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 “ buff / sturdy 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 building muscle at the same time (or BOTH building muscle AND getting stronger )?
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 “losing fat .”
We’re going to focus on “ increasing muscle mass.”
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 vital 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 serve as a depot for amino acids (the building blocks of protein), providing them as needed for fuel , repair, or during disease or fasting.
This helps maintain balance in energy and protein levels.
Reference: Argiles et al. (2016).
3- Acts as a Communication Hub:
Skeletal muscle operates as an endocrine organ, emitting proteins called myokines. These proteins help other organs (like the brain and liver) coordinate and maintain overall metabolic balance.
Myokines are essential in avoiding metabolic diseases.
References: Kim & Kim (2020), Feraco et click here al. (2021).
4- Adapts to Energy Needs (Metabolic Flexibility):
Muscles effectively shift between using sugar or fat for energy, depending on what the body demands. This flexibility is vital for energy efficiency .
Impaired flexibility is associated with 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, synchronized to eating and fasting cycles. This synchronization supports 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 decreased metabolism. Mitochondria (the energy producers in cells) reduce, and inflammation escalates.
These changes reduce muscle function and reduce energy efficiency.
Exercise can fight 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 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 earn back the respect of your peers and family members.
[+] Fight 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 with heavy weights: Use multiple sets of 1 to 6 on your grinds .
And -
Lift with explosiveness: Use multiple sets of 5 to 20 on your dynamic moves .
And do that 3 days a week with rest in between .
For specifics?
Remember, losing fat, building muscle, and getting stronger are ALL important .
But optimizing your “metabolic machinery” — aka your muscle — to work at its best is the key to achieving all three.
Stay Strong ,
Geoff Neupert.