Both include specific dietary tips 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 quit discussing “weight loss.”

Why?

It’s a junk term that causes nothing but confusion , and wastes 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 raking in billions on “weight loss” drugs that have nasty side effects like nausea, vomiting heavily , and completely stopping 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 embarrassing anyone.

I’m simply emphasizing 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 attentively at the second picture.

They both weigh the IDENTICAL WEIGHT - 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 broken state of the Weight Loss Industry.

When someone wants to lose 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 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?”

Definitely not.

Why not?

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

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 move as much as they wanted, more info 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 license 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 RANDOM your program, you can train RANDOM .

Some even train 5x week .

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

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 awesome .

3- Train for both muscle & power. Then endurance :

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] Prioritize protein

It keeps you satiated .

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 significantly boost your results so you burn fat faster and see muscle definition sooner.

5- Sleep more:

Sleep is where you heal 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.