There are three primary mechanism of muscle growth: Muscle tension,
muscle damage, and metabolic stress. Oftentimes all of these factors
are attributed with the amount of weight you lift. But you only need
to compare powerlifters and bodybuilders to know that's not the case.
Instead, you might want to shift your focus to how you're lifting
weights. We create plans that not only are designed to help you build
muscle, but also progress the right way so you can do everything from
building a stronger foundation, packing on new size, or find your way
out of a plateau.
Every body is different. Two people can be on the exact same program
and experience different results. Some can get jacked on bodyweight
movements, other have long, lean defined muscles after some TLC from
the dumbbells. This is an important remind for copy-cat behaviors.
You can choose to follow the practices of the biggest guy or fittest
female in the gym, but what works for them might not be the best for
your body. That's why our coaching system runs through assessments and
monitors your progress in real time. We'll find out what works best
for your body, and arm you with that information so that you can make
gain even after you leave the program.
Experience matters. When it comes to building muscle, it's important
to consider how long you've been lifting weights, the types of
programs you've been performing, and even how you've been eating and
training for the last month. The great secret about muscle gain is
that there's no "best" muscle building exercise. Your body builds muscle
as a result of creating an entire muscle building environment that
considers how long you've been exercising, your diet, and the types
of stressors you place on your body. We factor in all these
considerations when designing your plan.
Should I count calories? That's usually the first question we receive
in online coaching. Our answer: we'll let you choose. Our fat loss
plans are designed to create still of eating that helps you worry
less about if you're following a plan that will actually shed fat
from your body. The one thing you won't see? Serve calorie starving
diets. At Born Fitness we make sure all of our clients eat because
food is an enjoyable part of life. All plans begins with personalized
shopping lists and meal plans that cater to your personal preferences.
From there we determine if it's best for you to count calories or just
continue to receive meal plans that allow you to plug and play with
foods you'll enjoy.
Walk into any gym and it's clear that everyone has their own unique
body type. And yet, when it comes to creating fat loss plans we act
as if one approach works for everyone. Men and women react differently
to training and meal plans. The foods that might make one person feel
lean and energized could make another feel bloated and miserable. Our
job is to help you figure out what works for you body so there's less
guessing and more eating freely and watching your body change.
Fat loss does not happen from one workout, one meal, or even one
method of training. It's a combined process but one that ultimately
requires a smart training plan. The idea that "abs are made in the
kitchen" is overstated because the types of workouts you perform
influence how you can eat and what you can eat while still losing
fat and not losing your mind. Better more effective workouts not
only ensure you won't spend hours doing cardio (when you can see
better results in less time) and that you can still have a diet
that won't make you feel like you're dieting.
Being out of shape isn't easy. I know because I've been there.
Growing up overweight in a fit, thin family only made it more
difficult and made it feel like everyone else could lose weight
while eating all the best foods while I couldn't. As much as we
might ignore it, the mind is an important part of getting back
in shape. For many of us, the belief that we are unhealthy or
destined to be overweight is as certain as the sun rising in the
east and setting in the west. But it doesn't have to be that way.
The complete coaching experience includes help identifying the
barriers that make weight loss a struggle, and provide you with
the insights and coaching to redefine how you view your body and
understand what you can achieve.
A great quote, a powerful video, an incredible before and after:
they all can get you fired up. But that energy doesn't led to results.
What does is a comprehensive approach of support, accommodation,
guidance, accountability, and trust-worthy plans. If you're here, you're
already motivated to change. Now you need someone to guide you through
the process and be there when you need it most. Feeling like a binge?
Reach out to your coach. Not feeling like working out? Jump into the app
and seek guidance. The hardest thing to admit is when we need help.
Assistance isn't a bad thing; in fact, it's what oftentimes separates
those who succeed from those still stuck in the never-ending cycle of
wanting to change but being unable to get over the fitness hump.
Incredible transformations don't happen by accident. Someone doesn't
just wake up one day and change. They are provided the pathway to make
change easy. Whereas many programs ask you to do so much to the point
that it feels impossible, Born Fitness coaching learned it's design
from the Kahn Academy: it's about making it hard to fail and progressing
you at the rate you're most comfortable. Instead of focusing on bodyweight
or pounds lifted, we strip away unnecessary forms of measurement and instead
key in on process goals. By building habits and capabilities, you gain
control over your fitness and the pounds start to drop without you ever
worrying about the scale.
When I travel I want to feel like a king and receive extra attention. When I dine,
I want a meal that is prepared to my preferences and receive in-house suggestions
about what's best. These desires drove the vision of my online coaching program:
to treat you like family and go above and beyond fitness and diet plans.
When you sign up for Born Fitness coaching, I want this to greatest fitness experience
of your life. No requests are off-limits. The goal of the program is to bring you
individualized attention and help, and a catered experience developed to upgrade your
fitness, nutrition, and overall health—all at a price you can afford.
You have questions? We have answers. Here's how we design a plan for you.
Fad diets are public enemy #1 at Born Fitness. We won't provide a plan that
you can't follow or enjoy. Yes, there will be some adjustments, but we learn
the foods you love and your schedule, and then create a diet plan around your
lifestyle and your goals. Have a question? Need help eating at a restaurant?
Looking for restaurants? Simply ask for help and guidance and answers are
Training isn't rocket science, but it's still a science. You shouldn't
worry if your program will work for your body or if you can make it fit
into your schedule. You share with us the time and commitment you can make,
and then we devise the workouts that will take you to your goal. Weekly
updates, accountability checkins, and monthly adjustments all included.
Is it for you?
Being in control is important in life. Here's how to make sure this
program is right for you.
You're looking for help from one of the most respected brands in the
health and fitness industry. Personalization and catered plans are the
foundation of everything we do.
You're willing to take the time to share information. Working one-on-one
with a coach requires communication and transparency
You're willing to work hard. If you only have 2 days per week to exercise,
we can create a plan for you. But it will be intense
You're not looking for a temporary fix. We don't do 4-week plans at Born
Fitness. Changing your health takes commitment and a realistic view of what
it takes to change. Minimum plans are a 3-month relationship.
You like guarantees. The first month is risk-free. If it's not a good fit,
you have 30 days to receive your money back.
Why it works
Results aren't accidental. They happen because of a process. If your coaching
can't tell you why the program will work for you, then you should run. With more
than 15 years experience, here's why Born Fitness coaching is a leader in personalized
online coaching diet and fitness plans
One-on-one experience (diet and training only)
You have 24/7 access via a personalized messaging system, and responses
are guaranteed with a 48-hour time period. Your time is important and
we value delivering what you need, when you need it, so that you can go
forward with fewer questions about the best way to live a healthier, fitter life.
Everyone receives a consultation call with Adam Bornstein before you start.
Why? So you know this is real and not some machine pumping out programs.
We'll find out what you need and how you need it, and then design the roadmap
that will work best for you. If something isn't working, we'll make
real-time adjustments to ensure you don’t become frustrated and fall off
This isn't about feeling trapped; it's about finally believing that your
body can change. If you don't think that Born Fitness coaching can help you
achieve your goals, then we want to point you in a better direction. If
it's not a good fit, let us know within the first 30 days and we'll
refund your purchase and provide recommendations for other programs. Our
customer approval rating is high because we don't trap unsatisfied customers
and instead making improving health our only goal—even if it's not with us.
Be Coached by the best
The top motivator in health and fitness
Recognized by The Huffington Post as a coach that will not only
help you see results, but help keep you on track and help you
through the process.
Adam Bornstein has served as a health and fitness advisor for
brands such as Microsoft, Beach Body, Precision Nutrition, ALOHA,
and many more. When it comes to reputable, accurate, and trustworthy
information, he is one of the most respected figures in the community.
While working as the editorial director for LIVESTRONG.COM, Bornstein
help transform the site from "content farm" to reputable health
resource, and before he left the site rivaled WebMD as the most read
health site. in his final year, the site won the Webby award for
"best health site."
"Your training and programming has seriously rocked my world. I get compliments all the time on how good I look and the most important thing is that I feel healthier, stronger and I'm the fittest I've ever been. Thank you for all that you do. Your approach and the knowledge you have shared have been priceless." – Alexandra H.
Average pounds lost for fat loss clients in December
"For the first time since probably the 8th grade I'm below 200 pounds and I've hit PRs on basically every lift." - Shawn
"You helped me realize the true meaning of fitness - to focus on my goals, but also focus on my life. To train insanely hard and push myself in the gym, but to not be controlled by it. To eat healthy, but don't stress when I am just enjoying the food and time with loved ones. To be dedicated, but not obsessed. My fitness goals should never mean that I miss out on life.
There is no other way to say it - you made me a better person in every possible aspect." - Tim L.
Client of the month
"Adam allowed me to free my mind in the gym and just go to work on an intelligently designed program. I have boosted all my powerlifting stats, maintained an extremely low body fat percentage and maintained an optimal level of orthopedic health. More than anything, I could focus on the process in my training instead of the plan." - John R.
Average pounds of muscle gained by muscle gain clients
"The strength gains with your nutritional advice has been great. I've gained 7 pounds in just a month, which is crazy. I’ve been training for years and was a college athlete, but I’ve never had coaching like this." - James M.
6 squat PRs
10 deadlift PRs
3 overhead press PR's
3 bench press PRs
1, 3-mile run time PR
Training Sessions Missed
Total workouts missed by ALL clients (as tracked in online accountability system)
Most coaching and training programs on the market
based around unsubstantiated theories and dogma.
Born Fitness group coaching programs work on theories
of behavioral change and emphasize personalization.
There’s no preset plans or templates. No workouts or
diets are assigned until at least 2 to 3 assessments
and a consultation are completed.
Why? The truth is, while many things work in health
and fitness, the magic occurs when you apply proven
principles and adapt them to the unique lifestyle and
traits of an individual.
Individualized training and diet allows me to consider
your body, level of expertise and lifestyle factors to
create a program built for your success, and then
provide coaching to help you achieve your goals.
It’s the reason why two people can be on the same exact
program and still see different results. This is where
small adjustments to the plan and different diet
approaches can help end your fitness frustration.
These are results-driven programs, and that’s why we
have a guarantee and spend extra time adding a personal
touch and then adjusting based on your progress.
Born Fitness coaching is for all levels of expertise and
is goal dependent. The primary area of coaching focuses
specifically on beginners, and those interested in fat
loss or muscle gain. A beginner is anyone that has less
than 2 years of consistent training experience.
If you ever have any questions, simple click the
“contact” button and we’re happy to answer
You must be at least 18 years old to participate in Born
Fitness coaching programs.
That said, Born Fitness believes in the old Mark Twain
adage: “Age is an issue of mind over matter. If you don’t
mind—it doesn’t matter.” In other words, you’re never
too old to get into great shape and become healthier.
There are a host of studies that show well-structured
weight training programs will promote muscle growth
or fat loss regardless of age, and we have experience
working with clients in their 60s and 70s.
If you are new to training or have any existing injuries,
the only thing we ask is you inform us prior to starting
the program during the assessment phase. If for any
reason we can’t work with your injuries, we’ll let you
know before beginning the program.
All of the coaching programs are charged on a month-by-month
basis and there is no down payment. All programs have a
minimum commitment of 3 months, but the first month is
risk-free. If you don’t reach out and cancel after the
first 30 days then you are obligated to complete your
There is a minimum expectation that you will have some
equipment. That said, due to the personalized nature,
Born Fitness online coaching does specialize in creating
home workout utilizing minimal equipment such as
dumbbells or bands.