Lean body mass is all the tissue in the body other than fat. It is often used in reference to muscle and your goal should be to have a high percentage of lean body mass and a low percentage of body fat. If you currently have a little more fat than you'd like and you want to add some lean body mass, you can do so by changing up your diet and spending some more time in the gym.
Step 1
Replace the empty calorie foods in your diet with nutrient-dense foods. Give up the chips, candy bars, snack cakes, pies, burgers, processed meats and glazed doughnuts. Fill up on nothing but healthy options, like chicken breasts, fish, low-fat dairy products, nuts, whole grains, beans, fruits and vegetables.
Step 2
Increase your water intake. Muscles are highly composed of water, so it's important to stay hydrated. Skip the high-calorie beverages like soda, sweetened teas, flavored coffees, fruit punch and alcohol. Aim for at least 10 cups of water a day instead.
Step 3
Consume a small, balanced meal every two to three hours. This can keep your muscles well supplied with nutrients, it can give you sustained energy levels and it can keep your metabolism elevated. Prepare meals that are balanced with protein and complex cabs. Baked turkey loin with steamed broccoli and couscous is a late day meal example.
Step 4
Perform cardiovascular exercise to reduce the amount of fat on your body. Do any type of cardio that you enjoy, such as fast-paced walking, running, swimming, elliptical training, stair climbing, jumping rope or kick boxing. Do 30 to 45 minutes of cardio three times a week on nonconsecutive days.
Step 5
Lift weights to build more muscle mass. Perform compound exercises that involve more than one muscle and more than one joint. Bench presses, upright rows, pull-ups, dips, twist curls and squats are examples. Do eight to 12 reps and three to four sets with the heaviest weights you can lift. Work out on three off days of your cardio.
Step 6
Drink a post-workout shake right at the end of your weight training sessions to speed up your recovery. Take a shaker cup with you to the gym and mix two scoops of whey protein powder with 10 to 12 oz. of juice. The whey protein will help repair micro-tears in muscle fibers and the juice will replenish your depleted glycogen. Glycogen is the stored form of carbohydrates.
Tips and Warnings
- If you do not like juice, you can also use dextrose powder for your post-workout shake. You can buy it in supplement stores or online (see Resources for dextrose powder). You can also add 5g of creatine into your shake to further promote muscle growth. If you do add it, make sure you use it as directed. Supplements are not regulated by the FDA.
Things You'll Need
- Shaker cup
- Whey protein powder
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