This question is more common than you may believe: Can you turn body fat into muscle? The answer is simple. No.
You can work to burn fat and replace it with muscle. But we can't turn body fat into rock solid muscle. You need to understand how resistance exercise leads to building muscle to grasp what I mean.
Let’s take weight training as an example. Lifting a weight increases muscle mass by first damaging muscle on a cellular level. The process then activates a ton of signals in the muscle that tell your body to turn the proteins you eat into new muscle tissue as a repair mechanism. That mechanism is what’s known as muscle protein synthesis.
Having enough protein in your diet will help you build new tissue. The other nutrients like carbohydrates and fats are generally used as energy to fuel exercise.
It’s important to understand this process since energy status is related to fat stores in your body.
Weightlifting can indirectly decrease fat stores. Body fat fuels both the muscle-building process and acts as an energy source for the exercise that is needed to damage muscle.
You can't turn fat into muscle.
You can't turn muscle into fat.
They are completely different on a structural level.
Muscle is made up of amino acids and fat does not contain any amino acids on a structural level.
The vast majority of muscle built is from dietary protein intake.
In summary, lifting weights can both build muscle and help with fat loss. They are two separate results and not one being the result of another.