How to Incorporate Tabata into Your Diet

Introduction Are you tired of battling stubborn fat that just won’t budge, no matter how hard you try? If you’re looking for an effective way to accelerate your fat loss journey, incorporating Tabata into your diet might be the game-changer you’ve been searching for. Tabata workouts are a form of high-intensity interval training (HIIT) that can help you burn fat, build muscle, and improve your…

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Tabata Set - 4 Body weight movements. Scissor Kicks Hill Climbs Crunches / Hands up Sit-up / Twist left + right x 2 sets for each movement. #fitness #motivated #training #exercise #examples #homefitness #bodyweight #tabata #weightloss #strength #build #session #tabataexercises #pt #personaltrainer #buildphysique #toneup #trainhard#fullbodyexercise #fitguides #twitter #igtv #instagram #twitter #youtube #video #guides

1 reason Why High Intensity Interval Training Is Better Than aerobics

1 reason Why High-Intensity Interval Training Is Better Than aerobics

Endurance training helps develop a stronger cardiovascular system that includes back, muscles, lungs and blood vessels and can add years to your life. Cardiovascular endurance also improves the capacity of your heart to control the flow of oxygen to all your muscles, thereby enhancing your overall workout performance. For enhanced endurance efficiency, you should strive for 30 minutes of daily activity. As the heart is a muscle, it can be strengthened in the same way as the other muscles in your body. The American Sports Medicine College recommends a daily physical activity of 30 minutes. Only 30 minutes a day can increase your endurance, give you stronger muscles, better sleep and less stress! Some examples of steady-state endurance exercises (SSCT) include running, walking, swimming, cycling, dancing but any sport or exercise that can be performed for longer periods of time to get heart pumping is considered SSCT. There is however a better alternative. Training with High-Intensity Interval (HIIT). HIIT can boost athletic performance, improve recreational exercisers ' health and deliver SSCT's benefits in less time and less workout! SSCT is known as more than 20 minutes of aerobic exercise (running, walking, rowing, swimming, etc.) HIIT is known to be a short period of high-intensity exercise accompanied by short rest. Timing varies from method to method but a 2:1 ratio of intense exercise to rest usually follows. Tabata (a variation of HIIT), for example, is 8 rounds of 20 seconds of intense exercise followed by 10 seconds of relax. All approaches increase the volume of the stroke (amount of blood pumped per heartbeat), the contractility of the heart (force of each contraction) and the mass of the heart remains. Both of these variables increase blood flow and increase the amount of O2 your muscles get. Yet HIIT:  Improves stroke volume better than SSCT • Improves VO2 Max more efficiently, which is vital for preventing heart disease During aerobic exercise, mitochondria (a cell's energy factory) use O2 to generate adenosine triphosphate (ATP-the cell's energy source) through carbohydrates and fat breakdowns. As the mitochondrial density increases, it becomes more energy available for working muscles. HIIT leads to an increase in oxidative enzymes in the mitochondrial system; thus making your body more efficient in breaking down carbs and fat. HIIT also has more excess post-exercise O2 intake (EPOC) following exercise sessions than SSCT does. O2 intake (and therefore caloric expenditure) remains elevated as working muscle cells restore to pre-exercise levels the physiological and metabolic factors in cells.   Read the full article

If you have an exercise bike, the most basic Tabata exercise is simply cycling. But rather than sit there going at it for the typical boring hour, you’re going to do a carefully timed workout for the Tabata protocol.

Tabata Exercises for First Timers http://onecaremagazine.com/tabata-exercises-first-timers/ #TabataExercises #Exercises #fitness

Tabata Set - 4 IGTV > YouTube for full workout. Body weight exercise w/ timings. 8 rounds of 4 different exercises. 20 sec 10 sec rest - Tabata Timings. #fitness #motivated #training #exercise #examples #homefitness #bodyweight #tabata #weightloss #strength #build #session #tabataexercises #pt #personaltrainer #buildphysique #toneup #trainhard#fullbodyexercise #fitguides #twitter #igtv #instagram #twitter #youtube #video #guides

Tabata Set - 2 8 rounds of 4 different exercises. Timings: 20 sec 10 sec rest. #fitness #motivated #training #examples #build #physique #cardio #tabataexercises #tabata #weightloss #homefitness #exercisemotivation #pt #personaltrainer #twitter #igtv #instagram #youtube #videos #guides

Tabata Set - 1 Crunches / Hands up Sit-up / Twist left + right Push-up Position / Elbow Plank #strengthtraining #fitness #motivated #exercise #examples #fitguides #build #physique #cardio #strength #tabataweightloss #tabata #intervals #tabataexercises #twitter #instagram #igtv #pt #youtube #videos #guides

EPOC: Fat Burner

EPOC: Fat Burner

Excess oxygen consumption after exercise (EPOC, informally called afterburn) is a measurably higher oxygen intake rate after strenuous activity aimed at erasing the "oxygen deficiency" of the body. Nevertheless, to this day, the term "oxygen debt" is still commonly used. Oxygen (EPOC) is used in recovery processes that restore the body to a state of rest and adapt it to the exercise that has just been done. Another use of EPOC is to boost the increased metabolism of the body from the body temperature rise that happens during exercise. EPOC is followed by increased fuel consumption. THAT IS FAT! The EPOC effect is greatest soon after completion of the exercise and declines over time to a lower level. Anaerobic exercise in the form of high-intensity interval training was also found in one study to result in greater loss of subcutaneous fat, although during exercise the subjects spent less than half as many calories! Results in a 1992 Purdue study showed that high intensity, anaerobic style exercise resulted in an EPOC magnitude significantly higher than an aerobic exercise of equal work efficiency. All right, Clint! Enough of the lingo exercise! What does it mean to me?!?! It means you will continue to burn fat through EPOC for up to 38 hours after you finish if your workouts are short and intense. If you're doing LSD (stable exercise on a treadmill, outside, elliptical, etc.) EPOC will end very soon after you've done it! How heck am I doing this?! Training period (fast / rest) is the best way to achieve and sustain speed. Interval is the strongest of cardio and King intervals are Tabata (20 seconds of hard workout/10 seconds rest)! By the way, in your resistance training (lifting) there's also a way to get the EPOC effect. Weight lifting using compound lifts, or multi-joint weight lifting exercises performing a weight lifting circuit that alternates between upper and lower body exercises will put a greater demand on the muscles involved for Adenosine triphosphate, or short ATP. ATP is a molecule of high energy found in each cell. The role is to store and supply the necessary energy to the cell. Increased demand for anaerobic ATP also results in increased demand for the aerobic system to resupply the muscles with ATP during rest periods and recovery during exercise. So what does that mean? This means more important than length is strength. Exercise sessions must be short, quick and difficult. Cardio must be intervals of high intensity, whether it is circuits of body weight, sprints, or some type of machine such as elliptical or treadmill. Lifting must encourage compound exercises such as squats, deadlifts, bench pressing, over isolation exercises such as curls or extensions of legs. After exercise is over, cardio sessions alone will give you the EPOC effect for up to 36 hours!   Read the full article

Tabata exercises may target various parts of the body because there is a vast amount of moves to choose from and so you can use different exercise for the 20-second intense intervals based on the muscles you want to concentrate on.

Tabata Set - 5 x 2 sets for each movement. #fitness #motivated #training #exercise #examples #homefitness #bodyweight #tabata #weightloss #strength #build #session #tabataexercises #pt #personaltrainer #buildphysique #toneup #trainhard#fullbodyexercise #fitguides #twitter #igtv #instagram #twitter #youtube #video #guides

Tabata set - 5 Body Weight Movements. Elbow Plank / Push-up Position Reverse Crunch / Raises Hips Reach left / right Arms + Plank Lean back / V - Crunch #fitness #motivated #training #exercise #examples #homefitness #bodyweight #tabata #weightloss #strength #build #session #tabataexercises #pt #personaltrainer #buildphysique #toneup #trainhard#fullbodyexercise #fitguides #twitter #igtv #instagram #twitter #youtube #video #guides