Could you push yourself through a 4 minute extreme workout to save time at the gym? This is what Tabata is. Dr. Tabata proved that high intensity exercise in short durations have the same or better results than a 30 minute moderate intensity exercise.
How it works?
It actually uses both aerobic and anaerobic systems to maximize your calorie burning capacity. The workout last for 4 minutes and you complete 8 rounds of 20 second high intensity and 10 second rest bouts.
This exercise is great for people looking to save time and maximize their fat burn. Note- if you want to get the most out of this workout, you need to go all out for the 20 seconds or it won't work. Im talking balls to the wall. It's not an easy workout and you have to have your game face on to complete it. I recommend no more than 2-4 times per week and this should not completely replace your workout regimen. Also this is designed for Olympic athletes so if you are are a beginner I would start slow and work your way to 4 times per week.
How to incorporate this:
I have been doing a lot of interval training through the process of my competition prep and Tabat has become my favorite. Since I spend so much time lifting, I don't have time to spend an extra 30 minutes on the treadmill after my lift so this method is perfect for me.
So after I lift I use this to completely exhaust my muscles. Example- If I am working on chest, I will do this with push ups. This can be done on a treadmill, stair master, elliptical, spinning bike or without equipment. Try up downs, squat jumps, pop squats, pull ups, push ups, or sprints. Yesterday I worked on my glutes and hamstrings doing good mornings, hip trusters, dead lifts and squats. After I finished with a 15 incline, all out sprints on the treadmill, Tabata method.
Full extension push up- a) start with your chest on the ground, back flexed, hands off the ground. b) Push up into a plank. c) Drop down into start position, hands off the ground. That is one rep. *make sure your core is engaged,hips are up, head is creating natural spine alinement and your hands are directly under your shoulders. Use a mirror for guidance.
Tabata- Do this for 20 seconds as fast as you can. Then rest in the hold position for 10 sections. Repeat 8 times.
Again like I talked about before, this workouts burn as many calories because of the after burn effect. Pay attention to how long it takes your heart rate to slow back down after this workout. I would recommend a cool down and stretch before heading out the door. Stretching and cool down are just as important as the exercise. Also making sure you adequately warm up prior to exercise, 3-5 minutes.
2 Weeks out:
Well it's that time folks. I am two weeks out from my competition and it is coming down to the wire. My diet is getting stricter and I have to be on my best behavior. I just got all my jewelry this weekend and all my makeup for the show. Now all there is left to do is compete.
Diet-
My diet consists of lean protein (ground turkey, salmon, chicken, white fish and eggs), lots of vegetables, focusing on dark leafy greens like kale, and healthy fats (coconut oil, raw nuts, avocados, olive oil). I have cut out all dairy and have one piece of fruit a day. I am eating oatmeal and sweet potatoes for carbs to fuel my exercise. No alcohol or anything processed. I am cooking all my meals and drinking a lot of water and tea.
This week I added beets into my diet because there are studies that show that they increase your muscle performance and efficiency of exercise. So I figured I would try them out and I am enjoying them on salads and with edamame.
Also if you didnt notice I went a little pumpkin crazy last week- check out my Pumpkin Pumkin Pumkin post!
Exercise-
Since I am two weeks away, I am upping my cardio and slowly decreasing my heavy lifting. I don't want my muscles to be inflamed because of tearing them down in the process of building. Plus you can't do any building in two weeks anyways right?
I love all the changes to my body and I am seeing all my hardwork pay off. So excited to see the finished product! I need to stay strong I am so close!
Chels
P.S. Find me on instagram or twitter- I will be posting my daily meals and tips leading to my comp! (FindYourStrong or Chelsey Walton). Also feel free to comment with any questions.
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