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Writer's pictureJamie Alexander

Can You Really Turn Fat into Muscle?

As a coach, I come across a lot of fitness myths doing the rounds. One of the most persistent ones is the idea that you can directly convert fat into muscle. But let's clear the air: that's simply not how our bodies work.


Think of it like this: fat and muscle are completely different tissues. Fat stores energy, while muscle allows us to move. They're built from entirely different building blocks – fat from triglycerides (a fancy term for fatty acids), and muscle from protein (amino acids). So, transforming one directly into the other is like trying to turn a brick into a piece of wood – impossible!


So How Do We Reach Our Fitness Goals?

Now that we've debunked the fat-to-muscle myth, let's talk about how this knowledge can actually help you achieve your fitness goals. Here's the key: fat loss and muscle gain are two separate processes.


Let's break it down:

  • Fat Loss: To lose fat, we need to create a calorie deficit. This means burning more calories than we consume. This can be achieved through exercise and a healthy diet.

  • Muscle Gain: To build muscle, we need to create a calorie surplus (eat more calories than you burn) and provide your body with enough protein (the building blocks of muscle) to repair and grow muscle tissue. Strength training is also crucial for stimulating muscle growth.

Lady in a push up position lifting weights

Body Recomposition: Building Muscle While Losing Fat

But what if you want to achieve both fat loss and muscle gain at the same time? Well, research suggests that body recomposition, achieving fat loss and muscle gain simultaneously, is possible under certain conditions:


Traditionally, it was believed you had to be in a calorie deficit for fat loss and a surplus for muscle gain. This led to the concept of "bulking" and "cutting" phases. However, newer research shows that properly designed exercise programs and diets can promote muscle gain while creating a slight calorie deficit for fat loss, particularly for beginners or those returning to exercise.


Keep in mind:

  • Body recomposition is generally easier for beginners and those who haven't trained in a while.

  • Compared to dedicated fat loss or muscle gain phases, recomposition might show slower results on the scales. However, the focus shifts to body composition changes, which can be a more sustainable approach in the long run.


Additional Points for Body Recomposition:

  • Protein is Crucial: Research suggests a higher protein intake (around 0.73 grams per pound of bodyweight) can support muscle growth during recomposition.

  • Strength Training is Key: Just like building muscle, strength training (weights) is essential for stimulating muscle growth during recomposition.


Remember: Body recomposition requires a well-designed plan and consistency. By understanding the science and working together, we can achieve your fitness goals in a healthy and sustainable way.


How I Coach with This Knowledge with Online and 1-1 Private Coaching

This understanding of fat and muscle is the foundation of my coaching approach. Here's how I use it to help clients:


  • Personalised Plans: I create customised plans for each client based on their goals. Whether it's weight loss, muscle building, or body recomposition (a combination of both), the plan will address both fat loss and muscle gain strategies.

  • Focus on Sustainable Habits: I focus on helping clients develop sustainable healthy eating habits that create a calorie deficit for fat loss or a surplus for muscle gain.

  • Strength Training is Key: Strength training is incorporated into every plan, regardless of the primary goal. This helps build and maintain muscle mass, which not only improves overall fitness but also helps boost metabolism, aiding in fat loss.

  • Realistic Expectations: I set realistic expectations with my clients. Building muscle and losing fat takes time and dedication.


If you feel like you have reached a point where you need some further help with your health & fitness goals and think that the above coaching may be of benefit to you, then you can contact me here or below, and I will be in touch.




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