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:
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.
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.
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.
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.
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.
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.
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:
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:
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.
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
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 firstname.lastname@example.org. I’m constantly updating ATU-Mobile, and I’ll be answering more FAQs soon!
If you do not have a bench at home for chest exercises, you can substitute a gym ball instead.
You will see the recommended set count listed for each exercise. If you re beginner, have not worked out in while, or re short on time, you can start with 1 set per exercise.
It’s more important to complete ll exercises in the workout program than it is to push for higher number of . You will get incredible results, nd build up to the recommended number of over time.
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.
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.
I understand that many of you may not be able to perform the longer cardio sessions I’ve laid out below. If that’s the case, then you can follow this highly productive 10-minute high intensity interval training (HIIT) program. This is an alternative to longer cardio. Because it’s a short routine, it’s more intense, giving you equal results. You can also use this shorter cardio workout on days where you don’t have time for your longer session.
In each 10-minute session you should include 3 one-minute intensity intervals. To get a bigger bang for your buck, I recommend that you choose a different activity for each of the three intervals. Here’s a list of options to choose from:
Here’s an example of how best to construct your 10-minute workout*:
|Warm-up power walk||3-5||2 minutes|
|Jumping jacks||9-10||1 minute|
|Recovery walk||3||2 minutes|
|Walking lunges||9-10||1 minute|
|Recovery walk||3||2 minutes|
|Weightless squats||9-10||1 minute|
|Cool down/recovery walk||2-3||1 minute|
* Remember that you can choose whichever activity you prefer for each of the intensity intervals. In fact, it’s okay to repeat a move or use it exclusively. The goal is to get your heart revved up during these one-minute intervals to spur fat burning.
EXERCISE DESCRIPTIONS: While these are basic moves, I’d like to provide some guidance for how to best perform them for maximal results.
WARM-UP POWER WALK: For this warm-up, you’ll merely walk at a pace slightly faster than your normal speed—focus on holding your abs tight and striding with purpose, allowing your heart rate to increase moderately. You should be able to talk comfortably during this warm-up. The same goes for the recovery walking intervals.
JUMPING JACKS: Stand upright with feet together. Jump your feet apart laterally (about 2-3 feet) as you raise your hands overhead. Jump your feet back together as you lower your arms. Without rest, go immediately into the next rep. Perform for 60 seconds with as much energy as you can without breaking form. Make sure to land with soft knees on every jump.
WALKING LUNGES: Step forward and lower your hips making sure that your front knee doesn’t travel past your toes. Hold your core tight and pull your trailing leg through and forward as you rise to standing. Place the other foot forward and lower your hips with control. Lower your hips to your comfort level, maintaining control throughout the 60-second interval.
RUNNING: You can include running of sprint intervals as part of your HIIT. Simply run as fast as you can at your current fitness level for 60 seconds. Choose a pace you can maintain for 60 seconds.
RUNNING IN PLACE: This option is great for confined spaces. Run in place raising one leg and then lowering it as you raise the other leg. To increase intensity raise your knee as high as is comfortable. Perform continuously for 60 seconds.
WEIGHTLESS SQUATS: Stand with your feet slightly wider than hips with toes pointed out just a bit (in line with your upper legs). Lower with control, going as deep as is comfortable without allowing your knees to drift beyond your toes. Rise with control, performing as many reps as you can in 60 seconds.
JUMP ROPE: Jump rope for 60 seconds, making sure to land with soft knees. Choose a jumping pace you can maintain for the full 60 seconds. Work on completing the full session without stopping the rope. An alternative is to perform this move without rope. Just turn your hands as though you’re holding a jump rope and jump with each rotation.
WEIGHTLESS STEP-UPS: Choose a solid surface such as a broad step or flat bench. And stand facing the surface. Step forward and place one foot firmly on the surface. Pull your other leg through and place it beside your leading foot. Step back using the second foot, and then step back with your first foot. For the next rep begin with the other foot. Perform as many as you can with control in 60 seconds. You can choose how high the step is based on your mobility and fitness level.