1. Take Away the Fat
Lean body mass is the sum of your muscles, organs and bones. It counts everything in your body, including fluid, except the fat. Calipers, DEXA scanning and hydrostatic testing determine body fat and, by process of elimination, your lean body mass. To understand the importance of lean body mass, you need to separate the concept of fat from weight. Even though muscle weighs more than fat, muscle compacts and stretches to create a lean body.
2. The Right Set of Genes
Chances are, you know someone who eats like they have a hollow leg, skips workouts and still looks lean. Genetic factors contribute to 62.5 percent of the variation for lean body mass. Taller individuals naturally have more lean body mass than shorter individuals. Studies that test the genetic factor of lean body mass generally incorporate twins to separate environment from heredity. Currently, 12 to 14 genes are being studied in connection with lean body mass.
3. Rev Your Metabolic Engine
The key to burning more calories and keeping your metabolism from slowing down with age is lean body mass. Lean body mass continues to burn calories while your body is at rest. The most effective way to build lean body mass is through a weightlifting routine. Many people fear that weightlifting makes the body look bulky. It actually thins the muscle, however, creating shapely legs and toned arms. Using resistance bands also builds lean body mass.
4. Boost Protein Intake
Think dieting alone gives you a lean body? Think again. Dieters often lose weight that includes lean body mass. This slows metabolism and increases your body fat percentage. Lean cuts of beef, skinless chicken breasts and fish help preserve lean body mass for dieters. Feeling satisfied after a meal is another perk to increasing protein. This helps reduce overeating and feeling deprived. To find lean cuts of meat, look for meats with "loin" in the name, such as tenderloin. One 6 to 8 oz. serving of meat, two to three servings of dairy and 6 to 10 servings of cereal meet the daily recommendations for protein. Protein shakes can replace a meal or substitute a food group you don't like.
5. Avoid the Guilt Trip
"Eat less, do more" sounds like an easy way to lose body fat and gain lean body mass. The variety of diets and programs to lose weight indicate it isn't that easy. People who feel guilty about eating or skipping exercise activities tend to gain weight back. One theory is that you eat to relieve the feelings of guilt. A positive attitude helps motivate you to do better. When you start to feel guilty, take action. Put on your workout clothes and go for a walk--preferably outside rather than from the couch to the fridge.
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