Leaning Into Health: How to Build & Maintain Muscle
Building and maintaining lean body mass is the key to improving body composition. Lean body mass refers to the weight of everything in your body except fat, and it includes muscles, bones, organs, and fluids. A higher percentage of lean mass contributes to improved metabolism, better overall physical function, and reduced risk of chronic diseases.
Here are several effective strategies to help you build lean body mass:
1. Prioritize Strength Training: Engage in resistance training exercises at least two to three times per week, focusing on compound movements that work multiple muscle groups, such as squats, deadlifts, and bench
presses. Then, gradually increase weights and reps to challenge your muscles. If you do not have equipment, many resistance exercises can be performed using your own body weight.
2. Optimize Nutrition: Protein needs vary depending on your fitness goals, training routine, and health needs, so it is best to consult with a registered dietitian for specific recommendations. In general, consuming adequate protein—about 0.8–2.0 grams of protein per kilogram of body weight per day—supports muscle repair and growth. To determine kilograms, take your body weight in pounds and divide by 2.2. Include a variety of protein sources such as lean meats, fish, dairy, legumes, and plant-based options.
3. Stay Hydrated: Drink plenty of water throughout the day to support metabolic and muscle functions. Also consider hydration before, during, and after engaging in physical activity, especially when exercising in hot or humid conditions.
4. Limit Alcohol and Junk Food: Avoid alcohol, ultra processed foods, refined carbohydrates, sugary foods
and beverages, and other junk foods, as these can slow muscle building.
5. Get Enough Sleep and Rest: Adequate rest between workouts is essential for building lean body mass.
Aim for 7-9 hours of quality sleep each night to allow for adequate muscle recovery. If muscle soreness
interferes with sleep, try foam rolling, stretching, or other relaxing mobility exercises to improve sleep
quality.
6. Consult Professionals: If you are unable to make progress on your own, consider working with a certified personal trainer to develop a customized exercise program, or speak with a registered dietitian to ensure your nutrition habits support your fitness goals.
Building and maintaining lean muscle mass can help optimize your metabolic health. Be thoughtful about how you nourish your body, include strength training exercises on 2 to 3 days of the week, and be consistent with your workout routine.
9 Habits for Healthy Routines
Establishing and maintaining healthy routines can help you stay on track with your health goals. By implementing structured, daily practices, you can be more productive without compromising your health. Below are some habits to consider as you aim to integrate healthy routines into your daily life.
1. Movement: Move your body throughout the day. For example, start the day with a full-body workout, take a walk after lunch, and finish the day with a 5-minute chair yoga routine.
2. Hydration: Adequate hydration is essential for optimal cognitive function and overall health. Fill a water bottle in the morning and set a goal to refill at specific times and take small sips throughout the day.
3. Stretching: Spend five to ten minutes each morning doing light stretches. This promotes increased
flexibility, reduces muscle tension, and energizes you for the day ahead.
4. Meditation: Dedicate a few moments to mindful meditation. Focus on your breathing and clear your
mind during the midday hours, or whenever you need to destress.
5. Journaling: Write down your thoughts, goals, or things you are grateful for. This practice enhances mental clarity and fosters a positive mindset.
6. Nourishment: Prepare nutritious meals and snacks to fuel your body and boost energy levels. Plan your
menus in advance to avoid the temptation of choosing unhealthy alternatives.
7. Relaxation: Dim the lights, play soft music, or use aromatherapy to relax at the end of the day. A soothing atmosphere can help release tension and stress and signal to your body that it is time to wind
down.
8. Reading: Choose an enjoyable book to stimulate creativity. Reading can serve as an excellent escape
and helps transition your mind away from the day’s stresses.
9. Reflection: Before bed, take a moment to reflect on your accomplishments and note any challenges you
faced. This practice can help clear your mind before sleep.
Weaving self-care routines into your daily life can bring many health benefits in the long term. Healthy habits take time, so prioritize your health goals and start with one area of your life at a time.
Small Changes
Identify one small change you could make to your daily routine to improve one area of your health.
Make a list of your top 3 health focus areas and map out a plan to make one small change that improves at
least one of the areas. If you are ambitious, look for a change that positively impacts all 3 of your focus
areas. Consider your less healthy habits and look for healthier alternatives.
Blackened Catfish with Dirty Rice & Crawfish Tail Cream Sauce
Ingredients
Fish
- Fish filets (Catfish or any white fish to your liking)
- All-purpose seasoning
- Smoked paprika
Dirty Rice
- 1 cup rice
- 1 Lb ground beef
- ½ onion (diced)
- ½ bell pepper (diced)
- ½ stalk celery (diced)
- 2 cups chicken broth
- 1 tablespoon Cajun seasoning
- ½ tablespoon all-purpose seasoning (low sodium)
Cajun Crawfish Cream Sauce
- ½ onion
- ½ bell pepper
- ½ stalk celery
- crawfish tails
- Andouille Sausage (OPTIONAL)
- 1 tablespoon tomato paste
- 1 can fire roasted tomatoes
- ½ cup chicken broth
- 1 cup heavy cream
- Parmesan Cheese
- 1 tablespoon Cajun seasoning
Instructions
Dirty Rice
- Cook sausage, onion, celery, bell pepper for a few minutes until cooked through. Remove from pan
- Cook ground beef and remove excess grease
- Add in 1 cup rice
- Add onion, celery, bell pepper back in
- Add in 2 cups chicken broth
- Add in Cajun seasoning
- Let simmer for 20-25 minutes
Cajun Crawfish Cream Sauce
- Cook sausage, onion, celery, bell pepper
- Add in tomato paste and creole seasoning
- Add in Chicken broth
- Add in fire roasted tomatoes
- Add in heavy cream
- Add in crawfish tail
- Add in cheese
- Let simmer around 10 minus or until thickened. If mixture is too soupy, add in a cornstarch slurry (1 teaspoon cornstarch, 1 teaspoon water) and mix in.
Fish
- Season your fish with your favorite seasonings
- Add 2 tablespoon oil to a pan along with a bit a butter on medium heat
- Add your fish in top (presentation) side down first. Let sear for 3-4 minutes for a medium sized filet
- Flip your fish and add in a knob of butter and a squeeze of lemon juice. Let cook another few minutes while basting the butter over the fish
Plating
- Place dirty rice on your plate
- Add your Blackened fish on top of your rice
- Top with your Cajun crawfish cream sauce
