tabata system?!?!?!?

[benz]

So, does anybody here use it?

20 secs at almost max speed @ bike, 10 secs rest, 20 asecs gain, etc 8 times..4 mins.

usefull or useless?
add eca for success?

[Emmortal]

Same as HIIT (High Intensity Interval Training) works really well.  5 minute warm up, do the above for 5 minutes, 5 minute cool down, done.  You can work up to doing a 30 minute session.

I'd do it on an elyptical or treadmill, bikes suck for cardio.

[benz]

Same as HIIT (High Intensity Interval Training) works really well.  5 minute warm up, do the above for 5 minutes, 5 minute cool down, done.  You can work up to doing a 30 minute session.

I'd do it on an elyptical or treadmill, bikes suck for cardio.

But if you do 5 min warm up then tabata, i dont think you will be able to do the 5 min cool down  not at least @ bicycle, right? As for the results, is this method for resistance, fat burning, both?

Ever tried to do it with 1 100/200/200 eca pill?

[Montague]

Jtm101 was posting about this a couple of weeks ago.
Done as prescribed, the cycle lasts 3:50 min.
Useful?
Depends.
Fat loss = yes.
Endurance = not much.

If I understand correctly, the cycle prompts your metabolism to spike similarly throughout several hours following the session.
I presume ephedrine would help; maybe the slower working sulfate form would be better. HCL's effects would be over too quickly to get the full benefits of the lasting metabolic response.

I'll be starting the protocol in about 3 more weeks.
Apparently, it's supposed to have better muscle sparing effects than other common methods of cardio-induced fat loss.

[benz]

gonna try it on empty stomach+eca 100/200/200+carnitine (even though i think is useless), for a week

[jpm101]

Sorry to say but Emmortal's post can be a little misleading. The Tabata protocol (Dr. Tabata..NIFS-Tokyo) is similar to HIIT (High Intensity Interval Training) but more concentrated. Like HIIT, it is a form of interval training but in shorter, all out burst of performance. Do 20 seconds followed by a pause of 10 seconds and than repeat the 20 second all out effort again, etc, etc, etc,. Probably doing between 6 to 8 total cycle of max effort and rest. If taking a warm-up than do it slow and controlled for a very short period. Nothing too demanding, which is a mistake a lot of trainee's do. If doing a cool down, than follow the same method as the warm-up. Usually twice to three times a week should be the average time invested in this style program.

Montaque is closer to the true method. The Tabata protocol was developed for increasing endurance and strength (stamina) during the same training period. The focus being on prime Olympic athlete's. This method can increase personal endurance greatly and also place the trainee in a superior fat burning zone up to 24 hours after the selective Tabata workout. You are still burning fat, even at rest.  Suggested are that this is a  much more affective fat wasting/burning method than longer endurance type exercises(cardio). The longer endurance style workouts can tend to also call upon the muscle tissue it's self as a source of energy (after an extended period of the workout), which any BB'er would like to avoid at all cost. 

T-nation.com had a recent article last week, or the week before, explaining how to apply the Tabata protocol. There is an excellent book(s) by Clarence Bass (forget the name..it's at my gym somewhere in the back room among a stack of training books) which explains interval training (in all forms..including the Tabata method) in greater detail. And also a prime focus on diet for keeping muscle and losing fat. Might also do a general search on the internet. Good Luck.

Side Bar: Be advised that this type of program will need a little period of breaking in at first. Can test one's limited stamina at first.

[benz]

Sorry to say but Emmortal's post can be a little misleading. The Tabata protocol (Dr. Tabata..NIFS-Tokyo) is similar to HIIT (High Intensity Interval Training) but more concentrated. Like HIIT, it is a form of interval training but in shorter, all out burst of performance. Do 20 seconds followed by a pause of 10 seconds and than repeat the 20 second all out effort again, etc, etc, etc,. Probably doing between 6 to 8 total cycle of max effort and rest. If taking a warm-up than do it slow and controlled for a very short period. Nothing too demanding, which is a mistake a lot of trainee's do. If doing a cool down, than follow the same method as the warm-up. Usually twice to three times a week should be the average time invested in this style program.

Montaque is closer to the true method. The Tabata protocol was developed for increasing endurance and strength (stamina) during the same training period. The focus being on prime Olympic athlete's. This method can increase personal endurance greatly and also place the trainee in a superior fat burning zone up to 24 hours after the selective Tabata workout. You are still burning fat, even at rest.  Suggested are that this is a  much more affective fat wasting/burning method than longer endurance type exercises(cardio). The longer endurance style workouts can tend to also call upon the muscle tissue it's self as a source of energy (after an extended period of the workout), which any BB'er would like to avoid at all cost. 

T-nation.com had a recent article last week, or the week before, explaining how to apply the Tabata protocol. There is an excellent book(s) by Clarence Bass (forget the name..it's at my gym somewhere in the back room among a stack of training books) which explains interval training (in all forms..including the Tabata method) in greater detail. And also a prime focus on diet for keeping muscle and losing fat. Might also do a general search on the internet. Good Luck.

Side Bar: Be advised that this type of program will need a little period of breaking in at first. Can test one's limited stamina at first.

Do you have the direct url to the article from t-nation ? thank you for that great post

[Emmortal]

Sorry to say but Emmortal's post can be a little misleading. The Tabata protocol (Dr. Tabata..NIFS-Tokyo) is similar to HIIT (High Intensity Interval Training) but more concentrated. Like HIIT, it is a form of interval training but in shorter, all out burst of performance. Do 20 seconds followed by a pause of 10 seconds and than repeat the 20 second all out effort again, etc, etc, etc,. Probably doing between 6 to 8 total cycle of max effort and rest. If taking a warm-up than do it slow and controlled for a very short period. Nothing too demanding, which is a mistake a lot of trainee's do. If doing a cool down, than follow the same method as the warm-up. Usually twice to three times a week should be the average time invested in this style program.

Montaque is closer to the true method. The Tabata protocol was developed for increasing endurance and strength (stamina) during the same training period. The focus being on prime Olympic athlete's. This method can increase personal endurance greatly and also place the trainee in a superior fat burning zone up to 24 hours after the selective Tabata workout. You are still burning fat, even at rest.  Suggested are that this is a  much more affective fat wasting/burning method than longer endurance type exercises(cardio). The longer endurance style workouts can tend to also call upon the muscle tissue it's self as a source of energy (after an extended period of the workout), which any BB'er would like to avoid at all cost. 

T-nation.com had a recent article last week, or the week before, explaining how to apply the Tabata protocol. There is an excellent book(s) by Clarence Bass (forget the name..it's at my gym somewhere in the back room among a stack of training books) which explains interval training (in all forms..including the Tabata method) in greater detail. And also a prime focus on diet for keeping muscle and losing fat. Might also do a general search on the internet. Good Luck.

Side Bar: Be advised that this type of program will need a little period of breaking in at first. Can test one's limited stamina at first.

Yea sorry I wasn't more clear on that, thanks for being more precise.

[UGMT]

Just looked this thread up. I'm very interested in the tabata protocol and was wondering if anyone could post up any kind of experience they have had with it. Much thanks ahead of time!

[YoungBlood]

Ever tried to do it with 1 100/200/200 eca pill?

Can you explain that one? Obviously you're talking percentages, or grams rather, of each ingredient in the ECA. But which is which? 100mg of ephedrine would have most people (including me, a fairly regular user of thermos) hyped for the entire day and probably sitting a cold shower waiting to come down. Couple that with 200mg of caffeine and you'd be bouncing off gym walls like a nutcase in Bellevue.
For me, caffeine is the most potent of the ECA stack. I can take 25mg of the Ephedrine alone, and be fairly amped but normal. Take just 200mg of caffeine and I'm losing-my-mind-hyper.

[Kviahellan]

I have had great success with interval training. Never heard of the Tabata method but being as its so similar I imagine it would work great. You would certainly want to keep the sessions short though.

[benz]

Can you explain that one? Obviously you're talking percentages, or grams rather, of each ingredient in the ECA. But which is which? 100mg of ephedrine would have most people (including me, a fairly regular user of thermos) hyped for the entire day and probably sitting a cold shower waiting to come down. Couple that with 200mg of caffeine and you'd be bouncing off gym walls like a nutcase in Bellevue.
For me, caffeine is the most potent of the ECA stack. I can take 25mg of the Ephedrine alone, and be fairly amped but normal. Take just 200mg of caffeine and I'm losing-my-mind-hyper.

mg man, but its too much, next stack i'll reduce e to 25, remove aspirin/parecetamol and leave the 200 of c there. Also the crash the next day in the morning is.... the worst

[Kviahellan]

mg man, but its too much, next stack i'll reduce e to 25, remove aspirin/parecetamol and leave the 200 of c there. Also the crash the next day in the morning is.... the worst

You know you're taking too much when the crash comes a day later.

[benz]

You know you're taking too much when the crash comes a day later.

haha yeah i was taking it at 18:00 while driving to home then gym...9 am next day i felt like if i've smoked 40 cigarretes lol

[Montague]

You know you're taking too much when the crash comes a day later.

That line should be in your signature.
 
And for the person who asked about experiences -
I just used the Tabata protocol on the elyptical yesterday.
Never a big proponent of those machines, but it was very conducive (for my tastes) for making the sudden changes in speed.

20 sec. all out effort / 10 sec. snail's pace - cycle repeated for 3:50 min.
Significant runner's cramp, noticeable knots in stomach, difficulty breathing, and the urgent need to sit down afterwards were all indications that I at least used the necessary amount of intensity for this.

I began dieting about 4 weeks ago to jumpstart my fat loss a bit. Now having a decent handle on things, I figured I will try the Tabata system for a few weeks to judge its efficacy.
If I'm not happy, I'll still have time to go back to the conventional stuff before I have to put on my swim trunks this season.

Thanks to jpm101 for introducing me to this method.

[benz]

That line should be in your signature.
 
And for the person who asked about experiences -
I just used the Tabata protocol on the elyptical yesterday.
Never a big proponent of those machines, but it was very conducive (for my tastes) for making the sudden changes in speed.

20 sec. all out effort / 10 sec. snail's pace - cycle repeated for 3:50 min.
Significant runner's cramp, noticeable knots in stomach, difficulty breathing, and the urgent need to sit down afterwards were all indications that I at least used the necessary amount of intensity for this.

I began dieting about 4 weeks ago to jumpstart my fat loss a bit. Now having a decent handle on things, I figured I will try the Tabata system for a few weeks to judge its efficacy.
If I'm not happy, I'll still have time to go back to the conventional stuff before I have to put on my swim trunks this season.

Thanks to jpm101 for introducing me to this method.

I tried the same as you and i think its a waste of time, nothing better than 30 mins @ eliptical

[Montague]

How long did you try it?

I'll give it at least 3 weeks.
If I'm not happy with the results, then it's back to the more conventional methods.

No biggie.
Not like I'm getting ready for a show.

[benz]

How long did you try it?

I'll give it at least 3 weeks.
If I'm not happy with the results, then it's back to the more conventional methods.

No biggie.
Not like I'm getting ready for a show.

2 weeks. Personally, 30 mins @ eliptical ortreadmill is better, at least for me