Monthly Archives: December 2014

Incorporating Kettlebells into Tabata Workouts

Do you want to burn fat fast, and give your flabby form a lean, chiselled shape? Then consider the butt kicking 4-minute workout knows as Tabata.

Tabata is one of the most intense and effective training methods, sometimes confused with HIIT, but actually are different.

It is comprised of 8 rounds of extremely high intensity exercises, even more intense than what is typically seen in HIIT routines. Each round consists of 20 seconds of work, followed immediately by 10 seconds of rest. Do the math. If one round equals 30 seconds, 8 rounds equal 240 seconds or 4 minutes.

Back in the mid 90’s, a coach for the Japanese speed skating team, scientist Izumi Tabata and his colleagues conducted an experiment on 7 participants. The purpose of the experiment was to find out how effective the 20/10 routine would be for improving the body’s anaerobic (strength, speed) and aerobic (endurance) performance. And it turned out that Tabata was ultra-effective for both. On top of that, Tabata training achieved the desired physical results in mush less time than the traditional low intensity exercises.

To put it into perspective, the calories that you burn by doing one hour of cycling or jogging are the same calories you can burn by doing 4 minutes of Tabata.

You may have already guessed – those 4 minutes are going to be the most gruelling moments of your life.

In case, this is not intriguing enough for you, then consider the fact that Tabata has a longer “after burn” effect as compared to any other cardio. This is because the intense anaerobic state that is created by Tabata revs the metabolism so much that the body continues to burn calories for 24+ hours after the workout.

Another great aspect of the Tabata workout is that you can incorporate pretty much any exercise – push-ups, rows, situ-ups, squats — into Tabata’s 20/10 timing. But, one of the best results you can get is when you combine kettlebell with Tabata. The combination is a total bomb, here’s why.

Kettlebells And Tabata: A Fat Scorching Combo

Up until a little while ago it was thought that a low intensity exercise, such as, peddling or rowing on a stationary cycle or running in the park, stretched over 20-45 minutes, would burn more calories than short-spanned HIIT or Tabata workouts would. But this concept has now been debunked.

Incorporating Kettlebells into Tabata

Barbell, Kettlebell, and Dumbbell “Complexes” to Take Your Body to a New Level of Hardness and Conditioning

That’s because one of the biggest benefits of doing intense intervals, besides it being less time consuming, is that it continues to burn calories for hours after leaving the gym.

And, Tabata, ensures you’re doing just that, by revving the metabolism to the max and, therefore, burning more calories later in the day.

Now when an exercise tool as compact and portable as the kettlebell is incorporated into Tabata, the fusion forms one of the most effective workouts that works all major muscle groups for the ultimate muscle tone, which is not only a fun way to burn fat, but, also much less time consuming — whether you’re working out at home or in a gym.

Kettlebells quickly facilitate the anaerobic state, and if you use the Kettlebell in a Tabata routine you can get the most from your 4 minutes, but, the Tabata intervals only work well with kettlebells when you use the correct moves, specifically, the fact that they must be full body and intense.

3 Kettlebell Tabata Drills (4 minutes each = 1 workout)

1. Kettlebell Swing – Non-stop for 20 seconds
Rest 10 seconds
Repeat 8 times

2. Kettlebell Snatch – Non-stop for 20 seconds
Rest 10 seconds

Repeat 8 times

3. Kettlebell Pull – Non-stop for 20 seconds
Rest 10 seconds

Repeat 8 times

You can mix and match the above as well. For example, you can do the Swing for 10 seconds and then the snatch for 10 seconds in the first drill.

Bottom Line

Just keep in mind, Tabata requires the highest intensity moves, meaning that you will burn, sweat, ache, and even feel like dying, but, the results are amazing.

Just imagine this, you can burn about the same amount of calories doing a 4 minute Tabata as you would spending 60 minutes on the boring treadmill, which one would you choose?

Should you be new to fitness it is best to work up to this level of intensity, be it, HIIT or Tabata because it is gruelling, but, you can do it!

How Bodybuilders Can Benefit From Tabata Training

Sometimes bodybuilding is simply thought of as lifting weight. However as a bodybuilder yourself you can appreciate that there is a lot more to bodybuilding than just lifting weight and eating a crazy amount of food.

Bodybuilding is about eating right. Consuming the correct amount of calories, taking into account different grams of macronutrients all designed for different purposes. For example, Bodybuilders need to be in a caloric surplus in order to build muscle more effectively. This is because the body can turn the excess calories into muscle.

In turn, to lose weight you must be in what is called a calorie deficit. When the body is in a calorie deficit it will lose weight. This is because the body uses excess fat in order to try to maintain calorie maintenance, which is when the body has just the right amount of calories to maintain its current weight.

Going from a “bulk” phase (calorie surplus) into a “cutting” phase can be very challenging. This is due to the body getting use to this amount of calories, as well as, your appetite increasing due to getting used to the bigger number of calories.

This means that in a cutting phase you may start to feel more fatigued easily as well as felling hungry a lot more of the time.

The solution?

Cardio:  Cardio allows you to eat more calories and still be in a calorie deficit. This is because you burn calories during cardio and these burnt calories can be subtracted from the calories you have consumed in a day to give you the actual amount of calories used by your body per day.

What type?

The type of cardio can make all of the difference. Tabata cardio has many added benefits.

Here are 3:

1. Fast

Bodybuilders Can Benefit From Tabata Training

A high intensity Tabata workout can really burn a large amount of calories in a very short time.

Many of us have a busy work and family life and working out each day is hard to fit into the schedule. Tabata is usually done within 4 minutes and rarely exceeds 10. This kind of quick and efficient workout instantly appeals to those that are busy and rightfully so.

Due to the short time that Tabata takes you may not need to drive down to the gym (separately from your workout) and instead, you can fit a session in at home or even in a break at the office.

2. Efficient

Leading on from the “Fast” pro, Tabata is arguably the quickest way to burn calories and essentially loose fat. This is, of course, if you work it out in the terms of “minutes spent working out” to results. The fact that you can burn the same amount of calories in 4 minutes with Tabata than a 30, 45 or even 60 minute walking session is a real pro to Tabata.

3. Added benefits

Due to the way Tabata works it is also said by many professionals to help build muscle as well as strength. Depending on the exercise, Tabata can be an excellent way to build strength in different parts of the body and core strength is an added benefit as it calls on the core to keep stability whilst performing challenging tasks.

What could be better for a Bodybuilder?

Burning calories and potentially building muscle and strength at the same time.

With Tabata you can also pick and choose the exercise you want to perform. This means that you can pick and choose different exercises that you would like to improve on in your muscle-building workouts too. It helps you to develop and perfect the form on exercises that you typically wouldn’t do to build muscle.

5 Intense Workouts For The Abs And Core

The core is one of our biggest assets in stability, balance and it provides a plethora of health benefits. It is important to exercise the core and maintain it at optimal levels.

It is one thing to sweat and lose weight, but, sculpting ab muscles, and strengthening the abs and core requires specific exercises that need to be done on a consistent basis.

Below are some of the best workouts that primarily target these areas.

For best results, you can combine them with high-intensity interval training programs, like HIIT or Tabata for a huge boost in fat burning that will help to reveal those gorgeous muscles that you these exercise create.

Feet Elevated Russian Twist

This workout involves a rotational exercise that helps strengthen your abdominal muscles, particularly the obliques. It also helps strengthen the hips and the lower back muscles.

Steps:

1. Sit on the floor.
2. Bend your knees, keeping your feet flat on the floor.
3. Lift your feet a few inches from the floor and hold them as you move.
4. With your palms together, position your arms straight in front of your chest, leaning back at a 45-degree angle.
5. Rotate your torso to the left and to the right.

Medicine Ball Leg Raises

This mild, aerobic exercise is ideal for building core strength and toning up the abdominal muscles, particularly the muscles in the lower region. You can perform the exercise two to three days a week.

Steps:

1. Lie down on the floor, with your face up.
2. With a medicine ball in both hands, stretch your arms behind your head.
3. Exhale and crunch upwards, raising your arms and legs together above your stomach.
4. Position the medicine ball slowly in between your feet and move your body back to the starting position, leaving your legs raised several inches above the ground.
5. Crunch back up to grab the ball from between your feet.
6. Repeat until you have completed the sets required for your routine.

Press Sit-Ups

An extremely challenging exercise, press sit-ups combine bench presses and sit-ups into one intense activity, and when done correctly, results in stronger arms, chest, shoulders, and firmer abs. For this workout, you will need a barbell and a decline bench.

Steps:

1. Do some dynamic stretches and warm up for about five to ten minutes of light, aerobic exercise.
2. On a decline bench, lie facing up with your knees at the top bend and your ankles secured behind the ankle pads.
3. With an overhand grip, hold a barbell, allowing the weight to rest on your upper chest while your hands are spread wide apart.
4. Inhale and tighten your core muscles while you move to a sitting position.
5. Exhale and raise the barbell straight over your head, making sure your arms are well extended above your head and your upper body perpendicular to the floor.
6. Inhale as you return the barbell to your chest and lower yourself back to the starting position.

Reverse Crunches

Crunches are one of the most common exercises for the abs and core. The reverse crunch, in particular targets the rectus abdominis muscle. To perform this exercise effectively, lift your hips only a few inches from the floor and avoid swinging the legs while raising the hips.

Steps:

1. Lie on the floor with your palms down.
2. Bend your knees towards your chest on a 90-degree angle with your feet held together.
3. Lift your hips off the floor, crunching them inwards while you contract your abs. Point your legs up towards the ceiling.
4. Lower your legs slowly until your feet are flat on the floor.

General Side Plank

This exercise is ideal for beginners and doesn’t require any special equipment. It improves stability of the spine and strengthen the core muscles, specifically the obliques.

Steps:

1. Lie on your one side with your legs fully extended.
2. Prop your body up using your elbow and forearm, your elbows positioned under your shoulder.
3. Contract your abs and raise your hips so that your body forms a straight line from your shoulders to ankles.
4. Breathe deeply while holding yourself in this position for a few seconds.
5. Turn around and repeat on the other side.

Now Go Work Those Abs!

Dynamic Six Pack Abs

You’re reading this right now because you’re fed up with the size and look of your gut, am I right? Well, welcome to Dynamic Six Pack Abs.

First off, let’s not sugar coat it. You have too much fat, you don’t have a six-pack and you’re sick and tired of it. You want the body of a twenty year old, and who doesn’t? You want to change. The good news is that you’ve come to the right place.

What you’re going to learn in this book isn’t going to shock you, and it’s not even going to cause you to shout ah-ha! You know why? Because you already intuitively ‘know’ everything in this book. I can convincingly say that because your body already knows how to get a six pack … you’re just not listening to it.

Don’t worry, I’m going to remind you how to get that body you’ve always wanted. I’m going to decipher your body’s codes for you so that you never mistake them again.

Think that sounds crazy? Your body talks to you all the time. When you’re hungry, your body is telling you to eat. When you’re thirsty, your body’s telling you to drink. The problem is that our world is just too noisy to listen to our bodies, and besides, the pizza delivery man is going to be here in twenty minutes. Do you get what I’m saying?

You know how to get a six pack, but your lack of motivation coupled with our lack of healthy eating habits has prevented you from getting that body you covet so badly.

You will have that body. But have you ever wondered why you want that body so badly in the first place?

It’s Great to Have a Six Pack

Six packs are the thing to have, according to the media, the fitness industry, and every other industry that has to do with reaching out to the masses. And we have come to expect six packs from those industries.

When we at home see someone on TV take their shirt off, and they don’t have a six pack, it’s not uncommon for at least one person in the room to say, “Ew.” That happens all the time, and most of the time the person saying it doesn’t even have a six pack.

The point is that the media, the TV, movies, magazines, and everything else that’s designed for mass consumption, is skewing our views for what’s normal in our society.

If we listened to the media, everyone on the planet would be weak and inferior. Why? Because most people don’t have six pack abs. Don’t believe me? Think of how the media portrays people of power or influence. They almost always have a six pack.

Six Pack Abs

Having a six pack will also get you noticed.

Tarzan had a six pack, every warrior in the movie ‘300’ had a six pack and even the Twilight movies show six pack abs almost completely throughout. And that’s just counting the men. Nowadays it’s not uncommon for women celebrities to sport a six pack, too.

That’s because six packs signify power, sexiness and our media is letting us know that having them means that we’re special. We’re not just common; we’re someone to be respected. That is how the media depicts people with six pack abs.

But the truth is, having a six pack is healthy, too.

It’s Good for Your Health

Having a six pack means you have strong abdominal muscles. When you strengthen those muscles, you essentially help your back perform better. You will sit up straighter, you will walk straighter, and you’ll have fewer, if any, back problems in the future.

If you have a bad back, and you follow the information in this eBook, your back pain could literally disappear. It’s amazing how getting in shape can cure many of our ailments.

The fact is, having just a little bit of fat on your midsection can make you susceptible to sickness and disease. When you get your six pack, you will feel healthy for the first time in a long time. You’ll find that you get sick less often, if you get sick at all, and you’ll have an easier time warding off certain diseases like cancer.

But probably the most important aspect of getting a six pack is that it has such a great effect on your attitude and overall mental health. There are a record number of people suffering from depression in this world. We’re also getting fatter by the year. Could the two be intertwined? I know when I gain a few pounds I feel pretty bad. The world isn’t just gaining a few pounds, however, it’s facing obesity on an epidemic level.

So it’s no wonder the world is depressed. If you feel down more times than you feel good, you just might be able to get out of your funk by finally attaining a six pack.

While I’m not saying that having a six pack will cure mental illness, not by any means, I’m merely saying that having a six pack will improve your outlook on life exponentially….

Want to read more?  Download the eBook here >>>   Dynamic Six Pack Abs

At What Age Do Women Reach Peak Physical Fitness?

The point at which women peak physical performance-wise is not all that different than men – late 20’s to early 30’s. After their peak however, certain physiological changes will begin to occur.

Flexibility

As you grow older, maintaining flexibility is a challenge. Typically you’ll lose 3 to 4 inches in the standard sit and reach test over the course of your working life. The reason? Collagen fiber cross-linking. Through the aging process, collagen fibers start to link across each other thus reducing our ability to move as much. You can reduce the effects of cross-linking by doing yoga and dynamic stretching.

Heart Rate/Metabolism

One of the changes in metabolism that occurs is a reduced maximum heart rate. As you know, the formula for finding your maximum heart rate is 226 minus your age. The formula takes into consideration that as you grow older your heart does not respond to a physical stress like it did when you were younger. To keep from overworking your heart, try to keep your target heart rate at 80% or less than your maximum heart rate.

Metabolism – the rate at which your body burns calories – is another challenge as you age. The fire in your furnace doesn’t burn as bright as it once did. It just takes a little more stoking in that you’ll have to work harder at exercising (and consume fewer calories) to maintain your current weight and fitness level.

Bone Density

What Age Do Women Reach Peak Physical Fitness

Barbell, Kettlebell, and Dumbbell “Complexes” to Take Your Body to a New Level of Hardness and Conditioning

This is perhaps the biggest difference between men and women. Women lose the largest amount of bone after reaching menopause where men typically start their bone loss around age 65, meaning women can start losing bone density much earlier than men. Because women have the highest amount of bone density by age 20, it is important they engage in physical activities and get enough calcium in their diet throughout their life to keep their bone density high until it starts to decline after menopause.

Muscle Mass

As you reach middle age, muscular performance starts to decline at the rate of five percent every ten years. By the time you retire, you will have lost 30% to 40% of your muscle strength. So is it time to order your casket and pick out a burial spot? No, not by a long shot. However it is time to start an active strength training regimen if you are not already doing weight training.

Not only does weight training preserve muscle mass you have left, it also burns calories to help with your metabolism. Plus it is non-impact so it is easier on lower body joints such as hips, knees and ankles.

Reaching your physical peak and starting down the other side doesn’t mean the end of physical activity. It simply means you’ll have to adjust your physical performance expectations and change to different kinds of physical activities.