Re: 4-Minute Workout by Stephen Cabral
“World’s Best Weight Loss Interval Revealed!”
Is there really one interval that trumps every other fat burning circuit out there?
I have seen all sorts of mathematical equations and research advising
exercisers to work intensely for a specified amount of time and then likewise for
the rest period in between sets. Some intervals prescribe longer working sets
to rest periods while others choose shorter time-based exercises with a longer
recuperation.
Believe or not, most of them actually work… just to varying degrees.
So getting back to the question of is one particular interval more effective than
all the rest – the answer is yes!
The Best of the Best
The most powerful interval you can do to burn body fat quickly is to complete
what’s called the “Tabata Intervals.” They were developed by Dr. Izumi Tabata
and his colleagues at the Department of Physiology and Biomechanics,
National Institute of Fitness and Sports, Kagoshima Prefecture, Japan.
Tabata Intervals consist of 20 seconds of maximum intensity exercise followed
by 10 seconds of rest. This pattern is repeated 8 times for a total of 4-minutes.
Dr. Tabata used a special exercise bike, but you can choose any exercise or
sprinting technique that will rev your heart rate up quickly for 20 seconds
straight.
Unbelievably Effective
Dr. Tabata noted a 28% increase in anaerobic capacity coupled with a 14%
increase in V02Max in just 6 weeks! For more data on this study see:
http://www.ncbi.nlm.nih.gov/sites/entrez?
cmd=Retrieve&db=pubmed&dopt=AbstractPlus&list_uids=8897392&query_hl=3
The most shocking part of these results was that the intervals were done by
previously physically fit athletes. Ordinarily, you wouldn’t expect these types of
amazing results from people who are already near peak conditioning. (That’s
why most studies choose deconditioned people – you can pretty much do any
physical activity with someone who has never worked out before and you will
show favorable results for your data.)
Long Lasting Effects
Literally in just 4 minutes you will have spiked your metabolism and fat burning
enzymes to a level that will allow you to continue burning body fat for at least
12 hours and potentially up to 36 hours later.
You may not be thinking that this sounds too difficult to complete, but just ask
any of my clients whom I have ever challenged to complete this 4-minute
interval and they will tell you how grueling it is. The intervals work best when
you are firing at your maximum intensity and to do that your body can’t be cold
or stiff. So to get the most out of your workout you should be thoroughly
warmed up and stretched out.
Now I will outline a Tabata Interval you can complete after any one of your
Trim, Tone & Tighten online personal training programs or Lose5in7 workouts.
* A Word of Caution: *
This interval is very intense and should be eased into. I would recommend that
if you are just beginning a fitness routine to try 10 second sprints with 20
second rest instead if the opposite 20 second sprints with 10 second rest.
Good luck and get moving by watching the video below!
*4-MINUTE WORKOUT VIDEO*
(As Seen in Glamour magazine)
“World’s Fastest
Weight Loss
Interval – Just 4
Minutes!”
The best part is it only takes 4 minutes to complete and you don’t need any
equipment – so you can do it anywhere!
Just click the play button below to view this 4 minute metabolic-charging workout:
Design by Stephen Cabral, CSCS, CPT, NS
Tired of long, slow, and boring cardio workouts?
I know I am. Not to mention I don’t have a spare hour in my day to dedicate to
my workouts.
So if you’re like me and want the very best results in the least amount of time,
then it’s time to update your workout programs. Interval training has now
surpassed steady-state cardio in almost every way and when it comes to
burning fat, there’s simply no comparison.
The “World’s Fastest Workout” gives you the
most up-to-date workout known to man.
Not too long ago the 4-minute “Tabata” interval was developed by Dr. Izumi
Tabata and his colleagues at the Department of Physiology and Biomechanics,
National Institute of Fitness and Sports, Kagoshima Prefecture, Japan. What
the research concluded was that in just 4 minutes you can spike your
metabolism and fat burning enzymes to a level that will allow you to continue
burning body fat for at least 12 hours and potentially up to 36 hours later!
Here’s how it works:
Tabata Intervals consist of 20 seconds of maximum intensity exercise followed
by 10 seconds of rest. This pattern is repeated 8 times for a total of 4-minutes.
Dr. Tabata used a special exercise bike, but I developed this easy to
remember body weight routine that you can do at home, on the road, or at
your local gym.
These are the powerful exercises that will have
you burning fat fast!
1. Squat Thrusts x 20 seconds
– rest 10 seconds
2. Mountain Climber x 20 seconds
– rest 10 seconds
3. High Knees x 20 seconds
– rest 10 seconds
4. Jumping Jacks x 20 seconds
– rest 10 seconds
5. Squat Thrusts x 20 seconds
– rest 10 seconds
6. Mountain Climber x 20 seconds
– rest 10 seconds
7. High Knees x 20 seconds
– rest 10 seconds
8. Jumping Jacks x 20 seconds
– rest 10 seconds
…breathe – you’re done!
Remember, this isn’t your typical jog in the park. To burn the maximum amount
of fat and get every last drop out of your 4-minute interval you need to give an
all out effort for each 20 second round.
Good luck and let me know how it went!
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“Steve,
YOU are my hero! I have been working my butt off at the gym for 4
months and was frustrated with the lack of results. Just weighed myself
after only one week on the Fatlossity program and I have already lost 5.5
lbs of that baby weight I just couldn’t shed! I got on and off the
scale 5 times because I couldn’t believe my eyes! Just got dressed for work
and had to put on a belt to keep my pants up! I’m psyched! My husband
is so impressed, he is starting the program today!
Thanks!”
-Kim O’Connell, Andover MA
Triple Your Results or Your Money Back with my Monthly Online Personal Training Program:
https://stephencabral.com/fatlossity.html
Committed to your success,
Stephen Cabral, CSCS, CPT, NS
Author of Fatlossity – Lose5in7 Weight Loss System
Founder of Trim, Tone & Tighten Online Personal Training
Health Consultant for MTV, Men’s Health, MAXIM, NutritionData, Diet.com, Gather, EDGE
http://www.TrimToneTighten.com
http://www.Lose5in7.com