Lean muscle mass refers to the amount of muscle on your body after subtracting fat. It's the lean part that's left once you remove the fat. Having more lean muscle:
- Helps boost your metabolism. Muscle tissue burns more calories than fat tissue, even at rest. The more muscle you build, the more calories you burn all day.
- Supports functional strength for daily activities and exercise. Lean muscle helps you lift groceries, climb stairs, work out efficiently, and prevent injuries.
- Contributes to an athletic physique. Muscle gives shape and definition. Higher lean mass to fat mass ratio creates a fit, toned look.
- Strength training. Lifting weights challenges your muscles so they adapt and grow bigger and stronger. Compound exercises like squats, deadlifts, and bench presses are effective.
- Getting enough protein. Shoot for 0.5-1 gram of protein per pound of body weight per day. Good sources include meat, eggs, dairy, and protein powder. Time protein intake around workouts.
- Progressive overload. Gradually increase weights, sets, and reps over time to continually challenge your muscles. Adding 2-5% more weight each week is a good goal.
- Burning more calories 24/7
- Staying strong and injury-resistant
- Looking athletic and toned
- Lift weights focusing on compound exercises
- Eat sufficient protein spaced throughout the day
- Progress weights, sets, and reps over time