If you want to know the truth about whether it is possible to drive fat into the muscles in order to get a slender, relief physique, then you want to read this article.
Imagine if you could take half the fat on your body and turn it into muscle.
Life would be nice, would not it?
And so let’s talk about why you’re here.
You probably feel too fat, or maybe “skinny fat” ( “fat thin” and I want you to be able to just transform a little of this bouncing fat into hard as rock muscles.
Well, I hate destroying someone’s dreams … but you can not. This is physically impossible.
Fat simply can not “turn” into muscle, and muscles can not turn into fat, and no diet, fashionable exercises, tablets or powders can not change it.
What you can do, however, is to get rid of fat and build muscle, producing the same end result. And I’m going to reassure you in this article.
Let’s move on to this.
Why It’s Impossible to Turn Fat Into Muscles
The reason why it is unrealistic to turn fat into muscle is simple – they are different tissues with different component compositions and work assignments.
Muscle tissue mainly consists of protein, water and glycogen (the form of carbohydrates), while fat deposits mainly consist of triglycerides (a group of fatty acids).
In addition, the main role of muscles to drive, while fat – is primarily a source of energy for use if necessary. These tissues play other roles, including storing carbohydrates for energy (muscle) and producing hormones (fats). Healthy nutrition play another impotant role in the fat burning.
As you can see, muscles and fat have very little in common, and the body does not have the ability to convert one into another. Fatty acids just can not turn into proteins and vice versa.
Why then do so many people think they can do something?
Well, a lot of confusion arises from the radical “before and after” transformations that create the appearance that fat simply “replaces” the muscles.
For example, just look at these success stories from people who follow my diet and strength training programs for men and women:
As you can see, these people are much slimmer and muscular on their “after” shots, but this is not because they turned fat into muscle.
Instead, they burned fat and gained dry muscle mass at the same time, otherwise known as “body recomposition.”
Technically speaking, what happened was that their fat cells contracted and muscle tissue increased, making significant changes in their body composition.
So, although the muscle and fatty tissues can increase or decrease in parallel, they never go over into one another.
How to Simultaneously Recruit Muscle Mass And Burn Fat
You went to this page, wanting to know how to turn fat into muscle.
And you’re lucky, because it’s actually quite simple.
If you are new to weightlifting, you can easily lose 5 to 8 kg of fat and gain the same amount of muscle in just the first year in the hall … if you follow the advice I give you.
If you are an average or advanced athlete, then you will have to choose one or the other – ”
I believe that you are in the first camp, so here’s what you need to do:
Step 1: Maintain a moderately aggressive calorie deficit
The only way to lose a significant amount of fat is to eat less energy (calories = energy) than you burn.
Yes, the ratio of incoming calories to outgoing calories is important. Great importance.
When you eat fewer calories than you burn, you create a deficit of energy that needs to be replenished, and your body uses its fat reserves first of all to turn it into energy.
Keep your body in this state long enough, and your fat reserves will become smaller and smaller.
That’s why the first condition for successful body recombination is a calorie deficit. The factor leading to burning fat in motion.
No calorie deficit = no fat burning, and a point.
But your task is to avoid too much calorie deficit, yet, since it can slow down muscle growth and lead to mood disorders, gluttony, and a host of other problems.
That’s why I recommend an aggressive, but not reckless (fanatical), calorie deficit of about 25%.
In other words, I recommend that you eat about 75% of the energy that you burn every day, because based on research, that’s enough for you to keep the rate of burning fat at full speed, and not too much to suffer from unexpected side effects.
Step 2: Eat enough protein
According to studies, when calories are limited, the protein diet leads to increased fat loss, muscle preservation, and satiety (which means less hunger and food cravings).
In the end, if you want to burn fat, and not muscles, and in general, to make it easier, you need to make sure that you eat enough protein.
The daily rate of protein intake is 0.8 grams of protein per kilogram of body weight loss, but judging by research, even if you double and triple that amount – this is not enough to maintain and, especially, build muscle mass during a diet.
That’s why I recommend that you eat only 2 grams of protein per kilogram of body weight per day when on “drying.”
If you are very overweight (25% body fat in men and 30% in women), this value can be reduced to 40% of the total daily calorie intake.
Do you want to know more about how much protein you should eat? Check out this article .
Step 3: Perform a lot of heavy, basic exercises (multi-joint movements)
Many-body exercises are those basic exercises that use or involve several basic muscle groups, such as squats, bench press, army press, and deadlift.
If you want to gain muscle mass and strength as quickly as possible, then your task is to accentuate these exercises in your training, and with heavy weights (75% + from your 1PM).
There are several reasons for this, but the biggest is to do the amplified voltage with the help of the progression of the load.
This refers to an increase in the level of muscle tension over time, and this is the main muscle growth factor.
The best way to ensure the progression of loads for your muscles is to add weight to the bar with the passage of time, so increasing the strength of the whole body is crucial for a natural bodybuilder.
And the most favorable for this purpose approach to training – as you guessed it – heavy, basic exercises.
See also: Interval running
Step 4:(Optional) do high-intensity interval training (VIIT)
You do not need to do cardio to lose weight, but it will speed up the process. Not too much, however, and this will interfere with muscle growth.
That’s why I recommend a kind of cardio called high-intensity interval training or VIIT, where you alternately change the intensity of the applied effort between near-maximum sprints and low intensive recovery periods.
This is more difficult than traditional low-intensity cardio, but studies show that it burns more fat, increases metabolism within 24 hours, and improves insulin sensitivity in muscles (which is good for muscle growth).
Such training is also better for maintaining muscles than usual low-intensity cardio, mainly because you do not need to do so many needle movements to continue losing weight.
Step 5: Take the right supplements
I left this last, because this is the least important.
The truth is that most additives to build muscle and burn fat are useless.
Unfortunately, no pills and powders will make you muscular and lean.
However, if you know how to manage your body recomposition with proper diet and exercise, some supplements can speed up the process.
Conclusion By Turning Fat Into Muscles
Trying to turn fat into muscle is an empty undertaking.
In principle, it is impossible to do this, because they are two completely different tissues, and the body does not have the ability to convert one into another.
What you can do, however, is to replace fat with muscle mass (so to speak) by discarding fat and gaining pure muscle mass at the same time.
It’s not difficult, either. Here is a brief repetition in brief:
- To maintain an aggressive (but not reckless – without fanaticism) calorie deficit of about 25%.
- There is a sufficient amount of protein.
- Do a lot of heavy, compound movements – multi-joint movements or, more simply, basic exercises.
- Conduct optional high-intensity interval training (as an elective).
- Take correct supplements.
Follow this simple formula, and soon, you yourself will be inspired by notable changes on your way to a better body – it’s great to add enthusiasm, as they say – appetite comes with eating. And it works that way!