Both come with specific dietary recommendations to accelerate your results, if you’re into that sort of thing.

Before we answer that, a little insight.

As you may or may not know, I’ve recently stopped discussing “weight loss.”

Why?

It’s a misleading term that causes nothing but confusion , and squanders lots of money.

WHOA.

“That seems a little like ‘overkill’ there buddy.”

… You may be wondering.

And of course, you’re entitled to your opinion.

But let’s look at the facts:

Obesity is now a health epidemic in BOTH adults AND children - 73.6% of all Americans. (It’s about 50% for the world as a whole.)

Combine that with Big Pharma cashing in billions on “weight loss” drugs that have unpleasant effects like nausea, throwing up, and completely shutting down your digestive system (to name but some)...

And Big Weight loss hit an all-time high of $90 BILLION in 2023…

And yet people are growing heavier by the second. here

For a point of reference, one of my customers sent me this pic (first picture)

It wasn’t far off from the last time I was at the beach in Florida.

Now look, I’m not judging nor embarrassing anyone.

I’m simply highlighting the problem and it’s this:

“WEIGHT LOSS DOESN’T WORK.”

Still don’t believe me?

Let’s answer our original question:

Which weighs more -

Muscle or fat?

Most people will say fat.

But look closely at the second picture.

They both weigh the IDENTICAL WEIGHT - 5 Pounds!

Where people get puzzled is that 5 pounds of muscle takes up about two-thirds less volume than 5 pounds of fat.

And this reflects the flawed state of the Weight Loss Industry.

When someone wants to shed 20 pounds, all he / she is concerned with is the number on the scale.

But 6 feet tall, 200 pounds, 30% body fat looks a noticeably different than 6 feet tall, 200 pounds, 15% body fat .

The first takes up way more space than the second.

So, if you set out to “lose 20 pounds” and “only” lost 10 - but you lost 15 pounds of fat and gained 5 pounds of muscle, would you be a “failure?”

No .

Why not?

Because BODY COMPOSITION is the “thing” we should be focusing on .

NOT “weight.”

I have been “banging this drum” since 1996.

And it used to freak people out .

They couldn’t understand why the scale didn’t RANDOM , but their measurements did. Smaller waists, bigger arms - that sort of thing.

(Except the ladies - smaller waists, hips, thighs, and arms…)

Focus on building muscle and burning off body fat (by improving your conditioning), NOT “losing weight.”

If you do the first - build muscle, you will almost always “lose weight” IF you don’t use “working out” and building muscle as a excuse to eat like a condemned man at his last meal.

I call this “Recomping”. (Recomposition training - training to change your body composition.)

HOW do you do that, exactly?

1- Train three times a week :

If you have good recovery, or know how to plan your program, you can train 4x week .

Some even train five times a week.

Train a minimum of 20 minutes up to 45 minutes per session.

2- Use “big” lifts that use major muscle groups and require your body to burn a lot of energy:

Swings, Cleans, Presses, even TGUs come to mind.

Snatches are also awesome .

3- Work out for both strength & power. Then endurance :

When you do that, you’ll build “go” muscle instead of “show” muscle.

Both appear great . The first you can use.

4- If you’re going to “diet” -

[a] Emphasize protein

It makes you feel full .

It controls cravings for both fatty and sugary foods.

[b] Clean the junk food out of your pantry and fridge so you’re not tempted to eat it.

Doing both [a] and [b] will dramatically accelerate your results so you burn fat faster and see muscle definition sooner.

5- Sleep more:

Sleep is where you regenerate the most .

No sleep. No recovery. No results.

It’s really that simple.

If you need some resources, I’ll leave a link to a 3-day a week and a 4-day a week Recomp Plan in the description below.

Hope you found this beneficial.

Stay Strong ,

Geoff Neupert.