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)

Ask Instant Fitness: How do I control my portion sizes?

So you've been wondering why you haven't been able to lose weight despite your best efforts to get to the gym and watch your intake. What's the problem? Oftentimes, it's the portion sizes you're consuming. So let's talk about it.

To get used to the recommended portion sizes, first, take just one or two weeks and measure everything you eat. This way, you'll get a good idea of how much to portion out, and how many calories you're consuming per portion size. You probably wont have to measure much after this.

Second, check the nutritional information on the back of packaged food. Hopefully you aren't eating too much processed food, but if you are, make sure you know the calories per serving size.

Secondly, you can reference serving sizes to other objects to help you remember. Here's a great sheet to print out and put on your fridge. There's also a wallet-size version so you can have it on you all the time!


-Tony Tiamiyu
Instant Fitness
Atlanta's Best Personal Training
(404) 941-iFIT(4348)

LOW-CALORIE (but delicious) SNACKS HERE! From Instant Fitness via Greatist.com

Image courtesy of Greatist.com

Everyone always craves something around the mid afternoon. It’s easy to give in to those cravings, but if you have a few more healthy options, you won’t go off the deep end.

I stumbled upon this list of low-cal snacks. Check it out!

http://www.greatist.com/health/88-unexpected-snacks-under-100-calories/

For more ways to cut calories and eat healthier, click here!

-Tony T

Instant Fitness

Atlanta’s Best Weight-loss Professionals

(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)

Set your sights on success with Instant Fitness!

Surrounding yourself with positivity is proven to raise YOUR positivity. It’s a simple theory. 

Success IS possible.

It might sound really stupid, but honestly, it works. It’s as simple as believing in yourself, and once you know you CAN do it, anything is possible!

Find your favorite quotes and write them on stickies and paste them all around your house.

Write an inspirational quote on your mirror with a dry-erase marker. Even “You can do it” will give you a little extra boost.

Make a playlist of your favorite “get pumped” songs and play it on the way to work, an interview, at the gym, or any where else!

Make friends with someone who you admire for that passion and drive. They will inspire and motivate you more than you think.

These tips work well if you’re feeling depressed and down. All it takes is that first step.

Learn what else helps your emotions and success rate! Click HERE!

-Tony T

Instant Fitness

Atlanta Personal Trainer

404) 941-iFIT(4348)

Ask Instant Fitness: What do Nutritionists order when they go out to eat?

People nowadays don’t cook as much as they used to. So many of my clients bring questions to me like, “is a Subway sandwich okay?” “What about chicken enchiladas?”

Here are the basics that nutritionists follow when they eat out. They are so simple, everyone should follow them.

 Rather than going through a whole list of restaurants and calories, let’s narrow it down to a few basics which will help you in ANY restaurant you go to.

1. Limit alcohol. A lot of calories are quickly thrown down or slurped up through a straw. One or two drinks are okay. Liquor is less calories than beer and wine, but only if it’s by itself. Try drinks like Vodka Soda, rum and (diet)Coke, Skrewdriver, or Bay Breeze with diet cranberry.

2. Avoid condiments, ESPECIALLY mayo and other specialty sauces. Ketchup has a ton of sugar and other condiments cary  crazy amounts of sodium and fat. Reduced fat, reduced sugar, reduced sodium and light condiments are better options.

3. Avoid those french fries! Sides are easy to substitute. So get a salad or fruit salad instead of potato chips and fries.

4. Just sample some ice cream with the small spoons or cups they have, and you might find you don’t need any more. A lot of ice cream shops now have sugar-free and low-fat or non-fat ice cream. They are just as delicious as the others, but it doesn’t mean you can go overboard either.  You could also try a kids serving.

Overall, being healthy while eating out means you ask the waiter lots of questions and ask for substitutions, but just make sure you tip well! :]

Click here for more free tips on eating healthy, used by top professionals.

-Tony Tiamiyu

Instant Fitness

Atlanta Personal Trainer

(404) 941-iFIT(4348)

What you didn't know about sports drinks from Tony Tiamiyu

Want more tips on eating healthy and getting in shape? Click here and get on track to a healthy lifestyle!

As a personal trainer in Atlanta, it is extremely common to see sports drinks everywhere I turn. But I don't alway feel  that those drinking it are cognizant of what the sports drink is actually doing for them.

True, it is popular nowadays to have a sports drink while you’re working out. We all generally agree that they are beneficial to your workout regime, but do we really know how they work?

Gatorade was invented by a scientist at the University of Florida for their football players. These drinks were made to replace fluids and electrolytes lost due to heat and humidity during games and practices. When you sweat, you lose those fluids and electrolytes which provides energy for your muscles. They help with fatigue, post-exercise recovery, and fluid intake and retention. 

So what should you look for in a sports drink?

-4-8% carbohydrates in the form of glucose, sucrose, and fructose (try to avoid sports drinks with ONLY fructose which slows fluid absorption)

-Sodium. Your sweat is salty because it contains sodium, thus, it needs to be replaced.

-No carbonation. This will most likely cause you discomfort while working out.

-No caffeine. This can cause dehydration.

Be careful to monitor the calories in your sports drink. If you are trying to lose weight, be aware that you might be consuming the same amount of calories you are trying to burn. There are no- and low-calorie sports drinks out there, and it also helps to mix them with water. About half and half.

Sports drinks are more so for longer workouts, greater than 30 minutes of intense exercise. Longer workouts deplete the body's glycogen stores, and sports drinks help replenish them. The average person working out 30 minutes a day may not need such drinks unless their sodium and electrolyte levels are low or they are dehydrated.

So are sports drinks necessary every time you work out? Probably not, unless you work very intensely for a long period of time. You should be able to replenish your body with nutrition if you're just doing 30-minute workouts.

But remember to drink lots of
WATER, WATER, WATER!

I can give you more nutrition AND fitness tips here! 

-Tony T

Instant Fitness

Atlanta's #1 Personal Training Company

404.941.iFIT(4348)