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The Definition of Lean Body Mass

Lean body mass helps you get a toned, shapely body. Webster's New World Medical Dictionary defines lean body mass as the mass of the body minus fat. The more lean body mass you have, the less fat is stored in the body. Your metabolism and stamina increases as your fat decreases. Measuring body composition helps determine how much lean body mass you have.

  1. Underwater Weighing

    • Hydrostatic weighing calculates lean body mass by submerging your body in a large tub-like apparatus. A buoyant counter measure calculates how much water is displaced when you go underwater. Georgia State University's Department of Kinesiology and Health website says large amounts of fat mass make you float, but lean body mass weights more in water. Underwater weighing is considered one of the best ways to measure lean body mass. Research institutions and universities provide this test.

    Bod Pod

    • The Bod Pod is similar to hydrostatic weight, except air is displaced instead of water. You step into an egg-shaped chamber and stay for five to eight minutes. The Department of Kinesiology says to wear spandex shorts and a swim cap for the best results. You don't have to get wet, and the test time is short. Children, obese people, the elderly and the disabled can use this test to measure lean body mass.

    Skin Calipers

    • Skin calipers measure subcutaneous fat, the insulating fat below the skin's surface, to get body fat percentages. The caliper assesses specific skinfold sites: chest, triceps, subscapular, axilla, suprailiac, abdomen and thighs. You can purchase skin calipers at sporting goods stores, and they are easy to use at home once you learn how the caliper works. This lean body mass measure does not work well for the obese or very lean. You can get this test at colleges, fitness clubs and sport's laboratories if you don't want to do it at home.

    Build Muscle Mass

    • Exercise helps build lean body mass, specifically strength training. Aerobics burns fat, but using weights builds lean muscle. Lean muscle increases your metabolism, helping you burn calories even when you are resting. Work the upper and lower body muscles of the back, shoulders, arms, abdominals, thighs and buttocks. Do short, intense workouts at least three times a week. You can also work different muscle groups on alternate days.

    Fuel Muscles

    • Eat meats that contain quality protein and are low in fat to build lean muscle mass and lose or maintain weight. Focus on lean beef, skinless chicken, fish and wild game. Beans and rice contain vegetarian protein, and consume milk or low-fat yogurt for protein. Base your diet on the food pyramid. Eat a snack containing fat, protein and carbohydrates right after your workout to fuel the body. Drink water to hydrate the body's cells so they can burn fat effectively.

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