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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signs you need more protein

8 Common Signs You Need More Protein in Your Diet

Erin Schnittker

Around 16% of people in the U.S. avoid smoking, have a healthy body weight, and get enough exercise. However, many people aim to live healthier yet fall short in some areas.

For example, many people fail to consume enough protein. Yet, protein is a vital part of a healthy diet. When you don't consume enough protein, you might see a decrease in your metabolism and other negative consequences.

So what are some of the signs you need more protein? If you're wondering about this, you can learn with the help of this guide. Here are eight common signs. 

1. Loss of Strength

Bodybuilders increase their protein intake to build more body mass because protein is essential for this purpose. Therefore, you risk losing muscle mass if you don't consume enough of it.

Do you feel weaker lately? If you have trouble lifting things or working out due to a loss of strength, it could be a sign that you need more protein. 

You can easily increase protein in your diet by eating the right foods. Here is a list of some of the top foods to add to your diet to get more protein. These are protein-rich foods you can easily add to your daily routine.

2. Problems with Healing

The second sign of a lack of protein is trouble healing. Your body needs the right nutrients to complete all its functions, and one of these is the healing process.

Your body naturally heals itself after you get cuts, burns, or scrapes. Additionally, it also heals after broken bones and other injuries. 

If your body isn't healing as quickly as it once did, it might be due to a lack of protein. If this is the case, you'll want to learn how to get more protein. For example, you could look for the best protein shots to drink daily. 

3. Trouble Sleeping

Your brain controls your sleep habits and patterns, and getting enough sleep is essential for your health. So if you can't fall asleep at night or stay asleep, you'll want to determine why this is happening.

One cause of this problem is a lack of protein. When you consume protein, it contains amino acids. Amino acids are critical for your sleeping schedule as they turn into melatonin.

Therefore, you can see the importance of protein in your diet. Failing to get enough of it can result in many health issues, including sleeping. 

4. Weight Gain

Consuming protein is also essential for your weight. When you eat foods that contain high levels of proteins, you feel full, which might help you reduce your snacking.

If you don't consume enough protein, you'll likely reach for sugary, sweet snacks to satisfy your cravings. As a result, you might gain weight and experience problems with losing weight.

The consumption of protein also affects your metabolism. With enough protein, your metabolism increases and functions better. Without enough, your metabolism slows down, making it more difficult to lose weight. 

So if you're experiencing problems with your weight, you might want to turn to protein to see if it helps. 

5. Fatigue

As stated above, if you're having trouble sleeping, it could indicate a lack of protein in your diet. Another common symptom is fatigue. 

Do you feel tired all the time? If you have no energy or motivation, your body might be telling you that it needs protein. 

You will feel more tired if you begin losing muscle mass and experience a decreased metabolism. You'll also feel tired if you're not getting enough sleep.

Therefore, fatigue is a secondary effect of a lack of protein. If you want to solve this problem, try taking protein supplements or changing the snacks you eat.

When your body begins receiving enough protein, you might see an improvement in your energy level. 

6. Weak Hair and Nails

Did you know that proteins also affect your hair and nails? Your fingernails and hair require proteins for strength. So one of the top benefits of protein is nice hair and nails. 

When you don't consume enough protein, you might notice thinning hair. Hair needs enough protein for it to grow well, shine, and look good. Your fingernails also require protein for strength.

Therefore, a sign of a lack of protein is thinning hair. Another sign is weak, brittle fingernails. If you notice these signs, you should respond by increasing your protein. 

7. Mood Issues

Your brain health relies on the nutrients you put in your body, and your brain health can suffer without the necessary nutrients and vitamins. Therefore, when you fail to consume protein, you might notice mood swings.

The brain has trouble regulating itself when starved of vital nutrients. As a result, your brain can't function properly. This issue is what leads to trouble sleeping, but it also leads to mood swings.

If you feel moody, angry, or depressed and don't understand why, this could be the reason. 

8. Feel Hungry

Finally, feeling hungry all the time is another sign that your body needs more protein. Protein is one of few nutrients that help you feel full and content after eating. 

When you don't eat enough of it, your body tends to crave food. Unfortunately, a lack of protein in your body tends to cause people to crave the wrong foods.

You'll likely crave sugary things, such as soda, cookies, or chocolate, and these foods do not offer the protein your body needs. 

Look for the Signs You Need More Protein

Consuming protein is vital for your health. If you don't get enough, you'll definitely see some of these signs telling you that you need more protein. When you notice these signs, it should trigger a response to increase your protein intake.

You can consume more protein through the right foods and supplements. If you're interested in protein supplements, check out our products.

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