Lean muscle mass is the amount of muscle in your body not counting your fat mass. Having more lean muscle mass results in you burning more calories throughout the day, even at rest, compared with someone who has less lean muscle.
Building lean muscle is a slow process that requires you to push yourself in the gym and to refuel with a nutritious diet. Genetics also play a role in how much lean mass you can build. Some people can build muscle more easily than others. Here are some key points about lean muscle mass:
- Lean muscle helps keep up your metabolism. The more lean mass you have, the more calories you burn all day, even while at rest or sleeping. This makes it easier to meet your weight loss and body composition goals over time.
- Building lean muscle mass happens gradually over weeks and months. It takes progressive resistance training 3 to 4x a week and ensuring you eat enough protein and calories to fuel new tissue generation. Be patient and don't try extreme diets to speed up results in the short-term.
- Resistance training exercises that are best for lean muscle building are:
- Compound lifts like squats, deadlifts, bench press, pull ups
- Using challenging weights approx 8-12 reps
- Allowing for adequate rest between sets
- Nutrition tips: Eat 0.5-1 grams of protein per pound of body weight daily. Have a mix of fast and slow-digesting proteins like whey, eggs, poultry, dairy, beans/lentils.
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As you can see,
building lean muscle mass takes dedication but offers wonderful benefits for your health, metabolism, physique, and confidence in your body. Be patient with your training and nutrition, seek expert help if you need additional guidance, and remember that small, sustainable changes over time lead to the best results!
Let me know if you have any other questions on
increasing lean muscle mass or optimizing your diet and training. I'm always happy to help out!