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Lean body mass is another popular term used to refer to lean muscle mass. Your lean muscle mass is the sole engine that drives your body’s metabolism. Your muscles are always working for you every minute of the day (Rippe, 2005). Regardless of whether you are sitting or sleeping, you are burning calories. You need to preserve and increase your lean body mass through exercises or any routine physical activity. Regular physical activity can help preserve your lean muscle mass.

Building lean muscle mass

Weight training is one way to build lean body mass. You may use weight machines or bands to build muscle and increase muscle strength and power. You can stay active and make your tasks easier when your muscles are fit and strong. Here are some simple aerobic weight loss exercises you can do and incorporate with your day to day routine

Walk even 10 minutes a day as a start and gradually build up from there.

Choose a physical activity that you can sustain and enjoy doing. It must be something that will fit your lifestyle.

Include aerobic exercise such as jogging or running to burn calories.

Perform some strength training to tone and build your lean muscle mass.

Why build lean body mass and lose weight?

Body fat is one big contributor to many disabling health conditions. People who are overweight are more likely to develop gout, carpal tunnel syndrome, wrists and hand painful nerve disorder, sleep apnea, metabolic syndrome, hypertension, gall bladder disease, diabetes, and heart disease (Alters & Schiff, 2009). Obesity increases the risk of the individual for cancer of the large intestine, breast, uterus, kidney, and esophagus. Obese people are more likely to die prematurely than individuals with healthy body weights. Excess body fat contributes to more than 90,000 cancer deaths each year in the US (Alters & Schiff, 2009).

Obesity upsets the hormonal balance of the body, which may cause fertility problems (Alters & Schiff, 2009). Obese people are also more likely to experience fertility problems, stress joints, and worn out joints especially the knees and hips. Most of these individuals often experience breathing problems because the excess fat interferes with lung expansion when they inhale and exhale. When fat cells become too large, your body loses the ability to respond to the hormone insulin. This will lead to the development of diabetes.

Fat tissues contain macrophages cells that may multiply excessively and malfunction because of too much body fat. The macrophages cells are supposed to protect the individual from diseases. Scientists suspected macrophages found in the fat tissues to produce certain kind of chemicals that may produce inflammation and create damage to the heart and blood vessels.

If you are an overweight person, you only have to lose 10% off body weight and maintain that loss to reap the benefits of weight loss such as risks of stroke and heart disease (Alters & Schiff, 2009). Obese people may suffer from depression and low self-esteem especially women. This may create negative impact on the individual’s psychological health. What are the factors that contribute to excess weight and excess body fat?

• Low metabolic rate. This is the amount of energy required to fuel cellular activities within a specified period. Everyday, the human body expends 50% to 70% calories or energy to carry out vital activities (Alters & Schiff, 2009). The proportion of your muscle and fat tissue affects your body’s metabolic rate. Muscle cells use more energy than fat cells. It is evident then that large lean body mass can produce higher metabolic rates than fat tissues. As you grow older, physical activity or exercise can help maintain your lean muscle mass and keep you your metabolic rate.
• Excessive eating or eating the same amount of food with less exercise or physical activity. The body size influences the amount of physical effort you need to move. You need to eat less and start making wise food choices based on the low glycemic index diet. However, you may increase your lean muscle mass by performing at least 30 minutes a day off moderate intensity physical activity and gradually increase its duration (Alters & Schiff, 2009). People who are usually involve in regular vigorous activity are able to increase their resting metabolic rate and burn more calories.

How do you increase metabolic rate?

There are sports types of exercises that you can do in a routine manner including spontaneous muscular movements. The sports types of exercises are carried out for the sole goal of improving wellbeing, such as swimming, brisk walking, and lifting weights. Spontaneous muscular movement may include fidgeting and maintaining body balance and posture. Movements for daily living such as housework, gardening, walking, and other leisure associated activities combined with spontaneous muscular movements are called as NEAT or non-exercise activity thermogenesis (Alters & Schiff, 2009). You can reduce your risk of gaining body fat if you keep yourself busy and restless. NEAT activities have the ability to metabolize more energy, which may be beneficial for weight maintenance. Just make sure that the total number of calories you  expend per day is not less than the number expended for basal metabolism.

References

Alters, S. & Schiff, W. (2009). Essential concepts for healthy living.Sudbury, Ma: Jones andBartlettPublishers.

Rippe, J. M. (2005). Weight watchers weight loss that lasts: Break through the 10 big diet myths.Hoboken,NJ: John Wiley & Sons Inc.

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