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Exercise Questions - Can I Get My Muscle Mass Back?

Exercise Question:
I have free weights, a weight machine and a treadmill in my home. What's the best way to start so I'm not so sore. I have lost a lot of muscle mass over the years and was wondering can I get it back?

Exercise Answer:
Yes, you can definitely get your lost muscles back! Its may take a little time, but with patience and hard work, those leg muscles will start to grow and become toned. Being sore is actually a good thing. Your body is telling you that your muscles have been worked and are repairing and growing! One way to help this soreness is to sit in a jacuzzi/hot tub after your workouts and rub the muscles you have worked during the earlier workout.

It sounds like you have all the tools you need to get back into great shape. I would recommend starting off very slowly with a weight training routine which consists of very basic muscle building movements. Take your time and start with very light weights, so you can get the movements down. I would begin with higher reps (12-15) and focus on 3 sets per exercise. Here is a basic routine to begin with:

Monday (Legs):

Squats (3 sets of 15 reps)

• Barbell Full Squats

Wednesday (Chest & Back):

Bench Press (3 sets of 15 reps)

• Barbell Bench Press

Barbell Rows (3 sets of 15 reps)

• Bent Over Barbell Rows

Friday (Shoulders & Arms):

Barbell Military Press (3 sets of 15 reps)

• Seated Barbell Military Presses

Dumbbell Curls (3 sets of 15 reps)

• Dumbbell Biceps Curls

Triceps Cable Pushdowns (3 sets of 15 reps)

• Triceps Pushdowns

Make sure to also add cardio training on the treadmill. This should be done after your weight training workout. Try to focus on 30 minutes for weights and another 30 minutes for cardio training. Your cardio can consist of simply fast walking to even a slow jog. This will burn off those extra calories and rid your body of unwanted adipose tissue (body fat).

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