How to Turn Fat into the Muscle?

Written by Andrew Brewer. ⚕️Reviewed and fact checked by our medical team.


You know what I’m tired of hearing?  I’m tired of hearing blowhards promising people who want to lose weight that their product – no matter what it is- can “turn fat into muscle” overnight, instantly or in a matter of weeks.

To my mind, it’s criminal!

Key Takeaways

  • The idea that fat can be turned into muscle is a myth perpetuated by supplement manufacturers and fitness magazines looking to make money off of people’s desire for a quick fix.
  • Muscle and fat are two separate tissues that cannot be converted into each other.
  • Lack of exercise can lead to muscle atrophy and the accumulation of fat deposits around the muscles, which can be detrimental to overall health.
  • Losing weight and gaining muscle requires a commitment to a healthy diet and consistent exercise, and there are no shortcuts or easy fixes.
  • It’s important to be wary of false promises and to do your own research before buying into any weight loss or fitness program.

Who Says This and Why?

There are tons of supplement manufacturers across the world that know that Americans want to look great, feel great and will buy ‘the magic pill’ if they think it is an easy fix or even a way to make losing weight a less painful experience.

News Flash: They are only out to grab your money and don’t care if what they are selling you is at best, ineffective or at worst, poison.

And, they are not alone!

As if that’s not enough, there are tons of supposed ‘fitness’ magazines that splash the same false promises across their covers.

They should be embarrassed.

They, too, only want you to take your money out of your pocket and drop it into theirs.

Anyone who tries losing weight knows how difficult it can be.  There you are in a never-ending battle to drop weight and get healthy; and, there they are taking advantage of your anxieties and desperation.

(They might as well be telling you that Elvis’ has an alien child hiding in the woods with Bigfoot and Chris Matthews knows where they are!)  In the end, when the truth comes out, you feel like a real chump.

And, you should be angry as a nest of yellow jackets about their deceptive practice!

You Are Not Alone in Believing It

Don’t feel like a fool when you find out that it’s impossible to turn fat to muscle or muscle to fat. You are not alone. Most personal trainers have bought into the myth as well – and even supposed trained nutritionists with their fake degrees.  It would even be nice if it were true.  Maybe.

I know what you’re going to say!  You – or more likely a friend of a friend of someone you met in the parking lot while storing your suitcase in the trunk of a neighbor’s car – told you that some supplement or exercise program or combination worked for them and it’s true!

That particular product really does turn fat into muscle.

Note to earthling:  He’s lying.

And, what about all those gorgeous people in the ads who have used the product and look great now?  They are cut and paste photos and the actual people have probably never heard of the product or program you are looking at.

But, picture this:  all your fat turns into muscle in the exact place where it is now – wherever that may be.  Rolls of muscle may appear in places that you really don’t want it.

Would you really want it to be true then?  Hmmmmmmm ….

If not, you’re in luck now! It’s a myth.  It’s not going to happen – now or ever.

Myth #2 When You Stop Exercising, Muscle Turns into Fat

You can lose muscle mass – the total concentrated amount of muscle – but it doesn’t have any transcendent properties that makes it become something else.  That’s like saying you can turn water into gold.

Well, maybe you can if you are selling water in the desert to people who have none. But, other than that, forget it.

Still, who wants flabby muscle hanging around their bones?

What can – and often does – happen though is that when your muscles become flabby through lack of use, fat deposits start building up around it.  Surgeons and heart specialists see this a lot in people who have spent years jogging or running marathons.

While they are running, the heart – which is a muscle – enlarges and takes up more space.  Once a runner stops the activity, the heart gradually shrinks and the area becomes a new home for fatty tissue deposits surrounding the heart.

For the uninformed, they may misunderstand that the heart is turning to fat instead of allowing a new place for fat to reside.

So, there are good reasons to continue some form of exercise – besides bending the elbow or using your pointer finger to channel surf – (two of my favorite resistance exercises).

Why Fat Cannot Turn into Muscle Now or Ever

For starters, muscle is tissue that is constantly burning calories while Fat is the lazy stuff that sits in limbo waiting to be used by your blood cells, brain chemicals and other organs to give you the energy you need to survive.

The good news is that muscle is burning calories even when you sleep.  O.k.  Not many. But every little bit helps when you are trying to lose weight.

A good example is at your grocery store.  Every time you buy a steak, you look for fat on the edges and marbled through the meat.

The meat is the muscle and the white stuff is the fat. No matter how fast that cow ran, the white stuff did not magically turn into meat. And, even if the cow was the laziest one on the ranch, the meat did not change into white globs because of it. See the difference?

Its Time to Stop Looking for the Easy Way Out 

There are no shortcuts, no supplements and no easy ways to lose weight.  It takes commitment, time and tenacity to achieve that goal.  Until you are willing to stick to a diet no matter what happens in your life, no matter what anyone else says or thinks and no matter how tough it may be for the first year, you will only get so far.

But, you can do it.

The point is that it’s all about what you eat, how much of it you eat and how much exercise you get. You have to do it all.

By the way, if you have any friends [or enemies, for that matter] that believe fat can be turned into muscle, send them this article.  Quick!


  • Is it possible to turn fat into muscle?

No, it’s not possible to turn fat into muscle as they are two different types of tissues with distinct functions and properties. However, you can lose fat and gain muscle simultaneously through exercise and diet.

  • How can I lose fat and gain muscle at the same time?

You can achieve this by following a balanced diet that provides enough protein and carbohydrates for muscle growth while creating a calorie deficit to burn fat. Resistance training with weights or bodyweight exercises can also help build muscle and boost metabolism.

  • How much protein should I eat to build muscle?

The recommended protein intake for muscle building is around 1.6-2.2 grams per kilogram of body weight per day. However, the exact amount may vary depending on factors such as age, sex, and activity level.

  • What are the best exercises for building muscle?

Compound exercises that work for multiple muscle groups simultaneously, such as squats, deadlifts, bench presses, and pull-ups, are considered some of the best exercises for building muscle.

  • How long does it take to build muscle?

The rate of muscle growth depends on various factors, such as genetics, diet, training intensity, and consistency. Generally, you can expect to see noticeable muscle growth within 4-6 weeks of consistent training.

  • Can I build muscle without lifting weights?

Yes, you can build muscle without lifting weights by using bodyweight exercises, resistance bands, or other forms of resistance training. However, lifting weights is generally considered the most efficient muscle-building method.

  • Should I do cardio or strength training to lose fat and build muscle?

Both cardio and strength training are important for losing fat and building muscle. Cardio can help burn calories and improve cardiovascular health, while strength training can build muscle and boost metabolism. It’s best to include both types of exercise in your fitness routine.

Andrew Brewer

Andrew Brewer

Andrew Brewer started to give people the guidance that he never received when he was first starting. His goal is to make your goals achievable and to offer you only the best fasting apps that the internet has to offer. You're not on your own - Andrew and the entire family of reviewers at are here with you every step of the way!