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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weight loss supplements for men

5 Benefits of Weight Loss Supplements for Men

Erin Schnittker

There's no ultimate secret for losing weight overnight. In fact, it takes a significant investment of your time, energy, and focus to pull off a successful weight loss journey. 

One way to aid any weight loss journey is the addition of reputable supplements. If you're interested in weight loss supplements for men, you've come to the right place by reading this article. Detailed below are five key benefits of adding these to your weight loss routine. 

After all, even experts recognize that weight loss supplements, in conjunction with a healthy diet and plenty of exercise, can be great for helping men lose and keep off excess weight. Keep reading to ensure you're getting the most out of your weight loss journey. 

1. Feel Better and More Youthful 

You're not alone in thinking about weight loss supplements to boost your overall quality of life. Consider the following fact about vitamin and supplement manufacturing throughout the United States. Already in the year 2022, the industry is worth over $35 billion in revenue. 

One way you'll feel better after you successfully lose weight is within your sex life. Being overweight can affect testosterone levels in adult men. That can lead to erectile dysfunction and a lower sex drive. When you use the ideal supplements to enhance your weight loss journey, you'll feel so much better in this category. 

If your testosterone levels continue to improve with your weight loss, you'll also feel more energized over time. Enjoy your most youthful and active lifestyle. 

When you take advantage of easy ways to lose weight, your bones and joints will be grateful, too. Being overweight is hard on your knees and ankles, for example. When you start chopping off those pounds, your entire body should experience less long-term pain. 

2. Reduce Your Appetite to Avoid Overeating

One of the most effective ways to lose weight is by eating less food on a regular basis. Of course, that doesn't at all mean it's wise to starve yourself. You still need to prioritize getting all of the vitamins and appropriate nutrition you need. 

So many people who struggle with their weight are eating too many calories every day. Take the time to research and talk with your doctor about how many calories are ideal for you to consume each day. 

Perhaps you have an unfortunate habit of binging on unhealthy foods when you get home from work. Instead of letting that habit rule your life, allow weight loss supplements to curb your appetite. Doing so can ensure you're only eating the foods you need, not the foods that are emotional or stress-related responses. 

You can also work on substituting some of your normal meals with healthier options. Instead of eating a lot of processed foods and sugars, try eating more fruits, vegetables, and whole grains. Consider these healthy snack food options to aid in your weight loss journey. 

When you prioritize getting the vitamins and nutrients you actually need from food, your body will start to feel better. This could also help in reducing that appetite since you'll feel more fulfilled after your healthy meals. 

3. Improved Sex Life

A major contributing factor to men's weight gain is imbalanced hormone levels. Men need testosterone to feel energetic and youthful throughout their day-to-day lives.

That's why, when you use supplements to enhance your weight loss journey, you'll notice a boost in your sex drive, too. Rebalancing those hormone levels will give you more energy to enjoy your intimate time with your partner.  

4. Combined with Other Healthy Habits, Supplements Increase Your Ability to Lose Weight

Hopefully, it's clear to you that adding supplements to your routine is not the end-all-be-all for weight loss. You still need to exercise, eat a healthy diet, and manage your daily stress levels. 

When you add weight loss supplements to these healthy initiatives, though, they'll be more effective. The best supplements for men on a weight loss journey will help control the appetite for junk food and provide an increase in energy to stay active. It's the combination of all of these new habits that will show the best results. 

One of the most difficult parts of any weight loss journey is the control of one's appetite. The ideal supplements, though, might be just what you need to jumpstart healthy eating and get rid of those urges to eat junk food or foods high in fat. 

This is why it's so critical that you're willing to invest in the best supplements for your weight loss journey. Don't let being overweight negatively affect your overall health any longer. Avoid a lot of other medications and health expenses by focusing on building healthy, long-term habits. 

5. Get More Energy to Exercise on a Regular Basis

As mentioned above, using weight loss supplements to rebalance your hormone levels will go a long way in boosting your overall energy. That means that, if you've been struggling with exercising on a consistent schedule, supplements might be just the thing you need. 

Weight loss supplements for men usually have a reasonable amount of caffeine in them. This is to help regulate one's metabolism and increase energy levels. If you've had a hard time working out to lose weight, consider investing in supplements with a proven track record.

Also, don't feel like you have to go to the gym and lift weights for your exercise routine. There are plenty of activities that can be just what you need to shed some pounds. Whether that's rollerskating, a local recreational league sport, or yoga, find the exercise style that makes you want to stay active.  

Find Your Ideal Weight Loss Supplements for Men Today

After reading through the above advice, you should feel empowered and educated enough to make the most of your weight loss journey. Investing in reputable weight loss supplements for men is only the beginning of your total transformation. 

We encourage you to keep reading about what steps you can take to get rid of some of that excess weight. To start, check out more details about our wellness supplements available on our website today. 

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