It’s helpful to understand what lean body mass is so you can understand how you can go about developing it. Lean body mass includes all the weight due to your muscles, organs and total body water. Lean body mass is also associated with your Basal Metabolic Rate (BMR) – the amount of calories you burn at rest. The greater amount of lean body mass you have, the greater your BMR will be. The best way to develop your muscles and thereby your lean body mass is to adapt a resistance training program.
Physical Activity Guidelines center around three things:
- Avoiding inactivity
- Doing aerobic activity (150 minutes/week of moderate-intense physical activity or 75 minutes/week of vigorous activity)
- Strengthening muscles (2 or more days per week) through body weight exercises, machines, or free weight training.
Tips for Resistance Training
- Begin with a 5-minute warm up of brisk walking, light jogging or dynamic stretching.
- Learn the proper technique to avoid injuries.
- Include a diet with plenty of protein to help heal muscles quickly.
- Aim for two to three sets of 10-12 reps using a weight that is lighter than your max effort.
- Try to compound exercises that work more than one muscle at once.
- In order to get the most from a workout, it is essential to try to maintain your target heart rate.
- Check out American Heart Association’s website to find out where you can purchase a heart rate monitor.