Why One 45 Minutes Workout Is Enough For You

I don’t know of anyone who has gone to the gym, did his training and then started wondering if perhaps he did enough. I’m almost positive it happened to you too. The logic is simple, if you want to build muscle, you need to spend lots of time in the gym working out. A logic believed falsely by the majority of people.

Even Arnold himself has bragged about spending endless hours at a time in the gym and training intense every day. And it’s not that difficult to see why a lot of people buy that logic. In the regular workforce, for example, we give credit to those who work overtime during the week or continue working on the weekends. However, that doesn’t mean that these people are fully productive throughout their work days.

Following that logic, the general assumption is that if you want to gain muscle mass you need to train for longer periods of time. However, that logic does not apply to our bodies. They simply don’t work that way. On the contrary, there is actually a huge amount of research supporting the notion that long training sessions can do you more harm than good.

In this article, we will examine the reasons why you should keep your workouts short.

How long should you train?

Numerous studies have already examined people’s response to workouts of different durations. One study has shown that when the duration exceeded more than 45 minutes the levels of testosterone started plummeting and the levels of cortisol increased. In case you didn’t know, cortisol is a hormone released in response to stressful situations and causes the body to store fat and wastes muscle mass.

Now, in light of everything written above, it’s safe to conclude that if you train for over an hour, you will kill your testosterone levels which are vital to building muscle mass and getting lean and you won’t see any meaningful results. The opposite can happen actually and you can lose muscle mass due to insufficient recovery. That’s why it is essential to limit your training sessions to 45 minutes, thus optimizing your hormone levels.

Why is testosterone so important?

Testosterone is the male hormone and is the main hormone in charge of building muscle and recovering after training. What most people fail to realize is that muscles actually grow during recovery, not when they’re in the gym and lifting weights. They assume this because of the pump they are getting during their workout making them look bigger, which is actually just blood filling the muscles and it subsides after a while.

This temporary change should not be sought over the permanent one that comes when you’re not in the gym while your body is busy repairing the muscle tissues after a hard workout. When you start training your body releases large amounts of testosterone so that it can give you the energy to endure the workout and the ability to recover from it. Because your body responds quickly, 45 minutes should be all you would need to get yourself into the optimal zone.

The benefits of having high testosterone

I am sure you’ve experienced the incredible rush of energy you get after you’ve finished an intense and hard workout. That’s because testosterone levels are rising in your body and are manifesting themselves in you feeling stronger, bigger and confident. Simply said, you feel like an alpha male. If you already have low testosterone levels you could be just wasting your time in the gym because they won’t be enough to support the growth of additional muscle tissue.

READ: How Higher Testosterone Levels can Improve Your Sex Life

Even though resistance training is one of the ways to increase testosterone levels, there are other alternatives and considering the benefits they offer you’d be crazy not to try them out. One of these alternatives is taking a testosterone booster supplement. These products have ingredients in them that have been proven to increase testosterone levels in your body. In order to get the best results, you should always look for the high-quality products, or you can end up with something totally useless.

Written by Valentin Bosioc

Valentin Bosioc - wellness specialist, certified personal trainer, certified fitness instructor, celebrity trainer, Musclemania Champion, Ninja Warrior Semifinalist, world wide motivator!


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  1. Training 45 minutes including cardio?? I train for 5 to six exercise within45 minutes then I take 20 minutes for cardio…is it good??

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