Best 6 Ways To Increase Lean Body Mass At Home

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.

This article will discuss the 6 best tips to increase your lean body mass for a fit body. You will also learn how to calculate lean body mass. So, without waiting, let’s dive into the topic!

Table Of Contents

1. What Is Lean Body Mass?

2. How To Calculate Lean Body Mass?

3. How To Increase Lean Body Mass?

4. Why Is Lean Body Weight Important?

5. The Final Say

6. FAQs

7. References

What Is Lean Body Mass?

Lean body mass means the body’s muscle, bone, skin and water weight. It consists of the 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. 

Now, to calculate the lean body mass, there is a simple maths formula given below. 

How To Calculate Lean Body Mass?

A healthy muscle percentage of an individual should be around 70% to 90%. This means your body fat percentage should be between 10%- 30%. To calculate the exact LBM, two formulas are commonly used:

• Siri Formula

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.

• DXA Formula

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.

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

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 help you workout and fill up your muscles, as well they replace lost muscle glycogen, while fatty acids play a role as a source of energy, support hormones, improve fat absorption, and membrane function. Understanding the amount 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. You can get a good amount of protein from:

• 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: Carbs: Health Benefits And Side Effects - ToneOp

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. 

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

6. Essential Building Supplement

Finally, 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 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.

Why Is Lean Body Weight Important?

Having a good amount of lean muscle mass is crucial for your metabolism. Unlike the fat in your body, which is not biologically active, muscles use energy and help increase your basal metabolic rate.

In other words, with greater muscle mass, one can burn more calories while even idle. Moreover, weight lifting is a type of strength exercise that builds muscle mass, which results in a raised resting metabolic rate, leading to greater energy expenditure during activities outside the gym throughout the day. 

Having more lean muscle mass can also help prevent and manage conditions like diabetes and insulin resistance. Some benefits include: 

• Fighting obesity.

• Preventing diabetes and insulin resistance. 

• You will recover much faster from illness or disease. 

• Keep your bones strong and healthy. 

• Reduces the risk of falls and fractures.

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 definitely help maintain and increase lean body mass. 

To reduce body fat and promote lean body mass, it is essential to maintain a healthy lifestyle that includes eating protein-rich whole foods, 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. 

FAQs

1. What is the water content of lean body mass?

As we age, our lean body mass decreases, typically lower in women and obese individuals due to higher body fat. Muscles comprise 70%-75% water, while tissues contain approximately 10%.

2. What is the ideal range of lean body weight?

Lean body weight ranges from 60% to 90% of body weight, and healthy LBM should exceed 68% for women and 75% for men.

3. How much water content is required for lean body mass?

The water content for lean body mass for adult men is 60% water, and for women, it is 55% water.

4. How do you find lean body mass?

You can find your lean body mass using the lean body weight formula:

Lean Body Mass = Total Body weight – Fat mass.

5. Is there any diet for lean muscle development?

Absolutely! You can customise a lean muscle development diet that focuses on high-protein foods like lean meats, fish, tofu, and legumes while ensuring a balance of healthy fats and complex carbs. 

6. What is lean body fat percentage?

It is often referred to as body fat percentage, which is the proportion of your body weight that is not composed of fat. The ideal range varies depending on factors like age, gender, and fitness levels but generally falls within the range of 10-20% for men and 18-28% for women. 

References

• The meaning and measurement of lean body mass

• Lean Body Mass

About ToneOp

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