Atlantis FitFeed

Introducing the Atlantis FitFeed!

The fitness game at V4Atlantis just changed. Welcome to the Atlantis FitFeed—your new go-to guide packed with expert tips, structured workouts, trainer insights, gym updates, and exclusive perks. This isn’t just another newsletter. It’s your training companion, keeping you aligned, motivated, and informed every two weeks. Whether you’re a beginner or a beast, this is where progress becomes a habit.

Gym Update

We’re excited to announce some amazing developments at V4Atlantis! - Referral Wars Are ON! Bring your friends, win free months, awesome prizes, and Atlantis goodies! - Daily Strength training Workout Classes are now LIVE — every morning and evening a trainer will guide you through targeted workouts. - Atlantis FitFeed Launch — you’re reading the very first edition! Expect science-backed fitness advice, gym updates, and your official group workout plan every two weeks.

-MMA membership is effectively now only at Rs1200 for current gym members. Ask at reception for combined MMA and Gym membership at discounted price.

- New Classes schedule are in effect: Introducing morning Spin classes(9:00am)- Monday, Wednesday, Friday with Raja and some New Aerobics/Zumba classes before (7:45am) and after (9:00am) Yoga. See new class schedule for details.

Why the Fitfeed Matters to YOU

- No more confusion—we provide a workout schedule. - Learn the science behind your training. - Get to know what’s happening in your gym. - Small changes = big gains, and we’ll guide you.

Main Topic: Progressive Overload — The Secret to Real Progress

If you’ve ever wondered why you’re stuck at the same level, the answer is simple: your body adapts fast! Progressive Overload means you need to constantly push just a little bit more — whether it’s lifting heavier, doing extra reps, or adding intensity. Science says: muscles grow and get stronger only when they are challenged beyond their comfort zone (American College of Sports Medicine, 2020).

Ways to apply it:

- Increase your weights by 5% every two weeks. - Add 1–2 reps each week at the same weight. - Decrease rest time between sets slightly to build endurance.

Remember: Progress is slow and steady. Trust the process!

We have much more detailed version on progressive overload if you would like to read more that also helps our trainers and members understand the concept with deeper knowledge, all backed by scientific evidence. Just ask for the copy of this paper and we will forward it to you.

Atlantis Power Plan — Your Workout for the Next 2 Weeks!

Our trainers will be following this workout planner during our newly introduced strength training group classes too! You’re free to follow it during your own workouts as well to maximize your gains.

Day	Focus	Key Exercises	Set/Reps
Monday	Chest & Triceps	Bench Press, Incline DB Press, Chest Flys, Tricep Dips, Rope Pushdowns	4 Sets 8-10 Reps
Tuesday	Back & Biceps	Pull-Ups, Lat Pulldown, Barbell Rows, Dumbbell Curls, Hammer Curls	4 Sets 8-10 Reps
Wednesday	Glutes & Hamstrings	Hip Thrusts, RDLs, Hamstring Curls, Cable Kickbacks, Glute Bridges	4 Sets 8-10 Reps
Thursday	Shoulders & Abs	Shoulder Press, Lateral Raises, Rear Delt Flys, Hanging Leg Raises, Cable Crunches	4 Sets 8-10 Reps
Friday	Arms (Biceps + Triceps)	Barbell Curls, Skullcrushers, Preacher Curls, Overhead Extensions, Close-Grip Pushups	4 Sets 8-10 Reps
Saturday	Legs (Quads & Glutes)	Squats, Leg Press, Bulgarian Split Squats, Leg Extensions, Calf Raises	4 Sets 8-10 Reps

“Strength doesn’t come from what you can do. It comes from overcoming the things you thought you couldn’t.” Trainer Insight

 Avi Kamboj : Go to the GYM, do good exercise. Take proper care of your food. Get good sleep. All these will take you to great heights one day, no matter what your job is. Let’s Level Up Atlantis! See you on the gym floor!

Member Story

“With the support of my GYM trainer, along with the equipment and classes provided here, I have successfully lost weight. Additionally, under the guidance of Trainer Simran Mam, I have experienced relief from both Knee and back pain.” — Rajni Gulati, V4 member

Did You Know?

- Muscle burns more calories at rest than fat. - Drinking water during your workout can improve performance by up to 25%. - Lifting weights won’t make women bulky—it builds lean muscle and strength.

What’s Coming Up at V4Atlantis

- May 1–31: Referral Wars ongoing! Bring your friends and win big. -On 15th May we we would launch the second edition of Atlantis FitFeed with Main Topic being Lifting heavy vs. Lifting for reps. What builds more muscle? ideal training for fat loss or hypertrophy.