I’ve read my fair share of health and nutrition books, and I have to say, I often feel tricked by their titles. Most of them promise broad insights into healthy living, but as I flip through the pages, I find they’re really just pushing a specific diet or workout plan. Some books focus on the Mediterranean diet, others on the carnivore or Paleo diets, and in fitness, many emphasize cardio exercises. The Resistance Training Revolution by Sal Di Stefano, as its title clearly suggests, it focuses on the benefits of resistance training for better health—and this time, the book delivers exactly what it promises.
From my experience, getting into resistance training can be daunting for beginners. Gym memberships can be pricey, and even after signing up, many of us have no clue how to use all the complicated equipment. Hiring a personal trainer is an extra cost that not everyone can afford. But The Resistance Training Revolution breaks down these barriers. It’s a fantastic guide not just for beginners but also for those who are at an intermediate or advanced level in resistance training.
One of the standout features of The Resistance Training Revolution is its comprehensive 9-week full-body resistance training program, which offers practical tips, detailed illustrations for proper technique, clear guidance on sets and reps, and even mental fitness strategies. Another aspect I appreciate is the section on setting up a home gym. I believe this is helpful for everyone, even for those who have been going to the gym for years, as it clarifies which equipment is worth investing in to maximize workouts at home. Beyond fitness, I appreciate that the book also covers nutrition, promoting intuitive eating over rigid dieting, which is a much more sustainable approach in the long run.
While the primary focus of this book is on resistance training, it does not completely dismiss other forms of exercise like cardio. Stefano acknowledges that cardio has its benefits, stating, “I’m not saying you should never do cardio; it does have its health benefits.” However, some statements, such as “But that won’t happen unless you kiss your treadmill (and other cardio stuff) good-bye,” might be misleading if taken out of context. These comments could suggest to some readers that they should avoid cardio altogether, which might not be the intended message. It’s important to understand that the book is promoting a balanced approach to fitness, where resistance training is the main focus but not the only type of exercise that matters.
However, like any book, it’s important to read with a critical mind and remember that no single approach works for everyone. It’s beneficial to explore a range of books on fitness and health to gather different perspectives and find what works best for you.
This book is a great addition to any fitness enthusiast’s library, especially for those who are interested in resistance training and want practical guidance on how to incorporate it into their daily routine. But it’s also a reminder that staying healthy involves finding a balance that suits your personal preferences and lifestyle for long-term sustainability.
Summary
Cardio Makes You Fat
The idea that cardio is the best way to lose fat is often misunderstood. For most of human history, up until about 12,000 years ago, humans lived as hunter-gatherers. They didn’t burn a lot of calories from constant movement like walking or running because their bodies became very efficient at using the few calories they had. Our ancestors’ bodies (and ours today) learned to burn fewer calories to survive on limited food.
On the contrary, modern life is quite the opposite: it’s busy but mostly inactive, and food is everywhere—easy to access and often highly processed and delicious. This makes gaining weight easy and losing it much harder. So, what should we do to manage our weight in today’s world? The key is boosting metabolism, but that won’t happen if you rely heavily on cardio exercises like running on a treadmill.
How Cardio Affects Metabolism
Cardio exercises can actually slow down your metabolism. This is because cardio makes the body more efficient at conserving energy, which isn’t necessarily a good thing. In ancient times, this was helpful for survival when food was scarce. But in today’s world, where food is abundant and often unhealthy, a slower metabolism can make it harder to lose fat.
The body adapts to regular cardio by becoming better at conserving calories, often by reducing muscle mass—your primary calorie-burning tissue. This process, called metabolic adaptation, slows down your metabolism, making fat loss more difficult. So, while cardio can help with fitness, it can also make your body better at storing calories and burning fewer of them over time.
The Downsides of a Slower Metabolism
When your metabolism slows, your body clings to fat, leading to a “soft” appearance, regardless of how much weight you lose. If cardio is your main form of exercise, it might not lead to the toned body you’re aiming for. Instead, you want to reduce body fat and increase muscle mass, which cardio alone does not accomplish.
Benefits and Limits of Cardio
Cardio does have its benefits: 30-minute sessions a few times a week or long walks can be great for your health. Cardio strengthens your heart, increases lung capacity, helps regulate blood pressure, boosts mood with endorphins, and reduces stress. However, it’s crucial not to overdo it. Too much cardio without balancing it with strength training can lead to health problems and a slower metabolism.
Hidden Risks of Cardio
Excessive cardio can have several downsides:
- Heart Issues: Intense cardio can increase the risk of developing coronary artery calcium (CAC), which is a predictor of heart disease.
- Longevity Concerns: Studies show that excessive jogging might increase the risk of early death compared to light jogging.
- Repetitive Stress Injuries: Overdoing certain types of cardio can lead to injuries in your joints, like knees, hips, and lower back, or cause shoulder problems in swimmers and cyclists.
- Low Energy: Too much cardio can leave you exhausted, especially if combined with other life stressors.
Why Resistance Exercise is Better
Muscle is a metabolically active tissue, meaning it burns calories just to maintain itself. If your body doesn’t need muscle, it will lose it to conserve energy. Resistance exercises, such as weight lifting or strength training, help preserve and build muscle, which keeps your metabolism high.
How Resistance Exercise Works
Resistance exercise works by:
- Strengthening Your Nervous System: It trains your nervous system to activate muscles more efficiently, making you stronger and more stable.
- Building Muscle: Resistance exercises signal your body to grow larger, stronger muscles, which burn more calories even at rest.
Benefits of Resistance Exercise
- Boosts Metabolism and Burns Fat: More muscle increases calorie burning, even when you’re not active. This is especially useful in today’s world where food is easy to come by.
- Strengthens Bones: Resistance training makes your bones denser and stronger by stressing them, which stimulates bone growth.
- Balances Hormones: It helps regulate hormones like growth hormone, testosterone, estrogen, and insulin, all of which play key roles in metabolism, muscle growth, fat loss, and overall health.
- Improves Mobility: It enhances your ability to move through full ranges of motion with strength and control, which flexibility alone does not provide.
- Reduces Pain: Strengthening muscles through resistance training can help correct poor movement patterns and reduce pain, such as lower back pain.
- Enhances Cognition and Mood: Exercise boosts brain health and reduces rates of cognitive decline and mood disorders like depression and anxiety.
Special Benefits of Resistance Training for Women
Resistance training can be particularly beneficial for women by boosting metabolism, reducing body fat, increasing bone mass to prevent osteoporosis, and balancing fluctuating hormones.
Postpartum Benefits of Resistance Training
Resistance exercise is especially helpful for new mothers dealing with postpartum issues:
- Saves Time: Just 90 minutes a week can yield significant benefits.
- Eases Joint Pain: Helps alleviate joint pain caused by hormonal changes during pregnancy.
- Shapes the Body: Helps burn fat and improve body image, which can ease postpartum depression.
- Balances Hormones: Regulates hormones that help manage emotions, increase energy, and reduce stress.
Resistance Exercise and Heart Health
Resistance training also benefits the heart by lowering blood pressure, reducing cholesterol, decreasing harmful fat around the heart, and improving sleep quality, all of which contribute to better heart health.
Discipline Over Motivation
Ultimately, achieving fitness goals comes down to discipline rather than motivation. Motivation is fleeting, but discipline is a skill you can develop. Setting realistic and attainable goals will help you stay consistent and committed to a healthier lifestyle.
Author: Sal Di Stefano
Publication date: 27 April 2021
Number of pages: 304 pages
