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.

Resource Highlight: Michael’s Story — Control, Consistency, Confidence

Before joining 3M Coaching, Michael felt stuck, juggling work, life, and zero progress. Meals were inconsistent, workouts felt aimless, and motivation ran out fast.

Then everything shifted.

Since committing to the program, Michael has:

• Stuck to coaching check-ins that kept him accountable and on track

• Integrated meal prep into his weekly routine for easy, clean nutrition

• Adopted a “show up even when you don’t feel like it” mindset

• Followed flexible, effective workouts that adapt to his life demands

He describes it best when he says:

Now, Michael’s stronger, more confident, and in total control of his health—no guesswork, just steady wins.

👉 Watch Michael’s Interview Here

Most Asked Question: Should You Lift Heavy or Go for More Reps?

One of the biggest questions we get is whether you should be lifting heavy weights or focusing on higher reps — especially when your goals include muscle gain and fat loss.

The truth? Both approaches have a place, but it depends on what you want to prioritize.

Lifting Heavy:

• Best for building maximal strength and muscle size (hypertrophy).

• Typically involves 3-6 reps per set with heavier weights.

• Challenges your muscles to adapt by recruiting more muscle fibers.

• Great for increasing your overall power and metabolism long-term.

Higher Reps:

• Usually 8-15+ reps per set with moderate weights.

• Builds muscular endurance and improves calorie burn during workouts.

• It can aid fat loss by keeping your heart rate elevated and muscles under tension.

• Useful for adding volume without overly stressing joints.

For muscle and strength, prioritize heavy lifts with good form. For fat loss and endurance, focus on higher reps and shorter rest. Mixing both keeps progress steady and workouts fresh.

Coach’s Corner: Are You Eating Too Little to Lose Fat?

When fat loss stalls, most guys think one thing: “I probably need to eat less.”

But here’s the truth — eating too little can backfire.

Your body isn’t just a calculator. It’s a survival machine. When calories drop too low for too long, your body responds by slowing down your metabolism, burning less fat, and holding onto energy.

That means:

• You feel drained and sluggish

• Hunger and cravings skyrocket

• Workouts suffer

• Muscle loss becomes a real risk

And the worst part? Your fat loss progress stops.

Here’s what works instead:

• Eat enough to fuel performance and protect muscle

• Prioritize protein at every meal

• Stay consistent — under-eating during the week and binge eating on weekends kills momentum

• Focus on sustainability, not starvation

If you're unsure whether you're fueling properly, talk to your coach. A small tweak could be the difference between spinning your wheels and seeing real results.

Quick Check-In

📬 Ever realized you were under-eating — and fixed it? Or found a fueling strategy that boosted your energy and results?
Reply to this email — we’d love to share your breakthrough in the next Insider!

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