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 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,
Weight loss is actually an easy thing to do, it’s easy because all you have to do is learn and pattern your eating and fitness strategy to optimal output for your body and type and continue to apply all of that information. So always keep on the look out for new tips you can use for weight loss, tips like the ones in the article here.
To help you with your weight loss regime, make a list of your favorite fruits and vegetables, and research interesting and appealing sounding recipes you can make with them. Smoothies or juicing vegetables are great for this, as are more exotic items you might not normally try. Remember, making your new eating strategy interesting and fun will increase the chances of you sticking with it.
Treating yourself can actually be an important part of any weight loss strategy. Making hard and fast rules about food, such as telling yourself that you’ll never eat chocolate cake ever again, can actually make you obsess about food. This leads to stress and overeating, both of which can ruin your weight loss plan. Try to give yourself a small treat everyday, or a slightly larger one at the end of the week for making your goals.
If you are overweight, consider weight loss as a way to ease joint pain. If you begin making changes for a healthier lifestyle, your body will benefit. Losing weight minimizes pressure and strain on joints, and is worth trying before considering more radical chemical treatments. Sometimes, all you need is a change!
When you are wanting to lose weight the best thing that you can remember is to find exercises you love! If you find something that you really enjoy you will be more likely to stick with it. If you hate something you’ll end up dreading it every time you need to do it and before you know it you will start putting it off or skipping it.
When you are trying to lose weight, take the amount of food you usually eat and divide that portion in two. Check in with yourself after you have finished with that much, and see if you are actually satisfied with half the amount you usually eat. You will be surprised at how often you keep on eating just because it is there in front of you and not because you are actually still hungry.
Do not go the grocery store on an empty stomach. Your hunger will magnify your desire for junk food, and you risk buying unhealthy snacks that will make you gain weight. When you are not hungry, you have more mental control over what groceries you should buy that is appropriate for your eating strategy.
It’s hard to lose weight if you don’t allow yourself any treats. One good way to have your treat and eat it to is to buy one bag or container of something you love to eat per week and no more. Allow yourself a little of your treat per day and you won’t feel as deprived and overeat something else.
A great tip to help you lose weight is to track your progress by using your belt. Scales can be very inaccurate when determining how fit you are, but your belt will let you know if you’re losing weight. If you have to increase a notch or two in your belt, then you are making great progress.
These tips were only but a portion of what you can possibly learn that there is to know about weight loss. Weight loss can be a touchy subject for a lot of people but proper education should get ride of any doubt about how to lose weight. You just have to remember to not only educate yourself but to also apply that education, if you do that then weight loss shouldn’t be a hard thing to do.
If you have any questions, feel free to email me at firstname.lastname@example.org
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,
How’s it going?
I hope this reaches you in good spirits on this Wednesday. So this will serve as the first step in the vetting process for the Eradicate Diabetes Plan. If you are serious about doing something about your condition, your circumstances, this all important step is crucial.
I want to create an environment for you to feel comfortable with planning steps to reverse your condition. I offer this solution:
Join my Eradicate Diabetes Group. This is a dedicated site and forum to allow those wondering what a normal life is like to start building upon one. Instead of denying yourself another day of life, connect with others and share your struggles and success. Support and accountability are two major components to defeating this curable disease. We can do it together.
I want you to imagine:
No longer being dependent on medication to treat your diabetic “symptoms”.
Having endless amounts of energy and living life on your terms.
Building on positive eating habits to share with family and friends.
Paying this lifestyle of yours forward to another in need.
This is your new life…it’s waiting for you. Let’s get you started with step 1 today.
I look forward to working with you,
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.
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,
P.S. – Here’s the link again for Venus Factor
So, for those that downloaded the free eBook….what did you think? Pretty gross when you learn about the stuff in your body huh? Consider within your gut reside roughly 100 TRILLION living bacteria and maintaining the ideal ratio of “good bacteria” (known as probiotics) to “bad bacteria” is now gaining recognition as perhaps the single most important step you can take to protect your health and further along your fat loss goals. With specific regard to fatloss, while the ideal healthy ratio of “good” to “bad” bacteria in your gut is 9 to 1, virtually every study performed on the obese population analyzing gut bacteria found higher instances of “bad” bacteria and lower levels of “good” bacteria within these individuals. That’s a far cry from the ideal 9 to 1 ratio and you can bet it’s DEFINITELY a big reason why these folks are overweight and struggling to lose their stubborn belly flab.
That said, correcting this imbalance can have an IMMEDIATE waist-slimming effect as a recent double-blind study published in the European Journal of Clinical Nutrition found that test subjects who took active measures to re-balance their gut bacteria ratio were able to reduce their abdominal fat by nearly 5 percent, while the “control” group experienced no positive changes in body fat levels at all.
So what exactly CAN you do to re-balance your gut bacteria ratio and begin experiencing these belly-flattening benefits for yourself?
Over the next few days I’ll be sharing several methods with you, starting with today’s belly-flattening tip: OVEREAT fermented foods, such as:
• Lassi (an Indian yogurt drink, traditionally served before dinner) • Various pickled fermentations of cabbage sauerkraut, turnips, eggplant, cucumbers, onions, squash, and carrots • Kimchi (a Korean fermented vegetable dish) • Tempeh • Fermented raw milk such as kefir • Plain, unsweetened yogurt
All of these foods are rich in “good” bacteria, and their consumption will help to rebalance your overall gut bacteria ratio. Just make sure to steer clear of processed yogurts that are loaded with sugars and/or artificial sweeteners which have been shown to actually DAMAGE your gut bacteria ratio instead of help it.
That being said, the biggest downfall with fermented foods is that many people do not particularly enjoy their taste, and the amount you’d have to eat in order to get enough healthy bacteria to really make a difference is a bit impractical for the average person to consume.
For example, in order to get enough good bacteria into your intestine from yogurt, you would need to force down 10 to 30 servings of plain, unsweetened yogurt every single day of your life. What’s more, yogurt is lacking in several key strains of good bacteria, so even 10 to 30 servings wouldn’t be enough!
Fortunately, there’s a MUCH easier way, and I’ll share that in my next post!
Hope You are having a great day!
Yours In Success,
What’s Up Guys and Gals!
Hope everyone is having a great day! I wanted to stop by and let you know that I have a special offer for my upcoming Audio Coaching Program. The program will be available on Monday April 4th. It is a six part series that I am sure will take your mental fitness game to another level. I am throwing in a bonus with an additional incentive.
For those that would like to purchase my Coaching Program, the cost will be $37 for the entire 6 part series. I will also include some additional programs and one huge bonus valued at $175!
Now, there are some that would like to take a look and see and that’s fine too. I would like to give you that chance and offer you a $1 trial for the first seven days. If you would like to purchase after the trial period, you can do nothing and and be billed for the difference in the cost. It’s a great program for those looking for help with their fitness and nutritional goals.
I have also provided a link here for my 21 Insider Tips for you free. This may answer some questions you have about food, exercise, what to drink, etc.
I hope You EnjoyIt !
Talk to You Later