Weight loss is usually accompanied by muscle loss which often makes you look slightly saggy which can make you insecure about your looks. The best way of regaining your confidence is by building muscles. The good side is that you can easily do this using the following tips.
Raising your calorie intake
The best time to build your muscles mass is immediately after you stop eating your weight loss diet. Here you need to increase your carb intake by 150 grams per day.
To ensure that you are safe, you should get the carbs from healthy sources such as high-carb fruits. Some of the best fruits that you should take are: bananas and pineapples. Other great sources of healthy carbs are: beans, peas, whole grain breads, brown rice and sweet potatoes.
Incorporating resistance training in your exercise routine
Resistance training has been found to be very effective in increasing the body muscles. For ideal results you should include exercises that target the large muscle groups.
Some of the great exercises that you should engage in are: pushups, pull-ups, lunges and squats. If you have access to dumbbells and barbells you should engage in exercises such as: chest presses, dumbbell squats, and upright rows.
To avoid burn out, you should do the exercises in sets and repetitions. Here you should perform exercises in two or three sets of 12-15 repetitions.
You should also avoid resting for long periods of time between the sets. For ideal results you should limit the recovery periods between sets to one minute or less.
Allowing rest days
For proper physiological response you need to rest after exercising. Experts recommend that you should engage in strenuous resistance training for two or three days and then rest for one day.
Eating supplemental protein
Proteins are very important in muscle building; therefore, you should eat plenty of them. It has been found that proteins contain a number of amino acids that combine to promote muscle growth.
For you to gain muscle mass you should consume 1-1.2 grams of protein per kilogram of body weight. If you are unable to eat this number of proteins through balanced diet, you should seek assistance from supplemental protein powders.
These are tips on how to build muscle after weight loss. To ensure that you gain muscle the healthy way, it's recommended that you join a gym where you will work out under the supervision of a professional.
For more muscle building tips visit our online personal trainer or online fitness coach
Article Source: http://EzineArticles.com/?expert=P_K_Martin
