How To Increase Lean Body Mass? Calculate Lean Body Mass And Indulge In 8 Natural Remedies To Achieve A Lean Body!

Hello, readers. Do you know your metabolism is linked to lean body mass? Well, according to the study published in the journal Obesity, it was found that by increasing lean body mass by 5%, the body metabolism is boosted by 10%. Furthermore, it was discovered that people with a higher lean body mass generally have a lower risk of developing cardiovascular diseases, type 2 diabetes, and cancers.

Lean body mass is the total weight of the body minus the fat percentage. This includes your muscles, bones, organs, and water. LBM is an important measure of your overall health and fitness, as it is a better indicator of your body composition than your total weight.

In this blog, we will learn about how to increase lean body mass in detail along with how to calculate it and natural remedies to achieve a toned-up physique! Keep reading to discover more!

Table Of Contents

1. What Is Lean Body Mass?

2. How To Calculate Lean Body Mass?

3. How To Increase Lean Body Mass?

4. 8 Natural Remedies To Achieve A Lean Body

5. Dietitian's Recommendation

6. The Final Say

7. FAQs

8. References

What Is Lean Body Mass?

Lean body mass (LBM) refers to the body’s muscle, bone, skin, and water weight. It consists of non-fat parts and is derived by deducting the body fat percentage from the total body weight. Lean body mass is very significant for healthy metabolism and overall fitness.

LBM is generally a better marker of health and fitness than total body mass because it includes only those compartments which are metabolically active, contributing to energy expenditure and body functioning. Weight control, increased strength and stamina, low risk of injury, better bone development, and posture are some of the benefits associated with good lean body mass. You can build up your lean body mass in different ways, as shown below. However, before adopting any routine, make sure you consult with your fitness instructor. 

Also Read: Know 6 Different Types Of Body Fat In The Body With Their Roles! 

How To Calculate Lean Body Mass?

An individual's healthy muscle percentage should be around 70% to 90%. This means your body fat percentage should be between 10%- 30%. To calculate the exact LBM, the two lean body weight formulas are:

• Siri Formula
  
  

LBM = (Weight in kg x 2.43) + (Height in cm x 0.5) - (Age in years x 5.48)

This formula is considered to be one of the most accurate methods for calculating LBM in adults. However, it is not as accurate for children or adolescents. Here is an example of LBM calculation by Siri formula: 

LBM = (Weight in kg x 2.43) + (Height in cm x 0.5) - (Age in years x 5.48)

For example, if you are a 30-year-old man who weighs 75 kilograms and is 180 centimetres tall, your LBM would be calculated as follows:

LBM = (75 kg x 2.43) + (180 cm x 0.5) - (30 years x 5.48)

LBM = 182.25 kg + 90 cm - 164.4 kg

LBM = 108.85 kg

• DXA Formula
  
  

LBM = (Weight in kg x Fat-free mass %)

This formula is considered to be the gold standard for measuring LBM, as it uses dual-energy X-ray absorptiometry (DXA) to measure the amount of fat and fat-free mass in the body directly.

How To Increase Lean Body Mass?

How to increase lean body mass? The simple tips to increase lean body mass are as follows:

1. Maintain Your Macronutrient Level

While considering increasing lean body mass, it is essential to focus on consuming macronutrients. A general guideline for macronutrient percentages for LBM gain is:

• Protein: 30-40% of total calories

• Carbohydrates: 40-60% of total calories

• Fats: 20-30% of total calories

  
  

Amino acids from protein are important in building muscles. Energy from carbs helps you work out and fill up your muscles, and they replace lost muscle glycogen, while fatty acids play a significant role as a source of energy, support hormones, and improve fat absorption, as well as membrane function. Understanding the number of macronutrients needed to gain muscle mass makes it easier to customise your diet. 

2. Protein Is The Key

These are the building blocks of muscles and are responsible for other activities like enzyme regulation, hormonal activities, and structural development. On average, around 0.8 grams of protein per body weight is required. Protein is the master component responsible for muscle growth and muscle retention. High-protein vegetarian foods, as well as non-vegetarian options, are:

• Milk

• Meat

• Poultry

• Eggs

• Lentils

• Paneer

• Tofu

• Fruits

• Vegetables

• Whole grain

• Cereals

Also Read: Top 6 Protein Foods And Their Health Benefits

3. Consume Carbohydrates 

It is important to note that carbohydrates are essential for the energy and development of muscles. Consuming foods rich in carbohydrates can aid in the effective performance and growth of muscles. Here are some carbohydrate-rich foods you can include in your diet plan to increase LBM: 

• Bread

• Beans

• Milk

• Popcorn

• Corn|

  
  

Also Read: Explore Top 10 Health Benefits Of Carbohydrates With Nutritional Value And Tips

4. Perform Strength Training

Strength training can effectively increase LBM by stimulating muscle growth and repair. You can rotate between high-intensity interval training, yoga and aerobic exercises in between to supplement your strength training routine. 

When muscles are subjected to resistance, such as lifting weights, they experience microscopic tears. As the body repairs these tears, muscle fibres adapt and grow stronger, leading to an increase in LBM. Additionally, strength training promotes the release of hormones, such as testosterone and growth hormone, which further stimulate muscle protein synthesis and LBM gain. Do it under expert guidance to avoid strength training mistakes.

Also Read: Strength Training Guide For Beginners

5. Coordinated Warm-Up Routine

Another pivotal fact that many ignore is the warm-up routine. How is this related to the increase in LBM? 

Continuous workouts can break down the muscle fibres, but a warm-up prepares your muscles for the upcoming training. Thus, it is very important to follow this, as it makes your muscles ready for activity and causes less pain. A warm-up routine is a key strategy that increases blood flow to all muscle groups within the body, targeting the shoulders, neck, hips, legs, etc. It also facilitates neuromuscular linkage between the brain and muscle. Improved coordination ensures effective and better-controlled movement patterns during strength training and minimises muscle injury while activating muscles.

Also Read: Get Ready To Move With These 8 Best Warm-Up Exercises For Seniors

6. Essential Building Supplement

You can take the help of essential building supplements that increase lean body mass. Many muscle-building supplements are available online, but be sure to seek the help of a professional fitness expert. 

For an alternative option, you can opt for ToneOp Care’s natural supplements like Bone 360, loaded with the benefits of natural plant extracts. It has no side effects and can help you build your muscles and bones.

8 Natural Remedies To Achieve A Lean Body

Here are some natural remedies that you can do to achieve a lean body:

1. Protein-Rich Diet

Eating lean proteins such as chicken, fish, and plant-based sources helps in the repair and growth of muscles. Proteins provide essential amino acids necessary for muscle recovery and synthesis, particularly after exercise. Regularly including protein in your diet supports muscle repair and helps in building lean body mass by providing the building blocks needed for muscle growth and maintenance. This, in turn, enhances muscle strength and supports a leaner physique.

Also Read: 10 Quick High-Protein Recipes You Must Try!

2. Eat Complex Carbohydrates

Incorporating complex carbohydrates like oats, quinoa, and sweet potatoes into your diet provides sustained energy for workouts and supports muscle preservation. These carbs digest slowly, offering a steady release of energy, which helps maintain muscle tissue while facilitating fat loss. They also provide essential nutrients and fibre, which aid in overall health and efficient metabolism, contributing to a leaner body mass by supporting consistent exercise performance and muscle function.

3. Adequate Sleep

Getting 7-9 hours of sleep every night is crucial for the repair and development of muscles. The body releases growth hormones as you sleep, which help in muscle synthesis and repair. Quality sleep supports overall recovery, reduces fatigue, and enhances exercise performance. Proper rest allows muscles to rebuild and strengthen, leading to increased lean body mass. Adequate sleep also helps regulate metabolism and reduces stress, contributing to overall health and body composition.

4. Intermittent Fasting

Intermittent fasting, which involves cycling between eating and fasting periods, helps reduce body fat while preserving muscle mass. The body improves fat metabolism by burning fat that has been stored for energy during fasting times. This method can enhance insulin sensitivity and promote muscle maintenance by allowing the body to use fat as a primary energy source. A properly structured intermittent fasting diet plan, like that from ToneOp Fit, supports a leaner physique by balancing fat loss and muscle retention.

Also Read: 7-Day Intermittent Fasting Diet Plan: Steps, What To Eat and Benefits

5. Green Tea

Green tea, containing antioxidants and catechins, enhances metabolism and aids in burning fat. These compounds enhance thermogenesis, which helps in burning fat while preserving muscle mass. Green tea also improves insulin sensitivity, which aids in better nutrient utilisation for muscle growth. Drinking green tea regularly can enhance fat loss and support lean body mass by increasing metabolic rate and promoting efficient fat metabolism.

6. Include Omega-3s

Omega-3 fatty acids, found in fish and flaxseeds, help reduce inflammation and improve protein synthesis, which is crucial for muscle growth. These healthy fats also promote overall muscle health and recovery by lessening muscle soreness and facilitating nutrient absorption. 

ToneOp Care’s Omega-3-rich Fish Oil Capsules also enhance metabolic function, which supports fat loss while preserving lean muscle mass. Incorporating these fats into your diet promotes a balanced approach to muscle development and body composition.

Also Read: Omega-3 Rich Food And Its Health Benefits

7. Yoga

Engaging in yoga improves flexibility, muscle strength, and overall body mindfulness. Yoga routines often incorporate body-weight exercises that build lean muscle mass and promote fat loss. ToneOp Fit’s Live Yoga Session also supports mental relaxation and stress reduction, which can positively affect body composition. Regular yoga sessions contribute to a toned physique by increasing muscle endurance and promoting a balanced approach to fitness and well-being.

8. Herbal Supplements

Ashwagandha and turmeric supplements can aid in muscle recovery and decrease inflammation.  Ashwagandha helps manage stress and improve muscle strength, while turmeric’s anti-inflammatory properties aid in faster muscle repair. These herbs can enhance overall health and support lean body mass by promoting effective recovery and reducing exercise-related inflammation. Including these supplements in a well-balanced diet can help you gain and preserve lean muscle mass.

Dietitian's Recommendation

One of the essential elements of a healthy lifestyle that helps decrease body fat and improve lean body mass is eating full meals high in protein, engaging in regular exercise and strength training, getting adequate sleep, and staying properly hydrated. To get professional consultation regarding how to increase lean muscle mass, visit ToneOp. 

                                                                                     Dt. Akshata Gandevikar

The Final Say

So, readers, this was an exploration of lean body mass, how to calculate it and the best ways to increase LBM for optimum health. Also note that, along with these tips, following a balanced diet and engaging in a consistent workout routine will help maintain and increase lean body mass.

FAQs

1. How to measure lean body mass at home or how to find lean body mass?

To measure lean body mass at home, you can use a simple formula. First, find out your total body weight and body fat percentage. Then, use this formula:

Lean Body Mass = Total Body Weight - (Total Body Weight × Body Fat Percentage).

For example, if you weigh 150 pounds and have a body fat percentage of 20%, your lean body mass would be 120 pounds. You can also use a body composition monitor, which gives you a quick estimate of your body fat and lean mass. 

2. How to work out lean body mass?

To workout lean body mass, you can:

• Eat a balanced diet

• Consume adequate protein

• Engage in strength training

• Gradually increase the weight or resistance

• Properly rest and recover

References

• https://www.medicalnewstoday.com/articles/323328

• https://www.stylecraze.com/articles/home-remedies-for-fat-burn/

  
  

About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.