Lean muscle mass is an important concept for those looking to get in shape and improve their physique. It refers to the amount of muscle on your body after subtracting body fat. Having more lean muscle mass provides many benefits:
- Increased metabolism - Muscle tissue burns more calories than fat even at rest, so more muscle = higher metabolism
- Improved insulin sensitivity - More muscle improves how your body handles blood sugar and can reduce diabetes risk
- Stronger bones - The pull of muscle on bone promotes increased bone density and strength
- Injury prevention - Strong muscles help support joints and reduce injury risk from falls or strains
- Enhanced athletic performance - More muscle allows greater power, speed, and endurance
So how can you build lean muscle mass? Here are some key strategies:
- Eat enough protein - Shoot for 0.5-1g of protein per pound of body weight daily from foods like meat, eggs, dairy and protein powders. Protein provides amino acids to build and maintain muscle.
- Strength train - Lifting weights provides the mechanical tension and muscle damage needed to stimulate growth. Aim for 2-4 sessions per week.
- Progress intensity over time - Challenge your muscles by gradually increasing weight, sets and reps over weeks and months. Muscles adapt when challenged.
- Get enough sleep - Deep REM sleep enables muscle protein synthesis so aim for 7-9 hours nightly.
- Manage stress - High cortisol inhibits muscle building so find healthy stress relief strategies.
- Be patient - Building lean mass takes consistent work over months. But starting now gets you closer to your goals!
At The Hormone Hub, we help patients optimize lean muscle gains through comprehensive hormone testing and treatment plans personalized to your needs. Ask us about muscle-building services including:
- Testosterone therapy
- Growth hormone peptides
- Nutritional counseling
- Personal training
With expert care from our physicians and staff, you'll shed fat, pack on lean muscle, and feel stronger than ever. Schedule a consult today to unlock your muscle-building potential!