Build Lean Body Mass
Lean body mass, or simply LBM, is the body’s weight if you have no body fat. That includes all your organs, bones, muscles, blood and skin, which contains mass but doesn’t constitute fat. Calculator is available on Calculators.tech.
Why you should know your LBM
It is especially important to know your LBM when trying to lose weight. You can see how much muscle you lose by observing it. The impact of your weight loss meal plan can be very disappointing if you lose muscle and not fat. Losing muscle mass leads to unpleasant effects like loss of size, “flabbiness,” and slowed metabolism.
Knowing how to calculate your lean body mass also allows you to determine the amount of fat you lose through diet and exercise. Your LBM is far more accurate than your weight.
To calculate lean body mass, multiple calculators exist. There are differences in equation formulas too. The Boer formula is considered the most precise one:
a) For Males
Lean Body Mass = 0.407* weight + 0.267* height* 100-19.2
b) For Females
Lean Body Mass = 0.252* weight + 0.473* height* 100-48.3
But, if you have knowledge of your exact fat content, you can determine your lean body mass according to the basic formula:
LBM= body weight-( body weight* body fat percentage)
Using Lean Body Mass Calculators
A lean body calculator is a helpful instrument for finding your lean body mass. You just have to write your weight and height. Lean Body Mass calculator then estimates two LBM variants–one for males and the other for females.
For instance, let’s take random values,
Weight: 50 kg
Height: 146 m
The Lean Body Mass calculator displays approximately 45 kg of LBM if you are a guy, and approximately 42 kg if you are a female. Genetics is what makes the distinction between the sexes. The masculine body usually has more muscle, while the woman body has more fat naturally.
Building Lean Body Mass
Muscles not only make a body look fit, but also contributes significantly to daily physical activities. Obtaining a lean muscle mass combats the impacts of aging (hello bone density!), but simply makes you stronger, faster, and more agile.
For those who want to build lean muscle mass, strength training sessions are essential. Following a healthy diet and taking appropriate rest is also imperative for those who want to build lean muscles and prevent weight loss.
You must lose fat and strengthen your muscles to gain lean body mass. As described above, lean body mass is the quantity of body components that are not fat, such as muscle and organ.
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7 Tips to Build Lean Body Mass by Strengthening your Muscles and Losing Fat
1. Do not Decrease too many Calories
Many think they need to reduce calories to lose weight, but if a carved body is to be built, the body needs energy. Don’t eliminate more than 300-500 calories a day without medical supervision, and don’t fall below 1.200 calories a day.
2. Add More Protein
Muscles require fuel which is mostly in the form of proteins. While we often don’t need as much protein as bodybuilders (or more accurately, the supplement industry) likes to tell us we need, yo do need adequate amounts. Feed your muscles with protein from lean fish, chicken or grass-finished meat, tempeh, and greens.
3. Don’t Worry About Fats
Healthy fats, like those in fish, nuts, olive oil or avocados, comprise more fat per gram than protein and provide the body with an effective fuel for tone-building. Don’t be scared of healthy fats! Your body needs them, especially during hard strength workouts.
4. Don’t Scrimp on Cardio (but pick the right kind)
Cardio sessions with short periods and high intensity are ideal companions for straining the muscles because they assist breaking down the fat layer of the body. Training in Tabata fashion (4 minutes) is an excellent way to contribute cardio to your workout particularly if you have less time.
But don’t overdo steady-state cardiovascular activity. Excess cardio can exhaust your body, particularly if you decrease too many calories or fail to fuel your body before exercise. Plus, most people doing 45 minutes per day on the elliptical aren’t changing their physiques…at all. Lift and HIIT! That’s where the secret sauce lives!
5. Get Vitamin D
It’s incredible for your muscles to have vitamin D. It is essential in gaining lean body mass because vitamin D is used by muscle tissue to synthesize proteins. When subjected to sunshine, your body generates it naturally. Vitamin d also has anti-cancer properties.
But, don’t get too much sunbathing. It only takes a few minutes per day. Talk to your doctor before revealing your unprotected skin to sunlight if you have issues with your skin. Vitamin D is also available in some foods and supplements.
6. Lifting Weights
The most efficient way to get lean muscle mass is to frequently lift weights. Hit strength exercise, which covers all significant muscle groups: chest, body, neck, arms, feet, back, and hips, at least twice per week.
For ideal outcomes with strength, aim for two to three sets of eight to 12 reps. Choose weights that make it difficult to complete the final few reps. Rest for 30 to 60 seconds in between.
7. Time Meals Properly
Proper fueling, and the timing of meals helps greatly in muscle output during lifting sessions. Make sure you use appropriate calories every day to prevent atrophy of the muscle. Choose the right amount of protein, fat and carbs before and after your training sessions to avoid being too full, and having the right amount of energy. Generally, carbs + protein work as both pre and post-workout meal components. Oats + egg whites, a protein shake or a veggie omelet all fuel well.
Losing weight is great, but if you’re simply losing water and muscle, you’re not doing it right. Building lean muscle while losing body fat is better for both metabolism and aesthetics. Looking lean and strong is much preferred to being “skinny-fat.” So lift, eat well and grow those lean muscles!