Increase Muscle Mass, So, you’ve lost weight. Congratulations! You’ve put your sweat, blood and tears into your workout to get your nutrition right and move on your fitness path to meet your health and fitness goals. However, you might be wondering, “Now what?” After working long and for such a long time, you’ve gotten used to having a fitness objective to strive towards. Now that you’ve achieved the goal, you might be feeling like you’ve lost your feeling of direction. We’re here to assist you. The next step of your fitness journey is to build up your muscle mass and improve your endurance.
What makes this the ideal next step? There are several reasons. In addition to making you feel more confident showing off your physique on your favourite beach spot, adding mass to your body provides numerous health advantages. For instance, strength training can improve the way your body process food to prevent the development of diabetes and other chronic illnesses, as per News in Health. In addition, maintaining the strength of your muscles can aid in healthy ageing by slowing the loss of muscle mass. It can also help to live a longer, more healthy life– research confirms this.
“Building muscles following losing weight is a great option. If you’ve been under calorie restriction, the body is predisposed to gain weight,” says Rachel MacPherson CPT, a professional trainer certified by ACE with Garage Gym Review. “If you utilize this time to concentrate on increasing the mass of your muscles and reducing the amount of fat that you’ll accumulate and build lean muscle instead and help to boost your metabolism once it’s been able to adjust to a slower pace when you lose weight.”
If you need help figuring out where to begin and need help to determine where to start, we requested MacPherson to provide some great strategies for building muscles and strength after losing weight. Read on to learn how to increase your powers after losing weight and when you’re done.
You can increase your calories gradually.
You’ve likely heard that you should “bulk to” to build muscles; however, that doesn’t mean you have to stop eating everything you can that you see. This is why tracking calories with an online tool such as Cronometer or MyFitnessPal could be helpful.
“Don’t leap from your weight loss calories directly to eating without understanding the amount you’re eating,” advises MacPherson. “Instead, add a few servings of carbs and protein daily. If you’ve previously counted calories, add 100 to 200 calories daily over a week. Then, add another 100-200 calories. The goal should slowly grow to 0.5 to 1 pound each week.”
The focus is on hypertrophy-based lifting.
Training for hypertrophy focuses on building muscle mass rather than building strength. Instead of lifting weights or massive powerlifting weights in the lower rep intervals, you should focus more on consequences with moderate resistance, which you can raise in the 8 to 15-rep range.
MacPherson states, “To build muscle mass through hypertrophy training, perform two sessions of lifting for each body part every week and gradually increase your weight as you gain. Follow this program for at least eight weeks (preferably 12 weeks or more to get the most effective outcomes).”
Get your fix with protein.
Consuming adequate protein is crucial for many body functions, including the growth of muscles, tissue regeneration, repairs, and the development of a well-functioning immunity. Although the current recommended daily allowance (RDA) for the macronutrient that helps build muscle can be found at 0.8 grams of protein per kg body weight, you’ll likely require some more to build substantial mass. Therefore, you should aim for between 1.2 to 2.0 grams of protein per kg of body mass per day to ensure optimal growth of your muscles, as per the American College of Sports Medicine. “Eating loads of protein throughout weight loss is vital, and if you’re not already, now is the perfect time to ensure that you’re getting enough protein”, MacPherson advises.
Consume quality carbs following exercise.
Based on the Academy of Nutrition and Dietetics, carbohydrates are the body’s preferred fuel source for sustaining your exercise routine. With them, your body can train to the max and develop muscles.
In terms of the amount you should consume, MacPherson advises, “After your workouts, ensure that you are getting 25-40 grams of protein as well as at least 30-50 grams of digestible carbohydrates. Of course, the quantity will be contingent on your calorific requirements; however, eating carbs in conjunction with the shake you drink after your workout will assist your muscles in utilizing amino acids and replenishing glycogen reserves used to fuel the training session.”
Read More: A Healthy Diet Can Benefit Blood Vessels
We are reducing cardio (for the moment)
It could be strange for a fitness specialist to suggest reducing your exercise routine, primarily after you’ve relied upon the sport for too long to shed weight. However, overdoing your workouts can keep you from maximizing the gains you make in your muscles.
“If you’ve done plenty of cardio to lose weight, now is the right time to cut down,” says MacPherson. “Consider decreasing your workouts to just one or two workouts each week. You’ll still reap the benefits of heart health from your training with weights when it’s tough enough. In addition, cardio can get out of the way of muscle recovery and does not encourage muscle development. Therefore, give it a spot in your weight-lifting workouts.”