thursday: Light cardio
Friday: Strength training + Yoga
Saturday: Light cardio
Sunday: REST

Try to eat clean as much as you can and if you need I would be happy to motivate.
All the best.

ninerbuff · March 2015

Realize that if you're trying to put on muscle, you're adding mass. Adding mass means adding weight. To add weight, you will have to increase to a surplus. Not a big one, but still a surplus.
Stick to a full body workout about 3 times a week with a day of rest in between.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

tristamdavis · March 2015

Thanks for the advice (:

ndj1979 · March 2015

set MFP to .5 pound per week gain
get on a structured program like strong lifts, starting strength, new rules of lifting for woman, etc. ..

How to rebuild muscle after weight loss

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