Build Lean muscle gain Body Mass nutrition & workout tips 2023
Lean muscle is densely packed with contractile tissue, rather than lower quality muscle which has a higher level of fat and connective tissue. Simply explained, lean muscles refer to muscles that do not have a lot of fat around or within it.
Consider the following three statements:
- “I’m not working to get muscular; I just want to build strength and gain 2kg of lean muscle. “
- “My goal is to train more and gain 2 kg of healthy muscle mass before next season.”
- “I am going to add more protein to my diet and hope to gain 2 kg of lean body mass by the end of the month.”
In each one, someone wants to gain 2 kg of something but is using three different terms. Are these three ways of saying the same thing? Can they be used interchangeably? Or are they different?
Let’s get one thing out of the way: “lean muscle” is a bit inappropriate. Although there are different types of muscles , from a biological point of view, there is no “lean muscle”. The word “lean” generally means the absence of body fat. But here’s the truth: all muscle is “lean muscle.”
What about lean body mass and muscle mass? Both exist. However, they are two very different parts of your body composition , and to understand your weight, health and fitness goals properly, you will need to understand the differences between them. Let’s take a look below.
Lean body mass versus muscle mass
Lean body mass (also sometimes referred to as simply “lean mass”, probably the source of the word “lean muscle”) is your total body weight minus all the weight due to your fat mass.
Lean Body Mass = Total Weight – Fat Mass
Lean body mass includes the weight of:
- Organs
- Skin
- Bones
- Body water
- Muscle mass
Unlike lean muscle, lean body mass correctly uses the word “lean” as it describes your entire body weight minus fat. That is why it is also known as “fat free mass”.
Because your lean body mass comprises so many parts, any change in the weight of these areas can be recorded as changes in lean body mass. Keep in mind that the weight of your organs will not change much. Bone density will decrease over time, but it will not significantly affect your lean body mass.
Two main areas to focus on with lean body mass are body water and muscle mass.
When people talk about gaining muscle by eating more protein or muscle building workouts, what they are really talking about is gaining or building your Skeletal Muscle Mass. This is due to the three main types of muscles: cardiac, smooth, and skeletal. Skeletal muscle mass is the only type of muscle that can be actively grown and developed through proper exercise and nutrition.
But skeletal muscle mass is a part of your lean body mass. Another major influence is water and this can be a problem when people use muscle gain and “lean gains” interchangeably.
The problem with “lean earnings”
Because an increase in skeletal muscle mass is an increase in lean body mass, people will group them as “gain lean mass” or “lean gains.”
However, it doesn’t work the other way around – an increase in lean body mass is not always a muscle gain. This is because body water makes up a significant part of your lean body mass. To illustrate this point, here is a body composition analysis of a 78.9 kg man.
Body composition analysis using InBody
44.4 L (Total body water) + 16.1 (Lean mass) = 60.5 (Lean body mass)
Water accounted for more than 70% of total body weight, which is normal for healthy adult men.
Notice how, from a body composition point of view, lean body mass is made up of three components, two of which are water. Everything else is grouped into what is called your “lean mass,” which includes your bone minerals, protein content, and so on.
Muscle gains definitely contribute to muscle mass gains, but so does water, which can fluctuate throughout the day. For example, this means that if you drank a significant amount of water, enough to increase your body weight by ½ kg, this weight would technically be a “gain” in lean mass.
It is also important to note that the muscle itself contains water, a lot of water. According to the USGS, muscle can contain up to 79% water content . Research has also shown that resistance training promotes increased intracellular water in both men and women.
All of this points to two main problems when it comes to “lean earnings”:
- 1. Large gains in lean mass, when occurring rapidly, are largely increases in body water.
- 2. It is difficult to say for sure how much is due to the gain in lean body mass due to skeletal muscle mass without using the proper tools.
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Measurement of lean body mass and muscle mass
Body composition analysis taken with InBody
- Since there is a significant difference between lean mass and skeletal muscle mass, how is it possible to know how much each has?
- Let’s start with what not to do: Don’t try to use a scale to calculate changes in skeletal muscle mass.
- It is a popular method of estimating muscle gain using a combination of the number on the scale and tips from exercise magazines.
- The problem with using a scale to estimate progress is that there are many factors that can influence an increase in body weight, some of which include:
- Having eaten or drunk recently.
- Water retention by glycogen
- Water retention by sodium
- Increase in body fat due to excess calories.
Build Lean muscle gain Body Mass nutrition & workout tips 2023
There is only one way to calculate what is happening to your lean body mass: Analyze your body composition . Without taking a body composition test, there will be no way of knowing what is causing any gain or loss in your body weight.
Most body composition analysis methods will divide, at a minimum, your body into lean body mass (this can be called fat-free mass) and fat mass. These methods include:
– Plicometry – Underwater weighing Air displacement plethysmography Each of these has its pros and cons, and accuracy can vary depending on a number of factors unique to each test method.
For a more in-depth analysis of body composition, you would need to seek out two more sophisticated methods: dual energy x-ray absorptiometry (DEXA) and direct segmental multi-frequency bioelectric impedance analysis (DSM-BIA). These methods will not only tell you how much fat you have, but they will differentiate your skeletal muscle mass from your lean body mass.
So, lean body mass, muscle mass, lean mass, what is it?
Going back to our three original statements: what is correct to say?
Let’s check:- Lean muscle: You should stop using this term because it is misleading. All muscle is “lean muscle”, and it is a confusing mix of two real terms: skeletal muscle mass and lean body mass.
– Muscle mass (or skeletal muscle mass): Yes, it is probably true that if you do resistance training or weight lifting exercises and add enough protein to your diet, it is likely that a percentage of the change is due to the development of muscle mass. But remember that skeletal muscle mass is part of lean body mass.
Things get tough when you start putting numbers on your muscle mass gains. Each person’s body composition is different, andthe ratio of your skeletal muscle mass to lean body mass will not be the same as someone else’s . This makes accurate estimates even more difficult unless you have access to sophisticated tools that can differentiate between lean mass and skeletal muscle mass.
– Lean mass (lean body mass): This is probably the best and safest term to describe your gains. When you use this term, you are telling people that you have gained weight with muscle and water, not with body fat.
Build Lean muscle gain Body Mass nutrition & workout tips 2023
However, that is all you can really say. Due to the nature of lean mass, it is very difficult to say how much of the gain is due to water and how much is due to muscle (which is largely water to begin with). A gain of 2 kg of lean mass is not 2 kg of pure muscle.
When it comes to monitoring your muscle gain (or fat loss), it all comes down to the tools you are using to measure your progress. If all you’re working on is a scale, then the only thing you’ll know for sure is whether your weight is increasing or decreasing.
It would be difficult to differentiate weight gain from water, muscle, or body fat. If you are serious about accurately measuring your muscle gain and evaluating your health, do a body composition analysis. Only then can you tell people that you gained 2 kg of muscle for sure.
Is it better to be lean or buff?
So, which body type is best for you? A lean body is better than a bulky body for these reasons: Is more flexible, grants you a natural-looking toned figure. … On the other hand, a bulky muscular body might appear attractive, but most of the time achieving it by unhealthy means can have profound health implications.
How do you get lean muscle? Diet
- Cut Your Calories. The most important part of obtaining a lean physique is inducing a caloric deficit. …
- Consume Plenty of Protein. …
- Eat Plenty of Greens. …
- Don’t Be Afraid of Carbs. …
- Don’t Do Cheat Meals Right Away. …
- Drink Lots of Water. …
- Try Fasted Cardio. …
- Lift Heavier.
Is lean muscle better?
From the two illustrations, lean muscle is the healthier option in the long run because it is easier to stick to a routine that offers flexibility and is also a much more natural way to stay fit and workout.
What is the difference between bulk and lean muscle?
For basic understanding, lean is when people want to look more defined and athletic, while bulk is when people want to add size to their muscle and look more muscular. … Bulking up is entirely dependent on building large muscles and does not necessarily involve body fat.
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