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: Randal’s Story — From Stuck to Shredded

Before 3M Coaching, Rand felt like his best years were behind him. A retired military man, he had the discipline—but no roadmap. Workouts were sporadic, meals lacked structure, and he’d started avoiding the mirror altogether.

Then everything changed.

In just 90 days, Rand turned everything around. Here’s how:

• Scheduled workouts and made them non-negotiable, even saying no to social outings to stay on track

• Dialed in his meal prep with creative, flavorful options that kept him consistent

• Learned portion control and flexible eating—no more “all or nothing” mentality

• Found a sustainable balance between discipline and enjoying life

He sums it up perfectly:

👉 Watch Randal’s Interview Here

Most Asked Question: “How Do I Know If I’m Losing Fat or Just Water Weight?”

You clean up your diet, start training, and the scale drops 5 pounds in a week. But is it fat—or just water weight?

Here’s how to tell:

• Water weight drops fast, fat loss is slower
  When you cut carbs or train hard, your body uses glycogen and releases the water stored with it. That’s why the first pounds often come off quickly. True fat loss averages 1–2 pounds per week.

• Clothing fit beats the scale
  Looser jeans or shirts tell you more than a number ever will.

• Look for energy and definition
  As fat loss builds, you’ll feel less bloated and see subtle muscle definition.

• Track inches, not just pounds
  Measure waist, hips, chest, and arms every few weeks for a clearer picture.

Ignore daily scale swings. Focus on habits, measurements, and long-term trends—consistency always wins.

Training Insight: Why Lifting Heavier Matters as You Age

Lifting heavy isn’t just for young guys—it's one of the smartest moves you can make as you get older.

As men age, muscle mass and metabolism decline, and joints can wear down. But smart, progressive strength training can reverse this, helping you stay stronger, leaner, and more resilient.

Why lift heavier weights (with good form) after 40?

• Preserve muscle and strength despite natural hormone drops

• Boost metabolism by building metabolically active muscle

• Strengthen bones and joints, reducing the risk of osteoporosis and arthritis

• Improve hormonal health, boosting energy, and recovery

• Make everyday activities easier and more efficient

Train smart: warm up, focus on form, progress gradually, and allow proper recovery.

Lifting heavy is about building a strong, functional body that lasts.

Quick Check-In

📬 Ever had a moment where everything clicked and you finally got on track?
Reply and share your breakthrough—we want to feature your success!

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