Just Married : MR & MRS MIDDLETON (JAMIE EASON)

July 18, 2012

One of the hardest working and most popular fitness models, Jamie Eason is officially a married woman. Jamie Eason will be the model formerly known as Jamie Eason. That’s because she will be taking her husband Michael’s last name, Middleton. We welcome you to join in congratulating Mr. and Mrs. Michael Middleton and wishing them many happy, healthy, hardbody years together.

p/s: sangat romanticcccc~~~
jealous I...
kawen kat Italy plak tuwww~~
huhu~

JUST BE HUMBLE =D

BACK ON TRACK

Syukur ~

Hoh! Guess what???
I'm an official full-time fitness trainer dekat salah satu gym area JB....
Syukur...Aminnnn~~
From freelance trainer convert into part time & now an officially full time trainer....
plus di invite juga untuk menjadi 'spoke lady' untuk beberapa health & fitness seminar..
(thank you Dato' Zaki Khan)

Itu semua yang i impikan...
Yup, starting from scratch....
Maksud i, I kelulusan BSc. in Architecture & already working in Archy line for 3 years...
I have nothing in fitness scope... I'm starting from zero & totally out of shape....
tapi i betol2 tekad yang one day i akan buktikan kat diri i, i akan cuba berusaha dapatkan salah satu karier impian i yang i rase mustahil tuk i kecap....

ye lah seperti mane yang i pernah crita kat u all before lah...sepanjang life i, i asyek kne gelak jew if i cakap one day i boleyh lose weight & being fit.... yup, dengan ketawa & perlekeh dari orang sekeliling, betol2 banyak kali patahkan semangat i... even i pon xyakin i boleyh lose weight one day....
Tapi, bagi sape2 yang kenal dri i secara personally, they know who i am inside there....

for being honest, sepanjang setahun lebih journey i untuk kejar impian fitness i, totally banyak sangat dugaan yang i terpakse lalui sampaikan beberapa kali i nak stop in fitness.... i xdapat support from my loved ones....
my parent xberapa setuju tuk i berdiri dalam fitness coz they want me to be an architect (i'm still being a freelance designer right now, whaatttt~~), my siblings pon xsupport coz dorang memang xyakin i boleyh sampai jauh.... my boyfriend?? errrrr??? he left me coz  i am tooooo  FREAK in fitness thingy2 ni.... some of my friends pon condemn baekk punye kat i....
just imagine, sape lagi yang nak support i tuk berjuang sesorang tuk i kejar impian i??

YES! some of my closefriends, bff, sifus, mentors, fans & followers lah yang ari2 brainwashed otak i tuk i STAND STILL & bangun tegak setiap kali i jatuh menanges....
sebab tu i rasa bersyukur sekarang.... dengan segala dugaan hebat yang i lalui sebelum ni tuk capai impian i, alhamdullillah, Allah dah berikan jalan & bukakkan sedikit pintu rezeki i dalam fitness line....maybe i belom gah & nama i pon belom dikenali ramai sebab pada i banyak lagi usaha i kne lakukan tuk kejar sesuatu yang kita betol2 nak, kena pulak start dari zero....sekali lagi & banyak2 kali i rase bersyukur kat tuhan telah memberi i peluang tuk merasa apa impian mustahil yang i dapat sekarang.....alhamdullillah...
masih banyak lagi i perlu belajar & usaha untuk menjadi 'seseorang' dalam dunia fitness ni....i masih level baby lagi... i yakin ramai lagi kat luar sane lagi berganda2 hebat dari i ni....but, i will promise to myself & to u all too yang i akan cuba THE BEST to be 'somebody' in malaysian fitness...

thank u for all u guys punyer supports & thank u jugak kat semua sifu2 & otai2 yang sudi mendidik i sampai jadi TOUGH  macam dorang jugak! huhuhu....
Love u all.... 

xoxo

DIANE SERA  

CONGRATES BUDDY !!!

Ni buddy i yang aritu, finally he got the title of

MR. POPULAR XEX JBTOP MODEL!!
CONGRATES FIZ!!
we're proud of u!!

Back To The Basic

A sweet advice from a brother...

Diane Sera don't cry
Love is hurt to make you stronger
But I'll keep you strong after you fall
Love is nothing but the feeling you'll forget


Diane Sera don't cry
Life is hard to make you understand
But I'll be watching you as you grow


Life is nothing but the dream we're living
Year will goes after it comes
Sun will sets after it rises

We won't stay here forever
But keep my promise my sister
No matter where you are
No matter how old we would be
I will protect you, to the utmost
I'll be watching you, near or far

I wrote this poem few years ago, for the sister I never had.. or so I thought. Now I already have a little sister
 [ and her name is Diane Sera :-) ]

p/s: a sweet poem dedicated from MUHAMMAD HABIBURAHMAN... thanx bib for making me from stop crying!! =D i'm happy now, dont worry about me...

Tears Of Life…

Tears Of Life…


Some tears just showing below my eye…
Don’t know either happy or sorrows…
I didn’t mean to hurt you or make you cry…
Do forgive me if said something so dire…


Just want make you happy, no matter what…
Coz you are making me feel so alive…
Just wish someday we will be close forever…
To see you eyes, hug you, be always by side…


Maybe if god wills we may not…
I’ll from a far pray for your happiness…
I’ll cherish every memory of you…
I’ll remember always memoir of you …


Thanks For everything... Hoping you will happy with ur new life...

p/s: A poem created by my buddy: Abg Mohd Ridzuan Abidin...
Tq Abg Ridz for this lovely poem...

Diane's Reveal Her Weight Loss Secret...

LADIESSSS~~~

TO GET THIS

Diane's Favourite Malaysian Fitness Babes~ My Idol...

Mesti u guys wanna know who are my Female Malaysian Fitness Idols ???
Siape yang menyuntik semangat I to change my lifestyle??

Setiap orang ade idol2 die tersendiri kan??
Even me got mine too~ I'd started to fall in love with these two babes since I gemuks dlu2...hehehe...

Mase tu I tengok dorang ni, WOW!! SUPERB LADIES!! I WANNA BE ONE TOO!!! I WANNA BE JUST LIKE THEM!!!

and they are:

BABE 1: FAY HOKULANI..

See! Even this hot sexy sizzling babe used to be chubby before this...tapi disebabkan high determination and lots of effort, SHE'S FINALLY TURNED HERSELF INTO A SUCH A BEAUTY GODDESS!!! aww!!

Next my favourite tough & strong fitness idol is

BABE 2: LINORA LOW (REDFM DJ)

See how STRONG she is??!!

LOVEEEEEE seeing her doing her thang at de gym!! She's freakin hardcore yaw!!

Oh I wish can workout together with her~~

Oh ya! by the way, Linora saw my blog & drop me some comments too!!

Such an honoured from u Miss Linora...I'm so excited that you have the time blog walking into my blog...

THANK YOU THANK YOU!!! 

You are trully my fitness idol..and I WILL continue my fitness journey to have fit & strong figure like u , babe!! adore your strong physique!!

Thank u again Linora... Dont forget to support me too~ Wish me de best of luck to achieve my target in da future!! =D

Semangat makin membuak2 ni lepas Ms Linora dah bagi strength!!

Bout Me in Zaki Khan Blog...

http://zakikhan.net/kisah-kejayaan-diane-sera/

This is one of famous Fitness 'Sifu' in entire Malaysia, Dato Ahmad Zaki...
I rase shocked biler dapat tawu die senyap write about me in his blog...
I mean, dalam blog die mane ade die pernah crite tentang kisah2 kejayaan ni...

Blog die mostly more on informations sebab die pakar...
Yes, i'm really happy about what he had done for introducing me to the whole Malaysia...
but the unexpectable part was

THE NOTE LAST SEKALI~

*yup, dropping jaw & speechless*

Trima Kasih Enc. Susu Sejat ~

 Biler cakap pasal blog Susu Sejat, sape yang xkenal???
Kalo i sebut pasal Encik Susu Sejat kat follower2 girls i, cakap jew lah sape xkenal, seeeemuuuaaaa kenal....

http://sususejat.com/

Auuww...En. Susu Sejat ramai peminat wanita rupa2nyew...Most of my girls follower kenal u..hahahha..hamboi2....haha~

Jadi, kat cni I nak bagi jeles sikit kat fan2 wanita yang meminati Encik Susu Sejat,

Cube u girls bace kat comment2 cni....

So pham x???
Ade rase jeles & terbakar x ati tu tengok Diane in touch dengan En. SS?? siap dapat invitation lagi u~
hahahaha~
Xyah ar nak gedix sangat Diane ooiiiii~~~

Pape pon I nak ucapkan terima kasih banyak banyak banyak banyak yang xterhingga kepada sifu2 Diane yang hebat2 ni... Abang Kevin Zahri, Susu Sejat, Dato Zaki Khan, Abang Roy EzGym, Abang Din First Impact Gym and semua lah yang dah tolong I dalam sepanjang fitness journey ni...U guys buat I jadi the 1st chubby malay girl yang skrang obses giler dengan fitness sampai I jadi hardcore nak buat badan macam fitness model !!! seriously u guys banyak bakar my inner strength so that i can be more stronger than the other woman out there...I nak gak bertemu dengan malay girls hardcore macam i kat Malaysia ni, memang ade i jumpe tapi tak berape ramai...beberape ketol jew...haiyooo~ ape lah masalah malay girls ni, kurang ade kesedaran tentang fitness & health... 

Straight to de point I cakap, mostly malay girls memang bercita2 tinggi nak badan macam beyoncelah, kim kardashianlah, jennifer lopezlah or mne2 lagi lah hollywood artis, tapi kang takat kuar kat bibir jew, tapi badan xgerak pape, boleyh dapat kew body macam tu dek oii kalo lepas kt mulut jew??? I cakap macam ni sebab i memang xbrape boleyh sabar kat beberape girls yang i train, SANGAT BANYAK CEKADAK biler i suruh buat workout..ehem3...control temper Diane~ be sweeettt~~ tak lah, dengan secara ikhlas & jujur nyew i cakap, u girls kalo nak body2 hot macam tu, seyes u girls kne SACRIFIES!! nak dapat bende tu semua xsusah tapi perlu ade komitment  & disiplin tinggi!! even Diane yang dah nak setahun hardcore gym ni pon belom achieve her dream figure lagi...u girls xrase macam mane melalui pengalaman sakit, pahit & jatuh berkali2 just to get those hot figure~ kepada yang merasa ape yang i rase, bagus!! sebab i tawu kat luar sane ade girls yang kuat semangat & usaha die..well babe, if u girls macam tu, I AM VERY2 PROUD OF U~~

Ok, daripada i merapu lebih2 (ni sume penyakit Dato Zaki Khan http://zakikhan.net/ ar ni, suke merapu..huhu), i rase terharu biler ni kali kedua dapat penghargaan dari Encik SS selepas yang pertama dlu dapat penghargaan dari Kevin Zahri....Thank u again & again...macam Enck. SS cakap, kita same2 menyokong mane2 pihak untuk membuat blog untuk educate tentang menjaga kesihatan & get well shape...yup! i setuju...dan tujuan blog i kat cni adalah, i nak tunjukkan yang malay girl also can do it!! ingat malay girl lembik & xmain besi ea??? huhuhuhu...dah2...Diane xmo cakap lebih sebab die suka buat jew dlu, die xbanyak & xreti cakap...even blog die pon xbanyak karangan macam entrie kali ni...entah nape tah i tetibe banyak bebel pulak dalam entrie ni....

So, kepada followers i yang dah lame follow i, i sangat sayang kamu semua sebab banyak semangat u all bagi kat i terutama melalui FB i...thanx a lot....yang mane baru jew follow i, thank u & welcome to my blog...nope, u all xterlambat lagi...maybe terlambat tuk tengok progress i dari gemok jadi selim tapi belom trlambat nak tengok progress i berusaha sekuat2nya untuk transform diri i dapatkan FITNESS MODEL figure...mase kecik2 i modelling tuk baju kanak2 or baju ape2 sebab i chubby & comel, tapi akan datang i nak jadi model untuk FITNESS & HEALTH!! 

**halamaaakkkk!!!! apehal lah poyo sangat ko ni dianeeeee ~

Hee...i dah start seminggu my 3month fitness model challenge & some of the progress ade kat entrie2 sebelum2 ni....silalah baca kalo u all rajin & bersemangat macam i....huhuhu...then u all will know ape future target i.... wish me the best!!!! harap if  i berjaya & gah macam sifu2 i nanti, i boleyh lah pulak jadi sifu girls version...so dat all my girls boleyh convert into hot babe! tapi tunggu sifu ni upgrade figure die dlu eaa~ 

XOXO

DIANE

Bye Bye Not Too Fit Figure Of Mine

TU DIAAAAAA~~~

Saat yang telah i janjikan kat u guys semua...
my latest figure transformation...
i snap mase last saturday, 24/3/2012...

ni lah rupe badan orang dah lame xpegi gym sebab putus cintan bulan ni..

hahahahhaha~ 

jadi skinny sebab xpump muscle beberapa minggu...

Before Workout...

After Workout...


Barulah rase berisi blek sikit...
Focus sikit kat abs tu...hummm...xdelah keping sangat...hahaha!
Tapi disebabkan i dah start 3month challenge, ni lah tujuan i buat entries ni..
sebab i nak pastikan figure shape ni yang TERAKHIR tuk i..
Pasni i dah xmo dah same & boring figure macam ni!
nak kne tambah lean muscles lagi~
U all semua saksi a.k.a witness i...
Pastikan i mampu ubah figure ni kepada something new & awesome after 3month challenge ni..
Serious sumpah i dah start hardcore training beberape ari lepas & i can feel my muscles growing happily...


Wish me the best, guys!!!

Fitness Advices From Me

If you want to add sexy curves to your body, you need not be afraid of heavier weights. Don't worry, you are not going to bulk up and begin bearing resemblance to Vin Diesel, as women simply do not have the testosterone in their bodies to be able to do this. In fact, in a very good situation, assuming sound training and great nutrition, a woman would be lucky to put on about half a pound of muscle mass per month. 

xoxo

DIANE

Next Step??

Akhirnyew... Dah 10bulan i lalui weight loss journey dengan tabahnyew....Dan dalam mase 10bulan tu terlalu banyak rintangan & dugaan yang buat i rase give up beberape kali dalam fitness world ni....Tapi i bersyukur sebab i dah pun sampai ke tahap Fitness Fat Mass Percentage... I dah nyahkan obesity, overweight, & fat dari life i...Lifestyle pon dah lebih better & sihat dari dlu...Dari 75kg (June 2011) until 52kg (March 2012) yang paling latest ni, lebih kurang 23kg kot i berjaye shred sume lemak2 dalam badan ni...Yup, memang target i hampir kena iaitu around 51-50kg....cume biler tengok shape badan sekarang, macam dah ok...xmolah skinny sangat...cume Fat Mass jew kne kurangkan lagi & Muscles Mass kne tambah lagi....

Jadi ape next step i pasni?? Macam i pernah tulis dalam entries sebelum ni lah, i xmo skinny....Sekarang i dah hampir khatam dengan weight loss journey i, pasni i kne bukak buku baru...journey baru...build muscles journey.... nape i nak built muscles padahal i pompuan?? Why?? pompan xleyh ade muscles kew?? Camne yang u guys bayangkan?? muscles ketol2 macam lelaki??? No laaa~
I just nak bagi figure i penuh dengan lean muscles jew....Lean muscles tu ape???

"Lean muscle mass is your muscle, in general. It's a non-bulky group of muscles & brings the more fit, leaner & stronger body definition. Most of woman should have these lean muscles to create a sleek & sexier figure.. 

Therefore, after this..diet & workout regiment i sume kena plan balik...concentraiting on building more lean muscles...and at the same time gak i tengah sahut cabaran 3bulan on building a fitness model figure...bila mintak restu my dad semalam tuk i commit btol2 kat gym slame 3bulan pasni, xsangke die restu pulak...selame nie die yang bising i asyek abeskan mase kat gym, xreti dok diam2 kat uma....rase happy sangat biler dah dapat restu dari parent....thank you abah....Jadi, u guys tunggu jewlah lagi 3bulan ni i siapkan badan...xtawulah jadi or x tapi i yakin i boleyh buat walaupun task kali ni lagi mencabar dari losing weight....huisyh....So, dalam sepanjang journey built muscles ni, i cubelah update all of my diets & workout regiments....sebab i nak share dengan u guys so dat u guys pon boleyh buat skali...huhuhuhu....

Wish me good luck for this next challenging journey!!!!
Fighting! Chaiyok!

XOXO

Diane

Become a Fitness Model - Secrets Revealed Here

There are 4 things you need to do look like a Fitness Model:

1) Eat Right


2) Do Supra-Aerobic Cardio


3) Overload Your Muscles to Stimulate Muscle Growth


4) Measure EVERYTHING!

OK, you're done!

Actually, each of these components must be done in a disciplined way. But it doesn't take as much time in the gym as all of those 'experts' claim it does.

Why? Because your body will adapt to ANYTHING you throw at it. If you start eating fewer calories, guess what? Your body will learn how to deal with fewer calories. If you workout for an hour at a time, your body will learn how to become more efficient by SHRINKING all of your organs and muscles!

So, the old 'gym lore' of lift weights every other day, do aerobics for 30-60 minutes every day, etc. is all going to hurt you more than help.

How does it hurt you? Read on for what works and what doesn't...

Step 1 - Eat Right

This is the most important step

Diet is 80% of it. Therefore, if you want to keep eating McDonald's stop reading and give up now. It isn't going to happen. You need to eat CLEAN food - and you need to eat it in the right combination.


What is the 'right combination'? Only YOUR body can tell you that! Forget about the latest diet fads and trends, there is no 'One Size Fits All' diet that works for everyone.


So how do you know which foods to eat? This dovetails into Step 4 - Measure Everything! (see below)


This page cannot possibly cover all of the details you need to know about how food affects your metabolism, but the following are the highlights.


1) Start Out Eating a Ratio of 50% Carbs, 30% Protein, 20% (or less) Fat.


You need some fat in your diet, between 10-20%, so if you eat less than 20% fat, you will need to bump up the protein or carbs.


How do you know if you are eating right? You can use this free website to keep track of all your ingredients, recipes, and meal plans so you aren't guessing:


Meal Planning





You need to know EXACTLY how many calories you are eating each day, and what ratio of the above nutrients are in your diet. NO GUESSING! The above free website will help you create recipes with the right ratios and combine them into daily meal plans so you know precisely how many calories and what percentage of fat, carbs, and proteins you are consuming daily.


2) Eat 5 or 6 Meals Per Day


You heard right - you need to eat every 3 hours (between 2.5 and 4 hours) to keep your fat-burning machinery humming along. Alarm bells should start sounding in your head as soon as more than 3 hours have gone by between meals.


You may need to start getting up earlier to fit all of these meals into your day, but did you want to succeed or not??


3) Drink Tons of Water


First off, all that protein you are eating needs water to metabolize. If you aren't drinking at least a gallon of water per day, you aren't drinking enough. Keep a large sports bottle (32 oz. is great) with you at all times, and drink constantly.


Water is needed for all of your metabolic processes, so drink up!


4) Eat Your Last Meal 3 Hours Before Bed


Don't eat right before going to sleep - all of the good stuff you seek (fat burning, muscle building, recovery, etc.) takes place while you are SLEEPING. If you eat before bed, your body is busy taking those calories you just consumed and burning those instead of the fat you want to get rid of!


5) Eat 20-30% Less Calories Than You Require


OK - here's where you need to do some math. But don't worry, you can have all of these things calculated automatically for you here:


Meal Planning





For example, if you weight 200 lbs., and you are 25% body fat, you will need 2089 calories per day (I just plug the body weight and fat percentage into the above free website, and it figures it out for me).


Therefore, you should eat 20-30% less than this number so you are in a 'Calorie Deficit'. This works out to 1462 calories per day if your target is 30% less than your body mass requires.


If you eat 5 meals during the day, each meal would be about 292 calories using this example.


Now do you see why eating fast food won't work?


You may be asking yourself: "But I'll STARVE!" - actually, no. Once you start eating 30% or more protein, you will feel more full with less food. Plus, eating every 2.5-3 hours will keep your blood sugar at an even level, and spikes in your blood sugar from things like sugar or simple carbs. is what causes you to feel hunger pains. By eating the correct way, you will not feel hunger pangs like you think you will. It will take a week or 2 of eating this way before you get used to it, but you won't go hungry.


6) Every 4th Day, Eat More Calories Than You Require


This is called 'Calorie Cycling' or 'Carb Cycling'. To prevent your body from thinking it's starving, you need to crank the calories back up to what your daily caloric requirements are (or even higher). This will keep your body from going into starvation mode and holding onto all of its fat for dear life.


Using the above example, if you require 2089 calories (200 lbs, 25% body fat), then every 4th day you need to eat AT LEAST this number of calories (going over by 5-10% is OK too).


Based on this, you can have ONE cheat meal per week where you can eat whatever you want (within reason - don't go for that 2nd piece of cake!).


7) Know Your Body Composition and Adjust Accordingly


Like it says in Step 4, you need to measure everything. Start out learning how to use body fat calipers and measure you weight and body fat when you start. Weight yourself on the same day at the same time of day once per week. Then take your body fat caliper measurement. The best time to weigh yourself is in the morning after you wake up and relieve yourself (and evacuate your bowels), but before you eat or drink anything. The best time to do a fat caliper test is when you know you are well hydrated, so first thing in the morning isn't ideal. If you are drinking water all day like you are supposed to, do your fat caliper test before bed.


Now, go back and enter your new weekly measurements here:


Meal Planning Tool


...and adjust your daily caloric intake accordingly, based on your new body composition measurements.


Here's a BIGGIE: If you aren't making progress - if you aren't losing fat, or you are shedding muscle (also not good) - CHANGE YOUR RATIOS! This means if you started out at 50% carbs, 30% protein, 20% fat, then increase your protein percentage.


CAVEAT: You won't start making progress (in all likelihood) for the first 2 weeks, because you body needs to adapt to this way of eating and learn to burn off the fat, so don't sweat it if the needle doesn't move the first couple weeks.


8) Eat Clean Food


So it should be obvious eating Big Macs won't work. But what DOES work?


You want to eat Lean Protein (boiled chicken is best, or tuna fish packed in water - you can season it with spices all you want but don't pour oily dressing on anything!).


You want to eat Complex Carbs (oatmeal, brown rice, other whole grains, even potatoes aren't evil per se) - stay away from all sugar, and ESPECIALLY High Fructose Corn Syrup which is in almost EVERYTHING.


You want to eat Leafy Green Vegetables (spinach, collard greens are ideal).


Keep the Sodium (salt) levels low - processed, frozen foods may taste good and be easier to prepare, but they are usually LOADED with salt!


For Vegetarians (like myself): You need to try and get a Complete Protein with every meal, so if you are a vegan (no eggs or cheese) this is going to be pretty tough. You can find dairy-free and egg-free Protein powders and make shakes with Rice Dream or Soy Dream. I use Spirutein which has everything in it you need, but it's a little pricey.


9) Get Your Rest


You need to sleep to burn fat, build muscle and recover from exercise. Go to bed at a reasonable hour and get up early so you can start eating to fit in your 5-6 meals per day!

Step 2 - Do Supra-Aerobic Cardio

Tabata Protocol - The Fountain of Youth and Fat Burning Miracle Workout

Never heard of the Tabata Protocol?


Created by Izumi Tabata, the Tabata Protocol is simply the best supra-aerobic cardio workout every discovered.


"The rate of increase in V02max is one of the highest ever reported." - Izumi Tabata, Japan


"Fat burn is greater when exercise intensity is high." - Metabolism


Here's the deal: With only 8 minutes (give or take) every 3 days, you can turn your body into a fat-burning super-engine.


When you create an Oxygen Debt (read: heavy panting) your body has burned off all of the blood sugar (glycogen) it has and needs to replace all of that energy. It does this by burning fat. You don't want to try and burn fat WHILE you are exercising. You want to burn off CARBS as fuel when you are exercising.





Your body has 2 fuel systems, so to speak. There is Aerobic and Anaerobic.


Now, the Aerobic system uses oxygen to burn fuel, and the Anaerobic system doesn't. But one does not replace the other! What happens is you start out by burning fuel with your Aerobic energy system, and once you go past the point where there is enough oxygen in your system to provide Aerobic energy to your muscles, your Anaerobic system kicks in. Think of this as your SUPRA-AEROBIC zone.


To get there, you need to get your heart rate up past what is typically referred to as the 'Target Heart Rate Zone' using common aerobics lingo. You will need a Heart Rate Monitor to measure yourself while doing this program, but again, this goes along with Step 4 - Measure Everything!


Now, you need to understand something - the way the Tabata Protocol is described and documented (and usually performed) is NOT the way you want to do it!


The original Tabata Protocol requires the following:


- 5 minutes of warmup
- 8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest
- 2 minutes cooldown
- Collapse on the floor (I added that one)


Now, if you research the Tabata Protocol online, the original study conducted at the National Institute of Fitness and Sports in Tokyo, Japan used highly-trained endurance athletes in peak physical condition. They would do 8 (or more) intervals, keeping the RPMs on the bike over 85 RPMs until they couldn't maintain that level of intensity. Don't try this at home!


You REALLY need to ease into this workout slowly.


And another thing: You will find people doing a Tabata Workout with weights or kettle-balls or other types of resistance. Don't do this yourself, unless you have a death wish.


Your Maximum Heart Rate is normally calculated as 220 Minus Your Age (e.g. if you are 30 yrs. old, your Max. HR would be 190 BPM - Beats Per Minute). Go ahead and do the Tabata Protocol like they did it in the above study and you may see your heart rate shoot up over 200 BPM!


Since no one wants you to kill yourself, least of all me, you need gradually build your heart and lung capacity over time.


Here's what you need to do when starting out:


*** Medical Dislaimer ***
*** See your physician before starting any kind of exercise routine - ESPECIALLY this one! ***


The entire workout starts out at 8 minutes long. It breaks down to 3 minutes of warmup, 4 intervals of 30 seconds each. (2 minutes of exercise) followed by a 2 minute cool-down. If you think this doesn't work, wait until you try it!


1) Use a Recumbent or Stationary Bike, Versaclimber, Rowing Machine, Elliptical Trainer or other piece of cardio equipment that allows for gradually increasing resistance, speed, etc. and utilizes the large muscles of your legs.


Treadmills are a possibility, but because you have to rest for 10 seconds between bouts of exercise, the only option when on a treadmill is to step onto the sides and stop entirely, because the machine won't respond quick enough to the required rapid changes in velocity during a Tabata Protocol interval.


2) Wear a Heart Rate Monitor. Record the Max. Heart Rate achieved during your entire workout, and your Recovery Heart Rate (see below)


3) Warm up for 3 minutes at a moderate pace. You can start out with a low resistance and low RPMs (like 60-65 RPMs on a bike) for the first minute, increase the tension on your equipment one notch for the second minute, then increase the RPMs to 70-75 RPMs and/or tension for the last minute, gradually raising your heart rate to a moderate level.


4) Start out by doing 4 intervals:


- First, increase the tension one notch above where your warmup ended at, or more if you find your feet are flying off the pedals


- Pedal (or go) FULL SPEED, as fast as you can, well above 85 RPMs (if on a bike) - even over 100 RPMs - for 20 seconds.


- Pedal slow for the next 10 seconds. If you did it right, you SHOULD see your Heart Rate go UP a little AFTER you stop pedaling so fast. This is because of the Oxygen Debt you created, and it signals your body to get more oxygen to your energy system. You will notice yourself panting - this is your body trying to get more oxygen to your lungs to fuel your energy system.


- Repeat 3 more times (20 seconds all out fast, 10 seconds slow). Notice your Heart Rate go up a little after you enter the slow part of the interval each time.


- After 4 intervals, decrease the tension to 0 (lowest setting) on your bike or other equipment and pedal slow for 2 minutes.


- After your 2 minute cool-down, stop pedaling COMPLETELY for 1 minute and just sit there.


- At the end of this 1 minute, check your Heart Rate. This is your Recovery Heart Rate - record it!


- Record the Maximum Heart Rate you achieved during your workout. This may have occurred during your 1st interval or your last (usually the last). It will PROBABLY be over the Max. Heart Rate calculated by 220 Minus Your Age. If it isn't, that's OK, especially when you are first starting out - don't overdo it.


5) Do this workout 3 times per week - allow yourself at least one full day of recovery between workouts. Your body needs to heal itself, increase the strength of your heart and lungs, etc.


6) When you notice at the end of your next workout (or however many workouts it takes) that your Recovery Heart Rate went down, add another interval (bringing it to 5 intervals per workout).


7) The next time you notice your Recovery Heart Rate goes down after the workout from its previous number, increase the tension on your equipment to make it more intense.


8) Gradually build up your fitness level by first adding an interval, then increasing the tension, when you see your fitness level has improved from one workout to the next (by checking your Recovery Heart Rate).


I have to warn you: After a week or so you will have more energy than you have had probably your entire adult life. Don't be surprised if you find yourself bouncing off the walls from the high energy level this Tabata Workout brings you!

Step 3 - Overload Your Muscles to Stimulate Muscle Growth

Measured Intensity Training

Muscle is 'active tissue', which means it burns calories. If your body thinks it isn't getting enough calories (and this is the problem with dieting) the first thing it tries to do is get rid of the tissue in your body that is using up the most calories - your muscles!


Therefore, your goal is to hold onto and increase the amount of muscle in your body while burning off as much fat as possible.


As I pointed out in Step 1, you need to cycle your calories every 4 days so your body doesn't go into starvation mode and start shedding muscle. But you ALSO need to stimulate muscle growth.


How do you do this? Think of it like suntanning. When you go out in the sun, your body adapts to the sun exposure by releasing melanin and giving you a sun tan to PROTECT your skin from damage the NEXT TIME you go out into the sun.


In other words, your first sun exposure STIMULATES an adaptive-response by your body to protect itself by darkening your skin.


Muscle building works the same way, and this is why you need to everything you can to stimulate an adaptive-response in your body to add more muscle. This is achieved by overloading your muscles with the MAXIMUM effort you can possibly put forth.


There are a couple obstacles to doing this, though.


1) You can only lift as much as your can lift through your WEAKEST range of motion. In other words, if the most you can bench-press is 150 lbs, that is because you need to lift that 150 lbs. through your weak range FIRST, before getting to your strongest position.


Think of it this way: If you were to trip and fall, where do your arms go? Do they stay close to your body, with your hands by your chest? Or they instinctively extend out so your hands are far away from your body? That instinct at self-presevation, where your arms and hands shoot straight out away from your chest to protect yourself from the fall is because your are STRONGEST with your arms practically locked out and fully extended.


You can prove this to yourself in the gym. For the bench press exercise, for example, take a Power Rack and position the pins so the bar is positioned where you only have 2-3 inches of travel when you lift it above your chest. In other words, when you grip the bar to start the bench press, it is ALMOST all the way extended already. See how much you can lift in this last 2-3 inch range when you lift the bar off the pins. If you normally can only bench press 150 lbs., don't be surprised that you can bench press 300 lbs. or more this way!


You can learn all about this method of training here:


1 Rep Gym


2) You need to recover for longer and longer periods of time between workouts. Since you are going to be taxing your system to the extreme in lifting very heavy weights, your internal organs all have to recover fully before your body will build any new muscle.


There are 3 stages of recovery:


- Initial Recovery - this occurs between sets. When you do your very last rep. and you can't do another one, if you rest for a minute or so you can go back and do another set! This is because your body always keeps some strength in reserve and never 'empties the tank' so to speak.


- Systemic Recover - this where your pancreas, lymph system, heart, lungs, etc. all have to recover from the overload you placed on your overall system. This period of time can vary from a couple days to a couple MONTHS! (Yes, you heard right). When first starting out, you may be able to do another workout just a few days later, but as you get up to heavier and heavier weights, you will need WEEKS to recover between workouts. Until your system fully recovers, you will not gain any muscle.


- Adaptive Response - this is where you body now adds muscle in anticipation of needing it for the next time you overload yourself.


If you don't make it through all 3 stages before your next resistance training workout, you will be weaker instead of stronger, and will lift less weight instead of more. If you don't know if you gave yourself enough time between workouts, by measuring the amount you lift you will know if you lifted LESS than the time before!


3) You need to EXACTLY what your Maximum lift is.

If you don't have a way of measuring, you have no way to know if you are making progress. Therefore, special equipment has been designed to provide a precise reading of each lift. This equipment is expensive, though. You can do this workout in the gym using machines like a Power Rack, but it certainly is easier with machines built especially for this type of workout.


A lot of research has gone into this method of training. This stuff works like nothing else, and only requires a few minutes every few weeks for the advanced trainee.