Welcome to the 3M Insider — your VIP pass to the gains underground.
Three times a week, we’re sliding into your inbox with quick hits of fitness gold, mindset hacks, and behind-the-scenes scoops from the 3M Coaching World. Every issue takes less than 3 minutes to read — because shredded waits for no one. Let’s go.

Client Spotlight: Mark – From Setback to Unstoppable

Mark didn’t have an easy road. He faced decades of weight struggles, a major heart setback, and even a pacemaker. What he did have was discipline, focus, and the refusal to quit. In just a few months, he dropped nearly 40 pounds, proving that even life-threatening obstacles can’t stop a determined mindset.

After joining 3M Coaching, Mark dove in with his workouts and meal plan. Then life hit hard—congestive heart failure, hospitalization, and weeks of monitoring. Most people would pause. Not Mark.

He started walking immediately, building up from a half-hour to over two hours every day, even while wearing a heart monitor. He stayed on track with his nutrition and checked in with his coach regularly, proving that consistency is non-negotiable.

Once cleared to return to the gym, Mark eased back into weight training and built momentum. His workouts became a habit again, and his dedication showed in his results: nearly 40 pounds lost, wardrobe downsized from XXL to XL, and a stronger, healthier mindset.

Mark’s transformation isn’t just about appearance—it’s about resilience, discipline, and the ability to keep moving forward no matter what life throws at you. He’s living proof that setbacks aren’t failures—they’re opportunities to come back stronger.

👉 Watch Mark’s Interview Here

Strength Training for Men Over 35: Why Lifting Beats Cardio Alone

Let’s set the record straight:
Most guys over 35 think endless cardio is the key to fat loss—but they’re overlooking the most powerful tool for reshaping their body and boosting metabolism: strength training.

Lifting isn’t just about bulking up. Done strategically, it protects muscle, revs your metabolism, and reshapes your physique faster than any amount of steady-state cardio.

Here’s why strength training works:

• It preserves and builds muscle, keeping your metabolism high and protecting your strength as you age.

• It reshapes your body, creating definition, a V-taper, and a stronger posture.

• It strengthens tendons, ligaments, and connective tissue, reducing the risk of injury and keeping you active longer.

If this sounds familiar, here’s how to make strength training work for you:

• Focus on compound lifts like squats, deadlifts, presses, and rows—they hit the most muscles efficiently.

• Lift 3–5 times per week, progressively increasing weight or reps to challenge your muscles.

• Pair your lifting with short cardio or walks for recovery and fat loss, but let resistance training be the foundation.

Strength training is a high-return, often overlooked tool most men over 35 skip—but when done right, it transforms your body, protects your health, and boosts energy like nothing else.

No Excuses Workouts: Get Shredded in 30 Minutes or Less

Let’s set the record straight:
Most guys over 35 think they need hours in the gym to see results. That’s a lie. You don’t have to live in the gym to get stronger, leaner, and more shredded—you just need efficient, high-impact workouts that hit all the major muscle groups in minimal time.

Here’s why short, focused sessions work:

• You preserve muscle and burn fat simultaneously. Compound movements like squats, deadlifts, presses, and rows target multiple muscles at once, giving you more bang for your buck.

• You reduce injury risk. Shorter sessions mean less fatigue, better form, and smarter recovery—critical for men over 35.

• You stay consistent. Life is busy. A 20–30 minute routine is easy to commit to, which beats sporadic, hour-long sessions that rarely get done.

If this sounds familiar, here’s how to make “No Excuses Workouts” work for you:

• Focus on 3–5 compound lifts per session. Think squat, bench press, row, overhead press, and pull-ups. These move the most weight and build the most muscle in the least time.

• Use circuits or supersets. Pair movements back-to-back with minimal rest to keep your heart rate up and maximize calorie burn.

• Track progress. Each week, aim to increase either weight, reps, or intensity. Small, consistent gains lead to massive results over time.

• Stick to 2–4 sessions per week. Overtraining is counterproductive—quality beats quantity every time.

You don’t need hours in the gym to transform your body. Men over 35 who train smart, lift heavy, and prioritize efficiency see results faster—and keep them longer.

Quick Check-In

📬 Hit reply — What’s your go-to 30-minute workout that actually gets results? Share your routine — it might be featured in an upcoming 3M Insider.

Let’s keep raising the standard —
— Ryan & the 3M Coaching Team