Training
Stronger, leaner, energised
Resistance and cardio circuits promoting strength and energy.
The TWT System® is built on a firm fournadtion of PHA and HIIT circuits that promote strength, fitness, tone, and energy.
Created 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. Known to improve cardiovascular and anaerobic performance, PHA features an intense full body circuit, usually with five or six 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.
HIIT is based on the popular Tabata training format and has grown in popularity in recent years. These functional conditioning sessions are proven to burn fat while preserving muscle mass. Based on performing functional 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 the workout has ended. 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 PHA and HIIT is at your fingertips when you use the Train with Tonestar 2.0 GPT on the OpenAI platform.
Nutrition
Balance, taste, variety
Healthy, balanced meals based on the Mediterranean diet.
The TWT System® highlights the regenerative power of intermittent fasting and the macro boosting,balance of the Mediterranean menu. These popular and proven eating regimes promote clean, healthy eating whilst supporting weight loss, toning and muscle-building. Intermittent fasting has grown in popularity and variety since its emergence in the early 2000s. Initially popularised 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.
The Mediterranean menu’s combination of lean protein, good fats and complex carbohydrates, makes it easier to balance macros, ensuring accurate amounts and calories are consumed. Protein, fats and carbs 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 balanced qualntities optimal nutrition and health. Understanding the macronutrient balance needed for your body type, age and fitness level will help you to achieve your health, conditioning and weight management goals.
The ‘Tonestar’
TWT system creator
Combining years of knowledge into one powerful system
Anthony Mackaiser - the ‘Tonestar’ - is an amateur HYROX competitor who has been training for more than 30 years and has seen many different eating and training approaches and ‘fads’ come and go. Having tried and tested many of these regimes, experimented with his own body, and conducted his own in-depth research, he has combined two powerful training regimes and two simple-to-follow eating principles that can be used by anyone who wants to achieve sustained health and fitness. TWT System® training promotes weight loss and lean muscle development, as well as improved fitness, strength and tone. TWT System® nutrition allows you to enjoyhealthy, tasty, and nutritious meals that balance protein, fat, carb and calorie intake, while applying the regenerative powers of intermittent fasting principles to lose weight and keep it off.
