When people think about maintaining a healthy weight, their focus is only on diet and exercise. However, building and maintaining lean muscle mass plays a crucial role that often goes unnoticed. Lean muscle refers to muscle tissue that has low levels of fat, that provides strength and tone to the body. As opposed to fat, lean muscle is metabolically active, meaning it burns calories even when the body is at rest, supporting metabolism. Building and maintaining lean muscle contributes to strength, physical endurance, and vitality.
According to Dr. Kendrick Heywood, a pioneer in functional medicine and an expert in weight loss, lean muscle is of profound importance for metabolism and overall health. Dr. Heywood believes that lean muscle is a key factor in not only achieving a healthy body weight but also in promoting longevity and resilience.
Lean Muscle and Calorie Burning at Rest
One of the most astonishing benefits attributed to lean muscle is its ability to burn calories even when the body is at rest. Compared to fat tissue, lean muscle is metabolically active, which means it takes more energy to maintain lean muscle mass. Muscle tissue continuously needs fuel, even while we’re sitting or sleeping, which increases our basal metabolic rate (BMR) — the number of calories our bodies burn at rest.
Having more lean muscle means that you’re burning more calories throughout the day even when you are not active. It’s like having a 24-hour fat-burning system working on your behalf. This makes lean muscle a crucial component for those looking to lose weight or maintain a healthy body weight, as it allows for a higher daily caloric burn without additional physical activity.
How Lean Muscle Supports Longevity
Beyond its metabolic advantages, lean muscle is also a significant factor in promoting longevity. Our muscle mass naturally declines as we age – the medical term is known as sarcopenia. Dr. Heywood explains that this loss of muscle mass can lead to a range of age-related health issues, such as decreased mobility and increased risk of falls and fractures. By prioritizing lean muscle maintenance, people can reverse some of these risks, which can help them improve their quality of life.
Maintaining lean muscle mass isn’t just about looking fit, it’s about staying healthy as we grow older. Strong muscles improve balance, bone density, and joint health, which are all crucial for long-term vitality. Studies have shown that people with higher muscle mass tend to live longer and have a lower risk of chronic conditions such as diabetes, heart disease, and osteoporosis.
How to Build and Maintain Lean Muscle
When it comes to building lean muscle, a balanced approach that includes both strength training and a good supportive diet is advised. Resistance training, such as weight lifting, bodyweight exercises, or resistance bands, are some of the proven ways to stimulate muscle growth. Heavy weights or very extreme workouts are not a must to build lean muscle. Consistency with moderate strength exercises, done a few times a week, can yield significant results over time.
In addition to exercise, nutrition plays a very critical role in muscle building and maintenance. A diet rich in proteins is of essence to support muscle growth and repair. High-quality protein sources like lean meats, fish, beans, and dairy provide the amino acids that muscles need to recover and grow stronger. But remember, exercising alone will not help build muscle. An adequate amount of sleep and rest holds great significance for the muscles to repair and rebuild after exercise.
The Long-Term Benefits of Lean Muscle
Building and maintaining lean muscle provide lasting benefits that extend far beyond aesthetics. Building lean muscle can make weight management more sustainable because unlike fat, lean muscle supports a healthy metabolism. It also helps combat the natural muscle decline that comes with aging. By incorporating regular strength training and a balanced diet, individuals can not only enhance their body composition but also improve their long-term health and resilience.
Dr. Heywood’s expertise and years of experience in weight loss and weight management highlight the broader health impacts of lean muscle, encouraging his patients to focus on building muscle rather than just losing weight. Lean muscle is a cornerstone of healthy aging and a high quality of life. Dr. Heywood’s approach reminds us that building lean muscle is not just for athletes or fitness enthusiasts — it’s essential for anyone looking to achieve lasting health and vitality.
So if you want to achieve a healthy weight, increase your strength, stability, and vitality, and stay active for as long as possible, book your consultation with Dr. Kendrick Heywood at Liquivida Fort Lauderdale Beach and maintain your independence and confidence!
