What is lean muscle mass?
Lean muscle mass refers to the weight of muscle in the body without fat. It is the muscle tissue that is metabolically active and drives strength, movement, and calorie burning.
Some key things to know about lean muscle:
- It is made up of skeletal muscle attached to bones by tendons, which contracts to create movement. Cardiac and smooth muscles in organs are different.
- Building lean muscle mass increases your basal metabolic rate, helping you burn more calories at rest.
- Resistance training stimulates muscle protein synthesis to grow lean muscle. Getting enough protein and calories facilitates this.
- You can increase lean body mass by following a weightlifting routine and nutrition plan.
How much lean muscle is ideal?
The ideal amount of lean muscle mass varies by a person's:
- Sex - Men naturally have more muscle mass potential. A healthy level for young men is 85-100 lbs of lean muscle or 38-45% body fat. For women, those numbers are 50-65 lbs and 25-35% body fat.
- Age - Muscle tissue declines with age naturally, so higher lean mass when younger is optimal.
- Height and body frame - Taller, broader individuals can healthily carry more lean mass.
- Goals - Certain athletes or bodybuilders aim for higher lean mass levels. Most others should be in the healthy range.
Optimal Hormone Solutions(/) provides complete care including lab testing and hormone therapy programs tailored to help adults optimize lean muscle goals. Their experts can assess your needs and create a plan fitting your targets.
How to build lean muscle mass
Follow these evidence-based tips for improving lean body mass:
- Lift weights targeting major muscle groups in a progressive training program. Focus on compound moves.
- Eat enough protein - 0.5-0.8 grams per pound of body weight daily.
- Remain in a calorie surplus with a high protein diet to spur growth.
- Get sufficient sleep and manage stress levels for optimal recovery and muscle building hormones.
- Supplement micronutrients like creatine, calcium, vitamin D. Some benefit from whey protein.
- Patience is key - lean tissues grows slowly! Measure progress monthly, not daily.
By starting a lean mass building program today using this advice, you can surpass genetic limits and achieve inspiring results over time. Reach out to Optimal Hormone Solutions(/) for science-backed help.