Lean muscle mass - Revive Hormone Institute

What is lean muscle mass?

Lean muscle mass refers to the weight of your muscles without including any fat or water weight. Having an optimal amount of lean muscle is important for strength, mobility, and metabolic health.

When you strength train and eat enough protein, your body builds new muscle tissue. This helps increase your lean body mass. People with more lean mass tend to burn more calories even at rest. It also improves how your body uses nutrients and regulates blood sugar.

Some key benefits of building lean muscle include:

• Increased basal metabolic rate - More muscle = more calories burned
• Improved insulin sensitivity - Better blood sugar regulation
• Body composition changes - Loss of fat and gain of metabolically active tissue
• Injury prevention - Strong muscles protect joints and bones
• Athletic performance - Faster, stronger, with improved endurance

How Can I Build Lean Muscle?

The best ways to increase lean mass are:

• Strength training 2-3x per week to stimulate muscle protein synthesis
• Eating 0.5-1g of protein per pound of body weight per day
• Getting enough calories to be in a slight surplus to support muscle growth
• Prioritizing compound exercises like squats, deadlifts, rows, and presses

With consistent training, proper nutrition, and enough recovery, most people can gain 0.5-2 pounds of lean muscle per month.

Tracking progress with body composition testing can help ensure you're gaining mostly lean mass. DXA scans and hydrostatic weighting can give accurate lean body mass measurements.

Need Help Building Lean Muscle?

The hormone optimization experts at Revive Hormone Institute offer state-of-the-art body composition testing and craft customized nutrition and training programs to help clients gain lean muscle and improve their physiology.