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:
There are a few key things you need to do:
1. Follow a strength training program
Challenging your muscles through resistance training is what stimulates your body to grow and adapt. This causes your muscle cells to grow larger and repair themselves to be stronger.
Aim for 2-4 strength sessions per week. Squats, deadlifts, presses, rows, pull-ups, and other compound lifts are great exercises to include.
2. Eat enough protein
Consuming enough protein gives your body the amino acids it needs to repair and rebuild muscle tissue. Shoot for 0.5-1 gram of protein per pound of body weight daily. Great protein sources include meat, fish, eggs, dairy, beans, lentils, and soy foods.
3. Get proper recovery
Muscle growth actually happens when you rest, not just when you train. Aim for 7-9 hours of sleep per night and take at least 1 rest day between strength training sessions for the same muscle groups.
4. Manage stress
High cortisol levels from chronic stress can negatively impact muscle growth and recovery. Practice stress management through meditation, yoga, massage, or other relaxation techniques.
Once you've built lean muscle, you need to continue strength training and proper nutrition to maintain it. Reduce training volume and frequency as needed to allow for adequate recovery as you age. Emphasize full-body functional movements, progressive overload, and hitting each muscle group 1-2 times per week.
Let me know if you have any other questions!