<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

Like last week’s stress post, I’m not going to delve deeply into why sleep is so important. I’ve done it before, and doing so again would simply take up valuable space that’s better used for action items – for actual sleep hacks that you can put into effect immediately. Just rest assured that it’s crucial to health, longevity, immunity, recovery from training, cognition, aptitude while operating vehicles and/or machinery, insulin sensitivity and, well, do I need to go on? If you want to enjoy your limited time on the planet, you better get your Zs.
Despite the long list of health benefits, sleep is one of those things that people skimp on, whether by necessity (work, traffic, kids, busy schedules) or because they figure they can simply “power through it”. The supposed ability to lower our sleep requirements through sheer will is pervasive. “Tough it out” is a popular slogan, as […]

Original post by Mark Sisson

A new study called “Effect of meal frequency on glucose and insulin excursions over the course of a day” questions the all too popular recommendation of eating every so often to keep blood sugar in check. It actually shows that such advice can be counterproductive, as high meal frequency leads to higher blood sugar levels compared to low meal frequency.
Yes, that’s right – eating every 2-3rd hour to manage blood sugar is nonsense and a myth that’s just about to die.

The World is Upside Down

It’s funny how mainstream health advice in regards to meal frequency get turned upside down by new and more accurate research. In 2010 we learned that three meals is better for appetite control.
We also saw more hard evidence for the fact that a higher meal frequency does not “stoke your metabolism” or lead to better fat loss. Fortunately, some mainstream media outlets are starting to wake up and […]

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

A new grass-fed meat study (PDF) has just been brought to my attention, thanks to Aaron Blaisdell. It’s pretty fascinating. Researchers wanted to see two things: whether eating grass-finished animals instead of grain-finished animals would provide a significant influx of dietary omega-3s and whether the potential influx would actually make a difference in lab numbers. They took two groups of people, regular Irish folks, and provided weekly portions of beef and lamb, either grass-finished or grain-finished. The animals were “finished” for a minimum of six weeks. Both groups were told to avoid fatty fish and omega-3-rich oils for the duration of the study. All told, both groups ate roughly 469 grams of red meat a week for four weeks. Oh, and these were all healthy subjects with good cholesterol and blood pressure numbers and without prescriptions to any medications.

The results were impressive. Grass-finished eaters saw improved plasma and platelet fatty […]

Original post by Worker Bee 2

Complete 5 cycles of:
10 Dips
7 Pullups
10 Handstand Pushups
10 Inverted Rows
As with nearly all WOWs, this workout is scalable. Read on for beginner substitutes and variations.

How-to:
Warmup: 2 Grok Hangs, 10 fist pumps.
As often as we like to poke fun of those lopsided, top-heavy dudes strutting around the gym and preening in front of mirrors with NO Xplode-stained mouths, you gotta admit: they have great arms. Today’s Workout of the Week is heavily influenced by their preferred mode of exercise. It’s The Bro Workout, an upper body-centric complex. See, full body workouts are important, but the lower body stuff that the general population tends to ignore, like squats and deadlifts, enjoy an exalted position in the evolutionary fitness community – almost to the point of neglecting the upper body. This WOW address this phenomenon. Biceps and triceps and lats are crucial parts of the body that contribute to the overall function of […]

Original post by Mark Sisson

New Year, new resolutions…and possibly some very high expectations.
I’ll be honest with you… This year will have it’s trials and tribulations.
And no matter if your resolution was/is to lose weight, be more organized, or get a new job, I promise you it wont be easy.
Heck, even if your resolution was to simplify your life and set boundries, it still won’t be easy.
Because just like every other year, 2011 will throw you some curve balls – things you simply can’t control and in no way could forsee.
So for 2011, I want you to make your resolutions, improve your life and simplify where you can, but I also want you to remember a saying for when things get tough…It’s an old Thomas Carlisle quote:
No Pressure, No Diamonds.

It’s important to control the stress in your life, but this doesn’t mean you have to back down or shy away from challenges.
BP

//

Original post by Brad Pilon

Yesterday’s project: strategic reflection on the year past. Today’s agenda: action plan. It’s where the rubber meets the road, folks. Call it a New Year’s resolution if you will, but this isn’t about some half-assed gesture toward a nebulous pipe dream. I’m talking about crystal clear objectives and an explicit progress plan. Define what you want for your health this year. Outline how you’re going to achieve it, and then get moving! Are you ready to tackle 2011 head-on? Get out your pens, ladies and gentlemen. Today we’re charting the course ahead!
Are you honing an already solid Primal routine? Are you a beginner looking for the pivotal nudge? Are you an evolving Primal type looking to deepen or expand your commitment? Wherever you are in your Primal journey, this is my question for you: what is your vision for the next step? What unfinished business do you have? What terrain […]

Original post by Mark Sisson