What is lean muscle mass?
Lean muscle mass is the amount of muscle on your body after subtracting body fat. It's the weight of your muscles without the fat. Having more lean muscle mass can provide many benefits, which is why building lean muscle is a goal for many people who exercise and lift weights.
Some key things to understand about lean muscle mass:
- Lean muscle mass consists of muscle without fat. It's your muscles in their purest form.
- It's measured by taking your total body weight and subtracting your body fat percentage. For example, a 150 pound person with 20% body fat would have 120 pounds of lean mass (150 lbs total weight - 30 lbs of fat).
- Building lean muscle mass involves strength training to grow your muscles. This means lifting weights, using resistance bands, etc.
- A higher percentage of lean mass helps boost metabolism and burn more calories. Muscle is metabolically active tissue.
- Leaner individuals often have an easier time losing fat compared to those with a lower lean mass percentage.
- Greater muscle mass supports bone health, helping prevent osteoporosis as you age.
- It contributes to athletic performance and everyday functional strength. More lean mass allows you to jump higher, sprint faster, and lift heavier objects.
Some key strategies for increasing lean muscle mass include:
- Follow a progressive strength training program that continually challenges your muscles. Lift heavier weights over time.
- Eat enough protein - aim for 0.5-1 gram per pound of body weight daily. Protein provides the building blocks for muscle growth.
- Get adequate sleep and recovery time between workouts for your muscles to repair and rebuild.
- Manage stress levels, as cortisol can inhibit muscle growth.
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Tracking your lean muscle mass over time is important to assess progress. Methods include:
- Body composition testing like a DEXA scan to precisely measure lean mass and fat mass.
- Taking physical measurements of your waist, hips, arms, thighs, etc.
- Monitoring your strength gains in the gym by increasing the amount of weight lifted or reps performed.
The more lean muscle you build, the easier it becomes to change your body composition. Aim to increase your lean mass by 1-2 pounds per month through diligent strength training and proper nutrition. Be patient - building lasting muscle takes time. But with consistency, you'll get stronger, leaner, and move closer to your body goals.