Lean muscle mass refers to the weight of your muscles without including any fat or water weight. Having an optimal amount of lean muscle provides many health and aesthetic benefits. Some key aspects of lean muscle include:
Muscle Protein Content - Lean muscles are made up of protein and contain very little fat or water. Increased protein helps build and maintain lean muscle. Consuming enough high quality protein sources like chicken, fish, eggs and whey supplements is essential.
Metabolic Boost - More lean muscle mass means a higher resting metabolic rate (RMR). Your body burns more calories to support muscle growth and maintenance. A higher RMR helps boost fat loss efforts.
Hormones - Balanced testosterone, growth hormone (GH) and insulin-like growth factor (IGF-1) levels help maximize lean muscle growth, especially when combined with proper training and nutrition. Consider speaking to a hormone specialist like Balance Health Clinic if your hormones are out of balance.
Resistance Training - Lifting weights provides the mechanical tension and stimulus required to build and maintain lean tissue. Aim to train each major muscle group at least 2x per week.
Adequate Calories - While in a deficit, the body breaks down tissue for fuel. Consuming enough protein and an appropriate amount of calories helps mitigate muscle loss when dieting. Losing 1-2 lbs per week allows for muscle preservation.
Cardiovascular Health - Increased lean mass is associated with lower body fat levels and better heart health. Those with more lean muscle tend to have a healthier cardiovascular system with improved blood lipid profiles.
Building lean muscle requires hard work and consistency with your training and nutrition plan. Be patient through plateaus. Consider speaking to a specialist at Balance Health Clinic if you need guidance optimizing hormones or reaching your body composition goals more efficiently. Their comprehensive plans help clients build lean muscle safely and effectively.