Tabata Chang enjoying the sunny day on the beach in a bikini

Tabata Chang

Fitness Model, Entrepreneur

Tabata Chang is a Brazilian fitness model, entrepreneur, and internet personality who owns a popular swimwear line.

From Rio De Janeiro, Tabata didn’t always have a fitness figure. She lived most of her life doing things girls her age would do; going out to events, eating, and drinking alcohol.

However, there came a point where Tabata became ‘fed up’ with her lifestyle, deciding to take a step towards self-improvement. As she says; “One fine day I decided to take up fitness!” The results from training didn’t show up immediately, but Tabata was persistent.

Training and watching her diet carefully day in, and day out. Tabata gradually transformed her physique, and life; becoming known for her transformation, and awesome pictures on social media.


Tabata Chang soaking up the sun on the beach, looking fit and lean

“If your life feels soft, it’s because you never sat in a leg extension chair. The feeling from this exercise is unbelievable.”

Athlete Statistics

Full Name: Tabata Chang
WeightHeightAgeDate of Birth
115 - 125lbs (52.2 - 56.7kg)5'5" (165cm)35November 16, 1986
BrazilianFitness Model, Entrepreneur2010
Weight115 - 125lbs (52.2 - 56.7kg)
Height5'5" (165cm)
Date of BirthNovember 16, 1986
ProfessionFitness Model, Entrepreneur


Tabata Chang kneeling on the beach soaking up the sun


  • Swimwear Line Owner
  • Fitness Model


Tabata Chang walking on a beach wearing a red bikini looking lean and healthy

“Quadriceps are conquered with pain! Yes, you will feel pain in training! Working out is the same as dieting – if it’s too easy, you’re doing something wrong. Haha, want to feel pleasure?! Have sex! Do not look for pleasure in leg training…”


Training Abs Multiple Times a Week

Usually, before or after her main workout, Tabada will do some ab exercises. On Mondays and Wednesdays, she’ll train them with heavy weights.

On Tuesdays and Thursdays, Tabada will only use her bodyweight. And lastly, on Fridays, she’ll do functional ab training, combining weights with bodyweight exercises together.


Tabata Chang's transformation from skinny to fit

Changing Workout Routines

Tabata has several workout plans which she rotates every few weeks; this way, preventing her body from adapting.

Here’s one of the Tabata’s workout routines;

  • Monday – Legs, Glutes, Abs
  • Tuesday – Chest, Arms, Abs
  • Wednesday – Back, Abs
  • Thursday – Legs, Glutes, Abs
  • Friday – Core (Lower back, Abs, Obliques)
  • Saturday – Full Recovery
  • Sunday – Full Recovery

If Tabata feels like her body is rested enough. She might also do a chest workout on Saturday, and Back workout on Sunday; not having a single rest day in the week.


Tabata Chang on the beach, her abs looking awesome


Avoiding the Extremes

Not of fan of the term ‘cheat meals’, Tabata prefers calling her diet balanced. In other words, Tabata will eat foods which nourish her body, but also, she’ll enjoy something delicious every now and then.

Tabata says, by restricting herself too much with her diet, she would only prevent growth and repair. According to her, the key to long-term progress in fitness is to have a relaxed approach to it; not too strict, and not too loose either.


Tabata-Chang before and after  transformation

Tabata Chang before and after

Supplement Stack of Tabata Chang

Tabata is a big fan of fat burners. She feels their thermogenic properties help her lose fat even when she ‘slacks’ with her diet.

Alongside a fat burner, Tabata also takes a glutamine, whey protein, and fish oil supplement.



Tabata Chang in a bikini near the beach, looking aesthetic and lean

“If you do not know where to start, start smiling!”

What we can learn from Tabata Chang

Tabata Chang’s transformation has taught us that change, or better yet, improvement is possible – the only thing necessary is for you to take that first step.

Once you see the results from your hard work come, you’ll never look back – just like Tabata Chang.

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