Posted by: jbiggars63 | August 20, 2012

Another yummy pizza idea and Tabata Training


Found another new low carb product called Josephs Flax Oat Bran and Whole Wheat Lavash Bread that makes a wonderful crust for pizza.  I spray both

sides and the pan with Pam Olive Oil spray then cook at 375 for 9 minutes or until it begins to harden.  I then put a very thin single serving of Ragu Pizza sauce

on it.  I then measure out a serving of 2% Mozzarella cheese and sprinkle half of it on the sauce. Then sprinkle a serving of the crumbled turkey sausage over the

top followed by placing a serving of turkey pepperoni over that.  Finish by sprinkling the last of the cheese on top, then cook for another 7 minutes.  YUMMY!!

Makes 2 servings so cut in half!  170 calories, 9g fat, 6.5g carbs, 19g protein!

Ingredients:  1 Whole Lavash Bread

1/4 cup 2% Kraft Mozzarella Cheese

1/4 cup Ragu Pizza Sauce

2/3 cup of Jimmy Dean Turkey Sausage Crumbles

17 slices of Turkey Pepperoni

Cut in half and share!  I like to fold mine and make a pizza pocket! Hope you like it!

 

In my effort to put ideas out there about different things you can do to challenge your body, I bring you Tabata!

If you do not know what Tabata is, I’ll explain a little bit about it. Tabata was founded in Japan by Izumi Tabata. He conducted tests on two groups of athletes; comparing moderate high intensity training with high intensity interval training.

The results were that the athletes training in high intensity interval training improved their aerobic systems as well as their anaerobic system. The athletes who did the moderate high intensity training only improved their aerobic system and had little to no increase in their anaerobic system.

Like many other exercises and forms of workouts; you must be committed and determined to put forth all your energy in the exercise. The Tabata Training Method is an advanced form of exercise and it requires you to be fit as well as mentally strong. The method is designed so that it lasts 4 minutes long, however within those 4 minutes you have to go through 8 intervals. Each lasting 20 seconds at a very high intensity.

Using Tabata is quite simple and straight forward. However you must be prepared for the session. The first thing you need to do is to pick the exercises you wish to include in your Tabata training. Then, you need the right equipment for the exercises. After, you have to decide which interval is for what exercise (if you have more than one exercise in your training). For example you could have one interval for one exercise and another interval for the other exercise. This is a sample Tabata training plan:

  • Barbell Squats (intervals 1,3)
  • Pushups (intervals 2,5)
  • Chin ups (intervals 4,6)
  • Sprinting in place (intervals 7,8)
  • Equipment needed: Barbell with weights, surface mat for pushups and a chin up bar

Tabata Training lasts 4 minutes and has 8 intervals in total lasting 20 seconds. Within those 20 seconds however, you are going all out. Make sure you use a weight where you can successfully go all out for all 8 intervals. Also make sure the exercises aren’t too hard and aren’t too easy. The exercises should hard enough so it makes you sweat and breath during a interval, however easy enough so you can last the whole Tabata session.

As mentioned above, you must be prepared and have chosen the correct exercises so you can see improvements in your fitness. However, what I didn’t mention was that you must have proper nutrition and rest if you want Tabata to work.

Due to Tabata being a high intensity interval training form of exercise, it is very taxing to the body. In other words you will definitely feel the soreness in your muscles the next day. Make sure you rest the following day so your body can recover.

Also make sure you eat before the Tabata workout and after. Another point is to warm up and stretch before the workout and have a cool down and stretch after the workout. The last thing you want is to pull a muscle during the Tabata Training cycle and having to stop the timer.

HERE is a link to an article by Shape Magazine that highlights Tabata training!

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Responses

  1. going to try the tabata workout tomo!! thanks 🙂


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