Training

The TWT System® showcases PHA and HIIT circuits that promote strength, tone, and energy. Invented by American physiology professor Arthur H. Steinhaus and popularised in the 1960’s by body builder Bob Gajda, PHA is a combination of circuit, strength and hypertrophy training that has recently been attracting attention. Known to improve cardiovascular and anaerobic performance, PHA features an intense full body circuit, usually with five different exercises performed in sequence with little rest in between the exercises. The typical circuit will have alternate upper and lower body exercises, helping to manage muscle fatigue and ensuring an all-round workout. Beginners will usually start with two or three rounds to the circuit and increase these to as many as seven as they gain experience and improved conditioning. More information about the principles and benefits of PHA as well as exercises and suggested workouts are featured in the TWT System® Guide.

High Intensity Interval Training or HIIT, popularised over the past decade, is the perfect cardio foil to the resistance components of PHA. HIIT has been proven to burn fat while preserving muscle mass. Based on performing short high intensity exercises - using body weight, lighter load, or cardio machines - with short-to-medium periods of rest in-between, HIIT continues to work long after you have completed your workout. Intervals stimulate metabolism and increase anabolic hormones post-workout, burning fat while making sure that good muscle quality and structure are maintained. More information about the principles and benefits of HIIT as well as exercises and suggested workouts are featured in the TWT System® Guide.

Nutrition

The TWT System® highlights the regenerative power of intermittent fasting and the disciplined accuracy of the macros diet, both with a foundation based on the Mediterranean menu. These popular and proven eating regimes promote clean, healthy eating whilst supporting weight loss, toning and muscle-building. Intermittent fasting took the world by storm in the mid-2000’s and has grown in popularity and variety since. Initially known as the 5:2 diet with two fast days out of seven, new variants such as alternate day fasting and time-restricted eating, where all meals are consumed within a limited time window, have become popular. Intermittent fasting promotes rapid and sustained weight loss and long-term health. It has been shown to reset the body’s immune system and enable it to self-repair. Research has also shown that it can reduce the risk of heart disease and contribute to lower blood sugar levels. More information on the elements and benefits of intermittent fasting as well as recommendations on further reading are featured in the TWT System® Guide.

The macros diet entails monitoring protein, fat and carbohydrate ratios and balancing their quantities to ensure accurate amounts and calories are consumed. The three macronutrients are the building blocks of any diet, and supply the energy, fuel and nutrients that we need to live. As each macronutrient has a specific purpose, it is important that they are consumed in the proper amounts for optimal health. Calculating how many macronutrients your body needs and planning to eat a balanced amount will help you to achieve your health, conditioning and weight management goals. More information on the principles and benefits of the macros diet as well as recommendations on further reading are featured in the TWT System® Guide.