Muscle Mass
Ethan Weber’s Lean Muscle Mass. What is Muscle Mass? What is Skeletal Muscle Mass?
What is Muscle Mass?
Muscle Mass describes the total weight of ALL the muscles of the body. Muscles are tissues made of long fibers. They enable movement, stabilize joints and provide strength and power. Muscles allow you to perform most physical activities.
Muscle Mass is a major part of overall body composition. It is influenced by genetics, age, sex, activity level and diet. Strength training, like weight lifting and bodyweight exercises, promote muscle growth and increase muscle mass over time.
It is beneficial to have an adequate amount of muscular mass. That will improve physical performance, improve metabolism, improve posture and joints and prevents injuries. Muscle mass also helps the body maintain a healthy weight. You are less likely to suffer from obesity, diabetes and age-related muscle loss.
Note: Other key factors to determine overall health and fitness: Body Fat Percentage, Cardiovascular Fitness, Flexibility, Lifestyle
Jeremy–plenty of mass, could use more muscle!!
Best Suplements For Muscle Mass Growth
- 40g Protein
- 488 Calories
- 55g Carbs
- Gluten Free Oat Flour
- Meal Replacement
- Milk Protein
- Whey Protein
- Vitamin B12 & B6
- MCT Oil
- Zinc & Magnesium
- Increase Size
- Pack On Muscle
- Boost Energy
- Chocolate and Vanilla
Skeletal Muscle Mass
Skeletal Muscle Mass and Muscle Mass are related but are not the same.
Muscle Mass consists of the total weight of ALL the muscles of the body–regardless of type. The muscles included are skeletal muscles, organ muscles, cardiac muscles, and smooth muscles of the digestive system.
Skeletal Muscle Mass refers only to the weight of the muscles of the skeletal system. These are the muscles attached to the skeleton and are directly involved with voluntary movements. They are the muscles you can feel and see. They play a key role in posture, movement and physical strength.
When discussing muscle mass, the primary focus is skeletal muscle mass. It is the type of muscle that responds to training and exercise. Skeletal Muscle Mass can be increased by strength training. This can lead to increased strength, power and physical performance.
What supplements help build skeletal muscle mass?
Ethan Weber puting skeletal muscle on display at a football camp
Lean Muscle Mass
Lean Muscle Mass is the portion of your Skeletal Muscle tissue without the weight of fat or other tissues. It is generally associated with a fit, toned body. Lean muscle mass is what individuals need who are looking to improve physique, increase strength or improve athletic performance. Adding lean muscle mass will increase metabolism. Muscle tissue requires more energy to maintain than fat tissue. This can help in weight loss and fat loss goals.
Increasing lean muscle mass requires a combination of muscle training (like weight lifting) and proper diet. Resistance training sparks muscle protein synthesis (rebuilding of muscles). Consuming enough protein and water supports muscle recovery and growth (muscle protein synthesis). Adding lean muscle mass takes time and consistent effort. How long and how much effort depend on genetics, training intensity and nutrition.
Ethan Weber has lots of lean muscle mass
There are 2 key components to gain muscle mass: resistance training and diet.
When you workout, especially resistance training, you cause small tears in the muscle fibers. Your muscles grow during the repair process called muscle protein synthesis. Your body can be performing muscle protein synthesis for up to 48 hours post workout. The more intense the training, the more growth from the muscle repairing process.
Your diet needs to focus on hydration, calories and protein. Protein is a key component to muscle growth. Your body needs a constant supply of protein to build and repair muscles. While the first 60 minutes after a workout is the most important, you must supply protein for the next 48 hours. It is possible to do this with a well-balanced diet. Most people find it is easier to supplement their diet with Protein.
It is best to consult with a professional for a specific resistance training program and nutrition plan for your specific goals and needs.
Calculate Muscle Mass
To calculate Muscle Mass, you have to answer a couple questions and them plug the answers into a formula. Let’s start with the questions….
Questions
- What is your height?
- What is your weight?
- What is your waist circumference?
- Are you Male or Female?
Example
- 71 inches
- 270lbs
- 40inches
- Male
If you answered in metric units, you move onto the formula. If you answered in Imperial units (US), you must convert your answers to metric.
- Convert pounds to Kilograms….1lb = 0.4536kg
- Convert Inches to Centimeters….1inch = 2.54cm
- 71inches = 180.34cm (71 X 2.54)
- 270lbs = 122.5kg (270 X .4536)
- 40inches = 101.6cm (40 X 2.54)
Muscle Mass Index Formula
MMI = (.401 X weight in kg) + (.288 X height in cm) + (.346 X waist circumference in cm) + (6.094 for male, 0 for female)
Example
(.401 X 122.5)+(.288 X 180.34) + (.346 X 101.6) + 6.094 – 12.1
MMI = 130.3256*
*This number does not represent the amount of muscle you have in kg. It is a number calculated with the answers that can be used to compare yourself with other people or your future self using a standardized formula.
Ethan is a sprinter
Body Fat Percentage
Body Fat Percentage is the amount of fat tissue in relation to the total weight of a person’s body. It is a measurement used to assess a person’s body composition. It is an indicator of one’s overall health and fitness.
Body fat percentage can be very different among individuals. It is influenced by age, gender, genetics and lifestyle. A certain amount of body fat is necessary. It is required for some bodily functions and hormone regulation. Too much body fat can increase risk of some adverse health conditions. Those conditions include heart disease, diabetes and some types of cancer. Use the link below to calculate your Body Fat Percentage. Then use that answer to see where you are on the chart. Blue = Lean, Green = Ideal, Yellow = Average and Red = Above Average.
Click here for Body Fat Calculator.
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