Ahhh… yes… Spring… It’s in the air.
And with it comes the stupid marketing emails geared toward lazy people.
Just got one yesterday “proving” that all you need to do to lose fat is just 4 minutes of exercise.
It even provided a scientific study too!
Yup – the “4-minute” exercise protocol marketing machine is back.
A.k.a. – The Tabata protocol. Only this time, since we’ve debunked that it’s just being called “S.I.T.” or “Sprint Interval Training.”
And you know what?
It’s the EXACT SAME PROTOCOL Dr. Tabata used what – about 20 years ago now – maybe more.
(Good thing they’re not calling it Super-High Intensity Training…)
Here’s how it STILL works:
You get on an exercise bike and you pedal your brains out for 20 seconds – “rest” for 10 seconds and repeat for 8 times.
Then you collapse.
Researchers(1) actually did a 12 week study and concluded that based on the results – by training like this only once a week (again for 12 weeks) you know what astonishing results they discovered?
That the average body fat percentage lost was –
Wait for it –
A whopping 1.2%.
So, that means, if you busted your butt for “only” 4 minutes a week, for 12 weeks, if you weighed 200 pounds when you started, you could lose an amazing 2.4 pounds!
Sign me up!
We could all just take a collective deep breath and realize that the key to dropping fat and getting that lean strong body we know is hiding underneath pockets of “fluff” –
Is to come to grips with the fact that you didn’t put it on overnight so it ain’t coming off overnight.
Losing fat – a.k.a. Getting Lean – is a PROCESS.
And it’s not a linear one at that.
It goes in fits and spurts.
And if you’re over 40, you can’t “blast” it, “smash” it, “bomb” it, “blitz” it, or “destroy” it.
That’s for the youngsters out there. (It’s true – youth really is wasted on the young.)
You must “coax” it off.
That’s done multiple different ways based on your stress levels and commitment levels.
And sure, some of those ways even look like “tricks” or “hacks” – and they can be if you’ve never done them before.
But they’re nothing really but good ol’ fashioned science –
Applied physiology – the understanding of how the human body as whole operates.
Of course you have to understand how the human mind and will operate too.
One of my good friends sent me this quote:
“One of the most common causes of failure is the habit of quitting when one is overtaken by temporary defeat.” – Napolean Hill
The simplest way to overcome that is to understand that battles always come.
The key is to be prepared for them.
+ Have your workout time scheduled
+ If you’re prone to eating junk food – keep it out of the house
+ If you’re having a hard time staying motivated, read motivational material
… Stuff like that.
And of course – be consistent in your workouts.
If you’re struggling at all, here’s a simple way to fix that.
P.S. Some “Jeenius” will surely repackage these 4-minute workouts and sell them – if 4 minutes once a week can help you lose a whopping 1.2% body fat in 12 weeks – what can 4 minutes a day 5 days a week help you lose…?
Fat loss is also not “exponential” – in other words –
You don’t look at results like these and surmise that you’ll get 3x the results from doing 3x the work.
Results come from playing it smart and using what experience + available science tells us. Like this.
P.P.S. Can you really lose fat in “only” 4 minutes a week?
According to this piece of research you can.
But again – it’s negligible and you better use the exact same methods they used – practically killing yourself on an exercise bike – otherwise all bets are off.
Why not take a more realistic and sensible approach?