1

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Tabata and fat loss - Anyone with results?

Answered on August 19, 2014
Created April 19, 2011 at 2:58 PM

Okay. It is time to switch it up. Gaining weight that could be partially muscle, but it is driving me nuts. I am wondering if anyone (women that are tough losers) has tried and had any good experience with Tabata training? I have done some before, not consistently, but I did a 4 minute routine last night (box jumps, and KB swings). Loved it and it kicked my ass! Worth it to continue? How often? How quickly should I see results? How much other working out should I do? I don't want to risk this causing weight gain due to cortisol, hunger, ANY reason. Thanks a bunch!

510bdda8988ed0d4b0ec0b738b4edb73

(20888)

on August 05, 2012
at 06:00 PM

See also this great post: http://everydaypaleo.com/2011/06/22/attention-scale-addicts-part-2/

510bdda8988ed0d4b0ec0b738b4edb73

(20888)

on August 05, 2012
at 05:59 PM

This is something that often makes me mad. You know that the scale is a poor measurement. You said your clothes fit well. If you can't use the scale for the big picture and not get freaked out over fluctuations that aren't likely even related to gaining fat, then just quit weighing yourself. It's such a bad, yet pervasive, measurement, we need to quit judging ourselves by weight.

Eecc48184707bc26bce631485b5b7e34

(4764)

on March 09, 2012
at 12:06 AM

To limit stress and overtraining in general. To modify it I just don't use a timer and don't rush. I push as much as seems reasonable at the moment which is sometimes a lot and sometimes very little. Quite often, I take the whole day to do one of the workouts....a little bit here, a little bit there. Sometimes I do bodyrock as HIIT but generally I prefer to save HIIT for sprints in the nature preserve.

Ebcbbdcb8b727e69e06eaa102d49a84c

(1804)

on March 06, 2012
at 05:10 PM

Same story here too. CFing for 14 months - Paleo for 9 months - lost 3 lbs so far. Although I know my body is leaner, it's just not coming off in the lbs.

59ee717de524f921efb7f2984157339f

(871)

on March 06, 2012
at 12:54 AM

KAtherine, is this to limit cortisol ? i love body rock, and was wondering how to modify as well..?

3573f7a18ee620179fda184c7d8b7242

(241)

on May 05, 2011
at 08:29 PM

Amen to the too much Crossfit and you won't lean out. For me, twice a week was still too much. Had to go to once a week and lots of long walks in the AM (fasted).

0c0c5c65612425e497b7231c21516943

(1354)

on April 21, 2011
at 12:12 AM

LOL! If only I could...

0c0c5c65612425e497b7231c21516943

(1354)

on April 21, 2011
at 12:12 AM

Thank you. If diet is dialed in, is a 4 minute Tabata every third day, plus walking enough?

77877f762c40637911396daa19b53094

(78467)

on April 19, 2011
at 11:56 PM

Oh yeah - I get it. Excuse me but I live by "f*ck the scale". It is such a small measurement of the total picture. If you must measure at all, do so with a measuring tape and compare every couple of weeks. If your clothes aren't tighter you're gaining muscle.

0c0c5c65612425e497b7231c21516943

(1354)

on April 19, 2011
at 11:27 PM

It is kind of hard to know, but the scale going up when it should be going down scares me. Even if I were leaning out, wouldn't I just stay the same? Clothes don't fit tighter...but still, I am up 10 pounds and it is pissing me off!

0c0c5c65612425e497b7231c21516943

(1354)

on April 19, 2011
at 03:53 PM

Thank you. Twice a week for a 4 minute Tabata sound good?

0c0c5c65612425e497b7231c21516943

(1354)

on April 19, 2011
at 03:53 PM

Thanks. How many times a week for a full blown Tabata do you think would be good? I can see how it is addictive. I want to do my routine again today?

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8 Answers

3
C698b1e9f701f8dab19e08025391096f

(30)

on May 06, 2011
at 04:09 AM

True tabata is 20/10 for 8 rounds 3 cycles with 2 minutes rest between each cycle. It's best done with high intensity exercises like sprints, kb swings, burpees, mountain climbers or cycling it was originally just cycling but whatever you substitute with it must be a metacon exercise we train 3 times a week with tabata and combined with paleo eating I've gone from 11.3 to 7.2 percent bf in 8 weeks

3
0dc1d63c3d5975f5115f535c6a90c9dd

(2283)

on April 19, 2011
at 03:36 PM

Agreed with previous answer. I love Crossfit. However, too much and you have elevated cortisol and you just. Won't. Lean. Out. No matter how perfect your diet. It's best to lift heavy weights a few times a week. Go for walks. Work on mobility stuff. Do Crossfit or related fire breathing stuff maybe 2 times a week max. Also, yes diet is prolly 80% of it. Ask me how I know :-/

6 am Crossfit WOD at least 4 days a week for about a year. Plus extra WODs on days I could not make it to the box. Too much is just too much.

0c0c5c65612425e497b7231c21516943

(1354)

on April 19, 2011
at 03:53 PM

Thank you. Twice a week for a 4 minute Tabata sound good?

3573f7a18ee620179fda184c7d8b7242

(241)

on May 05, 2011
at 08:29 PM

Amen to the too much Crossfit and you won't lean out. For me, twice a week was still too much. Had to go to once a week and lots of long walks in the AM (fasted).

Ebcbbdcb8b727e69e06eaa102d49a84c

(1804)

on March 06, 2012
at 05:10 PM

Same story here too. CFing for 14 months - Paleo for 9 months - lost 3 lbs so far. Although I know my body is leaner, it's just not coming off in the lbs.

3
Ab0369a70755bd07f44292b4ca8b2260

on April 19, 2011
at 03:18 PM

I feel you. Tabata is great, but whatever you do, the body adapts so I would recommend some Tabata workouts along with other types. I do Crossfit, but quite honestly I really can't lose weight unless I cut back on the CF and add in some consistent mid distance running. I do think it is elevated cortisol.

0c0c5c65612425e497b7231c21516943

(1354)

on April 19, 2011
at 03:53 PM

Thanks. How many times a week for a full blown Tabata do you think would be good? I can see how it is addictive. I want to do my routine again today?

2
Eecc48184707bc26bce631485b5b7e34

on May 05, 2011
at 04:23 PM

I would do tabata per Sisson's recommendations - once a week. Typically tabata is 8 10 off/30 on intervals. Sisson also recommends 6-8 intervals of 40 on/2 off which I also sometimes do.

It appears that variability is very important - see NN Taleb's Why I Walk essay - both in movement, intensity of movement and wrt food intake. We need to insure that we aren't just eating muscle meat but truly a significant portion of our meat intake must come from bone/connective tissue broth and organs (and not just liver).

Do your best to (mostly) avoid sitting - ie standing desk, frequent "slow" movement, vary your workouts... I absolutely love bodyrock.tv but almost always modify them to keep my heartrate lower. Typically, instead of doing them as HIIT/tabata, I will simply try to match her reps while also taking sufficient breaks to keep my heartrate at 55-75% of my MHR.

59ee717de524f921efb7f2984157339f

(871)

on March 06, 2012
at 12:54 AM

KAtherine, is this to limit cortisol ? i love body rock, and was wondering how to modify as well..?

Eecc48184707bc26bce631485b5b7e34

(4764)

on March 09, 2012
at 12:06 AM

To limit stress and overtraining in general. To modify it I just don't use a timer and don't rush. I push as much as seems reasonable at the moment which is sometimes a lot and sometimes very little. Quite often, I take the whole day to do one of the workouts....a little bit here, a little bit there. Sometimes I do bodyrock as HIIT but generally I prefer to save HIIT for sprints in the nature preserve.

2
77877f762c40637911396daa19b53094

(78467)

on April 19, 2011
at 09:29 PM

Wait - you said you were gaining weight but "could be muscle". So are your clothes fitting better? Do you feel better? Shoot, I gained 10lbs of muscle and lost 2 clothing sizes. Are you leaning?

0c0c5c65612425e497b7231c21516943

(1354)

on April 19, 2011
at 11:27 PM

It is kind of hard to know, but the scale going up when it should be going down scares me. Even if I were leaning out, wouldn't I just stay the same? Clothes don't fit tighter...but still, I am up 10 pounds and it is pissing me off!

77877f762c40637911396daa19b53094

(78467)

on April 19, 2011
at 11:56 PM

Oh yeah - I get it. Excuse me but I live by "f*ck the scale". It is such a small measurement of the total picture. If you must measure at all, do so with a measuring tape and compare every couple of weeks. If your clothes aren't tighter you're gaining muscle.

0c0c5c65612425e497b7231c21516943

(1354)

on April 21, 2011
at 12:12 AM

LOL! If only I could...

510bdda8988ed0d4b0ec0b738b4edb73

(20888)

on August 05, 2012
at 05:59 PM

This is something that often makes me mad. You know that the scale is a poor measurement. You said your clothes fit well. If you can't use the scale for the big picture and not get freaked out over fluctuations that aren't likely even related to gaining fat, then just quit weighing yourself. It's such a bad, yet pervasive, measurement, we need to quit judging ourselves by weight.

510bdda8988ed0d4b0ec0b738b4edb73

(20888)

on August 05, 2012
at 06:00 PM

See also this great post: http://everydaypaleo.com/2011/06/22/attention-scale-addicts-part-2/

1
77877f762c40637911396daa19b53094

(78467)

on May 05, 2011
at 06:50 PM

The Tabata protocol can be applied to anything and I highly recommend mixing it up. A few of the ways I apply Tabata besides sprints are hitting a heavybag, squat thrusters, tire flips, sledgehammer, swimming, pushing/pulling a sled, burpee variations like my fav-burpee under a pullup bar and up into a muscle-up.... and you can always make up your own circuits. Have fun with it!

1
535633b57c4a4940d1e913e7a12ee791

(1013)

on April 19, 2011
at 11:31 PM

I don't know your fitness level but...Start doing them twice a week or every third day. Don't do anything else for now but walk on off days. It's all about intensity with Tabata, the harder you push yourself the better. You should start feeling a bit fitter in 3-4 weeks. If you are trying to lose weight remember that is 80% diet.

0c0c5c65612425e497b7231c21516943

(1354)

on April 21, 2011
at 12:12 AM

Thank you. If diet is dialed in, is a 4 minute Tabata every third day, plus walking enough?

0
94f4a28ab06c2e8c407d6e0d09e38aa6

on August 05, 2012
at 09:41 AM

I did tabata twice a day, 5 days a week for 2 weeks..mixed it up bur pees,side to side push ups ect.. Honestly the results where amazing , i could see my abz starting to come out ,even my mrs noticed my arms where toning i was feeling fit.. So no matter what anyone says i think tabata is the best for fat lost im gana try do it again :)

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