How to Turn Fat into Muscle: A Science-Backed Approach

Newbies join the gym with this idea that by lifting weights for a few weeks, fat will miraculously turn into muscle. 

Truth be told, body fat and skeletal muscle are two entirely different bodily tissues. So can you turn fat into muscle? Sorry to disappoint, but you can not turn fat directly into muscle mass, but there are ways around it. 

Instead, “gym goers” who are yet to crack their newbie gains should think about utilizing fat for energy. This will reduce the size of fat mass. 

There should also be a focus on increasing muscle mass at the same time, which will create a visibly larger and more defined appearance. Only can this be achieved via a well thought out diet, workout routine, and an active lifestyle. 

For anyone in the same boat, a science-backed approach in achieving this has been covered below.

Understanding Body Composition

Before embarking on any type of body transformation journey, it is important to understand body composition. 

It should be understood that the body is composed of fat, muscle, tendons, ligaments, and bone. All of these tissues have their own properties and can not transform into one another. 

Lean body mass is any tissue or substance within the body that is not fat. This could include: muscle, bone, glycogen, and water. 

That being said, fat can be used as energy for workouts to help muscles grow larger and more defined. 

Nutrition: Fueling Your Body Right

The key nutritional strategies for fat loss and muscle gains have been highlighted below. 

Caloric Deficit

To lose body fat, a caloric deficit must be observed. A caloric deficit basically means a lower net calories than what is required to maintain current body weight. 

For example, an individual may sit at 2500 calories for the maintenance of body weight as well as vital bodily functions. 

For such an individual, a net caloric intake of 2000 calories will force the body to dive into fat cells to extract energy.

This is the body's defence mechanism to sacrifice body fat so that other bodily functions are not compromised.

Typically, a caloric deficit can be achieved through controlling caloric intake from food, while expending calories through exercise and activity. 

Give or take, the example individual would drop around 1lb of fat per week initially, as there are roughly 3500 calories per pound. 

Protein Intake

High protein intakes are absolutely crucial while building muscle. Based on the research, it is safe to say that 1g of protein per pound of bodyweight would be effective. 

This is with the caveat that an individual is not obese, otherwise overeating on protein is likely. Such individuals could target 1.1-1.2g of protein per pound of lean body mass. Lean body mass can be estimated by using a simple bioelectrical impedance device. 

To go the “extra mile” one could distribute total protein intake across three meals and a couple of snacks.

 This can help maximize and lengthen muscle protein synthesis. The idea is to feed the muscles so they go into an anabolic state. After 3 hours, this muscle building process would be reduced, where another high protein meal snack can bump it back up. 

Protein contains around four calories per gram, so this should be accounted for when looking at total calorie allowance. Say an individual eats 130g of protein per day, this would equate to 520 calories. 

Healthy Fats and Carbohydrates

Do not forget that to maintain general health and provide energy for workouts,  the remainder of the planned calorie allowance should come from dietary fats and carbohydrates. Some “healthy” fat sources could include olive oil, nuts, avocado, etc. Carbohydrates could be obtained from whole grains, fruits, breads, pastas, etc.

Hydration

Hydration is important for general health as well as the transportation of nutrients and metabolic processes. Lost fluid must be replaced by aiming for 8 cups or more every day.