it's like totally tabatatastic; how you can get fit and lean #fabfitin4

January 11, 2018

Cat

I am well and truly back in the exercise saddle. Having had the whole of December off (not voluntarily I might add) I am so happy right now that I’m back doing what I love. I’m pinky and perky all rolled into one. Happy cheery flushed cheeks and I don’t just mean the ones you can see! I’m smiling from ear to &rse!

I have promised this year to listen more intuitively to what my body needs and to rest it when its fatigued rather than just ploughing on (or rather press-up-ing on if that is even a word!) regardless.

I over did it last year. There I said it! Using exercise as my crutch for everything and whilst that is by no means a bad thing (just this week the very rock like Adonis that is Dwayne Johnson has been high 5’ing our own Davina McCall for her commitment to exercise in her times of darkness and despair) you do also need to know when to pull back, especially if you are injured. Anyway – feeling fit as the proverbial butcher’s dog today so I’m making hay whilst my body is very much saying YAY!

One thing I need to do is also get some balance and structure in place. I’ve always been organized and schedule activity into allocated slots of time but I need to make sure that I also have time for work and for Franco. Doing just great thanks on the me time but the other areas of my life need some of my nurturing attention too in 2018!

So I’ve increased my Tabata style training. Short, sharp, highly effective exercise which is great for those deficient in personal time but fabulous for torching your fat and setting you up in fat burning mode for the day ahead. Don’t you just love that concept? Sitting tapping away on your keyboard, the fat melting into a puddle under your desk! Ewwww.

So what is Tabata? How does it work? What kind of exercises does it entail and will it be any good for you?

Hell yeah!

As always at this point I direct you towards my disclaimer. I’m a marketing not a fitness professional so this is all about what works for me and could also work for you. Check with your GP, a PT or even better join a motivational group who will be able to encourage and push you through those dreaded squat thrusts (or it might just be me who loathes them and decides to strategically fasten her shoe laces at that point) but most importantly, check you’ve still got a pulse and please wear a supportive bra before undertaking!

Think of tabata style training as burst training. Say adios to long hours pounding on the treadmill which can actually lead to muscle loss and bring stress to your immune system. Instead, give your metabolism a much needed kick up the old backside and even better still, if you do it first thing on a morning, it can cause an oxygen deficit that your body then needs to make up for during the day = increased metabolism and fat loss.

Have you got 15 mins spare?

Is there enough room at the side of your bed to squat, lunge or lie down flat?

Then you are sorted my dear FFF’s.

You don’t even need to change out of your jammies. Hell, do it naked if that floats your boat but if your wangers are already well, wanging down low, then you might want to at least pop on your sports bra first and leave the curtains closed if you live on a main road like me! The passing commuter traffic has enough distractions.

There are literally 1000’s of body weight combos you can try. Or even introduce light weights into a few of your sessions as you progress. All you really need is a stop watch, or just your phone which will no doubt have a timer incorporated. You can download an interval timer, something like gym boss, if you find it easier to pre programme your rounds or get yourself signed up to one of the many HIIT apps which will take all the guess work out for you, track your sessions and let you know just how many calories you are burning. I’m currently using 8fit but in the name of research I’ve also previously looked at Body Boss and HIITBurn

There are lots of different ways that you can structure this kind of a workout to keep a perky pep in your step and ensure variety so that you don’t get bored.

Rounds – pick say 4 exercises, do 20” on and 10” off (or however much you decide to set your own work rest times at) and repeat x 4/8/10 sets before moving on to the next exercise, either taking an active rest of a minute in between (I like to do running in place), taking a well earnt breather or just moving on to the next exercise if you’re keen to whizz through your workout.

Reps – select say 6 exercises and set a number of reps. Go for anywhere between 6-15. Do each exercise in succession to complete 1 full round. Try and do at least 4/5 rounds in total.

Both of the above are designed to deliver between 15-20 mins of intensive full body workout.

Exercise combo’s - well that is really down to you but try and keep it varied and don’t just stick to what you know, love or find easy! There is regression and progression with just about everything so no excuses. If you can’t do a full press up, do them from your knees. If that is easy, do them with your feet elevated off the ground. Again, head on line for some great resources and ideas on combos you can put together. Try and do a routine that involves full body, upper body, lower body and core specific moves.

Here are some of my personal favourites. I call it my #fabfitin4

Full Body

Bear walk
Burpee
Inch worms
Mountain climbers

Upper Body

Bent over row
Dips
Push Ups
Shove offs

Lower Body

Back lunges
Squats
Shrimps
Wall sits

Core

Jack Knives
Leg raises
Plank
Russian twist

One of these days I'll get round to doing some vids or taking photos but currently the other half is working long hours and you can't really selfie yourself doing a bear crawl!