Lean muscle mass - Vitality Medical

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 mass provides several benefits:

• Increased metabolism - Muscle tissue burns more calories than fat even when at rest. The more muscle you have, the more calories you'll burn.
• Improved strength - More muscle allows you to lift heavier weights and perform better physically.
• Injury prevention - Strong muscles help support joints and reduce injury risk.
• Better appearance - Muscle gives shape and curves instead of soft fat. Many find a toned body more attractive.

How Can You Build Lean Muscle?

There are a few key strategies to increase lean mass:

• Strength training - Lifting weights provides resistance that causes muscles to grow bigger and stronger. Target all major muscle groups.
• Eat more protein - Consuming more high-quality protein gives your body the fuel it needs to add muscle. Shoot for 0.5-1 gram per pound of body weight.
• Allow recovery - Rest days are crucial to repair damaged muscle fibers so they grow back bigger. Get at least 7 hours of sleep nightly.

What's the Best Approach?

The most effective muscle-building program incorporates:

• Compound lifts like squats, deadlifts, rows, and presses
• Progressive overload - slowly increasing weight, reps, or sets over time
• High intensity - training to momentary muscle fatigue/failure
• Full body or split training 4-5 days a week
• Sufficient calorie intake to support muscle growth

Be patient as gaining noticeable muscle takes consistent training and nutrition over months. Adjust your program based on your changing strength and recovery capacity.

What About Supplements?

While supplements like protein powder can help you meet daily protein goals, they aren't necessary to build muscle with proper nutrition. Create a mild calorie surplus, eat sufficient protein from whole foods sources, stay consistent with your workouts, and be patient - the lean muscle will come!

Let me know if you have any other questions!