Okay. It is time to switch it up. Gaining weight that could be partially muscle, but it is driving me nuts. I am wondering if anyone (women that are tough losers) has tried and had any good experience with Tabata training? I have done some before, not consistently, but I did a 4 minute routine last night (box jumps, and KB swings). Loved it and it kicked my ass! Worth it to continue? How often? How quickly should I see results? How much other working out should I do? I don't want to risk this causing weight gain due to cortisol, hunger, ANY reason. Thanks a bunch!
I feel you. Tabata is great, but whatever you do, the body adapts so I would recommend some Tabata workouts along with other types. I do Crossfit, but quite honestly I really can't lose weight unless I cut back on the CF and add in some consistent mid distance running. I do think it is elevated cortisol.
Agreed with previous answer. I love Crossfit. However, too much and you have elevated cortisol and you just. Won't. Lean. Out. No matter how perfect your diet. It's best to lift heavy weights a few times a week. Go for walks. Work on mobility stuff. Do Crossfit or related fire breathing stuff maybe 2 times a week max. Also, yes diet is prolly 80% of it. Ask me how I know :-/
6 am Crossfit WOD at least 4 days a week for about a year. Plus extra WODs on days I could not make it to the box. Too much is just too much.
True tabata is 20/10 for 8 rounds 3 cycles with 2 minutes rest between each cycle. It's best done with high intensity exercises like sprints, kb swings, burpees, mountain climbers or cycling it was originally just cycling but whatever you substitute with it must be a metacon exercise we train 3 times a week with tabata and combined with paleo eating I've gone from 11.3 to 7.2 percent bf in 8 weeks
Wait - you said you were gaining weight but "could be muscle". So are your clothes fitting better? Do you feel better? Shoot, I gained 10lbs of muscle and lost 2 clothing sizes. Are you leaning?
I would do tabata per Sisson's recommendations - once a week. Typically tabata is 8 10 off/30 on intervals. Sisson also recommends 6-8 intervals of 40 on/2 off which I also sometimes do.
It appears that variability is very important - see NN Taleb's Why I Walk essay - both in movement, intensity of movement and wrt food intake. We need to insure that we aren't just eating muscle meat but truly a significant portion of our meat intake must come from bone/connective tissue broth and organs (and not just liver).
Do your best to (mostly) avoid sitting - ie standing desk, frequent "slow" movement, vary your workouts... I absolutely love bodyrock.tv but almost always modify them to keep my heartrate lower. Typically, instead of doing them as HIIT/tabata, I will simply try to match her reps while also taking sufficient breaks to keep my heartrate at 55-75% of my MHR.
I don't know your fitness level but...Start doing them twice a week or every third day. Don't do anything else for now but walk on off days. It's all about intensity with Tabata, the harder you push yourself the better. You should start feeling a bit fitter in 3-4 weeks. If you are trying to lose weight remember that is 80% diet.
The Tabata protocol can be applied to anything and I highly recommend mixing it up. A few of the ways I apply Tabata besides sprints are hitting a heavybag, squat thrusters, tire flips, sledgehammer, swimming, pushing/pulling a sled, burpee variations like my fav-burpee under a pullup bar and up into a muscle-up.... and you can always make up your own circuits. Have fun with it!
I did tabata twice a day, 5 days a week for 2 weeks..mixed it up bur pees,side to side push ups ect.. Honestly the results where amazing , i could see my abz starting to come out ,even my mrs noticed my arms where toning i was feeling fit.. So no matter what anyone says i think tabata is the best for fat lost im gana try do it again :)