3 Ways to Turn Fat into Muscle

Inside your body, at this very moment, there's a war going on: a battle between the cells that make up muscle and those that make up fat. You know which side you're rooting for. But here's the problem: In this war, fat will always have an unfair advantage. The New Rules of Lifting will help muscle win this battle. In fact, this book will help speed your fat loss while revving your metabolism, balancing your hormones, and quashing your appetite. To get you started, here are three secrets on how to win the battle of the bulge: Include Protein with Every Meal and Every Snack Muscle doesn't come simply from lifting weights or hauling groceries up the stairs. Eating protein triggers muscle growth. In fact, every time you eat at least 10 to 15 grams of protein, you trigger a burst of protein synthesis. Never Skip Breakfast When you wake up in the morning, your body is fuel-deprived. It's been 7 to 9 hours (or more) since you last ate. Your insulin levels have dropped, your protein stores are empty, and your muscles are desperate for nutrition. Your body needs food to restore its balance. Eat Before and After Your Workout In one study, subjects who ate a protein- and carbohydrate-rich snack right before and right after their workouts fueled their muscles twice as effectively as those who waited at least 5 hours to eat.