How long turn fat to muscle

Don't worry about hitting all the numbers on the nose every time. If you exceed your fat quota during lunch, for instance, just cut back a little during dinner. If you want to see your muscles, you have to get rid of what's hiding them.

To do this, you must eat enough to preserve muscle, but not so much that you put on fat. Here are some basic rules to follow for turning fat into muscle. Fill up on protein and multi-coloured vegetables.

A high-protein diet makes you feel full longer and keeps your belly flat, whereas eating too many carbohydrates makes you feel bloated. Eat chicken, fish or beef with as many vegetables as you want, the more colourful the better. After 4pm, try to stay away from refined carbohydrates such as white rice and bread.

If you want to include a carb with your evening meal, choose the unrefined kinds, like wholewheat pasta or brown rice. Bodyfat is not particularly useful except as padding against bumps, as insulation to preserve warmth, and as a convenient surface where you can balance a can of beer while watching the game, as frequently demonstrated by my potbellied father. You need some bodyfat to stay healthy of course, but unless you're walking around with razor-sharp abs and sunken, fat-depleted cheeks year-round, you probably have nothing to fear.

Having recognized the difference between the two, let's get down to business: Getting rid of the fat and grow the muscles. Unfortunately, it is almost impossible to achieve both goals at the same time. The reason for this is that in order to maintain an environment in your body that facilitates fat burn, you must deplete yourself of calories.

Growth requires extra calories, much like you'd need extra building material to add a room to your house. In addition, insulin, which is a key component of growing muscle, is the anti-Christ of fat burn and is released whenever you eat carbohydrates how much and how fast depends entirely on the type of carbs, however. The conclusion is that you'll have to focus on one thing first and take on the next challenge later on. Train heavy, eat lots of healthy bodybuilding food pasta, rice, chicken, lean beef, tuna, oatmeal etc.

I recommend beginning by trying to pack on the muscle. Your heart rate will be maintained at a higher rate for a period of time and then slowed down for a short while. This high-low intensity level is repeated several times for a total cardio workout of around minutes. Interval training is also preferred over slower, steady state cardio since it allows you to burn more calories in a shorter amount of time.

This type of cardio training allows you to burn more fat because your metabolism remains revved up for the majority of the day even after you have finished your workout. Building Muscle Building muscle is all about training them through strength training and weight lifting workouts. When you train with weights, you overload your muscles and force them to get bigger and stronger. Resistance training with multi-joint compound exercises is really the key to building quality muscle mass.

Focus on Your Diet When you want to burn fat and build muscle, you must take a close look at your diet. Food that is very high in carbohydrates will only serve to increase your calorie intake and this will slow down the fat burning process.

It is suggested by many experts that the amount of protein you eat should be around 1 gram of protein per pound of body weight. The whey protein supplements you are currently taking are very convenient and will help you build muscle and burn fat. Yet, you need to watch out how many overall calories you eat every day since calories do matter in the long run.

If you go hog wild and eat tons of food and overdue it on your calorie intake, you will run into issues with gaining too much body fat, so closely monitor your waistline to ensure your calories are being used primarily for building muscle as opposed to packing on too much body fat. This includes things like pizza, ice cream , soda, candy and alcohol. Not only are these foods calorie dense, the sugar that they contain cause large rises and falls in insulin levels which in turn can leave you feeling hungry, making you eat more.

The best thing you can drink when trying to shed fat is pure water. It has even been shown to help you lose weight. Even though you might be eating healthier foods, not all foods are created equal. Using this tool you will notice that the number of calories in g of different foods can vary greatly. For example g of quinoa contains calories whereas g of asparagus contains only When you are just starting out, make it a point to measure out portions so that you know exactly how many calories you are consuming; hidden calories lie everywhere.

It is recommended that if you want to start losing fat, you need to stay in a calorie deficit or so. Over time your eyes will automatically become trained to know exactly how much of the different types of foods you should be eating, without having to measure them out. HIIT or high intensity interval training is a type of cardio that has been shown to be very effective at burning fat. It involves doing short bursts of intense exercise followed by a slower less intense period.

For example, you run as fast as you can for 20 — 30 seconds and then jog at a comfortable pace for a minute or so. You then repeat this cycle for 15 — 20 minutes. HIIT can be practiced with a wide variety of activities such as swimming , cycling, skipping and rowing. It can also be done using various types of home gym equipment. The benefit is that HIIT can be completed in a fraction of the time that it would take to do regular cardio.

However it is quite taxing on the body and it might take some time to build up your endurance. It is impossible to directly convert fat into muscle, they have completely different structures.

However, what you can do is gradually increase muscle mass whilst burning fat stores. Speak to your personal trainer so that they can provide some advise on how best to approach this process. Changing the way your body looks can take time, but with patience and perseverance, you can achieve your goals.