Burn the Belly Fat Away With Metabolic Momentum

The body’s metabolic function is a great piece of natural engineering that can empower anybody to lose weight and improve their levels of health, fitness and general well being.

The metabolic system is made up from a complicated combination of hormones and enzymes that act together to not only help to convert ingested food and drink into calories, but that also help to govern how efficiently our bodies use, or burn those calories. So, in terms of our general health, our metabolic systems can be a key factor in determining our weight profile. A sluggish metabolic rate can make it more difficult to lose weight, whereas a higher, active metabolic rate can be a very useful aid in helping to shed unwanted pounds.

“Why is this?” you may ask yourselves, and the startling answer is that not only can a higher metabolic rate burn calories faster, but it also does this when you are at rest, or even asleep. Yes, the dream ticket; lose weight while you are asleep.

Your metabolism is affected by many different things including, you age, your gender, your gene pattern, and your body fat to muscle ratio. Our metabolic rate begins to slow once we reach 40 and thereafter continues to slow by approximately five percent every ten years. As a general rule, men tend to have a higher metabolic rate than women, and this is mainly due to the fact that on average, men have a higher muscle to fat ratio than women do.

Some people have a naturally high metabolic rate whereas others are slower. But don’t despair. If you’re one of the unfortunate people with a lower rate, it is possible to speed it up. How? – By regular aerobic or cardiovascular exercise.

Cardiovascular exercise (popularly known by its abbreviation of “cardio”), and aerobic exercise are pretty much one and the same thing for any confused by the use of both terms. Cardio is essentially working out your heart, lungs, and circulatory system by exercises such as, Running, jogging, walking, cycling, and swimming. A lot of you will recognize these exercises as being aerobic, but strictly speaking they are cardiovascular, but cardio can also include working with weights and resistance type exercises too, and so the term aerobic has been adopted by many to help differentiate between the two types of exercise.

Obesity is very much a worldwide problem in the developed world today, and unfortunately the US heads the league table. So with that fact in mind, and all of the adverse publicity that it generates, it is hardly surprising that weight loss is a high priority on many people’s minds. As we’ve already established, regular cardiovascular exercise is the way to a faster metabolism, which in turn leads to increased weight loss if accompanied by a well balanced, healthy calorie controlled diet.

The curious thing is, that as more of us are introducing a cardio regime into our lifestyles, we are finding that the cardio is becoming and end to a means in itself. Even if and when we have reached our target weight, (if indeed that what it was that prompted us to start in the first place), we still carry on with our cardio.

It becomes a bit like a drug; but a good one; one that increases our health, our stamina, and our overall well being. It even contributes towards a healthier brain because of the way cardio helps to increase our blood circulation.

Sometimes the thought of taking up a cardio regime can be a little unattractive to those who have developed the “couch potato” mentality. At first it may seem a little daunting, but you will soon find that your body adapts to it incredibly quickly if you establish a regular pattern of exercise.

It doesn’t have to be too rigorous either. Obviously than harder you work-out the higher your metabolic rate will become, and the more weight you can lose, but even a relatively gentle work out, providing you get your heart and lung rate up, will benefit you enormously.

The most popular form of cardio exercise: jogging, walking, cycling, and swimming will all increase your lung capacity to accommodate your body’s demand for more oxygen. For those of you who have any joint problems, you will find tat swimming is a great exercise because the water helps to support your weight and you avoid the jarring impact that running, jogging, and walking can have on you hip, knee, and ankle joints.

For those who want to maximize their cardio for increasing their metabolic rates, it is worth throwing in some weight training or resistance exercises. As well as contributing towards raising your MR (metabolic rate) anyway, it also helps to build muscle tissue, and as we mentioned earlier in this text, the more muscle you have, the faster your MR will become, so you will get a double benefit.

Muscle is heavier than fat, but as long as you carry on with your other aerobic exercises too, (jogging, cycling, swimming), and you keep to your healthy well balanced diet, the muscle weight gain will be offset by the fat loss. In actual fact you will probably still continue to lose weight because muscle tissue takes a long time to build and in the meantime you will still be shedding fat.

Cardio has a way of making you want to become more and more fit and healthy. You develop what is called metabolic momentum, and once started it almost takes on a life and demand of its own. However, it is not in any way onerous. It is a pleasure that you will naturally want to extend.

You will eat and drink more healthily, and you will automatically want to cut out many of the rubbish fast foods and toxins that might have crept into your life.

The more you do your cardio exercises, the longer you keep your regime going for, not only does it become easier to do, but you will find it becoming an enjoyable part of the day (or night) that you look forward to and relish.

You will benefit from, and cherish, how well you feel, how fit you become, and how good you look too.

It can genuinely make you look and feel younger.

Find The Best Fat Burning Exercise For You

Cardio training incorporates some of the best fat burning exercises, and there are plenty choices available to you, so choose one that you will enjoy. There are two types of cardio training, the slow and steady type and the high intensity type. The slow and steady type is low intensity, burns fat and preserves the joints and is usually a long duration (45 min to 1 hour). The high intensity cardio burns a ton of calories and lasts for a shorter duration (20 min to 30 min). It’s a good thing to try both types to see which one you prefer.

These are some of the choices you have for the best fat burning cardio exercises, in which can burn up to 500 calories in 30 minutes:

Aerobics – This is the one most preferred by women and targets mainly legs and hips;

Cycling – Using a stationary bike or outdoors, this is a great exercise, but it depends on your speed and resistance to burn maximum calories.

Jumping Rope – This is one of the simplest and most effective cardio workouts that anyone can do at home because you can do it in 15 to 20 minutes and it will give you a total body workout.

Rowing – This gives your arms a great workout, but again depends on the resistance to gain maximum benefit.

Running – Get yourself a pair of good running shoes because this is great for burning calories.

Swimming – This full body exercise burns the most calories in half an hour

Walking – Brisk walking is a less strenuous form of cardio which is great if you’re looking for low impact on the joints. Walking on an incline, and adding hills to the workout will increase the amount of calories burned.

Try them all if you can and decide which one is the best fat burning exercise for you. You can always accelerate the effects of your cardio workout by taking a thermogenic calorie burner daily. Your body is continually burning calories, so with a thermogenic calorie burner, you are boosting the result of your cardio workout, which means you can exercise for less time each day. Taking one thermogenic calorie burning pill can burn an extra 278 calories, which is a great boost to any exercise regime.

HIIT Training: Lose Weight Like Magic

You have already got the idea that intervals training is the sure-success key for cardio. If you want to burn fat, that is, as opposed to end up with chunky fat aerobics instructor syndrome. And perhaps you’ve seen my latest article in the Fitness First magazine and want to know more about ideal cardio for fat loss. Either way, I’m guessing that if you’ve been around the traps for even a little while then you can smugly pat yourself on the back, safe in the knowledge that you use intervals to take your workouts to the next level at every chance you get. One minute hard, one minute recovery right? Well, yes, but also – no. As with anything training and fat loss related, true success comes from keeping your body on it’s toes. Mixing things up. And while ‘minute-on, minute-off’ style cardio is certainly far better than endurance if you want to get lean it really is just a starting point. And if you are trying it again and again, certainly your body will start saying NO. So, it is not going to work as it did before.

Then, what are we waiting for? Let’s have a look what exactly an ideal interval training is. Well, for starters, true interval training is officially known as HIIT training – High Intensity Interval Training. And this sure isn’t just any old back and forth on the treadmill while you change tunes on your iPod and check out the latest night-time talent. I can guarantee you that this will supercharge your cardio, burn your fat and you will must say “OMG! It’s a magic”.

So This is How It Works

There are a few key elements that make HIIT training stand out from regular intervals, and the reason for that is the end goal (to maintain an anaerobic state for as much total cumulative time as possible). A proper HIIT workout consists of the following elements:

  • Time – HIIT training must last absolutely no longer than 20 minutes (extra time for warming up and cooling down is okay)
  • A beginner HIIT workout might have as little as 4-6 minutes total ‘work’ time, and an advanced might have up to a 50/50 ratio or beyond
  • Muscle groups – HIIT training uses as many muscle groups as possible, which is why sprinting is preferable to a ‘legs only’ cross trainer (for example)
  • When you really give these workouts with your all efforts, you should absolutely not be doing successive days. You need at least one day in between.
  • Only repeat a certain HIIT program (see below) for a maximum of 6 weeks. Any longer and you’ll start to adapt, so take a week or so off from this style of cardio, and then come back with a fresh HIIT program.

Combining Them Together

A total anaerobic exercise as much as possible, if that is your dream then it stands to reason that your rest times will be increasingly reduced as you advance through your HIIT training programs. As a novice, you might start out with 6-8 repetitions of 30-second sprints, with up to 90 seconds rest in between. After a week or so you’ll notice you don’t really need that much rest and you can gradually reduce down to a 50/50 ratio. If you’ve never really worked hard at your intervals before, did you?, then this is the ideal place to start for your first 6 week block and will also extremely enhance your fitness.

Taking things to the next level will surely further increase your fitness, but it’s also the point at which you’ll really start to chow through the body fat. In this way of training, you are going to burn your complete energy, so be sure to give yourself adequate rest between workouts. Try starting out with 60-second work periods and at least 2 minutes rest time. As before, gradually reduce your rest time until it’s a 50/50 ratio. Just keep in mind not to go beyond 20 minutes total work time, but also be sure to warm up and stretch it out afterwards. The sky is really the limit here, as you can obviously increase your work intensity even once you’ve dropped the rest time as far as possible.

The third (last but not the least) step (now things are going to be really interesting)- we actually start to drop your rest time lower than your work time. Yep, it’s intense, it’s a little bit scary, it’s bound to get your lungs screaming, but it really does blast away the fitness cobwebs like nothing on earth. And – as you can imagine – you’ll be burning fat like sausages on Australia Day. When you come to this stage it’s wise to reduce your total work time to as low as 10 minutes until you slowly become habituated to the higher intensity – or you just might find yourself wiping the floor with, well, yourself. Try to start with 60 seconds work time and 40 seconds rest, and gradually increase the intensity as you drop first the work time, and then the rest. Don’t forget your gym towel – you will need it!

Have gone through any HIIT training before? What’s your preferred approach or is there any way that you could make some changes to maximize your results?

What Type of Footwear Should I Put on For A Mini Trampoline?

The advantage of a mini trampoline is it can be utilized both outside and inside. This begs the particular question then: what type of footwear will be best suited? Will particular footwear wear down the trampoline pad? Would it be safe to jump with your bare feet? How about socks?

We’re here to reply to these kinds of questions once and for all so that you could increase your comfort as well as being safe.

Let’s begin by covering the shoes we recommend you DO use for your small trampoline. Certainly, you should first check with any paperwork that came with your rebounder regarding certain guidelines from the maker.

A set of tennis, running, or cross training shoes are ideal for working out on a small trampoline. They have enough traction on the soles to make sure you do not slide, yet they’re still gentle enough to not cause damage to the trampoline top layer over time. Additionally, these types of shoes provide great support for individuals that have poor arches or perhaps if you find your feet hurt after a round on the small trampoline. These types of shoes were created for bouncing, which will let you stay firm while jumping your way to your fitness goals.

Much better compared to tennis shoes are no shoes. Your own bare feet come with a natural non-slip sole. Additionally, you will be able to experience the subtle adjustments in the surface of the mini trampoline which will let you get used to changes in your jumping sequence. Also, bouncing on your naked feet can help improve your foot muscles that would otherwise not be used while using shoes. It truly is dependent on comfort and choice whether you choose to don tennis shoes or leave your feet bare.

An ideal compromise in between bare feet and footwear come in the form of Vibram FiveFinger shoes. They might look strange, but they definitely do provide you with the non-slip grip of a shoe with all the overall flexibility and subtle motions that are included with barefoot rebounding!

Regarding safety sake, our recommendation is that you don’t use the following when using a little trampoline. You’ll also extend the life span of your trampoline by following these suggestions.

Though it may be inviting to jump with your socks, especially when doing exercises at home, it’s a bad idea. Your socks give the bottom of your feet with no proper grip in any way. The top of the trampoline is sleek also. Add to that the proven fact that you’ll be jumping and twisting on the trampoline and it’s a recipe for disaster.

If we have not previously mentioned it in this posting, then it’s probably not smart to wear on a mini trampoline. We’re discussing stuff like flip-flops, sandals, cleats, boots, dress shoes, high heel pumps, slip-ons, the list can go much more. Use common sense and stick to bare feet or athletic shoes having soft soles while rebounding. It is going to make sure that you as well as your trampoline last for years in the future.

Forget 220 Minus Age

How do you find your target heart rate, the number of beats per minute that shows you’re exercising hard enough to lose weight?

A researcher in the early 1970’s noticed that maximum heart rate decreases regularly with age, giving birth to the “220-age” rule. The rule states that you can determine your maximum heart rate by subtracting your age from 220.

The number you get with this formula is your maximum heart rate, the number of beats per minute when chased by a crazed rottweiler. Your target heart rate is a percentage of this maximum value. Stick with me-I’m almost done, there’s a reward at the end.

Let’s say you’re 40 years old and aiming for 70% of maximum:

220-40=180

180 * .70=126 beats per minute

Your target heart rate is 126.

Simple, isn’t it?

The are a couple of problems with this method.

First of all, it’s complicated. You need either math skills or computer help with the formula. And it requires an electronic monitor too-how else will you know your heart rate?

Second of all, it isn’t as accurate as once thought. The accuracy changes with common cold medicines, for example. The accuracy also varies between men and women. And between the young and old.

Yuck.

Forget “220-age”. Instead, assign a number from one to 10 that represents your current exercise intensity. One is very low, three is moderate, seven is very strong… and 10 is maximum. Let’s say you want to exercise at 70% of maximum. Simply go to effort 7-you pick the level, not a machine, or a formula.

Too simple to believe? Amazingly, research has shown this method to be quite accurate. And you don’t need an electronic monitor either.

It’s simple and it works better. How often does that happen? What are you waiting for?

Why Does My Hula Hoop Keep Falling?

Why does your hula hoop keep falling to the ground like gravity just multiplied 10 fold!?

Do you feel like giving up?

Have you thrown your hula hoop across the room in frustration, causing sheer destruction in it’s path?

Well don’t worry, I have been there!

Some people pick it up straight away and can keep it spinning for ages (these were probably the same people you hated at school).

However, us mere mortals can sometimes have a harder time.

Over the past 4 years I have been teaching hula hoop fitness to women of all ages, shapes and sizes. Occasionally some people just can’t seem to get the “knack”… or so they thought! Usually it just takes a bit of tweaking and like magic they can do it!. If you are finding yourself in this position then I’m going to cover some of the possible reason’s why your hula hoop might be falling. Read on…

Reason #1 – It’s The Wrong Size.

If you have one of those kids hula hoops from your local supermarket then FORGET IT! They are far too small and far too light. You need an adult sized weighted hula hoop, you can get these on eBay or Amazon and possibly local suppliers, just type in ‘adult weighted hula hoop’ to Google and see what happens.

Personally I don’t like the really heavy weighted ones (2lbs or over) I have 2 of these and I never use them because of how much they hurt, plus they bruise me, I can usually only waist hoop for 5 or 10 minutes with them.

I recommend the hoops that are 2lbs or under and are wrapped in grip tape (gaffer tape) which is cloth based and sticks to your clothes and skin.

Reason #2 – Wrong Technique!

If you’re struggling to keep the hoop spinning then it could be because you just haven’t got the technique down yet! If you’re stuck in the 50′s and still doing the circular hip movements then you need to get with the times!

Here is the correct technique..

– Stand with one foot in front of the other (doesn’t matter which foot)

– Push the hula hoop with good force around your waist and make sure it’s straight

– Begin rocking your hips forward and back, shifting your weight from front to back foot.

Please try to avoid the big hip circles.. you will NOT have success trying to hoop like that.

Think of it as a push pull movement, pushing forward with your belly and back with your lower back.

Keep the shoulders back and down and head still.. try to avoid flailing!

If the hoop is still falling then try hooping faster. I call it double time hooping.. that should do the trick!

Reason #3 – Your Clothes Are Holding You Back

This one sounds a bit random, but it’s true!

If you are wearing the wrong type of clothing then this won’t come easy to you. Let me give you some examples of clothes to avoid when hooping.

– Loose t-shirts, jumpers, cardigans

– High waisted shorts or jeans

– Sweat pants/workout clothes that are made of nylon or non natural fibers.

Wear some tight fitting clothing like vests or t-shirts and tight pants or leggings made of natural fibers such as cotton. I would recommend as a beginner wearing trainers or something to cover your feet. If the hoop is falling a lot you don’t want some bruised tootsies!

If you want to learn more about how to hula hoop then sign up for my Free Video Course. You won’t be sorry!

Feel free to leave me a comment if you have any questions or need any help!

Until next time,

Happy Hooping!

Carly

Cindy Crawford – The Next Challenge Review

I have always loved Cindy Crawford’s workout videos and was very excited to start with this one. Cindy Crawford The Next Challenge Workout is just that, a challenging workout that offers one hour of non-repetitive exercise that will entertain you with low-key music while you do a combination of lunges, squats, karate kicks, and jumps.

With this workout video, you will see Cindy Crawford has slowed a lot in her instructions of performing certain exercises. I especially like that like that a glossary was included at the end of the video, which details the correct and incorrect way to do certain exercises. The video starts off with a warm-up followed by an aerobic exercise and a cool down which specifically focused on the back. I really liked the fact that someone included a section on the back, which is usually overlooked in many workout videos. An added bonus in this video is when Cindy works the abs in between each section.

Throughout the workout there are breaks taken periodically (about 15-20 seconds) which is enough time to get a few sips of water or “mop off” as Cindy so wonderfully puts it but doesn’t allow the heart rate to decrease.

I visited Amazon.com and checked out some of the reviews about Cindy Crawford-The Next Challenge and found most of the reviews very positive. Here is what one customer wrote at Amazon.com:

“This tape is about 64 minutes long, which after working out so long you get relieved it is over, because it really it the “next challenge”

The above is the tone most of the customers had who reviewed the Next Challenge video on Amazon.com. Customers feel she has improved with her instructional guides and overall exercise quality.

I was asked by someone once why I needed to watch a workout video over and over again once I have memorized the steps. The only thing I could gather from that question is that they have obviously never worked out to Cindy Crawford’s-The Next Challenge video where Cindy comes across with her “girl next door” appeal that is both calming and encouraging and makes you want to do your very best.

Cindy collaborated up with Radu in this workout video equals a real winner. I sweated, panted, felt my muscles burn, overall I had a real challenging workout. For anyone who is up to a challenge and wants to gain knowledge on how to perform exercises properly I recommend Cindy Crawford-The Next Challenge to you.

Fat Loss Means Intervals!

For many years it was thought that the only way to lose weight and burn fat was to follow a low intensity aerobic programme. But research has shown the opposite. To burn fat and maintain lean muscle mass Interval training is the most effective cardio tool for rapid fat loss.

Continuous aerobic exercise has been used for many years by people trying to lose weight and burn off excess body fat. The theory is that it takes the body 20 minutes to activate the aerobic or glycogen system. But the body’s response is to increase the Stress Hormone “Cortisol”. To counteract this increase, Interval Training is the secret.

High intense sprints or intervals with active rest in between, reduces the amount of Cortisol produced after exercise. Interval Training uses the chemical ATP which burns more fat than the traditional glycogen burning approach.

According to World renowned Strength Coach Charles poliquin there are several disadvantages to aerobic training:

v It reduces aerobic power

v The greater the aerobic base the lower the anaerobic power

v Oxidative stress in outdoor activities – produces Cortisol which oxidises the brain

v Its correlated to osteoporosis

v Alzheimer’s Disease is correlated to aerobic volume

v Increase incidence of mononucleosis

v Lowers the immune system – Triathletes and marathon runners are always ill

v Lowers trace minerals such as Zinc – leads to increased infertility

v Increase Cortisol produced overall

v After 8 weeks muscle mass is lost over body fat

v Slows down the metabolism over time

v Aerobic training is inferior for Fat Loss

Research shows that aerobic training worsens power and strength but strength training improves aerobic endurance.

Below is an example of an Interval Training Programme.

For best effects wear a Heart Rate Monitor:

o Warm up for 5 minutes on a treadmill at a moderate walking pace on a 1% Incline.

o Heart Rate should be above 120- 130 BPM

o Sprint as fast as you can for 45 seconds – Heart Rate should be above 170-180BPM

o Take active recovery by walking for 5 minutes

o Repeat up to 6 times

o Cool down for 5 Minutes by walking until heart rate returns to sub 120BPM .

Lose 30 Pounds in One Month – How to Lose 30 to 40 Pounds in a Month Without Weight Loss Surgery?

For steady results many people opt for the weight loss surgery. But the fact cannot be ignored that such surgery can gift you serious complications in future. To avoid such complications and probable scars it is always advisable that one should opt for healthy measures. Actually, such healthy measures can be cardio workouts, aerobics and low calorie diets. They can help you to lose 30 pounds within a month and that too very easily.

Tips to lose 30 to 40 pounds in a month with weight loss surgery?

1) Low calorie Diet: Losing weight can be a very difficult task. Moreover, if you opt for low calorie diets then you must bear the fact in mind that the result would be temporary. Actually, the moment you return back to your normal eating habits you start gaining weight again.

Here is the list that would help you to pick up the low calorie food items very easily:

* Vegetables are actually almost calorie free. You can opt for broccoli, mushroom, red peppers, watercress, mushroom, boiled potatoes, swede, celery and brussels sprouts.

* Fruits which contain low calories are chayote, melon, apricot, grapefruit and currants etc.

* Meat products which come in very low calories are ground turkey, beef, lean ham, lower fat hot-dogs, white eggs, Canadian bacon and low fat cheese.

2) Cardio Workouts: If you pick up the wrong cardio workouts then instead of getting better results you might end up in lamenting. Thus you need to be very cautious even while selecting the workouts. The best cardio workouts which can help you to lose 30 pounds within a week are as follows:

* Rowing: This is an excellent cardio workout that can help you to develop the strength of your upper body. In fact, this fat burning exercise would help you to lose weight at ease.

* Hiking: This workout can efficiently tone up the lower portion of your body.

* Jogging and Brisk Walking: These work outs have the potential to burn calories at a very steady pace.

* Aerobics: They are simply the most interesting workouts a one can exercise them for long hours without any second thought. Actually, to add more spice you can even add some music in the background. Intensive workout would burn calories in the form of sweat which would ultimately result in weight loss.

What Is Tabata?

Tabata training is an exercise regimen that was based on the study of Prof. Izumi Tabata of the Ritsumeikan University’s Sports, Health and Science Department. He was formerly a researcher of the National Institute for Health and Nutrition in Japan. This training regimen, consists of twenty (20) seconds of ultra intensive exercises, and ten (10) seconds of rest. This is repeated continuously for four (4) minutes and repeated eight (8) times or in eight (8) cycles. This was called the IE1 Protocol and was used originally to study athletes who underwent training regimens.

In the original research, two groups of athletes were observed. One group trained in moderate intensity workouts of about seventy percent (70%)intensity, for five (5) days during a six (6) week period. Each training module lasted for one (1) hour each day. The other group, trained in high intensity workouts for four (4) days per week, for a period of six (6) weeks. Each session lasted for four (4) minutes, at twenty second of high intensity training (170% intensity) and ten (10) seconds of rest.

The result showed the following:

* Group 1 showed remarkable increase in the cardiovascular area (aerobic system); but no result was observed for the anaerobic system or the muscle area.

* Group 2 showed significant increase in both aerobic and anaerobic areas as compared to Group 1.

The Tabata Protocol

Dr. Izumi Tabata is well known for his studies and research on high intensity intermittent training. His past work included, as Training Coach for the Speed Skating Team of Japan. The Head Coach, Mr. Irisawa Kotchi, developed a training program using short bursts of high intensity exercises; followed by short rest periods for the athletes to do. Dr. Tabata was made to analyze the effectiveness of said training regimen, which lead to what is now known as Tabata Protocol.

The regimen includes exercises that can be completed in only four (4) minutes. If the eight (8) cycles are completed, it would be enough to make a fit person exhausted from all the extreme exercises. Before this program came about, there were two (2) types of exercises that were incorporated into the athletes’ exercise program – low intensity exercises for long periods to increase endurance, and; sprinting, that improves the ability to sprint. The latter, had shown to have no effects on endurance and aerobics. Tabata Protocol, meshed the two programs together, for better workout results.

Aerobic and Metabolic Benefits of Tabata

The use of high intensity and high impact exercises, have been shown to improve the performance of athletes. For well trained athletes, increasing the frequency of training, would not yield further improvements. Endurance can be achieve through high intensity training programs. This training regimen had been shown to burn fat more effectively. This may be attributable to the increase in resting metabolic rates. High intensity training also lowers insulin resistance levels, leading to muscle fat oxidation and improvement in glucose tolerance.

Studies have shown that high impact exercises helps improve the insulin level in young healthy men and women as well. It also brings about significant reduction in body fat, as well as leg and trunk fat. This would equate to having these exercises as viable methods for preventing Type 2 diabetes. On cardiovascular diseases, it has been shown that brief intense exercises, can improve the cardio-vascular risk in adolescents and adults alike.

Tabata Interval Workout

The Tabata system may be defined as a method of exercise consisting of intervals that are completed within four (4) minutes. It takes eight (8) rounds of exercises of twenty (20) seconds each, and ten (10) seconds of rest.

This was brought about by the research of Dr. Isuzu Tabata on the effect of exercise protocols in athlete performance. The group discovered a method that produced extra-ordinary results. This method is what is now known as Tabata Protocol/Intervals.

In 1996, Dr. Tabata submitted a research study in the Medical Gazette for Medicine of Science in Sports and Exercise. This was a documentation of the benefits of high intensity intermittent training (HIIT). This research was repeated numerous times. The conclusion was that, four (4) minutes of Tabata Training interval exercises, is better in boosting aerobic and anaerobic capacities, as compared to one hour of endurance exercises.

The Tabata Interval Training workout can be done with all kinds of exercises: boxing, cycling, jumping rope, rowing, running, skiing, and swimming among many others. There is also a variety of equipment that can be used in training: bosu balls, barbells, dumb bells, kettle and swiss balls, own body weight, tubes, and bands and so on.

A Tabata Workout may include the following exercise regimen:

1. Bicycle sprints – good for lower body exercise and for the heart rate

2. Hindu squats – like a traditional squat where you drop your butt until your hands reach the ground

3. Jump lunges – jump using alternate legs to lunge and level up difficulty for cardio factor

4. Jumping rope – can be used with varying feet patterns: high knees, feet together, alternating feet, and others

5. Box jumps – stand and jump in front to the top of the bench then back to the floor

6. Weight bench hop overs – keep both hands at the end of a flat bench; both feet should hop from side to side

7. Mountain climbers – make a triangle with hands and feet; bring one leg to your chest while keeping your hands to the ground. Then switch legs and so on.

Why use the Tabata Exercises?

The Tabata Workout, might be considered as one of the best single fat burning workout, when followed and done appropriately. It does not take long to do it, but it keeps you sweating, breathing, and concentrating just to be able to finish your goal. It is an extreme work-up, with agonizing bouts of muscle pains, soreness and days of uncomfortable movements.

This type of routine is beneficial because it includes a number of exercises per body part. Besides burning tons of fat, this type of training can:

* improve your aerobic endurance

* improve anaerobic functions

* improve muscular endurance, and

* make you look fantastic, by being strong and fit.