Turning Fat Into Muscle Through Dieting

We all want to experience some weight loss here and there. It’s hard to break the news to someone who was sold on the idea that fat can somehow mystically be transformed into lean, mean muscle, but it’s simply not true.

There’s no easy way to say it: it’s just never going to happen.

Is It Impossible To Turn Fat To Muscle Then?

It is, but this doesn’t mean you can’t make it look like that is exactly what’s happened. In this transformative process, what you’ll be doing is building muscle while simultaneously burning fat quickly and safely. The end result: less fat and more ripped, lean muscle.

So, how do you create a diet plan to turn that fat into muscle? It’s a two-step process that is, at this point, pretty self-explanatory. You want to burn off that fat through dieting and exercise while building up muscle the same way.

The Right Regimen To Turn Fat To Muscle

First up, let’s talk about building muscle. This is going to require strength training, meaning you’ll be dealing with some weights. You don’t want to only tone the muscle; you want to build it up, making your muscle structure bigger and stronger. This means you need to do three things consistently:

  1. Weight training and resistance machines – it’s the best way to build lean muscle.  Start with the heaviest you can lift, and do three sets of 12-10-8/fail, until you’re getting to 8 on your last set regularly.  Then get bigger weights.
  2. Target your muscle groups at least four days out of the week. Make a spreadsheet that lets you keep track of when you’re supposed to exercise which muscle groups.  If you do your arms four days in a row, you might end up damaging muscle fibers.
  3. Eat right. You’ll want to follow a high-protein diet for weight loss, and get at least 0.36 grams per pound of body weight, and never forget to mix in some cardio on off days to expend energy. The more energy you expend, the faster you’ll burn fat.

Here are some great weight lifting exercises for beginners:


If you thought it was a slow process to lose the fat, just wait until you see how long it’s going to take to build muscle. Remember: we’re not after definition here; we’re looking for actual growth of the muscle. For this, it’s going to take some serious training. Here are some tips:

  1. Ensure that the calories you’re putting into your body equal at least 700 fewer calories than you’re burning per day. So, simple math without the fuss, if you burn 2000 calories a day, you only want to be eating 1,300 (Try the 1,200-calorie diet for fast weight loss with a good exercise plan)
  2. Closely monitor your calories and pay attention to weight loss. You’ll really get motivated when you see that you’re dropping the weight and gaining muscle in its place.
  3. Eat a balanced diet, spread out over five or more small meals per day, and get plenty of rest so that your muscles have time to recuperate.

If you stick with it, you should notice some huge changes in your body.

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