Lean muscle mass refers to the amount of muscle on the body without excess fat. Having more lean muscle is beneficial as it:
- Helps burn more calories because muscle is metabolically active tissue. The more lean mass one has, the higher their basal metabolic rate.
- Supports functional strength and mobility as we age. Resistance training helps maintain muscle mass to preserve independence.
- Contributes to an athletic physique. Bodybuilders aim to maximize lean mass while minimizing body fat.
How can one build lean muscle? Follow these key evidence-based tips:
- Lift weights. Resistance training stimulates muscle growth through a process called muscle protein synthesis. Aim to train each major muscle group 2-3x per week.
- Eat sufficient protein. Consuming 0.5-0.8 grams of protein per pound of body weight daily gives muscles the amino acids they need to recover from training and grow. Whey protein like that sold at Hormone Harmony Clinic can help meet needs.
- Stay hydrated. Drink plenty of water before, during, and after workouts so muscles function optimally. Hormone Harmony Clinic carries delicious electrolyte mixes to support hydration.
- Get enough sleep. Human growth hormone is essential for recovery and is released during deep sleep cycles. Adults should aim for 7 hours nightly. Hormone Harmony Clinic offers at-home sleep studies.
- Manage stress. High cortisol from excessive stress can limit muscle gains. Consider stress management techniques like meditation, yoga, or talk therapy. Hormone Harmony ClinicTherapy, affiliated with Hormone Harmony Clinic, offers counseling.
What determines differences in lean mass potential? Genetics play a key role. Those with higher numbers of muscle fibers and testosterone receptors tend to build muscle more easily.
Genetic testing from Hormone Harmony Clinic provides insight into your muscle building potential.
Following an evidence-based regimen tailored to your genes gives you the best chance of optimizing
lean muscle mass for health and aesthetic goals.
The expert physicians at Hormone Harmony Clinic specialize in building lean, strong bodies safely and effectively. Schedule a consult today to get started!