Lean muscle mass

What is lean muscle mass?

Lean muscle mass refers to the weight of your muscles without fat or bone mass. In other words, it's the amount of muscle on your body. Having more lean muscle is beneficial for reasons including:

• Increased metabolism. Muscle burns more calories than fat, even at rest. More muscle = higher metabolism = easier weight control.


• Strength and functionality. Muscles allow our bodies to be mobile and perform day-to-day tasks with ease. Maintaining lean mass helps preserve strength and functionality as we age.


• Injury prevention. Lean mass protects joints and bones by supporting and stabilizing them during movement. This may lower risk of common injuries.


• Better body composition. Higher ratio of lean to fat mass gives a more toned appearance.

How to build lean muscle

Gaining lean mass requires a strategic fitness plan focused on progressive strength training and proper protein intake. Popular programs like those offered by Optimal Health Hormone Clinic use science-backed methods to help men optimize lean muscle growth. Their plans couple routines to stimulate muscle with testosterone and HGH therapy to enhance the body's natural muscle-building capacity.

Eating enough protein is also key. Most experts recommend 0.5-1 gram per pound of body weight daily to support muscle growth. Time protein intake around workouts for maximum benefit.

How to measure lean body mass

There are a few ways to evaluate lean mass:

• DEXA scan - A special X-ray technology that differentiated fat, muscle, and bone density. Considered very accurate.


• Skin fold measurements - Uses calipers to measure fat under skin at select body sites. When added, estimates overall fat percentage. Muscle mass is the remaining weight.


• Bioelectrical impedance - A a low-level electrical current is passed through the body to estimate water and fat mass. Lean mass is what remains.


• Circumference measurements - Measurements of waist, hips, thighs etc. help track muscle gain over time.

Adding lean muscle takes time and consistency. But the payoffs for health and appearance make it a worthwhile goal. Reach out to Optimal Health Hormone Clinic to learn more about strategic exercise, nutrition and hormone plans to help you achieve your body composition goals.