The mythological notion that you can some how turn fat into muscle is just that- a myth. It is physically impossible to turn fat into muscle and vice versa. BUT you can decrease fat while increasing muscle; often creating the illusion that you have turned fat into muscle. If you are looking to drop some weight and gain some muscle, aka turn fat into muscle, then follow the steps below.
How to Turn Fat Into Muscle
Build muscle. The most efficient way to stimulate muscle growth is to weight train. Adhere to a weekly regimen that targets all major muscle groups, three to five days per week. The amount of muscle mass you want to develop will determine the amount of weight you incorporate into your training regimen. Consult with a certified personal trainer to develop a weight training program that fits your individual muscle building goals.
Burn fat. According to the American College of Sports Medicine you need to get 200-300 minutes of cardiovascular exercise per week, or 40 minutes per day for 5 days, to loose and maintain weight loss, however not all experts agree on this number. Depending on your body type and the amount of body fat you want to loose, there are various cardio routines that can assist you in your fat burning goals; consult with a personal trainer to determine what routine will work best for you.
Modify your diet. Building muscle while loosing fat can be challenging. To build muscle you need to fuel your body with food. Conversely, to loose body fat you need to restrict your daily calorie/fat intake. Eating proper foods such as lean cut meats, vegetables, nuts and fruits while reducing saturated fat and starchy foods like white bread will increase your metabolism, help you burn fat, and increase muscle mass after weight training. Because every individual responds differently to dietary changes, it is best to talk with a nutritionist about your fat loss and muscle building goals.
Stay hydrated. It is always important to stay hydrated, but even more so when you are participating in regular physical activity. Drink at least six eight ounce glasses of water during the day and drink between sixteen and twenty-four ounces during your workout.