how to turn fat into muscle

A Quick Guide on How to Turn Fat Into Muscle

Erin Schnittker

Did you know that more than one-third of Americans have obesity?

Our cravings for unhealthy food and inactive lifestyles are taking a toll. And, the problems don't stop at an expanding waistline. 

Obesity can contribute to the development of deadly diseases like diabetes, and it can damage your heart. Adults who are overweight are also more likely to experience common and worry conditions like sleep apnea, depression, and even cancer. 

Whether you've put on a few pounds since the start of the pandemic or have struggled with weight management your whole life, don't miss this opportunity to turn things around. There's still time!

Read on to learn how to turn fat into muscle, start slimming down, and take control of your health.

How To Get Rid of Fat

If you're struggling with excess weight and hoping to change your physical appearance and overall health, you'll need to focus on two goals: building muscle and eliminating fat.

And, while losing that spare tire might sound like it will require a bit of starvation, nothing could be further from the truth.

To get rid of fat, you need to burn it away through exercise, and stop contributing to the problem by eliminating unhealthy food from your diet.

So, the first order of business is to take an honest look at your diet. You can also keep a journal of what you're eating, helping you get an accurate idea of how many calories you need to cut. Then, try making some healthy substitutions for foods you might enjoy, but know aren't good for you.

Giving your body more protein, vegetables, and healthy fats can also help with weight loss, especially if you cut back on carbohydrates and processed foods at the same time. 

Once you've established a healthy diet, it's time to turn your focus to exercise.

How To Turn Fat Into Muscle

When you start offering your body healthy fuel for exercise, you'll naturally start to slim down. But, diet alone won't help convert the leftover wiggle and jiggle into lean, firm muscles. 

This is where the importance of exercising comes into play.

There are four main types of exercise: strength training, stretching, balance, and cardio. And, if you're hoping to transform your body, you'll need to do all of them.

If that sounds like too much to take on, don't panic! Some of these tasks are as simple as joining a yoga class once a week or taking the stairs instead of the elevator at work.

Then, once you've tackled the easy exercise types, it's time to hit the gym and focus on strength.

Muscle Building Tips

You've cleaned up your diet, you're working out regularly, and now you're ready to start seeing some results. But, to get that cut, muscular body that everyone strives for, you'll have to bulk up a bit. 

Building muscle can actually mean gaining weight, as this firm fibrous tissue weighs more than fat cells. So, during this part of your journey, it's important to use how you look and feel, and how your clothing fits as a marker for progress, rather than the scale.

The best way to build muscle is through regular strength training, like lifting weights. 

If possible, opt for compound exercises that help you engage more than one muscle group. And, if you aren't very strong to start with, try using a low amount of weight but repeating the exercise for more "reps" or repetitions.

As you keep building muscle, you'll want to up the cardio with exercises like interval training to help keep your calorie deficit going, and help peel away the last layers of fat to reveal your newly built muscles beneath.

You will also need to offer your body more and more protein as you become leaner. This is especially important after a workout when your body will be looking for fuel.

Eating carbs and sugar will cancel out the effects of your hard work, while eating healthy fats and protein will encourage your body to burn its own stored fat, helping you look and feel better.

Other Essential Tips for Weight Loss and Muscle Growth

While you're working hard to get your body on the right track, be sure to get plenty of rest. Maintaining a healthy sleep cycle supports muscle growth and will help you recover from workouts faster.

It's also vital to stay hydrated. Not drinking enough can cause your body to retain water, making you look and feel bloated. It can also leave you feeling drained rather than energized after exercise.

Track your progress by taking regular pictures of how your body looks, and how your clothing fits. That way, when you're having a tough day, you can look at all your hard work and feel encouraged, rather than defeated. You can also keep a journal of how you are feeling each day to help identify elements in your diet and exercise plan that are working well.

Don't give in to temptation. Our friends and family members mean well but aren't always good influences. Skipping the snack at work or sipping sparkling water instead of beer when you're out with friends is perfectly normal - and the small sacrifice will be worth it in the end.

Check out the rest of our blog for more health and fitness tips!

Say Goodbye To Stubborn Fat

Now that you've learned how to turn fat into muscle, it's time to take action! 

Start with an honest self-assessment. What could you improve about your diet and lifestyle? 

Once you know the changes that need to be made, start slowly substituting bad habits for good ones. And, try to be patient with yourself along the way. You're guaranteed to struggle or even cheat at some point, but you can always pick up where you left off the very next day. 

Ready to take the plunge? Support your new healthy diet and exercise plan by using nutritional supplements that support weight management.

That way, you know that you're getting all the nutrition that you need while slowly blasting away that belly fat!

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get rid of stubborn belly fat

What Are the Best Ways to Get Rid of Stubborn Belly Fat?

Erin Schnittker

If left unattended belly fat can increase mortality risk by as much as 32%.

Nobody loves love handles. But the dangers of belly fat are deeper than their appearance. Abdominal fat, especially deep abdominal fat otherwise known as visceral fat, is incredibly hazardous to health.

Visceral fat in the abdomen surrounds your most important organs like your lungs, gastrointestinal system, and heart. Fat is a storage space for toxins, so the more fat buildup in your abdomen, the more toxins.

This increases the risk of developing heart disease, diabetes, insulin resistance, endocrine disorders, and many other problematic diseases. 

Most people worry about how to get abs for appearance. But it's a signifier of health too. Whether your goal is a six-pack or improved overall health these five steps will tell you how to get rid of stubborn belly fat.

1. Aerobic Exercise Strategically

Aerobic exercise, cardio, is the most effective exercise to lose belly fat. Cardio burns calories and calories burned equals fat loss. It's a simple equation, but there are certain considerations when it comes to cardio for stubborn fat removal.

One of the best ways to promote the body's fat-burning abilities is to perform fasting cardio. This means exercising on an empty stomach first thing in the morning. Some excellent aerobic activities for fat loss include long walks, running, sports like tennis or soccer, swimming, and rowing. 

The caveat is that if you do your fasting cardio too late in the day, you run the risk of boosting your adrenaline and cortisol levels. These hormones increase stress which is counterintuitive to weight loss. 

Make sure your aerobic sessions follow these guidelines:

  • Happen consistently for about five days a week
  • Break out a sweat to remove toxins
  • Increase heart rate
  • Menstruating women are recommended to do light cardio
  • Eat within a half-hour of completing your workout
  • Leave you energized not fatigued

This last bullet note is important as feeling exhausted after a workout could mean you are overexerting yourself and damaging your gut lining while promoting stress. Two things that increase abdominal fat storage.

2. Eat Intuitively

There is no such thing as a perfect diet. You don't need to cut out a whole food category to get rid of stubborn belly fat. Eating intuitively is the best thing for fat loss. The more balanced your hormones and blood sugar levels are, the more you will crave healthy whole foods.

If your hormones and blood sugar are all over the place, you will crave junk. That is not the time to go on a strict diet, but it is the time to find a practitioner who can help you rebalance your body. 

It's most important to get a balance of macronutrients, which are carbs, proteins, and fat. When you increase your activity you need more protein. 

Try to follow these suggestions when it comes to knowing how to eat for stubborn fat removal:

  • Check for any food intolerances, these can increase inflammation-related fat storage
  • Also, check for nutrient deficiencies, certain deficiencies such as Iron can cause sluggish liver and induce fat storage
  • Lastly, check your hormones and make sure they are balanced, unbalanced hormones can cause intense cravings that sabotage your weight loss goals

When it comes to the actual foods to eat, the foundation of your diet should consist of whole foods. Avoid processed junk at all costs. 

Get creative with fruits and vegetables. Then at wild-caught seafood or grass-fed animal protein. Include lots of fiber-rich carbs like amaranth and quinoa too. 

3. Reduce Stress

Stress can increase fat storage in the abdomen. This happens when the adrenal glands are in constant fight-or-flight mode due to too much adrenaline roaming freely in the blood. 

This adrenaline triggers the production of cortisol, the stress hormone. Higher levels of cortisol increase appetite and promote specifically abdominal fat storage. Minimizing stress should not be an afterthought for your health goals.

Make minimizing stress a priority and beat the belly fat with these stress-reducing techniques:

  • Prayer or meditation
  • Getting adequate and restful sleep
  • Therapy or other behavioral relief
  • Avoiding intense exercise when you are not up for it
  • Engaging in pleasurable activities that make you feel happier

Whatever kicks the stress for you, consider it a step towards a slimmer waistline.

4. Strength Train

Cardio is not the only exercise to lose belly fat. A combination of cardio and strength training is the perfect recipe.

Strength training has advantages that cardio doesn't provide. 

  • Strength training increases muscle mass which increases resting metabolism, meaning you burn more calories while doing nothing
  • It's also a great way to tone your abdominal region so when you do lose  belly fat you have a nice toned six-pack underneath

Make sure to take one to two days off between lifting sessions to reduce physical stress and provide your body with ample recovery time. 

5. Enhance

This blog is a guide on how to get rid of stubborn fat, so maybe you've already tried steps 1-4 with no luck. If that's the case, it's important to stay persistent. But the three suggestions below will help accelerate your stubborn fat removal.


Inability to lose weight could be a sign that something is wrong with your body. You should get checked with your doctor. They might advise you to try an Omega-3 supplement or carb blocker which both support weight loss. 

Carb blockers are super popular for weight loss as they inhibit the enzymes that turn carbs into fat. 

Lymphatic Drainage

Lymphatic drainage is a massage that moves stagnant lymph out of the body and through the urine. Stagnant lymph holds toxins that can deter all of your body's functions, including fat loss. Stagnant lymph may also cause bloating that worsens the appearance of abdominal fat.


Cryo, aka "cold" therapy is an ancient treatment with an updated trendy twist. It involves standing in a -285 degree Fahrenheit chamber. You can burn 500 to 800 calories in one three-minute session!

Five Steps to Get Rid of Stubborn Belly Fat

It's hard to get rid of stubborn belly fat, but it's not impossible! Sometimes you just need a new mindset, a change of strategy, and some supplementation for existing deficiencies. 

Check out our selection of weight loss supplement suggestions to support your abdominal fat loss goals.

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