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What is lean body mass?
Lean body mass refers to muscles which is usually greater in physically fit people, athletes and men.
The benefit of a higher lean body mass isn’t just a good-looking toned appearance. Having a higher lean body mass raises the rate at which we utilize the energy from food for basic normal body functions. This means that a person with greater lean body mass has a higher metabolic rate. Having a higher metabolic rate is desirable for good health.
Regular exercise that includes resistance training as well as maintaining healthy weight results in higher lean body mass.
Staying active throughout life and weight training helps us burn calories, stay healthy as well as maintain an optimal metabolic rate.
Kilocalories utilized by a 150-lb individual during physical activity
| Food or Drink | kilocalories or kcal from Food or Drink | Physical Activity | kilocalories or kcal utilized during the Physical Activity | Duration of the Physical Activity in minutes |
|---|---|---|---|---|
| Amma’s Kitchen Kerala Mixture Hot 1 oz. | 150 | Walking the dog | 150 | 44 |
| Beer 12 fluid oz. | 153 | Bicycling (general) | 153 | 18 |
| Fairlife Chocolate Milk 2% reduced fat 340 ml | 200 | Cricket (batting, bowling, fielding) | 202 | 37 |
| Clif Builder’s 20 g Protein Bar Chocolate 1 bar | 270 | Weight lifting (light or moderate effort) | 273 | 80 |
| Coca Cola Classic 12 fluid ounce | 140 | Bird watching (slow walk) | 142 | 50 |
| Fage nonfat Greek yogurt with honey 150 g | 170 | Calisthenics (sit-ups & crunches) | 172 | 54 |
| Nanak Gulab Jamun in sugar 1 piece | 200 | Running 5 miles per hour (12-minute mile) | 208 | 22 minutes for a 150-lb individual to utilize 208 kilocalories |
| Nanak Gulab Jamun in sugar 1 piece | 200 | Running 5 miles per hour (12-minute mile) | 203 | 18 minutes for a 180-lb individual to utilize 203 kilocalories |
| Kaju Katli 50 g | 225 | Walking / Running playing with children (moderate effort) | 227 | 57 |
| Kellogg’s Raisin Bran Crunch 1 cup with 3/4 cup skim milk | 250 | Hiking (walking at normal pace) | 253 | 42 |
| Red wine 3.5 fluid oz. | 88 | Sitting, reading book, newspaper, etc. | 89 | 60 |
| Silk Soymilk Light Original 1 cup | 60 | video exercise workouts (e.g., yoga, stretching), light effort | 60 | 23 |
| All Natural Simply Grapefruit 100% grapefruit juice 8 fluid oz. | 100 | sitting tasks, light effort (e.g., office work, chemistry lab work, computer work, reading, desk work) | 102 | 60 |
| Simply Orange Country Stand orange juice with pulp 8 fluid oz. | 110 | Martial Arts moderate effort (e.g. judo, jujitsu, karate, kick boxing, etc.) | 117 | 10 |
| SlimFast Original Rich Chocolate Royale 11 fluid oz. | 180 | cleaning house, general, moderate effort | 180 | 48 minutes for a 150-lb individual to utilize 180 kilocalories |
| SlimFast Original Rich Chocolate Royale 11 fluid oz. | 180 | cleaning house, general, moderate effort | 180 | 40 minutes for a 180-lb individual to utilize 180 kilocalories |
| Talenti Belgian Milk Chocolate Gelato 2/3 cup | 290 | Stair-Treadmill (general) | 297 | 29 |
| Terra Real Vegetable Chips (Original / Mediterranean) 1 oz. | 150 | Jogging (general) | 151 | 19 |
| White wine 3.5-ounce glass | 84 | Sitting, singing | 84 | 41 |
| Wonderful Lightly Salted Pistachios ½ cup with shells | 150 | Gardening (general, moderate effort) | 151 | 35 |
Next Steps....
If you are interested in my nutrition consultation services, please include a detailed description of your project proposal, budget, timing and contact information.
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Mrs. Seethalakshmi Seshabhushan Nagaraja
MS BS BE RDN
nutritionist@sattvikanutrition.com
Every workout is progress towards success
Disclaimer
Our reliable nutrition and fitness recommendations are a guide to a sustainable natural and healthy way of living. We use a normal method of communication and easy to understand language so that there is no miscommunication, no misrepresentation and no misinterpretation. Our software tools and nutrition education help you maintain your original good health and achieve your nutrition and fitness goals. We provide personalized nutrition recommendations based on a qualified medical professional’s evaluation.
We are not participating in biotechnology research. We are not participating in clinical trials. We do not provide biotechnology solutions. We do not provide biotechnology recommendations.