Like so many people out there, I'm sure you're looking for a change? Want to fit back into your old clothes or perhaps buy some new ones that look great? Are you so god damn sick and tired of being overweight and not just want … but NEED a change?
There is actually a way that does not take hours and hours and hours a week and you can really achieve the fitness Utopia of being able to burn fat and build lean muscle at the same time … and that is a Tabata Fat Burning workout ! And they only take around four minutes!
So here's the basic strategy of Tabata workouts!
You're going to do twenty seconds– yes, you read it right, a mere twenty seconds– of really, really, really intense aerobic exercise. No mucking about here, I really do mean intense. Intense enough so that you are definitely huffing and puffing! But the good part … after that 20 seconds you're going to stop and do positively nothing in any way for a whole ten seconds!
Then you're going to repeat the exercise, again at high intensity, for another 20 seconds. Then again you get ten seconds to get back to feeling like a normal, everyday human again. 10 second rest period done and once again you'll be doing that maximum intensity work for twenty more seconds. Then you guessed it … when the timer gets off, you catch your breath– for another ten.
Now you just basically repeat with this rhythm, until you've done a full 8 rounds of twenty-second bursts of fat torching radically intense exercise!
Generating The Anaerobic State
Previously, fitness experts have recommended the "fat burning zone," which, essentially translates to 1 hour of constant cardio, such as, that on a treadmill or exercise bike.
This moderate systematic cardio process had become old news since science has shown that intense work intervals followed by short rest periods is what facilitates what is known as the anaerobic state, and this exact state is what allows for the most fat burning.
Anaerobic essentially means "without oxygen," where you will be heaving for breath, so much so, feeling like you just can't catch your breath. This has now been scientifically verified as the ideal zone for fat burning, boosting endurance and stamina and also strength training for the muscles. In the Anaerobic state the body begins to use carbs for energy instead of fat.
This is called High Intensity Interval Training, commonly known as HIIT and Tabata is among the most well-known and widely used protocols to create this anaerobic state. Kettlebell training can achieve it too, but, a Tabata Fat Burning Workout really takes it up a few notches and features some of the most gut wrenching, breath catching moves with the shortest workout time that produces maximum fat loss, extreme metabolism boost and consequent calorie burning for hours after the workout is over. And that my friends is what you want!
EPOC And Metabolism
The technique of interspersing short recovery periods with maximum effort allows the body to push itself over and above its identified threshold, which initiates a chemical response and neuro-endocrine reaction.
Lifting the metabolic rate is the key to burning body fat! Contrary to what many people focus on, the goal is not so much the calories or fat burned during the workout, but, what is burned continually after the workout.
And the only way to use carbs as energy throughout the workout is with intense intervals that lift the resting metabolic rate. During very intense bursts the heart rate soars and as you struggle and gasp for air you will typically react by taking in more oxygen in the rest periods and this extra oxygen is what will raise the metabolic rate. This process is known as excess post-exercise oxygen consumption (EPOC).
How To Choose The Right Moves for Your Tabata Fat Burn Workout
Like all exercise, it will depend upon your personal physical state and what you're comfortable with. The type of exercise you do for a Tabata session needs to be one that you are very used to, and very good at.
Nevertheless, if you're not good …