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Saturday, 9 April 2016

The benefits of being a tight arse

Your bum is made up of three muscles - the gluteus minimus, medius, and maximus. They're important for spinal alignment, lateral movement, up-down-back-forward movements, hip extension, back health, and more. Glutes are big, strong muscles, and healthy glutes create a balanced body.
We often neglect a healthy posterior chain because we're too focused on our abs, arms, chest, face, hair, and everything else we can see in the mirror. Only when on a shopping spree surrounded by many mirrors do we realise something is amiss back there."

Achieving a round bum with perfect squats and deadlifts without regard to food and wellbeing is like dropping a '74 Holden engine into a Ferrari chassis.
Rev your engine with fibre. Without it, you'll be constipated and sluggish. With it, you'll be having healthy times for gut and butt. Our diets are lacking in fibre because we're not eating enough fruit, vegetables, and whole grains - let's change that.
Tabata training is alternating 20 seconds of intense work (typically one exercise), with 10 seconds of rest, then repeating until the clock hits four minutes. Mix it up by trying step-ups alternating into sit-ups (20 seconds of step-ups, rest for 10, then 20 seconds of sit-ups, then rest for 10) for six minutes.
Have a breather, then try hip raises into push-ups, lunges into side planks, and squats into burpees. These Tabata sessions should kick your arse into shape for good.

Full article:  link

Carrie Underwood Vegan Diet Weight Loss And Workout Secrets

Carrie Underwood’s post-baby weight loss secrets are a vegan diet and Tabata HIIT workouts.

Full article: link

"Carrie was thrilled to start exercising with her trainer after her doctor gave her the go-ahead. Underwood’s workouts include boxing and hiking, but her favorite is fat-blasting Tabata high-intensity interval training, Examiner reported.

“My favorite workout is Tabata, which I can do at home in about a half hour,” said Carrie. “I’m in love with it! It’s hard, but it really works.

“I choose seven different exercises, like squats, lunges, or push- ups, and do eight rounds of each—20 seconds on, 20 seconds off for eight rounds. It really revs up my metabolism.”

Saturday, 19 March 2016

Body Life Training video: 4 HIIT exercises, Tabata workout

In this video Body Life trainer, Heinrich Wolhüter, shares four exercises you can complete for a high-intensity interval training (HIIT) and Tabata workout.

Saturday, 5 March 2016

Why You Only Think You're Doing HIITs But Probably Aren't (and Don't Really Need to Anyway)

This article is interesting and pinpoint the fact that many of people are actually not doing strict HIIT. However, some variations bring significant benefits too.


"The thing is, the term "HIIT" has been thrown about so much in recent years, it's true essence has become diluted. I was chatting with Fabio Comana, M.A., M.S., faculty instructor at San Diego State University, and University of California, San Diego at the IDEA World Fitness Conference where he was giving a lecture about this topic. He says, many of us out there think we're doing HIIT programs but we're really doing "some intensity" or "slightly higher intensity" intervals instead. This means we may not actually be getting all those amazing HIIT benefits we read about like increased V02 max and endurance, improved insulin sensitivity, reduced body fat and blood pressure and increased EPOC, excess post-exercise oxygen consumption (a.k.a. "afterburn"). Not to mention the well-touted benefit of saving time since HIIT workouts are supposed to be short and intense."

"What most of us are really doing, says Comana, are "HVIT" (High Volume Interval Training) or "VIIT" (Variable Intensity Interval Training) workouts. "High volume" meaning a lot of intervals or reps, not performed at maximal levels or, "variable intervals" meaning not all the intervals are done at same intensity or duration, nor are the recoveries. Is this a bad thing? Hell no!"

What are the key takeaways?
  1. That unless you're a competitive athlete, HIITs in their true form are probably not necessary.
  2. A sound, high volume or variable intensity interval program is a better fit for most. A knowledgeable trainer or instructor can make all the difference here.
  3. Newbies will hate life and likely drop out if they start off with Tabata or other type of HIIT training

Fittest Loser Workplace Tip: Tabata a short, powerful workout


The timing is important for tabata training -- a high-intensity interval training workout where you go nuts for 20 seconds, take a 10 second rest and then repeat that cycle until you hit 4 minutes. To help you keep track, there are lots of timers and apps out there, like Totally Tabata.

Do you think you can try it at the office?

Don't want to be a sweaty mess at work? You can also use the tabata method for strength training or an ab workout.
Here's one I like for triceps:
Exercise 1: Tricep dips (use stable chair or stairs at work)
Exercise 2: Leg extensions
Exercises 3: Chair or wall squats
Exercise 4: Leg extensions (sit in chair or on step and extend one leg at a time)
Do 20 seconds of each exercise, one at a time, followed by 10 seconds of rest until you hit 4 minutes."

Full article: link


Saturday, 13 February 2016

Study: HIIT No More Effective Than Steady-State Cardio for New Exercisers

Really? People don't like Tabata?!


High-intensity interval training (HIIT) is no more effective than steady-state cardio exercise for sedentary people new to exercise and may actually turn these people off of exercise, a study commissioned by the American Council on Exercise (ACE), San Diego, found.

The study not only showed that the sedentary individuals recruited for the study received no greater benefits from HIIT than from steady-state cardio, but the group also disliked doing HIIT more than steady-state cardio, which could lead to lower rates of adherence.

"While very important, the effectiveness of a fitness program matters relatively little if participants find it unpleasant and something they would unlikely adhere to for the long haul," Bryant added. "The results of this study appear to suggest that the high-intensity nature of the Tabata workouts served as a turnoff for previously inactive participants. These findings help to reinforce the principle that it is critically important that health and fitness professionals design exercise programs that are individualized and appropriate for the needs, interests and abilities of their clients or activity participants."

Full article: link 

The best exercise if you only have five, 10 or 15 minutes

"Within a 10-15 minute time frame, Trent recommended some sort of variation of Tabata, a specialised form of interval training that was originally devised by Japanese professor Dr Izumi Tabata to train Olympic speed skaters.
"Tabata training basically means tempo training – short, fast periods of 100 per cent effort followed by a short rest," he says. "For example, 20 seconds of burpees followed by a 10 second rest, repeated seven times."
This 20/10 ratio forces the body to start moving again before it has recovered from the previous interval, which has been found to work both aerobic and anaerobic metabolic pathways more effectively than longer bouts of exercise.
Trent explains that this is great news if you're trying to shed kilos as well as increase your fitness.
"It skyrockets your metabolic rate, so for people who want to lose a bit of weight, it just strips you, big-time. Essentially, it keeps the motor running all day, so you're burning fat for a lot longer."
Movements used in Tabata are only limited by your imagination – anything from jumping jacks to push-ups to squat jumps, to kettlebell swings or cycle sprints.
"Any sort of effort that will spike your heart rate in a short amount of time is effective, says Drew. "One of my favourites is to mark out 50 metres in the park and sprint to one end and have the walk back to the other side as the rest."
The key is exerting yourself as hard as you possibly can during your work interval.
"You will know when you're doing it right because you will be pushing the absolute limit of your cardiovascular threshold."
Trent believes a five, ten or 15 minute workout is also a great way for reluctant or non-existent exercisers to ease into a regular exercise routine.
"If someone doesn't read much, you're not going to tell them to dig up a book with 800 pages in it, you'll give them a 100 page book and suggest they read for 5 minutes a day. It's the same thing with exercise, you just need to retrain the brain to do a bit more every day."

Full article: link 


HIIT: High Intensity Interval Training

In this article, here are some body weight typical exercises for TABATA training.

1- BURPEES! My favorite! My favorite because you have to do very few to shoot your heart rate up anaerobically. Squat down and place your hands on the floor. Jump back with 2 feet into a plank. Jump your feet back in to where you are squatting again and jump in the air with your hands overhead. These work your body all over.
2- MOUNTAIN CLIMBERS - Place your hands on to the floor or a bench and start in plank position. Bring each knee in like your jogging but try to almost touch your elbows with your knee. DON'T LET YOUR BUTT BOUNCE and keep in that plank position the entire time. Great for working your core.
3- SPEED SKATERS - Jump off one foot to the other in a side to side motion. You can either reach forward or touch down if your flexibility allows this. Jump as far as you can and as high as you can. Great leg workout too.
4- SQUAT JUMPS - Squat and jump up in the air. For and extra boost to the heart rate, raise your hands over head as you jump. Great for the legs and glutes
5- JUMP LUNGES - Lunge with your right foot forward and left back. Jump on both feet to land in a lunge with your left foot forward and right foot back. Great for the legs and glutes.

Full article: link 

Tuesday, 12 January 2016

2016 fitness trends: From counting macros to tabata

Tabata training is still on the hype!

Full article: link


Tabata workouts

Tabata is a workout timing that replicates High Intensity Interval Training - which involves exercising in short but tough bursts - at its best and most intense.

PHA Training

Peripheral Heart Action training, or PHA, is a form of bodybuilding circuit training which is excellent for fat burning and muscle building

Counting macros

Macronutrients, or macros, are the number of grams of protein, carbohydrates and fats present in your food. Tracking what foods you eat on a daily basis can show you why you aren’t making the progress you think you deserve from the effort you put in, like when you’re plateauing or putting weight despite going to the gym. 

Pre-workout supplements

There are some great pre workout supplements out on the market for you to try on those days that you are lacking in motivation or energy.
Most have added caffeine benefits and will help uplift your energy levels, allowing you to get through an intense workout especially when you’re not feeling 100 per cent or after a long day at work

The HIIT Workout You Should Try This Year: Tabata

Happy New Year 2016!
I wish you a lot of Tabata training...

This article is a good summary and proposes some sessions.

Full article: link

"With Tabata workouts, you typically alternate 20 seconds of work and 10 second of rest for 8 rounds of a given exercise, which totals 4 minutes. Some people dub this the "4-minute workout," but really, Tabata workouts can be as long as you want them to be.
I've seen 10- and 20-minute versions, and I've even taken classes that are an hour, which target the whole body. The thing with Tabata is the more rounds you do working different muscle groups, the better it is. So while there's nothing wrong with sticking to the 4-minute protocol, a 20- or 30-minute workout in this fashion will get you much better results and work more muscle groups."

However, I doubt that it's possible to cumulate so many bouts of Tabata with the maximum intensity required. Remember that during the Tabata protocol, the athletes who were training for olympics, were collapsing on the floor at the end...