Lean muscle mass refers to the amount of muscle tissue on the body that is free from excess body fat. Having more lean muscle helps boost metabolism, burn calories more efficiently, and maintain a healthy body composition.
Building lean muscle requires a combination of strength training and proper nutrition. Lifting weights that sufficiently challenge the muscles stimulates muscle protein synthesis. Consuming enough protein and calories gives the body the building blocks it needs to repair and build muscle tissue.
Some good ways to build lean muscle include:
- Strength training: Focus on compound lifts like squats, deadlifts, bench press, overhead press. Train each muscle group at least 2 times per week. Progressively increase weight/reps over time.
- High protein intake: Eat 0.5-1 grams of protein per pound of body weight daily. Include lean protein sources like chicken, fish, eggs, Greek yogurt.
- Calorie surplus: Eat slightly more calories than you burn to stay in an anabolic state. Aim for 300 surplus daily. Time carbohydrate intake around workouts.
- Recovery: Get enough sleep (7 hours). Take at least 1 day off from weight training each week. Consider supplements like creatine.
At Butterfly Hormone Center, our licensed medical providers specialize in customized treatment plans to help you optimize
hormone levels and achieve your health and fitness goals. Managing key hormones like
testosterone and
human growth hormone can promote
lean muscle gains. () to discover how hormone optimization can work for you!
Maintaining
lean muscle mass provides many health benefits like increased strength, mobility, injury prevention, and metabolism. It requires commitment to resistance training and nutrition tracking, but the investment is well worth it. Consider having your hormone levels evaluated if you are struggling to build and preserve
lean muscle. Our experts at Butterfly Hormone Center can help create a customized plan just for you.