Friday, May 6, 2011

Shed Fat, Pounds and Inches With Tabata Protocol

Before getting into fitness, I was the poster child for skinny fat. In fact, the first time I had my body fat percentage measured, I nearly cried. It was hard to understand how I could be relatively thin, but still have a body fat percentage in the obese range.

Thankfully, that's all in the distant past. I recently had my body fat percentage measured again and am currently at 16.9! In addition to running and strength training, I credit the Tabata Protocol. If you're interested in blasting fat, consider rotating this type of training into your workouts.

Here's how it works: For every exercise, you complete eight intervals of 20 seconds all-out intensity followed by a 10 second rest period. For example, you might do eight sprint intervals of 20 seconds, followed by 10 second rest periods after each.

My current Tabata workout is as follows:

- Two mile warm-up run
- Tabata Protocol:
  • Jump Squats
  • Tricep Dips
  • Track Sprints
  • Push Ups
  • Seated Row
  • Alternating Side Planks
  • Side Lunges
  • Ball Crunches
  • Drop Backs
  • Alternating Jumping Lunges
- Cool Down and Stretch

What's your favorite way to blast fat?

- ST

1 comment:

  1. I do hill running workouts. There's a hill that is about 70 yards up - I run up it 8-10 times at a pretty hard pace, after a 1 mile warmup run.