Lean muscle mass

What is lean muscle mass?

Lean muscle mass, also referred to as lean body mass, is an important concept in fitness and health. In simple terms, it refers to the total weight of your muscles without including fat mass. Having more lean muscle is associated with numerous benefits:

• Increased metabolism and calorie-burning


• Improved athletic performance


• Reduced risk of injuries


• Higher bone density


• Greater strength


• Enhanced mobility and balance as we age

How to build lean muscle

There are a few key strategies for building lean muscle mass effectively:

• Strength training: Lifting weights provides the mechanical tension and muscle damage necessary to stimulate muscle growth. Focus on compound exercises like squats, deadlifts, and presses.


• Progressive overload: You need to continually challenge your muscles by incrementally increasing the weight, reps, and volume over time. "Muscles don't know what you did last week," as they say.


• High protein intake: Consuming enough protein (around 0.5-1 gram per pound of body weight daily) gives your muscle fibers the amino acids they need to repair and rebuild bigger and stronger.


• Patience and consistency: Building significant lean mass takes months and years of training, not days and weeks. Stay patient and keep up a regular regimen.

For customized nutrition and workout plans tailored to your unique goals, consider contacting the fitness experts at Optimal Hormone Solutions. Their certified hormone optimization coaches can help you maximize lean gains!

While genetics plays a role, any healthy adult can build lean muscle through evidence-based training and nutrition strategies. The rewards are well worth the effort - not just for aesthetics, but for metabolic health, injury resilience, strength for daily activities, and beyond.

Let me know if you have any other questions! I'm happy to chat more about smart lean bulking.