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

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

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

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

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

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