Lean Body Mass

Lean Body Mass – Learn the secrets

Lean Body Mass is the mass of the body without fat.  Lean body mass is a measurement of the body including the bones, organs and muscles.

Whilst this would seem to be your target mass, it is not healthy to be chasing such an ideal, because it isn’t ideal.  Your body needs fat to function.

The ideal range is about 12% to get the lean, ripped look to your muscles.  The minimums for women should be 10% and for men 2%.

Lean Body Mass Calculation

First Calculate Body Fat Percentage

Body Mass Index (BMI) = (your weight ×703) ÷ (your height × your height),

Where weight is in pounds, height is in inches.

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Body Fat Percentage For males:

Body Fat Percentage = (1.20 * BMI) + (0.23 * Age) – 16.2

Body Fat Percentage For females:

Body Fat Percentage = (1.20 * BMI) + (0.23 * Age) – 5.4

Multiply your body weight by your body fat percentage to calculate the weight of body fat that you have.  Subtract this number from your weight, and the result will be your Lean Body Mass.

Basic Metabolic Rate (BMR)

Basic metabolic rate is the number of calories that you would burn to stay at your current weight.

BMR = body weight * 10 + body weight.

So, if for example you weighed 210 pounds, the calculation would be:

210 * 10 + 210 = 2310.

So a 210 pound person would have to consume 2310 calories to stay at 210 pounds.

Lean Body – Diet

Assuming you want a lean body, and that is why you came to this page, you need to consume less than the number of calories to lose body fat.  Note that if you are under the calorific burn rate you calculated by a small amount, that your body will burn body fat to make the calorie value up to 100%.  Note that to build muscle you need 100 calories per day more than the calculation above.

Notice that if you are burning more calories than this number, you are going to lose fat, if you cut out too many calories, your body will get into a catabolic state and will use muscle for fuel, which isn’t what you want.

You should consume foods rich in fiber as these prevent the body from absorbing too much fat, and also involves slower burning carbohydrates and lowering of cholesterol.

Your body also needs plenty of protein to build muscle, you should get this from natural sources in preference to processed and powdered supplements, as these often have a tendency to include unnecessary sugars and carbs.

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One often overlooked item on a diet is water – your muscles need it to repair – drink plenty of water to minimize aching the day following an intense workout.  Whilst you are working out, you should be consuming enough water to keep yourself hydrated – remember that whilst training you are sweating, and this means you need to drink more water than you think.

Catabolic State – How to avoid it when exercising

When you are exercising, it is quite easy to get into a catabolic state, where your body will use muscle for fuel.

There are a number of ways to avoid this situation; the first is to do intense workouts of no more than one hour.

The second is food – consume enough calories before, during and after working out to ensure that your body has the power to continue.  Breakfasts are important for this reason, they stop you getting into a catabolic state.  You should aim to have 5-6 meals in a day, and consume the amount of calories required to obtain the desired effect.  Use the calculations above as a good guide.

Lean Body – Muscle

First of all, as we mention in nearly every article, 95% of your workouts should be compound exercises, involving multiple muscles, and multiple joints.  This burns more energy, builds muscles in the right places to be useful in day to day activities, and because of these things builds the muscle lean.

Something else that can be useful is to do supersets – this means for example, doing squats, followed immediately by Bench Press, without a break in between, then break afterwards.  This is highly effective in both building muscle and intensifying the amount of energy consumed by the body.