H8_2_XLR8’s BodyBlog

Tabata workouts are the killer, or at least so they say. I was curious, so I did one Tabata workout with front squats. In other words, I did eight rounds doing at least eight squats in 20 seconds followed by ten seconds rest. One interval is eight rounds. At the end of this workout, I wanted to see whether Tabata really cuts it.

Mind you, my legs were burning like hell after those four minutes, and I’m sure that’ll give me some mad, mad DOMS. But that’s not the point: How good is Tabata in terms of fat burning?

My heart rate monitor said my average heart rate was 129 and that these four minutes consumed 54 calories. Are you kidding me? Frankly, I prefer Power Boxing. You hit the heavy bag for 15 seconds like a madman and then rest for 15 seconds. Repeat that 20 times and call it a workout. If your average heart rate is below 180, you’re doing something very wrong.

Why would I need Tabata if the heavy bag does a much better job at burning fat? Probably for the same reason why many people need that sparkling brand-new machine instead of good ol’ barbells. Then again, why wouldn’t one want to call long-known core exercises Pilates if they sell better that way?

Some people say that doing cardio hinders growth or that it burns lean tissue, yet they cannot point you to a single scientific article for evidence. On the other hand, there is scientific evidence that not eating enough hinders growth and that prolonged eating at starvation levels can under extreme circumstances burn lean tissue. This makes me believe that I will be able to put on some weight as long as I am eating right.

I will do three 75-minute boxing workouts per week, usually on Tuesdays, Thursdays, and Saturdays. Each of these workouts burns between 500 and 700 kcal, depending on the intensity. I will use a heart rate monitor during the workouts so I can accurately compensate with more food.

On strength training days, I will burn some extra calories with Tabata front squats after lifting. That means I will pick up a bar loaded with baby weights and perform a minimum of eight squats in 20 seconds followed by 10 seconds rest. That is one round. Eight rounds is one interval. I have never done this before so I cannot tell you how tough this is. Judging from the similar high-intensity intervals you have in boxing, will bring a bucket just in case I throw up. What do you think?

My journey to gain 9 Kg / 20 lbs within a year begins on Wednesday, July 1, 2009. There was a great initial workout plan based on Max-OT workouts, but after a left anterior deltoid muscle and tendon tear, I will not be able to perform most of these exercises.

This is not going to let me down. My orthopedist, a respected and acknowledged professional, has cleared me for all exercises except supine and overhead presses. My surgery is planned for September or October 2009.

I have listed my initial workout below. My starting weights will be 25% of my bodyweight and 25% of the rep range limit for bodyweight exercises. This should avoid getting overly sore. Three times a week should be enough for this workout - Mondays, Wednesdays, and Fridays.
Barbell Front Squat 2 x 6-8
Lying Leg Curl 2 x 6-8
Weighted Chest Dip 2 x 6-8
Weighted Pull-up 2 x 6-8
Cable Seated Row 2 x 6-8
Weighted Hanging Leg-Hip Raise 2 x 12-15
Cable Kneeling Crunch 2 x 12 – 15
Weighted Crunch 2 x 10-12

I hope this workout plan doesn’t sound like utter rubbish, does it?