Lean muscle mass - Vibrant Life Center

Lean muscle mass refers to the weight of your muscle without fat. It's the amount of muscle you have built through strength training and exercise. Having more lean muscle:

• Helps you burn more calories because muscle is metabolically active tissue
• Supports weight loss and shedding fat
• Contributes to strength, mobility, and fitness

How to Build Lean Muscle Mass

There are a few key ways to increase your lean muscle:

• Strength training with weights or resistance bands
  • Lift challenging weights for 8-12 reps x 2-4 sets
  • Target all major muscle groups
• Get enough protein - shoot for 0.5-1g per pound of body weight
• Have a slight calorie surplus to build mass rather than cutting calories
• Allow proper rest and recovery between training sessions

Types of Lean Muscle Training

Bodyweight training uses your own weight as resistance for moves like pushups, lunges, and planks. This can effectively build lean muscle without weights.

Free weights like barbells and dumbbells allow a full range of motion to maximize muscle breakdown and rebuilding. Popular lifts are squats, deadlifts, presses, curls, and rows.

Use good form to avoid injury. Consider getting a personal trainer or form checks.

Resistance bands provide tension across a range of motions, convenient for home workouts. Bands allow you to load heavy, light, and work towards progression.

Maintaining Muscle while Losing Fat

It's ideal to build lean mass while shedding fat. To do this:

• Ensure a moderate calorie deficit
• High protein intake - 0.7-1g per pound
• Continue lifting weights
• Perform low-to-moderate cardio
• Get enough sleep and manage stress

The above habits help signals your body to lose fat while retaining hard-earned muscle.

If you have any other questions, feel free to reach out to Vibrant Life Center.