<p>The basis of Tabata Training is 4 minutes of intense interval training/circuit training. What you are doing is taking an exercise we'll use sprints as an example here.</p>
<p>Sprint as hard as you can for <strong>20 seconds</strong></p>
<p>Walk for <strong>10 seconds</strong></p>
<p>Repeat 7 more times for a total of <strong>8 sets</strong>.</p>
<p>So what you have is a total of <strong>4 minutes of workout time</strong>.</p>
<p>Tabata Training can be done with a number of different exercises the idea is to use an exercise that gets the whole body involved or at least the major muscle groups.Tabata Training can be done with Barbells, Dumbells, Kettlebells or just Bodyweight exercises. I'll give you some other exercises and routines to try in a minute but first let me give you some background and how Tabatas work.</p>
<p>Tabata Training was developed by Izumi Tabata (imagine that) at the National Institute of Fitness and Sports in Tokyo, Japan. They did a study […]

Original post by WP-AutoBlog Import

Dairy resides in a murky area for some of you guys, but I think most of us can appreciate a good slab of grass-fed butter, maybe a bit of raw cheese, and some fermented dairy, either kefir or yogurt. A select few may not. If dairy makes you feel bad, don’t use it – it’s unnecessary – but if your avoidance stems purely from principle (ie, “it’s a little too Neolithic for me; I’ll just play it safe and avoid it altogether”), the latest study on dairy fat might nudge you toward its thick, viscous, white embrace. Researchers found that patients who ate the most dairy fat, from things like cream, whole milk, and butter, had a 60% lower risk of developing diabetes than patients eating the least dairy fat.
Those who ate the most dairy fat also showed the highest plasma levels of a fatty acid called trans-palmitoleic acid, prompting the […]

Original post by Mark Sisson

<p>The basis of Tabata Training is 4 minutes of intense interval training/circuit training. What you are doing is taking an exercise we'll use sprints as an example here.</p>
<p>Sprint as hard as you can for <strong>20 seconds</strong></p>
<p>Walk for <strong>10 seconds</strong></p>
<p>Repeat 7 more times for a total of <strong>8 sets</strong>.</p>
<p>So what you have is a total of <strong>4 minutes of workout time</strong>.</p>
<p>Tabata Training can be done with a number of different exercises the idea is to use an exercise that gets the whole body involved or at least the major muscle groups.Tabata Training can be done with Barbells, Dumbells, Kettlebells or just Bodyweight exercises. I'll give you some other exercises and routines to try in a minute but first let me give you some background and how Tabatas work.</p>
<p>Tabata Training was developed by Izumi Tabata (imagine that) at the National Institute of Fitness and Sports in Tokyo, Japan. They did a study […]

Original post by WP-AutoBlog Import

A merry Christmas, everybody, and happy New Year! Like many of you, I’m celebrating with family today, but my thoughts are also with this incredible community at MDA. I hope everyone is enjoying their holiday and looking forward to the new year ahead. In the coming week, I’ll be sharing more of what 2011 will hold for Mark’s Daily Apple and will offer up all manner of New Year’s tips, tools, and resources to help you with upcoming resolutions.
In the meantime, relish this time with friends and family and enjoy all your Primal revels, whatever they hold. Thank you all wholeheartedly for reading and for contributing to this community throughout the year. MDA wouldn’t be what it is without your insight and involvement. Peace to you and your loved ones as the year comes to a close.
I’d be remiss if I didn’t leave you with a little Primal inspiration for […]

Original post by Mark Sisson

<p>The basis of Tabata Training is 4 minutes of intense interval training/circuit training. What you are doing is taking an exercise we'll use sprints as an example here.</p>
<p>Sprint as hard as you can for <strong>20 seconds</strong></p>
<p>Walk for <strong>10 seconds</strong></p>
<p>Repeat 7 more times for a total of <strong>8 sets</strong>.</p>
<p>So what you have is a total of <strong>4 minutes of workout time</strong>.</p>
<p>Tabata Training can be done with a number of different exercises the idea is to use an exercise that gets the whole body involved or at least the major muscle groups.Tabata Training can be done with Barbells, Dumbells, Kettlebells or just Bodyweight exercises. I'll give you some other exercises and routines to try in a minute but first let me give you some background and how Tabatas work.</p>
<p>Tabata Training was developed by Izumi Tabata (imagine that) at the National Institute of Fitness and Sports in Tokyo, Japan. They did a study […]

Original post by WP-AutoBlog Import

“Whatever, Brad’s muscles are 80% Genetics”
It was a comment that stung a bit.
I took it to suggest that the way I look was more ‘genetics’ then it was hard work and and Eat Stop Eat.
Funny thing –> It was RIGHT.
Since the conversation in question was actually about my arms, I will use then as our example:
My Arms are roughly 16 inches in diameter. That means that 80% of my arms would be 13 inches.. About the size you would expect on an untrained guy my height (5′10″) who wasn’t overly fat.
So yes, 80% is genetic, but the 20% that counts – that comes from years of hard work.
Bottom line – there are two ways of l0oking at this (both positive)
1 – It’s the last 20% that counts…and this is all that separates the successful from the unsuccessful when it comes to changing your body.
2 – Even if you haven’t […]

Original post by Brad Pilon

It is my pleasure to share Tara’s success story with you today. Follow her journey through marriage, the birth of her twin boys, and a year and a half transformation to a healthy lifestyle. When doctors fail, when WebMD fails, it’s time to take health education into your own hands.

If you have your own Primal Blueprint success story and you’d like to share it with me and the community please contact me here. Have a wonderful Thursday, everyone, and thanks for reading!
Hi Mark!
I had been fairly healthy my entire life, but had always carried about 10 extra pounds. When I turned 24, that changed. All of a sudden, I started experiencing allergies. Major weight gain. Depression. Acne. Itchy scalp. Boils. Missed periods and debilitating pain when they did come. Joint pain. IBS. These were all new things to me.
I saw dozens of doctors – German ones, Canadian ones, American and […]

Original post by Mark Sisson

I’m not talking about Christmas. I’m talking about Super Christmassacre 2010.
This time my cheesecake mastery will be pushed to its utmost limits. I can sense the ominous presence of the cheesecake that awaits me tomorrow from miles ahead. Its dark and brooding power is not to be trifled with.
However, I will not come unprepared. I have honed my skills. Mastered new techniques. Just a few weeks ago, I made quick work of a cheesecake that had teamed up with a goose. I ate them both. Whole.
No one knows how this battle will go down. Anything can happen. One thing is for sure; I’ll give em hell.

Merry Christmas everyone.
P.S. Want to avoid unwanted weight gain during holiday eating? Then you better check out “Cheat Day Strategies for a Hedonist.”

//

Original post by noreply@blogger.com (Martin Berkhan)

I realized that yesterdays post was very…male-centric. So I thought I could show how the exact same tactical approach can be used for weight loss, but this time I will use a woman as an example.
Instead of the carpet bomb approach that many women use towards weight loss (eat less and run and exercise until they are ’small’), I like taking a tactical approach that really defines goals and vision.
So we can use the example of a 5′6 woman who is 31 years old and weighs 160 pounds. She has about 35% body fat . She isn’t sedentary, but isn’t exactly a ‘gym junkie’ either.
Now instead of just saying “lose weight” we will use the Venus Index principles to map out a weight loss guide.
At a height of 5′6 we know that the average Lean Body Mass (LBM) is about 104 pounds, and a little less than 50% of that […]

Original post by Brad Pilon