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)36November 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.

Leave a comment

Your email address will not be published. Required fields are marked *

You might like...

Henry Cavill Physique


See Profile

Alex Eubank Physique


See Profile

Will Tennyson Physique


See Profile

Cristiano Ronaldo Physique


See Profile

10 Meal Planning Mistakes to Avoid: Get Shredded the Right Way

Preparing food in advance is a tool used by pro athletes and bodybuilders to stay lean, strong and aesthetic all year round. Avoid these meal planning mistakes and sail to single-digit body fat in no time at all. 

Read article

Jason Mamoa Physique


See Profile

Ryan Gosling Physique: Ryan Gosling’s Ken Transformation


See Profile

Stephen Amell Physique


See Profile

Chris Pratt Transformation and Physique


See Profile

10 Protein-Rich Foods for Vegetarians

If you're a vegetarian who's serious about strength training, you need to know how to optimize your diet to get the best results. Check out our guide to protein-rich foods to help you on your way - a completely new fitness level is just around the corner.

Read article

Chris Evans Physique


See Profile

Kumail Nanjiani Physique and Transformation: The Najiani Workout, Diet, and More


See Profile

Hugh Jackman Physique: The Wolverine Workout and Diet


See Profile

Liver King Physique


See Profile

Arnold Schwarzenegger

Arnold Schwarzenegger - He's been named the Austrian Oak, The Terminator, John Matrix, Mr. Freeze, The Governator, and to many of his fans just Arnie. Not only is he known as one of the greatest bodybuilders in history, but also as an action movie star, and an American politician.

Read article

Ahmad Ashkanani


See Profile

Mike Sommerfeld


See Profile

Zac Efron Physique


See Profile

Michal ‎Krizo Physique


See Profile