Lean muscle mass - Vitality Clinic

What is Lean Muscle Mass?

Lean muscle mass refers to the amount of muscle on your body after subtracting body fat. It's the portion of muscle that is free of fat and non-contractile connective tissue.

Having more lean muscle:

• Helps boost your metabolism. Muscle burns more calories than fat, so more muscle = higher metabolism even at rest
• Supports fat loss. More calorie burn from muscle helps shed excess body fat
• Improves bone density. The pull of muscle on bone encourages bone growth
• Enhances athletic performance. Greater power, speed, and endurance

You can build lean muscle through:

Strength Training

• Lift weights targeting major muscle groups
• Focus on compound exercises like squats, deadlifts, rows, etc.
• Lift in the 6-12 rep range to fatigue muscles
• Allow for proper rest and recovery between sessions

Nutrition

• Eat enough protein - shoot for 0.5-1g per pound of body weight
• Consume a slight calorie surplus to fuel muscle growth
• Time protein intake and carbs to support workouts and recovery

Cardio

• Do 1-3 moderate cardio sessions per week
• Best options: running, cycling, swimming
• Helps improve fitness and body composition

Other Lifestyle Factors

• Get 7-9 hours of sleep per night
• Manage stress levels with relaxing activities
• Avoid smoking and limit alcohol intake

Tracking progress requires more than the scale. Use body tape measurements and DEXA scans to see muscle gain. Aim for 0.25-0.5% gain in total lean mass per week.

Be patient - lean tissues take months to build. But combining smart strength training, nutrition, cardio, and recovery sets you up for long-term gains in metabolism-boosting lean muscle!