Wednesday, May 4, 2011

Think you need to spend hours at the gym to get that bikini body?

Tabata training is the most time efficient way to fat loss! All you need is 4 minutes and a good blast of energy. This type of training is perfect for metabolic confusion; hence “fat loss”. Tabata training utilizes the concept of negative rest periods; the body rests a shorter period than it works.

Research has shown Tabata training to improve aerobic capacity much greater than the standard continuous pace cardio workout in much less time. Furthermore, this tabata training also leads to an increase in anaerobic capacity; something not evident in steady state cardio.

Here’s how:
  1. Push hard for 20 seconds
  2. Rest for 10 seconds
  3. Repeat 8 times
It should be 4 minutes of torture! If it isn’t you are not pushing hard enough and are just wasting your time.

Some great exercises to use:
  • burpees
  • mountain climbers
  • jumps squats
  • push-ups….progressing to clap push-ups
  • jacks
  • butt kicks (runs in place)
  • high knee runs

Tabata Protocol can also be followed on the elyptical or bike. Start with a 3-5 minute warm up. Find a fairly challenging resistance. Push for 20 seconds, rest 10 seconds, and repeat 8 times.

So no more boring hours spent on that treadmill, elyptical, or bike. Be creative and challenge yourself with Tabata Training for some real results!

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