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 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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High Intensity Interval Training- The Shortcut to Losing Fat

Posted by on Apr 27, 2016 in Exercise, Fat Loss, Weight loss | 2 comments

Man Running On BeachA common reason for not exercising is a hectic schedule and lack of time. And that’s completely understandable. Work keeps us busy, family keeps us busy, and life in general keeps us busy. But is that a reason to ignore our health? We find time for other pursuits that are important to us. Why not our health?

No one can say that exercise isn’t important and actually mean it. The real issue is that we think exercise has to take a lot of time to be effective. And because it requires a fair amount of effort too, we’d rather not put in the time.

What if I told you that there’s a form of exercise for losing fat that’s been scientifically proven to be:

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Aerobic Or Anaerobic Exercise- Which Will Burn More Fat, More Quickly?

Posted by on Apr 20, 2016 in Exercise, Fat Loss, Weight loss | 2 comments

Aerobic vs. Anaerobic Exercise

 

 

Aerobic and Anaerobic Defined

 

Aerobic exercise is what we usually call “cardio.” Aerobic actually means “with oxygen.” This type of exercise stimulates the heart rate and breathing, which controls the amount of oxygen that gets to the muscles to help them burn calories for fuel. But it doesn’t usually increase the amount of oxygen needed by your body so much, that you’re unable to continue the exercise for more than a few minutes. You are able to continue it. This kind of exercise is usually low to moderate intensity.

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