The short answer is no – fat cannot be immediately converted into muscles. Fat and muscles are two different tissues. You can increase the muscle mass while reducing the fat mass, but fat is not converted into muscles. In the same way, muscle cannot be converted into fat. Fat is created when we take excess calories from fat, proteins, carbohydrates (or alcohol). In this case, the calories are eventually converted into triglyceride and stored in fat cells.
Each molecule triglyceride (fat) consists of carbon, hydrogen and oxygen. To get rid of a single molecule triglyceride takes many enzymes and biochemical steps to fully oxidize fat. The full oxidation of 22 pounds of fat requires 63 pounds of oxygen consumption and the production of 62 pounds of carbon dioxide and 24 pounds of water. The carbon dioxide is excreted by the lungs while the water is excreted as urine, sweat, breath, tears or other physical liquids.
Building muscles is a completely different process. Three important mechanisms are responsible for initiating muscle growth:
Muscle tension – All forms of resistance training forces to create tension to support and move the tax. When sufficient tension is created, it causes changes in the chemistry of the muscle, which can be used to excreted growth factors together with satellite cell activation.
The tension can come from active voltage when muscles actively contract and also from passive tension that tends to occur during the extension of (eccentric) phase of a resistance training.
Active tension means that muscle fibers become wider, while passive tension can make them longer.
Muscular damage – Damage to muscle cells causes a release of inflammatory chemicals and immune cells that activate satellite cells to come into effect. This also initiates muscle growth.
Metabolic stress – When you feel the “combustion” or the “pump” when lifting weights, you feel the effects of metabolic stress. Metabolic stress of high levels of anaerobic energy production helps to contribute to muscle growth. The muscles adapt to these types of challenges by storing higher levels of glucose, creatine and liquid. This type of growth is often called “sarcoplasmic hypertrophy” and produces larger muscles – think of physics muscles.
Resistance training that focuses purely on maximum muscle tension without much metabolic stress, such as power lift, causes more “myofibrillary hypertrophy” that refers to more growth of the actual tension -producing muscle fibers called myofibrils without pronounced liquid and glucose. Pure power lifters are very strong, but their muscles are not that great because their training focuses purely on maximum voltage, which means that it lifts heavier weight for fewer repetitions with more rest between sets.
Most strength training results in a combination of sarcoplasmatic and myofibrillary hypertrophy, depending on the levels produced, the length of sets of exercises and recovery time used between sets.
In summary, to make muscle building, you must forcing your muscles by creating stressors, including increased tension, muscle damage and metabolic stress and then good food and resting to let the muscles repair and grow.
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