DIET / Fat loss / Motivation / NURITION

Can Body Fat Turn Into Muscle? Will Muscle Turn To fat?

Everyday people ask me “Can I turn my body fat into muscle?” or “If I stop working out, will muscle turn to fat? The simple answer to both questions is NO!! Here are two of the most common fitness myths that refuses to go away. Here is the thing, Fat cells and Muscle cells are NOT the same thing. Allow me to take you back to High School Biology class right quick. Cells only do 1 of 3 things, they grow, divide, and die… but THEY DO NOT TRANSFORM IN TO OTHER KINDS OF CELLS!

Body Fat Will NOT Turn Into Muscle

Why do people think that muscle turns to fat? Its because when people start working out, the training and the muscle they add burns there body fat reserves and uses it for energy! So now the person has more Muscle and Less fat, so everyone naturally assumes that the fat turned into muscle. But the fat did not TRANSFORM in to muscle. less fat is just a natural by product of having more muscle,  but the fat was not a prerequisite to gaining the muslce!!! This is important for skinny people to understand, YOU DON’T NEED TO GET FAT TO GAIN MUSCLE!

Muscles Don’t Turn into Fat

The myth that muscles turn to fat when a person stops exercising probably stems from the fact that people who body build or otherwise exercise quite a bit, who then stop exercising, tend to start looking a little flaby. There are a few different things that contribute to this, but primarily, it all comes down to caloric intake.

Specifically, people who exercise regularly tend to accustom themselves to eating quite a bit more food than people who maintain a relatively healthy body weight without exercising. Once they stop exercising though, they instantly lose the need for the calories used during their workouts, which is often quite significant.

It gets worse though. Over time, as their body loses muscle mass, their body needs significantly fewer calories even when they aren’t working out. So bottom line, people who exercise regularly who suddenly stop, tend to gain fat quickly because they don’t adjust their food intake to compensate for their decreased caloric needs, not because muscle cells are somehow turning into fat cells.

In either case, it comes back to training consistently and wisely along with being on a well planned nutritional program. Here are some nutrition guidelines:

Eat frequent meals (approx. 5-7 a day)
Eat plenty of vegetables, the greener the better
Eat some fruits as they have many fiber and anti-oxidant benefits
Stay away from highly processed and fast foods as they offer little nutritional benefits.
Obtain good fats from quality oils and nuts.
Eat lean meat sources, some of the best are eggs!
DRINK  A LOT OF WATER (<— The Most Important one!)

For best results, make sure you follow a good total body routine and diet (you get both in my FULL workout plan). It may also help to try a good fat burner like TEA REXX, it is what I use to help me stay ripped.



Brandon Carter

70 thoughts on “Can Body Fat Turn Into Muscle? Will Muscle Turn To fat?

  1. Hii Bro
    What about some ppl say…’s not good to workout in the evening….as there is some food digesting nd the workout is not as effective as you do it in the morning……is that true bro……??? kindly reply…..

    • Working out in the morning (before you eat) is the best because you burn 3 times as much fat as you would any other time. But its not “bad” to workout out in the afternoon if thats your only option

  2. Yo brandon,

    I gained around 20 pounds of weight already but I also got more fat now what shall I do?

    And do you know a way how to calculate your bodyfat %?

  3. Is it easier to get bigger muscels, when your a fat guy or is it equal?
    and if i want to build bigger muscels, is it right that i should eat more fat (kcal) ?

  4. man you really helped me a lot and inspired me to train even harder and try new techniques. I´d love to buy your programm but somehow it´s not available in austria…

    btw you have the best body on the whole internet 😉

    • Whats up Rory!

      No more MMA for me, I been trying to get better at guitar so I practice 4-5 hours a day, no more time for MMA training. I will get back in to it when I have kids cuz i want to be the scary father in the neighborhood!

  5. I’m trying to turn this stomach into muscle. I have a big bulge and 5’2 weighing 155. All the weight is in my stomach ans having arthritis makes it hard. But I’m following a healthy eating plan along with the 15 min an workout. Motivated by your videos B!

  6. Yo Brandon just gotta say your a inspiration I’m 16 from the UK and just started your workout plan about a week and a half ago. I noticed changes already from that short time period than the one year ive been going gym. Thanks alot I’m trying to get some pics out to you.

    btw.. I was wondering because i’m a student my meal times are different because i eat in the morning than 2 evening meals. Do you think this will effect my weight loss. any recommendations on my eating times?

    • Whats Up Ambrose!

      Congrats on your progress!!! I am glad that I could help!!! When I was in school, I would take 2 protein bars with me everyday. I would eat one 2-3 hours before lunch, and the 2ed one about 2-3 hours after lunch. that way I never got more that 3 hours without getting protein. That’s a rule you should live by:


      Its wildly important because after 3 hours of not getting protein, your body will start to STORE FAT and use your head earned muscle as fuel!!!

      good luck homie

  7. hey man I was just wondering if I need to take creatine? I’ve use protein anyway but a friend recommended it? let me no cheers

    • Whats up Danny

      Creatine is ok, I think its WAY over rated!!!! If your trying to gain, is WAAAAAAAAAAAAAAAAAAAAAAY more important to eat 6-7 times a day. I say you should skip the creatine, and spend that money on FOOD.

      Good luck bro!

  8. Hi im having trouble losing my lower fat on my belly around my belly button. Any tips. I want a 6 pack. I have maybe a inch or two if fat to those before I a get a 2 pack. Thanks

  9. hello brandon , I’m 16 from tunisia , I’m using THT4 program to gain muscle . and my weight is 71 kilograms with 5.6 feet tall , Also , my body fat percentage is about 19.2 % (about 13.4 kilograms ) . I want to reduce my body fat into 9% for the next 6 months . I’m using Qnt delicious 100% whey protein . Can u please tell me what to eat in my 6 meals per day . I’m trying to get abs
    P.S ( I’m doing step aerobics 3 times a week ) . and thanks !

  10. Thanks for explaining whey protein, how it’s all the same. I wish I had known that when I was forking out big $$$ for those premium brands. I don’t see any difference between them and the stuff at Costco, frankly. Good site, BTW.

    • lol that right Brian. Here is a little secret. The same people that make the stuff in GNC, also make the stuff in Costco!!! They just put different labels on it!! I know this cuz a friend of mine is going to buy a GNC soon!!!! Think about it, you think Costco has a lab were they make all that shit? HELL NO! lol save your money!

  11. Was good B. I was just wonder what’s the vest way to workout at home and still get same results as if I was in the gym. Truth is I work so much I don’t have time for the gym.

  12. Why do I have to eat so many times per day. I’m currently eating only 2 meals one small and one huge and It’s working out great.

    • Whats Michel, If that works for you then keep it up. but I KNOW that that will NOT work for most people. I bet you any money that if you did 6 meals you would see results A LOT faster!

      • But Why? If I am hitting all my macronutrient values and still getting all the necessary daily calories per day what difference does it make if I eat 2 meals or 10? I used to eat 6-8 meals and it didnt seem to work nearly as well as Intermittent fasting.

      • I’ll explain from what I know. Our body remembers everything that you eat and how much energy we are getting per day, so if u eat only few meals per day…. Ur body would remember that, let’s say if our body can talk it would say,” shit I’m getting only two-three meals per day!! What if we won’t have enough to keep our body working so let store this fat so we can have energy, but if u would eat more smaller meal than ur body would say, ” anyways we keep getting food so there’s no need to worry that we’ll run out of energy, thus, no need for storing fats!! This might not be exact answer but it’s what I’ve heard

  13. Hey Brendon,i have a question.Now that you reach or you achieve your goal,how do you maintain your weight and your muscle mass?do you train for stregth?do you do more cardio? thanks bro.

  14. Aye Brandon! i was thinking about this today while working out… its good to know that if i cant workout for a bit i wont lose muscle 😛 but yo, one problem with my biceps when i flex i have like no lower bicep, its like i’ve got my bicep then its flat to like the bone then my forearm idk how else to explain it, are there any good lower bicep workouts?

  15. Hello Bro, I wanna ask u, if we are doing workout in the morning, so is there any problem if we are doing workout in the afternoon in the same day?

  16. Ma man what’s up !!?

    Man I have already bought your Fullworkout plan

    But I really need ur advice about any dite !!

    Plz make one for me and I’ll appreciate it my friend 🙂


  17. brandon…. my schedule is:
    DAY1: chest,biceps

    DAY2: legs,shoulders,triceps

    DAY3: chest,biceps

    DAY4: legs,shoulders,triceps

    DAY5: chest,biceps

    DAY6: legs,shoulders,triceps

    Is this fine?????
    Should i make any changes to it????
    plz help….

    • Hey Sourabe

      No disrespect, but I dont like your split at all! your working each body part 3 times a week! that will cause over training. and doing Shoulders the day after you do Chest is bad cuz you work your shoulders when you do chest. so your training shoulders again before they even get a chance to rest from the chest workout. and you dont have a “Back” or “abs” taining anywere on here. plus you dont have any cardo or rest days. But dont worry, i will fix all of this for your right now!

      Try this

      DAY1: chest,shoulders,triceps

      DAY2: BACK, Biceps, Abs

      DAY3: CARDIO, legs,

      DAY4: Rest!!!!!!!!!!!!!!!!!!

      Then repeat

      Let me know how it works out for you sourabh, sorry for shitting on your plan. I just want you to be successful thats all. Good luck homie

      • Thanks Brandon…..
        I’m gonna start this right away…..

        Hey…downloaded your songs from facebook…. nice music…. 🙂

  18. Hey yo Brandon..!! What’s up, i’ve got alot of fat in thighs and abs i’ve been workin’ out like hell everyday and almost no change happened..!!! Need u r help man

  19. hi i just started doing the workout and all and i wonder is it good to : eat a oat meal,protein milk 1 hour before doin cardio workout in the mornin and in the evening lift weights. and the next day i only do ab workouts. is that likea good routine to go on ?

    • THats great Jakob!!! There one thing I would change about your program. You should do your cardio 1st thing in the morning on a empty stomic cuz you will burn 3 times as much fat. They way you are doing it now, your burning the calories and carbs from your breakfast instead of fat. Try it my way for a week or two Jakob, I bet you will see changes faster! let me know how it works out!

      • thanks for the tip will try it and tell you the results. and 1 more thing what is the best cardio to do in the morning ? now im only doing like jumps, mountain climbers, squats and running down and up on stairs 🙂 .

    • Whats up Jack, Thats a real common question, but Lifting has NO effect on your growth homie. I dont really have to do a full post on that because its 100% bullshit! Its like if i did a post on Santa Claus or The Boogie man. Your hieght is determined by your DNA. Growth in your muscle cells will not effect your bone growth in any way. Muscle cell growth and bone cell growth have NOTHING to do with each other. in the history of man kind, there has never been any scientific research data that suggest that working out has ANYTHING to do with how tall you are. You High School Gym has wieghts for a reason homie. Use them!

  20. Wow!!! Ur explanation is really good!! That’s exactly what happened to me. Few years ago I used to exercise regularly, like everyday and I was really happy with myself, lean and flat stomach… I was around 70 to 72 kgs, and then I had to go abroad and I stop excercising…. Now im 83- 85 kgs!!!! I’m not very happy and I find it harder to loose weight these days cuz I’m scared that if I start lifting weight with 85 kgs I’m gonna look too big and not as lean as when I was 72 kgs. What should I do?? Do u have any suggestion on how I should workout? And my eating? I would send u my picture of before and now, but don’t know where to send it.

  21. Can I take TeaRexx? I am just 17 this year. I wanna reduce my body fat. I am 15% bodyfat right now. I have been doing your HIIT routine for a while now. I normally do HIIT right after my weight training and non training days. At least 5 times a week. 10-20 mins a day.The thing is that I seldom train my abs. I rather do HIIT more then abs. Is that ok?

  22. What up tryin to get ripped also and i have been seeing results.the only problem i have is that i have these very small love handles on my lower back thats keeping me from having the nice smooth back i would like to have.any advise how to get rid of them.i was wondering if i workout my upper back more and abs it will straighten out my lower back.i dont know.

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