Is Each Session Only 20-Minutes Long?
Yes. The exercise itself will take approximately 20-minutes.
Will I Get Results By Training Only 20-Minutes Once Or Twice A Week?
Yes. Twenty minutes is all you need to set into motion the chain reaction in the body to start building stronger muscles. Arthur Jones, the father of High-Intensity Training (HIT), once said, “There is no such thing as a long, hard workout.” In other words, the harder the workout, the shorter it lasts.
Once stimulated, the best thing you can do is to let Mother Nature do its job, and give yourself a minimum of three days’ rest before your body has the chance to adapt metabolically and synthesize stronger muscles.
Many of us still equate more with better. This is a fallacy. To stimulate positive change, workouts need to be brief (no more than twenty minutes) and infrequent (no more than twice per week). When training at high intensity (necessary to provide an effective growth stimulus), the body can tolerate only a limited volume and frequency. Training too long or too often can lead to a stagnation of progress, injury, and/or illness.
Listen to our podcast on the Health Benefits of High Intensity Weight Training for only 20-minutes once or twice a week: Benefits of High Intensity Weight Training
Should I Refrain From Doing Any Other Type Of Exercise?
Well, more specifically, you should refrain from doing more high-intensity exercise. By engaging in more than two intense workouts a week, you take the risk of over-training which can lead to injury and other long-term adverse effects. However, we want you to enjoy whatever recreational pursuits your heart desires. After all, we provide the exercise you need so you can live the life you want.
How Soon Should I Expect To See Results?
That depends on your definition of ‘results.’ Right from your first workout, your body’s biology is being pushed to change for the better. Many Clients report the feeling of ‘something’s happening’ within the first two to three weeks of the program. If you’re working out consistently, by week six, you should feel stronger, have less overall fatigue, and your aches and pains should be lessened. Within 12 weeks, most people start to see the physical changes in their bodies.
If ‘results’ means to you ‘a total body transformation’ - then it may take more time. In most cases, this requires fat loss, which in turn, requires dietary changes. We’ll help guide you there, too. No amount of exercise or spin classes will make up for lack of a nutrition strategy. The combination of whole food, low-glycemic nutrition plan and the high-intensity training at InForm Fitness is the one-two punch you need for a complete body makeover.
What Can I Do To Improve My Results?
Nutrition and rest. Eat real food and nourish the body with essential nutrients. Also, be sure to get at least seven hours of sleep per night. Your body repairs and restores at a cellular level during sleep. Exhaustion affects your immune system and goes into overdrive thus leading to chronic inflammation.
Listen to our podcast on developing an extreme attitude with a reasonable plan for success: Extreme Attitude Plus Reasonable Plan Equals Success
How Does A Consultation Work?
The InForm Fitness consultation is mostly a discussion - an opportunity for you to sit down with one of our professionally certified Instructors and discuss the workout in greater detail. The Consultation is also our chance to learn more about your goals and experience, give you an opportunity to ask any questions and offer you a taste for the workout. All total, your first visit may take an hour. After that, you will be in and out the door in less than 30 minutes.
Must I Have A Personal Trainer At InForm Fitness?
Yes. Each workout is conducted under the close supervision and guidance of a highly trained Instructor, ensuring that you’re maintaining proper form for your safety. An Instructor too proves unparalleled for maintaining motivation, accountability, and for tracking progress.
At InForm Fitness, you never have to worry about setting up the machines or charting your progress. Our Instructors are responsible for designing the workout, setting up the machines, and motivating you through the tough and final repetitions of each exercise, and all the while keeping your chart and notes updated on your progress.
Listen to our podcast on High Intensity Training and the importance of a personal trainer: High Intensity Training Defined
What Can I Expect in Each Workout?
Your Instructor will guide you through five to seven, sometimes eight, different strength-training exercises that will give you an intense full-body workout.
What Should I Wear?
Our only rule regarding attire is no skirts, heels, or restrictive clothing. You are welcome to wear gym clothes if you wish, but business casual or street clothing is also appropriate. Whatever you wear, be sure that your muscles and joints can enjoy an unrestricted and full range of motion.
Do You Have Locker Rooms?
Yes, most InForm Fitness facilities offer dressing rooms, lockers and showers for our Clients’ convenience. Exact amenities may vary with each location.
What To Eat Before a Workout?
Eat an apple or orange. You’ll get a boost from the fruit’s natural sugar, and your body will thank you.
I Heard You Don’t Sweat – Is That True?
Well, you may hear that, but it’s not entirely correct. InForm Fitness Studios are intentionally kept at a comfortably cool (68F) temperature at all times, not to prevent sweating, but to prevent overheating.
Overheating is the stage where sweating no longer helps cool you down but may reduce performance and lead to nausea and/or other more severe conditions. So, while some people are more prone to sweating than others, not many people sweat here.
Is This Exercise Good For Women Who Are Pregnant?
All pregnancies are different, and before you make any decisions regarding exercise during pregnancy, you should check with your doctor. Once your doctor has cleared you for physical activity, the Power of 10 is not just a great way to stay in shape during pregnancy, and it also happens to be terrific conditioning for giving birth and the recovery after.
Is The InForm Fitness Workout Safe For Out Of Shape, Older Adults?
Yes, and in many cases, it should be the only way older adults engage in high-intensity exercise. That is because our super slow lifting speeds, watchful eyes, and specialized equipment won’t exacerbate any pre-existing injuries. Also, the older we get, the faster we lose muscle, which leads to falls, injuries, digestive disruptions, joint problems, and loss of bone density. The key to preventing all these issues is engaging in a safe, yet intense strength-training program.
Listen to our podcast with a Client who beat cancer one workout at a time: Beating Cancer One Workout at a Time
Why Is The InForm Fitness Workout Slow Motion?
We lift weights slowly for two main reasons – safety and efficiency.
Slow lifting dramatically reduces the forces that commonly cause injury to your joints, muscles, and connective tissue.
Slow lifting also reduces momentum, which requires the muscle to do most of the work. The result is muscle failure achieved in a minimum amount of time, giving you a much more efficient workout. When you can no longer move the weight, the stimulus for muscle growth has begun.
Armed with the knowledge that you can train without injury, you will have the confidence to push your muscles to the required level of fatigue, making your workout more effective.
Watch this video that outline why slow:
Is Each Session Only 20-Minutes Long?
Yes. The exercise itself will take approximately 20-minutes.
Will I Get Results By Training Only 20-Minutes Once Or Twice A Week?
Yes. Twenty minutes is all you need to set into motion the chain reaction in the body to start building stronger muscles. Arthur Jones, the father of High-Intensity Training (HIT), once said, “There is no such thing as a long, hard workout.” In other words, the harder the workout, the shorter it lasts.
Once stimulated, the best thing you can do is to let Mother Nature do its job, and give yourself a minimum of three days’ rest before your body has the chance to adapt metabolically and synthesize stronger muscles.
Many of us still equate more with better. This is a fallacy. To stimulate positive change, workouts need to be brief (no more than twenty minutes) and infrequent (no more than twice per week). When training at high intensity (necessary to provide an effective growth stimulus), the body can tolerate only a limited volume and frequency. Training too long or too often can lead to a stagnation of progress, injury, and/or illness.
Listen to our podcast on the Health Benefits of High Intensity Weight Training for only 20-minutes once or twice a week: Benefits of High Intensity Weight Training
Should I Refrain From Doing Any Other Type Of Exercise?
Well, more specifically, you should refrain from doing more high-intensity exercise. By engaging in more than two intense workouts a week, you take the risk of over-training which can lead to injury and other long-term adverse effects. However, we want you to enjoy whatever recreational pursuits your heart desires. After all, we provide the exercise you need so you can live the life you want.
How Soon Should I Expect To See Results?
That depends on your definition of ‘results.’ Right from your first workout, your body’s biology is being pushed to change for the better. Many Clients report the feeling of ‘something’s happening’ within the first two to three weeks of the program. If you’re working out consistently, by week six, you should feel stronger, have less overall fatigue, and your aches and pains should be lessened. Within 12 weeks, most people start to see the physical changes in their bodies.
If ‘results’ means to you ‘a total body transformation’ - then it may take more time. In most cases, this requires fat loss, which in turn, requires dietary changes. We’ll help guide you there, too. No amount of exercise or spin classes will make up for lack of a nutrition strategy. The combination of whole food, low-glycemic nutrition plan and the high-intensity training at InForm Fitness is the one-two punch you need for a complete body makeover.
What Can I Do To Improve My Results?
Nutrition and rest. Eat real food and nourish the body with essential nutrients. Also, be sure to get at least seven hours of sleep per night. Your body repairs and restores at a cellular level during sleep. Exhaustion affects your immune system and goes into overdrive thus leading to chronic inflammation.
Listen to our podcast on developing an extreme attitude with a reasonable plan for success: Extreme Attitude Plus Reasonable Plan Equals Success
How Does A Consultation Work?
The InForm Fitness consultation is mostly a discussion - an opportunity for you to sit down with one of our professionally certified Instructors and discuss the workout in greater detail. The Consultation is also our chance to learn more about your goals and experience, give you an opportunity to ask any questions and offer you a taste for the workout. All total, your first visit may take an hour. After that, you will be in and out the door in less than 30 minutes.
Must I Have A Personal Trainer At InForm Fitness?
Yes. Each workout is conducted under the close supervision and guidance of a highly trained Instructor, ensuring that you’re maintaining proper form for your safety. An Instructor too proves unparalleled for maintaining motivation, accountability, and for tracking progress.
At InForm Fitness, you never have to worry about setting up the machines or charting your progress. Our Instructors are responsible for designing the workout, setting up the machines, and motivating you through the tough and final repetitions of each exercise, and all the while keeping your chart and notes updated on your progress.
Listen to our podcast on High Intensity Training and the importance of a personal trainer: High Intensity Training Defined
What Can I Expect in Each Workout?
Your Instructor will guide you through five to seven, sometimes eight, different strength-training exercises that will give you an intense full-body workout.
What Should I Wear?
Our only rule regarding attire is no skirts, heels, or restrictive clothing. You are welcome to wear gym clothes if you wish, but business casual or street clothing is also appropriate. Whatever you wear, be sure that your muscles and joints can enjoy an unrestricted and full range of motion.
Do You Have Locker Rooms?
Yes, most InForm Fitness facilities offer dressing rooms, lockers and showers for our Clients’ convenience. Exact amenities may vary with each location.
What To Eat Before a Workout?
Eat an apple or orange. You’ll get a boost from the fruit’s natural sugar, and your body will thank you.
I Heard You Don’t Sweat – Is That True?
Well, you may hear that, but it’s not entirely correct. InForm Fitness Studios are intentionally kept at a comfortably cool (68F) temperature at all times, not to prevent sweating, but to prevent overheating.
Overheating is the stage where sweating no longer helps cool you down but may reduce performance and lead to nausea and/or other more severe conditions. So, while some people are more prone to sweating than others, not many people sweat here.
Is This Exercise Good For Women Who Are Pregnant?
All pregnancies are different, and before you make any decisions regarding exercise during pregnancy, you should check with your doctor. Once your doctor has cleared you for physical activity, the Power of 10 is not just a great way to stay in shape during pregnancy, and it also happens to be terrific conditioning for giving birth and the recovery after.
Is The InForm Fitness Workout Safe For Out Of Shape, Older Adults?
Yes, and in many cases, it should be the only way older adults engage in high-intensity exercise. That is because our super slow lifting speeds, watchful eyes, and specialized equipment won’t exacerbate any pre-existing injuries. Also, the older we get, the faster we lose muscle, which leads to falls, injuries, digestive disruptions, joint problems, and loss of bone density. The key to preventing all these issues is engaging in a safe, yet intense strength-training program.
Listen to our podcast with a Client who beat cancer one workout at a time: Beating Cancer One Workout at a Time
Why Is The InForm Fitness Workout Slow Motion?
We lift weights slowly for two main reasons – safety and efficiency.
Slow lifting dramatically reduces the forces that commonly cause injury to your joints, muscles, and connective tissue.
Slow lifting also reduces momentum, which requires the muscle to do most of the work. The result is muscle failure achieved in a minimum amount of time, giving you a much more efficient workout. When you can no longer move the weight, the stimulus for muscle growth has begun.
Armed with the knowledge that you can train without injury, you will have the confidence to push your muscles to the required level of fatigue, making your workout more effective.
Watch this video that outline why slow:
VISION
VISION
Since our launch in 1997, InForm Fitness has successfully challenged the conventional assumptions of the exercise industry with our high-intensity protocol for strength training – a 20-minute, once-a-week workout, designed to build muscle, enhance cardiovascular efficiency, bolster metabolic health, promote fat loss, and improve functional ability.
Because the InForm workout does not require hours of cardio training or endless workouts at the gym, our Clients have more time to live their lives to the fullest, so they do not miss out on the activities they enjoy most, whether it’s hiking, playing tennis, gardening, skiing, biking, or chasing their kids or grandkids around the playground. Enhanced muscle strength helps to slow down the aging process, protects and prevents injury, pain, heart disease, diabetes, and osteoporosis, and increase energy and endurance.
Since our launch in 1997, InForm Fitness has successfully challenged the conventional assumptions of the exercise industry with our high-intensity protocol for strength training – a 20-minute, once-a-week workout, designed to build muscle, enhance cardiovascular efficiency, bolster metabolic health, promote fat loss, and improve functional ability.
Because the InForm workout does not require hours of cardio training or endless workouts at the gym, our Clients have more time to live their lives to the fullest, so they do not miss out on the activities they enjoy most, whether it’s hiking, playing tennis, gardening, skiing, biking, or chasing their kids or grandkids around the playground. Enhanced muscle strength helps to slow down the aging process, protects and prevents injury, pain, heart disease, diabetes, and osteoporosis, and increase energy and endurance.
About InForm Fitness
InForm Fitness is a personal training studio, specially designed to work with people who have busy schedules. Workouts are 20 minutes long, once a week. Founded by Adam Zickerman, author of the New York Times’ best selling book, Power of 10, InForm Fitness uses the slow resistance training methodology to yield a stronger and healthier you.
About InForm Fitness
InForm Fitness is a personal training studio, specially designed to work with people who have busy schedules. Workouts are 20 minutes long, once a week. Founded by Adam Zickerman, author of the New York Times’ best selling book, Power of 10, InForm Fitness uses the slow resistance training methodology to yield a stronger and healthier you.
Connect With Us:
Connect With Us:
WE'RE ON
A MISSION.
An efficient, effective, backed by science workout that works for everyone.
IT'S ABOUT TIME.
WE'RE ON
A MISSION.
An efficient, effective, backed by science workout that works for everyone.
IT'S ABOUT TIME.
Download Adam's eBook "5 Questions You Need To Ask Before Hiring Your Personal Trainer"
Download Adam's eBook "5 Questions You Need To Ask Before Hiring Your Personal Trainer"
Our vision is to change in the mindset of popular exercise culture whereby the primary objective is to build and maintain muscular strength. The InForm Fitness Team, led by Certified Personal Trainers, provides a no-nonsense, sustainable regimen of strength training, which enables our Clients to breakthrough barriers and achieve their full physical potential at any age.
Our vision is to change in the mindset of popular exercise culture whereby the primary objective is to build and maintain muscular strength. The InForm Fitness Team, led by Certified Personal Trainers, provides a no-nonsense, sustainable regimen of strength training, which enables our Clients to breakthrough barriers and achieve their full physical potential at any age.
“The mission of InForm Fitness is to maximize our Clients’ strength efficiently, without risking injury or compromising their health.”
“The mission of InForm Fitness is to maximize our Clients’ strength efficiently, without risking injury or compromising their health.”
CORE VALUES
CORE VALUES
- Do no harm
- Respect the value of time
- Motivate with science-based explanations
- Commit to our Clients' measurable progress
- Pursue operational excellence and efficiency
- Do no harm
- Respect the value of time
- Motivate with science-based explanations
- Commit to our Clients' measurable progress
- Pursue operational excellence and efficiency
In the early 90’s, after suffering several exercise related injuries and feeling generally worn out, Adam Zickerman was struck by the notion that brief, intense exercise performed just once a week could yield equal and, possibly superior results compared to his five-day-a-week exercise routines.
For five years, Adam immersed himself in the exercise sciences, and recruited his family and friends as guinea pigs while he developed his exercise protocol. In 1997, he opened his first InForm Fitness – a 300 square-foot space, in a dank basement, with five pieces of used equipment.
The big break came in November that same year when this ‘radical’ workout was featured on the front page (Science section) of the New York Times. This resplendent publicity led InForm to open its second location in midtown Manhattan during the summer of 1999.
InForm’s ecstatic, and quickly growing, client base fueled more national publicity and a book deal with HarperCollins. In 2003, Adam and friend Bill Schley, co-wrote, Power of 10: The Once a Week Fitness Revolution. The book became a NYT’s bestseller and Adam was thrust into the limelight appearing regularly on the local and national media scene extolling the virtues of the Power of 10 workout.
Currently, InForm Fitness’s headquarters is still housed at the same Midtown address, although it’s been expanded to 4,000 square feet and serves over 300 clients weekly. In recent years, InForm has opened additional locations in New York, California, and Virginia – and launched a mobile gym; a 27-foot bus with retrofitted equipment available to train people at their home or office.
In the early 90’s, after suffering several exercise related injuries and feeling generally worn out, Adam Zickerman was struck by the notion that brief, intense exercise performed just once a week could yield equal and, possibly superior results compared to his five-day-a-week exercise routines.
For five years, Adam immersed himself in the exercise sciences, and recruited his family and friends as guinea pigs while he developed his exercise protocol. In 1997, he opened his first InForm Fitness – a 300 square-foot space, in a dank basement, with five pieces of used equipment.
The big break came in November that same year when this ‘radical’ workout was featured on the front page (Science section) of the New York Times. This resplendent publicity led InForm to open its second location in midtown Manhattan during the summer of 1999.
InForm’s ecstatic, and quickly growing, client base fueled more national publicity and a book deal with HarperCollins. In 2003, Adam and friend Bill Schley, co-wrote, Power of 10: The Once a Week Fitness Revolution. The book became a NYT’s bestseller and Adam was thrust into the limelight appearing regularly on the local and national media scene extolling the virtues of the Power of 10 workout.
Currently, InForm Fitness’s headquarters is still housed at the same Midtown address, although it’s been expanded to 4,000 square feet and serves over 300 clients weekly. In recent years, InForm has opened additional locations in New York, California, and Virginia – and launched a mobile gym; a 27-foot bus with retrofitted equipment available to train people at their home or office.
What Should I Do The Days Following My InForm Fitness Workout?
Rest! The InForm Fitness workout and rest are the Yin and the Yang of muscle building. It’s a physiological fact that your body needs sufficient time for rest and recovery. You need to eat well and strength train, but you also need to sit back, relax, and let your body do what it needs to do if you want to meet your goals.
Once you have worked your muscles to the point of actual muscular failure, they require sufficient time to repair and restore torn fibers and build new muscle mass. This process can be enhanced only with proper nutrition, hydration, and the luck of genetics.
Most people believe that going back to the gym after two days of rest between workouts is perfectly safe. Not true. If you’re pushing your muscles to the point of total muscle failure, your body needs to rest for much longer than a paltry two days. Some of the critical repair work that must occur in muscles post-exercise doesn’t even begin until well past the two-day mark. You should allow yourself a minimum of three to four days of full recovery, if not more.
Listen to our podcast about the importance of rest: Meditation 101
Do I Need To Do Cardio Exercises?
No.
We all want healthy hearts, and we want to do everything we can to maintain terrific cardiovascular health.
The old, traditional notion is that to strengthen the heart; you need to elevate your heart rate for an extended period of time by participating in specific “cardio” activities, like jogging and biking.
But keep in mind that when you go for a jog, you’re using your legs and swinging your arms – you’re not working your heart directly. Instead, you’re placing a direct demand on your muscles, which in turn are placing the demand on your heart. Your heart cannot differentiate between the effort from riding a bike or doing squats. It merely responds to the need for oxygen and nutrients from working muscles.
Recent studies have shown that the heart can be improved more efficiently by placing an intense demand on the muscles via strength training and interval training, rather than through steady-state activities. This is incredibly valuable information because while steady-state activity might end up strengthening the heart, the orthopedic side effects can be destructive.
Listen to our podcast on the Cardio Conundrum
How Can InForm Fitness and The Power Of 10 Help With Diabetes?
Simply Stated – Better Insulin Control
If you are pre or destined to be a diabetic, there are many things you can do to stave off the disease. If you have diabetes already, the Power of 10 can help you get your diabetes under control. To burn more fat, it’s essential to keep your blood sugar levels low. A Power of 10 workout will deplete your muscles of stored sugar, aka, glycogen, and in essence, increase your muscles’ appetite for sugar. In conjunction with a low-carbohydrate diet, and with your muscles sucking up any remaining sugar, insulin levels are suppressed – and that’s a good thing. It triggers your stress hormones, adrenaline, and epinephrine to activate a process to metabolize large amounts of fat (aka triacylglycerol) to be used for fuel. Too much blood sugar, however, derails this process. Your insulin will block fat metabolism and will instead direct that sugar to be stored as fat.”]
Listen to our podcast interview with a Client who beat cancer and other medical issues one workout at a time: Beating Cancer One Workout at a Time
Will InForm Fitness Improve My Bone Density?
Yes. The key to improving your bone density is strength training.
Building muscle directly increases bone density by putting increased stress on the bones, making them stronger, healthier, and less prone to fractures and breaks. Not only does increased bone density slow the devastating bone loss associated with getting older, but it also helps to counteract any future damage by building additional bone matter.
How – You Ask?
Muscle building spurs the osteoblasts which are the crucial cells responsible for building new bone mineral. Your new muscle mass will also serve to protect your bones, guarding them against injury and cushioning the blow in case of a fall.
There are numerous benefits from resistance training to improve bone density, which to name but a few, are increased bone mineral density, increased strength, and an increased ability to perform activities. You can read more from a recent study, “The Benefits of Strength Training for Bone Density.”
Will I Lose Fat at InForm Fitness?
We all say that we want to lose weight but really what we want is to lose that flab. We have good news and a dose of reality.
Exercise alone is not going to be enough to accomplish that goal. No amount of exercise alone can make up for an unbalanced diet, high in the empty calories found in carbohydrates and sugar that we’ve come to exist on these days.
InForm Fitness can undoubtedly help you gear your body to use burn fat as fuel, and achieve your weight loss goals. Muscle makes up of over 40% of our total body mass and is the greatest consumer of your body’s energy stores. By adding 5-10 lbs. of muscle, you can burn a whopping 300 extra calories a day staying sedentary. That’s great news, right? But the caveat is that you will only lose fat and weight if you also “eat to lose.” Generally, we recommend a diet that is low in sugar and grain-based carbohydrates, such as pasta, bread, rice, and cereal.”]
Listen to our podcast on the Secret Live of Fat
And
Turning Your Body Into A Fat Burning Machine
How Can InForm Fitness Improve my Golf Swing?
First of all, with our once-a-week, 20-minute workout you won’t be spending all your spare time at the gym. That means more time on the course perfecting that swing. The strength building you will get from the Power of 10 workout will reduce your risk of injury that would otherwise take you out of the game.
Strength training with InForm Fitness not only improves your muscle strength but it also improves your joints, providing a better shock absorber able to protect you from common injuries sustained from sports activities. Should you become injured or require surgery for some reason, you’ll discover another benefit from our workout – reduced recovery time. You will recover faster when your bones and muscles were at peak performance before any injury sustained.
Golf and other sports-related injuries are either cumulative (overuse) or acute (traumatic). The impact and stress of the repetitive motion of the swing are sometimes hard on the muscles and joints. Talk to one of our trainers to develop a routine that will support your love of the game by keeping you on the course and off the couch.
Will I Bulk Up From InForm Fitness?
The number of women Clients who express their fear of “bulking up” from doing strength training at Inform Fitness grows every day. Almost all the people who train at InForm Fitness locations want to ‘tone up’ and create ‘long and lean’ muscles. The fact is most women won’t “bulk up” from weight lifting.
Listen to our podcast on this: "Calm Down Ladies, You Won't Bulk Up".
I Have Chronic Back Pain, Should I Not Try InForm Fitness?
If you have chronic back pain, you should try InForm Fitness. Regardless of the cause, we discovered the most effective way to improve chronic back pain is through an aggressive strength training regimen that accurately targets the lower back. Yes, at InForm Fitness we offer an effective workout for those of us, including our founder Adam Zickerman, suffering from Chronic back pain.
Take a listen to our podcast on Chronic Back Pain: Outwitting Back Pain
What Should I Do The Days Following My InForm Fitness Workout?
Rest! The InForm Fitness workout and rest are the Yin and the Yang of muscle building. It’s a physiological fact that your body needs sufficient time for rest and recovery. You need to eat well and strength train, but you also need to sit back, relax, and let your body do what it needs to do if you want to meet your goals.
Once you have worked your muscles to the point of actual muscular failure, they require sufficient time to repair and restore torn fibers and build new muscle mass. This process can be enhanced only with proper nutrition, hydration, and the luck of genetics.
Most people believe that going back to the gym after two days of rest between workouts is perfectly safe. Not true. If you’re pushing your muscles to the point of total muscle failure, your body needs to rest for much longer than a paltry two days. Some of the critical repair work that must occur in muscles post-exercise doesn’t even begin until well past the two-day mark. You should allow yourself a minimum of three to four days of full recovery, if not more.
Listen to our podcast about the importance of rest: Meditation 101
Do I Need To Do Cardio Exercises?
No.
We all want healthy hearts, and we want to do everything we can to maintain terrific cardiovascular health.
The old, traditional notion is that to strengthen the heart; you need to elevate your heart rate for an extended period of time by participating in specific “cardio” activities, like jogging and biking.
But keep in mind that when you go for a jog, you’re using your legs and swinging your arms – you’re not working your heart directly. Instead, you’re placing a direct demand on your muscles, which in turn are placing the demand on your heart. Your heart cannot differentiate between the effort from riding a bike or doing squats. It merely responds to the need for oxygen and nutrients from working muscles.
Recent studies have shown that the heart can be improved more efficiently by placing an intense demand on the muscles via strength training and interval training, rather than through steady-state activities. This is incredibly valuable information because while steady-state activity might end up strengthening the heart, the orthopedic side effects can be destructive.
Listen to our podcast on the Cardio Conundrum
How Can InForm Fitness and The Power Of 10 Help With Diabetes?
Simply Stated – Better Insulin Control
If you are pre or destined to be a diabetic, there are many things you can do to stave off the disease. If you have diabetes already, the Power of 10 can help you get your diabetes under control. To burn more fat, it’s essential to keep your blood sugar levels low. A Power of 10 workout will deplete your muscles of stored sugar, aka, glycogen, and in essence, increase your muscles’ appetite for sugar. In conjunction with a low-carbohydrate diet, and with your muscles sucking up any remaining sugar, insulin levels are suppressed – and that’s a good thing. It triggers your stress hormones, adrenaline, and epinephrine to activate a process to metabolize large amounts of fat (aka triacylglycerol) to be used for fuel. Too much blood sugar, however, derails this process. Your insulin will block fat metabolism and will instead direct that sugar to be stored as fat.”]
Listen to our podcast interview with a Client who beat cancer and other medical issues one workout at a time: Beating Cancer One Workout at a Time
Will InForm Fitness Improve My Bone Density?
Yes. The key to improving your bone density is strength training.
Building muscle directly increases bone density by putting increased stress on the bones, making them stronger, healthier, and less prone to fractures and breaks. Not only does increased bone density slow the devastating bone loss associated with getting older, but it also helps to counteract any future damage by building additional bone matter.
How – You Ask?
Muscle building spurs the osteoblasts which are the crucial cells responsible for building new bone mineral. Your new muscle mass will also serve to protect your bones, guarding them against injury and cushioning the blow in case of a fall.
There are numerous benefits from resistance training to improve bone density, which to name but a few, are increased bone mineral density, increased strength, and an increased ability to perform activities. You can read more from a recent study, “The Benefits of Strength Training for Bone Density.”
Will I Lose Fat at InForm Fitness?
We all say that we want to lose weight but really what we want is to lose that flab. We have good news and a dose of reality.
Exercise alone is not going to be enough to accomplish that goal. No amount of exercise alone can make up for an unbalanced diet, high in the empty calories found in carbohydrates and sugar that we’ve come to exist on these days.
InForm Fitness can undoubtedly help you gear your body to use burn fat as fuel, and achieve your weight loss goals. Muscle makes up of over 40% of our total body mass and is the greatest consumer of your body’s energy stores. By adding 5-10 lbs. of muscle, you can burn a whopping 300 extra calories a day staying sedentary. That’s great news, right? But the caveat is that you will only lose fat and weight if you also “eat to lose.” Generally, we recommend a diet that is low in sugar and grain-based carbohydrates, such as pasta, bread, rice, and cereal.”]
Listen to our podcast on the Secret Live of Fat
And
Turning Your Body Into A Fat Burning Machine
How Can InForm Fitness Improve my Golf Swing?
First of all, with our once-a-week, 20-minute workout you won’t be spending all your spare time at the gym. That means more time on the course perfecting that swing. The strength building you will get from the Power of 10 workout will reduce your risk of injury that would otherwise take you out of the game.
Strength training with InForm Fitness not only improves your muscle strength but it also improves your joints, providing a better shock absorber able to protect you from common injuries sustained from sports activities. Should you become injured or require surgery for some reason, you’ll discover another benefit from our workout – reduced recovery time. You will recover faster when your bones and muscles were at peak performance before any injury sustained.
Golf and other sports-related injuries are either cumulative (overuse) or acute (traumatic). The impact and stress of the repetitive motion of the swing are sometimes hard on the muscles and joints. Talk to one of our trainers to develop a routine that will support your love of the game by keeping you on the course and off the couch.
Will I Bulk Up From InForm Fitness?
The number of women Clients who express their fear of “bulking up” from doing strength training at Inform Fitness grows every day. Almost all the people who train at InForm Fitness locations want to ‘tone up’ and create ‘long and lean’ muscles. The fact is most women won’t “bulk up” from weight lifting.
Listen to our podcast on this: "Calm Down Ladies, You Won't Bulk Up".
I Have Chronic Back Pain, Should I Not Try InForm Fitness?
If you have chronic back pain, you should try InForm Fitness. Regardless of the cause, we discovered the most effective way to improve chronic back pain is through an aggressive strength training regimen that accurately targets the lower back. Yes, at InForm Fitness we offer an effective workout for those of us, including our founder Adam Zickerman, suffering from Chronic back pain.
Take a listen to our podcast on Chronic Back Pain: Outwitting Back Pain
I found out about Inform Fitness completely by accident and, shortly after that, my wife and I both joined. I have been lifting weights most of my adult life and I have been fortunate to train with experts. The Inform Fitness slow motion workout is perfect for busy people because the training is intense enough that most people will see great progress with only one short session per week. The machines are super high end, the trainers are very knowledgeable and the entire workout takes about 30 minutes or less. Believe me you will leave knowing that you did some serious work! This is not a body building workout… It is strength training at its best. The result will be healthy, dense muscles. The studio is intimate, super clean and the staff will become your best friends! This is some of the best one on one training I’ve even seen.
— ROBERT W.
OK, I was a skeptic. I listened to the explanation of why you only need a brief session once a week and thought “yeah, sure”. But, I’d scored a Groupon and knew I’d finish the 6 sessions I bought and then move on to the next new thing. So I thought it was all in my head when it seemed like my muscles were firmer after the first session. Maybe it was. But it’s not in my head that I’ve dropped TWO jeans sizes in 6 weeks!!! I am sold! The place is so clean and comfortable. Sheila is incredibly warm and welcoming, and there is no pressure at all to buy. Jon pushes me to achieve so much more than I thought was possible. In fact, today – at my 6th session – I joined the 200 lb. leg press club! He does this with an evil little giggle. I love the fact that he gets me laughing when I’m close to tears. You know the weird thing? Even weirder than the fact that this is working? In spite of all the pain – and yes, it is painful – I can’ wait to get back in there and see what I can do the next time! This is the best!
— SUSAN J.
I’ve been working out with Jon for a couple months now, and the results are spectacular. I figured I would try it out, learn a couple things and then continue working out on my own, but after a few sessions I was hooked. I feel stronger and more confident than ever before. I constantly get compliments about how much my physique has improved. Jon pushes me farther than I ever thought possible and keeps me laughing throughout my workout. I look forward to my time at Inform; I can’t get enough!
— SKYLER G.
I have been working with Kristen at InForm Fitness for about a year, and I can very sincerely say that the experience has had a profoundly positive impact on my life, both physically and mentally. I feel strong, healthy, and with Kristen’s guidance, have pushed myself father than I ever thought I could. I now look forward to and cannot wait until my next time at the gym! Kristen, goes above and beyond. She has helped me transform my diet and is always providing advice and articles so that I can continue to better myself in and out of the gym.
As the other reviews have mentioned, this workout is high intensity, and ideal for making consistent gains & balancing a busy schedule. The trainers are down to earth, no nonsense. They don’t try to up sell you on product or time at the gym. Many of my friends have a hard time believing I train once a week…but the results are self-evident.
— LUYBA ZEYLIKMAN
I hate exercise, but this is 20 minutes, I do
6 machines, I can come in from work, I don’t have to change my clothes, I can go right back to work and that is to me, what the greatest thing about it is.
— BARBARA WALTERS
You can’t go wrong with any of the trainers at InForm Fitness. They create an environment that is inviting and comfortable – unlike many gyms in NYC. But don’t get me wrong – they work you HARD. Dan is my trainer, and he has the ability to push me far beyond what I would do on my own. Dan is extremely communicative about my progress week to week. And I make progress and get stronger every week – it’s amazing! Dan is even involved in my diet plan – he is extremely knowledgeable and supportive. You may be skeptical as many people are when they hear they only need to work out once a week, but give it a try – you’ll be happy you did.
— CHRISTINA HENDERSON
Dan at InForm Fitness is the best! He motivates me even on those days when working out seems like the last thing I want to do. I always feel great after a workout with Dan and it is because of him that I was able to complete the NYC Marathon strong and prevented any injuries. I would definitely recommend him to all my friends and clients and feel confident that they would have one of the best workouts of their lives.
— LEAH KAUFMAN
I could not be happier with this training. The program pushes you to work hard and without an immense time commitment. With the insanity of a busy work schedule, this offers both convenience and results. My trainer is not only incredibly knowledgable of the body and this particular process, he is also supportive and encouraging throughout the program. I would highly recommend InForm Fitness to anyone looking for an amazing and results-oriented, approachable fitness program.
— RAVENOUS P, REVIEW FROM YELP
In 3 short months, I have seen by body transform in ways I never thought possible. This unique 20 minute exercise program has made me stronger, leaner and more confident then any workout I have done in the past. I feel amazing! Melo is a pleasure and I enjoy working with her! A great workout that everyone needs to try, you won’t be disappointed.
— KELLY WALSH, FACEBOOK
I love this workout. And I hate to work out. 25 minutes, once a week with Melo, and I have seen incredible results! After just a few weeks, I noticed changes in my body and muscle tone. Now, after a year, I am so much stronger and more fit. It has been an easy routine to stick to – no excuses! Melo is knowledgable and fun and definitely seems invested in her clients’ success.
— KORI BOKSTROM KALAFER, FACEBOOK
Yes, it’s true. 20 minutes once per week and I’m getting the same results as I was working out an hour per day 5 days/week. It’s all about the intensity and making your workout count. Amazing that it works – and it does. Try it!!
— LORI BARER INGBER, FACEBOOK
It is killer…but my body has taken shape like never before. I used to work out daily one to two hours and I have never achieved the results like I’ve achieved with Melo. At first I was skeptical but now I am a firm believer that 20 minutes a week can give me the muscle workout I need.
— COLETTE T., YELP
InForm Fitness has changed my life. It seemed too good to be true. I made a deal with myself, I could at the very least, find 20 minutes once a week to workout and not having time was no longer an excuse. In the hands of my trainer I’ve been able to progress consistently and I’ve lost about 20 lbs and counting. I am so incredibly pleased with my results so far. I never thought I’d be able to lose weight and get fit.
— JOYCE G., YELP
I’ve been a sporadic gym-nut for nearly 30 years and walked into InForm Fitness a skeptic. Ms. Gustavson has been supportive, encouraging, and motivating as she has introduced new ways of exercise which have maximized the results. My performance and lifestyle have changed significantly since becoming a client 4 months ago. Great attention and focus on safety, and the goals remain constant: reach a goal? Set the bar higher. This is a fitness solution everyone should explore.
— JOSHUA C., YELP
I have been working out with Nicole for over a month. I love it. I was very skeptical at first, being a former personal trainer who believed you needed to spend lots of time in the gym. However, now I am a true believer in the Power of 10! I highly recommend Inform Fitness Leesburg. Nicole is a great trainer and knows her stuff!
— HEATHER MYKLEGARD, FACEBOOK
I found out about Inform Fitness completely by accident and, shortly after that, my wife and I both joined. I have been lifting weights most of my adult life and I have been fortunate to train with experts. The Inform Fitness slow motion workout is perfect for busy people because the training is intense enough that most people will see great progress with only one short session per week. The machines are super high end, the trainers are very knowledgeable and the entire workout takes about 30 minutes or less. Believe me you will leave knowing that you did some serious work! This is not a body building workout… It is strength training at its best. The result will be healthy, dense muscles. The studio is intimate, super clean and the staff will become your best friends! This is some of the best one on one training I’ve even seen.
— ROBERT W.
OK, I was a skeptic. I listened to the explanation of why you only need a brief session once a week and thought “yeah, sure”. But, I’d scored a Groupon and knew I’d finish the 6 sessions I bought and then move on to the next new thing. So I thought it was all in my head when it seemed like my muscles were firmer after the first session. Maybe it was. But it’s not in my head that I’ve dropped TWO jeans sizes in 6 weeks!!! I am sold! The place is so clean and comfortable. Sheila is incredibly warm and welcoming, and there is no pressure at all to buy. Jon pushes me to achieve so much more than I thought was possible. In fact, today – at my 6th session – I joined the 200 lb. leg press club! He does this with an evil little giggle. I love the fact that he gets me laughing when I’m close to tears. You know the weird thing? Even weirder than the fact that this is working? In spite of all the pain – and yes, it is painful – I can’ wait to get back in there and see what I can do the next time! This is the best!
— SUSAN J.
I’ve been working out with Jon for a couple months now, and the results are spectacular. I figured I would try it out, learn a couple things and then continue working out on my own, but after a few sessions I was hooked. I feel stronger and more confident than ever before. I constantly get compliments about how much my physique has improved. Jon pushes me farther than I ever thought possible and keeps me laughing throughout my workout. I look forward to my time at Inform; I can’t get enough!
— SKYLER G.
I have been working with Kristen at InForm Fitness for about a year, and I can very sincerely say that the experience has had a profoundly positive impact on my life, both physically and mentally. I feel strong, healthy, and with Kristen’s guidance, have pushed myself father than I ever thought I could. I now look forward to and cannot wait until my next time at the gym! Kristen, goes above and beyond. She has helped me transform my diet and is always providing advice and articles so that I can continue to better myself in and out of the gym.
As the other reviews have mentioned, this workout is high intensity, and ideal for making consistent gains & balancing a busy schedule. The trainers are down to earth, no nonsense. They don’t try to up sell you on product or time at the gym. Many of my friends have a hard time believing I train once a week…but the results are self-evident.
— LUYBA ZEYLIKMAN
I hate exercise, but this is 20 minutes, I do
6 machines, I can come in from work, I don’t have to change my clothes, I can go right back to work and that is to me, what the greatest thing about it is.
— BARBARA WALTERS
You can’t go wrong with any of the trainers at InForm Fitness. They create an environment that is inviting and comfortable – unlike many gyms in NYC. But don’t get me wrong – they work you HARD. Dan is my trainer, and he has the ability to push me far beyond what I would do on my own. Dan is extremely communicative about my progress week to week. And I make progress and get stronger every week – it’s amazing! Dan is even involved in my diet plan – he is extremely knowledgeable and supportive. You may be skeptical as many people are when they hear they only need to work out once a week, but give it a try – you’ll be happy you did.
— CHRISTINA HENDERSON
Dan at InForm Fitness is the best! He motivates me even on those days when working out seems like the last thing I want to do. I always feel great after a workout with Dan and it is because of him that I was able to complete the NYC Marathon strong and prevented any injuries. I would definitely recommend him to all my friends and clients and feel confident that they would have one of the best workouts of their lives.
— LEAH KAUFMAN
I could not be happier with this training. The program pushes you to work hard and without an immense time commitment. With the insanity of a busy work schedule, this offers both convenience and results. My trainer is not only incredibly knowledgable of the body and this particular process, he is also supportive and encouraging throughout the program. I would highly recommend InForm Fitness to anyone looking for an amazing and results-oriented, approachable fitness program.
— RAVENOUS P, REVIEW FROM YELP
In 3 short months, I have seen by body transform in ways I never thought possible. This unique 20 minute exercise program has made me stronger, leaner and more confident then any workout I have done in the past. I feel amazing! Melo is a pleasure and I enjoy working with her! A great workout that everyone needs to try, you won’t be disappointed.
— KELLY WALSH, FACEBOOK
I love this workout. And I hate to work out. 25 minutes, once a week with Melo, and I have seen incredible results! After just a few weeks, I noticed changes in my body and muscle tone. Now, after a year, I am so much stronger and more fit. It has been an easy routine to stick to – no excuses! Melo is knowledgable and fun and definitely seems invested in her clients’ success.
— KORI BOKSTROM KALAFER, FACEBOOK
Yes, it’s true. 20 minutes once per week and I’m getting the same results as I was working out an hour per day 5 days/week. It’s all about the intensity and making your workout count. Amazing that it works – and it does. Try it!!
— LORI BARER INGBER, FACEBOOK
It is killer…but my body has taken shape like never before. I used to work out daily one to two hours and I have never achieved the results like I’ve achieved with Melo. At first I was skeptical but now I am a firm believer that 20 minutes a week can give me the muscle workout I need.
— COLETTE T., YELP
InForm Fitness has changed my life. It seemed too good to be true. I made a deal with myself, I could at the very least, find 20 minutes once a week to workout and not having time was no longer an excuse. In the hands of my trainer I’ve been able to progress consistently and I’ve lost about 20 lbs and counting. I am so incredibly pleased with my results so far. I never thought I’d be able to lose weight and get fit.
— JOYCE G., YELP
I’ve been a sporadic gym-nut for nearly 30 years and walked into InForm Fitness a skeptic. Ms. Gustavson has been supportive, encouraging, and motivating as she has introduced new ways of exercise which have maximized the results. My performance and lifestyle have changed significantly since becoming a client 4 months ago. Great attention and focus on safety, and the goals remain constant: reach a goal? Set the bar higher. This is a fitness solution everyone should explore.
— JOSHUA C., YELP
I have been working out with Nicole for over a month. I love it. I was very skeptical at first, being a former personal trainer who believed you needed to spend lots of time in the gym. However, now I am a true believer in the Power of 10! I highly recommend Inform Fitness Leesburg. Nicole is a great trainer and knows her stuff!
— HEATHER MYKLEGARD, FACEBOOK
InForm Fitness is a slow motion, high-intensity strength training protocol that proves to be an extremely safe, and astonishingly efficient way to build vital muscle.
As we age, it is the loss of muscle that leads to our chronic pain and deteriorating health. That is why our focus is on building and maintaining muscle. Strong muscle supercharges your metabolism, increases cardiovascular endurance, makes you leaner and stronger and reduces the risk of obesity, diabetes, and osteoporosis.
InForm Fitness is a slow motion, high-intensity strength training protocol that proves to be an extremely safe, and astonishingly efficient way to build vital muscle.
As we age, it is the loss of muscle that leads to our chronic pain and deteriorating health. That is why our focus is on building and maintaining muscle. Strong muscle supercharges your metabolism, increases cardiovascular endurance, makes you leaner and stronger and reduces the risk of obesity, diabetes, and osteoporosis.
Download Adam's eBook "5 Questions You Need To Ask Before Hiring Your Personal Trainer"
Download Adam's eBook "5 Questions You Need To Ask Before Hiring Your Personal Trainer"
The Goal
The Goal
There is no way around this simple fact:
There is no way around this simple fact:
You cannot build muscle unless the workout is sufficiently intense.
You cannot build muscle unless the workout is sufficiently intense.
The Problem:
The Problem:
Most intense workouts are dangerous, and many people find them intimidating and time-consuming.
Most intense workouts are dangerous, and many people find them intimidating and time-consuming.
Our Solution:
Our Solution:
Our Program is made up of three parts:
Our Program is made up of three parts:
Exercise – By reducing the speed of each repetition to a snail’s pace, a cycle of 10-seconds up and 10-seconds down, with no rest in between your muscles are forced to work harder, because you are unable to rely on momentum to propel the movement. And because your motion is less herky-jerky, the risk of injury is reduced. Our certified Instructors will supervise you through a full-body workout consisting of approximately five to seven exercises.
Exercise – By reducing the speed of each repetition to a snail’s pace, a cycle of 10-seconds up and 10-seconds down, with no rest in between your muscles are forced to work harder, because you are unable to rely on momentum to propel the movement. And because your motion is less herky-jerky, the risk of injury is reduced. Our certified Instructors will supervise you through a full-body workout consisting of approximately five to seven exercises.
Nutrition – Food is your fuel – eat real food and nourish the body with essential nutrients. Whether you are in the Paleo, Modified Mediterranean, South Beach, Vegan or Ketogenic camp, what matters is that you stay away from processed foods and limit foods with added sugar and processed carbohydrates.
Nutrition – Food is your fuel – eat real food and nourish the body with essential nutrients. Whether you are in the Paleo, Modified Mediterranean, South Beach, Vegan or Ketogenic camp, what matters is that you stay away from processed foods and limit foods with added sugar and processed carbohydrates.
Rest & Recovery– After your workout, we advise a resting period of at least four to seven days. During this recovery time, your body will build thicker and stronger muscle fibers. The recommended resting period allows your body sufficient time to recover while still burning fat. Also, your already busy schedule is gifted with more free time to live your life to the fullest and participate in the activities that bring you pleasure and joy. A workout program that encourages you to rest? It’s about time. Sign me up!
Rest & Recovery– After your workout, we advise a resting period of at least four to seven days. During this recovery time, your body will build thicker and stronger muscle fibers. The recommended resting period allows your body sufficient time to recover while still burning fat. Also, your already busy schedule is gifted with more free time to live your life to the fullest and participate in the activities that bring you pleasure and joy. A workout program that encourages you to rest? It’s about time. Sign me up!
