Monday, May 6, 2013

Beach Bikini Boot Camp with Bob : Day 6

Welcome to Day 6 of our Beach Bikini Boot Camp! We are going to up the ante big time today, so get ready to torch some serious calories!
Courtesy : Tabata Protocol

Today we will be doing a Tabata workout. Often called "The World's Greatest Fat Burning Workout", Tabata is an intense workout protocol, similar to HIIT (high intensity interval training) named after Izumi Tabata. Tabata learned the technique from Irisawa Koichi, who coached the Japanese speed skating team. It is a short burst of intense activity, followed by an even briefer rest period.

One advantage of Tabata is that the workouts are very brief, and today's will be no exception. They are very intense, so check with your doctor to make sure that it is safe for you.

After a proper warmup, let's rock and roll with the following two circuits.

The first circuit is a sprint/walk circuit. Sprint as fast as you can for 20 seconds. After the 20 seconds has elapsed, relax for 10 seconds. Repeat this cycle for four minutes, running eight sprints. 

The second circuit is going to be a squat jump paired with Kobe push ups. Do as many squat jumps as you can for 20 seconds, rest for 10 seconds. Now do as many Kobe push ups as you can for 20 seconds, and then rest for 10 seconds. 

Complete six rounds like this, and then do a 5-10 minute cool down to wrap up. This workout should last about 20-30 minutes, including the warm up and cool down. The key to Tabata is to work as hard as you can.

Today's nutrition tip is from Nick Mitchell:

Don't skip meals. Mitchell explains that even though it is tempting to skip meals to speed up weight loss, it is actually counterproductive. Skipping meals wreaks havoc with blood sugar levels, increasing cravings for more carbohydrates. You are more likely to overeat at the next meal.

Today's motivational quote is: 

"IF YOU KEEP GOING, YOU WON'T REGRET IT.
IF YOU QUIT, YOU WILL."
     

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