When I was in my late teens and early 20s, I was obsessed with being BIG AND STRONG.
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 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 increasing strength or developing muscle at the same time (or BOTH building muscle AND getting stronger )?
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 “ increasing muscle mass.”
Why?
Simple -
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 under control.
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 storage site for amino acids (the building blocks of protein), providing them as required 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 acts as an endocrine organ, emitting proteins called myokines. These proteins assist other organs (like the brain and liver) coordinate and regulate overall metabolic balance.
Myokines are essential in reducing metabolic diseases.
References: Kim & Kim (2020), Feraco et al. (2021).
4- Adapts to Energy Needs (Metabolic Flexibility):
Muscles effectively shift between metabolizing 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 influenced 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 impaired metabolism. Mitochondria (the energy producers in cells) reduce, and inflammation escalates.
These changes reduce muscle function and reduce energy efficiency.
Exercise can combat these effects, preserving strength and metabolic health.
References: Grevendonk et al. (2021), Rezuș et al. (2020).
So it makes good sense that prioritizing building , training, and maintaining optimal 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 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 stop wasting money on drugs that just mask the symptoms but don’t actually cure 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 reliable KBs to do so.
But HOW, exactly?
Well, generally strong 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 explosive exercises.
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.
Remain Strong,
Geoff Neupert.