This was the study with HIIT training, not tabata, and it was significantly longer than 4 minutes. The HIIT group didn't particularly have high intensity according to like CF methods of highest VO2max possible. But it's a good approximation as tabatas and HIIT are similar as is their high intensity vs. steady state
What is your diet looking like? That's going to make more difference than what you're doing for exercise although exercise will help.
Also, would be nice if you had some goals.. besides "burning fat" and "gaining muscle"
Oh, that's an interesting study. So it would be smart of me to switch over to doing HIIT and tabata. Cool, i'll definitely incorporate them more. Also, is it true that interval training raises endurance? Because that's another reason why I wasn't switching to these interval exercises.
Is there any reason why I should do tabata instead of HIIT? Or vice versa?
Yeah, diet is definitely a bigger factor. As of now, it's not good, but its getting better. I plan to start off like this:
Breakfast: Yogurt and fruit, or oatmeal and fruit, something like that
Snack 1: A handful of nuts, maybe string cheese
Lunch: vegetables and lean meat, perhaps a sandwich incorporating those, maybe a piece of fruit for dessert
Snack 2: baby carrots, something like that
Dinner: See lunch, but not sandwich-like. More like a plate
As for goals, I thought about it, and...
-I don't have a bf% calculator as of now, but I will try and get my hands on one. What is an ideal bf%? I'm guessing its relative.
-Bench 1 caddy (90 lbs)
-Squat 120 lbs
Question: What's a good non-iso exercise for biceps, besides pullups?
Please lemme know if those are good goals.
PS very sorry for going in depth so much, I want to make sure I'm on the quickest path to good health.