Have you ever wondered if by building muscle you are in fact “burning” fat in the process? What an amazing thing that would be. It would be the ultimate act! But sadly my dear friend… it is physically impossible.
Fat does not turn into muscle, nor can muscle turn into fat! There’s no amount of cardio, supplements, or clean eating you could do to change that.
But, what if there was a way to build LEAN muscle and lose fat, just not simultaneously? Well, you’re in luck because I’m about to break it down for you.
To start, the muscles’ main job is to create power and movement. Fat uses energy that’s stored in our body when needed to complete a task.
If you’re someone who has not done resistance training for over a year, you can lose 15 lbs of fat and gain 15 lbs of lean muscle, all in your first year of lifting if you listen to what I’m about to share with you.
Once you’ve been lifting for a few years, you will have to continue on with cutting and bulking because you are no longer able to partake in body recomposition.
Here We Go!
Step 1: You must be in a calorie deficit if you want to decrease your body fat. You cannot lose if you are in a calorie surplus.
Step 2: Eat protein. Research has shown that when in a calorie deficit, having your protein intake high results in greater fat loss, satiety, and preventing muscle degradation (i.e. losing all your hard earned work)
Step 3: Lift HEAVY weights, specifically compound lifts (Bench, Deadlift, Squat, Pull-ups). This will build strength and muscle each time you add weight to the bar. You will find your strength only progressing more and more. This is what is known as progressive overload!
Step 4: Perform HIIT (Not for everyone! This step is optional)
Cardio has a place in fat loss but it is not always necessary. If you perform too much cardio, you run into problems of losing muscle. Interval training is comprised of high intensity bouts followed by a low intensity. It can help preserve muscle better than low-intensity does as well.
Step 5: Sleep. This one is self explanatory. You will see huge setbacks in your progress if you do not allow your body to rest and recover. Get at least seven hours of sleep per night in order to reap the many benefits of sleep!
To put all these steps together into cliff notes, the bottom line is that turning fat into muscle is a myth. Both have different jobs in the body and you simply cannot turn one into the other. One is meant to build and the other is meant to decrease. However, you can replace body fat with increasing muscle by losing fat and gaining muscle at the same time (but only within that first year or so body recomposition when partaking in weightlifting)
Here are the steps again incase you need a refresher!
- Keep a moderate calorie deficit
- Eat a good amount of protein
- Lift heavy things
- Perform HIIT (Not necessary)
- Hit the hay
Follow these steps and before you know it you’ll be well on your way to your best self yet!
What are your thoughts on the fat turning into muscle myth? Anything to share? Leave me a comment below!
For more info www.demefit.com
Demetra is not a physician or registered dietitian. The content of this article should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.
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Now in its 17th year, the Kensington Day of the Book Festival is a family-friendly street festival featuring 150+ renowned authors, poets, and literary organizations. Enjoy live music on five stages, special guest speakers, military veteran writers and comedians, poetry readings, cookbook demos, children's program, and much more.
Admission is free, and attendees will also be able to explore a marketplace of books and food offerings from local vendors.
Not your average book festival! This festival offers something for everyone!
17th Annual Kensington Day of the Book Festival
Sunday, April 21, 2024, 11am-4pm (held rain or shine!)
Howard Avenue, Kensington, MD 20895
www.dayofthebook.com
Instagram: @kensingtonbookfestival
Contact: Elisenda Sola-Sole, Festival Director
301-949-9416 (text preferred)
FEST OF SPRING Caribbean Wine Food & Music Festival
Get ready to experience the vibrant colors, tantalizing flavors, and infectious rhythms of the Caribbean at the FEST OF SPRING Caribbean Wine Food & Music Festival! Hosted by RHU LLC, this exciting festival is set to take place on May 18, 2024, at the picturesque 16700 Barnesville Rd in Boyds, MD.
Step into a world where the Caribbean spirit comes alive! From 12:00 PM onwards, immerse yourself in a sensory journey that celebrates the unique culture, cuisine, and music of the Caribbean. Whether you're an African American, a Reggae or Soca music enthusiast, a wine lover, or part of the vibrant Caribbean diaspora, this festival promises to delight and captivate you in every way.
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Accompanying the culinary extravaganza is a carefully curated selection of premium wines, ensuring the perfect pairing for your palate. Sip on fine wines from renowned vineyards, each sip a reflection of the Caribbean's vibrant spirit. Discover new flavors, expand your wine knowledge, and savor unforgettable moments with every glass.
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Don't miss this opportunity to embrace the Caribbean spirit and celebrate the arrival of spring in style! Tickets are available on AllEvents, so secure your spot today. Join us at the FEST OF SPRING Caribbean Wine Food & Music Festival, where cultures collide and unforgettable memories are made.
LIVE PERFORMANCES By: CULTURE Feat. Kenyatta Hill, EXCO LEVI, IMAGE BAND, RAS LIDJ REGG'GO with Special Guest SUGAR BEAR FROM E.U. & MORE! & MORE!
MUSIC By: DJ ABLAZE, DJ SMALLY & NAJ SUPREME
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