Problem was, I got kinda “ bulky ” in the process.
Here’s a pic of me at about 245lbs / 111kg in 1993, age 20:
The other problem was I went from running about a 6 minute mile weighing 165 pounds to huffing and puffing going upstairs in less than 4 years.
Similarly, America has gone from a 10% obesity rate to 40% obesity rate in 40 years.
And collectively, about 50% of the world’s population is now overweight .
So, how do you reconcile the desire to be a “big / strong guy ” with the current reality that your current size isn’t all muscle?
How do you peel off unwanted body fat that is slowly draining the life out of you, while getting stronger or growing muscle at the same time (or BOTH gaining muscle AND strength )?
Well, in my book, it’s by doing it the reverse way of everybody else - the contrarian approach.
What’s that?
We’re not going to focus on “ shedding fat.”
We’re going to focus on “getting more muscular .”
Why?
Easy -
Muscle is your “ Fat-burning Engine .”
What’s that mean, exactly?
Here’s what muscle does for you:
1- Regulates Blood Sugar & Insulin Sensitivity:
Skeletal muscle absorbs about 80% of sugar from the blood after meals, making it critical for keeping blood sugar levels under control.
Proper muscle function supports insulin sensitivity (how well the body responds to insulin), decreasing the risk of type 2 diabetes and obesity.
References: Merz & Thurmond (2020), Feraco et al. (2021).
2- Stores & Releases Amino Acids:
Muscles function as a depot for amino acids (the building blocks of protein), dispensing them as necessary for energy , repair, or during disease or fasting.
This supports maintain check here stability in energy and protein levels.
Reference: Argiles et al. (2016).
3- Acts as a Communication Hub:
Skeletal muscle acts as an endocrine organ, secreting proteins called myokines. These proteins help other organs (like the brain and liver) interact and preserve overall metabolic balance.
Myokines are essential in avoiding metabolic diseases.
References: Kim & Kim (2020), Feraco et al. (2021).
4- Adapts to Energy Needs (Metabolic Flexibility):
Muscles adeptly transition between metabolizing sugar or fat for energy, depending on what the body demands. This flexibility is critical for energy management.
Impaired flexibility is linked to conditions like diabetes and muscle loss (sarcopenia).
References: Molinari et al. (2023), Hood et al. (2019).
5- Follows Daily Rhythms:
Muscle metabolism is influenced by the body’s internal clock, aligning with eating and fasting cycles. This synchronization guarantees efficient energy use throughout the day.
Reference: Smith et al. (2024).
6- How Aging Impacts Muscle:
Aging causes sarcopenia (muscle loss), decreased strength, and impaired metabolism. Mitochondria (the energy producers in cells) decline , and inflammation rises .
These changes weaken muscle function and reduce energy efficiency.
Exercise can counteract these effects, supporting strength and metabolic health.
References: Grevendonk et al. (2021), Rezuș et al. (2020).
So it is logical that prioritizing building , training, and maintaining proper muscle function is not just “a way” but literally “THE WAY” to not “just” get stronger but to
[+] Remove unwanted body fat so you look great in your clothes , have more confidence, and restore the respect of your peers and family members.
[+] Combat diseases associated with being overweight / obesity, so you have more energy and stop wasting money on drugs that just mask the symptoms but don’t actually cure you .
[+] Stave off aging , the nursing home, flinging poop at the nurse who changes your diapers, and an early death.
Your mission, should you choose to accept it, is to use your reliable KBs to do so.
But HOW, exactly?
Well, generally speaking…
Lift Heavy : Use multiple sets of 1 to 6 on your strength exercises.
And -
Lift with explosiveness: Use multiple sets of 5 to 20 on your ballistics .
And do that 3 days per week avoiding consecutive days.
For specifics?
Remember, fat reduction, muscle development, and strength improvement all matter.
But focusing on getting your “metabolic machinery” - your muscle - functioning optimally again is the key to achieving all three.
Stay Powerful ,
Geoff Neupert.