WELCOME TO ATUMOBILE

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Congratulations on signing up for ATU-Mobile! Here is where I provide you with guidance on how to use my web-based fitness program and answer your questions.

ATU-Mobile is a dynamic, progressive program. This means that you can make adaptations to your program based on the results you’re achieving as you go.

ATU-Mobile evolves with your progress. It allows you to make changes during the middle of a program, and it allows you to choose a completely new program at the end of each 4-week cycle.

Here are my quick answers to many of your FAQs about ATU-Mobile:

FAQs
*What does ATU-Mobile provide?

Each day your ATU-Mobile membership provides you with a unique workout based on the parameters you entered. I’ve written every workout of each day on all of these programs. Following this program is like having me as your in-person trainer. You’ll also get an example video with my description of every exercise I’ve included in ATU-Mobile. That way you’ll know you’re performing each exercise properly.

*How do I know that ATU-Mobile is right for me?

I can assure you that you’ll find the right program to make the progress you desire if you follow my guidance. I’ve trained people from all walks of life, from out-of-shape beginners to pro athletes. Exercise is good for everyone, so long as you have your doctor’s approval. The key is to go at the pace that’s right for you—embrace the journey and the results you seek will follow, I promise.

*What if I don’t like — or can’t do — an exercise?

I provide a range of substitutions for this reason—I also make these adaptations with my one-on-one clients. If an exercise isn’t right for you, then choose another from the options list and perform that move instead. In the program, you will see a "SWAP" button for each exercise. You can choose between "gym" exercises and "home" exercises, depending on the equipment is available to you.

Do the same number of reps and sets as the original exercise.

I encourage you to begin with my recommended exercises and make adjustments that work better for you.

*How do I choose the right weight for each exercise?

Let’s start with a full gallon of water, which weighs a little more than 8 pounds. How well do you think you could perform all reps for a particular exercise with that amount of weight? If that seems too light, then go with more; if that seems too heavy, then begin with less. Err of the side of choosing a lighter rather than a heavier one—you can always use more weight for the next set. If you’re not able to complete the set with the weight you chose, then reduce the weight and complete all reps for that set. Completing the reps with proper form is a crucial component of every ATU-Mobile program, but doing so with a particular weight is far less important. Use the weight that’s right for you.

*How do I make program changes in the middle of a 4-week program?

During each 4-week cycle, you can change whenever you want. For instance, if you’re following a 3-day-a-week program, and you want go with a 4-day-a-week program, then you can simply select that program for your body-type and goal and switch.


Go to: MY DASHBOARD, select Body Type + Frequency and hit SAVE. Your workout program will automatically be updated. You can switch any time.​​​​​​

*What do I do at the end of my 4-week program?

At the end of each cycle, you will automatically see the next 28-day cycle of your current plan, as long as your membership remains active. You can also enter different parameters and choose the program that’s right for you based on your results from the program you just finished. For example, you may now feel that you should move up from a 3-day-a-week program to one where you weight train 4 days a week.

To switch to a new plan, simply go to MY DASHBOARD, select BODY Type and Frequency, and hit SAVE. Your 28-day program will automatically be updated.

*How much cardio should I perform each week?

You should perform 4 sessions per week if your primary goal is fat loss. You should perform 3 sessions per week if your primary goal is muscle building. The type of cardio I recommend is ideal for that.

*So what type of cardio do you recommend?

First, it doesn’t matter if you perform cardio outdoors or on any type of gym equipment. Regardless of what “type” of cardio you choose to perform, I want you to use high-intensity interval training (HIIT). Research shows this is best for burning fat while sparing muscle tissue. HIIT cardio relies on going all-out (to your ability level) and then recovering before your next intensity interval. Here is the rhythm I want you to include in your HIIT cardio sessions:

  • 1-2-minutes of easy warm-up followed by 15-seconds of HIIT
  • 1-minute recovery followed by 30-seconds of HIIT
  • 1-minute recovery followed by 60-seconds of HIIT
  • 1-minute recovery followed by 90-seconds of HIIT
  • 1-minute recovery followed by 120-seconds of HIIT

At the end of this HIIT cycle, you’ll begin again, performing it for as long as desired by your body-type.

*How long should I perform cardio?

This depends primarily on your body-type and fitness level. Work up gradually to these levels:

  • Ectomorph: 30 minutes 3 times a week
  • Ecto-mesomorph: 35 minutes 3 times a week
  • Mesomorph: 40 minutes 3-4 times a week
  • Endo-mesomorph: 45 minutes 3-4 times a week
  • Endomorph: 50-60 minutes 3-4 times a week
*What should I do for my diet?

I’m glad you asked. I recently wrote a book, Superhero Nutrition, that answers this question in detail. Working out is essential for health and performance, but you’ll get far better physique results if you follow a proper nutrition program. And you’ll also recover and feel better. https://www.amazon.com/Superhero-Nutrition-Steve-Zim/dp/1643164457

*What if I have questions that you haven’t answered in your FAQs?

I designed this page to engage with all those who are following ATU-Mobile. If you have a question that I haven’t answered here, send an email to info@atumobile.com. I’m constantly updating ATU-Mobile, and I’ll be answering more FAQs soon!

**HOW CAN I DO BENCH EXERCISES IF I DON'T HAVE A BENCH AT HOME?

If you do not have a bench at home for chest exercises, you can substitute a gym ball instead.

 
Lay on the ball with your upper back, shoulders and head supported by the ball. Your feet should be a little more than shoulder width apart to stabilize your torso. You can also have the ball up against a wall for extra support.
 
 
Incline bench substitution, Hips are lowered.
 
Flat bench substitution, hips are parallel to the ground.