One method that is not widely known for losing weight while strengthening the muscles is the Tabata Protocol.
Despite its weird name, this system, developed by Dr. Izumi Tabata promises you a workout of just 4 minutes! Now, before you dismiss this as a scam or fake claim, let me tell you that this method has been studied and those 4 minutes can prove to be very loooong once you try the method.
The steps are pretty simple, it is a cardio interval training method where you do intense exercise for 20 seconds, then stop fro 10 seconds and so on. Each of these 20-10 is an interval. Intervals must be repeated 8 times – that mean 4 minutes.
That’s it. Different people try different exercises; however one of the most popular exercises to try is the classic squat. Why? Because it works many muscles at the same time. However I have tried this also with running and swimming.
Trust me – the Tabata Protocol is VERY TIRING. You’ll find yourself quickly worn out and out of breath at the third interval. If you’re not accustomed to doing exercises, it is advisable that you start with only 4 intervals, slowly conditioning yourself to increase the time. I don’t think you can do more anyway – the first time a friend did this he could barely make it to the 4th interval.
What does this do? The Tabata Protocol does as much for you as 45 minutes of moderate exercise. It improves your aerobic capacity and strengthen the muscles without making them big. It also increases your metabolic rate with a big boost that will keep you losing weight. Here are some videos of people doing Tabata Protocol intervals, so you get the idea.
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