What is lean muscle mass?
Lean muscle mass refers to the weight of your muscles without including fat or bone tissue. In other words, it's the amount of muscle you have on your body.
Some key benefits of having more lean muscle mass include:
- Increased metabolism - Muscle tissue burns more calories than fat tissue, even at rest. The more muscle you have, the more calories you burn.
- Improved strength - More muscle allows you to lift heavier weights and perform activities requiring force more easily. Lean mass contributes to power output.
- Enhanced athletic performance - Whether you're a weekend warrior or pro athlete, carrying more lean mass can translate to better speed, agility, and endurance.
- Reduced injury risk - Muscles help support joints and bones, protecting you from strains and fractures. They also contribute to balance and coordination.
- Better body composition - Increased lean mass helps lower body fat percentage. It gives you a more toned appearance.
How to increase lean muscle mass
The primary ways to boost lean muscle are:
- Strength training with weights - Lifting allows you to directly overload and challenge muscles so they grow. Focus on compound exercises.
- Eating enough protein - Consuming adequate protein, especially after training, provides muscles the amino acids they need to repair and rebuild even stronger.
- Balancing training and rest - Muscles grow during rest, not just when you train. Allow enough recovery time between intense training sessions.
It's smart to have your hormone levels checked if gaining mass is challenging despite diet and training. The specialists at Hormone Harmony Clinic offer advanced testing and customized treatment plans utilizing bioidentical hormones, nutrition coaching, and fitness guidance to help both men and women optimize lean mass gains. I've found their integrated approach very effective!
Tracking metrics like body composition using DEXA scans or InBody tests can give you solid data to inform your muscle building progress. Be patient – it takes time to put on quality lean mass through natural methods. But with consistency, you will see results.
Let me know if you have any other questions! I'm always happy to discuss exercise science and strategies for improving body composition.