How to turn fat into muscle? - UK-Muscle Body Building Community

phatxtiger · 28-07-2004, 09:40 PM

hello guys, im 18 and im not too fat and I have some muscle.

I have pretty good abs but they are covered by tiny bit of fat and i hope they could be removed. I jogged, but didnt work too well.

The question is, how do I lose fat without losing any of my muscle, and how do i turn that into muscle?

please answer with details if necessary such as how i should stretch, work out, eat, jog, etc. and when I should do these.

Thank you.

Hardrive · 29-07-2004, 01:28 AM

Hi there
I might be wrong but no doubt the more knowlagable on here will give you a better rundown as im fairly new to this my self.
Here goes Muscle mass and fat are different Muscle is active tissue that burns calories all the time even watching the tv, Fat on the other hand is just a storage of excess energy. The trouble is it can be hard to build muscle and burn off fat at the same time as muscles need nutrions to grow and to loose fat includes a low fat diet and high cardio to burn the fat off.
What you could try is to cut your calories by 500 and go on a tredmill or bike to burn calories whilst trying to maintain a healthy protien intake 1g to 1lb body weight.
Abs are the coolest of muscles the only trouble with them is that they can by shy and try to hide behind fat.

Hope this helps.

**big pete** · 29-07-2004, 10:29 AM

yeah, its like turning lead into gold. 2 differant substances.

by increasing muscle mass, you use more cals throughout the day. meaning you burn more fat.

eat more protein, (eggs,chicken,tuna,beef) that will provide the building blocks for the muscle. and its alot harder for protein to be broken down and stored as fat. bonus

cardio is a bit of a bugger. cookie has suggested doing very high rep/low weight. very good alternative IMO. first thing in the morning before breakfast.

crazycacti · 29-07-2004, 01:44 PM

1) Eat low GI carbs all the time, except after a workout where u can take a PWO drink with some High GI carbs in it

2) At least 1g of protein for every 1lb of bodyweight

3) a 500 cal deficency a day is a good idea

4) Keep to unsaturated fats

5) Do cardio first thing in the morn, i'd suggest MAX-OT style - 16 mins, v. hard cardio and try to beat ur time each time u do it - the 16 mins cardio limits catabolism and doing it 1st thing in the morning boosts ur resting metabolic rate for the rest of the day

6) Its up to u but plz don't do the high rep thing! Basic compound movements to make up most of ur routine and keep in the 6-10 rep range, hypertrophy is only caused by over load!

7) Don't measure your progress on the scales - only in the mirror and with body composition tests

balzak · 29-07-2004, 02:37 PM

Here's a bit of advice that I am learning as a beginner myself. Don't expect to lose that fat all in one week or so quickly (unless you're on the atkins diet). I think the number you should aim for is about 2 lb's a week (correct me if I'm wrong) of fat loss, and 1 lb gain for muscle.

**big pete** · 29-07-2004, 02:40 PM

cacti. sorry that was missunderstanding.

when i say high rep stuff, i mean in place of cardio.

say 100 squats before breakfast. or 100 burpies, etc etc. of course compond moves to keep muscle mass

balzak · 29-07-2004, 02:43 PM

What's a burpie? and would it be save to do squats even if I worked out my legs yesterday?

**big pete** · 29-07-2004, 03:19 PM

burpie,
start off in pressup position.
bring your knees to your chest (in a mini hopping motion)
from that position, standup and jump

and if it was legs yesterday i wouldnt be doin any cardio lol!!! id be fecked

crazycacti · 29-07-2004, 05:07 PM

Thats alright big man - got u - think buying an exercise bike (or if u live nr the gym even better) would be better - but nothing wrong with that - sood idea i think

After a leg day i don't think i could be bothered to get of the sofa to make a protein shake, well not 'can't be bothered' - more like sometimes actually can't! Dislocated my knee a couple of weeks ago though so no leg days for me for quite a while!:(

**big pete** · 29-07-2004, 05:17 PM

ouch, that had to hurt!!!

guessing that wasnt in the gym?

rugby? car accident?

crazycacti · 29-07-2004, 05:23 PM

did it about a year and a half ago playing rugby - was in scrum and 'pop' - play prop u see! - This time was in the gym - i'm not sure about squats ever again tbh! The knee is always going to be dodgy i reckon

**big pete** · 29-07-2004, 05:50 PM

ouch. i dislocated my leg from my hip in school, and that smarted. that was rugby too!!

knees are barstewards, fcuk them and its ****ed

Ultrasonic · 29-07-2004, 06:31 PM

Quote:

Originally Posted by crazycacti

The knee is always going to be dodgy i reckon

Yeah, that's the trouble, each time a joint dislocates the more likely it is going to happen again I'm afraid. I was playing badminton with a guy once who dislocated his shoulder just hitting a high overhead shot; no real force involved there, but he'd just dislocated it so often the joint was pretty weak.

powerU · 29-07-2004, 07:00 PM

my shoulder's gone 3 times now

crazycacti · 29-07-2004, 07:12 PM

thx guys - ur putting a lot of good thoughts into the future of my leg workouts when i can do them again :p

28-07-2004, 09:40 PM	#1 (permalink)
phatxtiger Newbie Trainer Join Date: Jul 2004 Posts: 2	How to turn fat into muscle? hello guys, im 18 and im not too fat and I have some muscle. I have pretty good abs but they are covered by tiny bit of fat and i hope they could be removed. I jogged, but didnt work too well. The question is, how do I lose fat without losing any of my muscle, and how do i turn that into muscle? please answer with details if necessary such as how i should stretch, work out, eat, jog, etc. and when I should do these. Thank you.

29-07-2004, 02:37 PM	#5 (permalink)
balzak Newbie Trainer Join Date: Jul 2004 Posts: 12	Here's a bit of advice that I am learning as a beginner myself. Don't expect to lose that fat all in one week or so quickly (unless you're on the atkins diet). I think the number you should aim for is about 2 lb's a week (correct me if I'm wrong) of fat loss, and 1 lb gain for muscle. Last edited by balzak; 29-07-2004 at 02:44 PM.

29-07-2004, 05:07 PM	#9 (permalink)
crazycacti Fat and bulking... Join Date: Jun 2004 Location: Isle of Man/Newcastle Posts: 1,417	Thats alright big man - got u - think buying an exercise bike (or if u live nr the gym even better) would be better - but nothing wrong with that - sood idea i think After a leg day i don't think i could be bothered to get of the sofa to make a protein shake, well not 'can't be bothered' - more like sometimes actually can't! Dislocated my knee a couple of weeks ago though so no leg days for me for quite a while!:( Last edited by crazycacti; 29-07-2004 at 05:10 PM.

29-07-2004, 01:28 AM	#2 (permalink)
Hardrive Gym Addict Join Date: Apr 2004 Location: uk Posts: 154	Hi there I might be wrong but no doubt the more knowlagable on here will give you a better rundown as im fairly new to this my self. Here goes Muscle mass and fat are different Muscle is active tissue that burns calories all the time even watching the tv, Fat on the other hand is just a storage of excess energy. The trouble is it can be hard to build muscle and burn off fat at the same time as muscles need nutrions to grow and to loose fat includes a low fat diet and high cardio to burn the fat off. What you could try is to cut your calories by 500 and go on a tredmill or bike to burn calories whilst trying to maintain a healthy protien intake 1g to 1lb body weight. Abs are the coolest of muscles the only trouble with them is that they can by shy and try to hide behind fat. Hope this helps.

29-07-2004, 10:29 AM	#3 (permalink)
big pete UK-Muscle Moderator Join Date: Mar 2004 Location: south midlands Posts: 3,797	yeah, its like turning lead into gold. 2 differant substances. by increasing muscle mass, you use more cals throughout the day. meaning you burn more fat. eat more protein, (eggs,chicken,tuna,beef) that will provide the building blocks for the muscle. and its alot harder for protein to be broken down and stored as fat. bonus cardio is a bit of a bugger. cookie has suggested doing very high rep/low weight. very good alternative IMO. first thing in the morning before breakfast.

29-07-2004, 01:44 PM	#4 (permalink)
crazycacti Fat and bulking... Join Date: Jun 2004 Location: Isle of Man/Newcastle Posts: 1,417	1) Eat low GI carbs all the time, except after a workout where u can take a PWO drink with some High GI carbs in it 2) At least 1g of protein for every 1lb of bodyweight 3) a 500 cal deficency a day is a good idea 4) Keep to unsaturated fats 5) Do cardio first thing in the morn, i'd suggest MAX-OT style - 16 mins, v. hard cardio and try to beat ur time each time u do it - the 16 mins cardio limits catabolism and doing it 1st thing in the morning boosts ur resting metabolic rate for the rest of the day 6) Its up to u but plz don't do the high rep thing! Basic compound movements to make up most of ur routine and keep in the 6-10 rep range, hypertrophy is only caused by over load! 7) Don't measure your progress on the scales - only in the mirror and with body composition tests

29-07-2004, 02:40 PM	#6 (permalink)
big pete UK-Muscle Moderator Join Date: Mar 2004 Location: south midlands Posts: 3,797	cacti. sorry that was missunderstanding. when i say high rep stuff, i mean in place of cardio. say 100 squats before breakfast. or 100 burpies, etc etc. of course compond moves to keep muscle mass

29-07-2004, 02:43 PM	#7 (permalink)
balzak Newbie Trainer Join Date: Jul 2004 Posts: 12	What's a burpie? and would it be save to do squats even if I worked out my legs yesterday?

29-07-2004, 03:19 PM	#8 (permalink)
big pete UK-Muscle Moderator Join Date: Mar 2004 Location: south midlands Posts: 3,797	burpie, start off in pressup position. bring your knees to your chest (in a mini hopping motion) from that position, standup and jump and if it was legs yesterday i wouldnt be doin any cardio lol!!! id be fecked

29-07-2004, 05:17 PM	#10 (permalink)
big pete UK-Muscle Moderator Join Date: Mar 2004 Location: south midlands Posts: 3,797	ouch, that had to hurt!!! guessing that wasnt in the gym? rugby? car accident?

29-07-2004, 05:23 PM	#11 (permalink)
crazycacti Fat and bulking... Join Date: Jun 2004 Location: Isle of Man/Newcastle Posts: 1,417	did it about a year and a half ago playing rugby - was in scrum and 'pop' - play prop u see! - This time was in the gym - i'm not sure about squats ever again tbh! The knee is always going to be dodgy i reckon

29-07-2004, 05:50 PM	#12 (permalink)
big pete UK-Muscle Moderator Join Date: Mar 2004 Location: south midlands Posts: 3,797	ouch. i dislocated my leg from my hip in school, and that smarted. that was rugby too!! knees are barstewards, fcuk them and its ****ed

29-07-2004, 07:00 PM	#14 (permalink)
powerU Getting HUGE! Join Date: Oct 2003 Location: Derbyshire Posts: 1,141	my shoulder's gone 3 times now

29-07-2004, 07:12 PM	#15 (permalink)
crazycacti Fat and bulking... Join Date: Jun 2004 Location: Isle of Man/Newcastle Posts: 1,417	thx guys - ur putting a lot of good thoughts into the future of my leg workouts when i can do them again :p