Archive for category Cardio or Weights
So I’ve heard rumblings about Tabata training for several months. Have you? Honestly, I didn’t read up on it before now because I figured it was some sort of fad. Well when it popped up on yahoo recently, I decided to just take a few minutes and figure out what it was all about.
Well, needless to say, I was impressed and intrigued.
Basically, if you’re not familiar, it goes like this…a scientist from Japan Mr. Tabata discovered a form of cardio that proved to be super effective and super short. That’s a combo right up my alley.
How does Tabata training work? I’m glad you asked! In Tabata, you warm up for a minutes or two (just like you would any other workout), then you do some intervals. Nothing new here, we all know that interval training is super effective, right? Wellllll, in Tabata training, your intervals are much shorter but you go MUCH harder. Usually in HIIT, you would want to go at about 80% of your max during your ‘sprints’. But in Tabata, you go like 100% of your max for 20 seconds and then you rest for 10 seconds & repeat 8 times. You’re doing aLOT less intervals than in HIIT, so that’s why you’re going ALL out. So, a key to Tabata training is to know what your max feels like. It should feel like you can’t really keep going. You definitely can’t talk to someone. You are completely freaking POOPED when you’re done. That’s 100%. But here’s the payoff. The workout is 4 minutes. Whaaaaat…
Oh yes, in Tabata training, your workout is only 4 minutes. And what you get in return is over 24 hours of increased calorie/fat burn (increased metabolism). So, you warm up for a minute or two, do 4 minutes of crazy ridiculous intervals, and then cool down and stretch for a few minutes of course. So total with warm up, workout & cool down & stretch, you’re looking at 8-10 minutes. Can’t beat that!
Since this is your MAX, you shouldn’t do this every day.
So here’s how it works…I put a Tabata workout together for you. I did this one twice last week and oooohhhh yes it’s KILLER.
I hope you enjoy this 4 minute Tabata workout from me to you! Comment below if you do it…or let me know if you’ve done any Tabata training before 🙂
(if you need to know how to do any of these moves, here’s some tips for you:)
* High knees – you are jogging in place bringing your knees up to about hip level. It’ll be hard! Use your core to help lift your knees. Since you’re going to your max, really jog with this!
* Squat jumps – squat down into a normal squat position. Explode upward into a jump, brining your knees up toward your chest, and then land as softly as you can. Crazy!
* Vertical jumps – stand with your feet hip distance apart. Squat down a few inches, and then jump straight upward, reaching your arms toward the ceiling & fully extending your legs. Land softly again. You’ll really feel this in your booty & your calves & quads. Remember, you’re going to your max here, so as soon as you land, pop back up into another jump, go fast.
* Lunge jumps – from a normal lunge position with your right leg forward, jump landing with your left leg forward in a lunge. Land softly & keep switching as soon as you land so that you’re hitting your max.
If you’re unable to do any of these moves for some reason, you can substitute with something that will still challenge you. Some ideas would be suicide runs, mountain climbers, pushups, etc)
I’m sure you’ve heard of HIIT by now (High Intensity Interval Training)…and if you haven’t, here’s a little info for you. It’s a quicker, more effective way of doing some cardio. You can get a better workout in about half the time by basically getting your intensity VERY high for a short burst and then recovering for a short burst and repeating. It’s been shown to burn more fat than a steady state cardio such as a jog or walk.
HIIT can be pretty tiring for newbies – and you’ll probably have sore muscles after your first few tries, but that means it’s working!
If you’re interested in trying a little HIIT, I made a quick 10 minute beginner workout for you. Try doing it 3 times a week. You can still do your normal cardio if you’d like, too. And don’t forget your strength training. This HIIT workout will help speed up your metabolism, so why not give it a go?
So give it a try, let me know what you think..and let me know if you’d like more workouts like this! (& if you like it, please tweet a link to this post…or pin it, or send to your friends!)
Alright, so yesterday was day 60 of my adventure with Chalean Extreme….so of course I took some progress photos. There’s one more month of the program left and based on the results so far, I’d say I will be PRETTY dang excited to see what day 90 will look like.
I’ve really enjoyed this program. I always feel like I’m working hard, and the videos aren’t too long, so that’s a big plus for me. And of course Chalene is always inspiring and makes the time fly! I wasn’t too sure about the program, I had it sitting around for months before I cracked it open. I just wasn’t sure I “only wanted to lift weights”. But I’ve been pleasantly surprised in finding that it’s not really like that. There’s a few days a week of weights, but it’s more creative than the old school weight lifting. And then the other days you’re doing cardio intervals which makes ya SWEAT & as always, even the cardio workouts are fun and interesting. And, well, I’m very happy with the changes I’m seeing in my body.
So without further ado, here’s some before and afters for you. I’ll be sure to update with the ‘final’ after photo next month! 🙂 (Sorry I don’t have a picture of my ‘before’ in the exact same pose/clothes, but you can totally get the idea from this before photo)
So what do you think? Even though it’s only really about 10 pounds lost, the difference is noticeable because of the body fat change. Cool, huh?
Don’t forget, you can always try beachbody workouts risk-free, they have a money back guarantee. If you want to give Chalean Extreme a try, I’ll be your personal coach – to help you with the workouts, questions, even nutrition & motivation. You can order right through my webstore & you’ll get some bonuses that way too 🙂 You can read more about the individual workouts or order right here: www.turboromero.com & I’m always available if you have questions or want to chat, email me! firstname.lastname@example.org
Would love to know your success story, post it below!
I sat here thinking long and hard about what my FIRST post should be about. That’s a lot of pressure, you know. The inaugural post. It should be something memorable. Something that matters. Something that will make you want to come back again. Then it hit me. One of the most misunderstood parts of working out and getting fit is cardio versus resistance training. SO many women think that hours on the treadmill is all it takes to ‘get skinny’. That’s so far from the truth – AND I’m passionate about spreading that word.
So there you go. My first post is to help YOU figure out what kind of workout is best for your goals.
Now, please don’t misunderstand. Cardio IS super important. It’s good for your heart, lungs, and for burning calories. But that’s the rub. The calories you burn during cardio is all over once you stop. What you likely want is to burn more calories even while you’re at rest…right? To do that, you need to build muscle. MUSCLE burns more calories – even while you’re at rest. Yep, that’s right. If you have lean muscle, you’re burning more calories while you’re just sitting around. Watching TV. Even sleeping. Can’t beat that, huh?
Guys and girls build muscle differently. Girls do not have enough testosterone to get ‘bulky’, so ladies, don’t shy away from those weights. A good rule of thumb is to still get your cardio in a few days a week, but you do not need to spend hours on the treadmill or outside walking. Instead, do 30-60 minutes of your normal cardio a few days a week, and then add in 3 days a week of strength training. They key here is to work your muscles to exhaustion. If you’re not feeling the burn in the muscle you’re working, your weights are TOO light.
Now, there’s tons more detail about what kind of things to do, not to do, and even some great tips I have on making your cardio routine more effective too. A different post though…stay tuned! 🙂
Tell me, what is your routine now? Have you tried strength training before? If you need advice on a particular strength training routine, let me know – I can help you get one planned! You can comment here, or you can always email me at – Fithappy@yahoo.com
~To your health!~