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Double Threat: Muscle Gains + Fat Loss

Yes — but it depends.

If you're new to training or returning after a long break, your body is primed for what's known as body recomposition—building muscle and burning fat at the same time. It's one of the few times your body is highly responsive to both resistance training and improved nutrition.

As you progress and get leaner, this becomes harder to achieve. Advanced athletes typically need to focus on one goal at a time: cutting or bulking. But recomposition is absolutely possible with the right strategy.

Here’s what matters most:

• Protein intake: Aim for at least 1g per pound of goal body weight. This helps protect lean mass.

• Progressive resistance training: Focus on lifting with intent, not just moving weight.

• Mild calorie deficit: Enough to burn fat, not so much that you lose muscle.

• Recovery: Sleep, stress management, and rest days matter more than you think.
  

Bottom line:
Yes, you can build muscle and lose fat—especially in the early stages. But whether you're a beginner or more experienced, success comes down to the right structure, consistency, and recovery.

Let me know if you’d like help dialing in the approach that’s best for where you’re at.

Progress Beyond the Scale: How to Measure Real Transformation

If the only number you’re watching is your weight, you’re missing the bigger picture.

The scale can lie — especially when you’re gaining muscle, dropping fat, and improving your health all at once. Real transformation shows up in the mirror, your strength levels, and how you feel in your day-to-day life.

Here’s how to track what really matters:

• Strength Gains: Are you lifting heavier or doing more reps with control? That’s progress.

• Energy Levels: Waking up with more drive, sleeping better, and not crashing mid-day? That’s a win.

• Clothing Fit: Your belt notches tell a better story than the scale. Looser pants? That’s fat loss.

• Consistency: Are you sticking to your plan more days than not? That’s the foundation of change.

• Mindset: Fewer “all-or-nothing” thoughts, more ownership and discipline? That’s massive growth.

The scale is one data point — but it’s not the scoreboard.

Keep showing up, track multiple wins, and remember: your transformation is happening even when the number doesn’t budge.

Resource Highlight: Mastering Food Labels – Your Key to Smarter Choices

Navigating the grocery store can feel like decoding a secret language — especially when it comes to food labels.

If you’re serious about transformation, understanding what’s really inside your food is non-negotiable. Labels can be tricky, full of confusing terms and hidden pitfalls designed to make products look healthier than they are.

Here’s what to watch for:

• Serving Size: Always start here. The numbers on the label reflect this portion, not the whole package.

• Ingredients List: Shorter is usually better. Look out for added sugars, artificial additives, and preservatives.

• Calories vs. Nutrients: Don’t just count calories—focus on protein, fiber, and quality fats that fuel your progress.

• Sugar Traps: Watch for different names like corn syrup, dextrose, or maltose — they all add up.

• Marketing Hype: Terms like “natural,” “low-fat,” or “gluten-free” don’t always mean healthy. Always check the full label.

Getting savvy with food labels helps you make smarter decisions, avoid sneaky ingredients, and keep your nutrition dialed in — even when life gets busy.

Want a step-by-step guide to reading labels like a pro and avoiding common pitfalls?

🎥 Watch the full video here 👇
How to Read Food Labels Like a Pro – 3M Coaching Portal

Quick Check-In

📬 Ever cracked the code on a tricky food label or found a simple nutrition win?
Reply to this email — your advice might be the next Insider highlight!

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