Hey guys,

This week I want to have a real talk about something most people overlook when it comes to fat loss: your muscle.

Let me start here: I’ve lost 125 pounds and kept it off for 22 years. I’ve coached countless others through sustainable transformations. And the one thing I preach above all else?

Why Strength Training Beats Endless Cardio

Don’t get me wrong—cardio has its place. But cardio alone won’t help you build a lean, toned, pain-free body. Here’s what strength training does for you:

• Boosts your metabolism: More muscle = more calories burned at rest.
• Helps manage carbs better: Muscle stores glucose, improving insulin sensitivity.
• Protects your joints and posture: Strong muscles support your body as you age.
• Gives you the look you want: That “toned” appearance? It comes from muscle, not just fat loss.
• Makes your weight loss stick: Muscle helps prevent rebound weight gain.

The LeanOS Framework: My Simple System for Sustainable Results

Here’s the high-level blueprint I give my clients (busy professionals with full lives):

1. 3 Full-Body Strength Workouts per Week​
   Two is great, one is a start, but three is ideal. Each session should take no more than 45–60 minutes.
2. Focus on Compound Movements​
   Stick with key lifts that work multiple muscle groups: squats, deadlifts, presses, rows, and pull-ups. These give you more bang for your buck.
3. Progressive Overload > Variety​
   Don’t chase novelty—chase strength. Increase your weights over time. If you can do 8 reps easily, it’s time to go heavier.
4. Keep it Flexible​
   Missed your Monday workout? Just push it to Tuesday. That’s the beauty of full-body routines—they’re easy to shuffle without derailing your progress.

A Word on Mindset

The best workout plan is the one you’ll actually do—consistently.

Forget “all or nothing.” If you only have 20 minutes instead of 40, do 20. Progress over perfection, always. That’s how you build momentum and shift your identity into someone who trains consistently—no matter what life throws at you.

And What About Cardio?

Do what you enjoy: walking, biking, swimming. Start by aiming for 7,500 steps a day and build from there. Cardio supports your heart health—but muscle supports your life.

Bottom Line:​
If you're a man over 35 trying to lose fat and keep it off, strength training isn’t optional—it’s essential.

You don’t need to train like a bodybuilder. You don’t need two hours a day. You need smart, consistent effort.

If this resonated with you and you're ready to stop guessing and start making real progress, let’s chat 👉 https://eddyrosell.com/.

Until next week,
— Eddy

P.S. Hit reply and let me know: are you strength training? What's your favorite movement? I love hearing from you.

P.S.S. If you prefer to watch my recent YouTube video on this topic, check it out below:

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