It is a fact that Tabata can deliver unbelievable results with no time expenditure. Is it really true, and is it something a beginner can do?
Well, yes, and yes, but, there’s something about it you need to know. Nothing in life is free. While Tabata may be the shortest of all exercise regimes—who can beat 4 minutes?
That 4 minutes may well be the longest 4 minutes of your life. If you do it right, it’ll be a 9 on the Richter scale.
Think you’re made of stiffer stuff? Izumi Tabata, the founder of the method, first tried it out on world class athletes, and it was really hard for them. He published it because it was so evidently a superior method of getting results, but, he didn’t expect many people to be interested in it. He knew most of us are not masochists, and he knew his workout was one only a masochist would enjoy.
One thing he misestimated—the selling power of quick, and the strong desire many hold to have strong, healthy bodies we can be proud of.
Now thousands of people use what they call the Tabata method. They don’t all get the promised results, but, that’s only because they aren’t doing it right.
A Tabata workout is never supposed to be easy, even for those who are in elite shape.
Many get this part wrong, and confuse it with the typical HIIT intervals, and so the concern is that people aren’t using the Tabata protocol correctly when the 20 second intense interval moves are too slow to bring on EPOC and the ideal anaerobic state.
This typically occurs when the moves are too complicated, or do not engage enough muscle groups to deliver the intensity required.
Remember this concept and you will never be limited in your tabata protocols.
Thanks for reading!
Wow, I’ve been blown away by the emails and comments I’ve received on my trainings and messages about diabetes strategy sessions. It’s been insightful, inspiring, enlightening…
And – I know there’s always room for improvement, and that’s something I’m committed to.
So I’d like to ask for your help. Would you be willing to give me some feedback about your experience?
Everyone sees something different and I’d like to know what you see, what worked and what didn’t – so I can continue to master my craft, and serve you even more.
So here is how you can help: Please schedule a 15 minute conversation to give me your feedback here
You’ll be talking with me of course! I’ll be happy to take you through a few brief questions or just listen if you have a
lot to say. At the conclusion of our session, I will send you a brief follow up survey for you to let me know where I need to focus on to improve my coaching practice.
As a thank you, I will give you my new portable workout system: “7 at Home Workouts” free, plus exclusive access to one month of lifestyle mastermind (how to master your life through fitness, nutrition and lifestyle) program as a token of my appreciation.
Thank you again for helping!
Happy Tabata Tuesday!
As you know by now, the tabata protocol is a solid and efficient way to shed unwanted weight. I have a special post to excite and inspire you today!
Shedding pounds and health aren’t always tied together. The creation of muscle increases the density of weight within an individual and can even cause a person to gain weight, given that they are building more muscle than they are burning fat. It’s important to learn the ways to lose weight correctly; losing muscle can be very harmful in its own right. Learn the tips and tricks to lose weight without losing muscle in this article.
An important part of proper weight loss is to eat at least three times per day. Skipping meals only lowers your metabolism and therefore causes you to gain weight, or lose it more slowly. Make sure that you eat a healthy breakfast in the morning and then another meal with a solid snack for the day.
In an effective weight-loss exercise routine, it can be very helpful to schedule your workouts as early in the day as you can. Exercising first thing in the morning provides you with increased energy levels throughout the day. It also helps your mood, because all day long you can be proud of the fact that you already got your workout done.
Ignore what your scale says. A lot of people find themselves easily discouraged when their scale does not indicate that they are making immediate progress. If you are exercising and dieting properly, just ignore the scale entirely. Keep up what you are doing. It might take a little while, but eventually you will begin to see results.
When you arrive at work, park your car as far away from the entrance door as possible. The calories burned by this extra walking every work day can really add up and help you lose weight faster. If you use public transport, get off the train or bus a stop before your destination and walk the extra distance.
Reduce the amount of carbohydrates that you eat throughout the day. Also do not eat any carbohydrates late in the afternoon or in the evening. You can increase the amount of good fat and protein that you eat to compensate for your lost calories when you cut out the carbohydrates.
Get rid of clothes that do not fit you anymore. Motivate yourself to keep the weight off by only buying clothes that fit your body now. Remove any clothes that are now too large for you from your wardrobe. You can donate them to charity or sell them for a tidy sum.
A key tip for anyone embarking on a weight loss program is to shift focus away from the number on the scale. Weighing oneself on a daily basis can seriously undermine weight loss efforts, because the normal fluctuations that will surely register on the scale can have a devastating impact on motivation and morale. A better strategy is concentrate on positive changes in body shape and muscle tone, rather than on actual weight in pounds.
Eliminate soda to lose weight. You would probably be shocked to know how many calories a day you are getting just from your sugared sodas. If you trade one super-sized soda for a no-calorie water instead, you can cut 400-500 calories. Multiply that over several drinks a month, or a week, and you can see how quickly that adds up.
Avoiding obvious anorexic behavior sounds easy but can easily tempt the amateur exerciser with its surprising results. Making sure to perform weighing tests with regularity and eliminating other factors can help regulate this behavior. Additionally, solid knowledge and application of the many other details listed in this article can help an individual realize their true progress into getting their goal body.
Take these tips and convert them into a winning strategy! Talk to you again soon!
Yours In Success,
Happy Tabata Tuesday!
I want to give you the best concepts to help you achieve your fitness goals without any additional cost, time but maximum effort within 20 minutes. Below are 10 of the best Tabata practices to springboard your success.
10 Tabata Best Practices
To get the most out of your intense and highly effective workouts, here are some tips and guidelines to follow:
- As part of the original protocol a 10 minute warm up and 5 minute cool down is highly recommended.
- Use full body exercises that engage many muscle groups.
- Feel free to use free weights, bodyweight, weighted vests or ankle weights as this will increase intensity.
- Go all out in the 20 second intense intervals, never slow down, and push yourself to the limits.
- Except to be gasping for breath, literally gasping, this is where you want to be.
- Make every attempt to find your breath in the 10 seconds of rest, good luck.
- Cool down for at least 5 minutes.
- Prepare to get really sweaty.
- Don’t give up if the first, second or third time you do a Tabata routine you feel like you want to die or throw up or you can’t finish. This is typical.
- Don’t give up if the fourth, fifth or sixth time you think you can’t do this ever again. You can, you will, you should.
I hope this provides some clarity for you to focus on accomplishing your goals. If you need some additional direction or want clarity about how to defeat your fitness “pleateau”, contact me here for a free strategy consultation.
Yours In Success,
Happy Tabata Tuesday!
Well-formed, well-toned muscles are a dream for many of us and they may sometimes seem a dream that’s out of our reach.
Who can afford a membership to the gym and three hours a day to work on muscle toning? Not me, that’s for sure.
Most of us have schedules that are already far too full, and even if a gym membership was free, and it’s anything but, is there much chance we’d be able to get in those doors more than once a week, and then for longer than an hour? Not really. Not when we have work, and family responsibilities.
But you don’t need a gym to tone your muscles, and surprise! You don’t even need time. All you need is gumption, dedication, and the ability to push yourself even when it hurts.
Tabata training is a wonderful way to sculpt those muscles into the form you want them to have. Because this exercise protocol maximizes the stimulation your muscular system gets during your workout, it offers extremely good results for muscle toning.
Choose a bodyweight exercise that targets the muscles you’d like to tone. Practice it till you can do it well, and then incorporate it into a nothing-held-back extreme Tabata routine.
Suppose you want to tone the muscles in your buttocks and legs. Jump squats would be a perfect choice for this. To do them, start in a standing position, and then let yourself down into a full squat. Jump up from this position to standing- and higher still, bounce back down and sit down again into your squat.
If you’re doing jump squats for your Tabata routine you’re going to need to do them really, really fast. Like, faster than you’ve probably ever jumped before. So start off now by practicing some jump squats at a more everyday pace. You won’t be ready to do Tabata till you can do these smoothly.
Okay, put your stopwatch somewhere you can see it, or turn on the free Tabata app you’ve got installed on your smartphone. Then—go! For twenty seconds, you need to do as many of these jump squats as is physically possible.
No pausing to catch your breath, no slowing down to make it a little easy for yourself. As soon as you’re down, jump up again as if you touched hot coals.
As soon as you’re up, squat back down.
Twenty seconds in, you get a break for ten seconds, so rest and catch your breath. Then go at it again as if they turned the heat up. No slacking. Up and down, up and down, up and down, faster, faster, faster–no, no catching a breath—faster, faster—till the twenty second dong goes off again and you’ve got another ten minutes for you muscles to catch rest and for you to catch your breath.
For a Tabata muscle-toning workout you’re going to have to do eight rounds of 20 seconds each—twenty seconds at your absolute maximum speed and intensity, ten seconds at rest.
When you’re done you may throw up. You may collapse on the floor. That’s okay. That’s what happens when we push ourselves.
But it was only four minutes. You survived it. And if you do it tomorrow, and the day after that, and the day after that—four days a week—you will be well on your way to having those well-toned muscles you always dreamed about.
Tabata is very versatile so you can literally choose to sculpt any muscle area of the body, including the abs, butt, legs, back and even chest.
One of the important things to remember about Tabata is that its purpose is to increase anaerobic capacity and overall cardiovascular conditioning, this, is why the 20 second intervals are so intense. And, one of the best ways to do this is to use moves that engage most or all major muscle groups, such as, the case with burpees, lunge jumps and medicine ball slams.
The use of all major muscle groups are intense in nature and so they easily facilitate the anaerobic state, and because the work is so intense it is one of the fastest ways to build lean muscle tone.
I am working on a manual to help you incorporate a solid workout routine at home and on the road when you travel to keep you engaged, fit and ready to dominate everyday of your life! This is a pretty exciting project for me and I can’t wait for it to be done so I can share it with you.
That’s it for today, so if you haven’t done your tabata….what are you waiting for?
To Your Success,
So, this past weekend was just about the end of me.
It started on Wednesday that things just were not in sync. For all of my efforts of meeting with an executive within the Victory Nutrition organization, to some things happening with my kids at their school, nothing seemed to be going right.
During this stretch, my business was going through a bit of a lull and processes just seemed off. I was quite frustrated with…well everything! It is the first time in a very long time that I just felt like I wasn’t in control. The negative thoughts started to roll in – they saw an opening. My primal underman first asked: “What are you doing this for? Why fight and struggle to educated people? If they don’t get it, it’s their fault. You’ve paid your dues, understand and can go further without dead weight and a heavy burden…forget them!”
Speaking frankly – this depressed the shit out of me! Yes me….depressed. Think I’m lying? How many tweets did you see from me Thursday thru Sunday? Facebook posts? My Webcast had to be cancelled on Thursday. I was in the toilet as far as my motive and conviction to continue on this road that I have been on for the better part of 6 years. So I did what some with less insight to these bigger questions do….I crawled up into my bed and watched tv. Yep…..me and the bed and blu ray high definition!
There I stayed with the exception of picking my kids up from school and those chores that are required. Short of that, I wasn’t much use to anyone let alone myself.
Saturday, my mood was actually slightly better but not much. I spent the bulk of the day trying to figure out what I was going to do with the rest of my life. Yes, you read that right, I had subconsciously already decided to move on. My paradigm had completely switched just like that!
Then I began to think about how I got started in fitness. Ordering my grappling mats and dummies from Combat sports International for my home gym. Training endless hours and believing in myself when nobody else did. Reading up on foods and exercises that provided the best results. Requesting a personal trainers certification manual from the National Federation of Professional Trainers (NFPT) and International Fitness Association (IFA) – I ended up getting certified through both associations. Understanding that my purpose wasn’t so much about mixed martial arts, but more about helping others understand their potential. My jiu jitsu training suffered many years because my focus was on my personal training and nutrition certification and starting a fitness business. Then I had the notion to open my own gym…
By Saturday evening I understood how badly I allowed myself to get, but also how freakin strong I was mentally! I started out on a quest to help others with their fitness, nutrition and the conditioning of their minds to withstand anything that wasn’t in alignment with their dreams and goals. Now the question was: “What’s my next move?”
So enter Sunday, a day devoted to the LaRochester men, my son and I. What do you know, he wants to watch Transformers – wow big surprise! I get him off Power Rangers and now addicted to Transformers! – Talk about can’t catch a break! Well, in one of the movies, there is a point where the character “Sam” has to revive Optimus Prime with the matrix of leadership. It is his will and belief in the “ideal” that somehow all will be done because he won’t quit until Optimus is revived! That was the spark or thing to snap me all the way back. See, when I write posts to you, it’s not that I am superhuman…I have my days and moments as well. It is always how you recover and gain clarity on the things that will truly define you by pushing you further to accomplish and persevere or bury you where you stand.
I want you to know that if I can look within myself and understand that my “feelings” almost caused me to make a huge mistake, you could be doing the same in your life as well. Take your time and get clear on why you would continue to do – or not do something. Be sure that it is rational and not emotional…there is a huge difference. Keep your feelings on the surface and make an informed decision about your life’s work. These are the times to know what you are made of and what your contribution to society is. If you have a quality let it define you…whatever it is. I almost quit on my quality of devotion to helping others because of my feelings. Be thankful for a strong mind to keep you in the game even when you have one foot out. I am deeply thankful today.
Thank you for reading. Have a great week!
So how do you prepare and recover?
Having masses of energy before, during and after a Tabata workout can be hard. You need to find foods that give you different types of fuel to suit the situation.
Pre Workout Fuel
As you may already know, Tabata style workouts are extremely quick and intense. They are over within a matter of minutes.
This means that before working out you need to find something that’s quick and easy to consume which provides forms of “fast release” energy. With this type of energy, your body will be able to use it almost instantly hence helping you power through the workout ahead.
What to Avoid:
You may have heard of preworkout energy drinks. Although there is a time and place for these products, they are not recommended.
This is due to the sometimes dangerously high caffeine content as well as some extremely high amount of sugars packed into these energy drinks. Thinking of drinking a sugar free energy drink?
You may want to think again as even more chemicals and artificial sweeteners are added to these products which are known to, over time, lead to health problems.
Energy drinks and pre-workout products can also become addictive and after using these supplements before every single session you may start to rely on these to get through a workout.
When for any reason you don’t have access to one or want to stop consuming them, it can leave you feeling low throughout the day with withdrawal symptoms let alone having not enough motivation for the gym.
What To Choose:
You have a range of choices when it comes to getting in some quality sources of fast release carbs / energy.
If your Tabata workout in the morning a fantastic example of a breakfast could include some egg yolks. These are rich in B-vitamins which convert food into the energy we need. They also contain vitamin D to maintain strong and healthy bones.
Furthermore, they are also a great source of protein which is essential for the day to help you reach your daily intake of protein.
With this you could include some other items for slow releasing carbs / energy throughout the day or a healthy choice of cereal.
A handful of raw pepitas or dry roasted pumpkin seeds can give you a natural jolt to power through a workout. Pumpkin seeds are a good source of protein, healthy fats and fiber, keeping you feeling full and energized longer.
Fresh Pressed Veggie Juice:
But what should I drink? Green Juice. Whip out the juicer, grab some kale, romaine lettuce, couple stalks of celery, a pinch of ginger, 1/2 of lemon and lime and about 3 medium sized carrots. Fresh juice will not only naturally hydrate the cells in the body, it will also carry micronutrients to aide in increasing the effeciency of the lymphatic, digestive and metabolic systems to name a few. Within moments of drinking this fresh juice, you can feel the body responding because absorption is immediate, thus allowing the elimination of toxins from the blood and creating a more alkaline state within the body.
One of the most important determinants of your energy levels is hydration. Dehydration kicks in much sooner and harder than starvation. Water is responsible for transporting all nutrients in the blood that we use for energy as well as getting rid of waste build-up that leads to fatigue.
Without enough water, we cannot metabolize the food we eat into fuel and ultimately cease to function properly. Always drink plenty of water throughout the day, especially before and during workouts.
Post Workout Fuel
Post work-out fuel is a little easier. You may feel hungry and in need of a full on meal depending on the time of day. If this is the case, make sure to get a healthy, balanced meal consisting of your protein, carbs and fats.
If you’re looking for some slow release energy / carbs try:
Whole Grain Cereal:
Whole grain cereal is a fantastic source of Fiber and can slow the release of glucose into the bloodstream which leads to more consistent energy levels throughout the day and post workout. Organic Oats (Oatmeal) is an ideal fix as well as an awesome fiber source.
Just a few more ideas to incorporate into your eating strategies to help your fitness and lifestyle progression.
Thanks for reading,
Today I want to share a simple idea that can cause massive change and take you from suffering to becoming an ultimate winner in life. Whenever you feel like life is not producing the results that you desire, there is one primary reason for this – you. It can be a number of things:
You haven’t taken action beyond your comfort zone
Busy pointing fingers at others not supporting your aspirations
Lacking motivation and a true plan to accomplish
Waiting for someone else to do the work for you…
You get my point right?
Listen, no matter where you are in life, you can change it. I want you to close your eyes and first picture your ideal reality. Now I want you to imagine that reality unfolding. You need an ever-present imprint of that vision.
Do you have it? Great!
Now, channel your efforts to completing this ONE thing that will change your current reality…ready? Here it is….
The iteration – or your present mental paradigm is not producing the results that you desire. The only way to accomplish and achieve is to have an interation of yourself that is ambitious and has the “vision” to produce the reality and outcome that is nessasary for you to win in life. No exceptions, no excuses, NO SETTLING FOR LESS THAN YOU DESERVE! If the next iteration resorts to a lazy, pointing fingers position….you guessed it – fire them too! Just realize that you can become whomever you truly desire to be. If you want it bad enough and all of your energy is placed in that direction allowing nothing to deter you – YOU WILL WIN. It won’t be easy, but the rewards of life and accomplishment will be more than worth it!
Once you fully understand who you are, and more importantly who you can ultimately become, the world is no bigger than a piece of clay in the palm of your hand – you can make it and mold it into whatever you wish. I will leave you with something that you should read a couple of times this weekend to reinforce what I have provided you. Here it is:
The Captain of the gate:
“To every man upon this earth
Death cometh soon or late.
And how can man die better
Than facing fearful odds
For the ashes of his fathers
And the temples of his gods
Horatius at the Bridge (Click to the left for the entire work)
Thomas Babington, Lord Macaulay (1800–1859)
Have an awesome weekend!
Yours In Success,
Losing weight can seem like an impossible task to accomplish. Just thinking of starting a new plan or exercise routine can seem overwhelming. But with a little discipline and a healthy balanced eating strategy it is possible to achieve your weight loss goals. Finding a weight loss plan that you can stick to long-term is essential.
Occasionally it is perfectly ok to give in to a craving. Every now and then, reward your hard work by indulging in one of your favorite foods. But always remember to use portion control. Instead of reverting to your old habit of eating an entire bowl of ice cream or a huge slice of cake, just eat a small amount, savoring every bite.
To add variety to your eating strategy and enhance your weight loss success, keep an open mind about foods. Just because you didn’t care for the taste of spinach when you were a child doesn’t mean you won’t find it appealing as an adult. Try sampling healthful vegetables and fruits you’ve never eaten before and you might just be surprised at what you’ve been missing.
Don’t be afraid to give yourself pep talks when needed. If you are scared of looking stupid, then you are only holding yourself back due to a silly fear that is just nonsense. Give yourself a pep talk, regardless of where you are, any time you feel that you are slipping down a bit.
In order to lose more weight faster, add green tea to your nutritional plan. Green tea is known to increase metabolism. Studies have shown green tea to boost metabolism 4% without effecting heart rate. It also has small amounts of caffeine. Green tea has become widely available and reasonably priced.
Losing weight is not easy to do alone. To assist you to lose weight, it is helpful to have an accountability coach or exercise buddy; someone who can keep your company and keep you on track. Not only is having a buddy great for accountability, but it can also make it easier to do activities that you would not want to try alone, like going to a challenging new class at the gym.
When adopting a new eating strategy to lose weight, be sure not to starve yourself. Studies have shown that people who eat less and are thinner are shedding excess water before the body goes into starvation mode. This is counterproductive to the weight loss process. Be sure to eat plenty of fresh vegetables rich in micronutrients and lots of fresh seasonal fruit to maintain energy and to boost the immune system and metabolism.
If you overeat one day let yourself know that there is nothing wrong with that and it is not the end of the world. All you have to do is make sure to do a little more physical activity the next day to get off all of the calories that you consumed.
Do not be discouraged when you gain weight in any one week during your new routine. One reason could be that your gained more muscle mass than fat that you had lost! And that’s no bad thing at all, as more muscle means more calories will be burned. This is especially common in people that were very inactive or that added a great deal of exercise to their normal routine. There are other causes possible as well.
Grab a smaller plate. Even the healthiest foods can be bad for you if you eat too much of them. Using a smaller plate or bowl can help your brain tell you that your stomach is full faster, because your eyes are used to seeing larger plates. Take advantage of this to avoid over-eating.
A journal can be a very effective tool in your weight loss plan. Keeping a journal helps to make you accountable. It also lets you know what’s working (and what isn’t) during the journey toward your weight loss goal. Write every bit of food you consume in your journal, and every minute of exercise as well.
As was stated before, losing weight can seem like an impossible task to accomplish. It is easy to feel overwhelmed, but instead of feeling overwhelmed feel empowered. Find a weight loss plan that works for you, and make it a part of your life. As long as you stay dedicated, it is completely possible to achieve your weight loss goals.
If you find yourself looking for an accountability coach to help you on your weight loss journey, complete a coaching client application to see if we are a perfect match to work together!
Yours In Success,
Hi, I hope you are doing great today! So the day has come for me to talk to those that refuse to listen to family and friends, doctors and even themselves! Yes, the inner voice that says you need to change your eating habits. Well, I think I am going to piggyback your inner voice today and hop on my soapbox because this is important and nobody else is going to tell you like this:
You need to stop drinking regular & diet sodas. If you replaced a 20oz bottle of soda with water daily… You would easily lose up to 35 pounds in one year
* Replace coffee with a natural fat burner like Green Tea because coffee increases stress & stress leads to fat gain and… Coffee does suppress appetite, however it increases your cravings so beware once it is time to eat!
* You can drink the natural Green Tea fat burner, lose more weight, and still get your caffeine fix for the day
* Cut down on or try to stop drinking alcohol. (Please limit negative responses to two sentences! Lol) Alcohol is basically the refined juice of natural foods which makes it a drink of pure concentrated sugar that will make you gain fat easily
* AVOID the grocery store snack aisle – Stop eating potato chips, popcorn, cookies, candy, ice cream, cakes, etc. The ingredients in these foods make you want to eat more and the companies who make these snack foods know you’ll stay addicted to them (even after you gained lots of weight eating their snacks)
FACT – The companies don’t care if you gain weight because of their snack products as long as they make their money off YOU and if you’re addicted to snacks!
* You need to make a strong effort to cut down on your salt & sugar intake because it will cause you to gain water weight making you look fatter
* Avoid processed foods as much as possible because the processing of these foods removes all the stuff that helps you lose weight and replaces it with stuff like sugar, corn syrup and hydrogenated oils to make you fatter
* Read food labels and avoid anything that has sugar as it’s main source of carbs or has corn syrup & hydrogenated oils as ingredients
* Don’t be fooled by the term “Multigrain” since it’s just a fancy word for processed carbs and choose “Whole Grain” products only.
This post will certainly raise some hairs with some, but I promise that all of the statements above will benefit you and your health in the long run versus the short term, feel good, high blood pressure and blood sugar foods you are currently ingesting!
Thanks for Reading!