Athena Vale
Lean muscle mass is the amount of muscle that makes up your body composition. It is the muscle that powers your movements, enables you to tackle daily tasks, and contributes to your overall physical capabilities. Lean muscle mass is associated with your Basal Metabolic Rate (BMR), which is the amount of calories you burn at rest. The greater the amount of lean muscle mass, the greater your BMR will be, helping to avoid calorie imbalances and obesity. Lean muscle mass can be increased through resistance training, which triggers two complementary growth pathways—one that increases the density of contractile proteins and another that expands the energy-holding fluid inside muscle cells.
| Characteristics | Values |
|---|---|
| Definition | Lean muscle refers to skeletal muscle tissue (the contractile fibres that power every move you make), considered separately from body fat. |
| Appearance | Lean muscle gives your body a leaner, more toned appearance. |
| Weight Loss | Lean muscle can help with weight loss by burning more energy during and after exercise. |
| Muscle Loss | Lean muscle can prevent muscle loss in the future. |
| Muscle Gain | Lean muscle can be gained through resistance training, which increases bone density and bone strength. |
| Muscle Maintenance | Lean muscle can be maintained through cardio and mobility work. |
| Muscle Composition | Lean muscle has a higher ratio of muscle mass to fat. |
| Muscle Efficiency | Lean muscle is more efficient than regular muscle, which may include a mix of muscle tissue and fat. |
| Muscle vs. Fat | Muscle takes up less space than fat. |
| Muscle and Metabolism | Lean muscle is a metabolic powerhouse, burning more calories than fat tissue, even at rest. |
| Muscle and Blood Sugar | Lean muscle regulates blood sugar levels by enhancing the body's insulin sensitivity. |
| Muscle and Immunity | Lean muscle contains important immune cells and proteins that defend the body against infections and illnesses. |
| Muscle and Age | Lean muscle mass declines with age, but this process can be slowed through resistance training. |
| Muscle and Diet | Lean muscle can be supported by adequate protein, calories, and hydration. |
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What You'll Learn
Resistance training
At the cellular level, resistance training triggers two complementary growth pathways: one that increases the density of contractile proteins and another that expands the energy-holding fluid inside muscle cells. A balanced program targets both pathways with heavy compound lifts (3-6 reps) and moderate-volume hypertrophy work (8-15 reps).
Research has shown that we lose muscle mass as we age, but resistance training can slow this process. It can also help prevent muscle loss during weight loss. For example, a study found that branched-chain amino acid supplementation and resistance training maintained lean body mass during a caloric-restricted diet.
Additionally, studies have shown that increasing resistance training volume over time during caloric restriction may help reduce muscle atrophy in both male and female athletes. This is because resistance training volume is a well-known anabolic stimulus.
To build lean muscle, it is recommended to incorporate resistance training 2-4 times per week, focusing on compound moves such as squats, presses, and rows. It is also important to cycle rep ranges, as heavy sets build myofibrillar density, while moderate volumes maximize sarcoplasmic growth and caloric burn.
It is worth noting that training with lighter loads and more repetitions can be just as effective as training with heavy weights and fewer reps. This means that bodyweight exercises such as squats and lunges can be a great way to build strength and lean muscle without the need for gym equipment.
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Diet and nutrition
To optimise lean muscle mass, it is crucial to consume adequate protein. Protein contributes to muscle growth and repair, and it is recommended to spread protein intake across meals to maximise muscle protein synthesis. For example, aiming for 4-5 meals with 20-40 grams of protein each can help achieve this. Additionally, creating a mild calorie deficit or controlled surplus is advisable, as crash diets can lead to muscle loss while huge surpluses result in increased fat storage.
Genetics and age also influence lean muscle mass. After the age of 30, muscle mass naturally declines, making resistance exercise and protein intake even more vital for preservation and growth. Furthermore, hormones such as testosterone, growth hormone, and insulin play a regulatory role in muscle protein synthesis, emphasising the importance of balanced hormone levels.
While building lean muscle mass, it is important to stay hydrated. Water is a major component of lean body mass, and muscle itself contains a significant amount of water. However, it is worth noting that a sudden increase in lean body mass may be due to fluctuations in body water rather than muscle gain.
In summary, a well-rounded diet that includes sufficient protein, calories, and hydration supports the development and maintenance of lean muscle mass. By focusing on these nutritional aspects and incorporating resistance training, individuals can effectively work towards their fitness and health goals.
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Cardio and mobility exercises
Lean muscle refers to skeletal muscle tissue, which is considered separately from body fat. In other words, it is the active tissue that powers every move you make. To build lean muscle, you need to add some form of cardio to your routine to burn body fat and build lean muscle.
Cardio Exercises
Cardio exercises can be done in two simple forms: steady-state cardio and high-intensity interval training (HIIT).
- For steady-state cardio, you can start with 20-minute sessions, four times a week, and gradually increase the frequency and duration.
- For HIIT, you can do sprint work, which involves short bursts of all-out effort followed by short rest periods. For example, you can set a treadmill to the highest possible incline and increase the speed so that you have to sprint. Run for 10 seconds, then stand on the rails for 30 seconds, and repeat until you're exhausted.
It is important to note that you should not overdo cardio, as it can lead to fatigue and potential injury. Consistency in your training and diet is key to building lean muscle.
Mobility Exercises
Mobility exercises are crucial to improving your overall strength and range of motion. They help keep your joints lubricated and moving freely, reducing the risk of injury. Here are some examples of mobility exercises:
- Starting in a plank position, bring your right foot outside your right hand. Push your hips forward and squeeze the glute of the left leg. Repeat on the opposite side.
- Place one knee on the ground and the other foot planted in front of you in a lunge. Push your hips forward and squeeze the glute of the back leg. For an extra stretch, raise your arm on the same side as the back leg and lean slightly inward to open up the hip. Repeat on the other side.
- From a plank position, bring your right foot up to place it outside your hand.
Mobility exercises can be done as a warm-up or cool-down routine, and they can be practiced daily. They help improve your flexibility, coordination, and stability, enhancing your overall athletic performance.
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Bone strength and density
Lean muscle refers to skeletal muscle tissue, or the contractile fibres that power every movement you make. It is considered separately from body fat. In other words, it is the active tissue that lifts your groceries, propels your weekend 5K, and burns calories even while you are at rest.
Bones are made up of living tissue. They get stronger when you use them. Weight-bearing exercises, such as running and jogging, are ideal for strengthening bones. Weight-bearing exercises are also essential for teens to build bone density and strength. For adults, bone density can increase by 1 to 2%, but only in the area of the skeleton that is stressed, and this improved density will be lost if the loading exercise isn't continued.
To maintain bone density, adults should do 30 minutes of weight-bearing activity, four or more days a week. Short bursts of activity are ideal for bones, such as running and then jogging, or jogging and then walking. Dancing is also a good example of a bone-strengthening exercise, as it involves a range of movements, in different directions and at different speeds.
Strength training can also help build bone density. This includes free weights, weight machines, or resistance bands. Strong muscles lead to strong bones, and can help minimise the risk of fracture due to osteoporosis. Osteoporosis is a condition that weakens bones over time, making them more susceptible to breaking. Research shows that strength training can play a role in slowing bone loss and can even build bone.
Bodyweight exercises are also an option for building muscle and bone density. This includes squats, lunges, and yoga.
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Body composition
Lean muscle refers to skeletal muscle tissue, or the contractile fibres that power your movements and enable you to perform daily tasks. It is considered separately from body fat. In other words, it is the active tissue that allows you to lift, move and function effectively.
Lean muscle mass is the amount of muscle that makes up your body composition. Two people might look similar or weigh the same, but one could have a much larger muscle mass and the other a lower muscle mass. Lean body mass is the total weight of your body minus fat mass, or "fat-free mass". It is made up of three components, two of which are water. The rest is known as "dry lean mass", which includes bone minerals, protein content, etc.
The amount of lean muscle mass you have contributes to your overall lean body mass, which is critical for building a healthy life over the long term. Lean body mass is associated with your Basal Metabolic Rate (BMR), the amount of calories you burn at rest. The greater your lean body mass, the greater your BMR, and the more energy you will expend while at rest, helping to avoid calorie imbalances and obesity. Lean muscle also contains important immune cells and proteins that defend your body against infection and illness, and it plays a crucial role in regulating blood sugar levels, reducing the risk of type 2 diabetes.
To increase lean muscle mass, you need to include specific types of exercise in your routine, such as resistance training, which increases skeletal muscle mass. Research has shown that training with lighter loads and more repetitions is just as effective at building muscle as training with heavy weights and fewer reps. However, it is important to note that big lean mass gains, when they occur quickly, are often due to increases in body water, so it is difficult to say how much any gain in lean body mass is due to skeletal muscle mass without using tools like DEXA scans, which give precise body fat, muscle, and bone density metrics.
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Frequently asked questions
Lean muscle refers to skeletal muscle tissue, or the contractile fibres that power your movements. It is the active tissue that helps you lift, move and function effectively.
Building lean muscle is often the goal for those looking to optimise their health and fitness. Resistance training is a proven way to build lean muscle, as it increases bone density and skeletal muscle mass. This can be done with light weights and more repetitions, or heavy weights and fewer reps.
Lean muscle helps protect against osteoporosis and frailty in later life, as it increases bone strength. It also burns more calories than fat tissue, helping to maintain or lose weight. Lean muscle also plays a crucial role in regulating blood sugar levels, reducing the risk of type 2 diabetes.
