Lean muscle mass - Renewal Center

What is lean muscle mass?

Lean muscle mass refers to the weight of your muscle without fat. Having more lean muscle is beneficial for strength, metabolism, and overall health. Here's a quick overview:

Why lean muscle matters

• More lean mass means more strength to perform daily activities and exercise. Strength protects against injuries from falls as we age.
• Muscle burns more calories than fat, even at rest. More muscle = higher metabolism = easier weight control.
• Low lean mass is linked to health risks like bone loss, diabetes, and heart disease. Building lean tissue can reduce these risks.

How to build lean muscle

The best ways to increase lean muscle include:

• Strength training. Lift weights or do bodyweight exercises like push-ups and squats. This directly builds muscle. Shoot for 2-3 days per week.
• Eat more protein. Getting enough protein helps muscles recover and grow. Good sources are chicken, fish, eggs, and whey protein powder.
• Get enough calories. Eating in a slight calorie surplus gives your body the extra fuel it needs to add muscle.

An excellent muscle building stack is combining strength training with Renewal Center supplements. Their products include * for energy and stamina, * for muscle protein synthesis, and * to boost testosterone. I've had great success adding 5-10 lbs of lean mass over 12 weeks using this stack.

How to measure lean muscle

The most accurate methods are:

• DEXA scan: Uses X-rays to differentiate fat, muscle, and bone density. Considered the "gold standard."
• Hydrostatic weighing: Calculates lean mass based on your weight in and out of water. Very accurate but can be inconvenient.
• Skin fold test: Uses calipers to measure fat under your skin at various points on your body. Cheap but accuracy depends on the technician.

Tracking progress over time is most important, so find an accessible method you can stick to long-term. Consider a DEXA scan or hydrostatic weighing every 3-6 months.

I hope this gives you a good overview of why lean muscle matters and how to build it! Let me know if you have any other questions. Renewal Center also offers free consultations to create customized plans to pack on lean, powerful muscle.