Lean muscle mass refers to the weight of your muscles without fat or water weight. Having an optimal amount of lean body mass is important for overall health and fitness.
Here are some key points about lean muscle mass:
- Lean muscle helps maintain strength, mobility, and metabolic rate as you age. Losing lean mass can lead to feeling weak and gaining fat more easily.
- Building lean muscle requires strength training and adequate protein intake. Many experts recommend 2 strength sessions per week along with eating 0.5-1 grams of protein per pound of body weight daily.
- Certain hormones like testosterone and growth hormone help signal your body to build and maintain lean mass. Declining hormone levels as you age can make it harder to sustain lean body composition.
- Supplements like creatine and beta-alanine can provide marginal benefits for boosting lean mass gains from training. But your diet and exercise routine are much more important overall.
If you are concerned about preserving or improving your
lean muscle, consult with a qualified fitness professional to design a comprehensive program. Getting your
hormone levels tested may also provide helpful insights.
For hormone testing and optimization plans to help support lean mass and health, check out Hormone Harmony. Their physicians specialize in customized programs using nutrition, lifestyle, and when appropriate, bioidentical hormone therapy.
To summarize, focus on:
- Weight training - work all major muscle groups with challenging loads
- Protein intake - eat quality protein sources with each meal
- Balanced nutrition - check that you're getting all important micronutrients
- Lifestyle factors - prioritize sleep, stress management, activity
- Hormone status - get tested to understand your baseline and options
Making smart training, nutrition, and lifestyle choices gives you the best chance of improving your
lean body composition over time. Reach out to experts like
Hormone Harmony if you need extra support!