Lean muscle mass refers to the weight of your muscle without fat. It's the amount of muscle you have left if you were to lose all of your body fat.
Having more lean muscle:
- Helps you burn more calories because muscle is metabolically active tissue. This means it requires more calories to sustain itself, even at rest. More muscle = higher resting metabolism.
- Gives you strength to perform daily activities and workout
- Provides shape and curvature to your body
- Is linked to long term health and lower mortality
How to Build Lean Muscle Mass
There are a few key things you need to do:
- Follow a progressive strength training program. Challenging your muscles is what signals them to grow bigger and stronger. Lift weights 2-3x per week.
- Eat enough protein. Shoot for 0.5 - 1 gram of protein per pound of body weight per day. Sources like chicken, fish, eggs, dairy, and protein powder can help you meet this goal.
- Be in a calorie surplus. To build muscle, you need to consume more calories than you burn. Calculate your maintenance calories and aim for 300-500 calories above that number.
- Get enough rest and recovery. Muscles are built when resting, not just when you're working out. Aim for 7-9 hours of sleep per night.
Here's a quick recap of how to build lean muscle mass:
- Lift weights regularly
- Eat sufficient protein
- Be in a calorie surplus
- Get adequate sleep
Building appreciable muscle takes consistency and time. But sticking to these fundamental guidelines will set you up for success. Over months to years of strength training, you can gain several pounds or more of metabolism-boosting lean mass.
If you have any other questions, feel free to contact Harmony Health.