When I was in my late teens and early 20s, I was fixated with being BIG AND STRONG.
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 carrying excess fat .
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 suffocating the life out of you, while getting stronger or growing muscle at the same time (or BOTH gaining muscle 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 “losing fat .”
We’re going to focus on “ building muscle .”
Why?
Simple -
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 balanced .
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 act 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 aids 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, secreting proteins called myokines. These proteins help other organs (like the brain and liver) coordinate 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 efficiently switch between using sugar or fat for energy, depending on what the body needs . This flexibility is critical 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 aligned with 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 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 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 comfortably wear your clothes, have read more more confidence, and regain the respect of your peers and family members.
[+] Fight diseases associated with being overweight / obesity, so you have more energy and avoid spending on medications that only cover up symptoms without curing you .
[+] Fight 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 dependable KBs to do so.
But HOW, exactly?
Well, generally speaking…
Lift Heavy : Use multiple sets of 1 to 6 on your grinds .
And -
Lift Explosively : Use multiple sets of 5 to 20 on your dynamic moves .
And do that 3 non-consecutive days a week .
For specifics?
Remember, losing fat, building muscle, and getting stronger are ALL important .
But focusing on getting your “metabolic machinery” - your muscle - functioning optimally again is the key to achieving all three.
Stay Powerful ,
Geoff Neupert.