You may have read that title and wondered to yourself WHY would I want to GAIN weight this year?!
The thing is, gaining muscle is VERY different than gaining fat. We all really need to gain lean muscle for a variety of health-related reasons, but at the top of the list for many of us is the fact that lean muscle is what helps us achieve the desirable ‘toned” look.
Why You Should Focus on Gaining Lean Muscle
In reality, active adults want to gain lean muscle for a variety of interconnected reasons, all contributing to a higher quality of life. Here are eight of the most important reasons you should focus on to gain lean muscle this year:
1. Combating Age-Related Muscle Loss (Sarcopenia): This is a primary driver for longevity and health. Muscle mass naturally declines with age, starting as early as our 30s. This loss (sarcopenia) contributes to weakness, frailty, and increased risk of falls and fractures. Gaining lean muscle helps counteract this process, preserving strength and function.
2. Boosting Metabolism and Managing Weight: Muscle tissue is metabolically active, meaning it burns more calories at rest than fat tissue. Increasing lean muscle mass helps boost metabolism, making it easier to manage weight and body composition. (this is important because the more muscle you have, the more efficient your body will be at burning FAT.)
3. Enhancing Functional Strength and Mobility: Lean muscle is essential for performing everyday activities with ease and confidence. This includes things like lifting groceries, carrying children, climbing stairs, and maintaining balance. Improved functional strength translates to greater independence and a higher quality of life.
4. Improving Bone Health: Strength training, a key component of building lean muscle, is crucial for bone health. It helps increase bone density, reducing the risk of osteoporosis and fractures, which become more prevalent with age.
5. Increasing Energy Levels: More muscle mass can lead to increased energy levels. This is because muscle tissue is more efficient at utilizing energy. Feeling stronger and more energetic allows us to participate more fully in life and have the energy we need to get through our days full of lots of responsibilities.
6. Enhancing Body Composition and Aesthetics: Have you ever thought to yourself: I just wish I looked more toned?! The aesthetic benefits of lean muscle gain are a primary driver for many people. Lean muscle leads to a more toned and defined physique.
7. Reducing Risk of Chronic Disease: Increased muscle mass is associated with a reduced risk of several chronic diseases, including type 2 diabetes, heart disease, and certain cancers. What we love most about gaining lean muscle is that prioritizing this is a proactive step toward long-term health and well-being.
8. Improved Mental Well-being: Exercise, including strength training to build muscle, has significant mental health benefits. It can reduce stress, improve mood, and boost self-esteem. The sense of accomplishment from achieving your fitness goals also contributes to overall well-being.
As you can see, gaining lean muscle is much more than just looking good. It’s a critical strategy for maintaining health, function, and independence as you age, allowing you to live a fuller, more active life.
How to Gain Lean Muscle
Now, let’s get back to the original question – if gaining 5 pounds of muscle was my goal this year, here’s the exact approach I’d take – and this happens to be the same advice I give to our clients at Telos:
- Strength Train at least 3 Days a Week: Focus on strength-based workouts and progressive overload using compound lifts like squats, deadlifts, and presses. These exercises are incredibly efficient, giving you the biggest return on your time investment. They work multiple muscle groups simultaneously, maximizing your efforts.
- Prioritize Protein Intake: Protein is essential for building muscle. I’d aim for 0.7-1.0 grams of protein per pound of body weight daily, primarily from whole food sources. I know firsthand many people struggle with protein – what to buy, how much to eat, and how to supplement. My go-to staples are lean meats, eggs, and cottage cheese. Simple, effective, and readily available.
- Strategic Supplementation: I keep my supplements simple: protein, creatine, and electrolytes. I primarily use protein shakes for convenience, especially right after my workouts when time is tight. My favorite? A quick protein shake: 8 oz coconut milk and a scoop of Ascent vanilla protein powder. It’s fast, easy, and effective.
Final Thoughts
It seems too good to be true, right? But the truth is, small, consistent actions like these make a HUGE difference over time.
The key is this (and we remind people of this all the time): every person is a little bit different when it comes to how they respond to changes to their training and nutrition.
We often have couples start with us at the same time and the husband sees almost instant results with strength training and nutrition adjustments. Meanwhile, the wife struggles to see modest impacts from a similar plan. This is normal and expected with differences in men and women.
All this means is that we have to problem solve a bit to figure out what exactly each person needs to see the desired results at the rate they want to see progress.
The good news is that this is what we have years of experience doing, and we LOVE this process! So, if you’re struggling to figure out your protein intake, what to eat, or where to start with strength training and nutrition, let’s connect. Just click HERE to set up a completely free Nutrition Intro – I’m happy to help you create a personalized plan.