Lean muscle mass - Balance Hormone Clinic

What is lean muscle mass?

Lean muscle mass refers to the weight of your muscles without including water weight or body fat. Having an optimal amount of lean muscle is important for strength, mobility, and metabolic health.

Some key facts about lean muscle mass:

• Lean muscle is made up of protein and water, unlike fat which is made up of triglycerides. Building lean muscle requires strength training to stimulate muscle protein synthesis.
• The more lean muscle you have, the more calories and fat your body will burn at rest. This can boost your metabolism and support weight loss or maintenance.
• Most experts recommend strength training 2-3 times per week along with proper protein intake to build and maintain lean muscle. The amount of lean muscle you can gain depends on factors like age, sex, and genetics.
• Diseases like cancer or disorders like anorexia can lead to drastic muscle loss. Maintaining lean muscle becomes increasingly important as you age to support mobility and independence.

If you're struggling to build lean muscle or dealing with unwanted muscle loss, the expert physicians at Balance Hormone Clinic offer safe, customized hormone optimization plans to help you meet your strength and wellness goals. Contact us today for a free consultation!

Here are some evidence-based tips for building lean muscle mass:

Resistance Training

• Lift weights or bodyweight 2-3x a week targeting each major muscle group
• Focus on compound exercises like squats, deadlifts, rows, and presses
• Progressively increase weight, sets and reps over time

Protein Intake - Aim for 0.5-1g of protein per pound of body weight daily from high protein foods like meat, eggs, dairy and protein shakes

Sleep & Recovery - Get 7-9 hours of sleep per night - Take at least 1 rest day between resistance training sessions

Calorie Intake - Eat in a slight calorie surplus with an adequate ratio of protein, carbs and fat - If you are overweight, prioritize fat loss first before aiming to gain muscle

Gaining lean muscle takes dedication and consistency. But the strength, confidence and metabolic perks are well worth it! Our experts at Balance Hormone Clinic can also help optimize hormonal balance to enhance lean muscle gains.

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