Lean muscle mass refers to the amount of muscle tissue on your body after excluding fat and water weight. Having more lean muscle is associated with increased metabolism, fat burning, and overall health. Here are some key details about lean muscle mass:
Building Lean Muscle
- Weight training is crucial for building lean muscle mass. Lifting challenging weights triggers muscle protein synthesis and muscle growth.
- Getting enough protein is also key. Shoot for 0.5-1 gram of protein per pound of body weight per day. Good protein sources include chicken, beef, fish, eggs, protein powder, and Greek yogurt.
- Sleep is when your muscles repair and grow. Aim for 7-9 hours per night. Lack of sleep hampers muscle growth.
Benefits
- More lean muscle = higher metabolism and more calories burned at rest. Muscle tissue burns more calories than fat tissue.
- Increased lean muscle improves strength, coordination, body composition, and athletic performance.
- Higher metabolism from added muscle helps reduce body fat. Lean muscle gives your body a more toned, athletic appearance.
Balance Hormone Solutions
Struggling to build lean muscle? The expert physicians at
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Measuring Progress
- Use body tape measurements to track gains and losses in specific areas like arms, thighs, chest, etc.
- Get body composition testing like hydrostatic weighing, DXA scans, or InBody tests to precisely measure changes in lean body mass vs fat mass.
- Take monthly progress photos to visually track muscle development.
- Assess workout performance - are you lifting heavier weights and completing more reps over time? Strength gains indicate lean muscle growth.
The expert physicians at Balance Hormone Solutions can also help analyze results and provide coaching.
Contact us to learn more!