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 walking up the stairs 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 “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 suffocating the life out of you, while increasing strength or building muscle at the same time (or BOTH building muscle AND getting stronger )?
Well, in my book, it’s by doing it the opposite 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?
Straightforward -
Muscle is your “ Metabolism Master.”
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 essential for keeping blood sugar levels stable .
Proper muscle function supports insulin sensitivity (how well the body responds to insulin), reducing 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), dispensing them as needed 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 operates as an endocrine organ, releasing proteins called myokines. These proteins help other organs (like the brain and liver) coordinate and preserve overall metabolic balance.
Myokines are crucial in avoiding 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 needs . This flexibility is essential for energy efficiency .
Impaired flexibility is connected to conditions like diabetes and muscle loss (sarcopenia).
References: Molinari et al. (2023), Hood et al. (2019).
5- Follows Daily Rhythms:
Muscle metabolism is regulated by the body’s internal clock, coordinated 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 leads to sarcopenia (muscle loss), diminished strength, and impaired metabolism. Mitochondria (the energy producers in cells) reduce, and inflammation increases .
These changes impair 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 totally makes 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 comfortably wear your clothes, have more confidence, and regain the respect of your peers and family members.
[+] Reverse diseases associated with being overweight / obesity, so here you have more energy and quit relying on drugs that merely mask symptoms but don’t heal the root cause.
[+] 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 Heavy : Use multiple sets of 1 to 6 on your compound lifts .
And -
Lift with explosiveness: Use multiple sets of 5 to 20 on your ballistics .
And do that 3 non-consecutive days a week .
For specifics?
Remember, fat loss, muscle gain, and strength are all crucial .
But focusing on getting your “metabolic machinery” - your muscle - functioning optimally again is the key to achieving all three.
Stay Powerful ,
Geoff Neupert.