The Muscle Couple talks about dieting and fat burning all the time.
But we’ve never discussed the MOST POWERFUL, FAT BURNING-BODY REDEFINING-PHYSIQUE ALTERING exercise there is?
TABATA INTERVAL TRAINING is the single most effective fat burning form of exercise a Human can perform. And to top it off, you can do it in less than 15 Minutes every day!
So what is TABATA?
The Tabata Protocol–named after Izumi Tabata, Ph.D., a former researcher at Japan’s National Institute of Fitness and Sports in Kanoya–is:
“an interval routine consisting of six to seven 20-second full-speed sprints interspersed with rest periods of 10 seconds.”
The reason the Tabata Protocol is so effective are it’s effects on the CNS in improving both aerobic and anaerobic capacity. Think of it as a form of Cardio training that improves both endurance and power. A very rare and difficult feat to achieve. For the average trainer, having both your Aerobic and Anaerobic system taxed this efficiently in such a short time does wonders for Fat Burning and elevating BMR(Basal Metabolic Rate)long after completion of the exercise.
The key to the Tabata Protocol’s effectiveness appears to be the short rest intervals between sprints. Conventional interval-training guidelines suggest keeping a 1:3 work-rest ratio. That is, your rest periods should last three times as long as the duration of your sprints. But the Tabata Protocol’s work-rest ratio is 2:1, which means your rest periods are only half as long as the time you’re working.
Trust us when we tell you there is nothing more effective in reducing bodyfat and redefining your physique in a shorter amount of time. Both of us have used it in two week increments to get into Contest ready conditioning(Sub 6.5%) from 10-12%.
<NOTE> This type of training is for people with a solid fitness base and not for the faint of heart. Please consult your doctor or health care practioner before starting anything this challenging
If you think you’ve got what it takes to give this type of cardio training a try, here it is:
- Perform a five-minute warm-up by Running-Cycling or Elliptical at about 40% of your Max
- Perform Intervals by either- Running on a track or treadmill–Stationary bike or an Elliptical trainer
- Alternate 20 seconds of activity at full effort with 10-second rest periods.
- Each sprint-rest combo counts as one interval. (Do 4 initially progressing up to 7)
- After the intense section, do a five-minute cool-down in the same way you warmed up
Try to do four intervals at first, then gradually work your way up to seven. Repeat the workout three to four days a week. Bam-that’s it. You are done in less than 15 minutes EOD.
To maximize your Tabata training here a couple of tips:
- Do it first thing in the AM on an Empty Stomach
- Take a Thermogenic supplement (Fat Burner 15 minutes before)
- Also take 2gms of L-Carnitine with your Thermogenic
Jay has experimented with breaking up this workout into “2-A-Day Tabata’s” by doing 3 intervals in the morning and 3 at night. The results weren’t much better than just doing one session EOD.
If you are in decent shape and are looking for quick results and noticeable improvement to your physique, give this program a try right away.
As always, feel free to ask us questions or let us know how it’s going after a couple of weeks.
And remember! This isn’t easy by any stretch of the imagination. It takes willpower and resolve to continue. Best of Luck!