With bathing suit season fast approaching, it’s time to maximize your efforts in the gym and shed some fat. One of the best ways to make the most of your workout is to swap long stretches of cardio at a low intensity for Tabata. Tabata for weight loss is possibly the most underestimated and underused training method I know of. The majority of training programs often promote slow, steady and lengthy cardiovascular training sessions, but the truth is this approach is inefficient. The Tabata protocol has been evaluated as one of the most efficient training methods for fat loss and cardiovascular fitness. A form of high intensity interval training (aka HIIT), Tabata consists of one exercise performed vigorously for 20 seconds followed by 10 seconds of rest for 8 rounds. In 16 minutes you will burn a whopping 250-350 calories! Additionally, the metabolic effects of a 16 minute Tabata training session last up to 24 hours post workout, so you will continue to burn more calories throughout your day.
The secrets to Tabata’s effectiveness are the short rest intervals, exercise selection, and maximal exerted effort. Download a Tabata Timer app on your phone, and replace your next cardio session with this 16 minute Tabata protocol!
Perform each exercise for 20 seconds, then rest 10 seconds, and repeat 8 times (4 minutes per exercise). Rest one full minute, then move on to the next exercise in that round.
Warm-up: 5 minutes of brisk walking
Squats: Begin in a standing position, then bend your knees while moving your hips back and keeping the torso in an upright position before standing back up.
Plank Punch: Start in a push-up position, lifting one hand and extending a punch in front of you, alternating sides. If it’s too tough, rest on your knees.
Side Skaters: Start in a squat, then jump sideways to the right, landing on your right leg with your left leg raised behind your right ankle. Repeat on the left side.
Mountain Climbers: Starting on your hands and toes, draw one knee in toward your chest and jump to switch legs, as if running in place on your hands and feet.
Cool-Down: 5 minutes of walking walking followed by light stretching
Nutrition Tip of the Month: Eat More Fiber
A new study found there is a simple strategy for losing weight that works: eating more fiber. Through the addition of 30 grams of fiber to study participants’ diets, researchers at the University of Massachusetts Medical School, matched or bested the effects of a calorie restricted diet. This is due to fibers’ ability to increase satiety sensations and influence the hormones that regulate hunger. If your diet is lacking fiber, try adding Roasted Chickpeas to your afternoon snack or as a crunchy salad topping.
Smoked Paprika Roasted Chickpeas
- 1 can (15 oz) garbanzo beans
- 2 tbsp olive oil
- 2 tsp smoked paprika
- 1 tsp cumin
Preheat oven to 400 degrees. Drain garbanzo beans from a can. Place on paper towel and blot dry. In a bowl, toss chickpeas with olive oil, and season. Spread on a baking sheet, and bake for 30 to 40 minutes, until browned and crunchy. Watch carefully the last few minutes to avoid burning.
Serving Size: 3 (each serving is 1/2 cup)
Fat: 13 grams
Saturated Fat: 1 gram
Sodium: 400 mg
Carbohydrates: 35 grams
Fiber: 7 grams
Sugars: 2 grams
Protein: 10 grams