Wanna make all the fat into muscle

[yellowvodka]

Can someone give me some tips maybe tell me a book I should buy ?

I got all the mass and I got pretty decent strenght have been lifting for around a year now, I have always been somewhat active, prior to lifting I did martial arts and swimming and what not, so while my cardio is not great I know how to get to a good place with cardio if I have too.

But I have been just lifting alot this past year my cardio is somewhat shot, I still go on the treadmills for fun but not alot.

Basically I got my strength and my mass and I wanna turn all my fat like in my waiste and my thighs and my torso sides into muscle.

Can someone tell me how ? What type of excercises I should focus on doing and what not ?

[theme]

There are many weight lifting forums that will teach you how to do this. Try google or go to my favorite:


www.wannabebigforums.com

[Vahz]

Not sure what you meant with the title but you can't turn fat into muscle. Fat is fat and muscle is muscle. I'm just a little paranoid because in high school, people kept telling me that you have to get fat so I can turn that fat into muscle.

That being said, if your strength is pretty good, you can try my schedule but I must warn you that everyone's body is different and you have to find what works for you.

[yellowvodka]

Well to create muscle you need fat, you work out, the fat breaks down, muscle is created, that fat also needs to have protein and what not in it, but still you need fat to create muscle. People always say you will never get "big" or stronger, if you don't eat the correct amount and kinds of foods.

So if you lift and eat salads instead of steaks and chicken you're probably not going to be able to benchpress more then 100 pounds.

Also if you have a more muscular body, you body needs more food in general to have it operate, so I guess while you can keep your fat level down, if you wanted to get mass and strength you would need to get "fat".

I'm done with that part, I have excess fat from working out, I mean not like a ton but a few pounds, I wanna turn my whole body into muscle or at least as much as possible without losing weight.

[kimtae]

You need a real beginner's course in anatomy, diet, and fitness. I suggest you go to bodybuilding.com and join their forum. You have some large misconceptions about how to build muscle and burn fat.

[inferno]

Well to create muscle you need fat, you work out, the fat breaks down, muscle is created, that fat also needs to have protein and what not in it, but still you need fat to create muscle. People always say you will never get "big" or stronger, if you don't eat the correct amount and kinds of foods.

So if you lift and eat salads instead of steaks and chicken you're probably not going to be able to benchpress more then 100 pounds.

Also if you have a more muscular body, you body needs more food in general to have it operate, so I guess while you can keep your fat level down, if you wanted to get mass and strength you would need to get "fat".

I'm done with that part, I have excess fat from working out, I mean not like a ton but a few pounds, I wanna turn my whole body into muscle or at least as much as possible without losing weight.

This is one of the funniest posts ever! Ha ha ha ... :-D

[Heli]

Flab does not turn into muscle. Flab might coexist with muscle and make you look bigger than you actually are but flab will NEVER go away unless you do heavy cardio. I laugh every time I hear something about losing fat with weightlifting.

[inferno]

Flab does not turn into muscle. Flab might coexist with muscle and make you look bigger than you actually are but flab will NEVER go away unless you do heavy cardio.
Where did you get that information? To a certain extent cardio does help you lose excess fat, but it is possible to shed it without doing any cardio by carefully counting the calories that you consume. Too much cardio is counter-productive because it will lead to aerobic adaptation.

I laugh every time I hear something about losing fat with weightlifting.
Well, the joke is on you because weightlifting is the most effective method to lose fat. It is muscle tissue that burns fat, so the more muscle tissue you have, the more fat you will be able to burn. Metabolism and muscle mass are directly related.

[Heli]

Well, the joke is on you because weightlifting is the most effective method to lose fat. It is muscle tissue that burns fat, so the more muscle tissue you have, the more fat you will be able to burn. Metabolism and muscle mass are directly related.

First let's talk about the metabolism. I agree that muscles increase our base metabolic rate. But the increase is grossly exaggerated and most people who workout put on so little muscle mass that it does not make a difference anyways. Now if you are Arnold or one of those world class bodybuilders who have biceps that are the size of a normal person's quadriceps, then you might have a case.

Secondly, even if you do have that sort of metabolism, which most people don't, the fat that you ingest and have on your belly do not get used for energy most of the time anyways. The body prioritizes carbs for energy and until that supply is significantly exhausted, fats don't even get used. The fact is fat metabolism, or liposis is both energy inefficient and somewhat toxic to the body. So the body prefers to use carbs, even during exercise unless its carb sources are significantly deprived and it has to use fats.

Which brings me to my point. If you are flabby, the only way you are going to lose that flab is through heavy cardio and aggressive dieting. Only by cutting out bad fats and severely limiting good fats will you stop your body from putting more inches into those flabs. And only intense cardio session that last 30 minutes or more will give your body the energy deprivation stress that it needs to actually switch to fat burning mode.

If you still don't believe me then listen to this guy.
http://www.bodyfatguide.com/BuildMuscleBurnFat.htm

[inferno]

First let's talk about the metabolism. I agree that muscles increase our base metabolic rate. But the increase is grossly exaggerated and most people who workout put on so little muscle mass that it does not make a difference anyways. Now if you are Arnold or one of those world class bodybuilders who have biceps that are the size of a normal person's quadriceps, then you might have a case.
Depends on what you consider exaggeration:

At Tufts University, the subjects performed progressive resistance exercise three days a week for 12 weeks. Each training session consisted of four standard strength exercises, each of which was performed for three sets of eight to 12 repetitions. After three months of training, the subjects, on average, added 3.1 pounds of lean (muscle) weight and lost 4.0 pounds of fat weight. As a result, their resting metabolic rate increased by 6.8 percent, or approximately 105 calories per day. At face value, this finding would indicate that 1 pound of muscle uses about 35 calories per day at rest (105 calories per day ÷ 3 pounds of muscle = 35 calories per day per pound of muscle).

At the University of Maryland, the subjects performed progressive resistance exercise three days a week for 16 weeks. Each training session consisted of 14 standard strength exercises, most of which were performed for one set of 10 to 15 repetitions. After four months of training, the subjects, on average, added 3.5 pounds of lean (muscle) weight and lost 4.2 pounds of fat weight. As a result, their resting metabolic rate increased by 7.7 percent, or approximately 120 calories per day. At face value, this finding would indicate that 1 pound of muscle uses about 34 calories per day at rest (120 calories per day ÷ 3.5 pounds of muscle = 34 calories per day per pound of muscle).
^ So an extra 3.1 lbs of muscle increases the basal metabolic rate by 6.8%, which is quite significant. The average hardgainer can certainly add more muscle to his or her frame by getting on a good, sensible exercise program.

Secondly, even if you do have that sort of metabolism, which most people don't, the fat that you ingest and have on your belly do not get used for energy most of the time anyways. The body prioritizes carbs for energy and until that supply is significantly exhausted, fats don't even get used. The fact is fat metabolism, or liposis is both energy inefficient and somewhat toxic to the body. So the body prefers to use carbs, even during exercise unless its carb sources are significantly deprived and it has to use fats.
So what are you saying, that overweight people should hang on to their adipose tissue because otherwise they might poison themselves? Depleting the body of carbs in order to burn fat is not exactly rocket science. It is a matter of manipulating carb intake. In order to get leaner lipolysis simply has to occur, otherwise you will not get rid of that fat. It is simply common sense.

While it is true that the body is better suited to use carbs, it can become more efficient at using ketones as a fuel source. And contrary to popular belief ketones are not poisonous. Many people make this assumption based on what they know about ketoacidosis, which is a hazardous condition associated with diabetes.

Which brings me to my point. If you are flabby, the only way you are going to lose that flab is through heavy cardio and aggressive dieting. Only by cutting out bad fats and severely limiting good fats will you stop your body from putting more inches into those flabs. And only intense cardio session that last 30 minutes or more will give your body the energy deprivation stress that it needs to actually switch to fat burning mode.
It would help, but it is certainly not the only way. And too much cardio can cause the body to burn muscle as fuel.

If you still don't believe me then listen to this guy.
http://www.bodyfatguide.com/BuildMuscleBurnFat.htm
He claims the following:

With Method A, the man begins his muscle-building program and manages to gain one pound of fat-free bodyweight in one week, increasing his lean body mass by one pound of extra muscle. He continues this for a total of 10 weeks, and he gains a total of 10 pounds of muscle. His body now burns about 130 additional calories a day.
All this proves is that he is good at math. The studies conducted at the universities show different results.

[Heli]

Depends on what you consider exaggeration:

^ So an extra 3.1 lbs of muscle increases the basal metabolic rate by 6.8%, which is quite significant.


So what are you saying, that overweight people should hang on to their adipose tissue because otherwise they might poison themselves?

It would help, but it is certainly not the only way. And too much cardio can cause the body to burn muscle as fuel.


The problem is that 6.8 percent which the study equates to 130 calories a day is not that big of deal! An additional cereal bar or two apples will easily erase that metabolic rate increase, not to mention if you eat a hearty steak or some other greasy food.

On the other hand, a 170 pound man burns about 100 calories running a mile, so in that four month they spent weightlifting all of them could have ran daily and lost much more weight, not to mention strengthen both their leg muscles and abs. Running also increases your metabolic rate by the way.

But that argument is really not my point about posting at all!

I am responding to the guy who initially posted this, who thinks that eating tons of meat is going to help him get strong AND lean because muscles burns fat.

I am saying don't even think like that or you will have an excuse to eat all kinds of horrendous greasy stuff that will go right to the belly because you will be thinking "Oh I will just burn this off during weightlifting". If you really need protein, spend some money on protein powder. Don't give yourself an excuse to eat greasy food because you "need protein".

[inferno]

The problem is that 6.8 percent which the study equates to 130 calories a day is not that big of deal! An additional cereal bar or two apples will easily erase that metabolic rate increase, not to mention if you eat a hearty steak or some other greasy food.
That 6.8% increase is with a very modest additional 3 lbs of muscle, not 10 lbs like that expert you quoted claimed. Also, when you are active you will also be burning more calories when you have that extra muscle. Basal metabolic rate is not the sole factor here. Sure, if you eat a pile of junkfood this will nullify the effect. But what is the point?

On the other hand, a 170 pound man burns about 100 calories running a mile, so in that four month they spent weightlifting all of them could have ran daily and lost much more weight
The whole idea behind that experiment was not only to lose weight, but to gain muscle as well. Long distance running does not exactly build muscle.

, not to mention strengthen both their leg muscles and abs. Running also increases your metabolic rate by the way.
Sure it increases your metabolic rate. But after a while the body adapts and reaches a plateau. Squats are way more effective if you want strong legs, by the way.


But that argument is really not my point about posting at all!

I am responding to the guy who initially posted this, who thinks that eating tons of meat is going to help him get strong AND lean because muscles burns fat.
Well, the person who started the thread does not really have a clue.

I am saying don't even think like that or you will have an excuse to eat all kinds of horrendous greasy stuff that will go right to the belly because you will be thinking "Oh I will just burn this off during weightlifting". If you really need protein, spend some money on protein powder. Don't give yourself an excuse to eat greasy food because you "need protein".
Protein powders are convenient. But certainly not the only way to increase protein intake.

[Vahz]

Can protein powders be used to replace snacks?

[inferno]

Can protein powders be used to replace snacks?
Basically a protein shake is a convenient way to increase your daily protein intake. Instead of having a high protein "snack" between your 3 main meals and before going to bed it is easier to drink a protein shake.

[Heli]

not to mention much much faster rate of absorption than solid food which is crucial for getting that protein to the body in that 45 minute post workout time slot.