HIIT On Steroids- The Tabata Protocol

Posted by on Jul 7, 2016 in Exercise, Fat Loss, Physiology | 4 comments

Man Wiping Sweat From Forehead With Towel

 

 

In April I wrote a blog post- High Intensity Interval Training- The Shortcut To Losing Fat.

In that post I mentioned the “Tabata Method” developed by Dr. Izumi Tabata in 1996. His training protocol was based on studies of the Japanese Olympic speed skating team.

The Tabata protocol calls for an all-out, more than 100% intense effort for 20 seconds, followed by 10 seconds of rest, repeated eight times for a total of eight cycles or four minutes not including warming up and cooling down.

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How Do I Get Started?- 3 Easy Steps To Fitness

Posted by on Jun 20, 2016 in Exercise, Motivation, Nutrition, Psychology |

3 Easy Steps

 

How Do I Get Started?

 

This question can be answered either very simply, which might be perfect for some of you, or answered in great depth and detail, which might be perfect for others of you.
What’s important is that it’s answered in way that resonates with you, that sticks with you, that you can easily follow, and that produces results.

I’m willing to bet that most of you have tried to follow a diet and exercise program before. You might have seen results, but for whatever reason you didn’t continue.

Maybe it became a burden to follow after a while- too many decisions to make, too many don’ts- don’t do this, don’t do that, maybe you didn’t see the results you wanted quickly enough, or perhaps you just ran out of will power due to decision fatigue.

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Which Supplements Are The Best And Which Are Just Hype?

Posted by on Jun 9, 2016 in General, Joint Care, Supplements | 2 comments

Supplement Pills and Bottles

 

 

 

 

 

 

 

 

 

 

 

 

 

A good question but one that lacks a definitive answer. I take vitamin and mineral supplements. Can I say with certainty that they keep me healthy? I don’t know. I’m rarely sick. Maybe I’ll have a cold for a couple of days every few years. Is that because of the vitamins and supplements or is it genetic? My dad was rarely sick as well and I don’t think he took any supplements.

Also if you do a little research, there are conflicting studies on just about every supplement out there as to whether we need them or not. I found it hard to find a consensus except that unless your doctor prescribes something for you, you should try to get most of your vitamins and minerals from the food you eat.

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What If You’ve Never Worked Out Before Or Have a Fear Of Injury?

Posted by on May 30, 2016 in Exercise, General, Joint Care, Physiology | 4 comments

I Can

 

 

The first thing you need to realize is that you can do this.

No matter how difficult it may seem, you have it within you to be the exception.

 

If You’re Just Starting Out

 

If you’ve never worked out before, consult with your doctor first. You want to make sure you don’t have any pre-existing conditions that might be exacerbated by certain types of exercise or that you’re predisposed to any particular sort of injury or hurt.

Barring that, my advice to beginners and those worried about injuries is to start slowly. Don’t just jump right in. Your body needs time to adapt to the new stress you’re going to be putting on it and while it can adapt pretty quickly, overtaxing your body is a sure-fire way to injure yourself.

Start slow and just start moving.

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How To Lose Body Fat, Not Just Scale Weight- Part 2

Posted by on May 22, 2016 in Exercise, Fat Loss, Nutrition | 2 comments

 

 

Scale Displaying Fat

 

 

Our goal is to change your body from a machine that burns carbohydrates for energy to a machine that burns fat for energy.

If you’ve ever tried any of the fad diets that seem to come out weekly, you probably lost several pounds over the first couple of weeks and then your weight loss slowed down. There are a couple of reasons for this:

First, heavier people usually have a higher basal metabolic rate to begin with, and as the weight comes off, their BMR slows down.

Second, a lot of it is water weight, especially if the diet includes reducing your carbohydrate intake.

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How To Lose Body Fat, Not Just Scale Weight- Part 1

Posted by on May 22, 2016 in Exercise, Fat Loss, Nutrition |

Scale Displaying Fat

 

 

Most likely, the reason you want to lose weight is because you’re carrying too much fat, and you want to change your body shape. It’s really not so much the number on the scale, although they’re certainly related.

Your scale weight, which is your total body weight, is composed of two things- body fat and lean mass, fat and lean. We all know what fat is, lean is everything else- muscle, bone, blood, organs, skin- all of the weight you carry that isn’t fat.

When you just lose scale weight by reducing the calories you eat without any resistance exercise, you’re losing both body fat and lean mass, which includes muscle. Your clothes might fit you better, but it’s quite possible that you’ve just become a smaller version of what you were before. If your body fat was in the 30% or more range (which is considered obese), you might still have 30% or more body fat even though you weigh less and wear smaller sizes.

Most diets are focused on losing scale weight.

You want to be focused on losing body fat.

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