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How do some people do it?
I mean, they have hectic jobs, children to raise, community events to attend and yet they still find the time to exercise and look great.
In contrast, you barely have any energy after working and looking after the family to do anything but drink wine and fall asleep during the first page of the book you’ve been reading for six months.
You’ve tried every diet and get skinny quick exercise fad, but unlike your friends and colleagues, nothing works.
Do they have a genetic advantage, youthful genes?
You dejectedly look in the mirror every day, desperate to rediscover your health.
You want a body you can be proud of.
So does everyone know an exercise secret you don’t? Is there really a way to lose weight quick?
Well in fact, yes they do.
But before we talk about it, lets look at why you’re still struggling to achieve your exercise goals.
Why you can’t get fit and lose weight
Hands up if this sounds like you…
You were never a sporty girl in school, but back then youth was on your side. You could eat what you wanted, drink your way through college, and still look good.
But then you got older, had kids and your body started to change. You grew in unflattering places.
Fast forward…
After a few years putting it off, you give in and join the gym. After all, you still want to look good on your next beach holiday.
Only problem is, going to the gym bores the hell out of you. You park yourself on an exercise machine for an hour like you think you’re supposed to, and it’s the longest hour of your life.
Nothing can prepare you for the sheer monotony of exercising. After all, you’re trading valuable time you could be spending with your family.
Add the fact that, despite your new diet and exercise regime, you don’t feel you’re making any improvements whatsoever. You still look in the mirror and sigh.
Am I right?
Exercising becomes more unappealing as the months pass. You’re getting zero results and seriously frustrated.
Surely there must be a better way.
After all, your friends manage to stay consistent with their exercise and look great.
The good news is, there is a solution, and I’m here to tell you what it is. The secret to lose weight quick. Read on to find out how you can finally build a body to be proud of.
The method of exercise that will change your life and help you lose weight quick:
So, how can you get fitter and lose weight in record time, without dedicating every waking minute to exercise.
Well, working as a physiotherapist for last ten years with everyone from elite athletes to recreational exercisers, I’ve found one that one form of exercise trumps all:
High Intensity Interval Training (HIIT).
HIIT was originally pioneered as far back as 1910 for runners seeking to improve their performance. By alternating slower and faster runs, they found they were able to greatly improve their performance on the track.
Soon the technique became popular in other sports until 1996, when Japanese scientist Izumi Tabata finally proved what every athlete already knew, coining a phrase that has become ubiquitous in gyms worldwide.
The Tabata workout
The Tabata workout (a type of HIIT), involves eight sets of 20-second all-out exercise, each followed by a 10 second rest.
That’s a workout time of just four minutes!
Not bad for an exercise that’s said to burns more calories in one session than a traditional sixty-minute jog.
So how can such a short workout be so effective?
Well, the harder you and your muscles work, the more oxygen your body requires. When you get close to your maximum oxygen consumption, it’s proposed that Tabata triggers an afterburn effect, your body burning calories for up to 48 hours after your workout.
Theoretically you can be shedding pounds in your sleep.
As well as boosting your metabolism, Tabata workouts retain muscle while you lose weight, keeping you toned in all the right places.
Add to this the significant fitness gains with the protocol, and you have one killer workout.
Not bad eh?
So you maybe be wondering why someone hasn’t told you about this magical form of exercise sooner.
I mean, there must be some drawbacks right?
What you need to know before getting started
Well there are no outright disadvantages to Tabata workouts, although there are some things to consider before you get going.
So here we go…
The original trial was performed on elite athletes, who pushed their bodies to the max during the exercise.
As you’re unlikely to be able to replicate this intensity, the exercise police may tell you it’s not worth your time.
Luckily, I’m not one of them.
If you haven’t done this exercise before, it’s realistic you won’t be able to go flat out (and live to tell the tale).
And that’s ok.
You wouldn’t be able to play like a concert pianist when first starting piano lessons, but if you keep at it, you’ll quickly improve.
While the benefit of Tabata may be slightly reduced if you can’t go all in, it’s more important to protect your body from injury as you adjust to the exercise.
It’ll get you sweating buckets and out of breath regardless.
The original Tabata study had participants exercising five days a week. Even when you’ve adapted to the exercise, you only really need to do two to three sessions a week to see the benefit.
Combined with strength training, the effect of these ultra workouts can be drastic.
By incorporating other endurance activities like cycling or running in the park on a sunny day (which can also be enjoyable), you can ensure a balanced schedule and better overall fitness. This is especially important if you’re training for an endurance event like a marathon.
Finally, do not assume Tabata alone is the ultimate answer to health and fitness. You still need a balanced, healthy diet to get the most from this type of interval training.
So with that said, are you ready to get started?
Here is an example of an intermediate level Tabata workout:
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High knees – 20 seconds
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Rest – 10 seconds
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Burpees – 20 seconds
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Rest – 10 seconds
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Squat jumps – 20 seconds
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Rest – 10 seconds
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Mountain climbers – 20 seconds
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Rest – 10 seconds
This is the first half of your workout. To complete the four-minute Tabata, you must repeat the circuit once more.
For a visual demonstration, check out my video below:
Efficiency Tips For the Burpee
So how do you feel? Exhausted? Energized?!
Hopefully both!
The bottom line
If you struggle to find the time to exercise and would like to lose weight quick, or your current fitness routine simply isn’t delivering, give HIIT and the Tabata protocol a try.
I’ve incorporated Tabatas effectively with many of my patients and clients, and the results have been impressive.
While it can never totally replace other forms of exercise, it certainly has a place in your routine and if you can master it, you’ll be getting fit and losing weight in no time.
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