How To Turn Fat Into Muscle & Get Flat Sexy Abs? The Real Way
If you have an amount of body fat which you are not happy with and would love to replace it with some solid, strong and shapely muscle, I will show you how easily you can do this. What I can’t tell you how to do is how to turn fat into muscle — and nobody can, because it’s an impossible feat. Let me explain why…
Fat and muscle are two completely different difference substances. And they do not interrelate in such a way that you can use the stored fat (energy) to fuel the growth of muscle mass. The body purposely does not work like this because it prefers to hold on to fat stores rather than muscle stores for survival purposes.
You can also not burn fat at the same time as building muscle mass. This is because you need to take in excess calories to build muscle, and you need a calorie deficit to lose fat. Not even a magician would be capable of such trickery!
What you must do then, is work on either losing fat first, or building muscle first. Which is up to you. I would recommend that, if you have an amount of body fat that you are not happy with, you should lose the fat first and then work on building muscle. I would do it in this order because during the time period you are building muscle and taking in excess calories, you only stand to put on a little extra fat, because the calories the muscles don’t use (excess) will be stored as fat.
Like I’ve said plenty of times before though — a few pounds of extra fat is nothing to worry about. It’s when you pile stones of fat on that you’ve got one big uphill struggle to lose it.
And that is how to turn fat into muscle — the real and possible way!
How To Get Great Abs Part 1
What’s the first thing you are normally told to do when you want to get abs? Abs exercises. But, the truth of how to get great abs is doing abs exercises are the last thing you should be doing.
Let me explain…
The number one reason why most people recommend abs exercises is because they believe you can burn fat on the abs by working them. That’s a myth. You cannot burn fat at a location of your choosing. All you can do is burn calories, and the fat will come off your body where your body decides.
And, as far as burning enough calories to get abs goes, abs exercises suck. That’s because the abs are such small muscles that by working them they won’t burn enough calories.
The key to part 1 of getting abs is to get your body fat as low as possible. This is done by eating less, and lifting heavy weights. If you don’t want to do a full body workout, at the very least make sure you work your thighs, because they are the biggest muscles in the body and it’s easy to burn a lot of calories by working the thighs. You should also try to do regular cycling, jogging, swimming or something to help you burn the fat quicker.
You’ll know when your body fat is low enough, because you’ll be able to feel the abs without the soft cushion of fat covering them.
When you have reached this point, you can then begin building muscle on the abs to make them more defined and deeply cut.
Why should you lose fat first? That’s simple. You need to lose fat first because not only will your abs not be visible if you don’t, but, you can’t build muscle and lose fat at the same time. Building muscle (abs included) means you need to eat a little more calories than you normally would, and losing fat is just the opposite.
Once you’ve lost the fat, check out how to get great abs part 2 for the best abs exercises.
Build Muscle At Home The Simple Way
If you do not want to go to the gym to build muscle don’t panic. It’s perfectly easy (and in some ways better) to build muscle at home.
I like working out at the gym because it has a lot of machines and equipment and most of all it has space to do lifts which I cannot do in the confined areas of my home or garage.
But, if you have the space, you can’t go wrong in working out at home. If you don’t have much space, you can still build muscle at home but you will have to improvise and there will be certain exercises which you may not be able to do – namely standing overhead presses.
Probably the biggest advantages to working out at home are:
- You don’t have to travel to the gym.
- You don’t have to wait for people to finish using equipment.
You can train how you want without fear of being laughed at or ridiculed by people who think they know better or think they are better than you.
You don’t have to be afraid to lift the weights you are comfortable with and won’t feel under pressure to lift more than you can and injure yourself.
My equipment advice is simply a plain bench (with incline and decline), a power rack, dumbbells, barbells and plenty of plates of different weights.
No fancy machines needed. Now get working out!
Building Muscle Without Weights: How To Do It Right
Weights aren’t necessary to build muscle, but, resistance is. And, to continue building muscle without weights, some form of resistance must progressively increase. If the average person (not a fit person!) began suddenly training with bodyweight exercises, for example, they would soon see that their muscles begin to grow in size.
However, there is a limit which can be soon reached. Take push ups for instance. There are incredible people out there who can do thousands of push ups, which shows phenomenal physical endurance capabilities. But, they aren’t built anywhere near the size or Arnold Schwarzenegger. (And, I bet Arnie couldn’t do 500 push ups!)
Why is this?
Like I say, building muscle without weights still requires progressive resistance. Some form of weight has to be used. Something progressively heavier and heavier, or muscle will simply stop growing once it has reached it’s maximal size with a particular weight… it will simply gain endurance at that size.
Diet is another aspect which is often forgotten amongst people looking into building muscle without weights. People see special muscle building diets as something only iron-pumping bodybuilders do, which isn’t true. Anyone looking to build muscle must add progressive resistance in their training, and also eat more food than they would normally.
If they fail to gain muscle, or muscle gains slow, then more food is needed and/or more weight is needed. It’s as simple as that.
Make sure you don’t eat junk food. Most of your calories should come from healthy whole foods, which will be a heady mixture of good protein such as eggs, fish, beef, chicken etc. And also good fats (fish oil, dietary fats) and carbs such as rice, pasta bread and oats.