Can you turn fat into muscle?

Let’s get to the basics to understand this. Now, muscle and fat cells are entirely different. It’s like comparing an apple to a banana. 

For example, the bicep muscle is made up of many muscle fibers, and each muscle fiber consists of several myofibrils, which are made up of proteins. 

Simply put your muscle is made up of protein and therefore, you need protein to build it. It’s as simple as that. 

On the other hand, a fat cell, also known as an adipocyte. It forms when there is extra energy or calories consumed which gets stored in the adipose tissue. 

To understand this clearly, each human being needs certain energy or calories to maintain weight which is known as maintenance calories. This is different for everyone. Now, if you consume more than this, that extra energy automatically gets stored as fat in adipose tissue.   

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So, since the locations of muscle and fat are distinct, it is not possible for one to convert into the other. However, if you are a beginner, training after a long break, overweight or obese, You can simultaneously build muscle and lose fat. This is also known as body composition.

To achieve this, you need a small calorie deficit, usually around 200-300 calories, a high protein intake between 1.5-2g/kg of body weight, resistance/weight training, hydration, optimal rest and patience. 

With these variables in place, you can attain both muscle gain and fat loss.