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How To Turn Fat Into Muscle

I can still fit into clothes I wore 20 years ago. If my clothes get too tight or I can't fit into my summer clothes I quickly lose the fat.

Increasing the size of my leg muscles decreased the size of my belly.

Increasing the size of my leg muscles decreased the size of my belly.

How to Lose Body Fat

Gain fat by consuming more calories than you burn. Lose fat by burning more than you consume. It is stored energy. When you use up the calories from the foods and drinks your body will burn fat. If you are not active enough then your body will store the extra energy. You could go on a weight loss diet and do cardio to weigh less. The problem is that it does not usually work.

Start exercising more and you will use up more energy but it can increase your appetite. Start a strict weight loss diet and you will probably end up burning fewer calories. If you do lose weight you will burn fewer calories throughout the day. As you get better at doing an exercise your body adapts. The exercise becomes easier and you use less energy. That is why new diet and exercise routines stop working.

A lot of people are overweight because they spend too much time sitting still. A person I knew that started sitting more and moving less quickly gained over 50 pounds of fat without consuming more calories. One of the best things you can do to be lean and healthy is to have an active lifestyle.

Doing cardio is a good way to build muscle and burn calories.

Doing cardio is a good way to build muscle and burn calories.

How to Build Muscle

Gain muscle by lifting heavy weights and doing resistance training. Strain your muscles enough to cause some minor damage. Then give them time to recover before doing it again. Do it over and over again until you get the results you want. Muscles become bigger and stronger between workouts while you are resting. It could take 4 or 5 days to fully recover from a difficult workout.

Your body can adapt fairly quickly. A difficult workout may become easy after 2 or 3 weeks. If you want to change your body then you need to change your routine. Keep increasing the duration or intensity of your workouts. Then switch to a different activity. Give your body a reason to adapt.

I was able to increase the speed or duration every time I used my elliptical trainer. After I could go 14 miles at the highest resistance setting I switched to biking outside. If you want to build a lot of muscle then don't forget about your calves, quads, glutes and abs. Don't just workout your arms. When I started doing leg workouts I quickly gained 35 pounds of muscle while losing inches of belly fat.

Exceeding Your Limits

During a workout at home I can burn over 1,300 calories. Usually I get around 10,000 steps according to my Fitbit. On my best Fitbit steps day I spent most of the day at the beach and got over 50,000 steps. One of the advantages of increasing your strength and endurance is that you may be able to burn 5 times as many calories. Another is that your body will change to adapt

When I started biking to beaches I tried to increase the distance or speed each time. I increased my endurance so I could bike to Presqu'ile Provincial Park, North Beach and then to Sandbanks Provincial Park. The closest one is 12 miles away. The farthest is 38 miles or 60 km. Every summer increasing the distance I could bike gave me a flat stomach and large leg muscles. It was a guaranteed way to slim down and it was fun.

This year because of COVID-19 I was only biking to the closest provincial park. I did not increase the distance I could bike every week so I did not lose the fat. Exceeding your limits over and over again changes your body. Doing the same workout each week does not. Exceeding your limits also provides you with a sense of accomplishment. It can make you feel great.

After biking for 3 hours I took this picture at Sandbanks Provincial Park.

After biking for 3 hours I took this picture at Sandbanks Provincial Park.

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Burn More Calories & Build More Muscle

Weight lifting is good for building muscle so you can burn more calories throughout the day. Cardio exercises like running and biking are good for burning calories while you are doing the exercise. Do strength and endurance workouts to use up more energy and build more muscle. Keep increasing the duration and intensity of the workouts as your strength and endurance improves.

For exercise machines, bicycles and other cardio equipment use the highest resistance you can handle and include some interval training. Sprint some of the time. I use the highest resistance setting on my elliptical trainer and on my bicycle. I also bike up hills. Compete with yourself and try to beat what you did last time. You could go from a short 20 minute workout to a long 2 hour workout at a faster pace by increasing the distance a little each week.

You may need to eat more food. Pay attention to your body. Rest when you need more rest and eat more food when you need more food. Avoid overtraining and junk food. If you feel tired or weak after eating then you should probably improve your diet. Fast food usually contains more calories than a healthy home cooked meal and it can make you feel too tired to exercise.

My elliptical trainer display gets stuck at 999 calories most of the time because it only has 3 digits. If I keep trying to improve I can workout for 3 hours.

My elliptical trainer display gets stuck at 999 calories most of the time because it only has 3 digits. If I keep trying to improve I can workout for 3 hours.

How to Turn Fat Into Muscle

I turned fat into muscle while doing cardio to increase my strength and endurance. Fat does not become muscle but you can use the energy and the extra weight to get in shape. The exercises that burn the most calories target most of the bigger muscle groups. Increasing the intensity and duration of the workouts over and over again helps you build muscle and burn more calories.

To turn fat into muscle use up a lot of energy while straining your muscles. Pick exercises that require a lot of energy that are good for building muscle. I recommend activities that allow you to travel under your own power like rowing, paddling, biking, running, swimming and hiking. You could also try cardio boxing and jumping rope. Compete with yourself and try to improve every time until you achieve your goal.

You might want to build muscle and lose fat at the same time because muscle helps you burn more calories. Turning fat into muscle is the easiest and fastest way for me to flatten my stomach. It is easier to lose 10 pounds of fat while you are gaining 10 pounds of muscle.

Biking can be a great way to turn fat into muscle.

Biking can be a great way to turn fat into muscle.

  • How to Gain Muscle, Burn Fat, and Lose Weight Biking...
    People who ride bikes on a regular basis tend to be lean with muscular legs. Does biking make skinny people more muscular? Does it help overweight people lose fat? Find out what it did for me and what to expect when you start going for bike rides.

Diet and Weight Loss

Weight loss is a loss in body weight. You lose weight while losing fat, muscle, water or even bone. When people kept telling me I looked like I lost weight I told them I gained 20 pounds. My exercise routine made me skinnier and heavier. You could lose 20 pounds of fat and gain 10 pounds if you gained 30 pounds of muscle.

Going on a diet usually means a weight loss diet. You eat less food or consume fewer calories to lose weight. Going on a fat loss diet could mean eating more food. I eat more when I am skinny and active then I do when I am overweight. You have probably seen skinny people eating a lot of food. Eating more food might help you flatten your belly.

Some people are overweight because they eat too much but a lot of them are not really overeating and many of them are already at a healthy weight. They have too much fat and not enough muscle. If anything, the person I mentioned that was more than 50 pounds overweight was not eating enough food.

In my opinion the term "weight loss" should be replaced with "fat loss". Don't focus on losing weight. Try to get in shape by getting fit. Exercise regularly and do things to relax so you crave healthy food. The easiest way to maintain a healthy diet is to have an active lifestyle.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2020 Michael H


DreamerMeg from Northern Ireland on December 07, 2020:

Yes, I know a lot of this. I need to DO it. I used to love going to classes but there are none now. And first of all, I need to improve my flexibility. We can still walk round the lighthouse, 3 miles plus 180 feet of a climb but I need to challenge that and maybe run a bit of the way, as well as do something for flexibility. Great Hub.

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