The TABATEO Experiment

The TABATEO Experiment

What is TaBAteo?

It's a 4 Week Fitness Experiment to measure the effects of Tabata Exercise and Yoga with a transition to Paleo diet. 

Who's it for?

Anyone who wants to feel better physically and mentally.

Specifically for those who:

  • hate to diet, and really don't want to exercise, but know that they should. 
  • are starting over, due to an illness or injury (but you've been cleared by your Dr.!)
  • are aging and hate it
  • don't have enough time in the day, but want to get fit
  • always wanted to try paleo, but then thought Naaah.

    What's the Goal?

    The goal of this experiment is to lose several total inches and lower our bodyfat %. Though we may or may not lose scale weight, that is not the focus. 

    When does it start?

    Next Monday!

     

     

    The Exercise Plan

    4 Tabata Days per week 

    1 Yoga Day per week

    2Recovery Days per week

    Here's a sample weekly schedule:

    SUN - Recovery Day

    MON - Recovery Day (You like that, don't you??)

    TUES - TABATA

    WED - Yoga

    THURS - TABATA

    FRI - TABATA

    SAT - TABATA

     

    What is TABATA?

    Tabata is a method of working out. In this experiment, each Tabata consists of 4 exercises. It looks like this:

    • Work hard for 20 seconds
    • Rest for 10 seconds
    • Repeat

    Push yourself as hard as you can during the 20 seconds of work, and then 'rest' for 10 seconds. This is one set. You'll complete eight sets of each exercise.

    Some Tabatas will have you do all 8 sets of the same exercise before moving on to each of the other exercises. In this experiment you will do the first, second, third and fourth exercises in a row to make up one set, and you'll complete 8 rounds.

    The good news is you'll be done in less than 20 minutes, and you'll only be working really hard for 16 minutes. The other good news - it increases the amount of fat that your body burns even when you are not exerting yourself.

     

    What about Yoga?

    There is one day of yoga per week in this experiment. You're on your own for this, but if you've never done yoga before, or you want a recommendation, we will be using Adriene's 30 Day Yoga Revolution

    Keep in mind we will only be doing 4 of the days of this program. Given this, if you are a true beginner, it might be a good idea to start off on Day 1. If you're comfortable with yoga, you may want to choose any of the days past Day 15. 

     

    The Equipment:

    Tabateo - Recommended Equipment

    Recommended, but not absolutely required - you can be creative and modify any of the exercises.

    HandBand Pro® 

    Light set of dumbbells or handheld weights

    PRO3 Suspension Straps - HIGHLY recommended - We will be using these a lot for stability and correct form.

    Slam Ball (10 lbs)

    Exercise ball 

    Kettlebell

     

    The Eating Plan:

    Week One - ELIMINATE ALL DAIRY

    Week Two - Continue no dairy, and ELIMINATE ALL WHEAT

    Week Three - Continue no dairy and wheat, and ELIMINATE ALL SUGAR

    Week Four - Maintain elimination of the above

    This is not a diet. There are no counting calories. There are no restrictions other than what is listed above. This is a transition to the paleo way of eating. You'll be full paleo by the end of week 3 and continue through week 4. What you do after week four is up to you.

    You may feel so fantastic with clarity and increased energy that you might decide to eat this way for a while. If not, we highly recommend you do NOT go back to the levels of dairy, wheat, and sugar that you consumed before. Your cravings will be gone, so you will be able to make wise choices.

     

    How do I track Progress?

    Use this app to track your measurements! 

    Measure:

    • Arm
    • Chest
    • Bust
    • Waist
    • Hips
    • Upper Thigh
    • Mid Thigh
    • Calf

    Take these measurements at the same time each week. ONCE a week.

    You'll also want to use THIS BODYFAT CALCULATOR to measure your body fat. You'll need these measurements to calculate this:

    • Weight
    • Waist circumference
    • Wrist circumference
    • Hip circumference
    • Forearm circumference

     

    Use this app to track your visual progress!

    Snap a pic every day during the experiment. At the end, you'll have a time-lapse video of your progress.

     

    What kind of results will I achieve?

    Who knows? It's an EXPERIMENT! We will surely find out. Seriously, though. You will have excellent results. 

    What do I need to do to be part of the experiment?

    • Take your BEFORE photo, weight, and measurements.(Use this app to track your measurements)
    • Use Progress app to take one photo a day for 30 days. (This will create a time-lapse video)
    • Keep a brief journal of how you feel each week while eliminating dairy, sugar, and wheat.
    • Take AFTER photo, weight, and measurements

    Submit the items below to support@handbandpro.com when you complete the challenge:

    1. Before photo
    2. Time-lapse video
    3. Journal/brief thoughts about the transition to paleo and the workouts, in general. Don't write a book! A paragraph will do!
    4. After photo

    Is there a reward?

    Every person who completes the Tabateo Experiment will be entered into a random drawing to win a HandBand Pro® Grip and Row Pro:

    The Winner will be announced on the last day of each month by email! That's awesome and all, but the real reward will be your new level of fitness. 

     

    Ready for this? 

    The tabata is easy in theory: 20 seconds of work, followed by 10 seconds of rest, then repeat. The very short rest period doesn't allow the body to fully recover from the previous set - and that's part of the reason why Tabata leads to significant aerobic and anaerobic gains. 

    But here's the catch: You have to push yourself - really push yourself! You can't just go through the motions, or you won't reap the strength and cardio benefits from tabata. When performed correctly, there's another benefit: the afterburn effect. This means you'll keep burning calories for hours after your quick workout has ended.   

    Click the images below to access the Tabata timers. You will need one!

    DESKTOP

    MOBILE

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    Gather your equipment (if you're using any), set up your tabata timer, and get to work!

    Meet us at Creation Fitness to join the TABATEO discussion! Here is the schedule! Scroll down for demos!

    COMMENTS:

    In this experiment you will do each of the exercises in order, in a row, to make one set. Complete 8 rounds of these sets. 

    Set your tabata timer:

    • Prepare - 10 seconds
    • Work - 20 seconds
    • Rest - 10 seconds
    • Cycles - 4
    • Tabatas - 8


    The tabatas above are designed in such a way as to get two focused leg days in per week. If you modify the weekly schedule, be sure that you do not do two leg tabatas back to back. 

    There is one day of yoga per week in this experiment. You're on your own for this, but if you've never done yoga before, or you want a recommendation, we will be using Adriene's 30 Day Yoga Revolution

    Keep in mind we will only be doing 4 of the days of this program. Given this, if you are a true beginner, it might be a good idea to start off on Day 1. If you're comfortable with yoga, you may want to choose any of the days past Day 15. 

    DEMOS

    Wondering what some of the exercises are or how to modify them? Here you go!

     

    WHAT CAN I EAT DURING TABATEO?


      TABATEO - Week 1

      This week our focus is to eliminate ALL DAIRY. So basically, eat as you normally do, but if it contains dairy - don't eat it! No yogurt, cottage cheese, milk, cream, ice cream, cheese, you get the picture. 

      So what can you eat instead of dairy? At this point, everything else! Don't over think it. Just do without dairy.

      TABATEO - Week 2

      This week our focus is to continue without dairy and to also eliminate wheat. This may be a little tougher and take some creativity because you won't be eating things like bagels, breads, pasta - you know- the good stuff. Sorry! But you can do this. Don't you already feel the benefits of eliminating dairy? These next two weeks will increase these benefits exponentially. 

      So what can you eat instead of wheat? Lots of veggies!! 

      TABATEO - Week 3

      This week our focus is to continue without dairy and wheat, and to also eliminate sugar. We put this last because you've already decreased the amount of sugar in your diet this past week just by not eating wheat products. It won't be such a huge jump. If you've got a sweet tooth, you'll be happy to know that all types of fruit are paleo because they are natural, unprocessed foods that have a lot of health benefits to offer, including disease-fighting antioxidants, vitamins, fiber, and phytonutrients.

      • Blueberries – high in antioxidants, fiber, vitamin C, and manganese
      • Strawberries – relatively low in sugar, low in calories, high in vitamin C, high in anti-inflammatory plant phenols
      • Grapefruit – high in vitamins A, B6, and C, high in fiber, potassium, pantothenic acid, thiamine, magnesium, and copper, rich in antioxidants
      • Bananas – high in vitamins C and B6, high in fiber, potassium, and manganese, a good source of folate, magnesium, and copper, rich in antioxidants
      • Figs and dates – high in vitamins B6 and K, high in fiber, calcium, magnesium, manganese, potassium, and copper, a good source of thiamine, riboflavin, protein, iron, and phosphorous, high in antioxidants.
      • Golgi and acai berries – considered “super foods”, extremely high in antioxidants, vitamins C and A, calcium, potassium, and fiber

      When it comes to how much fruit you should eat during this experiment, it really depends on your goals. Most people with no specific health conditions who are comitted to TABATEO can afford to eat 1 or 2 servings of fruit a day because you'll be active.

      On the other hand, if you are looking to lose as much fat as possible during this experiment, you might want to eat less of it.

      TABATEO Week - 4

      This week's focus is to continue without dairy, wheat, and sugar. You should have the hang of this by now, since you're into it a full week!

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      By the start of Week 3, you'll want to follow these guidelines completely:

       DO EAT:

      • Grass-fed meats
      • Fish/seafood
      • Fresh fruits
      • Fresh or frozen vegetables 
      • Eggs
      • Nuts
      • Seeds
      • Healthy oils (olive, walnut, flaxseed, macadamia, avocado, coconut)

        DON'T EAT:

        • Cereal grains
        • Legumes (including peanuts)
        • Dairy
        • Refined sugar
        • Potatoes (sweet potatoes are ok)
        • Processed foods
        • Overly salty foods
        • Refined vegetable oils
        • Candy/junk/processed food 

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        See you at Creation Fitness!

        Danielle