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

 

Mind over weighty matter

Tabata is a tough training.No wonder this protocol is used by a former soldier to "entertain" his customers.
Extract:
"FROM his first few words, I knew the next hour meant madness. The scene - a local gym, the act - Tabata training, starring a roomful of people eager to give all in the name of fitness, even happily suffering at the hands of commando trainer Lance Dennis."

Full article here:
http://parramatta-advertiser.whereilive.com.au/lifestyle/story/mind-over-weighty-matter-1/

 

What's a workout I can do at home when I can't get to the gym?

In this article, exercices which can be performed at home are described as well the famous Tabata intervals:

"Tabata intervals. Any exercise can be made into a tabata interval. Alternate twenty seconds of intense work with ten seconds of rest for a total of four minutes. Try jumping jacks, burpies, mountain climbers or high knees."

 

Full article here:

http://www.theglobeandmail.com/life/health-and-fitness/ask-a-health-expert/whats-a-workout-i-can-do-at-home-when-i-cant-get-to-the-gym/article4486342/

 

8 Effective Strength-Training Techniques To Try Now

Guess what? Of course Tabata is part of the menu!

Full article here: http://www.huffingtonpost.com/2012/08/21/effective-strength-training-techniques_n_1819814.html

 

 

Mix in these techniques

Training To Failure

Super Set

Circuit Training

Tabata Intervals

 

The great thing about many of these techniques is the time-saving aspect, and Tabata Intervals are definitely time savers. Developed by Dr. Izumi Tabata for Olympic athletes, Tabata Protocol is a form of High Intensity Interval Training (HIIT) where 20 seconds of work is coupled with 10 seconds of rest then repeated for 8 total rounds. The 20 seconds work/10 seconds rest pattern has been shown to tax both aerobic and anaerobic pathways more -- and in less time -- than intense exercise with longer rest periods, meaning improved overall cardiovascular fitness. This protocol can be done with running/rowing/swimming, bodyweight exercises, or weighted movements.

Drop Sets

Negative Sets

Static Hold

 

10 New Fat-Blasting Tabata Workouts

Here the author proposes 10 workouts for the Tabata training.

http://www.shape.com/fitness/cardio/10-new-fat-blasting-tabata-workouts

Here is the list with my comments:

1. Bicycle Sprints : used for original Tabata, very efficient
2. Hindu Squats : any squat when you lower to the bottom, can had weight in hands for thruster for more intensity
3. Jumping Lunges : plyometric exercise
4. Jumping Rope : try double under (two rotations in one jump)
5. Box Jumps : adapt the height
6. Weight Bench Hop Overs : bodyweight
7. Mountain Climbers :bodyweight
8. Handstand Push-Ups : risky and cannot involve enough muscles to reach 170% of VO2Max
9. "Running" on Mini-Trampoline or Bosu : limit the impact on joints
10. Swimming : you need to have some good form to get the benefits

You can also mix the exercises, especially the ones which required only bodyweight. For instance, 2,3,7 or with minimum equipment, easy to find in a gym 4,5,6.

The author proposes some variations for HIIT, because doing 20 intervals is no longer the original Tabata, but efforts will be still rewarded!

Extract:

Known as the closest thing we have to a fitness miracle, the Tabata interval workout is loved by researchers and fitness pros alike for its unparalleled fat-torching abilities and simplicity. To do a "Tabata," simply pick an exercise and set a timer for 20 seconds on and 10 seconds rest. Do the exercise as hard as you possibly can for 20 seconds and then rest for 10, repeating 8-20 times total. Don't be fooled: These moves may seem simple, but they're not! If you're not seeing stars by the end, you're not pushing hard enough. You can use the Tabata protocol with almost any exercise.

Tabata and Crossfit for Triathlon

There is a new trend for training in Triathlon and ironman, by incorporating HIIT, Tabata and Crossfit to lower the global volume of hours. Still recent, we are still waiting for stats and checking if cutting off the hours is a relevant method to achieve such a huge endurance effort as ironman.
In this article "Unlike the majority of triathletes who train for triathlons by spending lots of hours running, biking and swimming, English is using a unique training method to prepare for the Ironman."
Full article:
http://newsandtribune.com/sports/x543532784/English-to-compete-in-Ironman-Louisville-on-Aug-26

Hereunder the extract from the eBook dealing with triathlon and how to incorporate Tabata training:

                                          i.    Triathlon

Triathlon is an endurance sport, but Tabata can be beneficial.

Check this link: http://www.active.com/triathlon/Articles/Go-for-Broke-with-Tabata-Intervals.htm

“MacKenzie trains a number of triathletes and incorporates stationary-bike and treadmill Tabata sessions into the program of all who are willing to endure the suffering these workouts entail. An ultra-runner himself, MacKenzie credits his own twice-weekly Tabata sessions with enabling him to improve his performance on a training schedule averaging only 6.5 hours per week, and he says his triathlete clients have reported similar benefits.”

More about MacKenzie and CrossFit Endurance: http://www.crossfitendurance.com/about-2/

Another testimony from Lisa Barnes (USAT Level 1 coach and an Ironman athlete):

http://lavamagazine.com/training/tabata-training-for-triathletes/#axzz1evbGXEXr

However in her article, I don’t see the “Iron Man” training with biceps curls and triceps extension soliciting enough muscles to reach the Tabata intensity.

In short, Tabata for triathlon can be highly beneficial, as a time saver, and practicing swimming, cycling or running.

It’s no use to try the Tabata training before or after a long classic endurance session; you will need a couple of hours to recover and to benefit from the method.

About swimming, it’s pretty difficult to manage exactly the 20s work /10 s rest, but you can try something approaching. For instance, if you can cover the 25m of lap pool in 18s (free style), taking only 10s rest before heading back should be sufficient. The last bouts will be probably done at a pace over the initial 20s, because of the exhaustion. Be careful; don’t be alone in the swim pool if you try such a high intensity. Safety first. May be the butterfly swim is a good option, especially if your technique is not perfect, you will spend a lot of energy and you will have a chance to reach the intensity required by Tabata training (remember, 170% of VO2max?).