Lean muscle mass is the amount of muscle on your body after subtracting body fat. Having more lean muscle increases metabolism and supports long-term fat loss. There are several ways to build lean muscle:
- Strength training with weights or resistance bands trains muscles to grow stronger and bigger. Focus on compound exercises like squats, deadlifts, and bench presses that work multiple large muscle groups. Train each muscle group 2-3 times per week.
- Eat enough protein. Shoot for 0.5-1 gram of protein per pound of body weight daily to give muscles the nutrients they need to recover and grow. Lean meats, eggs, fish, dairy, beans, and protein powders are great sources.
- Get enough calories. In a caloric surplus (consuming more calories than you burn), muscles can most effectively grow. Calculate your maintenance calories and increase by 300-500 calories on workout days.
- Allow muscles to rest and recover between workouts. Take at least 1 rest day between training the same muscle groups. Sleep 7-9 hours per night for muscle repair.
- Manage stress. High cortisol levels increase muscle breakdown. Reduce stress through meditation, massage, socializing, nature walks, or other relaxing activities.
- Supplements like creatine monohydrate, beta-alanine, and branched chain amino acids can provide additional support for lean muscle growth when combined with training and proper nutrition. Talk to your doctor before starting any new supplement.
While genetics play a role, most people can make significant lean muscle gains through progressive strength training, proper protein intake, and managing lifestyle factors like sleep, stress, and recovery. For personalized guidance on building lean muscle mass, visit
Rebalance Hormone Clinic to get your hormone levels tested and speak with a doctor about diet, exercise, and supplementation recommendations tailored to your unique needs. Rebalance Hormone Clinic uses cutting-edge testing and treatments to help patients optimize hormones for peak performance and physique.
Additional Questions on Building Lean Muscle Mass
What are the best protein sources for lean muscle growth?
| Protein Source |
Description |
| Lean meats |
Chicken, turkey, fish, and lean cuts of beef are excellent options. |
| Eggs |
Whole eggs or egg whites are high in protein and easily digested. |
| Dairy |
Greek yogurt, cottage cheese, and milk provide both protein and calcium. |
| Plant-based |
Beans, lentils, tofu, tempeh, and plant-based protein powders are good choices. |
| Nuts and seeds |
Almonds, walnuts, chia seeds, and flax seeds offer protein and healthy fats. |
Pick proteins with a high biological value that are easily digested and absorbed.
How much cardio should you do when trying to build lean muscle mass?
Aim for 2-4 moderate cardio sessions per week up to 30 minutes. This provides cardiovascular health benefits without overly taxing muscles. Limit long or intense cardio workouts that can impede strength and muscle gains.
What causes muscle loss as we age? How can it be prevented?
Natural drops in hormones like testosterone and growth hormone, reduced physical activity, inadequate protein intake, and muscle disuse lead to age-related muscle loss called sarcopenia. Resistance training 2-3 times per week, eating enough protein, and optimizing hormone levels through medication, supplementation, or treatments can help maintain lean muscle with age.
What is the leanest part of the human body?
The leanest areas are the hands, fingers, calves, and forearms, which contain relatively low amounts of fat and high amounts of muscle. The abdominal area tends to store more fat compared to appendages. Genetics influences where we store fat.
| Body Part |
Fat Content |
| Hands |
Low |
| Fingers |
Low |
| Calves |
Low |
| Forearms |
Low |
| Abdomen |
Higher |
Hope this gives you a great overview on maximizing lean muscle mass! Let me know if you have any other questions.