February 7, 2018 • 23 mins
What exactly is Tabata? How do I create a workout using Tabata? Is it effective? Michael Volkmar author of "Tabata Workout Handbook Volume 2" dishes out a ton of useful intro to introduce Tabata principles into your workout.
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Speaker 1 (00:00):
Okay, made it to another week of the Workout Wednesday podcast.
If this is your first time listening, thank you. There's
I think five other ones who can listen to if
you want some other tips, got some diet stuff out there.
I'm excited though, because this podcast goes back to actually
working out. I don't know, we talked about diet and
challenges and stuff like that, um, but this explains a
workout that I knew very little about until recently, until
(00:24):
about two years ago. UM, but I love it and
I think it's something that everyone should try to incorporate
at some point, um on a weekly, daily basis if
you can, a weekly basis, if you can, just because
I think it's a great time saver, UM and the
times that I've done it, it it definitely does kick your
ass and you see some results, which is pretty cool.
(00:45):
So let's jump right into it again into the challenge
for the week after. I talked to my guest, who
is a strength and conditioning coach also an author. We're
gonna talk about his book, The Tobata Workout Handbook Volume
to Mike Volkman. Good morning, Mike. Thanks for on exciting times.
So you're a strength and conditioning coach at the Petty School. Right. Yeah,
(01:05):
then there my ninth year, we've got four four levels.
We got a freshman right through uh seniors. We have
a post grad program, a fifth year program. So but
we have five hundred fifty faculty, fifteen sports freshman through varsities.
As a kid growing up playing sports in high school
and in college, my strength and conditioning coaches were probably
(01:26):
the most influential people in athletics for me. I had
my coach Frankie in high school, who is our who
is our strength and conditioning coach called me tall, me
like the base the foundation of what I still used today.
And then at Seton Hall I had two great strength
and conditioning coaches as well who really took me through
to that next level. And I love talking to coaches
because you have to learn how to kind of communicate
(01:47):
with a wide variety of people. Let's put it kindly.
I've been I've been fortunate. I've been at all three levels.
I've been high school, Major Division one, and in a
in a pro level coach. I was at George wash
University with the basketball and baseball teams. I was in
pressional Baseball is a mind only strength coach, and and
then now I've been in the high school level for
(02:08):
twelve years. Coaching gets easier as you move up a level.
It gets next year, for sure, but it gets easier.
I can teach a hand clean to a Division one
or a pro athlete in minutes, but teaching a hand
clean or the hip hinge or a squad movement to
a to a high school kid takes weeks or months
or even years because they're still building that foundation. Oh
my god. Yeah. The Tobatto Workout Handbook, Volume two. Yeah.
(02:30):
When I first got the email saying that this is
even available, I was like, all right, that's kind of weird,
Like why do I need a workout book? There are
enough videos, and I mean there's this podcast out there.
There's a million different ways. Why did you decide to
do this as a book, Because I I actually I
love it now that I actually have in my hands.
It's funny you say that, because now with technology, everything's
(02:51):
on the phone. I've gone back to more Excel spreadsheets
and paper and pencil workouts in the last few years
than I ever expected. So I'm walking on with the
book right now. There's pictures of a few point Instagram
with torn up pages and coffee spilled on the on
the on the number sixty four to battle workouts online. Um,
I think people are kind of getting back to the
basics and tearing a page out of this workout and
(03:11):
either penny to your garage gym wall or taping it
to your gym bag or bringing it to the local box.
Workout is something people can get back into it because
the phone is awesome. I mean, the lives are on
the phone. It's it's organized. That's how we keep our
lives on track. But it can be a distraction. And
if we're talking it looking at the Tobado workout and
we're looking at our workouts where it's four workouts per workout,
(03:33):
each workout about four minutes of piece. You know, you're
in there and you're trying to be efficient and effective,
and if you're looking at all your social media platforms
in between sets, you're kind of losing that effecting efficiency.
So you're so this book is actually designed to kind
of be ripped apart and taking around, right. Yeah, grab
a single sheet, rip it out and get to work.
Let's go to the basics, I guess, because you gotta
start somewhere, right, yeah, it's the Tobado Workout Handbook. What
(03:57):
is for people who aren't familiar with about or don't
know the specifics, what is it? Tobata workout? This is
an intense protocol of twenty seconds of work, ten seconds
of rest for eight eight reps, twenty seconds of work
for four rounds or eight rounds I'm sorry eight. Yeah,
So if we'll do you might do a front squad.
(04:18):
So we got nine pounds in the front squad. You're
gonna do as many rest as possible for those twenty
seconds racket, take a few deep reasts for those twenty seconds,
and repeat that cycle seven times for a total of
four minutes. Correct? Why does it work? What is the
science behind it? Like? Because in my mind when I
was first introduced to it, it didn't make any sense
to me because I was used to whether it's high
(04:39):
school or college draft or being in the weight room
for an hour an hour and a half and getting
a good workout in well. Well, first of all, it
is so many of us get stuck or have gotten
stuck in that kind of three sets to tend dagma. Right,
So we grew up with the with the bodybuilding and
the Men's Fitness. In the Men's Health we did three
sets of ten growing up and moving on from that.
Simply just having a new stimul us makes it effective.
(05:01):
But on the research side, we're able to hit the
aerobic and anaerobic systems of the body. What does that mean?
So essentially you're mixing in high, medium, and low intensity
in one workout. And so when you're bringing your body
right to that threshold of excitement of twenty seconds of
work and you let it come down for that ten seconds,
(05:21):
now you're mixing that uh, different levels of intensity. And
now you're within the protocol where we have four exercises
of fourteen sixteen minutes at the time. In between each movement,
you're coming back into that aerobic system, so you're burning
a lot of calories from your body fat, whereas in
the anaerobic piece burn a lot of calories from your
(05:43):
muscle glycogen, which is kind of your your story carbohydrate.
Right when we're done with this workout, sixteen minutes later,
our body is still on fire called the epoch excess
post oxygen consumption. So that epoch is still cranking, and
so we'll burn a lot of calories post workout and
that's with the killer piece. It's like when you're dealing
that thirty minute forty minute bike where you're your heart
(06:05):
rate kind of barely um rows above, or you could
keep a conversation with your girl front of the bike
the whole time you did. You burned calories for those
thirty five minutes. You know, a minute this workout, you're
still fired up. I mean you were doing workout in
the morning and your your metabolism is still going by lunchtime,
and research will show that it's still it still goes
(06:26):
to like seventy two hours out. So that's why we
talked about two three days a week. Okay, So if
someone already has like a workout schedule that they stick to,
is grabbing your book or grabbing some of your workouts
and adding it to that smart or should you do
just at the botto workout by itself. It comes down
specifically each individual. So I gotta think most of our clients,
(06:46):
most of our readers, and most of our listeners are
working moms and dad's parents, coaches that lead busy lives
that need effective workouts that are maybe working out three
or four times a week, half hour or forty five
minutes today, they have an existing program and they see
the book and they see it's you know, they getting
really excited about it. They better take something out that
(07:07):
they're gonna put in just to make sure we accommodate
for the volume. Just currently, if they're on a program
and their body is adjusting and it's healthy and there's
no injury, then what the volume they're occurring is working.
And that's the whole idea of fitness exercise and create
a stimulus that we can grow and adjust from without
injuring our bodies. If we see this clickbait headline and
(07:28):
Men's Fitness, you know, get ripped in sixteen minutes, they're like,
oh sweet, I gotta jump on this, and then maybe
add a day or two in addition to what we're doing.
That's really a recipe for injury. Conversely, instead of adding
things to an existing workout, can you take this to
Botuto handwork to Botto Workout Handbook and just use this
for an extended period of time and see like significant results. Yes,
(07:51):
the ads A just provided we build up to it.
So if we take a new client and here she
wants to get in the best shape of her life,
that's what we talk about with this eight week program.
So I am by no means pitching it that bottom
workout as is. So the research twenty years ago, it
was based on elite athlete twenty something ment already in
great shape. How many people do I have walk into
(08:13):
my gym or clients or listeners that fit that bill?
Probably not very few? Ye, not man. So I wrote
a book that accommodated for those they want to get
to that level. So we have an eight week program
that speaks to how we can progress to split twenty
seconds of work in ten seconds rest. Because uh, jumping
into something like this can be a bit uh jaunton
(08:34):
officially and emotionally. So we wrote a program to help
people kind of on board themselves. Like I said, I
was a little skeptical when I first saw the original
email about the book. Too good to be true? Right,
well a little bit, and part of it was like, Okay,
why do I need to read about TOBOTA training other
than just knowing what it is? But you do an
incredible job. I don't know if it's just you by yourself,
for you and a team or whatever, but I was
(08:56):
really impressed with how easy to follow everything is. And
how well everything is broken down. I was like, all right,
let me try something out here, and you actually have
sections based on what equipment you have around you. I
went to cattle bell because I have a cattle bell
in my apartment, found an easy workout or straightforward work
out and just did it right there. And I was like,
you know what, this thing is actually pretty amazing. Thank
(09:18):
you very much. That was pretty cool man. Um. So
the answer is there was a great team, like have
the lean and get it now are great people. But
the the the contest and the way it was written,
it was all me. And that's just kind of my
style and the way I write and the way I interact.
I try to be clear and concise and straight to
the point that because uh, you know, I kind of
get in trouble sometimes writing emails as is because I
(09:39):
just kind of write the way I talk and the
way we're going right now. If we were to transcribe
what we were doing, I read it back like what
the hell were you thinking? You know? So the way
I wrote it was the way I would kind of
work with a client in the gym, and and that's
the one I have. What I I've had the most
success with because there's these we call them keyboard coaches. Um,
they don't have any clients, they've never been in Jim,
(10:00):
but they gotta on Instagram followers. They seem to know
what they're doing and they gotta you know, they got
a six pack and so all of a sudden, that's
all the credibility you need in the social media world.
So when I wrote this book, it was just the
style that that I've had for years, and the great
people and have Leon Get Fit Now broke down the
exercise descriptions as how based off it their readers. You know,
(10:22):
we collaborated certainly on the mode, the mortalities that are
most popular with barbell, cattle bell, and bands, and you
have all the descriptions and then you open it up.
Because I'm looking at the book right now in front
of me. The thing that called my eye right away
was you have goal based to badas so are you
trying to burn fat, you're trying to gain strength? Or
(10:43):
there's the third section, which is power. Now who is
that aimed at? How is relative? And I've said this
for years, it's not just my athletes who I work
with the high school level. I've been fortunate enough to
work with the pro athletes. It's not just the athletes
um um fortunate to have two kids. It's the it's
the parents. You's got to pick their kid upout the floor.
It's a it's the parent in the in the kitchen
(11:05):
who has to react to something that's happening in the
crazy family life. These things are not expecting and that's power,
that's reaction. And it kind of like again old me
to be listening thinking, you gotta be kidding me, But
your parents and the listeners who've got kids will be like,
you know what, that kind of makes a lot of sense.
And so if I live on the eliptical training and
(11:25):
if I live on the treadmill or these group exercise
classes that do just a million reps, yeah, my cardio
insurance is gonna be good and my muscular insurance is
gonna be good. But what happens if happens, and I
gotta react and move and any more power or more strength,
and it's not there. So the power workouts can can
be applied to everybody. And that's why there's only five.
(11:46):
I could have written a whole book on power um.
They can certainly be scaled back to every individual. Is
this book something that anyone can pick up and just
do work out and try to get to that level. Yeah,
and it's the key. I'm glad you brought this up
because so many people like counting Sabata books written Tobata books,
or to post or instagram things. We'll just whip off
(12:06):
the old research and tell people that in four minutes
a day, eight minutes a day, sixteen minutes a day,
they can be ripped just like me. You know that
kind of crap. And I read it clearly in the book.
I said, this is not a magic pill, This is
not the answer, this is a peace The original research
also pairs this high intensity work with thirty to forty
minutes of lower intensity work to help recovery and burn
(12:28):
a few mortalities. So even in the original research it
wasn't just the eight minutes a day of this high
intensity stuff. So the answer is, yes, those people need
to get in the gym and they need to add
some of this high intensity stuff. Because then I alluded
earlier to high intensity low intensity. The answer is always
somewhere in the middle. Do you want a mixture of
all the methods to make sure our ground is covered
(12:49):
and we kind of have a nice cross training base
with the podcast. A lot of people obviously sending questions
that they'd like answered, because I think the fitness world
kind of the reason I did this was people like
to think they know everything, and then people who don't
feel weird asking questions. So if you're hand in the
ninth grade earth science class is always a very jaunting
thing exactly. So one of the questions that came through
(13:11):
was what's the workout I can do early morning that
won't take up a ton of time? And I think
this is kind of the perfect segue for you to
talk about something someone can do. Again, it's gonna go
back to our fitness level. So if I've got let's
say a lot of people I call him desk jockeys
and people but sit at desks all day in the
nine to five vers right, got commute? You know, say
I got a thirty minute commute to and from my
work every day, and we gotta go to the gym
(13:34):
and then go to work. So if we're gonna go
to the gym, we're gonna pick something that's simple. And
so at the gym, we're gonna go with the dumbell
or the kettlebell route or the body weight route, because
that's gonna be something we can pick up and grab
as quickly as possible to get it done as efficiently
as possible. Then kind of hit the showers and gets work.
(13:54):
What if someone just wants to do something at home,
is that there's body weight stuff. Yeah, yeah, we have
our body weight stuff and business where a lot of
the things I wrote about, I will push all my
clients of just getting into the bada or my clients
are working out for lest of the year into the
body weight stuff. Now they're they're gonna get intense as
you kind of work up to the fifth workout. And
(14:15):
I wrote that in the book, make sure you do
the workouts in order. Even in each category, workouts one
through five they progress. That was on purpose. So don't
jump right in the number five because you feel like it.
Shut up with the number of the first workout in
every section. So and the body weight itself. And this
is kind of the basic philosophy of the workouts I'm
going back into, is the body weight movements of the
(14:36):
squad and the hinge and the push up and the
pull up are the basic movements of every great workout.
The only difference here is we've kind of programmed it
a little bit differently, the twenty seconds of work and
send seconds of rest. That's all. So I'm looking at
the body weight section of your book of the Tobatto
Workout Handbook, Volume two, um to Abatto, number fifty one.
That's the first body weight exercise you have there, and
(14:59):
it says tr X row. Now, if someone doesn't have
like a TRX strap, can they sub that out with
something else? That's tough at home with you know, absolutely
zero equipment. We're gonna struggle with the bath straight up. Okay,
If people want to get the book that I've been
talking about this whole time, where do you want to
send them? All? Right to get Fit now dot com.
(15:20):
They have all the books right there. You can pick
up volume one, volume twos right there. Of course, has
read on Amazon and all all major realtors that where
books are sold, Barnes and Noble. So what's the what's
the biggest difference between volume one and volume two? Well,
they're all brand new. I wrote it organically. I didn't
looking at book once other than for quick preference. So
there's brand new workouts in my voice, in my style. Um,
(15:45):
with the Tobata program. Is there anything So you've got
this audience now you have people listening learning about Tobata workouts,
is there anything you wish everyone could just understand to
kind of get more out of their workouts, whether it's
tibada or something else that they're doing on the side,
in regards of fitness in general being a better Okay,
uh yeah, consistency. It's the least sexy thing I can
(16:08):
say right now. If I were to like give a
hot take and try to promote my social media this
would be a terrible answer. But um, years and years
are hard work. I know people don't want to hear
that stuff. And in this tomot of thing by itself
stand alone won't be won't be the answer. It's gonna
be consistent, healthy choices at the kitchen table and outside.
It's gonna be getting in the gym three to five
(16:29):
times a week for months and years at a time,
varying and alternating your methods. So there's gonna be phases
of tobio, there's gonna be phases of body weight work,
and there's give be phases of strength work and power
work or cross fit work. I want people to know
that you know you're gonna get some great workouts in here.
It's gonna be just a tool in the in the
fitness toolbox. That makes sense, No, absolutely. What I love
(16:49):
is it is a journey like whatever anyone's doing. Whether
you're already and on lead athlete you want to go
to the next level, whether you want to stay at
whatever level you're at, or you're just someone who hasn't
worked out in the last four years and you looked
in the mirror the other day and said, damn, I
need to start working out again. Everyone has their own journey.
It's gonna take time. Man. Journey is a great way
to say it, because if it was all linear, we'd
(17:10):
all be ripped and pulling sixty pound dead lifts exactly.
Not that way. I'd look like the Rock if it
was easy. Uh. Sadly I looked like the Rock and
Central Intelligence in the beginning about reform back yet. So um,
it's always a constant journey, and it's always evolving, and
you gotta find message that worked for you. You know,
since you are a strength coach and you see a
lot of people transform, I know a lot of there's
(17:33):
always that clickbait thing lose twenty pounds in one week
or what. I don't know, that sounds ridiculous, But what
do you think for an average person? Like how long
should people kind of wait before they start expecting to
see a difference? You know what I mean? Gosh, I
mean you started as a trainer. This is kind of
like the first question you're ever gonna get. Yeah, people
are giving you a paying their hardware money, Like when
(17:54):
the hell am I going to get a return on
my investment? Someone comes to you and says, I've got
a trip to Vegas in four weeks? You know, like,
is that reasonable or is it more of an eight
week thing a twelve week thing. It's kind of like
your contract. It's commensurate with experience, right, So, uh, your
your results in fitness are commensurate with your diet. So
(18:15):
and the longer duration kind of the more investment we
put into it, the greater chance you have to hold
onto it. And so the faster you lose that weight,
the more tenuous hold you're gonna have on that weight loss. So,
I mean, people are down for anything. But if you've
got a vague strip in three or four weeks, and
I mean, who knows you want to drop twelve pounds,
Sure you can do that. Of those twelve pounds, how
(18:36):
much is gonna be muscle muscle and how much it
is gonna actually be body fat and make a visible difference. Gosh,
I couldn't tell you that everybody's makeup is gonna go
to determine that. But um, it's really the long game.
And I've learned that a long time ago now being
normal Scosh twenty one years in now. On the fitness game,
it's really the long game. And so if you can
(18:57):
develop that lifelong routine and ingrain the the ideas of
a proper fitness program, it will take you a long way.
I've always I've always tried to tell people that you're
gonna feel a difference before you actually see a difference.
If you change your diet and you actually start, you know,
challenging yourself with whatever workout you're doing. In three or
(19:18):
four weeks, you'll feel a little better. Those exercises will
be a little easier to do. You'll see yourself going
up and wait or reps or whatever your goal is,
and that feeling becomes addictive, and then you'll start seeing
results after that. Yeah, and so we'll talk about in
my gym um clients have work with. You want to
chase performance in the weight room to create change in
(19:38):
your life. And so if I chase performance in the
weight room, whether it's improving my fimiate or meter urge score,
or my reps on the squad or how much time
I can hold the flexed arm hang, I chase those
performance metrics and then I just try to eat a consistent,
healthy diet. My body is going to change outside the
gym more so. Been chasing the very inaccurate calories and
(20:00):
the cardio machines or any other sort of metric you
want to put together on the weight loss thing. But
even next level stuff, I'll have people who because in
this world man, with this social media stuff, we're all
very numbers driven. I'll have plans that will divine metrics
that are not numbers based. So we'll talk about that
kind of that belt loop on your genes that everybody
(20:23):
knows where you're supposed to be at. So we get
close to that famous belt loop our bodies improving or women,
we might measure up the kind of the hips and
butt area or the triceps, so take that mirror shot
kind of those famous self prepictures so the mirror doesn't
lie how are clothes fit? And yeah, we can use
(20:43):
the scale. It'll just be a piece. It's not gonna
be the whole thing though, And then the book is.
It's just that it's a piece. And so I hope
people in their fitness journeys can can come across this
book and use just a little bit of it to
help them realize their goals and become a healthier and
better person. Now, I really do love the book. I Uh,
like I said, I opened it, I didn't really know
what to expect, um, but I think you did a
(21:04):
very good job of kind of just explaining everything and
breaking everything down so it's easy to find um and
I'll definitely be using it myself. That's cool, man, Thanks
very much. Thank you for making some time and uh
and hanging out on the podcast. Thanks Anthony bud all right,
you want to check out that book for yourself. It's
the Tobatta Workout Handbook Volume to Get Fit Now dot com. Um.
It is a really useful tool. Like I'm flipping through
the pages right now. If that's your thing, go check
(21:26):
it out. Remember you can always subscribe to the podcast
that way. You never miss it. Hopefully you're listening on
I Heart Radio just said a little subscribe button, know
the follow button. Actually, if you're listening on iTunes, there
is a subscribe button there that way. Every time I
post one, you'll hear it first. And last week there
was a little bit of a technical issue, so it
didn't post till Friday. I'm back on track now and
(21:46):
for this week, I don't think I've given an actual
workout challenge yet. For the week, I started off with
drinking the right amount of water, then getting in the
right amount of sleep, and then challenging yourself to do something. Um.
But this time there is actually gonna be a workout
leunge and you can tailor it to whatever level you're
at right now, wherever you are in your journey. But
(22:07):
for the next week, from this Wednesday, or you can
start tomorrow until the following Workout Wednesday podcast, try to
do something active, something physical every single day. UM. Don't
go crazy if you're just getting into this. If you
are working out pretty consistently, had something small to your
routine and do that every single day. But just try
to get yourself and I'm gonna do the same thing
(22:29):
to do something physical, maybe twenty minutes worth of work
every single day. If you go heavy on your legs
one day, then maybe do an upper body or more
of a cardio thing the next day. Bounce it out.
Like I said, cater it, tailor it to whatever you need. Um.
If you need ideas, you can always hit me up
at Worst Anthony. And of course, one of the things
I need you to do as you listen to the podcast,
(22:50):
as you go about your regular day is think of
questions for the Workout Wednesday podcast and then you can
hit me up at Worst Anthony on Facebook, Twitter, Snapchat
and Instagram, or if you want to send a longer
message and email is always good. My Day Friday show
at Gmail. If you have ideas for guests, if you
have questions for specific guests, whatever it is, send them
(23:12):
my way. That way, I can always think about, um,
what the next podcast is going to be in the
podcast after that. Thank you so much. You have no
idea how much I appreciate it. Peace,
Okay, made it to another week of the Workout Wednesday podcast.
If this is your first time listening, thank you. There's
I think five other ones who can listen to if
you want some other tips, got some diet stuff out there.
I'm excited though, because this podcast goes back to actually
working out. I don't know, we talked about diet and
challenges and stuff like that, um, but this explains a
workout that I knew very little about until recently, until
(00:24):
about two years ago. UM, but I love it and
I think it's something that everyone should try to incorporate
at some point, um on a weekly, daily basis if
you can, a weekly basis, if you can, just because
I think it's a great time saver, UM and the
times that I've done it, it it definitely does kick your
ass and you see some results, which is pretty cool.
(00:45):
So let's jump right into it again into the challenge
for the week after. I talked to my guest, who
is a strength and conditioning coach also an author. We're
gonna talk about his book, The Tobata Workout Handbook Volume
to Mike Volkman. Good morning, Mike. Thanks for on exciting times.
So you're a strength and conditioning coach at the Petty School. Right. Yeah,
(01:05):
then there my ninth year, we've got four four levels.
We got a freshman right through uh seniors. We have
a post grad program, a fifth year program. So but
we have five hundred fifty faculty, fifteen sports freshman through varsities.
As a kid growing up playing sports in high school
and in college, my strength and conditioning coaches were probably
(01:26):
the most influential people in athletics for me. I had
my coach Frankie in high school, who is our who
is our strength and conditioning coach called me tall, me
like the base the foundation of what I still used today.
And then at Seton Hall I had two great strength
and conditioning coaches as well who really took me through
to that next level. And I love talking to coaches
because you have to learn how to kind of communicate
(01:47):
with a wide variety of people. Let's put it kindly.
I've been I've been fortunate. I've been at all three levels.
I've been high school, Major Division one, and in a
in a pro level coach. I was at George wash
University with the basketball and baseball teams. I was in
pressional Baseball is a mind only strength coach, and and
then now I've been in the high school level for
(02:08):
twelve years. Coaching gets easier as you move up a level.
It gets next year, for sure, but it gets easier.
I can teach a hand clean to a Division one
or a pro athlete in minutes, but teaching a hand
clean or the hip hinge or a squad movement to
a to a high school kid takes weeks or months
or even years because they're still building that foundation. Oh
my god. Yeah. The Tobatto Workout Handbook, Volume two. Yeah.
(02:30):
When I first got the email saying that this is
even available, I was like, all right, that's kind of weird,
Like why do I need a workout book? There are
enough videos, and I mean there's this podcast out there.
There's a million different ways. Why did you decide to
do this as a book, Because I I actually I
love it now that I actually have in my hands.
It's funny you say that, because now with technology, everything's
(02:51):
on the phone. I've gone back to more Excel spreadsheets
and paper and pencil workouts in the last few years
than I ever expected. So I'm walking on with the
book right now. There's pictures of a few point Instagram
with torn up pages and coffee spilled on the on
the on the number sixty four to battle workouts online. Um,
I think people are kind of getting back to the
basics and tearing a page out of this workout and
(03:11):
either penny to your garage gym wall or taping it
to your gym bag or bringing it to the local box.
Workout is something people can get back into it because
the phone is awesome. I mean, the lives are on
the phone. It's it's organized. That's how we keep our
lives on track. But it can be a distraction. And
if we're talking it looking at the Tobado workout and
we're looking at our workouts where it's four workouts per workout,
(03:33):
each workout about four minutes of piece. You know, you're
in there and you're trying to be efficient and effective,
and if you're looking at all your social media platforms
in between sets, you're kind of losing that effecting efficiency.
So you're so this book is actually designed to kind
of be ripped apart and taking around, right. Yeah, grab
a single sheet, rip it out and get to work.
Let's go to the basics, I guess, because you gotta
start somewhere, right, yeah, it's the Tobado Workout Handbook. What
(03:57):
is for people who aren't familiar with about or don't
know the specifics, what is it? Tobata workout? This is
an intense protocol of twenty seconds of work, ten seconds
of rest for eight eight reps, twenty seconds of work
for four rounds or eight rounds I'm sorry eight. Yeah,
So if we'll do you might do a front squad.
(04:18):
So we got nine pounds in the front squad. You're
gonna do as many rest as possible for those twenty
seconds racket, take a few deep reasts for those twenty seconds,
and repeat that cycle seven times for a total of
four minutes. Correct? Why does it work? What is the
science behind it? Like? Because in my mind when I
was first introduced to it, it didn't make any sense
to me because I was used to whether it's high
(04:39):
school or college draft or being in the weight room
for an hour an hour and a half and getting
a good workout in well. Well, first of all, it
is so many of us get stuck or have gotten
stuck in that kind of three sets to tend dagma. Right,
So we grew up with the with the bodybuilding and
the Men's Fitness. In the Men's Health we did three
sets of ten growing up and moving on from that.
Simply just having a new stimul us makes it effective.
(05:01):
But on the research side, we're able to hit the
aerobic and anaerobic systems of the body. What does that mean?
So essentially you're mixing in high, medium, and low intensity
in one workout. And so when you're bringing your body
right to that threshold of excitement of twenty seconds of
work and you let it come down for that ten seconds,
(05:21):
now you're mixing that uh, different levels of intensity. And
now you're within the protocol where we have four exercises
of fourteen sixteen minutes at the time. In between each movement,
you're coming back into that aerobic system, so you're burning
a lot of calories from your body fat, whereas in
the anaerobic piece burn a lot of calories from your
(05:43):
muscle glycogen, which is kind of your your story carbohydrate.
Right when we're done with this workout, sixteen minutes later,
our body is still on fire called the epoch excess
post oxygen consumption. So that epoch is still cranking, and
so we'll burn a lot of calories post workout and
that's with the killer piece. It's like when you're dealing
that thirty minute forty minute bike where you're your heart
(06:05):
rate kind of barely um rows above, or you could
keep a conversation with your girl front of the bike
the whole time you did. You burned calories for those
thirty five minutes. You know, a minute this workout, you're
still fired up. I mean you were doing workout in
the morning and your your metabolism is still going by lunchtime,
and research will show that it's still it still goes
(06:26):
to like seventy two hours out. So that's why we
talked about two three days a week. Okay, So if
someone already has like a workout schedule that they stick to,
is grabbing your book or grabbing some of your workouts
and adding it to that smart or should you do
just at the botto workout by itself. It comes down
specifically each individual. So I gotta think most of our clients,
(06:46):
most of our readers, and most of our listeners are
working moms and dad's parents, coaches that lead busy lives
that need effective workouts that are maybe working out three
or four times a week, half hour or forty five
minutes today, they have an existing program and they see
the book and they see it's you know, they getting
really excited about it. They better take something out that
(07:07):
they're gonna put in just to make sure we accommodate
for the volume. Just currently, if they're on a program
and their body is adjusting and it's healthy and there's
no injury, then what the volume they're occurring is working.
And that's the whole idea of fitness exercise and create
a stimulus that we can grow and adjust from without
injuring our bodies. If we see this clickbait headline and
(07:28):
Men's Fitness, you know, get ripped in sixteen minutes, they're like,
oh sweet, I gotta jump on this, and then maybe
add a day or two in addition to what we're doing.
That's really a recipe for injury. Conversely, instead of adding
things to an existing workout, can you take this to
Botuto handwork to Botto Workout Handbook and just use this
for an extended period of time and see like significant results. Yes,
(07:51):
the ads A just provided we build up to it.
So if we take a new client and here she
wants to get in the best shape of her life,
that's what we talk about with this eight week program.
So I am by no means pitching it that bottom
workout as is. So the research twenty years ago, it
was based on elite athlete twenty something ment already in
great shape. How many people do I have walk into
(08:13):
my gym or clients or listeners that fit that bill?
Probably not very few? Ye, not man. So I wrote
a book that accommodated for those they want to get
to that level. So we have an eight week program
that speaks to how we can progress to split twenty
seconds of work in ten seconds rest. Because uh, jumping
into something like this can be a bit uh jaunton
(08:34):
officially and emotionally. So we wrote a program to help
people kind of on board themselves. Like I said, I
was a little skeptical when I first saw the original
email about the book. Too good to be true? Right,
well a little bit, and part of it was like, Okay,
why do I need to read about TOBOTA training other
than just knowing what it is? But you do an
incredible job. I don't know if it's just you by yourself,
for you and a team or whatever, but I was
(08:56):
really impressed with how easy to follow everything is. And
how well everything is broken down. I was like, all right,
let me try something out here, and you actually have
sections based on what equipment you have around you. I
went to cattle bell because I have a cattle bell
in my apartment, found an easy workout or straightforward work
out and just did it right there. And I was like,
you know what, this thing is actually pretty amazing. Thank
(09:18):
you very much. That was pretty cool man. Um. So
the answer is there was a great team, like have
the lean and get it now are great people. But
the the the contest and the way it was written,
it was all me. And that's just kind of my
style and the way I write and the way I interact.
I try to be clear and concise and straight to
the point that because uh, you know, I kind of
get in trouble sometimes writing emails as is because I
(09:39):
just kind of write the way I talk and the
way we're going right now. If we were to transcribe
what we were doing, I read it back like what
the hell were you thinking? You know? So the way
I wrote it was the way I would kind of
work with a client in the gym, and and that's
the one I have. What I I've had the most
success with because there's these we call them keyboard coaches. Um,
they don't have any clients, they've never been in Jim,
(10:00):
but they gotta on Instagram followers. They seem to know
what they're doing and they gotta you know, they got
a six pack and so all of a sudden, that's
all the credibility you need in the social media world.
So when I wrote this book, it was just the
style that that I've had for years, and the great
people and have Leon Get Fit Now broke down the
exercise descriptions as how based off it their readers. You know,
(10:22):
we collaborated certainly on the mode, the mortalities that are
most popular with barbell, cattle bell, and bands, and you
have all the descriptions and then you open it up.
Because I'm looking at the book right now in front
of me. The thing that called my eye right away
was you have goal based to badas so are you
trying to burn fat, you're trying to gain strength? Or
(10:43):
there's the third section, which is power. Now who is
that aimed at? How is relative? And I've said this
for years, it's not just my athletes who I work
with the high school level. I've been fortunate enough to
work with the pro athletes. It's not just the athletes
um um fortunate to have two kids. It's the it's
the parents. You's got to pick their kid upout the floor.
It's a it's the parent in the in the kitchen
(11:05):
who has to react to something that's happening in the
crazy family life. These things are not expecting and that's power,
that's reaction. And it kind of like again old me
to be listening thinking, you gotta be kidding me, But
your parents and the listeners who've got kids will be like,
you know what, that kind of makes a lot of sense.
And so if I live on the eliptical training and
(11:25):
if I live on the treadmill or these group exercise
classes that do just a million reps, yeah, my cardio
insurance is gonna be good and my muscular insurance is
gonna be good. But what happens if happens, and I
gotta react and move and any more power or more strength,
and it's not there. So the power workouts can can
be applied to everybody. And that's why there's only five.
(11:46):
I could have written a whole book on power um.
They can certainly be scaled back to every individual. Is
this book something that anyone can pick up and just
do work out and try to get to that level. Yeah,
and it's the key. I'm glad you brought this up
because so many people like counting Sabata books written Tobata books,
or to post or instagram things. We'll just whip off
(12:06):
the old research and tell people that in four minutes
a day, eight minutes a day, sixteen minutes a day,
they can be ripped just like me. You know that
kind of crap. And I read it clearly in the book.
I said, this is not a magic pill, This is
not the answer, this is a peace The original research
also pairs this high intensity work with thirty to forty
minutes of lower intensity work to help recovery and burn
(12:28):
a few mortalities. So even in the original research it
wasn't just the eight minutes a day of this high
intensity stuff. So the answer is, yes, those people need
to get in the gym and they need to add
some of this high intensity stuff. Because then I alluded
earlier to high intensity low intensity. The answer is always
somewhere in the middle. Do you want a mixture of
all the methods to make sure our ground is covered
(12:49):
and we kind of have a nice cross training base
with the podcast. A lot of people obviously sending questions
that they'd like answered, because I think the fitness world
kind of the reason I did this was people like
to think they know everything, and then people who don't
feel weird asking questions. So if you're hand in the
ninth grade earth science class is always a very jaunting
thing exactly. So one of the questions that came through
(13:11):
was what's the workout I can do early morning that
won't take up a ton of time? And I think
this is kind of the perfect segue for you to
talk about something someone can do. Again, it's gonna go
back to our fitness level. So if I've got let's
say a lot of people I call him desk jockeys
and people but sit at desks all day in the
nine to five vers right, got commute? You know, say
I got a thirty minute commute to and from my
work every day, and we gotta go to the gym
(13:34):
and then go to work. So if we're gonna go
to the gym, we're gonna pick something that's simple. And
so at the gym, we're gonna go with the dumbell
or the kettlebell route or the body weight route, because
that's gonna be something we can pick up and grab
as quickly as possible to get it done as efficiently
as possible. Then kind of hit the showers and gets work.
(13:54):
What if someone just wants to do something at home,
is that there's body weight stuff. Yeah, yeah, we have
our body weight stuff and business where a lot of
the things I wrote about, I will push all my
clients of just getting into the bada or my clients
are working out for lest of the year into the
body weight stuff. Now they're they're gonna get intense as
you kind of work up to the fifth workout. And
(14:15):
I wrote that in the book, make sure you do
the workouts in order. Even in each category, workouts one
through five they progress. That was on purpose. So don't
jump right in the number five because you feel like it.
Shut up with the number of the first workout in
every section. So and the body weight itself. And this
is kind of the basic philosophy of the workouts I'm
going back into, is the body weight movements of the
(14:36):
squad and the hinge and the push up and the
pull up are the basic movements of every great workout.
The only difference here is we've kind of programmed it
a little bit differently, the twenty seconds of work and
send seconds of rest. That's all. So I'm looking at
the body weight section of your book of the Tobatto
Workout Handbook, Volume two, um to Abatto, number fifty one.
That's the first body weight exercise you have there, and
(14:59):
it says tr X row. Now, if someone doesn't have
like a TRX strap, can they sub that out with
something else? That's tough at home with you know, absolutely
zero equipment. We're gonna struggle with the bath straight up. Okay,
If people want to get the book that I've been
talking about this whole time, where do you want to
send them? All? Right to get Fit now dot com.
(15:20):
They have all the books right there. You can pick
up volume one, volume twos right there. Of course, has
read on Amazon and all all major realtors that where
books are sold, Barnes and Noble. So what's the what's
the biggest difference between volume one and volume two? Well,
they're all brand new. I wrote it organically. I didn't
looking at book once other than for quick preference. So
there's brand new workouts in my voice, in my style. Um,
(15:45):
with the Tobata program. Is there anything So you've got
this audience now you have people listening learning about Tobata workouts,
is there anything you wish everyone could just understand to
kind of get more out of their workouts, whether it's
tibada or something else that they're doing on the side,
in regards of fitness in general being a better Okay,
uh yeah, consistency. It's the least sexy thing I can
(16:08):
say right now. If I were to like give a
hot take and try to promote my social media this
would be a terrible answer. But um, years and years
are hard work. I know people don't want to hear
that stuff. And in this tomot of thing by itself
stand alone won't be won't be the answer. It's gonna
be consistent, healthy choices at the kitchen table and outside.
It's gonna be getting in the gym three to five
(16:29):
times a week for months and years at a time,
varying and alternating your methods. So there's gonna be phases
of tobio, there's gonna be phases of body weight work,
and there's give be phases of strength work and power
work or cross fit work. I want people to know
that you know you're gonna get some great workouts in here.
It's gonna be just a tool in the in the
fitness toolbox. That makes sense, No, absolutely. What I love
(16:49):
is it is a journey like whatever anyone's doing. Whether
you're already and on lead athlete you want to go
to the next level, whether you want to stay at
whatever level you're at, or you're just someone who hasn't
worked out in the last four years and you looked
in the mirror the other day and said, damn, I
need to start working out again. Everyone has their own journey.
It's gonna take time. Man. Journey is a great way
to say it, because if it was all linear, we'd
(17:10):
all be ripped and pulling sixty pound dead lifts exactly.
Not that way. I'd look like the Rock if it
was easy. Uh. Sadly I looked like the Rock and
Central Intelligence in the beginning about reform back yet. So um,
it's always a constant journey, and it's always evolving, and
you gotta find message that worked for you. You know,
since you are a strength coach and you see a
lot of people transform, I know a lot of there's
(17:33):
always that clickbait thing lose twenty pounds in one week
or what. I don't know, that sounds ridiculous, But what
do you think for an average person? Like how long
should people kind of wait before they start expecting to
see a difference? You know what I mean? Gosh, I
mean you started as a trainer. This is kind of
like the first question you're ever gonna get. Yeah, people
are giving you a paying their hardware money, Like when
(17:54):
the hell am I going to get a return on
my investment? Someone comes to you and says, I've got
a trip to Vegas in four weeks? You know, like,
is that reasonable or is it more of an eight
week thing a twelve week thing. It's kind of like
your contract. It's commensurate with experience, right, So, uh, your
your results in fitness are commensurate with your diet. So
(18:15):
and the longer duration kind of the more investment we
put into it, the greater chance you have to hold
onto it. And so the faster you lose that weight,
the more tenuous hold you're gonna have on that weight loss. So,
I mean, people are down for anything. But if you've
got a vague strip in three or four weeks, and
I mean, who knows you want to drop twelve pounds,
Sure you can do that. Of those twelve pounds, how
(18:36):
much is gonna be muscle muscle and how much it
is gonna actually be body fat and make a visible difference. Gosh,
I couldn't tell you that everybody's makeup is gonna go
to determine that. But um, it's really the long game.
And I've learned that a long time ago now being
normal Scosh twenty one years in now. On the fitness game,
it's really the long game. And so if you can
(18:57):
develop that lifelong routine and ingrain the the ideas of
a proper fitness program, it will take you a long way.
I've always I've always tried to tell people that you're
gonna feel a difference before you actually see a difference.
If you change your diet and you actually start, you know,
challenging yourself with whatever workout you're doing. In three or
(19:18):
four weeks, you'll feel a little better. Those exercises will
be a little easier to do. You'll see yourself going
up and wait or reps or whatever your goal is,
and that feeling becomes addictive, and then you'll start seeing
results after that. Yeah, and so we'll talk about in
my gym um clients have work with. You want to
chase performance in the weight room to create change in
(19:38):
your life. And so if I chase performance in the
weight room, whether it's improving my fimiate or meter urge score,
or my reps on the squad or how much time
I can hold the flexed arm hang, I chase those
performance metrics and then I just try to eat a consistent,
healthy diet. My body is going to change outside the
gym more so. Been chasing the very inaccurate calories and
(20:00):
the cardio machines or any other sort of metric you
want to put together on the weight loss thing. But
even next level stuff, I'll have people who because in
this world man, with this social media stuff, we're all
very numbers driven. I'll have plans that will divine metrics
that are not numbers based. So we'll talk about that
kind of that belt loop on your genes that everybody
(20:23):
knows where you're supposed to be at. So we get
close to that famous belt loop our bodies improving or women,
we might measure up the kind of the hips and
butt area or the triceps, so take that mirror shot
kind of those famous self prepictures so the mirror doesn't
lie how are clothes fit? And yeah, we can use
(20:43):
the scale. It'll just be a piece. It's not gonna
be the whole thing though, And then the book is.
It's just that it's a piece. And so I hope
people in their fitness journeys can can come across this
book and use just a little bit of it to
help them realize their goals and become a healthier and
better person. Now, I really do love the book. I Uh,
like I said, I opened it, I didn't really know
what to expect, um, but I think you did a
(21:04):
very good job of kind of just explaining everything and
breaking everything down so it's easy to find um and
I'll definitely be using it myself. That's cool, man, Thanks
very much. Thank you for making some time and uh
and hanging out on the podcast. Thanks Anthony bud all right,
you want to check out that book for yourself. It's
the Tobatta Workout Handbook Volume to Get Fit Now dot com. Um.
It is a really useful tool. Like I'm flipping through
the pages right now. If that's your thing, go check
(21:26):
it out. Remember you can always subscribe to the podcast
that way. You never miss it. Hopefully you're listening on
I Heart Radio just said a little subscribe button, know
the follow button. Actually, if you're listening on iTunes, there
is a subscribe button there that way. Every time I
post one, you'll hear it first. And last week there
was a little bit of a technical issue, so it
didn't post till Friday. I'm back on track now and
(21:46):
for this week, I don't think I've given an actual
workout challenge yet. For the week, I started off with
drinking the right amount of water, then getting in the
right amount of sleep, and then challenging yourself to do something. Um.
But this time there is actually gonna be a workout
leunge and you can tailor it to whatever level you're
at right now, wherever you are in your journey. But
(22:07):
for the next week, from this Wednesday, or you can
start tomorrow until the following Workout Wednesday podcast, try to
do something active, something physical every single day. UM. Don't
go crazy if you're just getting into this. If you
are working out pretty consistently, had something small to your
routine and do that every single day. But just try
to get yourself and I'm gonna do the same thing
(22:29):
to do something physical, maybe twenty minutes worth of work
every single day. If you go heavy on your legs
one day, then maybe do an upper body or more
of a cardio thing the next day. Bounce it out.
Like I said, cater it, tailor it to whatever you need. Um.
If you need ideas, you can always hit me up
at Worst Anthony. And of course, one of the things
I need you to do as you listen to the podcast,
(22:50):
as you go about your regular day is think of
questions for the Workout Wednesday podcast and then you can
hit me up at Worst Anthony on Facebook, Twitter, Snapchat
and Instagram, or if you want to send a longer
message and email is always good. My Day Friday show
at Gmail. If you have ideas for guests, if you
have questions for specific guests, whatever it is, send them
(23:12):
my way. That way, I can always think about, um,
what the next podcast is going to be in the
podcast after that. Thank you so much. You have no
idea how much I appreciate it. Peace,
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