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Ask Kat: What Is The Ideal Workout Length?

Read time: 2-3 minutes

Here’s a tip: if your workouts area leaving you so wiped that you can barely make it through the rest of the day, then something’s not right. Duh, I know. But it amazes me how often I speak with people who continue to push themselves to do everything they ‘should’ be doing in the gym despite feeling exhausted before they even start and absolutely shattered afterwards. I definitely ‘get’ the mental boost that pushing yourself can generate, but if the physical crash takes over before you can really enjoy feeling good about yourself – and if you’re not really feeling the results you think you should be – then is it really worth it?

life, stress, cortisol?

Perhaps, in some of these cases, nutrition or external work/life stress is an issue (likely for most people I think!), but it could be that your approach to exercise is just a little OTT. And if that’s the case then it could even be doing you more harm than good – you have heard of cortisol, right? You know, that hormone that’s oh so useful for mobilising you in times of sudden stress, but oh so detrimental (fat gain, inflammation, depression anyone?) when you have a constant stream of the stuff filtering through your blood? If the following scenario rings any bells at all for you, then it may be time to focus on a little more quality and a little less quantity in your workouts. Trust me – you really don’t need both.

ask kat: how can I feel great post-workout

Reader: How tired should I be post-work out?  Often after a big workout of weights (1 and half hours) with a little HIIT, I find myself completely exhausted for the rest of the day.  I get a sense of satisfaction from it, but I’m not sure if that means I’m training too hard or just sufficient.

Kat: Do you mean 1.5 hours including HIIT or just weights?

Reader: 1.5 hours of weights – working upper body and then lower body in succession to get heart rate up (e.g. squats/lunges and then assisted pull-ups). This includes only 10 minutes of actual HIIT (e.g. burpies, 20 seconds on/20 seconds off on bike).

Kat: Hmmm … I would say it’s too long either way. Maximum for weights should be 60 minutes; ideally 45-50 … after that you just elevate cortisol (stress and fat storage hormone), and there are no ongoing benefits hormonally in terms of increasing lean muscle or burning fat. Are you following a structured program for your weights? What are your rest times and tempos? Are you refueling properly after training and eating before training? These are all important considerations as well.

Reader: Okay, thanks for that tip on shortening the workout.  I didn’t realise that I could elevate cortisol even with a weight-based workout.  I went for 45 minutes today and it felt much better. Cheers!

cortisol, training, and you

It’s interesting that this reader didn’t realise that lifting weights can elevate cortisol, and I think I have myself to blame for that. I spend so much time harping on about how much I hate what traditional cardio has done to so many people (hint: it makes you fatter and sicker and isn’t even necessary for health or fitness, check out more on that here) that I’ve possibly forgotten to tell you the full story.

The truth is that every form of exercise will elevate cortisol, some more so than others. Of course that doesn’t mean you should stop working out! The only way you are going to completely eliminate cortisol from your life is to die. Cortisol release is an important part of a healthy and active metabolism, but let’s talk about how to make it work for you rather than against you.

Here’s some examples of ‘good’ versus ‘bad’ cortisol release:

  • Spiking cortisol with a morning coffee? Good, because it works in with your natural circadian rhythms. Cortisol should be elevated in the morning anyway.
  • Drinking coffee before bed or even later in the afternoon? Bad, and I shouldn’t have to say why!
  • A caffeine pick-me-up pre-workout? Excellent, because cortisol SHOULD be high when you train, and caffeine can also help to mobilise stored body fat.
  • Leading from there; natural exercise-induced cortisol release? Good, that’s how your body is designed to work. And so long as you’re lifting weights you’re producing growth hormone, which is critical to lean muscle development and fat loss. But research shows that growth hormone, along with testosterone, both start to drop rapidly after about 42 minutes of exercise. Cortisol release, on the other hand, just keeps powering on for as long as you do!
  • Which means …. increased duration cortisol release because you back up your classes, or push through a cardio session post weights lifting? Absolutely shocking awful unless you want to crash and burn and store some fat to boot!

So you can see now why pushing yourself to do everything you ‘should’ be doing in the gym is not only not doing you any favours, but could even be inhibiting your results. And speaking from personal experience – it’s far easier to stay in shape and feel great when you train under an hour. I used to do up to 6 hours per day of cardio back when I was young and really crazy, and that nearly broke me for good! An extreme example, but it makes the point 🙂

Oh, and I hate to have to tell you, but that post-workout latte with your friends? Terrible, because after training you want to drop cortisol ASAP – this will help you recover effectively and will also increase post workout insulin sensitivity (help you burn more fat). In fact, post-workout coffee is a top reason that women don’t lose weight. For some more (perhaps in-your-face, but true) reasons why women get fatter despite good intent, check out this article.

What’s your experience with long-duration workouts as compared to something more short’n’sweet? Please share in the comments section!

PS

MONETIZE THAT SHIT NO MATTER WHAT

{AND DO WHAT YOU WANT ALL DAY}

A One-Time Live Online Workshop with Katrina Ruth, on How to Make Money Anywhere, Anytime, With ZERO Dependance on Any One Platform, Program or Tool … Aka JUST BECAUSE THAT’S WHO YOU ARE … AND – With the Greatest of Ease

Okay. Imma gonna get straight up on your ass about what needs to be said here, because obviously SOMEBODY needs to hit the damn truth button on this shit!!

Straight up from the gate up, you do NOT make money because of Facebook.

Because of Instagram.

Because of email.

Because of ANY of this shit.

You make money because of who you are and what you decide and make NON-NEGOTIABLE, period, The End!

As you may be aware, in the last day or so Facebook and Instagram went down down down OH so far down.

After a few obligatory ‘stop the world!’ messages to my team and friends (which resulted in a serious convo with one of my soul sisters as to whether we’d now have to become porn stars instead), I got back to business.

The business of posting and selling shit on Facebook, which is admittedly a big part of what I do each day???

Nah … the business of being ME, because THAT is what I actually do each day, and also?

It’s what gets me paid.

Funnily enough, as is often the way with these things, just yesterday somebody was making smart-ass comments to me about how all the coaches would survive if there was no Facebook or Instagram.

“How would they survive?”, I asked myself.

“Well, I have no idea how THEY would survive but I sure as shit know how I would survive:

Very fucking well indeed, thank you very much, because that is who I AM”

Word to the wise:

A) I was making serious money long before I used Facebook for it.

Allow me to say it again for those in the back: YOU MAKE MONEY BECAUSE OF WHO YOU ARE AND THE LEVEL YOU VIBRATE AT.

Vibrate?

It’s an energy thang baby, a frequency shiz niz, it’s just who you ARE and how life works for you.

Handy hint —> the level of wealth you enjoy or moan over now is already just a direct reflection of your frequency, and expectations. It ain’t got jack shit to do with what you do, and it certainly is not a product of which tools are available to you.

It is a product of YOU.

When the socials went down today it was FASCINATING to me to observe the response that came through in the in-between-y bits when people managed to post something.

People worrying about how it would impact their business, or feeling in some way handcuffed.

This is crazy! It’s fear-mongering at its worst and it’s an absolute SHITTY mentality as far as belief systems around where results come from.

Do you know what I felt, when I realised we couldn’t use Facebook as normal for our biz stuff?

EXCITEMENT.

It took a minute to click in, but I found myself getting all wriggly and lit up with excitement.

I love a damn challenge 🙂

And since I also choose to believe that everything is happening FOR me, I also took personal responsibility for this occurrence.

Obviously FB and Insta had gone down in order to force me to finally pull my finger out and learn how to go live on YouTube.

But mainly – hell YEAH to the opportunity to get creative!

Probably taking the whole thing a little bit too far, as I worked my way through some sprints on the rower post HIIT weights session, I started to imagine what would happen if Facebook was TRULY GONE AND NO LONGER OF THIS WORLD.

I got MORE excited with each second that passed (which makes me remember how damn BORED I get as soon as I know how to easily do something aka make money all day err day on Facebook), and I also found myself AUTOMATICALLY GOING INTO ZAG MODE.

Zag?

You know, like ‘When They Zig you Zag’. A classic, if ever there was one!! Thank you Dad, for always having all the BEST books on your bookshelf for me to start reading from 10 or 11 years of age!

See, I have a belief system which works rather well for me and I guess is just part of who I am –

I believe that things ALWAYS work out perfectly for me, and are always done FOR me …

I believe I am always on path …

I believe I always make the right decision, so therefore I never have to beat myself up, I just wait for the lesson –

AND

(drumroll)

I believe that my outcomes are predicated only by my choices, and that there is nothing I EVER need in order to get or maintain or ONLY improve on an existing outcome.

It’s this mindset that causes me to wonder what TF it has to do with anything when people say things like they can’t be in shape ’cause they have kids or just had a kids … or ’cause they can’t get to the gym (for example)

And it’s also this mindset that causes me to KNOW that the money I make and the impact my soul work has in the world has NOTHING to do with what tools or platforms are available to me or working.

I programmed myself a long time ago to IMMEDIATELY swerve if something was no longer serving me or working for me. It’s this part of my mind which therefore right away started coming up with creative and imaginative solutions for how business would OF COURSE carry on (and improve!) with or without social media.

And it’s also this part of my mind which of course right away finds a way to monetize the damn thing and turn it into epic and highly helpful content for you, aka this workshop!

It’s just how I think, and who I am. I am simply unavailable for NOT moving forward, and nothing will ever ever EVER make me believe that I have to depend on anything outside of me for my results.

So why a whole damn workshop on the concept?

Well, it’s more than that, isn’t it?

It’s a mindset of believing that you always get what you want.

It’s a mindset of believing that everything always works out for you.

It’s a mindset of believing that NOTHING can stop you.

That everything is working in your favour.

And?

That you can monetize ANYTHING, any time you choose, and with no ‘requirements’ in order to do so!

I don’t have to tell you that obvs the outcomes you get directly follow and reflect your mindset and your beliefs!!

Here is what else, as well:

This is not just about making money any time, from any thing, and knowing that even with challenge or things going wrong you only THRIVE and EXPAND!!

For me this goes hand in hand with duh – I get to do all of that on my terms.

By having FUN, and being in FLOW, and with ease.

In fact, the more money the more ease!! #justhowitis

That I can literally click my fingers and money shows up for me, meanwhile I’m just over here doing ma thang.

Speaking of which –

I think it’s about time I shared exactly what I currently DO all day, yeah? And how I do it / fit it all in / honour ALL the areas, PLUS manage to spend so much time sitting on my ass doing sweet FA!

In other words … !

Let’s hang out together this weekend!!

Introducing:

MONETIZE THAT SHIT NO MATTER WHAT

{AND DO WHAT YOU WANT ALL DAY}

A One-Time Live Online Workshop with Katrina Ruth, on How to Make Money Anywhere, Anytime, With ZERO Dependance on Any One Platform, Program or Tool … Aka JUST BECAUSE THAT’S WHO YOU ARE … AND – With the Greatest of Ease

> It’s happening Thursday March 21 at 11.30am Brisbane time (Wednesday 9.30pm NYC / 1.30am London, UK)

> All fully recorded if you can’t attend live

> ALL your questions answered (either live during the workshop, or afterwards in the group if you can’t attend live)

> KILLER bonus content on Top 11 Most Effective & Proven ‘When They Zig You Zag’ Sales Secrets

> Live support from meeeeee in the group afterwards for anything extra you want and need to know!

> Free Bonus Entire COURSE for Everyone! My $197 Alignment & Asskickery Toolkit, a 14-Day Smackdown to Bring You Back to YOU, and Into Massive Aligned and Result Based Action! Yes, that’s an entire $197 course and you’re paying less than half of that for this entire workshop!

> All content yours to keep for life!!

GET IT, AT THIS PRICE! >>> https://zw144.infusionsoft.com/app/orderForms/Monetize-That-Shit-No-Matter-What

What We Will Be Covering!

1) How to Monetize ANY Situation, Including But Not Limited To:

* When social media or any typically depended upon platform goes down (including examples of how I have down this several times, to the tune of tens of thousands)

* Hater situations (including examples, again multiple times, again tens of thousands of dollars)

* When you make a fool of yourself / something embarrassing happens or you screw up (also examples! also lots and lots of lovely moolah)

* When people ‘screw you over’ (ahem, we will talk about this) or desert you (also examples! more money!)

* Basically how to turn any and all life situations, moods, changes of the moon, emotional ups and downs, real life SHIT, to money!

2) Why the ‘When Shit Happens’ times are often the BEST times to make money, aka this is where I teach you what it really means to understand human psychology in terms of SALES, and the mindset of being an actual IN THE FLOW entrepreneur, who ALWAYS sees opportunity and jumps straight on it

3) When NOT to Monetize (okay that one you can have for free – never!!)

4) Understanding Where Money Really Comes From – and aligning yourself TO the frequency of wealth, such that you can literally NOT.BE.IMPACTED by anything that 99.99% of people think will cost them business

5) Money Vibration Principles Revealed (… my own personal philosophies and things that I live by / instil into my being around this, including my own daily practices)

6) Coding For Success

* How to ALWAYS have an endless stream of ideas

* AUTOMATIC continual unleashment of creativity and imagination, especially in so-called times of struggle

* Seeing past problems and accessing higher self in order to always know the answer, and how to move forward

7) Programming to Upgrade – the beliefs, energetic states and emotional patterns you require in order to be this person, have all this work for you, ALWAYS see and have the ability to act on the shit that will most pay off

The ‘Do What You Want All Day’ Bit:

* Exactly how my typical day flows and how I operate for maximum efficiency of time, energy, mental acuity, soul connectedness, etc

* Getting it all done as a busy entrepreneur (and single Mum, in my case) who also refuses to operate at anything less than EXCELLENT in terms of self-care, fitness, fun, playtime, etc

* Exactly what I do all day, broken down to the detail, to helm this becoming-8-figure-empire

* Exactly what I do NOT do all day, either it just gets ignored (hint: a LOT that most online marketers think matters!), or I let other people do it for me

* Calling in soulmate support, even long before you are ready to afford it

* Optimizing energy, focus, personal power, happiness, general flow. Aka mindset and also brain / nutrition hacks and so on

* TIME MANIFESTATION. OH YES IT IS A THING.

AND, while we’re at it, we will also be talking INSTANT MANIFESTATION. The exact process I use to bring the future into the NOW, by clearing all blocks existing between its reality in the quantum and its physical manifestation in the now!!

GET IT, AT THIS PRICE! >>> https://zw144.infusionsoft.com/app/orderForms/Monetize-That-Shit-No-Matter-What

PLUS!

I’ll be doing this ‘Rapid-Fire’ Session at the end!!

1) What it really means to be magnetic online – hint: it’s not about having a pretty and polished website or online presence!

2) Bringing the ‘in private / behind the scenes’ version of you to the public

3) Unapologetic messaging and soul baring to call in your true #soultribe

4) Audience quality vs quality, and active elimination of those who don’t ‘HELL yes’ on your content

5) People don’t buy your products, they buy you. No – people don’t buy you, they buy your energy!! What that means and how to let it out

6) Being real about where you need to take care of YOU in order to be able to show up and shine fully

7) Keeping a laser-focus and tunnel-vision on your own path, and having the courage to pave the way that feels right for you even if it’s not been done before

8) Discernment to walk the line between being polarising and positively outrageous as opposed to just a hot mess 🙂 Scaling and magnetizing FROM the chaos of creativity and following the true artists way!

9) Knowing which ideas to work, what will sell, and how best to sell it so that the entire launch and selling experience is fun AND rewarding for both your audience and you

10) Creating hell yes offers that make them scream yes!

I know!

This workshop is off the HOOK already, and we haven’t even accounted for all the random shiz which will be coming out of me!!

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Don’t forget the bonuses >>>> !!!

> KILLER bonus content on Top 11 Most Effective & Proven ‘When They Zig You Zag’ Sales Secrets

> Live support from meeeeee in the group afterwards for anything extra you want and need to know!

> Free Bonus Entire COURSE for Everyone! My $197 Alignment & Asskickery Toolkit, a 14-Day Smackdown to Bring You Back to YOU, and Into Massive Aligned and Result Based Action! Yes, that’s an entire $197 course and you’re paying less than half of that for this entire workshop!

> All content yours to keep for life!

What are you waiting for? You KNOW that if you apply even ONE tip of the approximately gajillion I’m sharing here you’re going to 100x your investment back! Which is why I am even EXTRA excited to be able to give this to you at such a low price, as per the commandment of my soul!! Plus it’s fun 🙂

Okay then! See you IN there baby!

GET YOUR PLACE NOW! >>> https://zw144.infusionsoft.com/app/orderForms/Monetize-That-Shit-No-Matter-What

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2 Comments

  1. Jem says:

    So true. I smashed myself with 3-4 spinning classes per week, plus two high intensity personal training sessions per week on top of that and got fitter… but SO MUCH FATTER!

    After reading your blog regarding cortisol, paleo diets, and better quality exercise I quit the gym and my pt sessions and had a serious think about my approach. I strongly suspected the stress of all that cardio was contributing to my very poor diet and subsequent fat gain.

    I replaced spinning classes with pilates where I mostly stretch and gain a mindfulness about my body and muscles. I replaced pt and other cardio with vibration training, plus a 20 minute interval sprint per week, plus some regular beach walking in the evening and I switched to a paleo diet.

    Not only have I lost 8 kgs in the last 7 weeks since I changed my approach, I have become much stronger, leaner, fitter AND I feel completely relaxed!

    Thanks for pointing me in the right direction with your blog, Kat. It has changed my life in such a short time.

    1. Kat says:

      Wow, what a brilliant comment Jem! That is absolutely fantastic – well done on letting go. I know from personal experience that it can be mentally challenging to reduce exercise no matter how compelling the reasons. But it’s paid off for you 🙂

      You might like this article if you haven’t seen it: https://thekatrinaruthshow.com/is-your-cardio-habit-fueling-your-carbohydrate-addiction/

      And thanks SO much for the feedback on my blog. I really appreciate it x

Comments are closed.

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