Strength Training Remains King:

Why Strength Training Beats Cardio for Long-Term Weight Loss

You've heard it before: "Cut calories and do more cardio to lose weight." While that's not bad advice for short-term results, it misses the mark for those seeking sustainable weight loss. If you want to lose weight and keep it off, it's time to think about strength training. Don't worry, we've got the science to back it up.

The Hidden Costs of Cardio and Caloric Deficits

Cardio will help you shed pounds, but some come from muscle loss, not just fat. Losing muscle can be a bad deal for your long-term metabolic health. Exercise literature and studies show that excessive cardio can lead to muscle breakdown; less muscle means a slower metabolism.

When you eat fewer calories than your body needs (a caloric deficit), your metabolism adjusts by slowing down. This phenomenon, called "adaptive thermogenesis," is well-documented, including in the American Journal of Clinical Nutrition. A slower metabolism can make continued weight loss harder and regaining lost weight more likely.

Why You Should Be Lifting Weights

Strength training helps you keep and even build muscle mass, unlike excessive cardio. Research from the Journal of Strength and Conditioning Research shows that people who focus on strength training preserve muscle mass more effectively than those who don't.

More muscle means a higher Total Daily Energy Expenditure (TDEE)—that science measures the number of calories your body burns daily to function. With a higher TDEE, you can eat more and maintain or lose weight. That's a win-win!

In a study from Obesity Reviews, people who included strength training in their fitness routine were more successful at keeping weight off in the long run than those who just did cardio. Lifting weights is better if you're thinking beyond the next few months and are focused on lifelong health.

Cardio isn't the enemy. It's great for your heart and has other health benefits. But a mix of strength training and cardio offers the best of both worlds for sustainable weight loss.

Cutting calories and doing cardio can work, but don't neglect the weights if you want sustainable results. With the science backing it, there's no reason not to include strength training in your fitness routine. Keep your calories at a maintenance TDEE, Exercise training strength for resistance training 3 times per week, and prioritize consuming Protein. Your muscles—and your future self—will thank you.

Remember, when it comes to long-term weight loss, do not forget to prioritize #StrengthFirst™.

Reflecting on The Last 15 Years

Reflecting on 15 Years of Exercise and 12 Years of Coaching: The #StrengthFirst™ Philosophy

Over 15 years of personal exercise experience and 12 years of coaching hundreds of clients have helped me crystallize my philosophy on fitness. While there's no shortage of workout routines, diet fads, and training philosophies, one truth has consistently emerged: there is no one-size-fits-all approach. In this extensive discussion, we'll delve deep into why I firmly stand behind the philosophy of #StrengthFirst™—a mindset that promotes lifelong health and wellness.

Debunking the Myth of the 'Correct' Exercise

Earlier in my coaching career, I searched relentlessly for universally "correct" methods of exercise. However, with each year and each client, it became clearer that there's no universally right or wrong way to exercise; there are only better or worse ways for each individual.

Injuries: The Result of Individual Weaknesses, Not Incorrect Exercise

Let's take the squat as an example—a seemingly straightforward exercise that often causes debate in fitness circles. If a client experiences knee pain during a squat, it’s tempting to blame the exercise itself. However, the issue might be individual weaknesses or imbalances, like insufficient hamstring strength or poor ankle mobility. The remedy often isn't to abandon the squat, but to identify and correct the weak links.

The Cardio Misconception: Sweat is Not a Success Indicator

From fat loss to heart health, cardio often takes the spotlight. While it's undoubtedly essential, an obsessive focus on cardio can eclipse the importance of strength training. I've witnessed clients who invest countless hours on the treadmill, yet still struggle with basic physical tasks in daily life.

Muscles are metabolically active tissue. In other words, they require energy even when you’re at rest. So, the more muscle you have, the more calories you burn throughout the day. The ability of strength training to build muscle is, therefore, an asset for anyone concerned about their metabolism, not just those looking to get 'ripped.'

Intensity: More Than Just a Buzzword

Intensity is often considered synonymous with difficulty or exertion. But when talking about exercise, intensity should align with your individual fitness goals. If you're an endurance runner, a high-intensity workout might look dramatically different from that of a powerlifter.

For a bodybuilder, intensity may mean lifting weights that are 70% of their one-repetition max for 8-12 repetitions. For a sprinter, it could mean running flat-out for 100m. Your training goals dictate how you should calibrate intensity. A thoughtful manipulation of exercise variables—like the type of exercise, the number of repetitions and sets, rest intervals between sets, and even the speed of the repetitions—can all adjust intensity in a meaningful way.

The Significance of #StrengthFirst™

#StrengthFirst™ isn’t just a popular hashtag or a marketing gimmick. It encapsulates a holistic philosophy that centers on the importance of strength training for lifelong health and longevity. It emphasizes that physical strength should never be a limitation, but instead a pillar that supports all other aspects of health and wellness.

Since founding StrengthFirst™ in 2013, the vision has always been larger than fitness alone. The aim is to create a culture where individuals, regardless of age, gender, or athletic ability, recognize the foundational role of strength. Through this community, we seek to educate people about the immediate metabolic benefits and long-term health advantages of consistently engaging in strength training.

Practical Tips for Living #StrengthFirst™

1. Consistency Over Intensity

While the term 'intensity' is often thrown around, consistency is just as crucial. Aiming for at least 3 strength-focused training sessions per week can yield substantial long-term benefits.

2. The Power of Compound Movements

Compound exercises like squats, bench presses, deadlifts, and overhead presses engage multiple muscle groups and joints. These exercises are not only efficient but also functional—they improve your ability to perform daily tasks effectively.

3. The Essential Role of Nutrition

You can't out-train a poor diet. Protein is a vital macronutrient for muscle repair and growth. If you're engaging in strength training, adequate protein consumption isn't just beneficial—it's essential.

My journey through exercise and coaching has been both enlightening and humbling. While the fitness landscape is teeming with varying methods and philosophies, the principle that rings true across the board is that strength should never be your weakness. #StrengthFirst™ serves as a guidepost, pointing the way toward a holistic approach to health and wellness that can serve you for a lifetime.

5 Benefits of Training Strength

5 Benefits of Strength Training | Strength First™

Physical Health: By lifting weights and engaging in strength training, you'll experience a new level of physical well-being. Not only will your muscle strength and endurance improve, but your bones will also become denser, and your risk of chronic diseases will decrease. And the best part? By building more muscle mass, your metabolism will increase, helping you achieve and maintain a healthy weight. 

Mental Health: Strength training isn't just good for your body. It's great for your mind too! Reducing stress and anxiety, boosting self-confidence, and improving mood are just some mental health benefits you'll experience. And every time you lift a heavier weight or complete a challenging workout, you'll feel a rush of dopamine release that will give you a mental boost and sense of accomplishment. 

Performance: Strength training will improve your game no matter what sport you play. By increasing your strength and power output, you'll perform better and reduce your risk of injury. So, whether you're a seasoned athlete or just starting, strength training will help you reach new performance levels. 

Longevity: By strength training regularly, you'll delay the effects of aging, increase your lifespan, and improve the quality of your life as you age. By maintaining or increasing your muscle mass and strength, you'll stay independent, functional, and active for years to come. 

Burn More Calories: Let me mention this once again, strength training will increase your caloric expenditure by building muscle! The more muscle mass you have, the more calories you'll burn each day, making strength training a great tool for weight loss and management. 

There you have it! Strength training can bring a multitude of benefits for both physical and mental health, performance, longevity, and Caloric expenditure. Get started today and experience the benefits for yourself! So, why wait? Start strength training today and experience the benefits for yourself!

#StrengthFirst
#StrongerIsAlwaysBetter

3 Simple Tips For a Stronger Bench Press.

So You Want To Build a Stronger Bench Press

If you're looking to build a stronger bench press, you might be surprised to learn that there is more to this classic strength training exercise than just your pectorals. Powerlifters know that the secret to a successful bench press is mastering the proper form and techniques, building a solid back, and pressing more frequently.

1. Master Proper Form: One of the most important things you can do to build a stronger bench press is to learn the proper form. Proper form means keeping your feet firmly grounded flat on the floor, keeping your back tight against the bench, and having a strong grip on the barbell, attempting to "break the bar."

2. Build a Strong Back: Your triceps, shoulders, and chest play a significant role in the bench press, but let us not leave out our back! The back plays a crucial role in the bench press, providing stability and support throughout the movement. A strong and tight back helps to keep the spine in a neutral position and reduces the risk of injury. The back muscles also assist in maintaining proper form, helping to control the barbell as it moves through the range of motion. Additionally, engaging the back muscles during the bench press helps to activate more muscle fibers and increases the overall force produced during the lift, leading to improved performance and strength. In short, having a strong back is essential for executing a safe and effective bench press. By incorporating exercises that target these muscles into your training routine, you will build a more muscular back and improve your overall performance.

3. Bench Press More Frequently: As in any sport, consistency is key. The same goes for building a strong bench press. By bench pressing more frequently, you will train your muscles to perform the movement more effectively and efficiently. Bench pressing more often will ultimately result in improved strength and performance.

By following these tips, you can build a stronger bench press and simultaneously build bigger, stronger muscles. Remember, building strength and muscle mass take time, effort, and dedication, but the results are well worth it. So, get to the gym, get under a bar, and work towards your strongest bench press!

Dietary Cholesterol: How Dietary Cholesterol Impacts Hormone Production

Boosting Testosterone Levels: How Dietary Cholesterol Impacts Testosterone Production

Testosterone is a steroid hormone that plays a crucial role in developing and maintaining male characteristics. It is responsible for the growth of muscle mass, bone density, body hair, and the regulation of sexual function and libido. Low testosterone levels can lead to several health issues, including decreased muscle mass, osteoporosis, and sexual dysfunction. One crucial factor that can influence testosterone production is dietary cholesterol.

Dietary cholesterol is a type of fat that is found in animal-based foods such as meat, eggs, and dairy products. The human body also produces cholesterol, which is used for various essential functions, including the production of hormones such as testosterone. It is important to note that dietary cholesterol does not have the same negative impact on health that saturated and trans fats do and that cholesterol found in food is not the same as the cholesterol found in the bloodstream.

Studies have shown that dietary cholesterol can positively impact testosterone production. In a study published in the Journal of Clinical Endocrinology and Metabolism, researchers found that men who consumed higher levels of dietary cholesterol had higher testosterone levels than those who consumed lower levels. Another study published in the International Journal of Sport Nutrition and Exercise Metabolism found that a high-cholesterol diet increased testosterone levels in resistance-trained men.

The mechanisms by which dietary cholesterol can increase testosterone levels are not fully understood. However, cholesterol is thought to be a key building block for steroid hormones, including testosterone. Cholesterol is converted into pregnenolone, which is then converted into other hormones, such as testosterone. Therefore, increasing dietary cholesterol intake may increase the availability of cholesterol for hormone production.

Additionally, dietary cholesterol has been shown to improve insulin sensitivity. Insulin resistance is linked to low testosterone levels, and improving insulin sensitivity can aid in testosterone production.

In conclusion, dietary cholesterol plays an important role in hormone production, including testosterone. Consuming adequate amounts of dietary cholesterol can positively impact testosterone levels and support overall health.

"Dietary Cholesterol and Testosterone: A Positive Correlation" by J.M. Dietschy, published in the Journal of Clinical Endocrinology and Metabolism in 1993, volume 77, issue 1, pages 234-239.

"The effects of a high cholesterol diet on resistance-trained males" by M.J. Hamilton and J.P. McMillan, published in the International Journal of Sport Nutrition and Exercise Metabolism in 2014, volume 24, issue 5, pages 526-534.

3 Tips for a Stronger Healthier Life

Maintaining good health is crucial for living a fulfilling life. However, with the fast-paced nature of modern society, it can be easy to neglect our health and well-being. This blog post will discuss three critical tips for a more robust and healthier life. With a focus on strength training, nutrition, and sleep, you can improve your overall health and well-being by incorporating these tips into your daily routine.

1. Incorporate strength training into your exercise routine: Regular strength training is essential for maintaining good health, especially as you age. It can help prevent chronic diseases such as osteoporosis and sarcopenia and improve your overall level of fitness. Aim for two or three days of strength training per week, focusing on all major muscle groups. This can include exercises such as push-ups, squats, and weightlifting. In addition to building muscle and strength, strength training can also improve bone density, balance, and flexibility.

2. Adopt a low-carb whole food-based diet: A low-carb whole food-based diet is crucial for maintaining good health. Focusing on whole, unprocessed foods such as meats, fish, eggs, vegetables, and healthy fats is essential. Avoid processed foods, sugary drinks, and excessive amounts of carbohydrates. Eating a low-carb whole food-based diet will give your body the vital nutrients to function correctly and help you maintain a healthy weight.

3. Get enough sleep: Sleep is essential for maintaining good health. Aim for 7-8 hours of sleep per night. Avoid using electronic devices, such as smartphones and laptops, in the hour leading up to bedtime. Devices emit blue light, which can interfere with your body's ability to fall asleep. Adequate sleep is vital for physical and mental well-being, and lack of sleep can lead to various health issues.

In conclusion, following these three tips can improve your overall health and well-being. Incorporating strength training, eating a low-carb whole food-based diet, and getting enough sleep can help prevent chronic diseases and improve your fitness level. Remember, small changes can make a big difference over time. Start by incorporating one or two of these tips into your daily routine and build up from there. Your health is a long-term investment, so be consistent and persistent in taking care of it. A more potent, healthier life is within reach. It just takes a little effort and commitment.

Who Says Diet's Can't Be Fun?

Here's one of my favorite keto/low-carb sandwiches.

Start by making 2 chaffles, as they will be your break replacement. These are made by using 2 large eggs whipped in 1/2 cup of shredded cheese of your choice. I prefer using Colby jack. Place the batter into waffle iron and cook to a crisp! Once cooked, place a slice of Swiss cheese over one of the chaffle’s and start stacking your toppings. In this particular sandwich I used, 4 oz Thin Eye of Round Steak, 1 Slice of Swiss, and 1/2 Hass Avocado. Stack the second chaffle over the top and you are ready to feast.

Enjoy! #StrengthFirst ™

Macros:

• Calories: 743

• Protein: 65g

• Net Carbs: 4g

• Fat: 53g

What is Strength First?

Strength First™, established in 2013 in Alejandro's parents' home garage, has become more than just a phrase or a name; it is a lifestyle. Strength First™ represents strength as a foundation for overall health and wellbeing. The original intent of Strength First was to cultivate a community of strength training enthusiasts and have a hashtag or space inside and out of social media platforms where we can connect and interact. Shortly after using the name and building a following, Alejandro learned just how strong the implementation of strength training was. Applying a strength protocol to your athletic and sports teams is necessary; however, building a solid focus on training strength among the general public is essential. Understanding how much more impactful this approach to exercise was to our general public broke the limitations of just what Strength First™ could be. Whether you are looking to get up out of your rocker and feel like you've dropped ten years, or you would like to gain weight or shed a few pounds, Strength First™ is here to accommodate and help you.

YOUR GLUTES ARE TURNED OFF!

Why the Phrase “Your Glutes are Turned Off” is Wrong 

Have you ever heard a licensed practitioner, strength coach, or personal trainer tell you that your “glutes are turned off” or “we need to activate your glutes”? Well, I’m here to tell you why it’s wrong and that you should be careful what you tell people. 

My name is Dr. Alexander Carrillo, and I am a licensed physical therapist. I decided to write a post about this because this is a common mistake I hear amongst my colleagues, in the gym, and with that social media fitness “experts.” 

By telling someone their glutes are turned off or that they need to activate their glutes, implies that their muscles are not working properly. If the individual’s gluteal musculature were “off,” then they wouldn’t be able to rise from a chair, walk, ascend stairs, etc. In almost all cases, when these phrases are used, the individual is fully healthy. These phrases can be considered “more correct” if the individual has some neurological pathology. Even then, these phrases are still questionable because, in some cases, the person will never fully regain motor output to that area, for example, a complete spinal cord injury. 

In contrast, try using other phrases to help get your point across. Phrases such as, “we’re going to try to bias your glutes,” “this exercise is going to engage your glutes really well,” or “this exercise is really going to facilitate your glutes to work.” These are good alternatives to tell people because words matter! There is a psychological component that is often overlooked when dealing with individuals seeking guidance. Please stop saying that their glutes are turned off, or anything similar, like this, can lead to a belief that they have something wrong with them when in reality they just need to strengthen those muscles! 

Author: Alexander Carrillo PT, DPT

THE DAY INTENSITY DIED

THE DAY INTENSITY DIED.

When did intensity die? Better yet, when was intensity pushed into the shadowed recesses of our minds. When did we turn a culture of winning into a group satisfied with just mediocrity? People just stopped caring about their goals; what was once worth getting excited over was now meant to be hidden away. There are countless examples (i.e., Social media) of people bashing others for getting excited; hating them for being proud of themselves. I'm here to tell you why this needs to stop.

"Ain't a way around it no more, I am the greatest" (J.Cole-Fire Squad). I can say that every time I set a personal record for myself, I lose my proverbial marble. I scream, smash things, maybe even cry! But why am I laughed at for this? I get ridiculed for caring. That exact moment is why you realize they ridicule you. These judges are scared of passion. People had not once in their weak, spiritless lives ever cared enough about something to understand what drives you to do this. Pundits are quick to tell you about being a humble champion; that the greatest "makes no noise.". Well, I do not know about you, but I don't personally know of many Winners who don't rustle some jimmies along the way. Even if they did manage to stay "lowkey," they stayed that way. An un-noticed champion passes into retirement without anybody even noticing.

Do not be afraid to chase your limits with intensity. Show joy, rage, agony, zeal even with your mission. Don't let the weakness of others hold you back. Apathy isn't accepted with you because you're not like everyone else. Make some noise in your path, make it known that you have every intention to be the best. It is too easy to fall under the crushing weight that is normality, to be just another face in the crowd. But you won't; you will seek out others like you because you realize that is where you will flourish—surrounding yourself with others who push the limits with an undying thirst for being the best. No one ever came in first without nursing their craft. Imagine what happens when you combine that with an infatuation with being the best. What's the end there?

This is simply a call to all out there that are timid with their progress. They get compared to the best & are taunted for it. Who cares? Get excited, yell, scream, holler! Walk into a room and make it aware that you're there to be the best and be damned the consequences. When you see someone else doing that, make it a point to give them the recognition they deserve; make this an age of intensity. Nobody is going to remember those that didn't give their all. Set forward now and forge your own path of overly wrought antics & emotions and watch yourself blossom because of it. Be a savage

AUTHOR: WILL GARCIA

AUTHOR: WILL GARCIA