Why You Should Strength Train
Pumping Iron And Cutting Carbs Go Together Like Peanut Butter And Jelly (But Not Jelly Because It's Too High In Carbs)
Lifting weights is one of the best forms of exercise and it doesn't even have to eat up all your time.
Strength training can seem intimidating. In part, this is because what many of us imagine when we hear strength training are big, bulky guys pumping iron. Those are literally the dudes that get paid to be intimidating! And just thinking about strength training can be discouraging because you’re imagining lifting heavy things. That’s literally hard work! But even the most seasoned bodybuilder will tell you that good form and going at your own pace is more important than making gains. That’s because strength training is about more than just putting on muscle and getting strong. It helps you burn fat more effectively, is good for your bones, helps your mood, and has been shown to make you more resilient against injury and disease. If strength training is starting to sound like a perfect compliment to the keto diet that’s because it is!
Being strong is useful.
Things as simple as carrying groceries and moving furniture become much easier if you strength train. And for those who objected to my characterizing carrying groceries and moving furniture as “simple”, perhaps your issue may be resolved with strength training! Studies have shown that even the elderly boost strength by lifting weights.
Lifting weights helps you be attractive.
The very act of getting better at something makes you more confident, and being confident is a very attractive quality. And lifting weights is something that’s pretty easy to get good at. You just commit to regularly strength training and, with time, you will be able to lift heavier and heavier things. Voilà! Confidence.
Then there’s the lean muscle look one can achieve by combining strength training exercises with the keto diet. If you can do keto on a 9 to 5, then you can also make time to strength train for 30 minutes three times a week. And that’ll just make you even more confident because you’d be doing such a good job managing your time! You’ll be stronger than time itself! JK, you will still die! Although, strength training can stave off many common causes of death.
Strength training wards off illness.
A 12-month, randomized controlled study performed by the National Institute of Health (NIH) showed that resistance training once or twice a week benefits cognitive function. Similarly, the University of British Columbia’s study showed weight training for the elderly delays Alzheimer's better than aerobics. Although, come on, there’s a lot of reasons why you should do cardio on the keto diet! No need to pin these two forms of exercise against each other! In fact, one might think that it’s only relative to aerobic exercise that strength training did better. Not true! The improvements to cognitive function were impressive in and of themselves! Sounds like strength training needs to strength train to build up its confidence!
Strength training is good for your bones.
Improving bone strength is just one of the reasons why you should take collagen peptides. It’s also one of the reasons to strength train. According to Harvard Medical School, strength training builds more than muscles. That's because strong muscles encourage the growth of strong bones. Some studies have even shown that stronger muscles can help build bones!
A strong core makes everything easier.
Your core is important. That’s why it’s called “the core”. Were it not important, it wouldn’t have such an important sounding name! And, no, it’s not called “the core” based on its location in your body. It could have just as easily been called, “The middle part,” but that doesn’t sound particularly important, does it?
As reported by the Mayo Clinic, there are many reasons why you should strengthen your core muscles. Your core helps with balance and stability, and makes it easier to do everything from reaching the top shelf of your cabinet to tying your shoe, and those are examples the Mayo Clinic chose -- one of the most respected medical establishments in the world! If you’ve ever heard someone say, “I pulled my back tying my shoe,” then there’s a good chance that happened because they had a weak core!
Strength training helps with endurance based exercises.
Self answers the question of, "How much does strength training really increase metabolism?" Turns out, not so much! Yes, your basal metabolic rate (BMR) goes up the more muscle mass you have (muscle burns six calories per pound whereas fat burns two calories per pound). It’s negligible sum! Similarly, strength training elevates your post-workout metabolism thanks to a process called excess postexercise oxygen consumption (EPOC). Also known as the "after burn effect", your EPOC is the amount of energy and oxygen it takes your body to recover after you work out. But, again, the increase in your EPOC after strength training is negligible. Where strength training does make a big impact is how long you can perform endurance based exercises. The NIH studied the effect of strength training on performance in endurance athletes, discovering that it can lead to, "improved economy, muscle power, and performance." An increase in BMR, EPOC, and your cardio? Now that adds up!
Strength training helps improve your mood.
The NIH found that resistance training is associated with improved mood in healthy older adults.And these were not physically active adults! That means you’ll feel better doing keto on a 9 to 5 while also strength training three times a week than if you did keto alone. That’s a big deal considering how many downers there are in this world. I’m not going to list them right now, though, because that’s a trap! Here’s a life hack for you: if someone tells you they’re in a bad mood don’t start listing reasons for why they might be in a bad mood. You’re only going to make them feel worse!
Strength training makes illnesses more manageable.
As catalogued by Nerd Fitness, “Strength training has also been proven to help manage and improve the quality of life for people with Arthritis, Osteoporosis, Parkinson’s Disease, Down Syndrome, Lymphedema, fibromyalgia, who have recently had a stroke, have had a spinal cord injury, cancer survivors and clinical depression.” And, as reported by WebMD, the American Heart Association says that strength training helps people with heart disease and poor blood pressure as well. That list of conditions is long enough that you’re likely to have one of these conditions! Good thing you’ve got an improved mood from doing keto. Otherwise that’d be a hard pill to swallow. Oh, you’re not doing keto yet? You gotta! It helps you lose weight faster, and improves your focus, mood, and energy levels. Plus, you’ll have something to talk about if you ever run into one of the many celebrities who do keto.