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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.

What Are Cardio Exercises and How Do You Benefit from Them

Any talk of cardio exercise benefits should start with a clear understanding of what cardio means. Let’s check with the Merriam-Webster dictionary for a definition …

“Any type of exercise that causes the heart to beat faster and harder for a period of time”

That is pretty straightforward. So does this mean that when you get up from your couch or chair and walk outside to check your mail, you are experiencing cardio fitness? Not exactly.

Sure, the act of walking gets your heart beating quicker than it does when you are just sitting. But cardio exercises focus on accelerating your heartbeat rapidly and keeping that heart rate elevated for an extended period of time. These are a few common types of cardio exercises.

Circuit training
Swimming
Outdoor cycling
Jumping rope
Jogging
Playing tennis
Hiking
Zumba
Kickboxing
Playing basketball
Core power yoga
Belly dancing

You can see that a wide variety of activities and fitness practices deliver cardiovascular benefits. The key is sustaining an elevated heart rate for at least 20 minutes without stopping.

Cardio Exercises

Do You Really Need “Cardio” Workouts?

What benefits does cardio exercising offer?

Aside from cardiovascular heart health (that is where the “cardio” comes from), you burn calories, improve your mental functioning and brainwave activity and strengthen your body.

You even make your muscles stronger to some degree. And while cardio workouts are definitely more beneficial than doing nothing at all, if fat burning and becoming stronger are your goals, you can see quicker results and spend less time exercising with strength training.

That is because strength training gets your heart elevated for an extended period of time just like cardio exercises do. But the intense stressing and repairing that your muscles undergo add a fat burning benefit for up to 24 hours that cardio simply cannot match.

This workout consists of 4 different exercises. It is in Tabata style but with a slightly lower level of intensity and will be targeting the whole body for an all-out incredible workout.

The idea here: quick, painful, and truly effective. In just 20 minutes you will put your metabolism into overdrive for the rest of the day, burn tons of calories, tone up the whole body and get you to your ‘fittest you’ !

This cardio workout is basically high intensity interval training (HIIT) based on Tabata protocol. Tabata protocol was created by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan.

So What Is Tabata? 4 minutes of near max exertion effort which consists of 8 rounds 20 seconds max effort + 10 seconds rest. Those 4 minutes a day are worth the equivalent to more than an hour of normal ‘endurance’ style cardio. It’s now used by professional athletes and many top trainers are saying that it’s possible to shed 7% — 10% body-fat within a month if you do this workout 4 times per week.

The intensity of the Tabata Protocol might be dangerous to anyone with heart disease. So be wise, and get physician clearance before you try this workout. You can still get incredible results with the Tabata Protocol while going at your own safe pace. It will also allow you to do more than just one exercise.

I hope you will enjoy the benefits of this workout

Round 1:Jumping Lunges (8 rounds of 20 second intense effort + 10seconds rest)
1 min rest
Round 2: Knee Push-Ups (8 rounds of 20 second intense effort + 10seconds rest)
1 min rest
Round 3: Mountain Climbers (8 rounds of 20 second intense effort + 10seconds rest)
1 min rest
Round 4: Scissor Crunches (8 rounds of 20 second intense effort + 10seconds rest)

9 Amazing Benefits of Optimum Nutrition

It does not matter who you are, where you come from, or how you live, nutrition plays a key role in everyone’s life. The benefits of eating right are overwhelming; a diet change can alter someone’s entire life.

Many people ask the question, “What benefits can I expect if I start eating healthy?” Well, the list of the positive side effects of eating right is very long. The top ten benefits you can expect from proper nutrition are listed below, so read on to see what you have to gain.

Follow the Food Groups!

Before you see how healthy eating can benefit you; it is important to know what optimum nutrition looks like and why our body reacts in such a positive way to eating right. The truth of the matter is we need a variety of different foods in our diet; each one plays a special role and provides specific nutrients.

Examples of important nutrients:

Protein
Calcium
Vitamins and Minerals
Fiber9 Amazing Benefits of Optimum Nutrition2

USDA Recommended Daily Servings:

Meat Group: 2 to 3 servings (includes, poultry, fish, beans, eggs and nuts)
Fruit Group: 2 to 4 servings
Bread and Cereal Group*: 6 to 11 servings (includes, pasta and rice)
Dairy Group: 2 to 3 servings
Vegetable Group: 3 to 5 servings

*Please note that the bread, cereal, rice and pasta group is best in the form of whole grains, as white starches are not the best choices for good health. Whole grains are good for heart health and healthy weight management as well, as opposed to the white varieties that tend to pack on the pounds.

Each one of these food groups plays a crucial role in the way your body works, same as fuel and oil for your car, it is a sensitive machine that needs all of the right components to keep running efficiently!

It’s also important to watch calorie intake and stay within the appropriate limits for your body and activity level to ensure good weight management.

The Benefits Of Proper Nutrition

1. Strong bones come from eating a diet rich in calcium: Foods rich in calcium come from the dairy group, and also from green vegetables, such as, spinach. If you are going to be getting your calcium from dairy products look for something with extra Vitamin D as it will help your body take in the calcium easier.

9 Amazing Benefits of Optimum Nutrition5Calcium is also an essential nutrient to prevent Osteoporosis in women as they age, that is caused by weak bones that turn brittle. Make sure to choose low fat and nonfat dairy products, such as, cheese, milk and yogurt to maintain good heart health.

2. Weight control: As long as you are eating properly with a diet rich in lean proteins, low in fat and high in vegetables and staying active you will continue to maintain a healthy body weight.

3. Heart health: If you are concerned with heart health, as all of us should be, the optimum nutrition to that end is a diet that is rich in whole grains, vegetables, and fruit and low in unhealthy fats. When your heart is healthy you can avoid heart disease, high cholesterol and premature death, the fact that heart attack is one of the leading causes of death in the United States makes it one of the most important reasons to eat right.

4. Healthier immune system: When you are eating right you are increasing your high-density lipoprotein, or as it is more commonly known as, good cholesterol. This helps boost the body’s immune system. Also, regular intake of all essential vitamins and minerals goes a long way to preventing various ailments, such as, the common cold.9 Amazing Benefits of Optimum Nutrition3

5. Cancer prevention: There are many triggers for cancer; many of them can be associated with an unhealthy diet. Antioxidant rich foods play a significant role in preventing various cancers. Vitamin C that is found in a lot of fruits and vegetables, including, oranges, grapefruit, bell peppers, and broccoli facilitate the prevention of the growth of cancer-causing nitrogen compounds. Additionally, berries, sweet potatoes and other antioxidant rich foods help with cancer prevention as well.

Also, foods rich in Vitamin E, such as, peanuts, almonds and various seeds have been shown through various research data to reduce the risk of stomach, colon, lung, liver, and various other cancer diseases.

6. Good nutrition improves the mood: The truth is that by eating healthy your brain is getting all of the nutrition it needs and your body is satisfied, and this improves your overall mood. Hunger is a major mood killer. Also, eating empty calorie foods, such as, cookies on the other hand, may give you a sugar rush, but when you crash you take your mood with you. Chocolate stimulates the production of endorphins in the brain and that greatly improves mood.

7. Brain health: Your brain is one of the most important parts of your body and should be cared for at all times. If you eat properly, you will be fighting off the chance of getting Alzheimer’s disease and other neurological disorders. There are also brain healthy foods, like, walnuts and salmon that can help to maintain optimal memory levels. Dark chocolate provides powerful antioxidant properties, and caffeine that promotes concentration and focus.

9 Amazing Benefits of Optimum Nutrition48. Good nutrition is good for digestion: Maintaining digestive health is another great benefit of eating a healthy diet. A diet rich in fiber helps with whole grains, and green leafy vegetables being your best sources along with drinking plenty of water each day will ensure that you will not experience the typical issues that can occur with the digestive tract.

9. Increased energy levels: When you eat right, your body is getting the fuel it needs to function properly. This means that all of your organs are working properly, and when everything is working properly, you just feel better and have more energy. Imagine how you feel after you eat a donut versus a salad, there is a noticeable difference when the food is nutritious versus empty sugar.