7 Ways to Lose Fat Fast—And Fit Into Your Skinny Jeans!

Guess what? Tabata is one of the 7 ways!

In this article the author provides 7 tips:

1. Eat protein at every meal.

2. Don't drink your calories.

3. Just log it

4. No eating after dinner

5. Eat three meals per day, not five or six small ones

6. Try high-intensity interval training (HIIT).

7. Don't forget strength training

In the HIIT part, the author develops the Tabata approach:

"One of my favorite methods of HIIT is doing Tabatas, which were developed by Izumi Tabata, former training coach for the Japanese speed skating team and now dean of the Graduate School of Sport and Health Science at Japan's Ritsumeikan University. The basis of his method is to work at an extremely high level for short periods of time. Each workout is four minutes long, consisting of 20-second, high-intensity work followed by 10 seconds of rest; this continues for a total of eight cycles. This method has been transformational for the women in my Adventure Boot Camp class. Some examples of these exercises would be jump squats, burpees, and mountain climbers."

Full article : http://health.usnews.com/health-news/blogs/eat-run/2012/09/24/7-ways-to-lose-fat-fastand-fit-into-your-skinny-jeans

 

We Tried This: Fast and Furious Tabata

Specific classes including Tabata and HIIT are becoming more and more popular, and people can see the results.

In this article, after reminding the Tabata protocol, the author emphasizes the EPOC effect of Tabata:

"

Even though regular aerobic-style workouts like long-distance running and sculpting classes may burn more calories than Tabata for the duration of the exercise, Young argues that her class participants see the difference in the hours following the workout. “During the 24 to 36 hours after your workout, there is an increase in your resting metabolic rate,” she explains. “Basically, you are going to burn more fat over the next 24 to 36 hours than you normally would — as opposed to if you were doing a steady state workout like running on a treadmill.”

Link:  http://healthland.time.com/2012/09/04/we-tried-this-fast-and-furious-tabata/#ixzz27qBgAytQ

 

 

Tabata can change how you strength train

A short article, straight to the point, with a video which demonstrates the exercises.

The author suggests a cycle of 8 workshops:

"

There are only four exercises, so you will do each one twice. Complete them in the following order:

• Dumbbell squats

• Pushups

• Dumbbell squats

• Dumbbell push press

• Jump rope

• Pushups

• Dumbbell push press

• Jump rope"

 

I think push-up are not intense enough, but the whole set is a good example of combination anyway.

Full article:

http://www.dailyherald.com/article/20120917/entlife/709179981/

 

Hi-school soccer and Tabata training

How to keep a good fitness capacity during the off season of soccer? It seems that Tabata sounds a good choice, and there is no time excuse!

 

Extract:

 

“The best offseason training is specific to the individual player. However, I always tell my players to stay 80 percent fit in the offseason. This way it’s so much easier to get back to 100 percent rather than if you’ve been doing nothing for two months,” he said. “For soccer players, I like them to do ball-related interval training. This way you’re killing two birds with one stone. Some will always use the excuse of ‘I didn’t have time’ but these days that is no excuse. With Tabata (high-intensity interval training), you can get a great soccer related workout in only four minutes, yes, four minutes.”

Read more: The 2012 high school soccer pre-season poll - Plymouth, MA - Wicked Local Plymouth

 

Full article:

http://www.wickedlocal.com/plymouth/topstories/x2130010552/The-2012-high-school-soccer-pre-season-poll#ixzz26LwQh7Gz

 

 

Tabata training picks up pace of workouts

Tabata in a swimming pool, but with kind of "Aqua Gym" exercices.

Extract:

"For the next 50 minutes or so, Keith will have the class repeating a particular set of exercises in four-minute sessions, encouraging them to work hard against the resistance of the water as they do eight 20-second workouts followed by a short 10-second rest period after each workout.

Each four-minute session is broken up with about a minute’s worth of rest or slower-paced exercise while Keith explains the next set of exercises and the muscles participants will work.

The class structure is based on the Tabata protocol, a type of high-intensity interval training. Touted for its ability to provide a great cardio workout in a shorter amount of time with quicker results, Tabata is becoming a popular fitness method."

 

Once again, the protocol is adapted and looks more HIIT than pure "Tabata". Doing so many sessions of Tabata within 50mn sounds almost impossible. Moreover, with limited aqua gym movement, it is unlikely that intensity reaches 170%, especially after a couple of bouts. Nevertheless it is still a good training.

 

Full article: http://www.kansas.com/2012/08/31/2474398/tabata-training-picks-up-pace.html#storylink=cpy