Build Bigger Back Muscles with Instant Fitness

Building your back muscles is important to your health. It will prevent you from getting back injuries in the gym, at work, and as you get older. You’ll be able to hold better posture, and, let’s face it, a buff body looks better when all parts are ripped!

Men are usually more focused on their back, but women need to focus on it too. Although they may not go as hard on this area, they still need to build muscle to help the overall fitness of their bodies.

Three main areas to focus on:

Lats, Traps, and middle/lower back

For Latissimus dorsi, there are two workouts you can do:

Lat pulldowns, and pull-ups

For bigger traps:

Power cleans, overhead shrugs, barbell shoulder shrugs, farmer’s walk

Middle-Lower back:

Any form of a row, back extensions

Remember, any exercise that works all of these muscles at the same time is great, too!

For more information about your health and Instant Fitness, click here!

Tony T

Instant Fitness, Atlanta's #1 Personal Trainers

(404) 941-4348

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)

Best Ab Workouts from Atlanta's Best Personal Trainer!

For a 2 minute FREE ab workout video, CLICK HERE! Get a six pack in 2 minutes a day!




If you want a six-pack, here are some great exercises you can do that will get you there. Be sure to use a different one every time you workout to promote muscle confusion and thus, faster results.

1. Bicycle crunches -while laying on your back, bring your legs up, knees bent, move your legs in a bicycle motion. With your hands behind your ears, bring your shoulder-blades off the mat and touch the opposite elbow to knee. Repeat on other side.
2. Jackknives- lay on the mat with arms and legs outstretched above and below you. Simultaneously bring your opposite arm and leg together in the air to touch your toes. Repeat on other side.
3. Butt lifts- lay with your back on the mat and your arms at your side, palms facing the floor. Bring your legs straight up in the air. While using your palms to push slightly against the mat, lift your butt/legs straight into the air. Try not to rock back and for (don’t use your momentum to lift you), just lift straight up and down.
4. Planks- Hold the “up” part of a push-up. Make sure your shoulders are back, your back is straight and not sagging, your head is up, you’re focusing on your abs, and that you are breathing. You can also do this on your forearms and on your side with forearm.
5. Leg raises- in the captain’s chair with back straight and hands on the handlebar, lift legs and raise them, with knees bent, to your chest. Lower them down again, keeping knees bent. Do not swing your legs.

CHECK OUT DEMONSTRATIONS OF AB EXERCISES HERE!

-Tony Tiamiyu

 Instant Fitness, LLC

 Atlanta's #1 Personal Trainer

Lindbergh City Center

Instant Fitness' Gym Jargon

Do you understand everything you hear at the gym or from your trainer? Are you sure you understand everything you've heard about fitness? Read these definitions and compare them to what you thought previously. Hopefully they will give you more insight during your workouts

Fitness-the body’s ability to meet physical demands, composed of four components; flexibility, strength, muscle endurance, and cardiovascular endurance.

BMI- Body Mass Index- an index of a person’s weight in relation to height that correlates with total body fat content. (A person may have a low percentage of body fat, but a high BMI if he is muscular)

Body fat analysis (percentage)- The percentage of fat in your body. This is difficult to attain, but can be found by hydrostatic weighing, skinfold tests, bioelectrical impedance, dual energy X-ray absorptiometry, and via the BodPod. Desirable measures for body fat percentages are 12-20 for men and 20-30 for women.

Overload-extra physical demand placed on the body. A principle of training is that for a body system to improve, its workload must be increased by increments over time.

Muscle endurance- the ability of a muscle to contract repeatedly within a given time without becoming exhausted.

Cardiovascular endurance- the ability of the cardiovascular system to sustain effort over a period of time

Aerodic- requiring oxygen; an exercise you can perform while still talking

Anaerobic- not requiring oxygen; a more intense workout (almost max level) you can do but cannot talk while doing

Target heart rate- the heartbeat rate that will achieve cardiovascular endurance for a given person; fast enough to push the heart, but not so fast as to strain it.

Reps- repetition; one complete movement as in a hammer curl

Sets- a group of reps.

Super Set-Two different workouts, back to back, with little rest in between. One set on each machine, then repeat.

-Tony Tiamiyu

 Instant Fitness, LLC

 Atlanta's #1 Personal Trainer

 Lindbergh City Center

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

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