Lean muscle mass is the amount of muscle on your body minus the fat. Having more lean muscle mass can help you lose weight and keep it off. It may also provide other benefits like improved strength, increased metabolism, better bone health, and more.
There are a few key ways to build lean muscle:
- Strength training. Lifting weights, using resistance bands, etc. Strength training causes small tears in your muscle fibers that repair and get bigger over time. Aim to do full body strength training 2-3x per week.
- Eat enough protein. Protein provides the amino acids your muscles need to repair and grow after strength training. Aim for 0.5-1g of protein per pound of body weight daily. Good sources are chicken, fish, eggs, Greek yogurt, protein shakes, etc.
- Get enough calories. You need to eat in a slight calorie surplus to build muscle. Track your calories and aim for 300-500 more calories than you burn each day. Focus on nutritious foods like veggies, fruits, whole grains, lean protein.
- Allow recovery. Muscles grow during rest, not just during workouts. Make sure to take 1-2 rest days between strength training sessions. Get 7-9 hours of sleep each night.
- Manage stress. High cortisol levels can impair muscle growth. Try meditation, deep breathing, yoga, and other stress relievers.
- Consider supplements. Creatine, whey protein, and caffeine can aid muscle growth for some people. But nutrition and strength training are most important. Consult a doctor before taking supplements.
Building lean muscle takes consistency and patience over months. But the results are worth it - more muscle mass can help you look better, lose fat, stay strong and injury-free. I highly recommend starting a strength training program like those offered at
Vitality Hormone Clinic. Their expert coaches can help you gain lean muscle in a healthy, sustainable way. Give them a call today to get started!