Can You Turn Fat Into Muscle?

Can You Turn Fat Into Muscle?

Turning fat into muscle is a concept pushed
heavily in fitness media without much indication to the contrary. The specific origin of it is unknown, and
maybe, it’s just more of a figurative way to describe getting fit but misinterpreted
for literal truth. Whatever the case, the belief runs rampant
in the industry today. So, let’s just cut straight to the chase… NO, you cannot turn fat into muscle. Fat and muscle are completely different bioactive
compounds, with fats being made up of something you probably heard of from your biology class,
triglycerides. Muscle, on the other hand, is comprised of
myofibrils, with each rod-like cell housing different proteins such as actin and myosin
among other molecules, such as nitrogen, allowing the muscle to produce force. In short, fat and muscle are wildly different
tissues and do not have the capability of being directly converted from one to the other. But often this claim of swapping your fat
for muscle brings about another important question: Is it even possible to burn fat
and build muscle at the same time? Ideally, focusing on one or the other at a
time is better, as they’re optimized by completely opposite states. Burning fat is advantageous in a catabolic
state via calorie deficit by consuming fewer calories than you burn, shifting to fat as
a predominant energy source. Building muscle is optimized in an anabolic
state, consuming more calories than you burn, especially protein. Paired with resistance training, the body
signals muscle protein synthesis and produces new muscle tissue. Based on this, it certainly looks implausible
to burn fat and build muscle at the same time. Fortunately, it can be done, but it takes
more judicious effort to do than to do them separately. According to, in their compiled
study review, scientific research suggests that the best potential case to build muscle
during a deficit is if you’re overweight and have very little exercise experience. It’s hypothesized by some, including myself,
that one, by carrying more bodyfat, your body has a larger energy reservoir to attenuate
muscle breakdown, and two, untrained individuals have a greater genetic growth potential where
even the slightest form of exercise can induce muscle hypertrophy. Such a scenario might create the illusion
of one converting their fat into muscle, but it’s more because one is burning fat and
then build muscle in its place. A slight but important difference. However, this is much more difficult for lean
and trained athletes to achieve, since the exact opposite is true for them. Also, results will be slower so temper your
expectations. Perhaps the best strategy to implement, and
where the added effort is required, is to use a modest calorie deficit, maybe no more
than 3 to 400 calories or so, and keeping your protein intake high, hovering within
the 1.5 grams per kilogram of bodyweight range or more. Trained and lean individuals will require
a much more stringent calorie deficit with more protein. But most importantly is resistance training. Without some form of resistance exercise,
regardless of a deficit or a surplus, no muscle will be built. Also, some might find use in programs that
takes advantage of carb cycling, which rotates days of eating at a deficit with days eating
at a surplus by adding more carbs. Check out my video about carb cycling if you
want more details. Ultimately, no, you cannot turn fat into muscle,
but yes, you can burn fat and build muscle at the same time under the right circumstances. If you haven’t heard, I’m giving away
a set of Lebert Equalizer bars for home gym training. Thank you to all that already entered the
giveaway. If you want to join as well, check out the
link the description. If you got other fitness misconceptions you
want dealt with, feel free to share it in the comments. As always, thank you for watching and get
your protein!

100 Replies to “Can You Turn Fat Into Muscle?”

  1. Bars bars bars! Come enter giveaway here if you haven’t already:
    ❤ to all of you that have already signed up. Appreciate it!

  2. This was a very good video. I know this may seem obvious but most people don't understand this concept, Keep up the good work!!!

  3. I'm surprised you over nitrogen balance? That's probably the biggest factor on how we build muscle. We can be in a positive nitrogen balance, while still being in a deficit. Slow and steady wins the race

  4. I always figured "turn fat into muscle" wasn't meant to be taken literally. It just means you lose fat while also gaining muscle. I

  5. Wow, I thought bulking and cutting periods is history now, and is used by professional bodybuilders mainly. Slow body recomposition is the recommended for average lifters.

  6. When I first started working out, non lifters would tell me to get really fat and then stat working out since I was very skinny. Turned out to be BS from my results of eating a lot of healthy food.

  7. I work out each muscle group once a week and see slight gains in weight and size, but once it's time to work them out again I see a noticeable decrease in size but not my weight. Should I be worried? I am eating enough to keep gaining weight every time but they shrink so much by the 7th day of the week

  8. Great subject, and thanks for the effort ..

    I have a misconception about is it true that the diet including high protein could harm the kidneys in the near or far future ??

    Kindly make a video about this, thanks.

  9. I agree that you cannot turn fat into muscle and with the overweight noobie gains/losses. I disagree with your caloric deficit restrictions and protein recommendations, however. Caloric deficit tapers with body fat %, which steadily decreases while body fat % decreases. Eventually, you will see the deficit becoming very close to maintenance. With protein, you still continue to recommend with body weight in mind. That is one of the biggest misconceptions about protein. You cannot recommend based on total mass. That's to say a 200 lb 30% body fat male needs as much protein as a 200 lb 10% body fat male, which we all know is false. Protein recommendations should be associated with lean body mass (LBM) and not total mass. When LBM increases, so will protein requirements, and not because you increased the protein's grams per lbs or kg. I hope you will rectify these in a future video as this is the information I give to the people I train. Thanks.

  10. Definitely not they are two totally different things…..fat is fat and Can only be used as Fule for the body. muscle is made when the muscle tares and the body repairs it with protein resulting in scare tissue making the muscle bigger

  11. hey, would you be able to do a video on the importance of what you eat vs how much you eat in terms of weight maintenance?

  12. I never knew people are that dumb to ask this question, I always thought they meant burning fat + gaining muscle at the same time by that.

  13. I tried the approach to burn fat and build muscle at the same time and I can tell you, it works… but patience is needed. The first thing I did was to put away all mirrors in my house, trust me this helps you a lot more than you think. Water retention is a thing our body does sometimes and it can convince some people that their diet/exercise regimen isn't working

  14. This is what i always said. YES! You can burn fat and grow muscle at the same time. I did it, it takes time but i did it. Heavy lifting, plus a diet on tuna (a lot of it), chicken, salads, soup, high protein yogurts (and low fat), and of course, protein shakes. And some carbs as spaghetti (pasta), what is really nice with tuna or chicken. It is healthy? Probably not, but it works. Working out plus a low calories diet.

  15. Fat is energy ladies and gentleman. How to you build muscle? You work out which is energy (fat). So short answer yea if you have a lot of fat you can be built

  16. Turning fat into muscle is like turning lead to gold. It’s a great idea, people would be better off if it was possible, but ultimately it cannot be done.

  17. I like the fact that you keep yourself behind the curtain. so judgemental people don't have anything to say. they can only judge you on your videos. instead of judging you for your race, your eye color, hair color, how big or small your muscles are. yep them assholes. keep up the good work.

  18. It refers to that fat stores energy was you don't need quite as high a active calorie intake as you are using the calories stored in your fat instead of ones taken in through the day

  19. I reckon most guys can do this when they're just starting to hit puberty round 15/16 as they can stimulate growth using weight training and then the body uses the high body fat reservoir as a source of energy to gain muscle and hence lose fat in the process. I think it's only really possible once and after that it's more or less just muscle memory and burning fat at the same time.

  20. Yooo this video is everything it was straight to the point had ACTUALLY FACTS and confirmed my suspensions great work!!!

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