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ALAN LEVI PERSONAL TRAINING

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The TUT workout

Posted on January 6, 2017 at 8:17 AM
This workout is a challenging and powerful way of burning fat rapidly.

 It utilises the principal of TUT training (Time Under Tension). This relates to how long the muscles are stressed under tension. To train muscles appropriately they need to be exposed to tension for certain periods of time that will alter the effect and even the muscle fibres recruited.

1-20 seconds relates to Relative Strength (ie your strength relative to your bodyweight). This is most important for power and explosive athletes or sports people, whether it be boxers, MMA fighters, rugby players, and even footballers (though football is often incorrectly considered to be more of an "aerobic" activity, it really is a succession of sprints and therefore does require levels of relative strength).

40-70 seconds relates to hypertrophy or sarcoplasmic hypertrophy (an increase in the amount of the non contractile proteins in the muscle). Basically muscle toning or lean muscle size increases. This is the best type of training for fat loss as keeping the muscles under tension for this amount of time increases muscle mass, the bodies disposal of glucose, insulin management and also improves the bodies production of growth hormone, the bodies elixir of life that is responsible for our metabolism and get up and go.

There are different ways to work Time Under Tension, one is to have each rep take a certain amount of time (ie, in a squat lowering for 4 seconds, pausing for 1 second and coming up in two seconds. This would mean each rep would take 7 seconds). Do 10 of these and you have done the exercise for 70 seconds. The other way is to simply time the sets and I have found this to work equally well.

So on to the workout:

Russian Step Ups:

Round 1: 70 Seconds
Round 2: 60 seconds
Round 3: 50 seconds
Round 4: 40 seconds

Inverted Rows:

Round 1: 70 Seconds
Round 2: 60 seconds
Round 3: 50 seconds
Round 4: 40 seconds


Push Ups:

Round 1: 70 Seconds
Round 2: 60 seconds
Round 3: 50 seconds
Round 4: 40 seconds


Kettlebell Swings:

Round 1: 70 Seconds
Round 2: 60 seconds
Round 3: 50 seconds
Round 4: 40 seconds

You can choose other exercises, and a good way to ensure your workout is balanced, have a push movement, a pull movement, a lunge, a squat and a bend-to extend movement, This will ensure that you don't overburden the body with one movement pattern.

Categories: Training, Workouts

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