Blog Archives

Understanding the true Tabata


wpid-2015-01-10-07-53-21-1018660423.jpeg

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.

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!

Jeremy

10 reasons to get you great results in less than 20 minutes


Happy Tabata Tuesday!

wpid-2015-01-10-07-53-21-1018660423.jpeg

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:

  1. As part of the original protocol a 10 minute warm up and 5 minute cool down is highly recommended.
  2. Use full body exercises that engage many muscle groups.
  3. Feel free to use free weights, bodyweight, weighted vests or ankle weights as this will increase intensity.
  4. Go all out in the 20 second intense intervals, never slow down, and push yourself to the limits.
  5. Except to be gasping for breath, literally gasping, this is where you want to be.
  6. Make every attempt to find your breath in the 10 seconds of rest, good luck.
  7. Cool down for at least 5 minutes.
  8. Prepare to get really sweaty.
  9. 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.
  10. 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,

Jeremy LaRochester

Tabata for muscle toning


wpid-2015-01-10-07-53-21-1018660423.jpeg

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.

Ready now?

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.

Versatility

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,

Jeremy

Best Pre And Post Workout Fuel For The Intense Tabata Intervals


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.

Egg Yolk:

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.

Pumpkin Seeds:

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.
Water:

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,

Jeremy LaRochester

Increase Your Weight Loss Potential With This Comprehensive Plan


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!

imagesODQGHKEQ

Yours In Success,
Jeremy LaRochester

Tabata Tuesday – Intense Workouts For The Abs And Core


wpid-2015-01-10-07-53-21-1018660423.jpeg

Happy Tabata Tuesday!

The core is one of our biggest assets in stability, balance and it provides a plethora of health benefits. It is important to exercise the core and maintain it at optimal levels.

It is one thing to sweat and lose weight, but, sculpting ab muscles, and strengthening the abs and core requires specific exercises that need to be done on a consistent basis.

Below are some of the best workouts that primarily target these areas.

For best results, you can combine them with high-intensity interval training programs, like HIIT or Tabata for a huge boost in fat burning that will help to reveal those gorgeous muscles that you and these exercise create.

Feet Elevated Russian Twist

This workout involves a rotational exercise that helps strengthen your abdominal muscles, particularly the obliques. It also helps strengthen the hips and the lower back muscles.

Steps:

1. Sit on the floor.
2. Bend your knees, keeping your feet flat on the floor.
3. Lift your feet a few inches from the floor and hold them as you move.
4. With your palms together, position your arms straight in front of your chest, leaning back at a 45-degree angle.
5. Rotate your torso to the left and to the right.

Medicine Ball Leg Raises

This mild, aerobic exercise is ideal for building core strength and toning up the abdominal muscles, particularly the muscles in the lower region. You can perform the exercise two to three days a week.

Steps:

1. Lie down on the floor, with your face up.
2.  With a medicine ball in both hands, stretch your arms behind your head.
3. Exhale and crunch upwards, raising your arms and legs together above your stomach.
4. Position the medicine ball slowly in between your feet and move your body back to the starting position, leaving your legs raised several inches above the ground.
5. Crunch back up to grab the ball from between your feet.
6. Repeat until you have completed the sets required for your routine.

Press Sit-Ups

An extremely challenging exercise, press sit-ups combine bench presses and sit-ups into one intense activity, and when done correctly, results in stronger arms, chest, shoulders, and firmer abs. For this workout, you will need a barbell and a decline bench.

Steps:

1. Do some dynamic stretches and warm up for about five to ten minutes of light, aerobic exercise.
2. On a decline bench, lie facing up with your knees at the top bend and your ankles secured behind the ankle pads.
3. With an overhand grip, hold a barbell, allowing the weight to rest on your upper chest while your hands are spread wide apart.
4. Inhale and tighten your core muscles while you move to a sitting position.
5. Exhale and raise the barbell straight over your head, making sure your arms are well extended above your head and your upper body perpendicular to the floor.
6. Inhale as you return the barbell to your chest and lower yourself back to the starting position.

Reverse Crunches

Crunches are one of the most common exercises for the abs and core. The reverse crunch, in particular targets the rectus abdominis muscle. To perform this exercise effectively, lift your hips only a few inches from the floor and avoid swinging the legs while raising the hips.

Steps:

1. Lie on the floor with your palms down.
2. Bend your knees towards your chest on a 90-degree angle with your feet held together.
3. Lift your hips off the floor, crunching them inwards while you contract your abs. Point your legs up towards the ceiling.
4. Lower your legs slowly until your feet are flat on the floor.

General Side Plank

This exercise is ideal for beginners and doesn’t require any special equipment. It improves stability of the spine and strengthen the core muscles, specifically the obliques.

Steps:

1. Lie on your one side with your legs fully extended.
2. Prop your body up using your elbow and forearm, your elbows positioned under your shoulder.
3. Contract your abs and raise your hips so that your body forms a straight line from your shoulders to ankles.
4. Breathe deeply while holding yourself in this position for a few seconds.
5. Turn around and repeat on the other side.

Now Go Work Those Abs!

Yours In Success,

Jeremy LaRochester

Jeremy.larochester@gmail.com

904-497-4497

Stop falling for weight loss myths


Happy Monday to you!

I hope you had a great weekend and are ready to kick butt this week. I was a bit troubled over a conversation I had with a friend over the weekend about trying to lose weight and eating better. She was talking about a wrap that would allow her to slowly begin to eat better, but immediately be able to wear a dress she hadn’t been able to wear in over six months to go to a party. It left me no option than to tell her what I thought about her situation and to also write this post for you.

it works biz

Salons, spas and affiliate marketing companies have been offering body wraps for years. Now they have become the newest way to lose fat. The truth is, you may lose weight and inches but the loss is temporary. It may last up to a week but the loss is entirely water weight and will be regained. This article will discuss the pros and cons of body wraps.

Exercise can be pretty boring. When trying to lose weight, make sure you have some entertainment during those long cardio sessions. Get a book to read or even an audio book to listen to. Create a music playlist that is fast and high-energy and will keep your body moving.

A vital step in weight loss success is understanding portion sizes. Get in the habit of reading the nutrition label before you eat or drink anything. As I always say, if you don’t know what it is….DON’T EAT IT! Although the carbs and calories may look fine at first glance, you will often be surprised to find that there are two, three or more servings in that one bag or bottle.

A great weight loss tip is to pack your lunch. No matter how carefully you make your selections, food choices at restaurants are always going to be higher in fat, calories, carbs and sodium than what you can make yourself. You can still treat yourself to a lunch out on occasion, but make a habit of taking your lunch with you most days.

It may seem hard to find time to exercise when trying to lose weight, but you can burn calories by doing your regular household chores. Vacuuming, washing dishes, and doing laundry are all regular chores that burn fat. Since everyone finds time to do housework, it is easy to do some exercise every day. If you are more ambitious, you can get a solid workout in first thing in the morning taking no more than 20 minutes.

A simple way to stay on task when it comes to weight loss is to have an accountability partner to do these things with you. Having a friend that is also eating healthier and exercising along with you can motivate you to keep going, even if its under the obligation of your promise. Also, this way, not everyone around you is eating the fatty foods you can barely resist.

Adjusting your bedtime ritual can help you be successful on your weight loss journey. Adding an extra hour of sleep time has been shown to help people make better decisions when it comes to the food they eat. Feeling more alert also helps to reduce stress-eating.

Try sucking on an ice cube as a means to curb a craving. This trick works well because the desire to eat is often sated just by having some sort of foodstuff in your mouth.

The benefit of a body wrap is really softer, smoother skin. During the treatment, you will sweat and remove some toxins from the body but, like water weight, the toxins will eventually return. Body wraps are probably best for someone who wants to look a bit slimmer for a special evening or weekend. Regular body wraps are not dangerous as long as you remain hydrated.

Do you want temporary and more expensive, or permanent and life changing?

Thanks for reading.

Jeremy LaRochester
//

Tabata Workouts And Best Options For Beginners


Tabata Tuesday!!!

I did my Tabatas today….did you?

Tabata workouts are a type of HIIT – high intensity interval training- where you put your body in full power drive for twenty seconds, rest for twenty seconds, and then do it again—seven times over. But, it is actually much more intense than HIIT as it requires that you do the 20 second intervals at maximum level of intensity. This is of utmost importance and will include gasping for breath, extreme muscle burn, sweating and the ultimate push with the most exertion.

It’s a super-efficient way of getting your body in shape. 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.

Exercise Bike Tabata

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.

Get out a stopwatch, or set your smartphone somewhere where you can reach and see it. The regular stopwatch will work, or you can download one of the many Tabata timing apps freely available.

For twenty seconds, pedal as fast as you can. During this entire high intensity period, your speedometer should read at least 35 RPM.

Another good way to turn up the intensity meter is to up the resistance or incline levels.

When your stopwatch shows twenty seconds or your Tabata timer bleeps it out to the world, stop. Just rest. Hang out there for exactly ten seconds, and then start again, using all the breath and energy reserves you’ve been gathering in the last ten seconds.

Do twenty more seconds of your fastest possible pedaling—again, going at least 35 RPM—and then rest again for ten more.

For a Tabata training session, you need to do 8 sets of twenty seconds each, spaced by ten minute rest periods. When it’s finished you may want to cool yourself down a little by some gentle cycling. It is also important to do a 5 minute warm up to get the muscles ready for the intense phases.

That’s one example of a Tabata exercise session. But it is only one. You can make up your own Tabata exercise sessions by putting together sets of exercises that target the muscles you need to work on.

More Tabata Regimens

For instance, if you feel you need some focus on upper body strength, push-ups are a great way to workout without any extra equipment. To do a push-up, you lie on your stomach on the floor and then get into plank position; hands slightly more than shoulder width apart.  Your toes should be biting into the floor, your body in neutral position. Keeping yourself in a completely straight line, lower yourself so your chest touches the floor.

Exhale, but keep your core muscles engaged, and then push up with your hands till you’re back in the starting position— keeping yourself in a straight line the whole time.

That’s the basic push up.

A Tabata push-up session means you have to be really, really, intense about your push-ups for twenty seconds. Do as many repetitions for twenty seconds as humanly possible, all while keeping perfect form.

Then, you can relax and play dead for ten seconds. As soon as the ten seconds are up, though, go all out again—high intensity, working as fast as you can go.

When 8 rounds are completed, your Tabata push-up session is done. You might feel dead, but your body has completed an important milestone on the road to better health.

Tabata Mash Ups

There are more than 25 different moves that can be used in Tabata training. You can mix and mash them together in one session, or simply the same one over and over.

For example, you can do Russian Twists for 4 of the intense 20 second sessions and then Mountain Climbers for the other 4 sets.

You can also do a low and high impact mash up, by doing Sit Ups for the first four 20 second intervals, then take it up a notch and do Box Jumps for the other four.

No matter which you choose, you will never be bored, and you will keep the body at peak level of fitness because you are constantly keeping it guessing and challenged.

Final Thoughts

 Tabata is intense and highly effective. Make sure to learn the moves you plan to do and keep perfect form to eliminate the risk of injury.

If you are new to fitness then you should start slower and build up, using the exercise bike for Tabata will be your best bet until you can work up to the more intense full body moves, like Burpees, Mountain Climbers and Lunge Jumps.

 

****ATTENTION ALL WOMEN****

 

If you would like to see an increase in gains through your tabata workouts, A trainer I know named John Barbin, graduate of UF, has a product called Venus Factor, an advanced way of coordinating your eating habits and fitness routine into a systemized process to maximize fat loss. If you know me, I don’t do many endorsements, however, John is someone I know and trust and this product rocks! Besides, it’s just for you ladies. You can check it out here.

Yours In Success,

Jeremy LaRochester

P.S. – Here’s the link again for Venus Factor

Tabata For Fat Burning: The Anaerobic And EPOC Effects


Tired of being overweight? Sick of not being able to wear the clothes you want to wear?  Ready to change? One good way to burn fat and build lean muscle is by using the 4 minute Tabata Workout.

The Tabata Game Plan:

You’re going to do twenty seconds—yes, I said twenty seconds—of really, really, really intense aerobic exercise. Then you’re going to stop and do nothing at all for all of ten seconds.

Then you’re going to do your exercising again, and keep it ramped up to the ultimate level—for all of twenty seconds. Then you get ten seconds to get back to feeling like a human again. And then you’ll be doing that maximum intensity stuff again, for twenty more seconds, and when the timer gets off, you catch your breath—for exactly ten.

Keep on with this rhythm, until you’ve done 8 rounds of twenty-second bursts of fat torching radically intense exercise.

Creating The Anaerobic State

In the past, fitness experts have advocated the “fat burning zone,” which, basically equates to 1 hour of steady cardio, such as, that on a treadmill or exercise bike.

This slow methodical cardio process had become old news since science has shown that intense work intervals followed by short rest periods is what facilitates what is known as the anaerobic state, and this exact state is what allows for the most fat burning.

Anaerobic literally means “without oxygen,” where you will be gasping for breath, and often feel like you are unable to catch your breath. This is the ideal zone for fat burning, increasing endurance and stamina and strength training for the muscles. In the Anaerobic state the body begins to use carbs for energy instead of fat.

HIIT (High Intensity Interval Training) is one of the most well-known and widely used protocols to create this anaerobic state, though, Kettlebell training does it as well. But, Tabata really takes it up a few notches and includes some of the most gut wrenching, breath catching moves with the shortest workout time that results in maximum fat loss, extreme metabolism boost and consequent calorie burning for hours after the workout is over. If you desire to multiply the results, using kettlebells is an awesome way to accomplish this.

EPOC And Metabolism

The practice of alternating short recovery periods with maximum effort allows the body to push itself beyond its perceived threshold, and that initiates a chemical response and neuro-endocrine reaction.

Elevating the metabolic rate is the key to burning body fat! Contrary to what so many people focus on, the goal is not so much the calories or fat burned during the workout, but, what is burned continuously after the workout.

And the only way to use carbs as energy during the workout is with intense intervals that raise the resting metabolic rate. During very intense bursts the heart rate soars and as you struggle and gasp for air you will naturally react by taking in more oxygen in the rest periods and this extra oxygen is what will raise the metabolic rate. This process is known as excess post-exercise oxygen consumption (EPOC).

Tabata is the fastest and shortest workout option to create EPOC, and the anaerobic state, which, is so effective at torching body fat.

Choosing The Right Moves For Tabata

What exercise you choose to do will depend on your personal physical state and what you’re comfortable with. The type of exercise you do for a Tabata session has to be one that you are very familiar with, and very good at.

Still, if you’re not good at any exercise, don’t worry. You can teach yourself anything. What you’ll have to do is to do some mock-up Tabata sessions at a more normal level, just to get yourself used to the way it works.

Form is very important in body weight exercises, and if you start by trying to go fast, or aim for too much intensity outside of your fitness level, you’ll lose out in form and the exercise will be of little value.

Burpees

One good exercise to use with the Tabata protocol is burpees—they’ll give you a full-body workout with no extra equipment.

  1. You start out standing straight and tall, hands stretched over your head.
  1. Then get down into a squat, hands down on the floor, and from there go into a plank.
  1. Go down all the way, like the lower side of a push up; push yourself up, then jump back up to the squatting position and back up to standing.
  1. Then one quick jump up, and you’re ready to begin again.

If you haven’t done burpees before, or it’s been a long time since you’ve done them, start by just doing four or five of them slowly, keeping good form. Tomorrow do ten, and the day after that, fifteen.

When you feel comfortable with the rhythm of this exercise and can do it pretty fluently you’re ready to incorporate it in an all-fire intense Tabata workout.

There are many other moves that can be done, some of which are simpler, and some are more completed. Even jumping jacks and sit ups can work in Tabata when they are executed in fast and continuous reps for the full 20 seconds.

Timing Your Session

You’ll need a stopwatch or some way of measuring seconds. A free Tabata app on your smartphone—there are several to choose from—is an easy way of getting it done.

When the counter starts, start doing burpees as if your life depended upon it, as if there was an atomic bomb about to go off and blow you and your loved ones to bits if you did any less than the maximum number.

When twenty seconds are up, stop. Wait ten seconds, and then go at your fastest, most intense pace again for twenty more seconds.

When you’ve done eight twenty second sessions you’ll have completed your fat-torching Tabata workout routine.

Try this out and leave me a comment below to let me know how it worked for you and any variations you’ve implemented.

Have an awesome day!

Jeremy LaRochester

Exercise – Induced Weight Gain


Happy Friday!

It is common knowledge that exercise burns calories and helps you to shed extra pounds.

Armed with this knowledge, many people think that losing weight should be easy with enough exercise. You may take this as bad news, but the truth is that for those who aren’t used to exercising and are out of shape, beginning an exercise program may actually lead to weight gain.

This fact, however, shouldn’t stop you from exercising, as you’ll eventually turn the weight corner and start losing.

What is it about exercise that may cause some people to gain instead of lose weight?

Muscle Mass: One of the main reasons exercising can lead to weight gain is that it promotes the growth of muscle mass.

If you are not used to working out and haven’t used certain muscles regularly, after exercising your muscles will be sore and will increase in size. While you may burn off fat, muscle is denser than fat. Therefore, the weight you gain is in your muscles.

And take heart. Since muscles take up less space than fat, your extra weight doesn’t necessarily translate to larger size. In fact, once you start working out, you’ll probably become thinner, even if you maintain your previous weight. Instead of using a scale to determine if you are slimming down, have your body fat tested regularly or measure your body at certain areas.

If you see that you’re losing inches, then you know you’re on the right track.

Cardiovascular activities like walking, running, or swimming will encourage the growth of lean, toned muscles. Other activities such as weight lifting promote the growth of larger, stronger muscles that contribute to weight gain.

But there is good news in this. If you stick with the exercise program, your muscles will soon stabilize in size and after a time, become toned. After your muscles are strong and able to handle more strenuous workouts, you will be able to burn calories faster.

While it may be frustrating and disappointing to see the scale go up after starting an exercise routine, it shouldn’t stop you from exercising. You may just be building muscle faster than losing body fat. This can be especially true if you’re genetically prone to building muscle fast. The key is to incorporate plenty of cardio exercise in addition to strength training. That way you will burn plenty of calories during your routine and be more able to shed pounds.

Eating Habits: When you work out and burn calories, your body will feel the need to replace those burned calories.

This may make you feel hungrier than usual, which can cause you to eat more than normal – sometimes without knowing it. A good idea is to keep a food journal to track of the actual number of calories you are consuming.

You may also end up eating more calories and justifying their consumption since you’re exercising. After a good workout, you may see an ice cream sundae as a reward for the calories you burned. Just be careful. If you’re interested in losing weight, you can’t simply break even with your caloric intake and the amount of calories you burn.

At the same time, eating too few calories can be counterproductive and slow your weight loss. Without enough calories, your body may slow its metabolism. So eat plenty to keep your body well fueled, but choose healthy calories that will help your body recover after a workout and grow stronger.

Hydration: Depending on the time of day you weigh yourself, the scale may read differently. Your weight can fluctuate as much as five pounds depending on the amount of water or food you have recently consumed or the amount of water you have shed in sweat. It is therefore important to weigh yourself at the same time each day.

My Evolution Six program is specifically designed to produce results quickly.

Call or email me (Jeremy@LaRochesterImpactFitness.com) today to test drive a program that will get the numbers on your scale headed in the right direction.

Thanks for reading and have an awesome weekend!

%d bloggers like this: