5 Secrets To Losing 15+ Pounds
While Still Enjoying Burgers and Beer

How To Lose Weight And Keep It Off Forever While Adding Muscle and Supercharging Your Energy

You’re on the go constantly and working long hours. You’re constantly eating fast foods and comfort foods.

The weight did not pile on this quickly when you were in college. But then things changed. Something happened. Something called: life.

You want to do something about it, but there is so much conflicting and confusing information out there. 

You want to work out, but do not know where to begin. You’ve tried. Lord knows, you’ve tried. But your diets and workout programs never last for long. Pretty soon, you’re back to where you started. Or worse.

I am Matt Bible of CASS Fitness and I can help you out because I have been in your shoes. I was a skinny cross-country and track runner who piled on the weight very quickly. 

I tried many things. Results ranged from not losing any weight…to losing weight but not being healthy… to being “skinny fat” while running 30-50 miles a week.

But then I finally figured it out.

I found prioritizing the right kind of weight lifting while still including some cardio and burning more calories than I consumed worked wonders.

Best of all?

I am still able to enjoy the “bad” foods I love… like burgers and beer!

But don’t just take my wod for it. Ask my client, Tim.

“I’ve dropped fat, gained muscle, and overall shifted to a healthier lifestyle. Matt creates a four workout a week plan for me (two at home and two at the gym) that  keeps it interesting and keeps me going. I told him up front I wouldn’t be willing to commit to an all-in nutrition overhaul. So instead he works with me for small substitutions that I can make.”


Tim did it and so can you. Here’s how.

Tip #1 – Make “Bad” Food A Little Bit Better

A constant diet of Big Mac value meals is not ideal. But let’s be realistic. You love your burgers. So try making some common sense swaps on your burgers.

Use 85% lean and 15% fat, rather than 70% lean and 30% fat. 90%+ lean would be even better.
Do without the bun, or enjoy a nice sprouted grain bun with your burger.
Ditch the mayo and sugar-based condiments. Use low calorie condiments and spices to make your burger flavorful.

Key point: a little common sense goes a long way. 

Enjoy a couple beers over the weekend, but realize that daily Happy Hours are not the way to go.  A few beers every week will not derail your results as long as you do not also get the “beer munchies” and chow down on greasy junk food along with those beers. You can actually enjoy delicious, flavorful beers (not the Rocky Mountain yellow fizz) And there are an increasing number of good tasting craft light beers, too.

Tip # 2 – Eat Enough Protein

Protein helps repair and build lean muscle. You should aim to consume 1 gram of protein per pound you weigh in most cases. 

Lean burgers are an excellent source of protein and so are the many great tasting whey protein and plant protein supplements on the market. But there are many other choices, including: grilled chicken, turkey, eggs, egg whites, Greek yogurt, chickpeas, fish, and shrimp.

Tip # 3 – Track What You Eat And Drink

This can be eye opening. You may not have been aware of how many calories your condiments actually have…or how much your mindless snacking adds up on a daily basis. Tracking your food and drink intake keeps you honest and you know exactly what to adjust if needed.

Use measuring cups and spoons or even a food scale, along with an app like MyfitnessPal and Lose It.


Even healthier choices like coconut oil or natural peanut butter can easily be overdone and cost you hundreds of unnecessary calories per day. That’s why tracking helps.

Tip # 4 – Get Enough Sleep

Aim for 7-8 hours of sleep per night. Sleep is a very underrated tool in your weight loss success toolkit. I realize 8 hours can be tough for the hard working professional, especially those with kids, so let’s aim for 7 hours.

Again, the key point is to not let the perfect be the enemy of the good. A little common sense goes a long way. So aim for progress over perfection.That’s the key to long term success.

Lack of sleep can contribute to weight gain. It can increase your appetite, decrease your resting metabolism, and provide you more opportunities to eat since you are up longer. 

A good night’s sleep will also help you perform better in your workouts.

Tip # 5 – Do The Right Exercises The Right Way

Nutrition is perhaps the most important piece of the puzzle, but not the only piece. Cardio is a good supplement for strength training, but too many people focus too much on cardio. I know I did, before I learned better.

You see, the more muscle mass you build, the more calories your body burns throughout your day. Strength training helps you with real life activities from carrying groceries to raking to picking up your children with less difficulty and pain.

While cardio has its place, there’s no need to spend hours a week on the treadmill. Focus instead on a great strength training program. Many of my clients start with bodyweight workouts at home, but here’s a sample of an…

 Intermediate  Program: 

4 Sets for 6-8 reps of Squats 

4 Sets for 8-10 reps of Chest Press 

4 Sets for 8-10 reps of Rows 

3 Sets for 10-12 reps of Lunges 

Superset with: 

3 Sets for 8-10 reps of Shoulder Presses 

3 Sets of 45 second Kettlebell Swings 

Superset with 3 sets of 1 minute Farmers Carries

What’s Next?

Imagine not running out of breath going up a flight of steps or playing with your children.

Imagine supercharging your energy and feeling like you used to…like you can do anything.

Imagine saying goodbye to yo-yo dieting.

Imagine losing the weight and keeping it off forever.

Imagine reducing stress, anxiety, and depression.

Imagine reducing your risk of diseases like Type 2 Diabetes, heart disease, stroke, dementia, many types of cancer, and more.

Imagine leaving a longer, happier and healthier life and making a bigger difference in the lives of those closest to you.

Fitness can change your life. I know this because it changed mine. 

I can help, because I’ve walked a mile in your shoes and I know it’s not easy. But I did it. And so can you, with my help.

I knew my rapid weight gain was going to make me a candidate for diabetes at a young age since it runs in my family. So I made the change and now it’s my mission in life to help people like you achieve their goals.

My track record speaks for itself.

“I’ve lost approximately 30 pounds. My sleep apnea is noticeably better. My mood and energy haven’t been this good in over five years. Matt met me on my level, was always positive, and was never condescending. He introduced me to exercise in a way that was challenging and engaging, yet never pushed me in a way that made me feel like I was at risk of injury. Now that I’ve started, I don’t want to stop, and I don’t think I will”.

-Nathaniel C. – Silver Spring, MD

“I have lost 60 pounds and maintained that weight loss.

I got PR’s on my bench, squat, and deadlift.

I also increased my overall athletic capability.

I am able to run a 5k in under 28 mins( before I could barely run a mile!)”


May I offer a free strategy session to see if we might have a match? There is no cost, and you’re guaranteed to walk away with more clarity than you have now.