When I was in my late teens and early 20s, I was fixated with being HUGE 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 “ 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 building power or growing muscle at the same time (or BOTH gaining muscle AND strength )?
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?
Simple -
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 essential for keeping blood sugar levels stable .
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), providing them as necessary for energy , repair, or during illness or fasting.
This helps maintain balance in energy and protein levels.
Reference: Argiles et al. (2016).
3- Acts as a Communication Hub:
Skeletal muscle acts as an endocrine organ, secreting proteins called myokines. These proteins assist other organs (like the brain and liver) interact and regulate overall metabolic balance.
Myokines are crucial in reducing metabolic diseases.
References: Kim & Kim (2020), Feraco et al. (2021).
4- Adapts to Energy Needs (Metabolic Flexibility):
Muscles efficiently switch between metabolizing sugar or fat for energy, depending on what the body needs . This flexibility is critical for energy efficiency .
Impaired flexibility is associated with conditions like diabetes and muscle loss (sarcopenia).
References: more info 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 guarantees efficient energy use throughout the day.
Reference: Smith et al. (2024).
6- How Aging Impacts Muscle:
Aging causes sarcopenia (muscle loss), decreased strength, and slower metabolism. Mitochondria (the energy producers in cells) reduce, and inflammation rises .
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 makes perfect sense that dedicating yourself to building, training, and maintaining optimal muscle function is not just “a way” but literally “THE WAY” to not “just” get stronger but to
[+] Get rid of unwanted body fat so you feel confident in your clothes , have more confidence, and restore the respect of your peers and family members.
[+] Fight 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 .
[+] 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 Heavy : Use multiple sets of 1 to 6 on your grinds .
And -
Lift with explosiveness: Use multiple sets of 5 to 20 on your explosive exercises.
And do that 3 non-consecutive days a week .
For specifics?
Remember, fat reduction, muscle development, and strength improvement all matter.
But optimizing your “metabolic machinery” — aka your muscle — to work at its best is the key to achieving all three.
Keep Strong ,
Geoff Neupert.