What is lean muscle mass?
Lean muscle mass refers to the weight of your muscles without including fat or bone tissue. In other words, it's the amount of muscle you have on your body.
Getting an accurate assessment of your lean muscle mass can be tricky. The most precise methods involve expensive tests like dual-energy X-ray absorptiometry (DXA). More convenient options include skin calipers to measure fat underneath your skin or bioelectrical impedance analysis (BIA) scales to run a mild electrical current through your body.
Why does lean muscle mass matter?
Building lean muscle through strength training delivers some nice perks:
- It helps you burn more calories because muscle is metabolically active tissue. Lifting weights a few times a week can really stoke your metabolism even at rest.
- Added muscle gives your body a more toned, defined shape. Men and women alike can appreciate these aesthetic muscle-building benefits.
- More muscle means greater strength for everyday activities like lifting groceries or playing with your kids. This also reduces injury risk.
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How do you build lean muscle mass?
- Lift weights. Challenging your muscles with resistance training is key. Squats, deadlifts, rows, presses overhead are all great compound exercises.
- Eat more protein. Getting enough high-quality protein helps supply amino acids to repair and build new muscle tissue. Shoot for 0.5 to 1 gram per pound of body weight daily.
- Sleep more. Muscle growth occurs during quality sleep, making it vital for recovery. Aiming for 7-9 hours nightly allows hormones to optimize muscle building.
- Manage stress. High cortisol from chronic stress can negatively impact muscle gains. Consider supplements like Ashwagandha to keep cortisol in check.
Building lean muscle requires commitment and hard work, but the payoffs can be life-changing. You'll look better, feel stronger and more confident, and power up your metabolism. Make it happen!