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Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio.

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Speaker 1: I am Tom Holland and this is Fitness Disrupted. Fit tip.

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Speaker 1: Can muscle turn into fat? And can fat turn into muscle?

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Speaker 1: A perfect topic for a fit tip. It is a

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Speaker 1: myth that's been around forever. If you stop exercising and

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Speaker 1: you've built up muscle, it will turn to fat. And

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Speaker 1: I had a friend many years ago say that was

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Speaker 1: the reason he didn't exercise, because he didn't want to

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Speaker 1: put in all the work. And then when he stopped

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Speaker 1: at an older age, he didn't want it to turn

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Speaker 1: into fat. That was his excuse. And you will see

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Speaker 1: products programs out there promising to turn fat into muscle.

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Speaker 1: If you see that, run the other way because that's

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Speaker 1: the only way you're going to benefit from that advice

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Speaker 1: is burning the calories, getting the heck out of there.

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Speaker 1: So it is very simple. It is very simple. A

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Speaker 1: fat cell and a muscle cell are two totally different things.

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Speaker 1: Apples two oranges. One cannot quote unquote turn into the other.

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Speaker 1: And what's very interesting is that when you gain muscle

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Speaker 1: size and when you gain weight, for the most part,

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Speaker 1: the muscle cell and the fat cell, you're not getting more.

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Speaker 1: They are just getting bigger. So in other words, when

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Speaker 1: you gain weight, the muscle I'm sorry, the fat cell

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Speaker 1: gets bigger for the most part. When you increase your

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Speaker 1: muscle size muscle hypertrophe, when you lift weights, when you

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Speaker 1: add trauma to the muscle, what happens is the satellite

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Speaker 1: cells on the outside of the muscle fibers they become

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Speaker 1: activated and they repair the damage the micro trauma by

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Speaker 1: joining together, and the muscle fiber gets bigger. So that's

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Speaker 1: really kind of interesting, is that when it comes to

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Speaker 1: increasing your size for the good, which is muscle, if

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Speaker 1: you want to build muscle, you're making the muscle cells

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Speaker 1: bigger for the most part. When you gain weight. The

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Speaker 1: negative thing is you're not necessarily gaining fat cells relatively

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Speaker 1: stable over time, relatively stable, you do lose fat cells,

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Speaker 1: but you gain them back. So primarily during adulthood, after

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Speaker 1: you've kind of established the number of fat cells you have,

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Speaker 1: you don't increase or decrease as much as you change

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Speaker 1: the size, just like muscle cells. So when you gain weight,

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Speaker 1: the fat cell gets bigger. And what's incredible is can

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Speaker 1: get up to fifty times bigger, I mean amazing by

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Speaker 1: a factor of fifty can grow or shrink. So when

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Speaker 1: you gain weight, primarily the fat cells get bigger. When

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Speaker 1: you lose weight, you're not losing those fat cells as

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Speaker 1: much as the fat cells are decreasing. And the same

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Speaker 1: holds true with muscle. You're not necessarily gaining a huge

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Speaker 1: number of new muscle cells. You are making the muscle

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Speaker 1: cells you have bigger. And when you stop exercising, the

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Speaker 1: muscle cells, like the fat cells, will decrease in size,

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Speaker 1: so one does not turn into the other. And I'll

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Speaker 1: leave you with this. You say, okay, then why do

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Speaker 1: I see football players who have retired who were big

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Speaker 1: and muscular and now they have much more body fat.

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Speaker 1: That's really simple, people, So if you stop exercising, you

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Speaker 1: are burning fewer calories. If you don't continue to strength

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Speaker 1: train and eat adequate amounts of protein, you will as

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Speaker 1: you get older, have sarcopenia affect your body. Muscle degradation,

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Speaker 1: you lose muscle, your metabolism slows down. You can eat

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Speaker 1: the same amount and still gain weight because your metabolism

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Speaker 1: is slowing down. That is what you see. That is

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Speaker 1: where the myth comes from. It is not from muscle

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Speaker 1: turning into fat. It is from decreased exercise loss of

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Speaker 1: muscle through sarcopenia. And the great news is that you

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Speaker 1: can slow down and almost reverse sarcopenia if you lift

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Speaker 1: weights and eat adequate amounts of protein, early enough and

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Speaker 1: consistently enough. Okay, so the weight gain is not from

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Speaker 1: a muscle cell turning into a fat cell, and you

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Speaker 1: are not getting in shape by turning a fat cell

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Speaker 1: into a muscle cell. One does not turn into the other.

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Speaker 1: They are totally different things. So that's the great news

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Speaker 1: is that if you want to be healthy and strong

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Speaker 1: and enjoy life, you need to do two things amongst others,

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Speaker 1: but two primary things strength train and eat your protein.

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Speaker 1: And that's all I want to say about that. So

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Speaker 1: there you have it, nice quick fit tip. Now you've learned,

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Speaker 1: and it's more great news. Thank you for listening. I

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Speaker 1: am Tom holland if you have not rated the show,

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Speaker 1: please do so, and if you did, thank you so much.

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Speaker 1: You can reach out to me Tom h Fit is

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Speaker 1: my Twitter and my Instagram, and please subscribe to the

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Speaker 1: show as well, and any questions comments you have you

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Speaker 1: can also reach out to me through fitness disrupted dot com.

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Speaker 1: Thank you so much for listening. I have the greatest

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Speaker 1: job in the world helping people look better, feel better,

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Speaker 1: and live longer. And how do we do that by

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Speaker 1: controlling three things? How much we move, what we put

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Speaker 1: into our mouths, and our attitudes. And that is awesome.

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Speaker 1: Thank you for listening. I am Tom Holland. Believe in Yourself.

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Speaker 1: Fitness Disrupted is a production of I heart Radio. For

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Speaker 1: more podcasts from my heart Radio, visit the i heart

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Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your

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Speaker 1: favorite shows.