The short answer is- as long as it takes to burn the calories.
See, people defeat themselves by first putting a time limit of an activity that is supposed to help them lose weight. Many people believe that working out more than 40 min at a time is not healthy for the body. They act as if after 40 minutes they are are going to collapse like the marathoner at the finish line years ago at the Olympics after wandering into the stadium like a drunk. All the excuses are bullshit- “you’ll have no more blood sugar, lactic acid buildup will take effect, you will lose form, the body can’t handle it, etc, etc.”
Lets be honest here. Most people have never pushed themselves to the point of breaking.
I constantly read articles and trainers repeating that you should work out anywhere around 40-45 minutes but definitely no more than 60 minutes at a time. I used to believe the same thing. I even talk about it in my recent book, which I will tell you now, I no longer believe this to be true. Why limit your time spent in the gym when its energy output we’re concerned with?
The old thinking is flawed.
Think about this. So, its okay to sit for 8 hours a day at work but god forbid you pass the 40 min mark on the day you are in the gym? How does that make sense? You can consume popcorn, soda and candy sitting, jacking up your sugar intake while doing nothing through a 2 hour movie but no, don’t train more than an hour bro! You can stare at a computer screen for 12 hours of your day or watch endless TV but like 40 mins is enough!”
It’s not if you want to make progress. Endurance athletes do long training all the time. Teams do long training all the time. The body is capable of going 10x , 20x more than your mind thinks it can. This has been proven over and over again.
Anyone I’ve seen that has experienced significant changes didn’t do it with a ’20 minutes a day’ approach. If your goal is to lose weight (lose bodyfat) then your number one component to focus on is calories burned. If your goal is hypertrophy, you need to put in the time to break down the muscle fiber so it grows. That’s why it takes 2 hours in the gym for body builders to train.
You need to burn 3,500 calories to lose a pound of fat. If you are going to the gym 3X a week, you should not be leaving the gym until you have expended 1200 or more calories during your workout.
If you go 4x or more then this lowers per session but the thought of being in the gym more than that seems unnecessary. Why do in six what can be done in three?
That’s the equation. Burn those calories each time, keep your diet clean all week with chix, broccoli, rice, eggs, tuna, steak, cottage cheese, apples and bananas, plenty of butter and a gallon of distilled water a day and you will lose weight easily.
Buy a heart rate monitor if you haven’t already.Training without one is like shooting at a target with a blindfold on.
The HR monitor will track your calories expenditure and total out the kCal for your session. It is the most important tool to have in your program.
You won’t collapse on the floor from exhaustion or because you worked out on an empty stomach. If you have low blood sugar issues, then you need to dial that in first through diet. You have most likely been eating foods high in fructose corn syrup most of your life and have messed up your body’s ability to regulate blood sugar.
Sometimes it will only take an hour and a half, sometimes two hours. It depends on what you’re doing.
Resistance training followed by running, biking, swimming or stair climbing will get you there.
*********Don’t leave the gym until you’ve burned 1200 calories or more!**********
It may sound boring or too long to do. If that is your excuse then there is no reason to wonder why you don’t have the body you want. You can dream about it or be about it.
I recently published a book about how to deconstruct and rebuild your life in order to have better choice and true freedom.