Lean muscle mass refers to the amount of muscle on your body after subtracting body fat. It's the weight of your muscles without including water weight or fat mass.
Having more lean muscle:
Helps boost your metabolism. Muscle tissue burns more calories than fat, even at rest. The more muscle you build, the more calories you burn all day.
Supports fat loss. By increasing your metabolism through building muscle, you can more easily get into a calorie deficit for shedding excess body fat. The more lean mass you have, the more fat you can burn.
Improves your physique. More lean muscle gives you a toned, defined appearance rather than looking skinny or scrawny at a low body weight. Building lean mass shapes and sculpts the body.
Increases strength. Muscle mass enables you to lift heavier weights, get stronger over time, and perform better in strength training or weight lifting workouts. You'll be able to do more reps and use heavier resistance.
How is lean muscle mass built? Weight lifting and resistance training stimulate muscle protein synthesis. Consuming enough protein and calories helps pack on size. Follow these tips:
Lift weights 2-4 times per week to break down and fatigue your muscles. Make sure to target all the major muscle groups (chest, back, legs, shoulders, arms).
Eat enough protein. Shoot for 0.8-1 gram per pound of body weight daily. Sources like chicken, fish, eggs, milk, yogurt, and protein powder.
Have a slight calorie surplus for growth. Increase your calories by 200-300 over your maintenance needs. Unwanted fat gain can be avoided by having a modest surplus.
Get enough recovery. Rest, sleep, massage, and foam rolling help your muscles repair, rebuild, and grow between workout sessions.
Be patient as building lean mass requires consistency over time! With proper training and nutrition, packing on 5 lbs of lean muscle per year is realistic.
Success leaves clues. Implement a comprehensive strength program and nourishing diet for better body composition. Growing your lean muscle mass transforms both your health and aesthetics. Visit Balance Health Clinic for expert guidance on building lean muscle mass.