Both provide specific dietary recommendations to boost your results, if you’re into that sort of thing.

Before we answer that, a little background .

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

Why?

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

WHOA.

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

… You may be wondering.

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

But let’s look at the facts:

Obesity is now a health epidemic in BOTH adults AND children - Weight 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 “side effects” like nausea, puking your guts out , 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.

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 criticizing nor shaming 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 is heavier -

Muscle or fat?

Most people will say fat.

But look closely at the second picture.

They both weigh the SAME - 5 Pounds!

Where people get confused is that 5 pounds of muscle takes up about significantly less volume than 5 pounds of fat.

And this shows the pathetic state of the Weight Loss Industry.

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

But 6 feet tall, 200 pounds, 30% body fat looks a heckuva lot different than someone who is 6 feet tall, weighs 200 pounds, and has 15% body fat.

The first looks bulkier 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 talking about.

NOT “weight.”

I have been “banging this drum” since 1996.

And it used to confuse people .

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 permission 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 thrice weekly:

If you have good recovery, or know how to plan your program, you can train four times a week.

Some even train 5x week .

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

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

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

Snatches are also great.

3- Train for both strength & power. Then conditioning :

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

Both seem impressive. The first you can use.

4- If you’re going to “diet” -

[a] Focus on protein

It makes you feel full .

It kills 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 significantly boost 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 useful .

Stay Strong ,

Geoff Neupert.