The Japanese Blubber Blaster
Is it possible to lose more fat by doing less exercise? It’s not only possible, it’s mandatory when it comes to looking good naked!
Welcome to hell, or as some call it tabata training. This is the king of energy systems training and more importantly for some, fat loss.
The tabata training protocol was created by Izumi Tabata, whom some who will learn to love and most will learn to hate, an exercise that combines high intensity work with very short rest periods.
The protocol involves 8 rounds of 20 seconds on, 10 seconds rest, a total of 4 minutes of high intensity work, all which can be completed with an array of different exercises. Why is so method so effective for fat loss? Quite simple because it puts an extremely high demand on your aerobic and anaerobic energy systems. This causes a massive post exercise oxygen consumption (EPOC) which keeps you burning fat long after exercising.
Most people train specifically on an aerobic level, meaning all the work they are engaged in can be done with an adequate supply of oxygen. Picture the people on treadmills who have the ability read magazines due to their chosen exercise intensity. Now you do burn fat while exercising at this level, but ONLY while your exercising and very little, if any, after the fact. If your are trying to burn off excess fat this, in my opinion, is a complete waste of time and very ineffective however contradictory it may sound.
Now when you begin to intensify you workout, your body can no longer keep up with refueling your muscles with oxygen and your anaerobic systems must kick in. This is where you experience heavy panting and a lactate acid buildup (burning sensation). This is also when you begin to burn carbohydrates for energy, due to the nature of intensity, which ultimately creates the level of EPOC we want for maximum fat loss.
Why don’t you see more people doing tabata? While quite frankly, it sucks and it’s hard as hell. However, as I said in While You’re Still Fat, learning to embrace this type of pain and discomfort will have you looking your best in a very short amount of time. Remember the more intense the exercise, the faster results you will see. The tabata protocol is a perfect example of this
Here is a good demonstration I found with one of my favorite exercises using tabata: Thrusters
I personally shoot for the same repetitions in each interval. This may cause you to use lighter weight, but it will really smoke your anaerobic system resulting in a greater EPOC!
Also for those of you who dare to try this, here is an online timer that I often use and recommend.
Tags: Burn Fat, Exercise, Fitness, Heath, Look Good Naked, Tabata, Weight Loss