STRENGTH TRAINING IS A MUST! HERE’S WHY

“Mountains are the means, the man is the end. The goals is not to reach the tops of mountains, but to improve the man” - Walter Bonnati

Hey you! Yes you who’s spending way too much time on the treadmill, the stair-master or the elliptical to burn off that stubborn fat. Don’t get me wrong, these machines are excellent tools for conditioning and shaving off fat. But relying only on cardio can lead to significant muscle loss, a slower fat burning rate, joint issues, compromised bone density, and a less toned physique. Over time this can eventually lead you into becoming “skinny fat” or in medical terms sarcopenia obesity. Cardio alone wont provide that “greek statue” physique you’re dreaming of. It’s like expecting doing a “six pack guaranteed workout” an hour before your pool party will get you looking like your were carved by Michelangelo. It’s crucial to combine strength training with cardio to achieve that chiseled physique because they complement each other and enhance your overall performance.

WHY IS IT IMPORTANT?:

Strength training does not only help you lose the weight, but it also transforms your body composition by building lean muscle mass. The more lean muscle mass you have, the better your body becomes at burning off calories, even at rest. Muscle tissue requires more energy to maintain, increasing your metabolic rate and helping you burn fat more efficiently through exercise and as you’re resting. Muscle strength isn’t just for aesthetics, as we get older we need muscle to help us walk, lift, and carry efficiently. Simple chores of life from carrying groceries or suitcases up a flight of stairs requires some physical and endurance demands. Our bodies naturally become fragile as we age, that comes with an increase in injuries and diseases such as cancer and heart disease. However a study showed that strength training leads to a 10-20% decrease in all cause mortality by just doing 30-60 minutes of weekly strength training. Adults who engaged in resistance training for a month also displayed a 1.4% decrease in body fat percentage compared to adults who didn’t exercise. While a 30-minute weightlifting session might not burn as many immediate calories as a 30-minute run, it’s far more efficient at building lean muscle, which helps you burn calories long after your workout ends.

BENEFITS:

BONE DENSITY: Stressing the bones can lead to a decrease in osteoporosis. Osteoporosis is a skeletal disorder that is characterized by low muscle mass that essentially makes you weak and brittle. Stronger bone density means you are less prone to fractures, improved posture, and better athletic performance.

FASTER METABOLISM: Muscle burns more calories than fat, and will help increase the rate in which you burn calories while resting. After an intense lift your body will experience excess post oxygen consumption (EPOC). In lenience terms, your body requires more oxygen to return to its resting state which helps you burn additional calories.

LIFE ENHANCEMENT: Something majority of people can universally agree on is that we all wish to be a little or a lot stronger than we are now. It’s a good feeling to know your strong enough to carry your own groceries up a flight of stairs, or carry suitcases up the stairs because the line for the escalator is too long. If you play sports such as basketball or soccer regularly, having strength on your side will allow you to take nudges with ease and recover faster than the rest of the field; the additional strength provides you with more balance, functionality, and mobility. Plus you never know when a love interest may need help lifting something heavy…I’m just saying.

REDUCTION OF CHRONIC CONDITIONS: Strength training prevents chronic conditions such as diabetes, heart disease, back pain, depression and obesity.

HOW DO I GET STARTED?:

• The truth is you don’t need a gym unless you’re trying to pack serious body building mass. If you have access to a gym you should make use of it, but not everyone needs it to achieve phenominal results. Incredible physiques can be achieved at home by doing body weight exercises such as pull ups and push ups. What’s really cool about working out at home is that it allows you to be a little more wondrous and use your creative mechanism. There is over six varieties of push ups you can do from diamond push ups, regular, wide, elevated, pike, the list goes on. Grab a towel, wrap it around a door grill, and pull your body weight forward while squeezing the back muscles acting as a cable row. If you feel inclined to spend the money, you could always buy your own dumbbells or kettlebells (my favorite). I don’t ever have to worry about my gym being closed or if I’m going to be able to make it because I can accomplish an amazing workout at by just using my own body weight.

• If you’re new to the gym start with the basics. It can be intimidating to see the different levels of fitness, not to mention the variety of machinery. Get familiarized with simple dumbbell movements such as bicep curls, goblet squats, lateral raises, and front raises. It will suite you to go with someone who’s a regular gym user to help you become climatized and motivate you to push through the exercises.

• Keep a focus on progressive overload. It’s important to avoid injury so that we can come back the next day. It suits us to swallow our pride, and allow ourselves to build upon each visit week by week. Push yourself by lifting heavier weights with fewer repetitions if you’re looking to build muscle at a faster rate. When you transition to lower weights for 15-20 reps it becomes more cardio focused but that doesn’t mean you wont build muscle. Your muscle will build, but it will take longer than if you were to focus on lifting heavy for 8-12 reps.

BE HYBRID:

The term “hybrid athlete” is trending among fitness enthusiasts and for good reason. A hybrid athlete balances strength training, calisthenics, and cardio to become versatile across various activities like swimming, climbing, and team sports. Combining resistance training and cardio doesn’t just improve your physique; it enhances your conditioning, athleticism, and mental health.

By becoming a hybrid athlete, you’ll:

• Boost your overall performance

• Improve your endurance

• Build a well-rounded, functional physique

• Develop mental resilience

FINAL THOUGHTS:

Fitness isn’t about choosing between cardio and strength training, it’s about balancing both to fit your goals. Whether you’re aiming for a chiseled physique, improved athletic performance, or simply a healthier lifestyle, incorporating strength training and cardio into your routine will bring long lasting benefits. So lace up your sneakers, grab those dumbbells, and start building the best version of yourself.

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