Ageless Fitness Institute

11/10/2026

MUSCLE- VS LEAN MASS. I SAY THIS OFTEN. THEY ARE DIFFERENT.

READ TO LEARN ABOUT - "DRY LEAN MASS" - WHICH I EMPHASIZE IS A KEY FACTOR TO WATCH USING THE INBODY 770 "DSM-BIA" MACHINE I HAVE OWNED FOR 7 YEARS.

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Consider the following three statements:

“I’m not working out to get huge; I just want to build strength and put on five pounds of lean muscle.”

“My goal is to work out more and put on a healthy five pounds of muscle mass before next season.”

“I’m going to add more protein to my diet and hopefully gain 5 pounds of lean body mass by the end of the month.”

In each one, someone wants to gain five pounds of something but is using three different terms. Let’s clear up a common misconception: all muscle is lean. The term “lean muscle” isn’t scientifically accurate. But what is lean body mass and what is muscle mass?

These are real terms, and they refer to different aspects of your body composition. Understanding the difference is key if you want to accurately calculate lean body mass, track your skeletal muscle mass, and reach your fitness goals. Let’s take a look below.

Lean Body Mass vs. Muscle Mass

What is Lean Body Mass?
Lean Body Mass (also sometimes known as simply “lean mass,” likely the source of the word “lean muscle”) is the total weight of your body minus fat mass.

Lean Body Mass (LBM) = Total Weight – Fat Mass

LBM includes the weight of:

Organs

Skin

Bones

Body Water

Muscle Mass

Unlike lean muscle, Lean Body Mass correctly uses the word “lean” as it describes the entire weight of your body minus fat. This is why it is also known as “Fat-Free Mass.”

Because your Lean Body Mass comprises so many parts, any change in the weight of these areas can be recorded as changes in LBM. Keep in mind, the weight of your organs will not change much. Bone density will decrease over time, but it won’t significantly affect the weight of your LBM.
The two biggest factors that influence lean body mass are body water and muscle mass.

What is Muscle Mass?
When people talk about gaining muscle through strength training and protein intake, they’re actually referring to increasing their skeletal muscle mass — the only muscle type you can actively grow through exercise and nutrition.

When people talk about gaining muscle by eating more protein or muscle-building workouts, what they’re really talking about is gaining or building their Skeletal Muscle Mass — the only muscle type you can actively grow through exercise and nutrition.

However, muscle mass as a whole includes:

Skeletal Muscle Mass (the type you can build)

Cardiac Muscle (heart muscle, which functions involuntarily)

Smooth Muscle (found in organs, also involuntary)

This distinction is important because skeletal muscle vs. muscle mass isn’t the same thing. Many assume they’re interchangeable, but skeletal muscle mass refers specifically to the muscles you can develop through training.

Another key consideration is body water, which is a major component of lean body mass. This can lead to confusion when people use “muscle gain” and “lean gains” interchangeably. A sudden increase in lean body mass doesn’t always mean you’ve gained muscle — it could simply be fluctuations in body water.

Many use lean body mass, muscle mass, and even “lean muscle” interchangeably, but they aren’t the same thing. Find out why here!

11/09/2026

You forgot what you ordered. They lost everything. “I never thought about it” sounds rather different when there’s a line of victims waiting to hear your explanation.

11/09/2026

Calcium: How Much Do You Need And What Are the Best Sources? VEGAN-! SEE THE REASONS.

9 Plant-Based, Calcium-Rich Foods

Discover the best calcium-rich foods for stronger bones, backed by science. See the full list and start boosting your intake today.

11/09/2026

FOR SUCCESS- MAKE SURE YOU ARE YOU ENJOYING THE MOVEMENT & EXPERIENCE-! THAT IS THE BIGGEST EASY CAUSE OF STAYING POWER. - ALONG WITH BELIEF THAT IT IS GOOD FOR YOU -! & "IDEAL"-!

Stick With Exercise Has Nothing To Do With Willpower

THE PROCESS & THE OUTCOME BOTH MATTER.

New research suggests your struggle to stay active may start in the brain—not your motivation.

11/09/2026

HYDRATE & MINERALIZE IN EVERY SEASON-! EVEN COLD WINTERS.

Why It’s Important To Stay Hydrated During Exercise, Even in Winter

Don’t Sweat It? When temperatures drop, it’s easy to let hydration slide. You’re sweating less, you may not feel as thirsty, and when it’s cold outside, cold water doesn’t seem appetizing. But staying hydrated during your workouts, especially longer and more challenging ones, is important to keep your body operating at full capacity — even if it doesn’t necessarily make you run faster or lift heavier.

The Study: A new systematic review examined 24 studies involving 225 total participants to investigate how drinking during endurance exercise affects performance. In all of the studies, participants performed at least 60 minutes of continuous aerobic exercise. The researchers found that hydration was associated with a lower core body temperature and reduced heart rate, two factors that are generally associated with better aerobic exercise performance. Interestingly, however, there was no clear improvement in timed performance, such as completing a set distance faster.

Takeaway: Think of hydration as helping your body handle the workload, not necessarily helping you win the race. Drinking water during prolonged exercise may reduce cardiovascular and thermal strain, making it easier to keep going.

Keep In Mind: Most studies in the review were small, only 20 participants were women, and researchers rated the certainty of all major findings as very low. Adjust your hydration plan for the workout duration and intensity, weather conditions, and individual sweat loss.

BackgroundThe effects of during-exercise drinking may differ by strategy and outcome construct. Methods: Six databases were searched from database inception ...

11/09/2026

REALLY WISE TO REDUCE & CLEAR ANY ANXIETY. PROPER MOVEMENT, & DIET, & LIFESTYLE, DETOXING, & MOOD AWARENESS MATTERS.

Studying the connection between dementia & anxiety

Plus, a few ways to manage anxiety.

11/09/2026

LUCKILY-! MY GYM IS 100% ABOUT JUST THE CLIENT GETTING RESULTS. MEANINGFUL RESULTS-! NO OTHER MEMBERS RUNNING AROUND AND INTERFERING, COMPETING, OR JUDGING WHAT WEIGHT OR FORM YOU USE.

I USED TO BE THE ONLY MALE TRAINER AT A WOMAN'S EMPHASIS GYM. KNOW THE BEBEFITS OF A SUPPORTIVE ENVIRONMENT.

"The Trend: Women-only gyms are having a comeback, but this time, it’s less about step classes and leotards and more about lifting heavy. After fading from popularity in the 2000s and 2010s, women-focused fitness spaces are re-emerging as more women embrace strength training. The new wave includes boutique studios, coached weightlifting sessions, and welcoming spaces designed to make the weight room feel less intimidating.

What People Are Saying: The appeal goes beyond avoiding unwanted attention. Women-only gyms offer a chance to learn new movements, build confidence, and take up space without feeling watched or judged. And it stems from a real need: a 2025 study of nearly 300 women found that participants reported feeling scrutinized for their appearance and performance, navigating harassment, and sometimes struggling to access equipment or be taken seriously.

What to Know: Unlike the ’90s-era Curves model, which often centered on calorie-burning circuits and weight loss, today’s women-only gyms are putting progressive strength training, expert coaching, and community front and center. The shift reflects a broader movement toward building muscle for longevity, bone health, and everyday strength, not just changing how your body looks. For many women, the real draw is a place where women can focus on getting stronger without feeling they have to earn their spot in the weight room."

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11/05/2026

SOLID- BUT WHAT ABOUT MINERALS & B-VITAMINS, KEY AMINOS. ETC..

WISE TO TAKE SUPPORTIVE PERFORMANCE CARBS- BUT

MUCH MORE IMPROVED TARGETTED SUPPS WILL FURTHER ENHANCE [HEALTH] - LONGEVITY & PERFORMANCE.

The study: how much energy do you really get from your carbs?

Runners love to obsess over the amount of carbs they consume during a race. But Almgren and his team wanted to find our how much of those carbs actually got used as energy.

The testing was conducted during three of Almgren’s long runs, including two sessions in Stockholm and a final 40K in Flagstaff, Ariz., at a much higher altitude (around 2,100 m in elevation). During the first two runs, Almgren consumed 36 g of carbohydrates every 15 minutes through Maurten Drink Mix 320. Researchers collected breath samples throughout the sessions to measure the appearance of carbon-13, a naturally occurring, non-radioactive isotope used to track how much of the ingested carbohydrate was being used for energy.

The findings highlighted an important detail: consuming carbs doesn’t mean the body is able to use them all for energy. It also doesn’t mean the body is able to use them immediately. During Almgren’s first long run, ingested carbohydrates accounted for just three per cent of his carbohydrate utilization at five kilometres. It increased as Almgren continued to run, eventually reaching approximately 29 per cent by 30 kilometres.

The same thing happened during his second test. By 52 minutes, the drink mix accounted for 27 per cent of his carbohydrate utilization. His peak utilization rate from the drink reached 87 g per hour. According to Maurten, it took roughly 60 minutes for the carbohydrates Almgren consumed to reach a steady contribution to his energy supply.

What does that mean for race-day fuelling?
It’s important to start fuelling sooner, rather than later. Every person is different—but it took 60 minutes for the carbs to start providing an effective contribution to Almgren’s energy.

For his debut in NYC, Almgren took a gel with 25 g of carbs, two minutes before the start, followed by a drink mix with 80 g of carbohydrates at every five-kilometre aid station. He also planned to take a caffeinated gel at 15 kilometres with 25 g of carbs and 100 mg of caffeine.

The Swedish superstar underwent a series of tests to determine how to consume his carbs on race day