Fat Loss Workout For Females at home 2019 ❤ - Complete Guidance about losing Fat at home easily.

Here we are going to talk about Fat loss workout for females. Tabata is a high-intensity interval training (High-Intensity Interval Training). This training method is suitable for anyone who wants to reduce body fat and improve their overall stamina. Over a short period of 4 minutes, a stress cycle is exercised on one of the major muscle groups (legs, chest, back, abdomen, etc.).

OUR TIP: BRING YOUR TRAINING TO THE MAX

EXAMPLE EXERCISE TABATA TRAINING

OUR TIP: WORKOUT KICK BEFORE TRAINING

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1. TABATA TRAINING - THE IDEA

The sports scientist Izumi Tabata developed the special training to efficiently prepare the Japanese speed skating team for the Olympic Games.

For those who want to achieve sporting goals effectively, quickly and intensively with little expenditure of time, Tabata training is exactly the right thing for them. Tabata is a special form of the HIIT and characterized by a very short and high-intensity change of stress and recovery. For 20 seconds the body demands maximum power, followed by a 10-second pause. Usually, 8 of these intervals are performed in 4 minutes.

The rapid interplay of stress and recovery significantly accelerates the burning of body fat. But: no use, no success. For Tabata training to be effective, 20 seconds of power must actually be brought to the ultimate physical limit. The body spends energy hours after training to regenerate and continues to consume massive calories even during rest periods.

SPECIAL FEATURES OF TABATA TRAINING

During the high-intensity intervals, the largest possible muscle groups are stressed. Exercises such as squats, pushups, jumps or sprints ensure fast training success. The main feature of Tabata is:

• 4 minutes of high-intensity training
• Afterburning supports weight reduction
• Little time required - maximum fat burning
• Can be implemented anywhere and at any time
• Improves endurance and stimulates the metabolism
• Effective strength endurance training

2. NUTRITIONAL TIP ( BUY THIS SUIT FOR FAT LOSE - Recommended )

While a Tabata workout burns fat as it could not be more effective, balanced and healthy diet is an indispensable prerequisite for sustainable success. Proper nutrition provides the body with the necessary nutrients it needs before, during and after exercise.

The ideal is a combination of long-chain carbohydrates, high-quality protein, and unsaturated fats. To support the optimal supply of nutrients, to provide extra energy in training and to protect the muscles during a hard workout, BCAAs are recommended.

THE ALL-ROUNDER FOR THE MUSCLES

Leucine, isoleucine, and valine play an important role in muscle quality and are a fast energy source for the workout. With our BCAAs, you are well supplied with high-quality essential amino acids. 

3. BENEFITS OF TABATA TRAINING ( Best Cool Looking fitness Suite )

TABATA TRAINING SUGGESTS MODERATE STRESS

4-minute high-intensity Tabata training is just as effective as 60-minute endurance training on the cross-trainer. Scientific studies have shown that no significant differences can be seen in terms of improving oxygen uptake and endurance performance. Exercising at maximum intensity in the shortest possible time increases your heart rate faster than you would with moderate endurance training.

MUSCLE RETENTION AND STRENGTH ENDURANCE

In 20 seconds as many squats, pushups or burpees as possible, ensure fast muscle fatigue while strengthening. 8 practice sets within 4 minutes quickly increase the repetitions to 50-75. The more muscles you use during a workout, the more effective Tabata training will be.

MAXIMUM FAT BURNING THROUGH TABATA TRAINING

To return to normal after a high-intensity exercise, the body needs to re-energize. As a result, the metabolism is still active hours after training, consuming calories and burning body fat. Due to this so-called afterburning effect, the energy requirement in the resting phase increases.

MULTIFACETED DIVERSITY PROMOTES VERSATILE TRAINING

Everything is allowed in Tabata training. Compared to endurance sports such as running, swimmers or cycling, the Tabata training offers a variety of exercises that always provide variety in the training plan. Whether sprints, jumps or bodyweight exercises - they can all set a new training stimulus to redefine their own load limit.

SIGNIFICANT INCREASE IN PERFORMANCE IN THE SHORTEST POSSIBLE TIME

Scientific studies have shown that Tabata training significantly improves maximum oxygen uptake per minute as the body has to absorb and process as much oxygen as possible for a short time, a phenomenon that is not achieved in moderate exercise. Continuous training of maximum oxygen uptake shifts the anaerobic threshold upward toward the maximum oxygen uptake capacity. That means aerobic and anaerobic endurance capabilities are equally trained. That's healthy: Regular endurance training has been proven to boost the cardiovascular system and has a positive impact on overall well-being.

4. COURSE OF TABATA TRAINING

The short Tabata training is perfect as a conclusion of a multi-sentence training or as a supplement to a moderate endurance unit. Performed 3 to 4 times a week, it increases the positive effects of a weight loss exercise plan.

Warm-up: 5 - 10 minutes

Loading phase: 20 seconds of maximum load

Recovery phase: 10 seconds rest

Total duration: This rhythm is repeated 8 times. This results in a total duration of about 15 minutes.

For a training session, neither equipment nor much time is needed. The clearly defined load cycles can be implemented quickly and easily. The training starts with a brief warm-up of the muscles to prepare the movement apparatus for the intense load.

If the load on a Tabata unit is too low, the training can be supplemented with other units with other exercises. If you're looking for new stimuli or want to increase your intensity, you can simply increase the intensity of the exercises (resistance, speed, complexity) over time to increase their impact.