The Hottest Trend in Workouts: HIIT, Tabata & Crossfit Consider these workouts the hot buttons for the New Year. Why? You not only feel like you have worked out to the max, your body registers the intensity and burns more calories. Shred mega calories in under 25 minutes! HIIT – High Intensity Interval TrainingSarah Joseph, a colleague of mine with a Masters in Exercise Science, explains it best
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The Hottest Trend in Workouts: HIIT, Tabata & Crossfit – Lindsay Brin
Fat2Fit HQ 069 – Intermittent Fasting with Chris TinderonDecember 16, 2013byCarol SalvaPodcast: Play in new window | Download (Duration: 1:13:05 — 33.5MB) Stop Eating? That might work. Well, there is a bit more to Intermittent Fasting (IF) than that. Chris Tinder joins us this week to share what he has learned and how this protocol is bringing so much success to his journey.For complete show notes, please visit www.fat2fithq.com/069
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Heres an important word for your body to learn: Tabata. Its the name of a form of interval training that relies on a simple pattern of 20 seconds of exercise followed by 10 seconds of rest. That doesnt sound so bad, but once you repeat the cycle eight times a standard round of Tabata it can be enough to make you see stars.
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'Tabata' will put a burst in your training – The Daily Tribune
Fitness by HIF Health Expert and Gabriel Method Fitness Coach Brian KillianWhat I’m writing about today I’m hoping you will take on board and change the way you exercise forever.If I was tell you with only 8 minutes of exercise every 3 days, you can help turn your body into a fat-burning super engine, would you be interested? If so, read on.I worked out very early in life I was blessed with some speed in my legs. With older brothers this ability to run fast came in very handy, and I’ve used it to enjoy a fun athletics career. However it’s the type of training I did and its effect on my body shape, which I want to pay closer attention to.Fortunately I am and have always been fairly lean, but have definitely not always eaten the right foods
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Tabata ThisTabata ThatTabata HereTabata ThereTabata EverywhereFrom Tony Gentilcore“Tabata Training” Has Become THE Thing of the Minute…..Classess, workouts, even certificationsSo what is Tabata?The generally accepted definition: “Eight rounds of ultra-high-intensity exercises in a specific 20-seconds-on, 10-seconds-off interval.” That means all out for 20 seconds, rest and go at it again for four minutes straight.That’s REALLY hard.But it’s not magic, it’s just interval training.Think about it….Why eight and not nine rounds? Or 16 or 100?Why are people doing 30 minute Tabata classes when the study was 4 minutes of intervals?Cause you Got This Sh@t Wrong Broseph.Enter Izumi Tabata, he did this study: Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Med Sci Sports Exerc. (1996) 28(10):1327-30.“this study showed that moderate-intensity aerobic training that improves the maximal aerobic power does not change anaerobic capacity and that adequate high-intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly, probably through imposing intensive stimuli on both systems.” – Tabata et.alSo everybody was all like,“We can get fit in only 8 minutes and all we have to do is these intervals for 20 seconds on, 10 seconds off?”And the fitness industry was all like…“HELL YEAH!”Except they left this part out:You need to work at 170% of Vo2 Max for the 8 intervals.170% of Vo2 MaxI’m gonna make a guess:You’ve NEVER been close to that number for this amount of time and quite possibly NEVER at all.They used a stationary bike in the study for that reason……once things get REALLY hairy and you’re form starts to fall into sh@t realm you can continue to pedal your azz off and not get jacked-up.You ain’t doing that with pushups, jumping jacks, burpees, or whatever….Ohhh, and they used ELITE level (national level, Olympic hopeful) speed skaters.Stole this pic from Reuters.comSo I’m guessing they had some training in being totally fucking miserable uncomfortable while maintaining power output (they train they’re whole lives for it) and some pretty strong legs, considering you skate……..on the legs.Here’s What You Need To Know:There’s no magic in 8 rounds of 20 seconds on 10 seconds off.That’s jut the protocol that resulted in the best outcomes in the study (for the group studied), and they used 8 rounds because they athletes (subjects) physically couldn’t continue to produce 170% of Vo2 Max for any more intervals consistently.“Tabata” It’s really just incredibly hard interval training…which is fine, and probably good for you in small doses if you’re in really good shape already.If not, an all out 2:1 work to rest ratio of all out exertion probably isn’t the best protocol for two reasons:Those of you that are intermediates will break technique and then break down when the massive fatigue sets in.
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The Tabata Myth: It's Just Interval Training, Not Magic | Roy …
Tabata Protocol – The Four Minute Exercise You Won’t Forget!It seems as though every time you turn on the TV there’s a new “miracle” workout being advertised. “Burn fat in 10 minutes!” “Shape your rear in 8 minutes!” “Completely transform your body in 5 minutes!” The reason these fads come and go so quickly? They hardly ever work. That is until Izumi Tabata came along. While Tabata doesn’t fit the image most of us imagine when we think of figures from the popular health industry, his protocol works.Enter TabataIzumi Tabata is a very non-intimidating man.
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The Tabata Protocol – The Four Minute Exercise You Won't Forget!
Click Image To Read More…If you are here, then you are probably well aware of the benefits of this incredible FOUR MINUTE WORKOUT:TABATA INTERVALS send your Metabolic Rate through the roof, Giving your body no choice but to SCORCH FAT.Most weight-loss programs cause a loss of muscle tissue. TABATA Training calls for QUICK MUSCLE RECOVERY, which orders toned muscle fibers from the body, rather than burning muscle as energy.By increasing the amount of oxygen the body can consume during strenuous exercise, You increase your aerobic capability. The MORE OXYGEN the BETTER.By increasing the amount of energy the body can produce w/out oxygen (when out of breath), High Intensity Performance in Enhanced… Go FASTER for LONGER.In 1996, Japanese fitness researcher Dr.
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It seems as though there is a new exercise fad coming out each week. You may remember the Gazelle, Toning Shoes, the Ab Rocker, and my personal favorite, the Shake Weight.The Infamous Shake WeightAccording to greatist.com Americans spend over $30 billion a year on weight loss products, most of which do not work.Since most of these products are completely useless you may be wondering what the secret to weight loss is. Are you ready for it? The secret formula to losing weight is…EXERCISE + PROPER NUTRITION + A LOT OF HARD WORK + DISCIPLINESorry to burst your bubble but there is no “easy fix” when it comes to losing weight or getting healthier.
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The Secret to Weight Loss and HIIT (High Intensity Interval Training …
Intermittent fasting is one of the simplest and most effective weight loss tools out there and it’s certainly something that should be part of your diet plan. To burn fat efficiently, dieting is a must so read the whole article to not miss out on this opportunity to learn about all the different methods of fasting!Are you a slave to your appetite?Well it should be the opposite! You should be the master and in control of your appetite.Let’s take a look at how you can do it…intermittent-fasting-feedingYou can actually look at fasting as a form of training instead of just a dieting protocol. There are a lot of benefits to fasting that are eerily similar to the benefits from exercise.…But that’s a discussion for another day. Today, I want to talk about why anyone would want to train to fast. The reason to train to fast is the same to train for anything – To get better at it.Just like training for a sport, you put in the effort because you want to hit certain performance goals and experience that gratifying feeling of winning a game and owning that sport. When you put in the effort into mastering the skill of fasting will help you hit your body composition goals AND give you the gratifying feeling of being able to eat big, satisfying meals in the process.Become the Fasting NinjaAs with any complex skill, I recommend working your way up to almost daily fasting.Now, you don’t have to do this. Heck, you don’t have to fast at all. But this eating structure will work for you extremely well if you are fan eating big meals. Just like training for anything else though, there comes a point of diminishing returns and after that the burnout. You don’t want to exercise for ten hours a day because you’ll overtrain and probably get injured in the process. Similarly, you don’t want to overdo it with fasting because at some point, your body will fight back and you’ll experience several negative effects such as decreased energy levels and metabolic slowdown.However, when done right, when you are in that sweet spot of intermittent fasting, it’s the opposite. You feel more energetic, enhance your fat metabolism, etc.The key is to work your way up to that sweet spot. I favor the 16/8 fasting/feeding split suggested by Martin Berkhan from Lean Gains. For me, the easiest and most natural way to accomplish this split is to fast until noon or later and then eat my meals throughout the remainder of the day.Remember, intermittent fasting is supposed to simplify your life and give you a break from having to worry about food. So there’s no need to be militant about the feeding window. Sometimes I’ll feed between noon and 10pm. Sometimes between 2pm and 8pm. Once you become a fasting ninja, you just sort of go with the flow of your day without worrying about watching the clock.
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There has been a lot of commotion lately about Tabata training. Everyone in the fitness industry is using it. It’s based on the research of Izumi Tabata and his colleagues at the National Institute of Fitness and Sports in Japan. The protocol they used, which was based on the training that Japanese speed skaters were doing on the ice, included 7 to 8 x 20-second sprints on a stationary bicycle (about 170% of VO2max) with just 10 seconds recovery 5 days per week for 6 weeks. That’s a tough 6 weeks
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