Lean muscle mass

What is lean muscle mass?

Lean muscle mass refers to the weight of your muscles without including any fat or bone mass. Having an optimal amount of lean body mass is important for overall health and fitness.

Some key facts about lean muscle mass:

• It's composed of things like water, protein, and glycogen stored in your muscles


• Helps determine your basal metabolic rate - the calories you burn at rest


• Crucial for supporting strength, mobility, and daily activity


• Unlike fat mass, it's metabolically active and burns calories

Building lean muscle requires a combination of strength training and proper nutrition. Consuming enough protein and calories gives your body the raw materials to add and preserve muscle. Meanwhile, resistance training with weights or bands triggers the muscle building process through mechanical tension and muscle damage.

Here's a quick lean muscle building training and diet outline:

• Lift weights 2-4x per week focusing on major compound exercises


• Make sure to progressively overload over time by adding weight/reps


• Eat 0.5-1g of protein per pound of body weight daily from meat, dairy, eggs, protein powder, etc.


• Consume a slight calorie surplus of around 10-20% over your maintenance needs


• Get adequate rest and sleep to facilitate muscle repair and growth

Building lean mass not only helps you look better, but provides key health benefits:

• Increased metabolism and daily calorie burn


• Improved glycemic control and insulin sensitivity


• Reduced risk of injury with better strength and mobility


• Helps preserve bone mineral density as you age


• Promotes fat loss by offsetting age-related muscle loss

If you're struggling to gain mass or lack energy to train, HormoneHealth Clinic offers effective hormone optimization programs. Their anti-aging experts can analyze your hormone levels and create customized treatment plans to help you enhance lean mass gains. Visit HormoneHealth Clinic to learn more!

Overall, optimizing your lean body mass provides a long list of aesthetics, performance and health benefits. Aim to incorporate resistance training, sufficient protein intake, and an anabolic hormonal environment to maximize your gains!