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H.I.I.T. Training for a strong body in a Tabata style workout

Some might wonder why this is posted on the DP. I happen to believe with all the stress and uncertainty in our society whether its on a grand scale or right down to your personal challenges that we are nothing without health. Many have posted topics on GMO and vegetarianism or perhaps paleo style eating. Even topics on meds and natural remedies are discussed. I believe exercise is just as important and I have found it an interesting topic.

Have you ever wondered why you put in countless days in a health club or gym and still hold those love handles or extra cushion in the trunk? Are you lacking energy throughout the day?


There could be various reasons for this and diet and what we eat are certainly a big part of it.
As we start to age our bodies metabolism begins to slow. It doesn't burn and process fat as efficiently as it used to when we were younger. For some on this site you don't have this problem but this practice will apply to you as well for a stronger fitter body.

I have been involved in the practice of Tabata training for the past 6 month and I have to tell you it is changing my life.

Tabata was founded in Japan by Izumi Tabata. He conducted tests on two groups of athletes; comparing moderate high intensity training with high intensity interval training.

The results were that the athletes training in high intensity interval training improved their aerobic systems as well as their anaerobic system. The athletes who did the moderate high intensity training only improved their aerobic system and had little to no increase in their anaerobic system. http://tabatatraining.org/

So here is what has been working for me. High Intensity Interval Training also known as H.I.I.T. It consists of High powered max exertion for 20 seconds and rest for 10 seconds before you begin another 20 second interval. This is done in 5 on (20 sec interval) and 5 off (10 second rest) which is 1 Tabata.

Studies show that after running, swimming, biking etc... that your metabolic rate increases for up to 6-8 hrs after completion. With the HIIT style approach it is elevated for up to 48 hrs after completion.

The best part is you don't even need to belong to a gym and can do it at home. Its typically all body weight , functional exercises.
check it out:


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Gonna give a 2014


If you don't know your rights, you don't have any.

High intensity training

Is the best way to build muscle and burn fat. Some cardio is good, but most people way overdo the cardio.

Someone can burn more calories in 15 minutes of core workout than an hour on the elliptical, and more still in the recovery. I used to be obsessed and measured everything with a wrist calorimeter.

I actually do this!!!

Nice to see someone else knows about this.

I do different format. I exert high intensity for 30 seconds and relax with minimal exertion for 90 seconds. I do this for 8 cycles.

This increases muscle mass of fast twitch muscles fibers and as a result stimulates the release of growth hormone!

You can do this exercise while running outside or on a bike or a stationary exercise bike... I do this in a swimming pool--sprinting laps.

Cheers to good health!

Good advice

That is a great workout, and so simple. Gives me motivation. We were doing very similar things in Army basic training back in the early 90's (I didn't think they knew what they were doing).

We also did "pyramids" which is similar. You peak in the middle - so you start off doing 5 push-ups & 5 sit ups, rest for 5 seconds. Then do 10 push-ups & 10 sit ups, rest for 10 seconds, and so on. After your peak number, you go back down.

"In the beginning of a change the patriot is a scarce man, and brave, and hated and scorned. When his cause succeeds, the timid join him, for then it costs nothing to be a patriot."--Mark Twain

That sounds fun

Just 2 exercises though?

For Freedom!
The World is my country, all mankind is my brethren, to do good is my religion.

That was just the norm

I do remember changing it up now and then and using different exercises, but it was always 2. I don't know if there is a reason for that, I don't see why you couldn't do 3 or 4.

"In the beginning of a change the patriot is a scarce man, and brave, and hated and scorned. When his cause succeeds, the timid join him, for then it costs nothing to be a patriot."--Mark Twain

Nice workout

However, "burning" fat comes from not eating simple carbs... once your body starts using fat as fuel, it burns fat quite readily... saying that a workout burns fat is misleading.. your body burns whatever fuel you feed it, and if it doesn't burn fat easily it is because you are eating too many simple carbs.

I totally agree with one caveat

The workout builds muscle. The muscle demands more energy as that mitochondrial furnace in your cells need fuel. More than fat demands and specifically why building muscle is important even in the later years. This is where your diet becomes important, and if you put the proper rocket fuel in this well tuned machine, you will see and feel results!.....so there is a balance.


For Freedom!
The World is my country, all mankind is my brethren, to do good is my religion.


...to see this was posted here at the Daily Paul. I'm a huge believer that a healthy body and a healthy mind go hand in hand. Interval training in general is wonderful whether you incorporate weights, body movements or machines or whatever, just get it done. Anyways, i hope more of it is posted.

There's nothing special with

There's nothing special with Tabata's duty cycle. What he discovered was the effectiveness of training the anaerobic pathway...
Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max.

...intensity of about 170% of VO2max... In conclusion, this study showed that moderate-intensity aerobic training that improves the maximal aerobic power does not change anaerobic capacity and that adequate high-intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly, probably through imposing intensive stimuli on both systems.

You are right js290

You are right js290, but I think you might agree that most people don't utilize the method.

For Freedom!
The World is my country, all mankind is my brethren, to do good is my religion.

I think most people are

I think most people are confused about "exercise" in general. It's confusing without some basis in how metabolism works.

Specifically with Tabata, the people I've observed are focused on the duty cycle rather than the metabolic effects.

true I see it all the time

dudes just doing sets of heavy weight and walking the gym floor for 25 minutes between. They gain mass but usually carry alot of chub too.

For Freedom!
The World is my country, all mankind is my brethren, to do good is my religion.

How To Bulk

Lots of folks have unrealistic expectations on how much lean they can actually gain... How much dietary protein can you store in muscle? About 15 g/d if you are a gifted bodybuilder...

The Six Year Itch: Was It All A Waste Of Time?

So the math on that means he gained ~1.85 lbs of muscle per year of training... Dave explains that he’s gained 30lbs of muscle in 20+ years of training. For those with low math IQ, that’s 1.5lbs of muscle per year... It took me 26 years to put on 40 lbs of muscle! That averages out to roughly 1.5 pounds of muscle gained each year!... ANOTHER bodybuilder, this time Aaron Curtis who, according to this video, has put on ~22lbs (10 kilos) in 10 years (based on the photos in his video), or 2.2lbs/year, on average:

How To Bulk

Don't they have a pill you

Don't they have a pill you can just take?
Or like a milkshake?
Vanilla Malt?