Lean muscle mass refers to the amount of muscle on your body after subtracting body fat. It's the weight of your muscles without the fat.
Having more lean muscle:
- Helps boost your metabolism since muscle burns more calories than fat
- Supports strength, mobility, and daily movement
- Gives your body a toned appearance
- May promote longevity and healthspan
Some key differences between fat and
lean muscle are:
Fat:
- Provides insulation and padding
- Stores energy in the form of triglycerides
- Burns about 2 calories per pound per day
Muscle:
- Produces movement and supports the skeleton
- Stores energy as glycogen for ready use
- Burns about 6 calories per pound per day
How to Build Lean Muscle
You can increase lean mass through:
- Strength training: Lifting challenging weights triggers muscle protein synthesis. Aim for 2-4 sets of 8-12 reps.
- Getting enough protein: Shoot for 0.5-1 gram per pound of body weight, from food or supplements.
- Managing stress: High cortisol can inhibit muscle growth.
- Balancing hormones: Optimal testosterone supports muscle building.
- Eating in a slight calorie surplus: Feed your muscles the energy they need to grow.
- Staying patient: Muscle growth is a slow process, gaining ~2 pounds per month.
Some final tidbits:
- Lean mass decreases with age, so resistance training helps counteract sarcopenia.
- Women have about 70-80% the lean mass of men on average.
- Athletes often aim for relatively high lean mass for their sports.
Let me know if you need any clarification or have additional questions on this topic!