how long does it take to regain muscle mass?
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Although it's hard to offer a concrete timeframe, you may be able to regain the strength lost from three months of detraining in just a couple of months. One study found elderly men who paused their training for 12 weeks were able to rebuild the strength they'd lost (roughly 35%) in just eight weeks.
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ALICE MILLER, TRAINER AT STYLIST STRONG “It depends how often people train. After about four weeks, you'll see a slight change, and between eight to 12 weeks you'll start seeing serious results in strength and muscle.”
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You will gain weight from lean muscle mass that you add by building your muscles with exercise or weightlifting. But this won't happen right away. It will take you at least a month or two to add any lean muscle mass that would show up in your weight.
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Weight training results are almost instant, although you may not see the results as quickly as they are happening. It could be up to four weeks before you see an increase in muscle size. If you are trying to lose weight, you should aim for losing about two to three pounds per week.
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If you are trying to lose weight that's a good thing. However, if you consume 200-300 hundred EXTRA calories a day in an effort to gain muscle mass then 30 minutes of weight lifting (or body weight exercises) 4 times a week is enough for you to gain some muscle mass, but you will also be gaining a small amount of fat.
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Your body uses fat and sugar to fuel aerobic exercise. If you haven't eaten or have done a longer and/or more intense cardio workout, be sure to eat within 45 to 60 minutes to restore muscle glycogen. This is primarily important for those who will be exercising again soon.
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Ultimately, every body responds at a different rate to the stimulus that promotes muscle growth. But as a general rule, the average adult adds about 3 pounds of muscle after two months of strength training.
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Surely you've wondered when you will start seeing the results of your workouts: Generally you can expect to notice results after two weeks. Your posture will improve and you'll feel more muscle tone. It takes three to four months for the muscles to grow.
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If you've been working diligently on increasing your muscle mass, you'll be happy to know that it usually takes 12 weeks (roughly three months) of no exercise before the average recreational athlete — meaning someone who exercises regularly a few times per week — will notice a difference in their muscle mass.
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When we're talking specifically about strengthening and building your ab muscles — not necessarily seeing them – "it can take anywhere from four to eight weeks, depending on what exercises you're doing and your eating habits," said fitness coach Nick Leyden, MS, CSCS.
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The answer: Depending on how often you exercise and the intensity of your workouts, give it between four to eight weeks for your muscles to get ripped, says Kawamoto.
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If you haven't eaten or have done a longer and/or more intense cardio workout, be sure to eat within 45 to 60 minutes to restore muscle glycogen. This is primarily important for those who will be exercising again soon.
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Your ab muscles are striated, skeletal muscles just like most muscles you work during a workout. These muscles need a recovery period to reduce microtrauma and shortening caused by overuse. During recovery, usually 24-72 hours, your muscles repair. This is when the progress is made!
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For maximum strength (people with experience only) This type of training puts a lot of strain on the muscles, and in most cases 24 hours of recovery are not enough. To get optimal gains in maximum strength, the body needs a complete recovery, so 48 to 72 hours.
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We have all heard the guideline that you should wait at least 48 hours before training the same muscle group again. In a full-body strength program with three weekly sessions, this recommendation leads to workouts falling on alternate days—for example, Monday, Wednesday and Friday.
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Within three to six months, an individual can see a 25 to 100% improvement in their muscular fitness – providing a regular resistance program is followed. Most of the early gains in strength are the result of the neuromuscular connections learning how to produce movement.
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Most athletes will recover from overtraining syndrome within 4-6 weeks up to 2-3 months. This will all depend on a few factors such as how overtrained you really are, genetics, and age. Determining how overtrained you are can only be answered by the amount of time it takes you to recover.