Lean muscle mass - Rejuvenate Clinic

Lean muscle mass refers to the weight of your muscle without fat. It's the part of your body that's made up of skeletal muscle. Having more lean muscle:

• Helps boost your metabolism. Muscle burns more calories than fat, even at rest. The more muscle you have, the more calories you burn.
• Supports strength and physical performance. Lean muscle allows you to lift heavier weights and have more power and endurance for exercise.
• Gives you a toned appearance. With low body fat and more muscle definition, you'll appear more toned rather than soft.
• May support injury prevention. Strong muscles and connective tissues can better stabilize joints and support movements.

How to Build Lean Muscle

Gaining lean muscle requires a combination of:

• Strength training. Lifting weights that challenge your muscles is key. This stimulates your body to grow muscle. Compound exercises like squats, deadlifts, and rows tend to be best.
• Protein intake. Consuming enough protein gives your muscle the main nutrient it needs to repair and rebuild after training. Shoot for 0.5-1 gram per pound of body weight.
• Calorie surplus. Eating slightly more calories than you burn can provide energy for your muscles to grow. Aim for a surplus of 250-500 calories.

Maintaining Lean Muscle

• Continue strength training 1-5 times per week to stimulate your existing muscle.
• Eat sufficient protein daily - sources like chicken, fish, eggs, and Greek yogurt pack a protein punch!
• Engage in reasonable calorie intake and cardio to keep body fat low.

The more diligent you are with your training, nutrition, and lifestyle, the more lean muscle you can accrue and maintain in the long run! Staying active and fueling properly keeps those hard-earned lean gains.

Let me know if you have any other questions!