So you want to get stronger, leaner, fitter and just plain feel fantastic? Here are some quick tips to help you achieve your workout goals:
1. Cut your workout time down to 30-45 minutes.
Although it is natural to think that getting a lot out of your workouts means spending hours at the gym, it is simply not true. After 30-45 minutes of intense training, the benefits of exercise decline as testosterone (the body’s hormone that helps you to build muscle and burn fat) levels decrease with long term activity.
The length, intensity and frequency to which you exercise will largely impact the levels of testosterone flowing in your body. Testosterone levels increase the most with short, intense bursts of exercise. Good examples of this are sprinting and weight lifting.
Testosterone levels decrease, on the other hand, with prolonged activity especially that of extended exercise sessions or endurance training. While endurance training, testosterone is largely needed to preserve muscle mass but overly frequent and or extended endurance training does not allow for muscle repair and recovery which can result in damage to the tissue.
Studies show that testosterone levels will gradually rise with exercise for about 45 minutes. After this time, the body’s stress hormone cortisol will begin to increase and testosterone levels will have to decline as they both cannot be high at the same time. Thus making it hard to build muscle and burn fat. Overall, if you are really pushing yourself, you will be maxed out by 45 minutes.
2. Ease into it.
Okay, so it’s been awhile – one month or maybe 20 years since your last workout. Regardless, you will want to ease into it to give your body a chance to adjust in order to avoid burnout and injury. Taking more rest days in between your workouts initially will ensure you are fully recovered and ready to keep going.
3. Be accountable.
Whether it's a fitness class, motivating friend or a personal trainer, set yourself up for success by having someone to be accountable to. With busy, hectic schedules of our modern day lifestyles, it can become all too easy to skip your workout without a big enough reason not to.