Aarti
Whether you’re a seasoned athlete or a weekend warrior, gaining lean muscle mass is a typical fitness objective. Lean tissue includes muscle. Therefore, growing muscle fiber and strength without considerably increasing body fat is typically referred to as “building lean muscle.”
According to strength training expert Rocky Snyder, C.S.C.S., whose book Return to Center focuses on reaching this objective, the benefits extend far beyond simply improving your physique. Increased strength and endurance, as well as improved speed and mobility, are just two of the many benefits he lists of weight training. Muscle mass appears to play a role in both life expectancy and healthspan, as one study concluded: “In many ways, muscle mass is one of the keys to longevity and an increased health span in addition to life span.”
What are the best tips for building lean muscle?
According to Neel Anand, M.D., professor of orthopedic surgery and director of spine trauma at Cedars-Sinai Spine Center in Los Angeles, making significant changes to your body composition, such as the amount of fat or muscle you have, includes a number of elements. You need to think about your age, current exercise level, and health.
However, there are tried-and-true methods that can improve your muscle-building efforts. If you modify these strategies to fit your situation, they can get you back on track.
1. Start strength training
Anand claims that stressing the muscles is necessary for muscle growth and development. That’s why it’s important to engage in some form of strength training. Muscles are challenged mechanically by your own body weight, exercise equipment, or free weights during these workouts. Muscle growth may be stimulated by this kind of metabolic stress.
Consistent strength training may also delay the onset of muscle loss associated with aging. Anand said that experts advocate doing resistance workouts twice or thrice per week. The major upper- and lower-body muscle groups should be the focus of these exercises.
2. Focus on progressive overload
According to strength and conditioning coach Reda Elmardi, C.S.C.S., progressive overload is the body’s normal reaction to progressively more demanding training. Increasing the difficulty or stress of your workouts over time is a key component of strength training. Increasing the intensity of your workouts by lifting heavier weights or performing more reps will lead to greater gains in muscle strength and size.
“More training equals more muscle growth and greater resistance to damage,” says Elmardi. Resistance training causes metabolic stress, which can harm cells. As a result of the strain, your muscles may develop. So, “you need to train harder to make the necessary gains,” he explains.
Muscles can be developed and strengthened by progressive loading. It can also assist in preventing the dreaded fitness plateau that can hinder progress.
3. Remember to recover and rest
The importance of rest and recovery in reaching fitness objectives is often underestimated. Strength exercise should be spaced out by two to three days of rest. You can put your energy towards active recovery on those days.
On your day off from training, try doing something low-intensity to help you recover. Furthermore, Snyder claims that doing so aids in post-workout recovery. He also notes that the method can help improve mobility and lessen muscle soreness. Overtraining and injuries can be avoided with its aid.
Blood flow to the muscles you exercised during strength training sessions is increased by low-intensity movement. After a workout, this can aid in the recovery of your muscles. Walking, swimming, or even yoga could be part of your active recuperation. Snyder claims this type of light exercise aids in recuperation and muscle development.
4. Prioritize protein and a balanced diet
Maintaining a healthy weight can be accomplished through eating a balanced diet. This includes eating a protein-rich diet. Increased protein intake has been shown to aid in muscle gain and maintenance.
Adults need 0.8 grams of protein per kilogram of body weight on a daily basis, according to nutritionists. However, these suggestions may vary depending on your age, amount of physical activity, and objectives. In order to gain or keep their muscle mass, athletes should consume between 1.4 and 2.0 grams of protein per kilogram of body weight each day, as recommended by the International Society of Sports Nutrition.
Add more protein-rich items to your diet, like eggs, soybeans, and almonds. But keep in mind that the ultimate aim is to strike a balance between protein, carbohydrates, and fat. If you feel overwhelmed and unsure about where to begin, consulting with a trained dietitian may help.
What are the benefits of building lean muscle?
Lean muscular development is essential for more than simply vanity. For optimal health, it’s a must. Anand explains that this is because “muscle tone naturally decreases” with aging. After the age of 30, muscle mass naturally begins to drop at a rate of 3-8% every decade. Moreover, it may quicken after the age of 60.
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Loss of muscle mass increases the risk of falling and impaired mobility in the elderly. However, according to Anand, you shouldn’t wait till you’re older to realize this is a problem.
Lower risk of illness
Frailty has been linked to having a low muscular mass, according to studies. According to Liron Sinvani, M.D., a geriatric hospitalist at New York’s Feinstein Institutes for Medical Research, frailty isn’t only about weakened muscles. The brain is not immune to its effects.
According to Sinvani, a weakened immune system may be a direct result of fragility. According to Sinvani, this can make it difficult to deal with common ailments and raise the risk of chronic diseases. Gaining muscular mass through regular strength training will assist you avoid becoming feeble.
Less body fat
Adding resistance training to your routine will help you gain lean muscle, which can help you lose weight. Muscle requires more caloric expenditure than fat does to maintain or develop. That might help you burn more calories every day and speed up your metabolism. Possible major impacts on health and physique are also possible.
Increased bone density
Aging leads to a loss of both muscle mass and bone density. Osteoporosis, fragility fractures, and falls are all made more likely by low bone density. Fortunately, strength training can aid in the development of both muscular and skeletal strength. Muscle mass, in fact, is correlated with higher bone mineral density.
Better balance and mobility
Bone and muscular strength may contribute to enhanced stability and mobility. Recent studies have shown that regular strength training can assist seniors reduce the risk of falling and increase their range of motion.
