The Tabata method for weight loss

The Tabata method is a training cardio aimed at burn fat quickly. This protocol is directly inspired by HIIT, the high-intensity interval training well known to cross-trainers. The Tabata method is an effective fitness technique based on muscle strengthening and endurance exercises at high intensity. In recent years, it has been recognized as an infallible solution to lose unwanted pounds in record time. So if you want to lose weight and tone your bodyI'll tell you all about the Tabata program.

What is the Tabata method?

The Tabata protocol was invented by a Japanese teacher named Izumi Tabata in the 90s, at the request of the national coach of the speed skating team. However, it has only really been democratized in recent years.

This training program consists of 8 times 20 seconds of intense effortinterspersed with 10 seconds of rest. A Tabata workout lasts 4 minutes. You are free to repeat the same movement during the whole sequence or to diversify the exercises. It is therefore possible to vary between two exercises or to perform 8 different movements.

Professor Tabata originally designed his method to be performed on cycloergometers (a type of exercise bike). Now, this training program incorporates numerous exercises from various physical activities: running, jumping, skipping rope, elliptical bike, stepper fitness, rowing machine, etc. It is also possible to opt for strength exercises such as push-ups, pull-ups, dips or squats.

How do I do a Tabata workout?

In concrete terms, the Tabata method must be adapted to your own physical capacities. If you are not (or not very) athletic, I advise you to start slowly and to increase the rhythm as you go along. Spend a few minutes to warm up well. This will prepare your body and muscles to produce a high-intensity effort.

If you practice running, for example, and you want to apply the Tabata method, it is advisable to jog for 5 minutes, incorporating 3 or 4 gradual 20-second accelerations. Then repeat the 8 blocks of 20 seconds of effort with 10 seconds of recovery.

The success of this protocol lies in your ability to carry out the 8 phases of the session with a maximum intensity. If this type of training is still too difficult for you, don't hesitate to increase the recovery time. Conversely, you can of course link several Tabata circuits together. In any case, finish the routine with a few minutes of cool down. This will help you to gradually lower your heart rate.

As far as equipment is concerned, you can invest in weights, dumbbells, kettlebells or even bodybuilding straps in order to vary the Tabata sessions. Of course, exercises such as push-ups, jumping squats or dynamic sheathing do not require any specific equipment. All you need is a pair of trainers in good condition to perform your sport activity in optimal safety conditions. A interval timer is finally indispensable for time control. If you have a smartphone, you can download an application like Timer Plus (available on iOS and Android).

Some examples of exercises to perform

Whether it is for lose fatyou strengthento increase the capabilities of your cardiovascular system or simply to improve your general health, discover some examples of exercises that can help you achieve your goals:

• the skipping rope This exercise is ideal for those who want to lose weight and develop their breath;
• push-ups: this type of exercise is suitable for people who want to work their arms, pectorals, backs and develop their torso (it is possible to do them on the knees to start);
• Squats: If you want to develop your glutes and thighs, this type of exercise is perfect for you;
• Pull-ups: this bodyweight movement mainly involves the muscle groups of the back, arms and shoulders;
• Crunches: for those who want to have a flat stomach or well-defined abs, this is the exercise to choose;
• the burpees This movement is well known to crossfit enthusiasts and is extremely complete.

Mountain climbers, sprints, kettlebell moves or punching bag exercises are also some of the best choices to incorporate into a Tabata session. As previously mentioned, the most important thing is to produce high intensity efforts. It's up to you to build your workouts according to your goals.

If you are looking to lose weight or to lose weight, you should know that you can use this method at the end of your session, in addition to your weight-training program.

Example of training with the Tabata method

If you wish to adopt this protocol, I suggest an example of full body session as part of a Tabata program for beginners. You can do it after a 45-minute workout. If this is the case, you will of course not need to warm up again.

• 10-minute warm-up.
• 20 seconds of jumping rope, then 10 seconds of rest.
• 20 seconds of squats, then 10 seconds of rest.
• 20 seconds of push-ups, then 10 seconds of rest.
• 20 seconds of crunches, then 10 seconds of rest.
• 20 seconds of jumping rope, then 10 seconds of rest.
• 20 seconds of squats, then 10 seconds of rest.
• 20 seconds of push-ups, then 10 seconds of rest.
• 20 seconds of crunches, then 10 seconds of rest.

Is the Tabata method for you?

The Tabata method is perfect for people who want to lose weight quickly and effectively. It is also suitable for athletes who want to reach their goals or boost their current performance.

In any case, anyone can do it. Be aware, however, that since it is a high-intensity physical activity, the Tabata method is not recommended for people with health problems such as knee pain or back problems. In all cases, ask for theyour doctor's advice before practicing sports.

What are the advantages of the Tabata method?

First of all, the Tabata method can be practiced anywhere: indoors, outdoors, in your living room, at the pool, etc. Moreover, you can very well carry out the exercises with equipment if you have it or simply use body weight exercises.

This method is ideal for very active people who don't necessarily have the time to go to a gym or to run for an hour. If you want to burn a maximum of calories and improve your physical condition in a minimum amount of time, it is better to use the Tabata method than to go for a long run.

Another benefit of thesplit training Tabata is that you continue to burn fat for hours after the session (this is also the case with HIIT cardio) thanks to theafterburn effect (post-combustion effect). Finally, the practice of the Tabata method allows to decrease the risks of diabetes by increasing the sensitivity to insulin.

Some tips to help you maximize your results

Eat properly before each session. You can also take a snack two or three hours before you start. You need energy to do the exercises properly and at the right intensity. Never exercise on an empty stomach. Be aware that this practice carries the risk of discomfort, dizziness and lightheadedness during the session and does not provide any benefits.

Don't forget to drink! Hydrate before, during and after each workout. In fact, you should drink between 1.5 and 3 liters of water per day, especially if you are exercising.

To motivate you and to make sport a real moment of pleasure and relaxation, don't hesitate to listen to good music.

Finally, as a general rule, ask your doctor's advice before doing strenuous exercise.

Conclusion

With the Tabata method, no matter how much time and equipment you have, a few square meters and four minutes can be enough to boost your metabolism and burn calories. It would be a shame not to take advantage of it, you have everything to gain. Feel free to change the number of sets, reps, warm-up time, workout time, recovery time and exercises as you wish. You can also ask for advice to a sports coach to better target your exercises and reach your goals faster.

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