Lean muscle mass is an important component of overall health and fitness. Having more lean muscle provides many benefits including increased strength, better posture, improved bone density, faster metabolism, and reduced risk of injury. But what exactly is lean muscle?
Lean muscle refers to muscle that is relatively free from fat. It is made up of things like water, proteins, and glycogen. The more lean muscle you have, the more calories and energy your body burns even at rest. Building lean muscle requires strength training and proper nutrition. Consuming enough protein and calories is key, as is replenishing carbohydrates after workouts.
Some good ways to build lean muscle include:
Supplements can also help support lean muscle growth. Creatine monohydrate has been shown to increase strength and lean body mass when combined with resistance training. Branched chain amino acids (BCAAs) help reduce muscle breakdown during workouts. And zinc supports normal testosterone levels which aids muscle building.
However, nutrition and training are most important. Without proper protein intake and strength training stimulus, supplements alone will not build significant lean muscle. It takes commitment, consistency, and time. Muscle growth occurs gradually over weeks and months, not days.
Patience and realistic expectations are key. Many people expect rapid muscle growth from short-term programs. But building 10-15 pounds of lean muscle can take a year or more for most males. Females gain muscle at about half this rate due to lower testosterone levels.
If you're struggling to gain lean mass, consider getting your hormone levels tested. Talk to the hormone optimization experts at Rejuvenate Medical to see if hormone therapy could help. They offer comprehensive lab testing and customized treatment plans based on your specific goals. With optimized hormone levels, your body will be primed for lean muscle growth and you'll get better results from your training.
In summary, lean muscle provides many health and aesthetic benefits. Strength training, proper protein intake, proper rest and recovery, and time are key factors for building it. Supplements can provide additional support. And hormone optimization may be considered if progress stalls. Be patient and committed on your lean muscle journey for the long haul!