Most People Think This, But It’s Dead Wrong

Yesterday we hit the 1-month mark of full-time living, working, and traveling around Texas in our 27’ Airstream.

We call it the “Big Guy” because our first camper was made by “Little Guy”.

It’s been an eventful 4 weeks of visiting family and friends, unsuccessfully dodging hail storms, navigating wind and wildfires, and finding ways to stay consistent with our workouts.

I overheard a conversation at the gym last week that reminded me of a common mistake people make…

Most people trying to get in shape and change their bodies focus on the wrong thing.

They chase an often arbitrary goal weight, cut calories aggressively, do a ton of cardio, and wonder why they don’t feel better—or why their body still doesn’t look the way they hoped.

See, body composition (not just weight) is what actually determines how you look, feel, and perform—not just today, but for the long haul.

And improving your body composition follows a specific 5-step hierarchy.

Accept it = 💪🏼 😁

Ignore it = 👎🏼 🥺

The Body Composition Improvement Hierarchy

1. Expectations – Time & Consistency Matter

Change takes time y’all. You can’t work out and eat well for a week or three and be done with it. If you expect quick results, you’ll get frustrated and give up.

When you see someone who’s made a legit transformation, it took months, not weeks.

Embrace the process and you’ll see why patience and consistency win every time.

2. Muscle Mass – The Foundation of Strength, Longevity & Body Composition

Muscle gives your body shape and no doubt makes you look better, but it’s not just about that - it’s also about living well.

More muscle means better metabolic health, stronger bones, and greater independence as you age.

If you want to stay active for decades to come while looking like an adonis, building muscle is a non-negotiable.

3. Strength Training – The Best Way to Build & Keep Muscle

This is a big one, and it’s the main reason most people fail to improve their body composition even if they lose weight.

Lifting weights with progressive overload (gradually increasing the resistance) is the most effective way to build and preserve muscle.

Not more running, riding, or calorie-scorching HIIT.

Whether you’re 30, 70, or halfway in between, strength training is one of the best things you can do for long-term health and body composition improvement.

4. Protein Intake – Fueling Your Body for Change

Body-changing muscle doesn’t just appear—you have to feed it.

Getting 0.7–1g of protein per pound of body weight daily helps build and maintain muscle, supports recovery, and keeps you feeling full and energized.

Don’t underestimate the power of eating enough protein. It’s been instrumental in our own body composition improvement, and hundreds of our clients.

5. Body Fat – The Final Layer

Once you’ve built some muscle, lowering your body fat reveals the definition you’ve created. That’s the key to “toning”.

Most chase fat loss first—without enough muscle underneath.

It leaves you looking and feeling like a helium balloon 2 weeks past its prime.

Not sure how to lose body fat? Hit reply and I’ll send you an article I wrote.

So, where do you need to shift your focus this week?

More protein?

Strength training?

Jonathan