Tabata? HIIT? What do these terms all mean?
For people trying to lose weight, the studies now prove that getting onto an elliptical, treadmill, stationary bicycle, etc. for an hour just doesn’t cut it!! A recent study out of Medicine and Science in Sports and Exercise did an analysis of High Intensity Intermittent Training versus moderate training. The results of the study were surprising. People who do High Intensity Intermittent Training (HIIT) work outs such as functional fitness, P90x, and tabata, as well as others, are losing more weight than the people tying themselves to the elliptical, treadmill, or stair master!
How many times have you found yourself thoughtlessly walking on the treadmill, or, my “favorite,” the elliptical? These exercises are “cardio” machines, and most of the time people will go for a certain length of time and stop. The key to utilizing this type of equipment is to always train with a purpose. Every day we see a new journal article touting the new evidence that HIIT is the most effective way to go.
A simple way to work with a purpose is to hop on the treadmill, elliptical or stationary bicycle and do a tabata style work out. These workouts are excellent for maximization of time and benefits, (with rounds lasting a total or 4 minutes) while at the same time not requiring much equipment.
A “Tabata” is 8 rounds, with 20 seconds of work and 10 seconds of rest. For each of the 8 rounds, a specific exercise is chosen to be completed, then you may rest for 10 seconds before continuing with the next round. The key point to remember here is that maximum effort is expected during these intervals. At first glance this seems like a relatively easy rep scheme, but I find that even the most in shape people have difficulty doing this. That’s the beauty of it though – it does not take too long, can be done anywhere and at any level of fitness for great results!
My favorite at home Tabata consists of push-ups, body weight squats, lunges, sit-ups, burpees.. you can complete this with any of your favorite bodyweight or kettlebell exercises. Select 3 to 4 exercises, and do the 8-round scheme with each. With a minute of rest in between exercises, it should not take you longer than 20 minutes!
Try it out! Let me know how you do! A fun goal is to count the reps you get each round, and try to beat it on the next round. This way, you have a way to gauge your intensity and have a goal in mind!
These exercises and eating Healthy by consuming REAL FOODS is the best way to change your life!
Paleo Grass-Fed Beef!
I hope everyone is seeing great results so far! Only 9 more days to go!
My next recipe calls for ground beef. My roommate and I buy beef in bulk from Bringhurst Farms, and its become a staple in our fridge! http://www.bringhurstmeats.com The variety pack of grass-fed beef from this butcher usually has somewhere between 10-15 pounds of ground beef. We have come up with various different uses for the ground beef: it is not onle a good source of protein and fat, but can be eaten for breakfast, lunch, OR dinner! One of my favorite recipes calls for:
1- one pound package of ground beef
1/2 of an onion (chef’s choice here on type)
Butter or Ghee
Coconut aminos (for some additional flavor)
Feel free to get creative and add any paleo ingredient you want!
Get a mixing bowl and add all these ingredients in. Now, the fun part is using your hands (after you have washed them of course) to mix everything together. Add salt, pepper, and coconut aminos to taste.
Once you’re done mixing this “meatloaf” style mix together, make burger patties to the size of your liking. Set the old iron skillet or pan on the stove with either ghee or butter on high heat. Cook the burgers on this high heat to the internal temperature of your liking.
Brussel Sprouts – these go great with Beef!
Get a bag full of brussel sprouts from Trader Joe’s or any other grocer. Rinse the sprouts, cut off the bottom portion, and cut in half. After doing this put the sprouts in a bowl, and pour in some balsamic vinegar and honey (enough to coat the sprouts). Salt and pepper to your preference, then place the cut sides down in an iron skillet with leftover bacon grease or butter. Brown the sprouts on this side until a good carmelization has developed and then flip over.
Place a lid on the pan occasionally to allow the sprouts to steam as well as sauté.
Enjoy this delicious dish, I know that I do!
Paleo Pork for Two: All for $10
This is my first of four blogs about easy Paleo recipes that can be very satisfying, easy to make, and relatively inexpensive. This first recipe will feed two average sized people. I get all of my products in this post from Trader Joes.
1lb of Pork Loin (I get the unseasoned kind, so I can save a few dollars and know that I am staying Paleo)
2- Sweet Potatoes
One bag of organic spinach
Ghee (or Kerrygold Grassfed Butter)
Cast Iron Skillet (preferably one you can put into the oven)
If you cannot put the skillet into the oven, a cooking sheet will work.
One pot to boil water (for the sweet potatoes)
Preheat the oven to 375 degrees. Season the pork loin with the sea salt and peppercorns. Leave the pork to sit for about 10mins. After about 8 minutes turn the stove onto HIGH heat and place the skillet on top of the stove. Put a copious amount of ghee into the pan that covers the cooking surface. After allowing the pork loin to season for the full ten minutes, place the pork in the skillet and brown all sides.
By this time the oven should be preheated. After browning all the sides of the pork place the skillet into the oven. If the skillet/pan can’t be put in the oven, transfer the pork onto a cooking sheet. Set a timer for approximately 20-25 minutes. If using a cooking thermometer the internal temperature of the pork should be 145 degrees with 3 minute rest.
Sweet Potatoes Prep:
After you put the pork in the oven you have about 25 minutes to cook sides for your meal. First, I set a pot full of water with a lid with a little salt, on that same burner that was used to cook the pork. I then like to cut the sweet potatoes into either little wafers/chips or I will cut them longitudinally into about 4 strips per potato. After done cutting these into strips or chips I will drop them into the boiling water. I then set a second timer for 10 minutes. After I remove the sweet potatoes from the boiling water I will use another pan or the same pan if I transferred the pork to brown the sides of the sweet potatoes.
Pick a pan and place the whole bag of spinach in the pan with some fresh ground garlic, salt, pepper, and a little bit of olive oil. Sauté the spinach.
So for just about 10 dollars and in roughly 30-40 minutes this whole recipe can be prepared. Enjoy!