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?

When it comes to cardio, it doesn’t matter if you perform this activity at home, in the gym, or outdoors. You can perform any type of cardio you like so long as you can do it with different levels of intensity. This includes walking/jogging/running, swimming, or any type of gym cardio equipment such as a stationary bike, treadmill, or elliptical trainer.
 

Regardless of which type of cardio you choose to perform, I want you to use high-intensity interval training (HIIT). Research shows that this is the best type of cardio 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

 

If you’re going to perform more than one cycle, then at the end of this HIIT cycle, you’ll begin again with the 15-second interval and work back up to the 120-second interval. Note that I refer to one set of these 5-intervals as a cardio “cycle” throughout my program, and you should perform as many cycles as your workout allows. Then, after your last cycle or interval, perform a 2-3 minute easy cool down to bring your heart rate down a bit before stopping.

 

It is ESSENTIAL to understand that during each of the intensity intervals of each HIIT cycle that you use as much as intensity as you can. But push yourself only to your ability. I’d rather you stop the intensity part a bit short of the time goal of the interval rather than cut back on intensity to complete the time allotment. The more frequently you perform this style of cardio, the better you’ll get at it. And pretty soon you’ll be able to go all-out for each of those 120-second intensity intervals at the end of each cycle.

 

The total length of time that you should perform your cardio sessions depends primarily on your body-type, fitness goal, and fitness level. Work up gradually to these levels:

 

  • Female - Rectangle:  30 minutes 3-6 times a week
  • Female - Inverted Triangle: 35 minutes 3-6 times a week
  • Female - Oval: 40 minutes 3-6 times a week
  • Female - Wide-Base Triangle: 45 minutes 3-6 times a week
  • Female - Hourglass: 50-60 minutes 3-6 times a week

 

  • Male - Extended Square: 30 minutes 3-6 times a week
  • Male - Regular Triangle: 35 minutes 3-6 times a week
  • Male - Inverted Isosceles Triangle: 40 minutes 3-6 times a week
  • Male - Narrow-Base Trapezoid: 45 minutes 3-6times a week
  • Male - Ellipse: 50-60 minutes 3-6 times a week

 

If your cycles don’t line up exactly with the recommended amount of minutes, then you can complete the last intensity interval that comes wherever you are in the cycle. Follow that with a 2-3 minute cool down.

 
*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.
 
 
 
 
*HOW MANY SETS OF EACH EXERCISE SHOULD I DO?

You will see the recommended set count listed for each exercise. If you are a beginner, have not worked out in a while, or are short on time, you can start with 1 set per exercise.

It’s more important to complete all exercises in the workout program than it is to push for a higher number of sets. You will get incredible results, and build up to the recommended number of sets over time.

*How Long Does Each Workout Last?

If you do 1 set per exercise, the program should take about 20 min 

With breaks of around 15-30 seconds per set 
 

If you do 2 sets per exercise, the program should take about 40 min

If you do 3 Sets per exercise, the program should take about 60 min

 

Watch Steve's video to learn more

 

Tips from Steve:

Take breaks between 15 - 60 between sets 

The shorter the break the better.

It might take you several weeks to get the breaks down to 15 seconds.
The idea is to go at your own pace but the goal is to get it down to 15 seconds.

*What happens to my workout plan if I cancel my ATUmobile membership?

You will have access to your workout plan as long as your ATUmobile membership is current. Your account will have new 28-day workout plans added, and you will always have access to previous months.

 

If you cancel your membership, you will no longer have access to your workouts.