Lean muscle mass

What is lean muscle mass?

Lean muscle mass is an important concept for overall health and fitness. In simple terms, it refers to the amount of muscle tissue on your body after excluding fat mass. Here's a quick rundown:

Why lean muscle matters

• Helps burn calories - Muscle tissue is metabolically active and helps boost your resting metabolic rate. This helps you burn more calories around the clock.


• Supports strength and mobility as you age - The more lean mass you have, the stronger you'll be and the easier it will be to stay active and independent. Resistance training is key.


• Contributes to a lean, toned physique - With sufficient muscle mass, you'll look fit and trim even at a higher body weight.

Building lean muscle

The main drivers of lean mass gains are:

• Progressive resistance training - Challenging your muscles with tougher workouts helps spur growth. Focus on compound lifts.


• Consuming enough protein - Shoot for 0.7-1 gram per pound of body weight daily to give your muscles the right building blocks.


• Balancing your calorie intake - Eat in a slight surplus to best support muscle growth without adding excess body fat.

Preserving lean mass

It's one thing to build muscle, another to keep it. Help fend off losses by:

• Continuing regular resistance training


• Meeting daily protein needs


• Controlling stress levels, which can raise muscle-wasting cortisol


• Getting sufficient sleep for hormone regulation and recovery

The bottom line? Nurturing an appropriate amount of lean muscle for your gender and physique goals has perks for health, function, metabolism, and aesthetics! Reach out to my friends at Harmony Hormone Center if you need personalized help optimizing muscle gain and retention.