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,
Hey what’s up everyone!
I spent the day going over a few things, nothing too serious because I wanted to spend some time with my kids and just be dad and have fun. I learned why they like clowning around and are becoming excellent practical jokers…thanks dad!
The reason for my post this evening is to share a concept that many seem to have a little bit of a problem with. Whenever you decide to do something new, like learn jiu jitsu, it can be a very fun and exciting time. Anyone that has taken martial arts understands that as a beginner you are going to be handled. Blue belts can make a new and eager white belt feel like they should have left their Gi at the door when leaving. The thing to always keep you centered on your goal is to visualize what you wish to accomplish. In Jiu Jitsu, maybe you just learned a sweep from the guard and can’t wait to try it out. The more you visualize sweeping your partner or opponent, the easier it becomes when you are “in the battle.”
Life is the same way…always visualize whatever is in front of you. It’s like a form of mental practice. A calming mechanic to allow you to relax in sometimes stressful situations. Most would agree that your thinking is clear, clean and pure when totally relaxed so why wouldn’t you always want to be this way?
“Who put this thing together?….ME…Who do I trust…ME!” – Al Pacino Scarface
This should be your moment of clarity because the only person that can get you to commit mentally to something is you. Another form of visualization is meditation so if you are into that, by all means practice and believe in it.
I hope this little tidbit gives you another tool to place in your toolbox of mental fitness and toughness.
Have an Awesome Night!
Thanks For Reading.
Happy Friday Everyone!
It has been a minute since my last post I know, but I was committed to getting at least one in before the end of the week. I’ve been working myself into even better shape preparing for a year of competition in 2012 and a renewed sense of dedication to the people of Jacksonville that are battling weight issues and diabetes alike.
I wanted to share with you something that I am sure you already know but really don’t make the connection. In previous posts I have covered mental toughness, positive attitude and the like when making goals to accomplish. All of that is great and the right way to go about your business, however you need to do one other thing: visualize accomplishing the goal and then become it.
In the 1997 movie Boiler Room, Ben Affleck plays a hotshot directing manager for a faulty stock company. His job is to “pitch” the newbies that come into the firm that all positive and successful things will come with hard work and never accepting failure or no as an option. One particular scene in the conference room, he uses a phrase that is very appropriate in the movie as well as in life: “Act As If…” This can be translated a number of ways. For you and your personal health and fitness goals it is very simple. If you have written out your plans and goals, created an eating strategy, Act As If you have lost 2 pounds for that week. Even if you haven’t lost the weight yet, it is a subconscious confirmation that you intend and are focused on accomplishing any and all goals established.
Remember, where the mind leads the body follows. Be vigilant in your strategies be it food or fitness and always maintain a positive mentality. We attract what we put off and sometimes a little lint along the way. Never let the lint outweigh the positive strides and better life that await through strong efforts.
Hope this inspires you to always work to be the best and never surrender to self-sabotage or crabs (people with no desire to commit to being successful) in your life.
Have an Awesome Friday and a Great Weekend!