In-home Training

Unfortunately, with all of the stormy weather, it has been impossible to get your daily workout routines in. However, poor weather should not be an excuse as to why someone cannot workout. Therefore, I have come up with 7 indoor exercises that do not require any exercise equipment at all.

10 Exercise Routines:

1. Sit-ups: sit-ups help define abdominal muscles, and assist with strengthening and toning underlying core muscles.

2. Lunges: lunges help build your quadriceps and firm your glutes.

3. Dancing: besides being fun, dancing can work every muscle on your body and help burn fat.

4. Push-ups: not only do push-ups build your upper body, and arm strength, but your core strength as well.

5. Jumping Jacks: Jumping jacks increase your heart rate, which will help you burn fat.

6. Planking: planking helps strengthen your upper and lower body, and midsection, it will increase your flexibility, and improve your body posture.

7. Putting on your socks while standing up: I know it sounds weird at first, but learning to put your socks on while up will help your balance, which we begin to lose over the years.

So, the next time it rains do not despair because there are always ways to get the body that you desire.

- Tony T.
(404)941-iFIT (4348)

How to Get a BIGGER Butt with Instant Fitness and Tony Tiamiyu

Click HERE for your next step to getting a bigger butt!


Many women tell me they want a bigger butt. Here’s what I tell them:

You cannot loose weight in one specific area, therefore, you cannot gain weight in a specific area. If you want to maximize your gluteus maximus with fat, just try to gain weight by increasing your calorie intake (but don’t stop exercising). If you want to tone and sculpt your booty (thus making it bigger), here are some great exercises you can do:

1. The Squat
2. The Lunge
3. One-legged Cable Kickback
4. Gluteus Kickback
5. Hamstring Curl
6. Step Ups
7. Clam Digging (does not involve food :] )
8. Hip Lifts
9. Deadlifts, one-legged
10. Biking
11. Running, to tone and lose fat

Visit http://shapefit.com/butt-shaping-exercises.html  for descriptions and images of some of these workouts. If you don’t know these workouts, you can search their names on Google and it should give you accurate descriptions on how to do them.

As always, make sure you’re getting a good source and amount of protein in your diet to help your muscles grow.

Get a bigger butt NOW by clicking here!

-Tony Tiamiyu

 Instant Fitness, LLC

 Atlanta's #1 Personal Trainer

 Lindbergh City Center

CHECK OUT THE NEW BOOTCAMP COMMERCIAL!

Hope you enjoy it!

View more videos and stay up to date with all the current happenings of Instant Fitness here!

-Tony Tiamiyu

 Instant Fitness, LLC

 Atlanta's #1 Personal Trainer

 Lindbergh City Center

Bulk Up: Tony Tiamiyu will show you how!

We can show you the way to the quickest way to bulk up! Click here!




If you’re looking to bulk up and build muscle, this blog will fill you in on all you need to know. First, it is very important to shock your muscles so your body has to adapt to your demands. Recall the July 18th post where muscles repair themselves after they go through stress. So you should either increase the amount of weight lifted, or the amount of reps. Also, you can change up your workouts so that your muscle groups don’t get used to the same workout. To help your muscles grow and repair, you need to give them the right kind of food. Compose your diet of lots of lean protein. This protein will replace the muscle tissue (protein) that you used in your workouts. A good way to get your protein is through protein shakes, egg whites, chicken, steak, tuna, salmon, nuts and seeds, and beans. 

Here’s how you calculate your personal protein intake: Divide your weight in pounds by 2.2 (this will get your weight in kg). Then multiply your weight in kg by .8-1.8. Choose a higher number if you are more active and want to build more muscle. This final number will be the amount of grams of protein you will need to consume daily.

Don’t completely omit fat from your diet because your body needs fat too; just keep it at a healthy level. Lastly, keep you the daily maintenance on your body; make sure you’re getting plenty of water and rest.

Get help bulking up! Check out our website!


 -Tony Tiamiyu

 Instant Fitness, LLC

 Atlanta's #1 Personal Trainer

 Lindbergh City Center

Growing Pains: Tony Tiamiyu teaches you about your mucles

Learn how to get ripped and cut, CLICK HERE!

Many people know HOW to build muscle, but not many know WHY lifting heavier weights makes bigger muscles. The science behind it is simple.
You should first remember that the human body will do all that it can to repair itself to a healthy state.

When you lift a heavy weight, your muscles go through stress, which causes very small tears in your muscles. Ever felt sore the day after the gym? You are sore because your muscles are torn. But here's the best part: they are repairing themselves! Just like a scab on the outside of your body that helps heal wounds and scratches on the skin, your body repairs tears inside your body. Thus, just as a scar is a deformed or different part of your skin, your repaired muscles become larger. So, since your muscle has now grown in size, it has compensated for the weight you once lifted. You will now be able to lift a heavier weight.
Bodybuilders gain muscle quickly by constantly putting their muscles through stress. They lift very heavy weights and change their workouts frequently so that they shock their muscles.
In order for your body to repair your muscles, you must help it out. Make sure you get plenty of rest and recuperation, about 48 hours between workouts of the same muscle groups. Also, you need to make sure you're getting the right amount of protein to help repair, complex carbohydrates to have energy to get through your workouts, and a healthy source of fat. Protein can be in the form of powder or meat about 1-1.2 grams per each pound you weigh). Complex carbs are such carbs that aren't refined. And Whole Wheat (and sometimes whole grain) products will do. Just make sure "whole wheat flour" is within the first 4 ingredients on the label. You can also use fruit to fulfill the carb requirement. Healthy fats include avocado, olive oil, nuts, and seeds. And always make sure you are getting a balanced diet.
I hope I have enlightened you on the process of muscle gain. The body is a wonderful machine!

Get more tips on how to gain the most muscle in the least amount of time!

-Tony Tiamiyu

 Instant Fitness, LLC

 Atlanta's #1 Personal Trainer

 Lindbergh City Center

Instant Fitness Bootcamps! with Tony Tiamiyu

Keep up to date with Instant Fitness by clicking HERE!

I was glad to see about 15 smiling faces at the first official Bootcamp at Lindbergh City Center! A huge Thank You goes out to all who have come to the Bootcamp and brought their friends along with them! Please invite your friends, coworkers, and family to join you. You'll be surprised at the bond you will make with your community.
Here are some pictures from the past week:
    

 

 

 

 

 

 

In these bootcamps, we did a 5 minute warm-up with jumping jacks, jogging, etc. Then we moved on to a short run around the area. Afterwards we did leg exercises, more short runs, arm exercises and one more short run before cool down. We finished off our class with stretches to improve our flexibility and to make sure our muscles weren't too sore the next day.

Thanks again for those of you who came! If you haven't made it to one yet, the next bootcamp is at 8AM tomorrow (Saturday) morning.
I had a lot of fun with everyone, and I hope you've been inspired to be the best you can be!

Learn more about our bootcamps HERE!

-Tony Tiamiyu

 Instant Fitness, LLC

 Atlanta's #1 Personal Trainer

 Lindbergh City Center