How to Burn Fat in 4 Minutes

Hmm, the title of this post sounds too good to be true, doesn’t it? If you haven’t heard of Tabata, you’re going to want to read this. Tabata was developed by Dr. Izumi Tabata and a team of researchers from Japan’s National Institute of Fitness and Sports. Although it has traditionally been used with elite athletes, this workout is quickly gaining more popularity – especially with new mothers trying to lose baby weight.

What is Tabata?

Tabata is high-intensity interval training. You do an exercise, such as push-ups, at maximum intensity for 20 seconds, and then get a 10-second break. This is done 8 times for a total of 4 minutes. Sounds pretty easy, right? I did a fitness class last night that incorporated multiple Tabata intervals and I can tell you right now that it was INTENSE.  My entire body – particularly my shoulders and arms – is feeling it today. I remember one of the first times I tried a Tabata class the instructor described it as “working your body to complete exhaustion”. Sounds fun, eh??

How is it effective?

High-intensity workouts help burn fat. According to an article in the Globe and Mail, a very recent study found that participants that engaged in high-intensity interval training such as Tabata for 1.5 hours each week enjoyed the exact same physical benefits as participants that did 4.5 hours of endurance training on an exercise bike. Martin Gibala, chair of the kinesiology department at McMaster University, explains that Tabata training is highly effective because your body continues to burn calories during the recovery period.

This is why Tabata is quickly becoming popular - you can exercise for a small amount of time and still reap effective physical health benefits. The fact that a single interval only take 4 minutes to complete means that people can easily incorporate it into their busy schedules. Why not start your day with a couple of Tabata intervals? It literally only takes a few minutes!

How to get started

If you have never tried Tabata or are currently not very active, I strongly urge you to slowly ease into these workouts in order to avoid injury. Take time to warm-up first. It might even help to consult a personal trainer, as they can help ensure that you are demonstrating proper technique. If you do a Tabata interval that involves weights you may be at risk of injuring yourself by not executing the correct form.

Here is a sample Tabata workout I found:

Just a couple of notes:

• Tabata is 20 seconds of maximum intensity. This instructor clearly isn’t giving it her all. However, her videos are primarily geared towards beginners, so if you are new to Tabata this might be a good place to start.
• Sometimes people like to do multiple exercises within one Tabata interval, as is demonstrated in this video. For a longer workout, you could do 4 minutes for each individual exercise. This is typically how Tabata classes are structured. Sometimes I do a 40-minute Tabata class on Wednesday nights and WOW is it exhausting. Very effective though!

If you’re interested in incorporating Tabata intervals into your exercise routine and happen to have an iPhone, you can download the Tabata Timer app for free!

The Best Workout Drink

It took a lot of searching to find out what the best drink is to consume during and after workouts……. but I think I have found out what it is.  Are you ready?

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SURPRISE!  It’s water.  I read an article earlier today on healthzone.ca that interviewed Elizabeth Mansfield, a registered dietician and exercise physiologist at a health and sports clinic in Ottawa. She reviewed  many different workout drink options:

1. Water: It’s considered the best bet for any standard fitness routine. It won’t cancel out the energy burned during a workout because it contains no calories or sugar. However, Mansfield warns that workouts lasting longer than 90 minutes may require more than water in order to replenish lost carbohydrates and electrolytes.
2. Vitamin Water: Vitamins won’t help your body recover from vigorous exercise. Plus it’s much more expensive than water.
3. Sports Drinks: Not recommended for most people. These drinks contain carbs and electrolytes, and thus are great for individuals engaging in strenuous workouts. If you are working out in an attempt to lose weight, sports drinks may inhibit weight loss due to their extra calorie content.
4. Fruit Juice: It’s full of vitamins, but the high fructose content means the juice sits longer in your stomach, which can cause stomach discomfort.
5. Energy Drinks: These beverages may give you a quick energy boost, but they won’t provide any advantage in terms of fitness. Plus they contain high-fructose corn syrup which can upset your stomach while working out.
6. Coconut Water: Contains electrolytes and about the same number of calories as sports drinks, but with fewer carbs. Again, most people don’t need the extra calories (and the extra co$t) associated with this drink. I have to admit it sounds tasty though.
7. Milk or Chocolate Milk: I had heard numerous times that chocolate milk was a great post-workout drink. However, according to Mansfield, milk is more appropriate for individuals that train hard more than once a day. For most people, the extra calories (and extra sugar in chocolate milk) aren’t necessary.

So, the next time you workout take a minute to think about what you should be drinking!  If you go for water, try to remember to fill up a reusable water bottle instead of bringing plastic bottled water.  It’s simple changes like these that can have a big impact on the health of our environment ; )

Be Fit & Be Well!

The Curtsy Squat

Lots of people are posting Facebook statuses about going away somewhere warm and wonderful for Reading Week.  If you’re scrambling to cram in workouts so you can look good in that bikini, here’s a great move for toning your butt and thighs.  I tried this move at the gym this morning. It’s called a “Curtsy Squat”.  I personally like using 8 lb dumbbells, but feel free to use something lighter, heavier, or not at all. Just remember to stick your butt out when you squat (like you have to pee, but are trying really hard not to touch the toilet seat because you’re at Union Station… Ew) and try not to let your front knee extend over your toes too much.  You’ll end up working your quads more than your bum, plus it can be harsh on your knee joints.  Here’s a video demonstration to get you started, it adds an additional leg lift after the squat in case you want a little something extra.  Aim for 15-20 reps, then switch legs.