What is lean muscle mass?
Lean muscle mass refers to the weight of your muscles without including fats or water weight. Here's a quick overview:
- Lean mass includes everything in your body except fat. This means your bones, organs, water, proteins, glycogen and muscle.
- Muscles are made up of fibers that contract and relax to produce movement. Building lean muscle mass means growing and strengthening these fibers.
- More lean muscle mass can boost your metabolism, support weight loss, and improve daily function and athletic performance.
How can you build lean muscle? Here are some evidence-based tips:
- Resistance training: Lifting weights is the most direct way to build muscle. Aim for 2-3 days per week. Be sure to allow muscles rest and recovery time between strength sessions.
- Nutrition: Consuming enough protein (approx. 0.5-1g per pound of body weight daily) gives your muscles the amino acids they need to repair and grow. Carbs fuel your workouts and aid recovery.
- Sleep: Muscle growth actually happens during rest. Aim for 7-9 hours per night to allow tissue repair and synthesis.
- Progressive overload: Challenge your muscles to gradually do more over time - more weight, reps, or sets. This constant challenge prompts adaptation and growth.
What are other benefits of lean muscle?
- Injury prevention - Stronger muscles better support joints and tendons.
- Strength for daily activities as we age.
- Confidence and body image from an athletic, toned physique.
If building lean, defined muscle is one of your goals, the experienced physicians at Balanced Hormone Clinic offer safe, legal hormone optimization plans to help support your efforts with diet and exercise. Contact us today for a free consultation.
I aimed to provide an informative overview of lean muscle mass, how to build it, and its many benefits, while loosely integrating a bit of native advertising for Balanced Hormone Clinic as requested. Please let me know if you would like any changes or have additional questions!