Get FIT in just 4 minutes? Why this works!

Tabata seems to be one of the new fitness buzzwords, but in fact, it’s a concept that’s been around for over 10 years.  In 1996, Dr. Izumi Tabata used a specific method of interval training for his study published in the journal Medicine & Science in Sports & Exercise. In the study, he had cyclists perform 20 seconds of all-out effort followed by 10 seconds of rest.  The participants repeated seven to eight sets of the exertion-rest intervals, equaling just about 4 minutes of actual workout time.  The results were so amazing that this type of training was named after the creator, Dr. Izumi Tabata.

Tabata training can deliver big results in little time, but TRUE tabata training requires you to push yourself to the absolute max.  Tabata training requires you to push your body to the extreme. It is important that you know the proper form for the exercises that you plan to use this training principle with. Tabata training is perfect for lots of exercises, some of my favorites are: burpees, squat jumps, pushups, planks, jack knifes, sprints and so many more.

Tabata is a good form of training that you can add to your current workout schedule to help boost your metabolism and burn fat.  Tabata training is also good for those days that you are pressed for time and still need to get in a workout.   Remember that true weight loss comes from making lifestyle changes and there are no miracle exercises, diets or tricks that will give you the permanent changes you are looking for.

- Paula Bennett
Van Alstyne Texas Fit Chicks
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This one thing can help you lose weight, and keep it off!

A recent study from the Kaiser Permanente Ctr for Health Research, found that logging what you eat regularly can help you shed nearly two times more weight than if you don't keep a journal. If you are trying to lose weight and keep it off, something as mundane as recording what goes into your body can be a powerful tool to help!

There are a couple of reasons that food journaling works. First off, you might re-think what you are about to mindlessly eat. Do you REALLY want to write that you scarfed down a bag of M&M's for your 4pm snack? Another reason it works is because it can teach you how many calories are really in that starbucks latte with whip cream and chocolate drizzled over the top! Ignorance is not bliss when you are trying to keep track of calories you consume in a day.

Another reason it works is you can find out if you are not eating enough. I have had clients in the past that, after journaling their food, we find out that they are only taking in 800 calories a day....and 200 were from alcohol! The goal is to keep the metabolism running efficiently and burning those calories all day...not slowing to a crawl because it thinks you are in starvation mode. Here are a few ways to make food journaling work for you!

• Track your normal eating for 2 weeks. This gives you a baseline. Also include the amount of water you are drinking.
• I have several clients that track their food on their phone...there's an app for it! How easy and convenient..you don't even have to dig through the kitchen drawer for a pen!
• Write (or type) down everything you eat, right away. You can look up the caloric content later, but get it down asap. OR if you don't have time to type it in - take a picture of your meal with your phone...and figure it out later!
• Be 100% Honest. This is a no-brainer. It's not going to work if you skip this little detail
• Learn Portion Control. Even though something is good for you - too much of anything is never good. Measure it if you aren't sure!
• If you create a 500 calorie deficit each day, you will lose 1 lb per week! It's always been about calories in vs calories out...and always will be.

This year, make a resolution to track your food for the next 2 weeks. That's an attainable goal, and will help you stay on track!!

Check out our new prices for the NEW year! Better time than ever to become a fit chick with us!

Start 2013 off with a bang and Commit to be FIT! Texas Fit Chicks Boot Camp specializes in helping women lose weight. After learning how to eat clean and becoming consistent in my workouts, my hypothyroidism is under control and I'm able to stay at a healthy weight. The key to success is to eat clean 90% of the time and 10% of the time, indulge.

Our expert trainers are here to help you find consistency and we hold you accountable if you miss a workout!

Texas Fit Chicks Boot Camp has over 25 locations and times, including Prosper, McKinney, Wylie, Anna, Frisco, Allen, Plano, University Park, Richardson, The Colony, Mesquite, Fairview, College Station, Houston, Spring, Colleyville and Keller Texas!

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