How To Replace Fat With Muscle? What the Science says

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The real truth is we can only do one thing at a time.Our human body can be catabolic or anabolic which means building muscles or losing fat.

Why? Because fat is fat and muscle is muscle. They are two completely different and completely separate types of tissue, neither of which is capable of somehow transforming into the other.

Fat can only be lost or gained. Muscle can only be lost or gained. And… then… that’s… it. There are no other possibilities. Fat cannot become muscle, and muscle cannot become fat.

Now, you can potentially lose some fat AND gain some muscle at which point it may SEEM like fat “turned into” muscle, but it didn’t. It’s just that one was lost and the other was gained. Nothing more, nothing less.

So… how do you turn fat into muscle? That’s easy: you don’t.


How To Replace Fat With Muscle?

The people who ask this question clearly want two things:

  • Less body fat.
  • More muscle mass.

So the best way to approach is just choose one goal and follow it

Now the question comes

  • Should I lose weight 1st?
  • Or should I gain Muscles?

Traditional wisdom among bodybuilders is go in the “bulk” phase to build muscle and then the “cut” phase to look defined and lean. Busy guys who want to lose weight can’t really do that.

For guys like us, it’s smarter to get eat sensibly and workout to get lean and strong… and then once you look the way you want, then you can strategically add muscle mass. But it all comes down to you and your goals. Remember, everything works – but nothing works forever.

If you’re thin and want to build muscle, then you should train for muscle growth and eat a slight caloric surplus. If you’re overweight then focus on losing weight and cutting the fat with your diet and a smart training protocol that enhances the “afterburn” effect.So if you’re a younger 135 lb. guy, newer to weight lifting, with a faster metabolism, then of course you’re going to want to bulk because you’ll have something to show for your efforts. But if you’re older, a little heavier, don’t have lots of time, want to get lean and muscular, you’ll want to take a more progressive approach to steadily lose fat and get a more muscular physique then you should cut the fat and then strategically bulk.


There is no one best method. Just pick one and make it happen. Pro and advanced bodybuilders usually benefit from bulking cutting but in my opinion, beginners and intermediates do not. The last thing an overweight beginner should focus on is bulking up. They should focus on body composition (fat loss) through diet and an effective workout program.

At the end of the day, it’s up to you. Some people like bodybuilders will bulk up on muscle and then cut their weight with cardio and aggressive dieting. But for guys like you and me, it may be a good idea to focus on eating healthy, working out intensely (cardio and weight lifting) so you get lean and muscular, and then focusing on building muscle if you so desire. .

how to lose fat and gain muscle

The best way to lose weight

As the only way to lose weight is to be in a calorie deficit that simple.

Without calorie deficit you can’t lose weight. The only way to lose a significant amount of fat is to eat less energy than you burn. Yes, calories in vs. calories out matters. A lot.When you eat fewer calories than you burn, you’re creating an energy deficit that must be filled, and your body turns primarily to its fat stores to accomplish this.Keep your body in this state for long enough, and your fat stores get smaller and smaller.

No caloric deficit = no fat loss to speak of, period.

You can download my free ebook on 10 ways to lose body fat

Also read these articles which will help you lose fat easily

The best way to Gain Muscle

You need to be in a calorie surplus to gain muscle.

To gain muscle, you have to do two things: eat a sufficient amount of protein, and engage in resistance training (in which your muscles oppose a force), such as lifting weights, to tax the muscles and thus stimulate growth.

  • Focus on compound exercises

Lifts that work muscle at more than one joint are known as compound exercises. These include the deadlift, squat, press Opens a New Window. , row, and pullups. Compound lifts recruit lots of muscle mass, making for efficient training and a big release of hormones such as testosterone that promote growth—make them the cornerstones of your workouts. There’s nothing wrong with throwing in some isolation work (curls, leg extensions), but treat them like dessert after you’ve had your main course of compound lifts.

Focus on Calorie Surpluses, Not Deficits

This can be a hard one to get used to, especially for those who are used to counting calories in the hopes of losing weight. But to most effectively build muscle (that means weight gained, not lost), you need to consume more calories than you burn each day.

That’s because, when your body senses that it’s in a calorie deficit—meaning you’re consuming fewer calories than you’re burning each day—it downshifts your body’s tendency to build new muscle. After all, if your body thinks food is in short supply, getting swole isn’t going to be its main priority.

Aim to eat roughly 250 to 500 extra calories per day. To make sure that any weight gained is from muscle

  • Get More Sleep

Muscle recovery requires more than the right nutrition. It takes time—roughly eight hours per night—dedicated to recovery, Fitzgerald says. After all, when you sleep, your body releases human growth hormone, which helps grow muscle and keeps levels of the stress hormone cortisol in check.

Also read these articles which will help you Build Muscles


Trying to turn fat into muscle is not possible

It simply can’t be done because they’re two completely different tissues and the body has no way to transform one into the other.

What you can do, though, is “replace” body fat with muscle (so to speak) by losing fat and gaining muscle at the same time.

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