đź’Ş Why Core Strength Matters More Than Just For Aesthetics

PLUS: The benefits of a “deload” week in your training

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Michael Pender & Ryan Engel
October 28, 2024

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TODAY’S LEVEL UP:

  • Coach’s Corner: Why core strength matters more than just for aesthetics

  • Did You Know?: The benefits of a “deload” week in your training

  • Question from Our Readers: Should I do cardio before or after strength training?

  • Fit Trivia: Which actor went through Navy SEAL training to prepare for a high-stakes role?

Why Core Strength Matters More Than Just for Aesthetics

Most people associate a strong core with six-pack abs, but core strength goes far beyond looks. Here’s why building a strong core is crucial, especially as you get older:

  • Improved Stability and Balance: Your core supports nearly every movement you make, from bending over to pick something up to maintaining balance on uneven surfaces. A strong core can help prevent falls and injuries.

  • Better Posture and Reduced Back Pain: Strengthening your core helps you maintain good posture, which reduces strain on your spine and helps alleviate lower back pain—an issue many people over 40 face.

  • Enhanced Athletic Performance: Whether you’re lifting weights, playing sports, or just moving throughout the day, a strong core improves your power and endurance, giving you more control and reducing your risk of injury.

Incorporate exercises like planks, bird-dogs, and Russian twists into your routine to keep your core strong and functional.

FROM RYAN’S DESK

No one’s giving out strength for free. It’s earned with sweat, grit, and the refusal to back down. Be the man who digs deep and fights for every gain. That’s what separates the tough from the weak.

Did You Know?:

The Benefits of a “Deload” Week in Your Training

A “deload” week, where you intentionally reduce the intensity of your workouts, can do wonders for long-term progress. Here’s why a lighter week every 6-8 weeks can keep you on track:

  • Gives Muscles Time to Recover: Taking a break from heavy lifting allows your muscles and nervous system to recover fully, helping you come back stronger and more resilient.

  • Reduces Risk of Injury: Constantly pushing hard without a break can lead to overuse injuries. A deload week helps prevent this, allowing your body to heal and reset.

  • Avoids Burnout: Mentally, a deload week can recharge your motivation and prevent burnout, so you’re ready to hit the gym with full energy when you return.

During a deload, focus on lower-intensity exercises, stretching, and mobility work to keep your body active while giving it a much-needed break.

Question from Our Readers:

“Is it better to do cardio before or after strength training?”

  • Paul, 49, Engineer, from New York, NY

Great question, Paul! The order of cardio and strength training can impact your performance and results, so here’s what to consider:

  • If Muscle Growth or Strength is Your Priority: Do cardio after strength training. Starting with weights ensures you have the energy to lift heavier and maintain good form, which helps maximize muscle growth and strength gains.

  • If Cardio Endurance is Your Goal: Do cardio first. If you’re training for a race or trying to improve your stamina, start with cardio when your energy levels are highest.

  • For Overall Fitness: You can alternate days or split your workouts, doing cardio and strength on different days or at separate times (morning/evening) to get the best of both worlds without compromising performance.

In general, aligning your workout order with your primary fitness goal will give you the best results.

Fit Trivia: Which actor went through Navy SEAL training to prepare for a high-stakes role?

Answer: Bradley Cooper! For his role as Chris Kyle in American Sniper, Cooper trained with Navy SEALs, adopting their intense training routines and gaining significant muscle mass to portray the legendary sniper authentically.

Ryan Engel, Intl. Fat Loss Coach

Ryan is a leading fitness coach and one of the most known professionals in the space.

He specializes in Body Recomposition and visual body aesthetics and has reached millions worldwide with his powerful messaging. He brings a unique, non-nonsense, yet sophisticated approach to body change.

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Publisher: Ryan Engel

Editor: Michael Pender

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