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Understanding the true Tabata


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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.

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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

Tabata for muscle toning


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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

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!

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Yours In Success,
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


Upcoming Beta Program

Good Morning!

I wanted to get this link out to you so you can help me tweak a program I am working on. If you are interested, leave me your information and I will be in touch. Oh, by the way, the beta program is completely free for you! Click the title link above to sign up. Thanks again and enjoy your weekend!

Jeremy LaRochester

CPT/IMPACT CI

10 Ways To Prevent Weight Loss


Happy Monday!
So I usually have the great pick me up at the beginning of the week, but I decided to do something a little different…hence the title of this post.
All to often we are given all of the reasons and tools of how to achieve and get results and are only told at a passing glance of the things to stay away from and avoid. Well, I have listed the top 10 things that will for sure help you FAIL at losing weight. Take a look below and if you recognize any of these in your daily routine…eliminate it!
1. Don’t deal with emotional eating.
No matter how much weight you need to lose, you simply must face any emotional eating issues you have. This may be as simple as identifying alternative activities or as intensive as seeking professional help.
2. (Try to) follow a super-strict diet.
When diets rely on one type of food or cut out entire food groups, they’re too difficult to stick to for any length of time. Ask anyone who tried the grapefruit diet.
3. Cut back too many calories.
Calories in, calories out — the key to weight loss. But cut too many and you won’t lose weight at all thanks to the metabolism’s “starvation” mode.
4. Go it alone.
We all need someone to talk to about the dilemmas that losing weight brings us. Whether online or in the real world, create a support system that will help you through the rough patches. (Let a friend or family member know what you are doing and see if they are not willing to join you!)
5. Skip breakfast.
The old adage is true: Breakfast is the most important meal of the day. It will get your metabolism going and help you from getting too hungry and overeating.
6. Don’t Keep a Food Diary
How can you know where you’re going if you don’t know where you’ve been? To get a real grasp on what, how much, and why you’re eating, keep an honest food diary for at least 10 days.
7. Set unrealistic goals.
Avoid setting goals that even the most devoted dieter couldn’t meet. Can you really cut out all sodas if you’re used to downing a 2-liter a day? Is making it three times around the track doable when you just started walking last week?
8. Weigh in every day.
Weighing in daily is a sure-fire way to give up on a diet before you’ve given it a chance. Weight fluctuates from day to day for reasons that have little to do with your efforts.
9. Exercise too much, too soon.
Overdoing it will lead you to burnout and risk overuse injuries whether it be exercising more intensely or for too lengthy a duration. (A few minutes every other day is an excellent way to begin if you’ve been sedentary.)
More: Take it Easy!
10. Go cold turkey on your favorite foods.
Swearing off your favorite foods is a definite pitfall. Doing so sets you up for binges and may leave you so frustrated, you give up your diet completely. All things in moderation (Have treats occasionally and in controlled portions!) will keep those cravings at bay.

Again, check these ten items against your eating strategy, mental fitness preparedness, fitness and nutrition plan and tweak your strategies as needed.
Thanks for reading and have an Awesome Week!

Best Cardio Routines To Lose Weight


What’s Up Everyone!
Among the best ways to accelerate weight reduction would be to do cardio routines. Cardio gets your heart rate up, has got the blood flowing, raises body temperature and heightens calorie consumption. Cardio also strengthens your heart and lungs, improve circulation and other bodily functions. If done properly, cardio routines can prove to be a valuable asset in your health and weight loss program.

Wondering which cardio routines might perform best for you?

Here are a few common cardio routines arranged from the most to the least effective when it comes to weight reduction:

1. Running – Running is really a massive cardio routine since it gets all of the body moving. Running can be a high intensity workout simply by itself. If you do run, make sure to swing your arms and really get your system in to the motion. Try not to run should you experience knee or back pain. Try running on a soft surface such as grass or sand and minimize the time you take on asphalt. Should you have suffered any sort of injuries previously, consult your doctor before running.

2. Cycling – Bicycle riding (so long as it’s done outdoors) is a superb cardio routine. Obviously you need to be experienced in riding a bike, but it can definitely get a heart pumping. Ensure that you ride only in safe places. Steer clear of the side of busy roads. Stay with bicycle lanes whenever possible.

3. Row Machine – This  is really a personal favorite of mine as it’s not only a cardio machine but also an excellent strength builder for the back and biceps. The one downfall of this machine is that you’re seated while doing the work. But pumping the rows back and forth gets you sweating in a minute. Of course, rowing a canoe, in the event that can be done for you, is even more effective. (If you don’t have a gym membership for this, email me at jeremy@larochesterimpactfitness.com and I will give you an awesome alternative for this cardio option at home with some resistance bands!)

4. Walking – Walking is another great cardio routine. Don’t stroll, do brisk walking and get your arms into the motion. For additional difficulty, you can try walking with small dumbbells or wrist-strap-on weights. Try combining interval running with walking for accelerated weight reduction.

5. Swimming – Swimming is a great body building cardio routine as it strengthens the entire body. However, it is not easy for normal swimmers to have their heartbeat up while swimming and looking after that heartbeat for a long time.

6. Elliptical – The elliptical is great for people who suffered knee injuries as it doesn’t jar your legs. However, it’s almost zero resistance in most cases does not get your upper body into the motion. It can be incorporated into cool down routines for some added calorie burning.

7. Gym bicycle – I dislike the gym bicycle because you usually relax and just pedal away. The act of seated makes this a much less effective routine.

So there you have 7 routines that are great weight loss exercises. Some tend to be more intense than the others but try the ones you can to determine which routine works best for you. Make sure to enjoy your cardio routines. Enjoying yourself will also accelerate your weight loss.

Thanks for reading and Have A Great Day!

Cardiovascular Exercise


Good Morning!

As promised, I wanted to give you a couple of tips to try with your cardiovascular exercise and health. Check them out and see what works for you!

  •  Incorporate 30-minute exercise sessions into your schedule. Thirty minutes of daily exercise is adequate for most people.
  • Decide on a form of cardiovascular exercise for a specific day of the week. Using a treadmill or stair-climbing machine, jogging, biking, and swimming are all effective forms of cardiovascular exercise.
  • Warm up and actively stretch for 5 minutes before beginning any activity.
  • Exercise at a moderate pace for 20 minutes.
  • Follow with a 5-minute cool down.
  • Change your schedule to accommodate longer exercise periods when appropriate.
  • Stick to your schedule.

In my next post, I will give you some ideas for weight training and how to get the most out of your workouts. Til then have a Great Day!

Thanks For Reading!

No Time For A Workout You Say?


Good Afternoon Everyone! I really hope you’re having a great day. I wanted to share some mental reconditioning with you. In our day to day activities, many are very quick to say what they do not have time for. So with that in mind, the two most important things that usually suffer with the “time constraint” is food intake and exercise. With that being said, I have included a quick workout that may take you no more than about 15 to 20 minutes out of your day. Certainly you can find 20 minutes for your health – can’t you?

 

Prisoner Squats 3 sets – 15 repetitions

1. Stand with your feet shoulder width apart and cross your arms in front of you as if leaning on a counter.

2. Make sure that you keep your back straight.

3. Focus on a border point between the wall and the ceiling. This will ensure that you keep your head up and also help with proper form.

4. Bend slowly at your knees into a full squat.

5. Return to a full upright position.

Squat Jumps 3 sets, 15 repetitions

1. Just as above, feet shoulder width apart, arms folded across your chest.

2. This exercise you will lower your body just as before for the squat slowly, but you will explode up and jump into the air.

If you have knee problems I do not recommend this, you can instead do equal number of sets and repetitions of push ups.

3. Ensure that you land with your feet at least shoulder width apart and gradually lower your body back into a full squat position before repeating the explosion movement again.

Body Builder 3 sets, 15 repetitions

1. Once more, stand with your feet shoulder width apart.

2. From this position, you will bend at the knees and place your hands on either side of your feet. (You should be in a crouch position)

3. From the crouch position, thrust both feet back so that you end up in a push up position.

4. Complete a full push-up.

5. Pull both feet back up under you so that you are now back in a crouch position.

6. Return to full standing position.

7. Repeat

This workout is designed to give your body a jolt and get the blood pumping. Even if you don’t think you have time, this is simple, requires no equipment and only takes the dedication to put your body in motion.

If the sets and reps are not enough or you do not feel slightly winded, you are either doing these too slow or you are in decent shape. That being said for the intermediate fitness level, you can add two more sets with the same reps with medium intensity or speed. For the beginner, you should do these with moderate intensity to ensure foot, leg, arm and hand positions are correct alignment and position. As you become more comfortable, increase speed and intensity.

Give this a try and leave me your feedback.

Thanks for reading!

 

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