Tabata Training: High Intensity Interval Training

Tabata Training: High Intensity Interval Training

Tabata Training: Sumo Deadlift and High Pull Exercise Combo

Tabata Training Exercise Combo lose unwanted body fat, up your cardio capacity and gain lean muscle.

For those of you who aren't familiar with Tabata Training I will give you a quick once over of what Tabata training is all about.

Tabata training is a very intense form of Interval training. Normally Tabata is done with one exercise ( but there are exceptions to every rule).

What you do is you do as many reps as you can in 20 seconds then you rest for 10 seconds and repeat the eventual goal is to do a minimum fo 8 sets. Doesn't sound all that tough right? Think again Tabata training is a tough workout but probably the most effective and time efficent workout for body fat loss and cardio workout there is.

A word of caution if you are new to working out or are just not in very good shape do not just think you can jump into doing a Tabata workout. First things first get a physical checkup! You will be placing heavy demands on your cardio system doing tabata's.

Once you are cleared medically(and you should do that before starting any form of exercise program) break into tabata training gradually.


Start with doing one or two sets of tabata two to three times a week.

Tabata training is again as many reps as you can do for 20 seconds.

What you want to do is one of two things:

1 - Have a clock set to where you can watch the second hand for your twenty seconds while you count your reps or

2 - Have someone time you and count your reps for you. This is the best way so you can pay attention to using proper exercise form especially as you begin to tire.

3 - Get yourself a timer made for Interval and Tabata training

Tabata Style Sumo Deadlift and High Pull Combo

You are going to need a barbell( but a kettlebell, two dumbbelss or a medicine ball can also be used) to do the Sumo Deadlift high Pull.

What we are doing here is 2 different exercises but combinning them as one.

The Sumo Deadlift:
Position feet under bar with very wide stance. Squat down and grasp bar between legs with a shoulder width or slightly narrower mixed grip. Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Throughout lift keep hips low, shoulders high, arms and back straight. Knees should point same direction as feet throughout movement. Keep bar close to body to improve mechanical leverage.

The High Pull:
Stand over the barbell with the balls of the feet positioned under the bar slightly wider apart than hip width. Squat down and grip the bar with an over hand grip slightly wider than shoulder width. Position the shoulders over the bar with the back arched tightly. Arms are straight with elbows pointed along the bar. Pull the bar up off the floor by extending the hips and knees. As the bar reaches the knees vigorously raise the shoulders while keeping the barbell close to the
thighs, jump upward extending the body. Flex elbows out to the sides, pulling bar up to neck height.

Combining The Sumo Deadlift and High Pull:
Get yourself into position as if you are doing the Sumo ( use the narrow grip as instructed for the sumo) once you stand erect go immediatly into the High Pull and return to starting position and repeat.

You are not going to use heavy weight's for this remember we are going to do these Tabata style we are not bodybuilding. So use a weight that will make you work but not to heavy as to be able to get out your required reps.

Tabata Training Efficent and EffectiveI love Tabata Training and the Sumo Deadlift High Pull combo gives you a total body workout. Your working practically every muscle group and cardio your metabolism will be racing long after this workout is over. Practice with an empty bar so you get your form down before adding weight.

Lose Unwanted Bodyfat With Interval Training

Lose Unwanted Bodyfat With Interval Training It's Time For Change!

It still amazes me that I see people doing the same kind of workouts over and over and they never change a year later their bodies don't show any different.

Let's face it. Human beings like to stick to a routine. We don't like change. We like our comfort zone - some more than others. But if there is no change in your workout from month to month, then your body will not change either.

Two reasons your having trouble trying to lose unwanted bodyfat.

1 - There is no variety in your training.

2 - You need to up the intensity of your fat burning workout routine.

You won't succeed by doing the same thing over and over again. Would you get ahead at work by doing the same tasks you did as the first day on your job? No way. You have to take on more challenges. That's where interval training workouts come in.

Interval training, just like weight resistance stimulates your body's growth hormone release. And it is your body's growth hormone that keeps you younger, stronger, and helps you lose unwanted bodyfat. So, obviously the more growth hormone you have in your body, the leaner you are going to be. So, start interval training.

If your body is used to the training, the exercises, the sets, and the reps, it will give a "ho-hum" response and your metabolism will flatline. And that's why you need to raise the intensity of the workout as well. Interval Training workouts up the intensity while allowing you to lose unwanted bodyfat long after the workout is over.

Slow, boring cardio doesn't jack up the metabolism like interval training. And research has shown that 8 reps boost your post-workout metabolism more than 12 reps. So you have to safely add a little weight (try using 5% more weight with perfect form, of course), and decreasing the number of reps per set by 2. That's a good place to start.

Lose Unwanted Bodyfat With Interval Training Isn't it Time For A Change?

Top 10 Bodybuilding Tips to Help You Maximize Metabolism

Here Are My Top 10 Bodybuilding Tips to Help You Maximize Metabolism, Lose Your Unwanted Weight & Finally Build More Muscle the Right Way:

1. Don't starve yourself. Cutting calories too much is one of the worst things you can do to your body. Starving yourself actually causes you to lose much more water weight and muscle than fat.

2. Eat 6-8 small meals per day with an emphasis on lean proteins, fruits, and vegetables. To lose fat and unwanted weight effective you must have a nutrition plan. So spend a couple hours on a day off preparing as much food as you can for the upcoming week.

3. Eat breakfast. You should make this meal part of your daily metabolism-boosting plan. At the very least, eat a lean protein, drink Green Tea, and consume a fiber-rich fruit to get your fat loss day started right.

4. Eat healthy fats. Sources of healthy fats included nuts, fish, olive oil, and flax oil. Replace processed carbohydrates in your diet with almonds. For example, if you currently eat a small bag of pretzels as a mid-afternoon snack, eat almonds instead.

5. Eat high quality foods that will help you control your blood sugar, insulin, and energy levels. This will help you lose fat and prevent you from gaining unwanted weight.

6. Eat up to 1g of protein per pound bodyweight to a maximum of 150 grams per day for a woman or 200 grams per day for a man.

7. Don't drink alcohol. Alcohol prevents fat burning and will quickly add hundreds of calories. Alcohol intake can also reduce testosterone levels, a big no-no for men looking to get lean.

8. Drink Green Tea and water. This will prevent your metabolism from slowing down. Not too mention, these are your 2 healthiest beverage options.

9. Stick to a consistent sleep schedule. If possible, avoid working afternoon and overnight shifts. And, don't stay up late watching television.

10. Use the Turbulence Training strength and interval workout principles for the most efficient and effective metabolism-boosting workout. This means strength training with free weights and bodyweight exercises and performing shorter interval training workouts rather than long, slow boring cardio.

Bonus Bodybuilding & Fat Loss Tip:

Recently I have been experimenting with my clients adding an additional mini-workout to our regular Turbulence Training fat loss program. By completing a bodyweight circuit (10-20 minutes per day), we've discovered that we boost our metabolism again and increase our fat loss results.

So if you do your regular bodybuilding workout in the morning, add a bodyweight circuit after dinner. On the other hand, if you workout in the afternoon, do a bodyweight circuit first thing in the morning.

If your metabolism has slowed down due to improper dieting or lifestyle, then the Turbulence Training Lifestyle will help you get back on track to lose fat and gain more muscle. Once you correct your metabolism, you will be on the road to losing fat for good.

As Creator of the Revolutionary Turbulence Training System, Craig Ballantyne has helped millions of body builders worldwide lose fat while gaining muscle at the same time with a proper diet and just 3 short but intense workouts a week. For a FREE, Immediate Controversial Fat Loss Report and FREE Turbulence Training Newsletter containing tips to help you maximize metabolism, build muscle and gain workout success go to Turbulence Training