4 minute workout update

From my friend Nick.

Here's a bit more information on the energy systems stuff that's happening in the background, this pits Tabata as a super fat-burning workout.  http://www.tabataprotocol.com/  Also, an important quote for those who are not already very fit:  You will need to build up your endurance gradually. Therefore, you will not start out doing the Tabata Protocol the way it is typically described.

 

So, here's a 12-week Tabata progression if you want to start out at a beginner level.  Not everyone is capable of starting out doing the entire 4-minute Tabata. So, you'll need to gradually build up your ability to successfully complete the full Tabata without losing intensity, overtraining, or puking.  Here's how I progress my Tabata training over a 12-week time frame. The formula is:

 

(work time in seconds)/(rest time in seconds) x (number of sets)

Week 1 — 10/20 x6
Week 2 — 10/20 x7
Week 3 — 10/20 x8
Week 4 — 15/15 x5
Week 5 — 15/15 x6
Week 6 — 15/15 x7
Week 7 — 15/15 x8
Week 8 — 20/10 x4
Week 9 — 20/10 x5
Week 10 — 20/10 x6
Week 11 — 20/10 x7
Week 12 — 20/10 x8

- Lei

Outdoor toddler treadmill

Isabel singing Mandarin songs

Latest photos of Isabel

-- Sent from my Palm Pre

4 min workout - it's not as easy as it sounds

During our Chinese New Year dinner last night, my friend Nick (workout expert as Founder of GainFitness.com) shared this quick workout with us.  It takes only 4 min and will leave you exhausted if you give it your all.  I didn't believe it until I tried.

It's called the Tabata workout.  Nick didn't invent it but once he told me I had to tried it.  The concept is easy. 

• 20 seconds - give it your all on a workout of your choosing (e.g., jumping jacks)
• 10 seconds - rest
• repeat for 8 times for a total of 4 minutes

Sounds easy right?  Well, we tried at dinner with the help of little Sloane.  She is Kerry's 5 months old and about 16 pounds.  She loves getting picked up and lifted.  So that was my workout of choosing - sitting and lifting her up in front of me.  First 20 seconds, no problem and Sloane was smiling every seconds of it.  By the 5th set, my face was red and I was sweating.  Sloane still loved it. I lasted only to the 6th set - so 3 minutes.

Wow, and I am still sore today from it.  I tried again today and did it with Jumping Jacks.  I thought it would be easy but the 8th set was tough.  The second one was the knee high runs in place.  That almost killed me.

Well, Nick is right. It works. Now I have a workout to do during the days I usually don't work out as it takes at most 20 minute.  three 4 min workout and then 8 min of stretching.  You have to give it a try.

Go Gain Fitness!
-Lei

6th annual chinese new year dinner

Last night, we had another fun Chinese New Year dinner - Our 6th year running.  We tried a new place for dinner - Hong Kong Clay Pot in Chinatown.  We had crab, lobster, fish, claypot, free range chicken, salted fish fried rice, honey walnut prawns, beef chew fun, garlic snow pea leaves, etc.., and many bottles of TsingTao.  All for $20 a person.

It was another diverse group - I met Joseph and Terry for the first time and everyone else gotta to make new friends as well.  I keep forgetting who knows who.  Baby Sloane had a blast as well.  She was the main attraction actually with those big eyes and adorable smile.  Marilyn topped out our meal by bringing girl scout cookies.  It was definitely not a night for a diet.  Happy Year of the Rabbit!

-Lei