How to Gain Lean Body Mass

Written by chris caruso
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How to Gain Lean Body Mass
A healthy diet can help you gain lean body mass. (muscle fitness image by Leticia Wilson from

Lean body mass is a concept used in the world of nutrition to help determine a person's ideal weight. In essence, it is the weight of a person's tissues, organs and muscles without any fat. Gaining lean body mass involves proper exercise and a nutrient-rich diet. The goal is to reduce your overall body fat and add muscle mass to your body. Keep in mind that it is unhealthy and impossible to remove all of your fat tissue as your body needs fat to survive.

Skill level:


  1. 1

    Consume the right kinds of foods. Eat lean proteins, such as fish, chicken, nuts, beans and eggs. Opt for whole-wheat choices when available and eat five to seven servings of fruits and vegetables daily. Stay away from fried foods, candy bars, chips, fast foods and refined sugars.

  2. 2

    Eat less food more frequently. Instead of three big meals daily, consume six smaller meals every two to three hours. This will gradually speed up your metabolism and help lower your body fat quicker.

  3. 3

    Drink water. Water is vital for so many of the body's everyday functions. Drinking water helps break down fat and build lean body mass. Avoid sodas, sports drinks and juices. Drink at least eight cups of water daily.

  4. 4

    Work out for at least 40 minutes, four to five times per week. Do cardiovascular exercises to burn down excess body fat. Good cardio options include swimming, jogging, biking and skipping rope. To gain lean muscle mass, strength-train with free weights. Bicep curls, push-ups, triceps extensions, squats and dead lifts are all good strength-training exercises. Do cardio and strength training on alternate days to maximise the benefits of your workout routine.

  5. 5

    Rest your body. Get plenty of rest after your workouts and aim to get at least seven hours of sleep nightly. Sleep helps restore your muscles and even builds lean muscle mass.

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