Lately I’ve been getting a lot of questions about what is the best way to gain lean body mass (LBM). And as we all know, there are literally hundreds of philosophies on how to attain lean and beautiful muscles. To get what you want however, you must first understand the basics.
What is lean body mass?
The not so interesting definition; lean body mass is the part of the body including all its components except neutral storage lipid; in essence, the fat-free mass of the body.Blah Blah Blah
Basically, lean body mass is the total weight of your body minus the fat (Give or take 3% margin of error). That includes your organs, spine, and skeleton.
How do you calculate LBM?
It’s simpler than you would have expected.Step 1 Weigh yourself first thing in the morning.
Step 2 Calculate your body fat using a hand-held body fat analyzer or an online body fat calculator such as the one over at Active. These aren’t as accurate as underwater weighing or using calipers but they will get the job done.
Step 3 Once you have those numbers. Use this formula to get your LBM
Weight – (weight x body fat %)
Why you should know your LBM numbers?
Knowing your LBM will allow you to set a bench mark on where to compare your performance. This will help you keep track of your body fat.Keeping track of your fat loss or fat gain will not only motivate you but will allow you to see tangible results.
How to gain lean body mass
Now before you keep reading on, I want you to take a 5 minute break and google “Gain Lean Body Mass.”Now that you’re back, I hope somewhere in your search you realized how there are so many different views on the “best way” to gaining lean body mass.
But even in the mass amount of fitness guru verbiage found on your search, the most common consensus of gaining lean body mass is what you eat matters and how frequently you workout.
If you’re going to take anything away from this article, take these wise words. Calculate your lean body mass. Use that as a bench mark. And analyze your diet.
Taking your time to analyze your nutritional intake and what types of foods you are replenishing your body with will give you your best chance of getting to the weight you thrive for.
Eating clean, watching your macro-nutrients, and finding the right balance in your diet accompanied with a consistent 3-5 days per week workout regimen will have you lean and mean in a matter of months.(“Lean and mean?” Wow that was corny).
Now go out there and measure your Lean Body Mass. Using your LBM, start setting tangible goals for yourself. Happy lifting! #theFittest
Did I miss anything? If not then SHARE and REPOST. If you are like many who don’t know where to begin in the gym or how to find a diet plan then contact me for your very own tailored analysis and regimen.
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