Convert muscle to fat? With crunches to a six-pack? Building muscle sounds easier than it is. There are numerous fitness myths circulating. It is difficult to keep track of things. We uncover 5 muscle building myths.
Anyone who builds muscle automatically breaks down fat
Would be nice. A popular muscle building myth is the assumption that weight training can simultaneously build muscle and lose fat. Unfortunately, this is only possible for absolute beginners. The human body is incapable of building muscle and losing fat at the same time.
Both processes run against each other. To build muscle, you need a calorie surplus. If you prefer to lose weight and lose fat, you need a calorie deficit.
But can fat be converted into muscle? Unfortunately, no. Your body fat is made up of fat cells. Your muscles are made up of muscle cells. These cell types cannot simply be changed. Your fat cannot be converted. However, muscles increase your basal metabolic rate or your calorie requirement. Muscles burn fat and can help you lose weight.
Our tip: Your calorie requirement is made up of your basal metabolic rate + work and leisure turnover (performance turnover). You can easily have our calorie calculator calculate your calorie requirement for free.
Women have to train differently than men
“I don’t want to look like Arnold Schwarzenegger!” Time and again we encounter the muscle building myth that women should train differently than men so that they don’t look too muscular.
The fear of losing femininity is unfounded. Weight training doesn’t make you a bodybuilder right away. Women have less testosterone and build muscle more slowly and less than men.
Exercising with free dumbbells and weights tightens and shapes your body. Muscle building makes your legs firmer, the arms become more defined and the buttocks crisper. The fear of enormous mountains of muscle in women is unfounded in recreational sports.
Abdominal training gives you a six-pack
The washboard abs – the defining characteristic of a well-toned body. So, under the muscle building myths, the assumption that a lot of ab training leads to a six-pack immediately holds true. Unfortunately this is wrong. It is true that everyone has it, but only in some you can see it.
How does it come out? With a healthy diet and regular training. It’s not enough to just do 100 sit-ups every day. In order for your six pack to become visible, you need to lower your body fat percentage. A varied diet of proteins, fats and carbohydrates will help you.
If you want to reduce fat, you have to take in less energy than you need. Therefore, rely on a high protein diet to protect the existing muscles. Otherwise, in the case of strenuous and very intense workouts, in the long run the body may use the muscles as an energy source.
More training = more muscles
This myth has been circulating among the fitness myths for a long time. But a lot doesn’t always help a lot. Too much exercise is one of the most common beginner mistakes in building muscle. But what is too much? The question cannot be answered across the board.
Successful strength training depends on 3 factors. Training, regeneration and nutrition. The training intensity and the training amount depend on:
- your training status and training experience.
- your age, weight and gender.
- your health.
- your goal.
- the training frequency.
- and the duration of the training.
Your muscles don’t grow during training, but rather in the time after. The rest is important to build muscle. Allow enough days for recovery. You can support your regeneration with a balanced diet and adequate sleep.
Try to get at least 7 to 8 hours of sleep each night. Listen to your body’s signals. Does your body still feel limp or the sore muscles still not really better? Then take another day off.
Muscles make you wide instead of slim
Imagine 2 people of the same size. Both weigh 80 kg. One looks slim and sporty. The other, however, has a small belly. How can that be? This is due to the composition of the body. Muscle weighs more than fat. But their volume is much smaller.
So someone who has more muscle mass and a low percentage of fat looks more defined than someone who has a high percentage of body fat and less muscle mass.
In addition, muscles burn more calories than fat – even when you are resting. Therefore – contrary to the myth – with targeted muscle building training, the body can look narrower and at the same time more trained. Because the muscles ensure a continuously higher calorie consumption.
Conclusion: Muscle Building Myths
- Building muscles and reducing fat at the same time is only possible for absolute beginners.
- Women who do strength training tone and define their bodies and do not automatically build mountains of muscles.
- A six-pack does not come to light through a lot of ab training alone. Diet and regular exercise are the keys to success.
- Factors such as training intensity and frequency, sleep and diet have an impact on your training and your muscle building.
- Muscle weighs more than fat, but has less volume. Muscles make the body look more defined and narrow.