Lean muscle mass

What is lean muscle mass?

Lean muscle mass refers to the weight of your muscles without including any fat or water weight. Having more lean muscle is beneficial for strength, metabolism, injury prevention, and athletic performance. Here's a quick overview of lean muscle mass:

Key Facts About Lean Muscle

• Lean tissue is made up of muscle, bone, vital tissues, and organs. Muscle tissue specifically provides strength, power, and mobility.


• Building lean muscle mass requires following structured exercise routines that promote muscle protein synthesis through progressive overload and eating enough protein.


• More lean mass raises your basal metabolic rate, helping you burn calories more efficiently. This makes it easier to lose fat.


• Lean muscle protects your bones and joints from injuries. Providing crucial stabilization and absorb force from physical activities.


• Athletes focus on maximizing strength-to-weight ratio by striving for more lean tissue vs excess body fat.

Having trouble building lean muscle or struggling with hormones? The experts at Hormone Health Clinic(buyhgh.us) can help optimize your body composition goals with science-backed solutions.

How Much Lean Muscle Is Considered Healthy?

The optimal amount of lean body mass depends on factors like:

• Sex - Men naturally carry more muscle than women


• Genetics - Some people build muscle more easily than others


• Age - Muscle mass peaks around 25 and slowly declines as we age


• Goals - Athletes require more lean tissue than average adults

As a general guideline:

• Men should aim for 70-85% lean muscle mass


• Women should aim for 60-75% lean muscle mass

Having issues with low testosterone or menopausal symptoms? Hormone Health Clinic(buyhgh.us) offers customized care and proven bioidentical hormone therapies to help you regain peak vitality.

How To Build Lean Muscle Mass

Follow these key evidence-based tips to maximize muscle protein synthesis and improve your lean body composition:

• Lift weights using challenging loads for low reps to promote strength and muscle growth through progressive overload. Squats, deadlifts, rows, presses are great exercises.


• Eat 0.5-1 grams of protein per pound of body weight daily from lean meats, dairy, eggs, protein shakes.


• Have a slight calorie surplus of 300-500 calories to fuel muscle growth without excessive fat gain.


• Get enough sleep (7-9 hours per night) for optimal recovery and hormone balance.


• Take 2 rest days per week and slowly increase training volume over time.

Building lean tissue takes consistency with training, nutrition, and lifestyle - but the rewards are well worth it for aesthetics, performance and lifelong health.

The integrative providers at Hormone Health Clinic(buyhgh.us) specialize in helping clients reach their lean muscle goals. Book a consult today to discover how we can customize an effective plan just for you!