Muscle Mastery: Proven Strategies to Maximize Gains and Burn Fat

Lisette Marie

19. Time Under Tension (TUT): Slow Down for More Gains

Focused Man Doing Exercise. Photo Credit: Envato @AnnaStills

TUT refers to the amount of time your muscles are under strain during a set. By slowing down the eccentric (lowering) phase or adding pauses, you increase muscle fiber activation and metabolic stress—two key drivers of hypertrophy. This technique also enhances mind-muscle connection and form, reducing the risk of injury while deepening muscle fatigue. TUT can be applied to any lift and is particularly useful during cutting phases when training volume is high and rest time is short.

20. Fasted Cardio: A Tool for Strategic Fat Loss

People Preparing for Summer Vacation. Photo Credit: Envato @AnnaStills

Fasted cardio—typically performed in the morning before breakfast—can help accelerate fat oxidation, especially in leaner individuals. While the science is mixed, many athletes use it as a tool during fat loss phases to target stubborn areas and increase daily energy expenditure. It’s most effective when paired with strength training and adequate recovery, and should be done moderately to avoid muscle breakdown. For those looking to fine-tune their physique, fasted cardio is a strategic, low-impact fat-burning method worth considering.

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19. Time Under Tension (TUT): Slow Down for More Gains

20. Fasted Cardio: A Tool for Strategic Fat Loss

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