Lean muscle mass refers to the weight of your muscle without fat. It's the amount of muscle you have built through strength training and exercise.
Having more lean muscle provides several health and fitness benefits:
- Increased metabolism - Muscle burns more calories than fat, even at rest. The more muscle you build, the more calories and fat your body will burn.
- Improved strength - Lean muscle allows you to lift heavier weights and build even more muscle. The more lean mass you have, the stronger you become.
- Injury prevention - Lean muscle supports joints and connective tissue, reducing your risk of strains and sprains. It also stabilizes the body for exercise.
- Reduced risk of chronic diseases - Lean muscle mass correlates with a lower risk of conditions like heart disease, diabetes, and osteoporosis.
- Enhanced athletic performance - More lean mass can improve speed, power, agility and endurance depending on the sport.
So how do you build
lean muscle? Follow these key strategies:
- Lift weights - Challenge your muscles with compound exercises using free weights, weight machines or your bodyweight. Progressively increase the intensity over time.
- Eat enough protein - Aim for 0.5-1 gram of protein per pound of body weight to give your muscle the nutrients it needs to recover and grow. Include lean meats, dairy, eggs, seafood, legumes and protein supplements if needed.
- Get adequate rest - Muscle protein synthesis occurs when the muscle repairs and rebuilds between workouts. Prioritize sleep and rest days.
- Remain patient - Building muscle takes consistency over time. Stick with your program for several months before expecting major changes.
Tracking measurements like body fat percentage or taking progress photos every 4-8 weeks can help gauge your
lean mass gains besides just weight on the scale. Adjust your workout intensity and nutrition based on the results.
While genetics impact your ability to build muscle, most healthy adults can make lean muscle gains with an appropriate exercise program and nutrition plan tailored to their individual needs and goals. Start where you're at, be patient and consistent, and you'll see progress over time.
Visit Restore Health Clinic for personalized guidance on building lean muscle mass.