When we want to lose weight or strengthen our body, we tend to stick to a particular diet and practice the same physical exercises. Yet this can be frustrating and discouraging.
So, to get rid of fat from your body without having to get into tedious cardio sessions, discover the Tabata method that only lasts 4 minutes!
The Tabata method
The Tabata method, developed by the Japanese Izumi Tabata, is illustrated by a training protocol that consists of alternating intense periods of effort, followed by short periods of recovery.
It promotes cardiovascular health and helps to melt fats in the body because this training lasts a short time and activates the metabolism. Indeed, it encourages the body to draw the energy it needs in its reserves and therefore to use the stored fat at the time of recovery.
How to perform the Tabata method?
Based on 8 cycles of 20 seconds of intense effort then 10 seconds, for a total of 4 minutes, you must:
Step 1: Like any self-respecting workout, you should start by stretching yourself to prepare the muscles, avoid muscle aches as well as in more severe cases, muscle tears.
Step 2: In order to respect the 4 minutes of the Tabata method, prepare a stopwatch that will allow you to correctly perform the intense periods and rest periods.
Step 3: When it comes to sports training equipment, you can opt for a treadmill, running, jump rope, rowing machine or squats. Depending on your choice, perform the exercise for 20 seconds, stopwatch in hand.
Step 4: Then, take a 10-second recovery break.
Step 5: Repeat the same 20-second exercise then rest for 10 seconds. Do this training 6-8 times, totaling 4 minutes.
Step 6: Finish by stretching yourself, then hydrate yourself.
Since the Tabata method is an intense workout, you can do it up to two to three times a week, depending on your level of endurance. In addition, if you have not been exercising regularly for a while, you can change the time and intensity by performing between 60 to 90 seconds of intense exercise then 20 seconds of rest. You can then increase the intensity to reach the time required in the Tabata method.
Additional tips
In parallel and to optimize your weight loss, make sure to:
- Eating in a varied and balanced way
- Moisturize properly to prevent water retention
- Privilege stairs rather than elevator
- Do 20 to 30 minutes of walking a day minimum, especially after meals to promote digestion and eliminate toxins in your body.
- Bet on spices such as cinnamon or chilli that have a thermogenic action, that is to say that to regulate its temperature, the body will use more fat reserves
- Avoid processed foods and excess sugars.