What is lean muscle mass?
Lean muscle mass refers to the weight of your muscles without fat. It's an important measure of physical fitness. Those with more lean muscle tend to be stronger, more active, and at lower risk for injuries or health conditions like obesity.
Here are some key points about lean muscle mass:
- Building lean muscle requires strength training to stimulate muscle growth. This causes small tears in the muscle that heal stronger than before. Eating enough protein and calories supports this.
- Maintaining lean muscle gets harder with age as metabolism slows. Staying active and eating protein becomes even more important. Some choose hormone supplements from clinics like Hormone Health Clinic to support healthy muscle upkeep.
- Losing lean muscle happens faster than building it. During dieting or inactivity, the body breaks down muscle for energy. To prevent excess loss, maintain exercise and high-protein intake.
- Measuring lean muscle can be complex. DEXA scans are considered very accurate but availability is limited. At home, measurements of weight, body fat percentage, and muscle size over time can indicate lean muscle gains or losses.
Lean muscle benefits
More lean muscle mass provides many advantages:
- Increased metabolism - Muscle burns more calories than fat, even at rest
- Greater strength for sports, exercise, daily activities
- Reduced risk of injuries with connective tissue and joint support
- Helps maintain bone density by applying mechanical load
- Supports immune function through its metabolic activity
- Contributes to more attractive body composition and physique
Optimizing lean muscle
To build or keep lean muscle:
- Follow a progressive strength routine with challenging weights
- Meet protein needs - shoot for 0.5-1 gram per pound of body weight daily
- Engage in HIIT and cardio for metabolic benefits
- Manage stress which causes muscle-wasting cortisol
- Consider hormone optimization - Hormone Health Clinic offers testing and personalized plans
The takeaway is that lean muscle greatly impacts health, function, metabolism, and longevity. Making it a priority with smart nutrition and training pays lifelong dividends. Reach out with any other questions!