training

How Long Should a Workout Last?

How-To

I get this question a lot.

I am never entirely sure how to answer it because I am not ever entirely sure that the person asking the question even knows what they are asking.

That was a mouthful.

Do you know what I mean though?

A training session doesn’t have to carry a time limit.  However long it takes to get the work done is how long it will take for you to train for that particular day.

I had a question from a friend who read my most recent blog post where I stated, “eat clean and you won’t have to workout 6-8hrs per week”.  I meant that statement.  I will never deny that eating is the foundation of a body recomposition program.  What you put in your mouth determines what you look like, and too some extent, how much of what you put into your mouth.

If you eat like shit, you are going to look like shit.  Sorry, but that is the truth.  The truth hurts sometimes.

Now that I am off of my nutrition tangent, let’s get back to how long a workout should last.  I advocated a shorter workout duration daily because most people will either:

a)  Lose interest if the workouts take to much of their day.

b)  Don’t have the time (so they think) to commit 6-8 hours per week to physical activity.

c)  Waste less time spacing out in the gym.

The interesting thing about “b” is that somehow people can find 12-18hrs (or more) per week to plant their ass in front of the TV and watch ridiculous reality TV shows while eating toxic processed food.  It truly is the evolution of man (and women).

But, I can ask these people what is consuming so much of their time and they will fight to the bitter end to justify every second of that reality TV watching.  That is a tough battle for a trainer to be in my friends.  That is another situation where the truth needs to be told, and the truth often hurts.

So, I have managed to evade the title of this post until now…

How long should a workout last?

Well, in my opinion, it is dependent on the person, their goals and timeline, but I really think that 30-45min is the sweet spot.  My general training template calls for 60min exactly, but I still feel like that it too much for most people.  And by too much I mean that they will view that 60min as “too much” of a time commitment to get themselves fit and feeling better.

So, when I tell someone they can train hard for 30-45min 3-4 days per week, it is a lot more appetizing to them.

But, I always tell folks that if you are going to shoot for the 30min mark, you are going to be sacrificing some valuable components of a complete training program.  You see, training is about a lot more than just looking good.  It is completely possible to walk around at 5% body fat with ripped six-pack abs yet be completed unbalanced with chronic pain and a ticking time bomb for a massive training injury (I will touch on this in my book).  A lot of injuries are preventable with a proactive approach to life and more specifically training.

I believe this down to my core.

I know what I am up against.  People aren’t going to change, so sometimes it is necessary to meet in the middle.  I am willing to do that assuming a person is willing to put forth one hell of an effort in their training and in their eating.

It’s crazy.  Most of us walk the fine line between having a body we can be proud of and one that we are ashamed of, yet most choose to go the unhealthy route until it is too late.  The statistics don’t lie, we have never been as unhealthy as we are now.

Time for a change I suppose.

—->  Here is my real issue with devoting less time to the daily workout…

20 Minute Workout: “Country Jam” Training

20 minute Workouts, Bodyweight Workouts

In honor of our local Country Music festival here in Eau Claire, WI, I decided that I would throw together a workout.

The template for designing a crazy effective workout is simple.

My rule has always been… Keep it simple.

Simple means big bang movements using minimal equipment while closely considering loading (weight), rest period(s) and total time of workout.

Avoid complexity at all costs.   Complicating a workout with fancy technical lifts only moves the risk versus reward pendulum deep into the RISK category.

I equate HIGH RISK with HIGH INJURY.

Enough babbling, start training.

 

Give this a go…

 

Country Jam Training

The Details…

—> Time:  14-20 minutes

—> Work-set:  2 minutes

—>  Rest:  Remaining time after work is completed

—>Rounds:  7-10

—>Equipment:  Bodyweight + Suspension Trainer, Gymboss interval timer or equivalent

 

Procedure:

15 Push Ups

30 Mountain Climbers

15 Squats

30 Jumping Jacks

15 Full Burpees or 15 Inverted Rows (if you have a suspension trainer)

 

*  Complete full reps of each movement for the set amount of reps.  Pay attention to full range of motion and technical perfection.  Your rest period is determined by the speed with which you complete the final rep of burpee.  Rest begins then.  Each round starts at the top of EVERY 2nd minute.

An example of what I am desc is seen below:

Minute 20… Start set

Minute 18… Start 2nd set

Minute 16… Start 3rd set

Minute 14… Start 4th set

… and so on.

 

Customize the workout to your training level…

  • Beginners/Intermediate:  Start with 5-7 rounds of this (10min-14min total work)

—–>  If it is easy, add more rounds of work.

  • Advanced:  Go for the full 10 rounds (20min) and don’t look back.

—–>  If it is easy, add load to the movements or add rounds (12-14rounds… 24-28 minutes)

 

Did you get your heart rate monitor yet?

Don’t underestimate the power of a bodyweight workout.  No excuses, just get the work done and get on with your day.

Remember the equation:

 Intense physical exertion + clean eating = Ramped up fat loss

See you soon… let me know how it goes…

 

*****  Did you see this girl?  She knows how to put a kink in the obesity hose*****

A 10 Minute Non-Traditional Treadmill Workout

10 minute Workouts, 15 minute Workouts

If I absolutely had no choice but to run on a treadmill, which I have been forced to do before, I have a plan.

But there are some important things I would do before, rather than just jumping on cold.  They are:

1)  I would self massage using a foam roll and lacrosse ball on my feet thoroughly.

2)  I would work my corrective exercise and pre-hab

3)  I would mobilize the hell out of my joints to deliver nutrients.

4)  I would turn on (activate) on musculature that will be engaged in my running efforts.

5)  I would work through a series of dynamically oriented stretches.

6)  I would make sure my inexpensive heart rate monitor is properly placed around my torso and the watch is reading the signal clearly.

7)  I would begin at  a slow running pace focusing on arm swing, breathing and smooth strides.

8)  I would begin jogging on the treadmill, progressively increasing the speed of the treadmill until I reached about 80-85% of my max run speed (about 5 min), then I would step off and get ready for the following workout…

 

Heart Rate Based Treadmill Conditioning:

Details/Rules

  • Set the treadmill at speed and incline that requires a full stride (7.5-9.5mph @ 2.0-8.0 incline)
  • I prefer increasing incline over speed.  Reason? Increased heart rate and forced knee drive and emphasis on arm mechanics.
  • Practice stepping off a couple of times, face plants are hurt and are embarrassing.
  • Get a heart rate monitor. I use the Polar FS1, the most simple/inexpensive model they make.
  • Stay tall when you sprint.  Core engaged and vertically tall.
  • “Cheek to cheek” on arm swing (butt cheek to face cheek).

 

Procedure

*  Complete 8-15 rounds depending on your current conditioning & peri-workout fatigue level.

  • Sprint 30 seconds.
  • Step off and rest until your heart rate recovers to 130 bpm (beats per minute).
  • Sprint 30 seconds.
  • Step off and rest until your heart rate recovers to 130 bpm (beats per minute).
  • etc…

Why so much emphasis on heart rate?

Let your heart rate monitor, your body’s natural physiology, tell you when you are ready to go again.

How hard are you working?  Let your heart rate monitor tell you.

 

A few words on treadmills…

I have to admit that I am not completely anti-treadmill.

What bothers me about treadmills is that they remind me of hamster wheels, and people use them like hamster wheels.  Same workout, same speed, same incline, same distance, same music, reading the same magazine… Same same same.  “Same” is the enemy of progress.  Trust that.

image credit: movnat

 

Also, recognize that there is an incredible difference between:

1)  Running on a treadmill where you are simply keeping up with the speed of the belt and

2)  Running on a real world landscape where you are having to put true force into the ground to create movement.

If it is nice outside, and right now it is, get your ass outside and perform a similar workout.

If you do head outside, be prepared for the intensity to be jacked up ten-fold if you are shooting for the same structured workout as I described above.  Real world sprinting is fatiguing, especially when organized as a timed effort combined shorter than normal rest periods.

 

Is aerobic training bad?

There is nothing wrong with aerobic training assuming you are progressing, moving toward your goals and avoiding overuse injuries.

But why not challenge yourself a bit, melt some fat, preserve the lean healthy tissue you worked so hard to develop, and increase aerobic AND anaerobic pathways all in one shot?

Did I mention how time effective this type of training is?

Here is a great visual depiction to support my case…

 

What is so non-traditional about my workout you ask?

Well traditionally, a)  Most people don’t use heart rate monitors (they guess) and b)  Most people coast or “relax” on the hamster wheel for a few miles for a light sweat.

That being said, my workout is non-traditional.  I am asking you to let your heart be your rest/work indicator along with requesting that you put forth an effort that is unfathomable for a lot of the population.

 

See you soon…

 

Just getting warmed up.

 

(P.S. As an end thought… if you are able to read any book or magazine comfortably while training, you aren’t working nearly hard enough)

Video: Long Circuit Kettlebell Training for Fat Loss

10 minute Workouts, Kettlebell Training, Pure Fat Loss

I have to admit that the circuit in the video below has been adapted over the last few years to serve as a warm-up for me before my higher work capacity/short bout training sessions.

I use it for two reasons:

  • It gets my brain and eyes focused on what’s about to happen (hand to hand exchange helps this).
  • Physically, I warm-up every muscle in my body in one shot (after foam rolling/static/dynamic stretch)

In the video below, I am using my trusty 20kg kettlebell, that’s 44lbs for all of the Americans reading this.

 This is my warm-up bell, my hand to hand swing bell, and my long cycle snatch bell.

Initially, when I started kettlebell training it was all I could handle weight-wise.  That’s my indirect advice to you to start slow, and progressing at an your intelligent  pace.  Don’t “Hail Mary” your training or you may find yourself in the emergency room.

All in good time.

Enjoy the music…

The details:

  • 5 reps of all movements (keep it simple!).
  • All movement patterns must be addressed (with exception of upper extremity pulling).
  • Don’t put the kettlebell down until the circuit is complete.

A couple tips…

Tip #1:  Use a dry erase board to map out what movements you’ve programmed and what order you want to perform them.  This helps a lot.  Double clutching a 44lb kettlebell rarely has a positive end result.

Tip #2: Treadmills and ellipticals are $2,000 coat racks.  Sell your old useless fitness equipment and go buy some Lifeline kettlebells or PowerBlocks.

Have fun, tell me how it goes…

Coming soon:  Why single kettlebell/dumbbell training is where it’s at…

Kettlebell Training For Beginners

Kettlebell Training

In my 4 year training hiatus away from traditional gyms, I have learned a lot about strength and conditioning.

I’ve learned that fancy equipment is NOT a necessity, and that a small investment in large ROI (return on investment) tools like the kettlebell are well worth the money spent.

I was introduced to kettlebells through the internet.  Honestly, the first time that I ever witnessed a person swinging a kettlebell was on YouTube while in Detroit, MI.  I have to admit that I was stubborn in my training philosophy then, so I hated them.

“Another exercise fad! That’s insane and dangerous!”

I believe that to be my initial reaction that after watching the video clip.

Kettlebells weren’t a thought in my mind until a year after watching that clip.  What a mistake.

Perform Better and Gray Cook…

While attending a Perform Better conference in Chicago, I decided to listen in on Gray Cook’s seminar as he raved about the kettlebell’s versatility when it came to rehab, strength and power development.  Gray isn’t known for being a fat loss guru, but he made a point to touch on the effectiveness of kettlebell training for burning fat.

One point that Gray made was an experience that he had working with the Indianapolis Colts, having 260-320lb NFL athletes try and walk 50 yards with a 53lb (24kg) kettlebell held in full extension over their head.

Not one guy could do it.

Pound for pound, we are talking about some of the strongest athletes in the world.  Many of these guys can probably press 100+ pounds vertically, yet not one could overhead carry load half of that (53lb) for 50 yards?!?!

No shoulder stability.  Many of these guys were ticking time bombs for injury.  Very interesting.

After Gray’s seminar, I ventured over to the product display table where they had a 20kg kettlebell out for trainers to play around with.  As soon as I picked it up, I felt like I hadn’t trained in years.  The feel of it was so unique.

One short, awkward, off-balance kettlebell workout later that night in the hotel room and I  knew that there was something incredibly valuable about the kettlebell.  The rest is history.

Here are some reasons to love KB’s…

Kettlebell Design…

The weight of a kettlebell is off-center that of the handle, unlike a dumbbell where the weight is evenly distributed on either side of your hand grip.  First impressions after picking up the 20kg bell at the convention told me that I needed to give it a shot.  I purchased a 20kg kettlebell and my introduction to alternative training methods began.

Most of the kettlebells that I recommend purchasing as made of a cast iron mold.  Lifeline and Dragon Door are the two major players, with companies like Perform Better and Art of Strength having a market presence also.

You are going to find two different styles of kettlebell on the market today.

1)  The first is the competition kettlebell and looks like this:

2)  The second (and more common) kettlebell that you will often see is what is known as the “hardstyle” kettlebell.  This kettlebell design was used by the Russian’s to condition their military for years.  Pavel Psatsouline pioneered the kettlebell craze in the Western world in the early 2000’s, and his methods have since grown like wild-fire in popularity.

Here is what the “hardstyle” kettlebell looks like:

Flow…

The flow of kettelbell training is what makes it so addicting.  Virtually every movement in a kettlebell workout is completed in standing position, so transitioning from a 2-handed swing to a 1-handed swing to a 1-arm clean into a vertical press… is actually quite simple.  It’s all about grace and flow while maintaining enough muscular tension to move the bell through space.

Ground based training with constant transitions from movement to movement is total body in nature, and extremely fatiguing.  The indirect core training that occurs as a result of a vertically standing posture is one of the many perks of ground based training.  Muscles are called upon to contribute as they would in a real world situation.

This is functional training.  No gimmicks, just amazing real world carryover from the workout to life.

Relaxed-Tension…

Kettlebell training is a skill and an art.  Creating tension where it is needed yet remaining relaxed is something the is so non-traditional compared to traditional strength training methods.  Sure, you can perform the grunt lifts, but the balance of “relaxed-tension” is something to be marveled at with a kettlebell workout.  Martial artists have known the value of relaxed-tension for hundreds of years.

Relaxed-tension demonstrated in the Bottom’s Up Turkish Get Up

Basic movements, huge training effect…

Simplicity will trump everything with kettlebell training.  A steady diet of kettlebell swings, cleans, snatches, vertical presses, bent rows, reverse lunges, turkish get ups and carrying variations will keep you progressing for months both aesthetically and athletically.

Forget about fancy moves from the get go.  Train the foundational movement patterns listed above and you’ll develop strength while consistently decreasing your waist circumference.

A lot of people struggle with sticking to a training regimen because they get paralysis by analysis.  Men’s Health and their trivial information sends people in 10 different directions, which often times causes the tiring spinning effect in a training

Stick to the basics.

 

Stay tuned as I load this blog up with more videos and demonstrations.

Time to move more and sit less people.

Here is a two movement basic kettlebell workout that I still use to this day…

A Simple Bodyweight Based Workout

10 minute Workouts, 15 minute Workouts, 20 minute Workouts

Bodyweight training is effective as hell for fat loss.

Honestly, don’t underestimate it.

You can accomplish so much work in a very short amount of time using a simple bodyweight training only template.

The same rules apply for a bodyweight based training session:

  • NO crunches (micro-trauma to your spine!)
  • Multi-Joint Movements (Squats, hip hinge, upper press, upper pull, etc)
  • Limited or no rest periods (we want a training effect)
  • Keep the main thing, the main thing with bodyweight training.

Also, get away from fancy/complicated exercises.  I promise you that you won’t get any greater training effect out of fancy circus-like movements as opposed to basics.

Keep it simple and get it done.  I will show my cards early here in this post.

Here is a perfect workout for you in a pinch…

10 bodyweight squats

+

10 push ups

+ 

20 Jumping Jacks

+ 

10 Reverse Lunges

  • Rinse and repeat.
  • Complete as many rounds as possible in 10 minutes, 15 minutes or a 20 minute time limit.
  • Transition from movement to movement WITHOUT REST for the duration of the time limit that you choose (10min, 15min, 20min)
  • This is an timed based AMAP (as many as possible) workout
  • Start slow, this may crush you harder than you think.

I spent a number of months using strictly bodyweight training for fat loss when I lived in my apartment.

I got an incredible training effect from the workouts that I designed.  Some were more “flowing” than others.

These days, I use the exact workout listed above for 2-3 rounds before my kettlebell/suspension trainer fusion workouts.  I can activate a large amount of musculature rather quickly and safely, increase core temperature and blood flow to joints, grease the groove on fundamental movement patterns all while preparing myself mentally for the work about to be done.

The downside is that bodyweight training has it’s limits with regard to progression.  Like anything you cannot perform the same workout over and over and expect to see results.  Adaptation will occur and something about the workout/program will have to be tweaked.

Did you notice anything else about the workout above?

No pulling movements.  If you don’t have a bar of some kind or some straps, awesomely big bang movements such as chin ups/pull ups and inverted rows are a no go.  Some people say, “Use chairs for inverted rows”.  That advice is a stretch and quite frankly chairs for inverted rows were unstable as hell when I last tried it.

What I have found is that for the biggest return on your time investment, any tweaking that is done is most commonly got to be an increase in loading.

What do I mean by loading?

Meaning you have to add weight of som kind, either in the form of a weight vest or external loading with any number of training tools (dumbbells, kettlebells, barbells, etc) to continue to see accelerated fat loss, strength gains, etc.

The body adapts quickly to physical exertion.  Be aware of this if you are frustrated with your current regimen…

Have you changed anything lately?  Chances are you probably have not.

Bodyweight training isn’t the end all be all, but it is a refreshing change from the gym, it’s free, can be performed anywhere and can be progressed or dialed back very easily based on your training level.

Give it a go.

Tell me what you think in the comments section…

More to come… Just warming up here… 🙂