Well, I have to admit that to thank the Japanese for fat loss would be a slight exaggeration.
However, they are responsible for one pleasant, or not so pleasant chap called Professor Tabata who has made working out, training, exercise or whatever you want to label it as an excuse of the past.
The phrase Tabata Interval originated from a study performed by Dr. Izumi Tabata (and colleagues) at the National Institute of Fitness and Sports in Tokyo, Japan.
They found that, to cut it short, that 7-8 sets of exercise on a stationary bike at 170% of your VO2 max (a term used to describe your fitness levels) for 20 seconds followed by 10 seconds rest was effective at improving your fitness levels by as much as 28%.
So let me get this right – 4 minutes for a 28% improvement in fitness.
It is also a great little fat burner. The keys lies not in the amount of calories you burn during the session but the time following the session. This ‘after burn’ or Elevated Post Oxygen Consumption for the nerds out there (and yes I am one) is the result of you elevating your metabolic rate through the roof. You will burn calories whilst sitting at your desk!
Yep. Not a bad investment for your body and the beauty is that it only takes 4 minutes. Imagine if you had all of 8, 12 or 16 minutes what you could achieve.
It is one of the biggest excuses that I hear every day.
‘I don’t have time’
or ‘I HAD to do the washing’
‘Really? What is easier to fix – a pile of dirty clothes or the rolls of fat hanging over your trousers?’
The key lies with the intensity of your exercise during the 20 seconds. If you can hold a conversation then you are not working hard enough or the ‘intent’ is not enough.
The beauty with this principle is that you can apply is to any exercise. The more muscles you involve the better. So curling a bag of sugar for 20 seconds will not yield as much fat burning effect as a press up-squat combination.
If you are out walking then walk briskly for 5-10 minutes ensuring you are warm and ready to launch into some Tabatas. Then up the intensity. For some this may be no more than a fast walk. For others, a jog, a run or even a sprint. Then rest for 10 seconds before going again. Now repeat this session for 7 more sets.
You can also use body weight exercises performed to as many repetitions in the allotted time frame.
Try a squat by placing your feet shoulder width apart, keeping your chest proud and sitting back and down into as deep as position as possible.
Try a lunge by placing your front foot out in front before explosively pushing back to the start position. If you find this tough then keep the front foot where it is and lunge and up and down.
How about the humble press-up? Or chin-up for the more militant about you? A press up is a great foundation movement. Place your hands for beginners against a wall, intermediate against an elevated platform and for the advanced, the floor. Keep your hips and shoulders level and lower to the ground. Push the ground away from you back to the start position.
Running on the spot or skipping is also a great way of performing the dreaded tabatas.
These sessions are short and sweet and yes 4 minutes will yield some results. If you wish to combine blocks of 4 minutes rest for 4 minutes in-between if you are starting out. If you are more advanced then 2 minutes will suffice.
Be sure to combine the above with a well-designed nutrition programme, drink plenty of water, get your sleep and you are sure to be in for the results you want.
John Lark is a fat loss specialist. Go to his web site www.john-lark.com and download his free report on ‘5 Most Effective Ways of Burning Fat’ or call 01-5052131.
