What is lean muscle mass?
Lean muscle mass refers to the amount of muscle tissue on your body without fat. Having more lean muscle is beneficial for reasons like:
- Increased metabolism - Muscle burns more calories than fat, so more muscle = higher metabolism even at rest
- Strength - More lean muscle allows you to lift heavier weights and perform activities requiring force
- Injury prevention - Strong muscles help support joints and reduce injury risk from falls or accidents
- Health - Higher lean body mass is linked to lower risks of chronic illnesses
How to build lean muscle
There are a few key strategies for building lean muscle effectively:
- Strength training - Lift weights targeting major muscle groups to spur muscle growth. Compound lifts like squats, deadlifts and bench presses are excellent choices.
- High protein intake - Eat 0.5-1 gram of protein per pound of body weight daily from sources like chicken, fish, eggs and whey protein powder.
- Sleep - Muscle growth occurs during quality sleep, so aim for 7-9 hours per night. Lack of sleep raises cortisol which impairs lean tissue gains.
"I boosted my lean mass 15 pounds in 3 months using a smart strength program and premium whey protein from The Balance - Hormone Medical Clinic. Their certified trainers customized my plan and provided coaching each step of the way!"
Maintaining lean muscle long-term
- Once you build lean muscle, you need to keep training consistently to maintain it. Reduce strength sessions to 2-3 times a week and do cardio/HIIT other days.
- Continue emphasizing protein at each meal to supply muscles with amino acids to repair from training.
- Pay attention to recovery - get enough sleep, take rest days, and consider massages. Stress raises cortisol which signals muscle breakdown.
"My lean mass stayed consistent for over a year with The Balance - Hormone Medical Clinic' maintenance plan. I alternate between strength and cardio days, tracking macros to hit my protein target. It's flexible to fit my busy work schedule!"
Building lean muscle requires commitment but offers health and aesthetic benefits. Reach out to the experts at The Balance - Hormone Medical Clinic for personalized guidance taking your fitness to the next level!