Have you just jumped onto the weighing scales and realized that you need to shift a few pounds? Are you spending hours in the gym on the treadmill and still getting nowhere in the battle of the bulge? Well perhaps you need to train a lot smarter and incorporate some Tabata style training into your regime.
This style of training is the new kid on the block in the fitness industry and it is causing an absolute storm. This is because you can lose up to 12 times as much body fat when compared to conventional cardio. You are performing high intensity exercises for blocks of four minutes and it is this process that shocks your body into blasting off the fat up to 24 hours after you cease exercising. The question is ‘how does Tabata actually blast off your body fat?
What is the Tabata Model of Training?
As mentioned previously Tabata style training is a high intensity exercise model that was discovered by the Japanese sports physiologist Dr. Tabata. He discovered that when performing high intensity exercises for 8x 20 seconds with 10 seconds rest in between, there was a massive increase in fat loss and fitness levels when compared to exercising in a steady state.
The enhanced weight loss and fitness levels were accredited to the body’s ability to perform the high intensity exercise without oxygen, and to be able to energize the body in this state improves your fat burning capacity. All of the exercises performed during Tabata training should be at the intensity you would use when sprinting for a bus or down a running track.
There is little time for breathing and your muscles will get used to you performing at this high intensity pretty quickly. Have you ever wondered why sprinters look so jacked and trim with a very low body fat? Well, much of it is down to the intensity that they are training at, combined with a short and sharp duration of their sessions. Successful weight loss is all about training smart and cute; as this will help you to burn the stubborn fat in a much shorter space of time.
An Overview of the Tabata Model
- Every exercise lasts for a duration of 20 seconds followed by a 10 second rest
- Every round of Tabata last for a duration of 8 exercises and/or four minutes
- As your fitness levels improve you stack up the four minute blocks e.g. 20 minutes = 5 x 4 minute blocks.
How does Tabata Really Work?
Exercising at a very high intensity when performing cardio and/or resistance for 20 seconds with a 10 seconds recovery time can:
- Fire up your metabolism
- Enhance your metabolic conditioning
- Improve your body’s efficiency at fat burning.
You will undoubtedly sweat your butt off and many of the exercises used in Tabata training are compound in nature. The exercises in Tabata training should be multi jointed and use all of the major muscle groups e.g. push-ups, squats and rows. In essence you will be fine tuning the cardio vascular system to deliver the blood to the working muscles. By incorporating high intensity resistance training into your regime you will be improving the muscle’s ability to accept the fat burning hormones and vital nutrients. In a nutshell this boosts your body’s fat burning potential because your muscles can use burn the calories and turn them over more effectively.
The Fat Burning Hormones
Tabata training boosts your testosterone levels in your body, improves your lean muscle mass along with the capacity for you to grow new muscle tissue. Testosterone is a major fat burning hormone and an increase in muscle mass is extremely important because it is 15 times more metabolically active than body fat. Hence you will increase your energy turnover when resting because of a higher muscle mass. Energy is essential for the muscle tissue to survive!
Your training gains in muscle mass will be directly related to increase in strength and a trimmer physique. Tabata training will definitely give you a leaner and a more athletic physique because of the increase in your testosterone levels.
Additional Advantages of Tabata Training
Tabata training has the following advantages in comparison to steady state conventional cardio:
It enhances your human growth hormone and catecholamine level which are both extremely powerful fat burners
- It helps with insulin control and blocks the body from storing fat
- It enables the body to burn fat up to 24 hours post exercise
- It enhance the use of glucose as an energy source
This is all superb news for the success of your weight loss goals; why not give Tabata training a go because you will definitely torch your unwanted fat in a much shorter period of time. Remember the key to successful weight loss is training smarter at a high intensity and not jogging aimlessly on your treadmill for hours at a time!
Want to try it out? Below is an example of a Tabata Work Out
|Exercise||Exercise Duration||Rest Intervals|
|Barbell Squats||20 seconds||10 seconds|
|Push Ups||20 seconds||10 seconds|
|Jump Rope||20 seconds||10 seconds|
|Bodyweight Lunges||20 seconds||10 seconds|
|Barbell Upright Rows||20 seconds||10 seconds|
|Pull Ups||20 seconds||10 seconds|
|Jump Rope||20 seconds||10 seconds|
|Kettlebell Swings||20 seconds||10 seconds|