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 heavier than ideal.
So, how do you reconcile the desire to be a “ muscular / powerful guy ” with the current reality that your current size isn’t all muscle?
How do you peel off unwanted body fat that is slowly strangling the life out of you, while building power or growing muscle at the same time (or BOTH gaining muscle AND strength )?
Well, in my book, it’s by doing it the contrary way of everybody else - the contrarian approach.
What’s that?
We’re not going to focus on “losing fat .”
We’re going to focus on “ increasing muscle mass.”
Why?
Simple -
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), lowering 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 storage site for amino acids (the building blocks of protein), releasing them as necessary for power, repair, or during illness or fasting.
This helps maintain 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 maintain overall metabolic balance.
Myokines play a key role in reducing metabolic diseases.
References: Kim & Kim (2020), Feraco et al. (2021).
4- Adapts to Energy Needs (Metabolic Flexibility):
Muscles effectively shift between metabolizing sugar or fat for energy, depending on what the body requires . This flexibility is vital 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, synchronized to eating and fasting cycles. This synchronization guarantees efficient energy use throughout the day.
Reference: Smith et al. (2024).
6- How Aging Impacts Muscle:
Aging results in sarcopenia (muscle loss), diminished strength, and decreased metabolism. Mitochondria (the energy producers in cells) decline , and inflammation increases .
These changes reduce muscle function and reduce energy efficiency.
Exercise can fight these effects, preserving strength and metabolic health.
References: Grevendonk et al. (2021), Rezuș et al. (2020).
So it makes good sense that dedicating yourself to building, training, and maintaining correct muscle function is not just “a way” but literally “THE WAY” to not “just” get stronger but to
[+] Shed unwanted body fat so you fit in your clothes , have more confidence, and earn back the respect of your peers and family members.
[+] Combat diseases associated with being overweight / obesity, so you have more energy and avoid spending on medications that only cover up symptoms without curing you .
[+] Delay 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 faithful KBs to do so.
But HOW, exactly?
Well, generally speaking…
Lift with heavy weights: Use multiple sets of 1 to 6 on your compound lifts .
And -
Lift Explosively : Use multiple sets of 5 to 20 on your dynamic moves .
And do that 3 days per week avoiding consecutive days.
For specifics?
Remember, fat reduction, muscle development, and strength improvement all matter.
But optimizing your “metabolic machinery” — aka your muscle — to work at its best is the key to achieving all here three.
Stay Strong ,
Geoff Neupert.