Lean muscle mass - Restore Health Clinic

Lean Muscle Mass: The Key to a Healthy and Fit Physique

Lean muscle mass refers to the weight of your muscle without fat. It's the amount of muscle you have on your body. Having more lean muscle:

• Helps you burn more calories because muscle is metabolically active tissue. This can aid weight loss and maintenance.
• Supports strength, mobility, and daily activities. The more muscle you have, the less prone you may be to injuries.
• Contributes to an athletic physique. Muscle gives shape and definition.

Ways to Build Lean Muscle

You can increase lean muscle through:

• Strength training: Lifting weights is the most direct way to build muscle. Focus on compound exercises like squats, deadlifts, and rows that work multiple major muscle groups. Lift challenging weights in the 6-12 rep range for muscle growth.
• Eating enough protein: Aim for 0.5-1 gram of protein per pound of body weight daily. Foods like chicken, fish, eggs, and Greek yogurt provide protein to support muscle building.
• Getting enough calories: Don't eat in too big a deficit, or your body may break down muscle for energy. Choose a modest 250-500 calorie deficit.

Tracking Progress

To track lean muscle gains, use:

• Body measurements: Measure chest, arms, waist, hips, and thighs. Muscle gain will increase these measurements.
• Body fat percentage: Get a DEXA scan or use calipers to track fat vs lean mass. Decreasing fat and increasing lean mass = you're adding muscle.
• Before/after photos: Visual changes in muscle shape, separation, vascularity indicate you're building muscle.

Maintaining Muscle

Once you build lean muscle, keep it through:

• Ongoing strength training to stimulate your muscles
• Adequate protein and calorie intake
• Lifestyle factors like sleep, stress management, and recovery techniques

In summary, lean muscle mass represents the non-fat weight of your muscles. Building lean muscle provides benefits for health, body composition, and performance. Use strength training, proper nutrition, and tracking methods to maximize and maintain muscle gains over time. Visit Restore Health Clinic for professional guidance on optimizing your lean muscle mass.