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Building muscle after weight loss

Meal replacement shake | The Man and Lady Shake

Building muscle after weight loss

After you have lost weight and still not happy then you can start to build muscle again. To start building muscle after weight loss you need to go to a few steps to get where you want to be.

  1. Strength training

  2. HIIT training

  3. rest days

  4. Eat enough protein

  5. take in more calories

  6. Be serious about it

The first thing you have to do is building muscle fitness. this is necessary to gain muscle strength.


Strength training

Resistance training is not only for body builders it is a proven tool for weight loss only many people don`t realize it. Most people have no idea about the benefits of strength training it is good for the heart, metabolism and bone density.

When you exercise your body is forced to build muscle and most of this muscle building comes from calories out of fat. This is al happening with strength training where your muscles are being worked to their limits and forced to grow.

After extreme weight loss when being obese and little or no exercise can lead to serious health problems. It is very important to do some strength training.

Men lifting Bar with weights

Strength training improves mobility and capability in your life. Building strength makes everything go easier. Most people only realize this when they experience it. The best way to imagine it is to remove 50% of any physical activity. lifting a stone of 10 kg will feel like lifting 5kg. This is how it feels like when being stronger.

It is not about just lifting heavy objects but also pull, push, carry and throwing things in your daily life. ALL the things you do in daily life will become easier and cost less effort to do so.

Strength training is beneficial and safe for all ages. Most older people think that it is only for younger people and that it will be hard for them to handle it and will get injured. It is actually very beneficial because regular strength training increases your bone density and will help not breaking bones when you fall.

Building muscle also improves your balance, coordination, flexibility and feeling lighter and stronger on your feet. Not doing any activity or exercise is bad for people of any age. To feel energetic you have to get active and get out there or do it at home or gym.

Strength training is good for your health, improved circulation, a stronger heart, improved blood pressure and it will help to reduce cholesterol and fights against Type 2 Diabetes.


The Man and Lady Shake Priceline

The Man Shake and Lady Shake product range is available as a set pack or as a single item. The meal replacement shake can cost between $39.95 and $249.95

HIIT training

High Intensity Interval Training Is good for your cardiovascular system. You are working out in a shorter amount of time but at a higher intensity. It is one of the most popular fitness innovations of this century. The challenging combination of cardiovascular and strength training allows you to burn calories fast and for a longer period.

If you do this right HIIT workouts can be your most effective fitness exercise ever. The exercises are quick and easy and are a series of work and rest bursts. It exercises your whole body.

The exercises for building muscles include movements such as; Push ups, Bodyweight lunges, Sit ups, Crunches, Jumping jack, High knees, Cable chops, Squats, Overhead press, Chest press, Sprints

three people jumping

To get the best out of this it is important to exercise within reason. When you start doing this aim for intervals of one to three minutes at 80% of your maximum power output and then five minutes of lower intensity exercise.

Doing high intensity interval training three times a week for 20 minutes can make you lose

2 kgs of body fat in 12 weeks without any dietary changes and 18 % reduction in fat surrounding your internal organs.

Conclusion HIIT workouts are very effective it will still burn calories long after you have stopped.

A recent study has found that HIIT burned 25 to 30 % more calories than other sorts of exercise.



It is good to give yourself time to have days of rest so that your muscles can repair and grow.

Strength training breaks down your muscle tissue which will stimulate to also recover the tissues and then rebuilt it again.

This can only happen if you give your body rest. You can still go for a walk or a bicycle ride as long as it is a light sort of exercise.

It is recommended not to train the same muscle group 48 hours later when you have already worked them so you can give them time to recover.



Eat enough protein our diet can make a significant difference in how fast you can built muscle after weight loss specially when minimizing your fat intake. You must eat enough protein to grow your muscle.

Protein is the building block for growing your muscles and repair. It is important that you eat enough if this. A good way to consume enough protein is around 10 to 25 % of your caloric intake.

Of course you can eat more protein but it will not make your muscles grow faster.



Increase the amount of calories It might not feel right to increase your calorie intake after you have lost weight but is it needed to help your muscle growth. It all depends on your level of muscle that you want to grow.

In order to grow your muscles after weight loss you need to find the right balance for your specific calorie intake. If you are taking in more calories then you will burn you will start building fat again.

The best thing to do is ask a dietician at your sport center to help you figure out how much your calorie intake should be.


Take it serious

When you start this program it is important that you are going to be committed. you will only see the best results if you stick to your routine of training, diet and sleep.

It can be all a bit overwhelming in the start but don`t worry you can just take small steps like 2 training sessions a week and then slowly build it from there. Better to start slow then getting frustrated and stop.

You will have to find the best time for you to train. Morning or evening how many times do you eat 3 to 6 times a day. You have to find the right balance between work and exercise so that you will feel good about it and you will stick to it.


How long to build muscle after weight loss

As a lot of things in life this is not going to happen overnight. It will need some time to see the result and you need to be patient. It take roughly around 6 months after weight loss before you see some results. On average you will grow around 1 to 1.5 kg of muscle a month.

women lifting weights with personal trainer


To make a start losing weight buy the Man or Lady shake .

A unique fat burning formula

Select blend of protein and fiber

Up to 84% less sugar than other meal replacement products

Chromium to kill those sweet cravings

Gluten free

Contains a mix of pre and probiotics for a healthy gut

Australian owned and made

Buy The Man shake click here

Variety of packs

The Man Shake and Lady Shake are offering you a variety of packs to suit different goals.

Some include The Ultimate fast Weight Loss Pack, Buy 3 man shakes get 1 free, Rapid weight loss pack, Get started pack, Variety 20 pack, The Fast Weight Loss Pack, The Man| Lady Shake – One Week Supply, The Man | Lady Shake – Maintenance Pack and the Vegan Man |Lady Shake. For those on the go, The Man Fuel comes in 12-pack 375ml bottles.

The Man and Lady Shake Priceline

The Man Shake and Lady Shake product range is available as a set pack or as a single item. The meal replacement shake can cost between $39.95 and $249.95

Buy The Lady Shake click here


Also have a look at these Web sites to help you make some healthy choices

Weightwatchers reimagined

Aussie health products

Fit nutrition



End conclusion.

By making some small changes and modifications to your lifestyle you can help yourself to promote long lasting weight loss for men and women of any age.


Lots of success Claudine

Visit my website and find more info about health and weight loss.


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