Exercise: Secrets to Lose Fat Faster Than Ever Before

Exercise: Secrets to Lose Fat Faster Than Ever Before

Cardio is a great way to lose fat because when you do aerobic exercises oxygen is be used. And to burn fat your body need oxygen as well.

However another statement is also true your body adapts very quickly and it needs constantly new challenges.

For example in the beginning of your fat loss programme you could get away with running on treadmill for twenty minutes a day three times a week. However after a while this workout is far to easy for your body, your metabolism will not increase anymore and therefore it does not burn the desired amount of calories.

To lose more fat with cardio you need to challenge your workouts a little bit.

Increase duration

The first thing you need to do is to increase the duration of your aerobics. Do always a minimum of thirty minutes per session if your goal is fat loss. Perhaps this amount does not produce enough results for you.

The most logical step is to increase the duration incrementally by five to ten minutes per session. Review the increase of duration systematically on a weekly base. Most people find out that doing cardio for forty to forty-five minutes is the optimal duration.

Increase frequency

Increasing your duration beyond sixty minutes will work counterproductive. Start with a minimum of three days per week of cardio workouts. To increase the rate of fat loss add one day per week until you reach six or seven days per week.

Doing cardio training seven days a week for months is excessive. However if you want to break trough a fat loss plateau doing cardio for six to seven days per week is recommended for a period ranging from one to twelve weeks.

Improve food choices

It is almost impossible to out train a bad diet. Think about it you only spend a few hours a week in the gym so food choices do play a very important role. First of all increase your intake of good fats and decrease your intake of bad fats. Try to eat at least one food that contain complex protein with every meal. Eat fruit in moderation but do not drink refined fruit juices. Eat breakfast but do not eat white bread with your breakfast or just in general. With bread contains refined flower and refined flower is a food that truly makes you fat.

Incorporate high intensity interval training

Perhaps your nutrition is already in place so therefore it is recommend to incorporate HIIT training. A good beginners HIIT exercise would be the walk-jog interval training. Walk for one minute, jog for one minute and then repeat as much as possible.

With HIIT training the combination are almost endless. For example you can challenge yourself with a 30/30 session. Walk for thirty seconds and thereafter run for thirty seconds and repeat as much as possible. You can challenge yourself with doing the workout on a hill. Within a few weeks or months walking and jogging may be to easy for you so you can try a run/sprint workout as well.

However to lose more fat with HIIT training you should change your workouts every four to six weeks in order to keep it fresh.

Tabata Training – Short and Effective Workouts

Exercise: Tabata Training – Short and Effective Workouts

Tabata Training was developed by Dr. Izumi Tabata in Tokyo.

He figured out a way to get maximal anerobic and aerobic benefits from a short and simple workout which can be done with a variety of exercises. I like to use these as a short workout when I have limited time; Often doing 5-10 minutes of Tabata Protocol followed by some stretching.

20/10

Tabata training is simply doing an exercise for 20 seconds constantly then taking 10 seconds off before repeating the cycle for 8 cycles this means you can get a hugely effective workout in about 5 minutes per exercise. Which will test you not only aerobically but will build muscular endurance and size.

Proven Benefits

- A Hugely effective fat burner, due to effect on the metabolism.
- Release of Anabolic Hormones thanks to Lactic acid release in muscles.
- Short and Effective workouts are ideal for those who have limited time to workout.
- Can be done anywhere with anything from Crunches to Heavy Squats.

How to Get Started

Getting started with Tabata is easy you just need to pick and exercise and keep your eye on the clock the 20/10 intervals are a rough guideline so don’t sweat it if you rest for a second too long or do the exercise for 23 seconds instead of 20.

So long as you are roughly getting things right then you will be fine – Although do try to stick as closely as you can to 20 on 10 off as any other time limits are NOT Tabata Protocol and won’t be as effective.

Pick an Exercise which can either be a body weight movement like:

-Pushups
-Pull-ups
-Body weight Squats
-Dips
-Sprints

Or a Weighted Movement:

-Kettle Bell Swings
-Thrusters
-Squats
-Cleans

Whatever you choose simply go all out for 20 seconds. Take a 10 Second rest. Repeat 7 times. This will not only initiate a crazy burn in your muscles it will get your heart rate up making you feel like you have really worked your body. Beware though the first few times you do Tabata Training you will experience some severe soreness the next day.

An Ideal Tabata Workout would be 8-12 Minutes of Tabata and some stretching with relaxation (Breathing) this keeps the workout short and allows you to stretch out and relax the mind after the workout. Its perfect to do first thing in the morning with something like Pushups or Lunges.

One excellent way to ensure you get the benefits to fitness of tabata without your muscles giving up before the end is to cycle around different exercises for the 8 intervals. For example – do press-ups then squats then pull-ups then thrusters – then back to press-ups. Then your muscle groups get a rest in between but your lungs should still be working hard.

For single-exercise tabata, I have personally found the toughest of the lot to be:

Rowing machine

Burpees

Sprinting

If your not familiar with it give Tabata Protocol a go!

Exercise: The Power of Tabata training

Exercise: The Power of Tabata training

The Tabata protocol is a high-intensity training regimen that produces remarkable results.

A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. In a group context, you can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds. The round with the smallest number is your score.

Credit for this simple and powerful training method belongs to its namesake, Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise, provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training.

After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max). These results were witnessed in already physically fit athletes. The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.

Although Dr. Tabata used a mechanically braked exercise cycle machine, you can apply this protocol to almost any exercise. For example, a basic Tabata workout can be performed with sit-ups. The more muscles used the better, so use full knees-bent sit-ups. Sit-up non-stop for 20-second intervals, followed by 10 seconds of rest. Repeat for a total of 8 cycles.

How effective can just 4 minutes of exercise be? ... Very. You will be amazed at how intense the four minutes of exercise will feel. The intervals tax both your aerobic and anaerobic energy systems. To be clear, this isn't "eight sets of eight," although the goal of doing eight reps in each of the 20-second clusters is about right. Instead it's "as many reps as I can get in" during the twenty seconds, followed by ten seconds rest.

It helps to be able to see a wall clock with a second hand during your four minutes of fun. Stop at twenty seconds, rest ten seconds, and go again. Watching the clock helps with your focus and also in keeping count of the eight cycles.

Here is a longer Tabata workout example. This workout consists of 4 separate Tabata Intervals, each 4 minutes. The total workout will last 16 minutes. Always begin with a moderate warm-up and cool down session. And if you are not already in good shape, check with a doctor before trying.

* Jump Rope
* Pushups
* Squats
* Chin-ups or Pull-ups

Note the 10-second rest periods in the Tabata workout are important, both physically and mentally. Not only do they allow partial recovery, they also provide psychological relief.

Switching back and forth from work to rest makes the workout go quickly. Plus, it allows you to train at a higher level of intensity, which what intervals are all about.

Another good exercise for Tabatas is the "squat thruster." The squat thruster is one of the great lifts being made popular by organizations such as CrossFit. Take two dumbbells and hold them at shoulder height. Squat down, pushing your rear-end back, keeping the dumbbells on the shoulders. As you rise up, press the bells to the overhead lockout position. You can either press as you rise or use the momentum to help "kick" the bells overhead.

Keep your weight in your heals and go light! A 25 pound dumbbell in each hand is a very difficult thruster workout!

Pretty much any form of cardiovascular exercise that uses a large number of muscles can be tailored to fit Tabata interval workouts, so feel free to be creative. In addition to the exercises mentioned above, use them with sprints, burpees, a jump rope, the heavy bag, treadmill or rowing machine.

Lessen the likelihood of injury by choosing a rate of intensity suited to your level of conditioning - be conservative. Incorporate variety into your Tabata workouts. A few sessions per week will offer plenty of intensity