Lean muscle mass - Hormone Balance Clinic

Lean muscle mass refers to the weight of your muscles without including any fat or water weight. Having more lean muscle is beneficial for strength, metabolism, injury prevention, and aesthetics. Some key points about lean muscle mass:

• It's made up of protein and water, but contains little to no fat. Muscle is more dense than fat, giving you that toned appearance even at higher body weights.
• Building lean muscle mass comes from strength training, eating adequate protein, and staying hydrated. Lifting weights provides the stimulus for muscle growth better than cardio.
• More lean mass boosts your resting metabolic rate. Muscle tissue burns more calories for energy, helping you lose fat. A higher ratio of muscle to fat gives the appearance of leanness.

Why is lean muscle mass beneficial?

• Strength - Muscle mass enables you to produce more force and handle heavier weights. This leads to better performance in sports or daily activities.
• Injury prevention - Strong muscles stabilize joints and support your frame, acting as a shield from falls or impact. This protects your bones and connective tissue.
• Metabolism - Pound for pound, lean muscle burns more calories than fat for energy. This makes it easier to lose fat when building muscle.
• Health - Greater lean mass has been linked to lower risks for diabetes, heart disease, stroke, and other chronic illnesses. It supports metabolic health.
• Body composition - More lean mass gives you that firm, toned look at any weight. It allows you to fit in smaller clothing sizes for better aesthetics.

How can you build more lean muscle mass? Here are 3 evidence-based tips:

1. Lift weights 2-3x per week for major muscle groups like your legs, back, chest, shoulders, and arms. Compound lifts like squats, deadlifts, and presses are best to stimulate growth through resistance.
2. Eat 0.5-1 gram of protein per pound of your goal body weight per day. Include protein sources like meat, eggs, dairy, protein powder, nuts, seeds, beans, and more with every meal to support muscle protein synthesis.
3. Stay hydrated daily and sleep 7-9 hours per night. Drinking enough water and getting quality rest allows your body to fully recover and adapt to strength training.

Building lean muscle takes consistency with heavy lifting, proper protein intake, and lifestyle factors like sleep and hydration. But the payoff is huge. More muscle mass means looking better, lifting heavier weights, having more endurance and stamina, staying metabolically healthy, and enjoying an enhanced overall quality of life.