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 climbing 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 overweight .
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 getting stronger or growing muscle at the same time (or BOTH building muscle AND getting stronger )?
Well, in my book, it’s by doing it the contrary way of everybody else - the non-traditional 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 “Metabolic Machinery .”
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 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 reservoir for amino acids (the building blocks of protein), releasing them as needed for power, repair, or during disease or fasting.
This helps maintain equilibrium in energy and protein levels.
Reference: Argiles et al. (2016).
3- Acts as a Communication Hub:
Skeletal muscle operates as an endocrine organ, secreting proteins called myokines. These proteins assist other organs (like the brain and liver) communicate and maintain overall metabolic balance.
Myokines play a key role in avoiding metabolic diseases.
References: Kim & Kim (2020), Feraco et al. (2021).
4- Adapts to Energy Needs (Metabolic Flexibility):
Muscles adeptly transition between burning sugar or fat for energy, depending on what the body demands. This flexibility is vital for energy management.
Impaired flexibility is connected to conditions like diabetes and muscle loss (sarcopenia).
References: Molinari et al. (2023), Hood et more info al. (2019).
5- Follows Daily Rhythms:
Muscle metabolism is regulated by the body’s internal clock, aligning with eating and fasting cycles. This synchronization supports efficient energy use throughout the day.
Reference: Smith et al. (2024).
6- How Aging Impacts Muscle:
Aging results in sarcopenia (muscle loss), reduced strength, and slower metabolism. Mitochondria (the energy producers in cells) decline , and inflammation increases .
These changes impair muscle function and reduce energy efficiency.
Exercise can counteract these effects, maintaining strength and metabolic health.
References: Grevendonk et al. (2021), Rezuș et al. (2020).
So it is logical that concentrating on building , training, and maintaining effective 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 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 trusty 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 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.
Remain Strong,
Geoff Neupert.