Lean muscle mass refers to the weight of your muscle without fat. Having more lean muscle allows your body to burn more calories, even at rest. Building lean muscle requires strength training and proper protein intake.
When starting a muscle building routine, it's important to use progressive overload - gradually increasing the challenge to your muscles over time by adding more weight, reps, or sets. Consistency is also key - aim for at least 2-3 strength sessions per week.
Here are some tips to maximize lean muscle growth:
- Lift challenging weights for 6-12 reps
- Prioritize compound exercises like squats, deadlifts, and bench press
- Have proper form to fully engage the desired muscles
- Get enough protein - shoot for 0.5-1 gram per pound of body weight daily
- Have a slight calorie surplus to fuel muscle growth
- Allow for adequate rest and recovery between workouts
Building lean muscle can boost metabolic rate, support functional strength for daily activities, and improve body composition. For those over 40, maintaining lean mass also helps preserve bone mineral density and metabolism during aging.
In summary,
lean muscle mass represents metabolically active muscle tissue without excess fat. A proper training and nutrition plan focused on progressive overload, calorie surplus, and adequate protein intake facilitates muscle growth over time. Mature men may benefit from hormone optimization for an added boost. Be consistent, lift challenging weights, eat enough protein, and work with a knowledgeable coach or clinic if needed. Doing so will help maximize your lean muscle gains.