What is lean body mass?

Lean body mass (LBM) is the mass of the body exclusive of fat mass.

LBM consists of the following components:

- skeletal muscle,

- bone,

- connective tissue (including tendons and ligaments),

- organs (including the heart, liver, kidneys, lungs, and gastrointestinal tract),

- blood, and

- skin

LBM is an important measure of body composition because it is closely associated with health and fitness. A higher LBM is associated with better cardiovascular health, improved insulin sensitivity, greater strength, and reduced risk of obesity and other chronic diseases.

LBM can be measured using several different methods, including:

- bioelectrical impedance analysis (BIA)

- dual-energy X-ray absorptiometry (DXA)

- air displacement plethysmography (ADP)

- underwater weighing

BIA is the most common method of measuring LBM because it is relatively simple and inexpensive. However, BIA can be less accurate than other methods, especially in people who are obese or have fluid retention. DXA and ADP are more accurate methods of measuring LBM, but they are also more expensive and time-consuming.

The ideal LBM for an individual depends on several factors, including age, sex, and activity level. However, a general guideline is that women should have a LBM of at least 25% of their total body weight, and men should have a LBM of at least 30%.

There are several ways to increase LBM, including:

- strength training

- cardiovascular exercise

- eating a healthy diet

- getting enough sleep

Strength training is the most effective way to increase LBM. By lifting weights, you can stimulate your muscles to grow and become stronger. Cardiovascular exercise can also help to increase LBM, but it is not as effective as strength training. Eating a healthy diet that includes plenty of protein, carbohydrates, and healthy fats is essential for building LBM. Getting enough sleep is also important, as sleep helps to repair and build muscle tissue.