Can fats be turned into muscle, how do you lose fats, and then how fast can you gain that muscle?
Can fats be converted into muscle?
Some people think that “through sports and a certain diet, he can turn the fat in his body into tight muscles,” but how true is that, and does fat turn into muscle?
The answer is no.
This is one of the fallacies in the world of physical fitness, as it is impossible to convert the fat in the body into muscles, according to what was revealed by the episode of Dr. Maalouma.
Muscle and fat are made up of different cells and are two separate tissues. Converting fat into muscle is physiologically impossible.
Muscles are made up of bundles called myofibrils, which contain smaller fibers made up of long chains of amino acids, which are the building blocks of protein ,fats be converted into muscle.
As for adipose tissue, it consists of triglycerides, so muscle fibers cannot be converted into a mass of fat.
Everyone wants to lose fat and build muscle at the same time. But there are those who believe that fat can be converted into muscle! Is this theory correct?
Among the many myths about fitness, one of the most common is that you can turn fat into muscle by following a resistance exercise program and adopting a healthy lifestyle. But the truth is, the process of losing fat and building muscle is not that simple.
Well, the article you are about explains how to lose fat and build muscle in a healthy and sustainable way.
How do you lose fat and build muscle at the same time?
It involves two processes, the first is to get rid of fat, and that is by following a healthy diet that reduces the calories that a person eats daily.
One kilogram of fat equals about 7,700 calories. For example, if a person’s daily need is 2,200 calories, and he follows a diet that gives him 1,500 calories, then he will lose one kilogram of fat after 11 days.
Of course, this is approximate, because the body loses water and muscle during the “diet” as well, so it is important to exercise (fats be converted into muscle).
And here we come to the second process, which is muscle building. And you have to do strength training, such as lifting weights, which along with a diet rich in protein helps build new muscle cells through a process known as muscle protein synthesis.
A minimum of 2-3 strength training sessions per week for multiple muscle groups such as quadriceps, calves, chest, back and arm muscles is recommended, along with enough rest days to allow muscle rebuilding.
How to turn Rumen Into Muscles?
The rumen does not turn into muscles, and to get rid of the rumen, calories must be reduced through a balanced diet.
How Fast Can You Gain Muscle?
Gaining muscle does not happen quickly, as it requires several months and years of weight training and proper eating. Muscle gain rates vary by individual, even when following the same program.
In general, with good nutrition and consistent training, research has found that 0.25-0.9 kilograms of muscle growth per month is a good benchmark for maximum muscle growth, according to a report in Healthline.
While this may seem like a small amount, the results can be amazing over time. With just a few years of continuous training, you can gain 9-18 kilos of muscle, which is a dramatic change in anyone’s physique.
Is There A Diet To Turn Fats Into Muscle?
The answer is no, as there is no diet to turn fat into muscle, but there is a diet to get rid of fat and build muscle.
Difference between muscle and fat
Muscles come in three forms: skeletal muscle, cardiac muscle (the heart), and smooth muscle (found mostly in the intestines) also called visceral muscle (fats be converted into muscle).
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Skeletal muscles are the most well-known muscles because they are attached to the formation of the body, they are attached to the bones by tendons and allow the voluntary movement of the body.
Skeletal muscle tissue is made up of bundles of muscle fibers known as myofibrils. Myofibrils contain smaller fibers that are made up of long chains of amino acids, which are the building blocks of protein.
Amino acids contain a unique nitrogen group in their chemical structure.
Conversely, body fat also known as adipose tissue is composed of triglycerides, which consist of a glycerol backbone and three fatty acid chains.
Although there are different types of body fat, fat is composed exclusively of different carbon, hydrogen and oxygen atoms (source).
Because muscle and fat cells have different chemical compositions, fat cannot be converted into muscle.
Changes that occur during weight loss
Weight loss is often a combination of losing fat, muscle, and glycogen (water weight) stores. Ideally, most of your weight loss should come from losing fat.
To lose weight, you must create a calorie deficit by eating fewer calories than your body needs each day, increasing physical activity to increase calorie burn, or a combination of both.
However, a significant calorie deficit can lead to rapid loss of muscle mass, as the body breaks down muscle to use as an emergency fuel source, fats be converted into muscle.
Nutritionists recommend a moderate deficit of about 500 calories, or 10 to 20% of your total daily caloric needs.
During a moderate calorie deficit, body fat is used as fuel to support normal bodily functions.
Triglycerides stored in fat cells are broken down and sent to the mitochondria to produce adenosine triphosphate (ATP), the body’s main source of energy.
This process is known as beta oxidation, and it produces carbon dioxide and water as byproducts. It is exhaled during breathing and excreted through urine and sweat.
As such, when fat is burned, it is not converted into muscle but rather into usable energy.
To maintain muscle mass while losing weight, you should do strength training exercises at least 2 to 3 times per week.
In addition, eating a high-protein diet has been shown to reduce muscle loss during a calorie deficit.
Now the idea of turning fat into muscle will never cross your mind.
Turning Fat into Muscle: How to Lose Fat?
Anyone who wants to lose fat and build muscle should do so in a healthy and sustainable way.
To lose fat, the body must be in a caloric deficit. You can achieve a calorie deficit by eating fewer calories than your body needs, increasing your physical activity, or a combination of the two.
This is the healthy way otherwise there will be no fat loss…
Consuming whole foods rich in fiber, healthy fats, and protein helps you achieve a calorie deficit without feeling deprived or hungry.
In addition, it is best to combine both cardio and strength training, such as lifting weights, using resistance bands, and other exercises, 5 to 6 days a week.
Examples of moderate-intensity aerobic exercise include walking, running, or riding a bike for more than 20 minutes while you’re still able to talk a little.
Strength training also helps maintain and build muscle and can increase your metabolism for up to 72 hours.
This means that even after a strength training session, your body will still be burning extra calories.
The fact is that muscle is more metabolically active than fat, which means that having more muscle in your body can speed up your weight loss process by burning more calories.
Therefore, the combination of these two forms of exercise along with a complete, minimally processed diet supports the body in achieving a caloric deficit.
How Is Muscle Built?
If you want to build muscle and lose fat at the same time, you must do strength training.
Strength training combined with a high-protein diet helps build new muscle cells through a process known as protein synthesis.
Experts recommend at least 2 to 3 strength training sessions per week targeting multiple muscle groups, incorporating enough rest days to allow muscle rebuilding (Source).
Muscle is built from a diet rich in dietary nitrogen, found mostly in protein-rich foods. Protein from food is broken down and converted into amino acids to support muscle building
To preserve muscle while losing weight, try to eat enough protein while avoiding a calorie deficit.
Most people should aim to get 0.6 to 0.9 grams of protein per pound or (1.4 to 2.0 grams per kilogram) of body weight per day, or about 20 to 40 grams of protein per meal.
Turning fat into muscle is one of the most common myths in recent times.
As we said earlier during weight loss, fat is taken from the fat cells and used to produce energy in the body along with other by-products.
Ideally, muscle is maintained through a strength training program combined with a protein-rich diet.
If you want to lose weight in a healthy and sustainable manner, you must incorporate both cardio and strength training exercises into your daily routine at least 5-6 days a week and follow a diet that consists mostly of whole foods.
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