Problem was, I got kinda “thick ” 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 draining the life out of you, while getting stronger or building muscle at the same time (or BOTH increasing muscle mass AND strength)?
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 “ shedding 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 vital for keeping blood sugar levels balanced .
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 act as a depot for amino acids (the building blocks of protein), dispensing them as needed for fuel , repair, or during disease or fasting.
This supports 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, releasing proteins called myokines. These check here proteins assist other organs (like the brain and liver) communicate and preserve 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 using sugar or fat for energy, depending on what the body demands. 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 regulated by the body’s internal clock, aligning with eating and fasting cycles. This synchronization ensures efficient energy use throughout the day.
Reference: Smith et al. (2024).
6- How Aging Impacts Muscle:
Aging causes sarcopenia (muscle loss), reduced strength, and decreased metabolism. Mitochondria (the energy producers in cells) reduce, and inflammation increases .
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 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 look great in your clothes , have more confidence, and regain the respect of your peers and family members.
[+] Combat diseases associated with being overweight / obesity, so 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 reliable KBs to do so.
But HOW, exactly?
Well, generally speaking…
Lift with heavy weights: 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 a week with rest in between .
For specifics?
Remember, fat loss, muscle gain, and strength are all crucial .
But optimizing your “metabolic machinery” — aka your muscle — to work at its best is the key to achieving all three.
Keep Strong ,
Geoff Neupert.