Instant Fitness shows you how to get LEANER without getting BUFF

Ladies! Listen up! You can get lean and toned without getting bulky and buff!

To do so is simple. 

For weights: You should be able to do 30 reps but the last ten and last 5 reps of each set should be difficult. Difficult to where you’re pushing yourself out of your comfort zone. Do 2 sets of 30 reps

For your workouts: Don't be afraid to work the whole body! You aren't maxing out your muscles, so they can recover faster than those who want to look like 50 cent. Hit all the points: hamstrings, quads, back, shoulders, biceps, triceps, and abs (upper, lower, and obliques).

For cardio: Yes, cardio. If you want to get leaner, you'll need to kickstart fat burning. Start off your workout with cardio, and mix it in between muscle groups. You can do jumping jacks, mountain climbers, sprints, jogging, jump rope, line jumps, fast step ups, etc.  Start workout with 3-5 minutes cardio warm-up and mix one minute intervals between your muscle groups. If your heart rate isn't getting up there, do 3 minutes between muscle groups.

Keeping these three things in mind will definitely get you on your way to a leaner body. If you want more information, or want to learn more about your health, schedule a free fitness assessment and we'll show you exactly how it's done!

-Tony T

Atlanta Personal Trainer

Instant Fitness

(404) 941-iFIT(4348)

Tony Tiamiyu Tells You How to Burn Calories, ANYWHERE!

Burn calories ANYWHERE!

Here’s a quick routine that will get your heart pumping anywhere. All you need it a little space, maybe a mat, maybe some comfortable shoes and clothes...and a positive attitude.


10 pushups or knee push-ups
15-20 jumping jacks
1 Plank, 60 seconds
10 squats feet close together
10 squats feet far apart
15-20 jumping jacks
10 crunches followed immediately by 15-20 jumping jacks
1 Plank, 60 seconds
10 deadlifts to press (just use an imaginary weight)
15-20 jumping jacks

This workout can get harder by changing the jumping jacks to different kinds of jumps, jump lunges, jump squats, mountain climbers, etc.

The key to this workout is consistency. Don’t rest longer than 20 seconds between sets, you’ll build more muscle and burn more calories!

For more tips on weight loss, eating healthy, and getting fit, click here!

Tony Tiamiyu

Instant Fitness

Atlanta’s Best Weight-loss Professionals

(404) 941-iFIT(4348)

The World's Best Stress Reliever: Instant Fitness Bootcamps!

Relieve stress, sleep better, look younger! Learn how!

I really enjoy the natural high my body gets from working out and how it seems to make other elements of my life very clear. When you finish a challenging exercise, you can actually feel the healthy flow of blood through your veins and feel a renewed source of energy. Your mind will be clearer because of the increased levels of serotonin released when you exercise. Also, exercising releases endorphins throughout your body so you feel happier! Besides feeling happier through  those endorphins, you will start to see positive changes in your body that will make you less moody and more motivated.

You might not realize it, but as you exercise, you are staying focused on a particular task. Whether it be a game of tennis or spin class, exercising almost forces you to meditate so that when you are finished, you have forgotten about your troubles. It is really incredible how the mind and body are so dependent on each other!

For more information about stress and it’s affects on the body and mind, click here.

Got stress? Learn how to get rid of stress for good!


-Tony Tiamiyu

 Instant Fitness, LLC

 Atlanta's #1 Personal Trainer

 Lindbergh City Center

The Truth about your Stomach: Instant Fitness Gives you the Facts

True: You cannot lose weight in specific areas only; your body loses weight first where it puts it on first.

True: You can tone your stomach by doing abdominal workouts. You just cannot expect to burn the extra fat on your stomach by doing sit-ups alone.
True: you can get those abs you've always wanted. Click here to get them!

True: Cardio, especially interval training, is the best way to burn fat quickly.

Remember, your body is like a machine, all the parts must be working for something to change. In this case, you cannot just do abdominal workouts and expect your stomach to magically shrink three sizes. If you are carrying extra weight, you need to help your body burn more fat. The most efficient way to do this is through interval training. Interval training can be done on a treadmill, on foot, or on a stationary (or regular) bike. This workout includes high-intensity and low-intensity intervals, usually 30secs to 4mins long. For instance, if you are running on a treadmill (there is usually an Interval setting that you can customize), you should do about 30 seconds of sprinting and 30 seconds of walking. Repeat for about 20-30 minutes, or as long as you can handle. Over time you will increase your aerobic capacity. Because you are working at a higher intensity (as opposed to a lower intensity for a longer amount of time), your body will have more energy after your workout to burn fat. Don’t forget, you have to keep all parts of your body in line if you want to burn fat, so keep your diet in balance and you should be on your way to a slimmer you!

Get that waistline you always wanted! Click here to get free workout videos to get you there!

-Tony Tiamiyu

 Instant Fitness, LLC

 Atlanta's #1 Personal Trainer

 Lindbergh City Center