subject: Learn How To Blast Fat With This 4 Minute Workout [print this page] Im not sure if you have read my other articles regarding high intensity exercise and fat loss but if you have not, then I will provide a refresher here real quick. You see, performing slog, boring, jogging, results in you burning only a limited amount of calories. Once your exercise session stops, then your metabolism will drop back to normal almost automatically.
The only real exception to this rule if you are extremely over weight and out of shape. Also, over time, your body will adapt to this type of exercise so youll be burning less and less calories each time out. This is suicide if youre trying to lose weight.
Now, with high intensity exercise, your sessions will be shorter, more intense and youll burn more total calories. When you put an extreme demand on your cardiovascular system, you increase your oxygen debt. This is when youre panting for air. Your body needs more oxygen. Because of this, your metabolism increases and studies have shown that this increase can be for hours on end.
You do not get this effect when it comes to regular jogging like most people do. So, how can we take advantage of this with a limited amount of time? Simple, its called the Tabata Protocol.
The Tabata Protocol was developed by Izumi Tabata out of Tokyo, a researcher from the National Institute of Research and Sports. He found with his protocol that the rate of VO2 max was highest ever reported and that fat burning is greater when exercise intensity is high. Here is the original protocol used by Dr. Tabata in his experiment.
-You will perform 5 minutes of gradual warm up
-8 intervals of all out intensity exercise, followed by 10 seconds of rest
-2 minute cool down, aka lying on the floor with your lungs on fire
This protocol, though simple on paper, will no doubt kick your butt in every which way imaginable. It will test even the most seasoned professional athlete because of its high intensity nature. It is not fun, but it will jack up your metabolism and fat burning efforts in no time, especially if you have very little time to work out. Just make sure you have enough time to recover.
Two good exercises that you could do this protocol on would be the elliptical machine or my favorite, front squats. If you chose front squats, pick a light weight like 95 pounds. Perform as many repetitions as possible for 20 seconds then take a 10 second break. Do that 8 times.
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