It’s very difficult to build up lean muscle mass. You need the proper combination of regular diet, exercise, & hormonal processes. It is a known fact that women do not secrete the same quantity of testosterone which men do to build up the kind of hefty muscles that men hold.
Instead, women secrete high levels of the hormone estrogen. The main reason behind the difficulty that women face while losing weight is that oestrogen is a hormone that stores fat. Focusing on building lean muscle mass will actually help women with this problem.
We’ve already gone over why women should not be afraid of lifting weights. You won’t build the big, buff bodies of men with just a few sessions of weight training. When you build even 1-2 lbs of muscle, it will have a dramatic, and different look on you than it would a man. Women who lift weights tend to have long, lean sculpted muscles that help them improve their body composition. This is because increasing lean muscle mass will help women increase their metabolic rate.
The rate at which your body burns calories is called the metabolic rate of your body. Therefore, the greater your metabolic rate, the more calories you burn at rest. It is good to maintain some muscle rather than fat as muscles are more metabolically active than fat. This means that muscle needs more calories than fat to maintain or sustain them. So concentrate on building lean muscles in order to burn fat.
Weight training helps you more to shape your physique. This is done by bodybuilders all the time. As mentioned earlier, women can learn something from the bodybuilders and it is needless for them to have worries about building huge muscles.
It is quite easy to develop a basic dumbbell workout. All that you have to do is choose three to ten exercises that train your body and organize them into a routine. This simple and straight method is enough for beginners.
If you’re really serious about getting into shape with Dumbbell training, then you need the right program. The best one out there is Turbulence Training, developed by Craig Ballantyne.
All You Need to Know About Lean Muscle and Lean Muscle Body
What is Lean Muscle?
Technically there is no such thing. The most logical term that is closely associated with it is “Lean Body Mass”. Lean body mass is nothing but (your body weight – fat weight in your body) expressed in percentage terms. So, the lower the fat content the higher your Lean Body mass. One of the constituents of the lean body mass is the muscles. But, obviously, it does not mean that if you have lower fat content in your body you have great muscles. You could be a skinny guy with very low-fat content and yet have a high lean body mass.
So, what is lean muscle mass then? Well if there was a way to measure the accurate mass/weight of muscle tissues in our body, then a good lean muscle body would have a high Muscle to Fat ratio. But, of course, this kind of metric is not spoken about in any literature. But, it just gives you an indication of what it means in physiological terms.
Lean Muscle Body (LMB) is often used to describe the visual appearance of a person. This type of body is used to describe a person who is not very bulky (like professional bodybuilders), they are lean. Yet, they possess a well-chiseled muscular look. In short, they are athletic yet muscular. This is also referred to as the Hollywood look or the shrink-wrap look. Popular Hollywood celebrities like Cam Gigandet or Brad Pitt sport this look.
So is it good to have a LMB?
Most definitely. If we just go by the physiological definition it is great for the overall balance of the body. A lower body fat percentage in the range of 10-15% is recommended for men and a range of 15-20 for women. This is the ideal fat volume to maintain good overall cardiovascular health.
Visually, you will possess an extremely attractive and fit physique, which will be the envy of others. You will also improve your strength and endurance if you try to achieve this physique and maintain it. This is a great plus and has many benefits apart from just the health benefits.
Many of us often think that this body type can belong to an elite few who have lots of money and time at their disposal to actually build a good physique (like actors and athletes). While it is true that more focus can be placed on getting a good physique if your living depends on it (eg. you are an actor, and you need to have a good physique to be in business).
It is not necessarily true that common people like us cannot develop this physique. With some amount of motivation, dedication, and the right information about a lean muscular physique, you too can be well on your way to building an enviable body.