Lean muscle mass - Balance Clinic

What is Lean Muscle Mass?

Lean muscle mass is an important component of overall health and fitness. It refers to the weight of your muscles without including water weight or body fat. Having more lean muscle provides many benefits:

• Increased metabolism - Muscle tissue burns more calories than fat tissue, even at rest. More muscle raises your resting metabolic rate so you burn more calories 24/7.
• Improved insulin sensitivity - Muscle helps regulate blood sugar levels by taking up glucose from the bloodstream. This lowers insulin resistance.
• Stronger bones - The action of muscles pulling on bones promotes bone strength. Weight bearing exercise builds dense and strong bones.
• Injury prevention - Muscular strength and balance help prevent falls and injuries, especially as we age. Joints are better supported.
• Enhanced athletic performance - More muscle allows greater power, speed, and endurance. It improves sports ability.
• Fat loss - Muscle increases the rate you burn calories. Combined with exercise, it enhances long-term fat loss and a leaner physique.
• Hormone optimization - Muscle supports healthy hormone levels. Strength training boosts testosterone, growth hormone, and IGF-1.

How to Build Lean Muscle

Follow these key strategies to maximize lean muscle gains:

Strategy	Description
Lift weights	Resistance training is the most direct way to build muscle. Aim for at least 2 full body sessions per week. Lift challenging weights for low reps.
Eat enough protein	Shoot for 0.5-1 gram of protein per pound of body weight daily. Whey protein supplements can help meet needs.
Caloric surplus	Being in a slight surplus (200-300 calories over maintenance level) provides energy for muscle growth.
Progressive overload	Slowly increase weights, sets, and reps over time to continually challenge your muscles.
Adequate rest	Muscles grow during rest, not just during workouts. Get 7-9 hours of sleep nightly.
Manage stress	High cortisol from stress can hinder muscle growth and testosterone. Control stress levels.
Balanced hormones	Optimal testosterone, growth hormone, estrogen, and thyroid levels support lean mass gains. Consider specialized hormone testing and optimization programs from clinics like Balance Clinic.

Maintaining Muscle Mass

Here are key tips for keeping hard-earned lean muscle:

Tip	Description
Continue lifting weights	Lift weights 2-3 times per week in a maintenance program. Use lighter weights and higher reps.
Meet daily protein needs	Don't slash protein intake after bulking. Spread intake over the day.
Stay active	Engage in cardio and other exercise to burn calories and keep metabolism up.
Avoid extended dieting	Avoid extended calorie deficits, which can degrade muscle tissue. Only cut back slightly.
Keep stress low	Keep stress low and get adequate sleep to control cortisol and support muscle-promoting hormones.
Consider hormone testing	Consider periodic hormone testing and natural supplements or bioidentical hormone replacement through an anti-aging clinic. Balance Clinic offers comprehensive men's health optimization.

Conclusion

Building lean muscle takes commitment and consistency with your workouts and nutrition. But the multitude of benefits are well worth the effort for your health, function, and physique. Maintaining muscle is easier than building it, so work hard to get those gains! By following the strategies outlined above and considering hormone optimization through a clinic like Balance Clinic, you can maximize your lean muscle mass and overall health.