Need to kick your fat loss efforts into a higher gear by increasing growth hormone elevations naturally? Try Tabata training.
Tabata training for fat loss can be a time-effective, fat loss training tool for you to use. If you’re looking for ways to change up your exercise program, try Tabata training.
This type of weight training increases growth hormone in your body. Growth hormone elevations during this type of exercise have been shown to decrease body fat and increase protein synthesis after exercise. Growth hormone helps promote tissue repair and muscle mass growth from lifting weights.
Tabata training was developed by Izumi Tabata, Ph.D. in Tokyo. Tabata is a very intense interval training technique. It is a great way to burn more calories and fat during and after your workout. You will need one exercise and 4 minutes. Yes, only 4 minutes!
Doing these types of short burst workouts will change your hormones allowing your body to naturally regulate fat burning, appetite and moods.
Short burst workouts, such as interval cardio and circuit strength training releases more fat from cells, uses more fuel during exercise and increases metabolic rate after exercise.
Doing this type of intense exercise will burn more calories and fat during and after your workout. Exercise Post-Oxygen Consumption (EPOC) causes your body to burn more calories and fat after a tough workout. Your body has to work harder to get back to its pre-exercise state. Fat burning and metabolism can increase for up to 48 hours after your workout!
Tabata training works this way:
1. After a 5 minute warmup, choose an exercise like squat-to curl-to press or medicine ball diagonal chop (pictured above).
2. Do as many repetitions as you can for 20 seconds.
3. Rest for 10 seconds.
4. Repeat this cycle for 4 minutes. Make sure to maintain correct form as you get fatigued. You will be exhausted at the end!
As you progress, you can add more time but keep the 2-to-1 work to rest ratio. For instance, you could do a 30 sec./15 sec. work to rest ratio. Doing the repetitions at full speed will increase intensity and fat burning.
I have also used the Tabata training technique at the beginning or end of a 20-minute workout. Just use the first or last 4 minutes of your 20-minute workout and do Tabata training.
Do Tabata training no more than 2 times a week. Go ahead and try Tabata training.
Burn fat and shape your curves leaner and meaner. You will look and feel great!
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Mark Dilworth, BA, PES
Her Fitness Hut
