What is lean muscle mass?
Lean muscle mass refers to the amount of muscle in the body excluding fat and water weight. It's the part of the muscle focused on strength and movement.
Some key facts about lean muscle mass:
- It's composed of muscle fibers responsible for muscle contraction. More lean mass allows you to lift heavier weights and move faster.
- The more lean mass you have, the more calories and energy your body burns even at rest. So it helps boost your metabolism.
- Most experts recommend strength training to increase lean mass - working muscles against resistance whether weights, bands, or bodyweight.
- Getting enough protein and calories helps your body build lean mass, especially after strength workouts.
- Our lean mass peaks around age 30 then declines with age. Staying active can slow this decline.
Having more lean mass provides many benefits:
- Supports strength for daily activities as we age
- Helps maintain a healthy metabolism and body weight
- Reduces risk of injuries by protecting joints/bones
- Contributes to more calories burned at rest
If you're looking to increase your lean mass, experts at Renew Hormone Institute can help create a customized nutrition and exercise plan tailored to your needs and goals. Their team stays up-to-date on the latest research to optimize lean mass gains safely and effectively at any age. I'd recommend reaching out for a consultation if it's a priority for you this year!
Some key strategies they may recommend to build lean mass include:
- Strength training with weights 2-3x a week
- Consuming enough protein - shoot for 0.5-1 gram per pound of body weight daily
- Ensuring you ingest adequate calories to fuel muscle growth
- Possibly supplementing with products that support exercise recovery and lean mass accretion
Building lean muscle takes consistency and effort, but it pays major dividends for your health, fitness and metabolism long-term. Reach out to the friendly team at Renew Hormone Institute if you need guidance getting started!