Ask most people why they workout or watch what they eat and they’ll tell you they want to lose weight, get lean, lose body fat, or slim down.

Many people obsess about what they eat, spend an inordinate amount of time doing cardio, looking for ways to increase their fat burn, spend money on supplements that will “speed up” their metabolism, and generally try to control every aspect of their lives in order to melt the fat away.


Wanting to change your body composition is a great goal and it will definitely improve your health. Here’s the thing…Body composition is a ratio of TWO factors.

  1. Lean Mass (everything not fat, mostly muscle)
  2. Body Fat (just the fat)

Depending on which of these factors you focus on you can make the process of change simple or amazingly complicated and stressful.

NOTE: I’ve never met someone over fat who wasn’t also under muscled.

What happens when you focus on fat loss?

In order to lose fat, you need to have a reductionist mindset. You think in terms of restriction and live in a world of denial.

  • Reduction mindset
  • Restriction
  • Losing
  • Moderation
  • Passive
  • Focused on what you don’t do

When you focus on fat loss, that’s what you get. The process stops at fat loss. You may see some improvement in health markers but you haven’t improved your physiology, you’ve just stopped doing things that negatively impact it. 

Focusing on fat loss doesn’t enable additional function and physical ability which is the biggest part of improving your quality of life.

What happens when you focus on increasing lean mass?

In order to increase lean mass, you have to take action and develop a plan to grow and improve physical performance. It’s a mindset that adds to instead of taking away.

  • Growth mindset
  • Satiation
  • Growing
  • Freedom
  • Active
  • Focused on what you do

When you focus on gaining lean mass you end up improving every aspect of physical and metabolic health. This will include losing body fat. 

The end result is much better, more comprehensive, and rewarding.

I guarantee your journey to health will be much more rewarding, less stressful, and more productive if you focus on the aspect of body composition that actually improves your quality of life and ability to use your body without limitation.

Two steps to success

It’s not that complicated. I go into these in more detail in other blogs and videos. You can also stay up to date on daily information and feedback if you join my FB Group https://www.facebook.com/groups/apexfitnessandhealth 

Step 1. Prioritize protein

  • Eat at least 1 gram per pound of lean mass. Minimum daily.
  • Eat your protein first at each meal
  • If you snack, snack on protein

Step 2. Exercise

  • Move weight
  • Move well
  • Move often
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