If you look anything like how I looked back in the day — skinny fat. Then you probably ask the same questions I asked, too.

Is it possible for my fat stores to convert directly into muscle?

Let me show you what I looked like.

Yup… headless photo.

The short answer is: No!

This is due to muscle and fat being fundamentally different. You can, however, shrink fat cells and grow muscle tissue.

And when you follow my step by step guide in this article. You’ll be able to achieve a successful body re-composition.

Yup. That’s me (with a head this time!) And I’m about to share with you the steps I took to turn myself around.

Following these steps means you will easy lose 10 to 15 pounds of fat and gain about 10 to 20 pounds of muscle in your first year of weight lifting in the gym.

Step 1. Eat 30% Less Calories Per Day 

When you feed your body less energy than what it needs every day, it will dip into fat stores. Period.

The longer you keep your body in this negative energy balance, the better.

And I don’t mean “starving” yourself. It just means you might feel some hunger from time to time — which is completely normal and it means the body is harvesting fat stores.

Need help calculating how many calories you need to eat to slash down fat stores? Check my article out which has a simple little calculator. You can then plug the numbers into MyNetDiary or MyFitnessPal.

Step 2. Keep Protein High (0.8 to 1.0 G per LB of Body Weight Per Day)

When restricting calories, the research shows that a high-protein diet will drive greater fat loss and muscle preservation.

This might seem like a lot but if you are weight lifting a minimum of three times per week, the RDI of protein will be double that of someone who is sedentary.

LEARN HOW TO CREATE YOUR OWN MEAL PLANS AROUND THE FOOD YOU LOVE THE MOST, WHILE BUILDING THE BODY OF YOUR DREAMS.

90% OFF LIFETIME ENROLMENT TO MY MEAL PLANNING MASTERY COURSE

LEARN MORE

Step 3. Heavy Compound Weight Lifting

That headless photo I showed you earlier was taken after 18 months of “training” in the gym, three times per week. In my defense, I never touched a single dumbbell or barbell in that time (only cable machines!)

Clearly I didn’t have a body to show for the work I put in.

When I incorporated compound exercises such as the barbell squat, bench press, deadlift, and military press, into my training program. My body changed dramatically.

Every weight lifting session started with any one of those four exercises, with emphasis on progressive tension overload — the primary pathway responsible for building strength and muscle as fast as possible. In other words, aiming to add a small amount of weight to the four exercises from one week to the next.

If you are looking for an absolute beginner weight training structure, go and check this out. This is a training structure that I still use to this day and helped build the body I have today.

Which looks like this.

Step 4. Being Consistent

Eating 30% less calories using MyNetDiary (or MyFitnessPal) and spending one week learning how to deadlift, bench press, etc, then giving up… is not going to cut it.

Nobody gets results in a week, or two, or three. But if you stick it out for 6 weeks….just 6 weeks… it will be long enough to actually start seeing results!

Seeing the results will provide you with the momentum to keep going.

For the first 6 weeks, you’ll be going in with blind faith.

Step 5. Follow Step 4.

Okay. So I’ve made my point clear.

Lastly, you don’t need supplements. There are certain supplements that can help you attain results sooner but they will never replace Step 1 to 3. For more information on these supplements, check this out.

Closing Thoughts

So although you cannot morph fat stores into muscle tissue. You can reduce fat stores and build muscle tissue — using two separate processes.

All you need to do is follow the steps in this article and you will be off and running.

Let me know how you go 🙂

LEARN HOW TO CREATE YOUR OWN MEAL PLANS AROUND THE FOOD YOU LOVE THE MOST, WHILE BUILDING THE BODY OF YOUR DREAMS.

90% OFF LIFETIME ENROLMENT TO MY MEAL PLANNING MASTERY COURSE

LEARN MORE
Email

100% Privacy. We don’t rent or share our email lists.