Relatively recently, an interesting experiment was conducted, which proved that those who exercise according to a specially designed program for 4 minutes a day lose excess weight 9 times faster than those who devote 45 minutes to training. Izumi Tabata workout for beginners is the ideal solution to lose weight and improve your body health.
What kind of exercise regimen is this that allows you to achieve such impressive results in the fight against extra pounds?
Tabata Protocol - what is it?
This weight loss method is named after its creator, Izumi Tabata. 20 years ago, a research team led by Izumi introduced the world to these effective workouts. The idea is to move very quickly over a short period of time. Exercises according to the Tabata protocol are very exhausting, literally at the maximum limit.
Why is Tabata so effective for weight loss? It's very simple, these exercises speed up your metabolism. Due to this, fat is burned very intensively. Studies have shown that metabolic rate increases 15 times.
In addition, this protocol exposes the body to short-term stress. With regular exercise and alternating complexes, the body constantly receives new stress. Because of this, metabolism does not slow down. Moreover, even when you don't exercise, fat continues to melt. Since the accelerated metabolism continues to waste the body’s energy.
Other types of exercises are also compatible with this type of training. You can lift weights and also do aerobic exercises during Tabata. But this is for the advanced. In general, Tabata is intended for physically fit people.
For beginners, even the basic complex will be difficult. And if you are used to lying on the couch, it is better to start with basic exercises. Train your stamina a little. Otherwise you try it once and quit.
Tabata for weight loss
One of the reasons for using Tabata exercises for weight loss is that this system increases the metabolic rate, due to which fat mass is burned faster. Intense exercise increases your metabolic rate by approximately fifteen times your basal metabolic rate. Tabata exercises are good for losing weight because they expose the body to acute stress, albeit short-term. If such intense exercise is done on a regular basis, the body increases its basal metabolic rate because it is placed in completely new conditions. And since your basal metabolic rate directly affects the amount of energy your body burns at rest, increasing your basal metabolic rate will increase the amount of fat you burn, even when you're not working out.
Reviews about the Tabata system
How effective these classes are can be judged by reviews. There are a lot of them, I tried to select the most informative ones.
Valya : I studied for the first time today - dear mother!!! What can I tell you, I could barely stand it out of eight approaches and managed only three. But I have Napoleonic plans - I can do anything. The main thing here is not to miss classes. After training I felt like I had run a cross-country race.
Lili: I am a supporter of training with an experienced trainer. I think that Tabata is not for amateurs. For me, changes occurred after just a few sessions. the sides have become smaller and the legs have become slimmer))
Aska : I’ve been working out for about a week and I can’t say that I’m actually losing weight. But the gluttony after training is brutal. It feels like I'm coming from the gym. After the first lesson, I noticed that I really wanted to eat. so to lose weight you need to watch your diet))
Buka : Fat is lost very well, but I work out for 30 minutes. I excluded fatty, fried and sweet foods. I don't know how about 4 minutes a day... I think this is not enough for weight loss.
Witch : But I also think that 4 minutes a day is nothing... of course it’s better than nothing at all. But just so you know, fat burning begins only after 15 minutes of training. My trainer does Tabata with me for at least 25 minutes.
Alenka : 4 minutes a day is enough for me. The figure is fit and not gaining weight. I recommend ))
Oksana: I’ve only been training for the 4th day, the results are already there. I lost 1.5 kg and my waist became a couple of centimeters narrower. I exercise for 8 minutes three or four times a day. I like it very much - it noticeably tightened up my body.
Photos before and after Tabata
Of course, after such reviews, I want to see the result. Of course, you won’t go far with training alone. A proper diet is important here. I searched the Internet for photos of those who lost weight thanks to these exercises.
How long to exercise to effectively lose weight
Research has shown that a 4-minute Tabata workout is as effective as a simple 40-minute aerobic exercise. It's all about the mechanism of the exercises. During exercise, a lot of stress is placed on the body. At the same time, the efforts do not increase; you immediately begin to work to the limit of your capabilities. As a result, there is a lack of oxygen. As soon as the exercise cycle ends, we begin to consume oxygen in large quantities.
Active consumption of oxygen causes oxidation of subcutaneous fat. And the energy of this process is transferred to our muscles. It is because of this that Tabata activates accelerated metabolism for 20 hours or more.
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Intense short exercises last 20 seconds. Followed by a 10 second rest
The number of exercises in one approach for beginners is no more than four. If your fitness level is low, then do one set at a time. When endurance and strength increase, then gradually increase the number of approaches to 6-8. It is recommended to perform 3-4 protocols per week.
Tip: Weight loss breeches will help you effectively remove fat from your belly and thighs. Don’t forget to put them on before training and the results won’t take long to arrive!
How many calories does an activity burn?
About 13.5 kcal is burned per minute. At the same time, the metabolic rate increases by 2 times. In 4 minutes of exercise you will burn 54 calories. It doesn’t seem like much, but don’t forget that they continue to burn for another day.
If you gradually engage in 12 minutes of Tabata training per day, you can lose 5 kg in a month
For those who are actively involved in sports, it makes sense to devote 8 rounds to one exercise. And the set itself should consist of 3-4 exercises. In an hour of such exercise you can burn about 1000 calories. But an hour-long workout at this pace is only suitable for physically very fit people. In addition, they must be in excellent health.
Complex-1 is suitable for women and men without physical training. It will be discussed below. The break between different sets of 8 rounds should not exceed one minute. Studies have shown that 4 minutes of Tabata is equal to 40 minutes of cardio training. You can do 40 minutes of your usual workout and supplement it with 4 minutes of Tabata. And of course, don’t forget about nutrition. A protein diet will increase the effectiveness of your training significantly.
How the Tabata protocol works, the benefits of training
The training consists of small Tabata rounds , lasting 4 minutes . When performing them, you need to give 100% so that the body receives maximum load. This is the basic principle of the Tabata system.
But there are additional rules that will increase efficiency:
- Correct technique is necessary not only to achieve results, but also to prevent injuries.
- You should spend at least 5 minutes warming up.
- You need to exercise an hour and a half after eating.
There are no strict rules in this technique. The basis of the protocol is to conduct Tabata rounds at the most intense pace .
When you exercise, your metabolism accelerates so much that fat burning continues some time after the workout. What is important for women trying to lose weight.
Benefits of Tabata Training
This workout has a number of advantages that set it apart from the rest:
- The most effective option for burning calories without losing muscle mass.
- The training is short in time, but highly effective.
- Improving cardiovascular and muscle performance.
- Muscle tissue becomes more responsive to insulin, which makes weight loss easier.
- You can train using this method anywhere.
- No additional equipment is required - your own weight is enough.
- Reduces the risk of diabetes and has a positive effect on the nervous system.
- The workouts are simple with a clear structure.
physical training can start practicing, adhering to Tabata principles . This is due to the exercises being performed at an accelerated pace.
How to do workouts correctly
Whatever complex you choose, there are rules for performing the exercises.
- Never start Tabata without warming up. Even if you are late for a group lesson, do not start without warming up. Therefore, it is better not to be late. If you load unheated muscles, there is a high risk of injury.
- The essence of the protocol is that when exercising at the limit, you should not give your muscles a long rest. Simply put, the body and muscles should be in a warm state during exercise.
- In 20 seconds you must repeat one exercise at least 15 times. Rest should not exceed 10 seconds. There should be 8 approaches, the break between one complex should not exceed a minute. If you don’t feel a burning sensation in your muscles, you’re not giving it your all.
- Don't neglect stretching at the end of your workout. Even if she exhausts you and you fall off your feet.
Tabata allows you to work almost all muscles. This is why the body becomes toned. The main advantage of the protocol is its ease of implementation.
How to organize your workout
There are several options for organizing your training:
- Distribute one workout over several cycles. Perform one exercise in the first cycle, and another in the second cycle. This way you can use more muscle groups.
- Alternate exercises that require strength with speed exercises. This can be done by both beginners and professionals.
- You can use several exercises at once in one cycle. The first days it will be difficult, but then you will get used to it, and Tabata exercises for women will be much easier for you.
- The most difficult type of training is to alternate all 8 exercises in the cycle. New approach - new movement. Losing excess weight this way will be much easier and faster.
Examples of video lessons
I have selected video examples of simple but very effective lessons for you. In 4 minutes they allow you to give 100%. You can read reviews from those who practice these complexes. Everyone has results. I recommend doing one workout per day. It's best to alternate them. On Monday they did Complex-1, on Wednesday Complex-2, on Friday Complex-3, etc. You should not do the same set of exercises several times a week.
If you alternate classes, then each time there will be new stress, which means active fat burning. If an exercise seems easy to you over time, you can make it more difficult. Let's say you do it with dumbbells, add new movements, etc.
Tabata - complex-1
The workout includes only 4 exercises. They need to be done with maximum efficiency. Each exercise lasts 20 seconds with a break of 10 seconds.
From the video it may seem that everything is very easy. Believe me, you may not even be able to master this complex the first time. You just don't have the stamina. If a week of classes does not bring any results, then you feel sorry for yourself. But the fat won’t go away that easily. Therefore, go ahead and get busy!
Tabata - complex-2
There are only two exercises in this complex, but they are exhausting, be healthy. They work out the hips and abs very well, as there are squats and plank elements. Try to do deeper and more intense squats. Even the coach in this video is tired, because the video was successful in 4 takes
