March 2023 - MartyStrength

5 Forgotten Factors Strength Training Improves Fat Loss

Are you trying to lose fat but feel like you’ve hit a plateau? Are you tired of doing endless cardio and restrictive diets with little progress to show for it? If so, it may be time to incorporate strength training into your routine.

Strength training is often overlooked when it comes to fat loss, but it can actually be a powerful tool to help you achieve your goals. Here are five forgotten factors that highlight how strength training can improve your fat loss efforts:

1    Increased Metabolism: Strength training can increase your resting metabolic rate, which means you’ll burn more calories even when you’re not working out.

2    Muscle Retention: When you lose weight, you typically lose both fat and muscle. Strength training helps to preserve muscle mass, which is important for maintaining a healthy metabolism.

3    Improved Insulin Sensitivity: Strength training can improve your body’s ability to use insulin, which can help regulate blood sugar levels and prevent excess fat storage.

4    Hormone Balance: Strength training can help balance hormones like testosterone and estrogen, which can affect fat loss and muscle gain.

5    Increased Energy Expenditure: Strength training requires more energy than cardio alone, which means you’ll burn more calories during your workouts.

Incorporating strength training into your routine doesn’t mean you have to start lifting heavy weights right away. Bodyweight exercises, resistance bands, and light dumbbells can all be effective tools for building strength and improving fat loss.

So, if you’re ready to take your fat loss efforts to the next level, consider adding some strength training to your routine. Your body will thank you for it!
Best regards,
– Marty

Why Sleep is Vital to Achieving Your Fitness Goals

Hey there! I wanted to talk to you about something that I feel is often overlooked when it comes to achieving fitness goals – sleep!

I know it might seem obvious that getting enough sleep is important, but did you know that it plays a huge role in muscle gain, fat loss, and recovery? When you work out, your muscles go through tiny tears that need to repair and grow stronger during rest periods.

But did you know that this growth process mainly occurs during deep sleep? So if you’re not getting enough sleep, you’re making it harder for your body to repair and grow muscle tissue, which can slow down your progress toward your fitness goals.

Sleep also impacts fat loss. Studies have shown that people who get enough sleep tend to lose more fat than those who don’t. Lack of sleep increases the hormone cortisol, which stimulates fat storage. Plus, not getting enough sleep can make you more likely to crave high-calorie foods, which can throw your weight loss efforts out of whack.

Lastly, sleep is crucial for recovery. Your body needs time to recover from physical stress. During sleep, your body repairs damaged tissues and replenishes energy stores. Without adequate sleep, you won’t recover correctly, which could lead to decreased performance, increased risk of injury, and slower progress in achieving your fitness goals.

Sleep should be a top priority in your fitness routine. It’s not just about hitting the gym or eating healthy. Getting enough quality sleep is just as important for reaching your fitness goals and overall health. If you’re having trouble getting enough sleep, try creating a bedtime routine that promotes relaxation, avoiding caffeine and alcohol before bed, and limiting screen time in the hours leading up to sleep.

With these changes, you can improve your sleep and achieve your fitness goals more effectively. Remember, it’s not just about what you do in the gym or the kitchen, but also what you do in bed that counts towards your fitness success.

Talk soon,

Coach Marty

"I would highly recommend training with Marty both on and off the ice if you are seriously considering playing at a high level of hockey, for a long time."

Tyler Graovac

"Marty has been a big influence on my overall development as a hockey player. His on-ice skill sessions helped to improve my speed and power. Marty’s office sessions were extremely detailed and hockey specific. Marty also assisted in recommending an effective diet program for me. His personable nature made working hard enjoyable."

Scott Wilson

"Andrew Martin is both a role model and a friend. I began training with him when I was 16, and his attention to the individual athlete’s needs was evident right from the start. Working with him on a day-to-day basis has allowed me to both develop personal goals and push my limits. My workouts, in combination with the emphasis he places on healthy living and proper nutrition, have been exponential in terms of yielding the results I wish to see."

Scott Wedgewood