When I was in my late teens and early 20s, I was obsessed with being HUGE AND STRONG.
Problem was, I got kinda “ chubby” 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 overweight .
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 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 reverse way of everybody else - the unconventional approach.
What’s that?
We’re not going to focus on “ fat loss .”
We’re going to focus on “getting more muscular .”
Why?
Straightforward -
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 balanced .
Proper muscle function supports insulin click here 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 energy , repair, or during sickness or fasting.
This aids maintain stability in energy and protein levels.
Reference: Argiles et al. (2016).
3- Acts as a Communication Hub:
Skeletal muscle functions as an endocrine organ, releasing proteins called myokines. These proteins assist other organs (like the brain and liver) communicate and maintain overall metabolic balance.
Myokines are crucial in preventing metabolic diseases.
References: Kim & Kim (2020), Feraco et al. (2021).
4- Adapts to Energy Needs (Metabolic Flexibility):
Muscles effectively transition between metabolizing sugar or fat for energy, depending on what the body demands. This flexibility is essential 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 influenced by the body’s internal clock, synchronized to eating and fasting cycles. This synchronization ensures efficient energy use throughout the day.
Reference: Smith et al. (2024).
6- How Aging Impacts Muscle:
Aging leads to sarcopenia (muscle loss), reduced strength, and decreased metabolism. Mitochondria (the energy producers in cells) reduce, and inflammation increases .
These changes impair muscle function and reduce energy efficiency.
Exercise can counteract these effects, supporting strength and metabolic health.
References: Grevendonk et al. (2021), Rezuș et al. (2020).
So it makes perfect sense that dedicating yourself to building, training, and maintaining effective muscle function is not just “a way” but literally “THE WAY” to not “just” get stronger but to
[+] Eliminate unwanted body fat so you look great in your clothes , have more confidence, and restore the respect of your peers and family members.
[+] Turn back 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 .
[+] Combat the effects of 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 Heavy : Use multiple sets of 1 to 6 on your strength exercises.
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 reduction, muscle development, and strength improvement all matter.
But focusing on getting your “metabolic machinery” - your muscle - functioning optimally again is the key to achieving all three.
Stay Strong ,
Geoff Neupert.