How Strength Benefits You Today AND Tomorrow

Most people I know who DO NOT strength train do so because of their ignorance of both the immediate and long term benefits and importance of it.

I want to fix that, so this piece will hopefully help to enlighten and encourage you.

1) Strength, being strong or getting stronger makes almost every physical aspect of life better. Muscle mass is used as a predictor of longevity in older adults. More importantly strength levels in older adults, including grip strength, leg strength and overall strength, were predictors of longevity and/or mortality.

The “Sit Stand Test”, developed by Brazilian Dr. Claudio Gil Araujo, MD, PhD, gives instant feedback on a variety of variables, most importantly strength, as a predictor of longevity.

As an added benefit, and since your metabolism is comprised primarily from the amount of muscle you carry on your frame, increasing your muscle mass means increasing your metabolism. And provided the quality of your nutrition is supportive to your needs, that means a higher level of fat burning and a leaner physique!

2) Stop performing so much cardio. If you’re an average individual, who doesn’t compete in athletic events or run marathons, what possible reason besides a boatload of misinformation would lead you to believe that performing countless hours of cardio could be good for you. This cardiologist will tell you otherwise.

If you’re training in a gym and not spending 75-90% of your time strength and/or resistance training or doing some form of resistance training, you’re doing yourself a disservice, both today and down the road of life.

Remember, getting off of the toilet when you’re in your 80’s won’t be the result of cardio endurance or VO2 max…it’ll be because of the level and quality of your strength.

3) If you work with a fitness professional and they don’t have you doing some higher level of strength training, you’re being cheated. If you’re not performing lifts like squats, deadlifts, presses and pulls with half to your full body weight in resistance often, stop working with that “trainer” and find a real coach. You’ll be glad you did in the long run.

4) This is the hard part for most people: Think longer term with respect to your training. You may be getting ready for a wedding in 2 months or that mountain climbing trek you’ve been planning for a year, but you really should be prepping for the person you’ll be at 70, 80 or beyond.

The issue with this kind of planning is that we live in a world consumed with instant gratification. Because we don’t see the ill effects of what NOT strength training can do to us until it’s too late, many are opposed or ignorant of its benefits.

You don’t have to be like this; a statistic.

Being weak means a greater risk of falling, a loss of independence, a constant need for assistance, or worse.

But because we don’t see it taking place in our lives right now, we don’t think it’s important…then we live with the regret of not having taken better care of ourselves.

And regret is a bitter, bitter pill.

You can do something about it NOW, so that when you do get to be in your 70’s, 80’s and…God willing…your 90’s, you still have the strength necessary to climb a set of stairs, go for a walk unassisted, get out of a chair or off of the toilet, or get on the ground because you want to, not because that’s where you’ve found yourself.

Again…

If I can be of service to you in this respect, I’d love to help. And I’m a call, text or email message away.

Steve

210-884-2072

Steve@morethanexercise.com

“Strength train! Who? Me?”

Being strong is good.

Strength training is a HUGE key to a better overall quality of life, health and longevity.

I’m going to break this down in simple terms as it relates to all of the above, from childhood to adulthood.

Here goes…

  1. If you’re a kid, ages 2 to 15, and you’re not physically active and involved in some form of athletics, sports or just playing outdoors that involves running, jumping, pushing, pulling and throwing things (like baseballs, footballs and such) you’re not building a strong foundation of bone density, connective tissue and muscular strength that will benefit and impact you later in life. The women with the greatest bone density at 40 were little girls doing gymnastics at 4. If you don’t, or didn’t do these things often or did them very sporadically, you can still have a positive impact on your overall level of health, fitness and wellness, but you’ve got some serious ground to make up.
  2. If you’re a young person ages 16 to 50 (and yes, 50 is young) and you’re not preparing for your later years by strength training, either lifting weights, doing body weight exercises or using some other form of resistance based exertion like bands or pneumatic’s, you’re setting the stage for bone loss, more frequent or a higher risk of falls, a slower metabolism and a lowered quality of life in your 70’s, 80’s or 90’s. A loss of independence due to muscular weakness is not only sad but totally preventable.

Here’s the bottom line, and I’m going to bastardize and plagiarize a great quote from my colleague Nick Nilsson here:

The single most important aspect of fitness to train as you get older is strength. We’re not just talking about lifting heavy things for fun or competition. Being stronger as you age allows you to remain more independent and do things that make life worthwhile WITHOUT any or much assistance. Getting out of a chair or off the toilet when you’re 80 to 90 doesn’t require cardio endurance. It requires strength.

Now you think about that…

Steve

http://www.morethanexercise.com/about/

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If any or all of those criteria apply to you, click the link below, fill out the questionnaire and let’s talk. This is a complete, “done for you” program, so all you have to do is follow along.

In order to qualify for this challenge, you must:
1. Be currently exercising in a resistance based, weight lifting program.
2. Have been lifting weights for at least 6 months.
3. Be willing to commit to training 3 days per week.
4. Be “coachable” and willing to take direction.
5. Be a positive motivator to the others in the program.

If this is you, click the link below and let’s get started today.
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Whether your goal is weight loss, weight gain, sports performance enhancement or just feeling good again, this program is for you.

Remember, this is a complete “done for you” program, so you get:
• Professional coaching from me and my 33 years as a fitness coach.
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Is Complexity Killing Your Fat Loss Potential?

These are a few quotes on the subject from The Plan, which you can read by clicking the link.

“There seems to be some perverse human characteristic that likes to make easy things difficult.” – Warren Buffett

“Most people, in order to feel significant, make things really complex so they feel like they’re really unique and special, but…complexity is the enemy of execution. The more complex you make it, the more likely you are NOT going to follow through.” – Tony Robbins

Steve

The Importance of Strength Training

A client I’ve worked with and coached for about 6 months now approached me last week and said, “Uncle Steve, I hear you talk all of the time about the importance of strength training, and I guess I sort of get it. What I don’t understand is just how to go about doing it and why, so much.”

I smiled, then said, “It’s what we do every day in our training sessions. I know it seems a little complex, the way I structure things, but I do it because I this is my area of expertise. It’s really not that complicated, so let me break it down for you.”

I went on to tell her what I’m about to reveal to you in this article. I hope you like it.

Principle #1 – It shouldn’t take you a lot of time.

If your training time in the gym lasts more than 40 minutes, you’re either lolli-gagging or spending too much time talking. Get in, get it done, and get out.

Period.

Perform brief and intense (15-30 minute) strength training sessions that allow you to lift moderately heavy weights (60-85% of your max) 3-4 times each week focusing on decisive, total-body strength with basic full-body exercises for moderate sets and reps, which translates to 3-5 sets of 3-5 repetitions per exercise.

Principle #2 – Strength Training for Women Is Imperative.

Strength training serves a far greater purpose, especially for women. Women should strength train because:

  • Strength training is empowering!
  • Strength training allows you to discover and appreciate what your body is capable of doing, so it can then do more!
  • Strength training makes you feel and look awesome!
  • Strength training positively affects your entire life. From bone density to increased muscle mass to lessening your risk of injury, strength training has a wide range of benefits.
  • Strength training builds you up physically, mentally & emotionally.
  • Strength training “tones” muscle, burns fat, boosts your metabolism, improves your health & increases your quality of life.
  • Strength training is the foundation for ALL your health, fitness and wellness goals, and that includes endurance, etc.!

Bottom Line: Strength training is something everyone should do no matter their age!

Remember, you can be whatever you want to be, but make being strong first a priority!

Principle #3 – You’re Not Bodybuilding…

Bodybuilders are fond of “training to failure”, or in other words lifting and lowering a weight until they can’t lift it any further. Dr. Fred Hatfield proclaimed that one ought to “train to success,” as opposed to failure.

When it comes to strength & conditioning, you should avoid training to failure (momentary muscular failure, technical failure, etc.).

This requires stopping your sets 1-2 reps short of failure; resting long enough to maintain strength & form; or performing less than your repetition maximum (doing 3 reps with a 5-rep max).

If you think you need to push past your limits, get sweaty, feel tired or exhausted, feel beat down, or breathe hard during a workout to get stronger or improve your conditioning, you’re doing it wrong!

Bottom Line: For strength & conditioning, avoid training to failure.

Principle #4 – Muscle and Strength Are Life!

After the age of 30, we lose up to 10% of our muscle mass each decade while gaining 3 times as much fat during the same time.

Building muscle & strength should be at the top of your list to slow down or reverse the aging process and subsequent loss of muscle while preventing fat gain, not to mention the loss of bone density.

Bottom Line: You NEED muscle & strength to shape your body, improve your health & increase your quality of life.

Steve
210-884-2072
Steve@morethanexercise.com