The Secret to Staying Motivated on Your Fitness Journey

Staying motivated in fitness isn’t always easy—especially when progress feels slow or life gets in the way. Whether you’re just starting or restarting, finding ways to maintain motivation is key to achieving long-term results.

Here are some practical strategies to help you stay on track and smash your health and fitness goals. The tips come from the AdMac Fitness personal trainer’s collective decades in the fitness industry…

1. Set Realistic Goals

Big changes don’t happen overnight. Start with small, achievable goals like completing three workouts a week or improving your squat depth. Celebrate each win to keep momentum going.

You must make a point of recognising your progress, no matter how seemingly small. Nothing kills motivation quicker than a lack of progress, because it feels pointless. Instead set goals that you can achieve at first, and then progress those to make the challenge more difficult.

In time what was once a huge achievement will be completely normal to you. It’s important to realise that.

2. Track Your Progress

Whether it’s through photos, measurements, or a fitness app, tracking helps you see how far you’ve come. Progress might not always show on the scales, but increased strength or improved endurance are signs of success.

At AdMac Fitness our personal trainers keep regular progression records for our clients, so we can help them stay on track. We can adjust our programming and workout intensity based on the work they’re doing, and the results they’re achieving.

Not only does it show the client that their hard work has been worth it, it also shows the coaches what is working for the clients.

3. Make it Fun

Fitness doesn’t have to feel like a chore. Find activities you enjoy—whether it’s strength training, cycling, or dance classes—and mix them up to keep things interesting.

At AdMac Fitness we make a point of ensuring that our sessions are fun and engaging. Our personal trainers build fantastic friendships with clients, and in our group exercise sessions the atmosphere is fun, welcoming and supportive - perfect for helping you to maintain motivation and effort levels!

4. Find Accountability

Having a workout buddy or a personal trainer can keep you consistent. They provide encouragement and make you less likely to skip sessions. AdMacFitness offers personalised coaching to ensure you stay focused.

There’s no better way to stay accountable than by working with a personal trainer. Not only is your training programmed by a professional, you’ve got an accountability partner that can make adjustments to ensure you’re staying on track.

There’s also a financial incentive - putting your money where your mouth is carries a different level of motivation!

5. Remember Your ‘Why’

What inspired you to start your fitness journey? Whether it’s better health, weight loss, or boosting confidence, remind yourself of your ‘why’ to reignite your motivation.

That could be to be able to play with your kids without getting tired. It might be because you want to look great on your wedding day. It could be because you have a family history of heart issues and you don’t want to suffer in the same way. Whatever it is, keep it front and centre of your mind to help maintain motivation.

Importantly, building consistency is what leads to success. By setting goals, tracking progress, and making fitness enjoyable, you’ll create habits that keep you on the path to better health and fitness. AdMacFitness is here to support you every step of the way.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

Why Your Diet is Just as Important as Your Workout

There’s a couple of old sayings in the fitness and weight loss community… The first is that ‘abs are made in the kitchen, not the gym’. The other is that you ‘can’t out-train a bad diet’.

They relate to the importance of nutrition when it comes to body composition.

When it comes to fitness, many focus solely on workouts, neglecting the pivotal role of nutrition. For East Londoners striving for weight loss or better health, understanding that diet and exercise go hand in hand is the key to achieving lasting results.

Let’s dive into why your plate matters as much as your routine…

1. Good Food Fuels Your Workouts

Your body needs energy to perform. Carbs provide fuel, protein aids recovery, and fats support endurance. Without proper nutrition, your workouts will lack intensity, and progress may stall.

You might notice that when your diet suffers, your energy levels dip. When you’re tired all the time, there’s a good chance that it’s because you’ve been fuelling yourself poorly. With better nutritional choices and more natural foods in your diet, you’ll be taking in more vitamins and minerals which will make you feel better and more energised.

2. A Good Diet Drives Recovery

Exercise breaks down muscle; food rebuilds it. Protein-rich meals post-workout repair tissue and support muscle growth, while carbohydrates restore glycogen levels for your next session.

If you make a point of ensuring you’re eating enough good quality protein and carbohydrates, you’ll recover from your workouts more quickly and effectively. If you’re training particularly hard, you need to really dial in this nutrition to give yourself the best chance to recover er fully ahead of your next session.

3. Supports Weight Loss Goals

Exercise burns calories, but the deficit needed for weight loss often comes from dietary changes. Controlling portion sizes and eating nutrient-dense foods can amplify your weight loss results.

Fundamentally, weight loss is a case of calories in vs calories out. If you eat. more calories than your body needs, you gain weight. If you burn more calories than you eat, you lose weight. We can dress it up in other ways, but that’s a clear basic nutritional fact.

Calorie control is absolutely vital to losing weight.

4. Enhances Overall Health

A balanced diet supports immunity, reduces inflammation, and improves sleep—all essential for sustained fitness. Whole foods rich in vitamins and minerals help your body perform at its peak.

Your health is underpinned by the food choices you make on a daily basis. The more good food choices you make, the better your overall health and wellbeing will be. You can’t expect to live a thriving, healthy existence if you’re regularly consuming poor quality foods.

Health and fitness is a two-part equation: exercise and nutrition. By prioritising your diet alongside your workouts, you’ll not only see faster results but also improve your overall well-being. At AdMacFitness, we can guide you in crafting a fitness and nutrition plan tailored to your goals.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD.

How Strength Training Can Transform Your Fitness Journey

One of the most important things to understand about strength training is that it isn’t just for bodybuilders. For anyone looking to improve fitness, lose weight, or simply feel stronger, incorporating resistance exercises can be life-changing.

If you’re an East Londoner struggling to balance work, family, and leisure, the AdMac Fitness team can show you how strength training provides a time-efficient way to achieve noticeable results.

Let’s explore why strength training is an essential part of any fitness routine…

1. Strength Training Boosts Metabolism

Lifting weights increases your resting metabolic rate, meaning you burn more calories even when you’re not working out. This is a game-changer for weight loss and long-term fitness. For East Londoners with limited gym time, focusing on compound lifts—such as squats and deadlifts—can maximise calorie burn while building strength.

It’s the weight loss hack you didn’t know existed!

2. Resistance Exercise Improves Bone Health

Strength training increases bone density, reducing the risk of fractures and osteoporosis. This is especially important for women as they age. Incorporating resistance exercises into your fitness plan now can pay dividends later in life, keeping your bones strong and healthy.

The longer you maintain your strength, the longer you maintain your health, fitness, vitality, balance and mobility. It’s literally medicine.

3. Weight Training Enhances Functional Fitness

Everyday tasks like carrying shopping bags, climbing stairs, or even sitting at your desk become easier with strength training. Building muscle improves posture, reduces aches and pains, and supports overall mobility.

If you’ve got to carry your children, lift things at work, take suitcases through an airport, move furniture or perform a huge range of tasks, weight training and being generally fit is a huge asset.

4. Supports Weight Loss Goals

Muscle tissue burns more calories than fat, so increasing your muscle mass can help accelerate weight loss. Unlike cardio, which only burns calories during the workout, strength training has a longer-lasting calorie-burning effect.

When you boost your muscle mass, you turn your body into a calorie-burning machine, meaning you burn more calories at rest than you would without much muscle tissue.

5. Being Strong and Muscular Boosts Confidence

Strength training doesn’t just change your body; it changes how you feel about yourself. Setting goals, achieving personal bests, and seeing physical results foster confidence that spills over into other areas of life.

When you look and feel more physically capable, it benefits so many other aspects of your life. You become less reliant on others, the world opens up to you and you can explore more of your health and fitness. Travel is easier, you’re less tired and generally feel better.

How to Start Strength Training

If you’d like to start strength training but aren’t sure where to begin, here’s some guidance…

Hire a Personal Trainer: If you’re new to strength training, working with a personal trainer ensures you learn proper form and avoid injury. We have some of the best personal trainers in East London at AdMac Fitness, and we’d be happy to help you on your way.

Start Small: Use bodyweight exercises or light dumbbells and gradually increase the intensity. Let your body build its capability and capacity at an appropriate rate first.

Stay Consistent: Aim for at least two sessions per week to see progress. In the early days, you’re looking to build a habit. From then you can build your fitness and physique. Start with the consistency though - it’s vital.

Strength training is a cornerstone of fitness that delivers results beyond just physical appearance. It boosts metabolism, strengthens bones, and enhances everyday functionality, making it a must-have in your fitness journey. If you’re unsure how to start, AdMacFitness can provide expert guidance to ensure you train effectively and safely.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

Top 5 Weight Loss Strategies That Actually Work for Busy Londoners

Unlike many parts of the country, life in London seems to run at a faster pace. Long hours, busy commutes, social lives… how do we then find time for health and fitness?!

A busy life does it tough to prioritise health and fitness, but it’s still very important that we do. The good news is that with the guidance of AdMac Fitness personal trainers, weight loss doesn’t have to be a daunting task! With the right strategies, even the busiest Londoner can achieve their fitness goals.

Here’s a few tips that we use at AdMac Fitness to help our clients lose weight safely and sustainably…

1. Focus on Whole Foods

Incorporating whole, minimally processed foods into your diet is a game changer. Think lean proteins, whole grains, fruits, and vegetables. These nutrient-dense options provide sustained energy while keeping you fuller for longer.

For East Londoners on the go, pre-chopped veg, ready-cooked proteins, and meal-prep delivery services can help save time while ensuring you eat well. The idea is to make the process as simple and easy as possible, so these hacks save you time.

2. Incorporate High-Intensity Workouts

Time-efficient workouts like High-Intensity Interval Training (HIIT) are perfect for a packed schedule. These sessions combine short bursts of intense exercise with brief rest periods, maximising calorie burn in minimal time.

At our East London personal training studio we run group training programmes that are ideal for squeezing in a workout during lunch breaks or after work. These high intensity sessions build strength and burn calories quickly.

3. Plan Ahead

Meal prepping is the secret weapon of successful weight loss. Spending a couple of hours on a Sunday to prepare your meals can save you time and money throughout the week. Not sure where to start? Invest in compartmentalised containers and prepare staples like grilled chicken, roasted vegetables, and fish.

Keep these in the fridge or freezer, and get them out ready for when you need them. They’ll make sure you’ve got a healthy option ready for those late nights and busy days.

4. Get Professional Guidance

Hiring a personal trainer can make a significant difference. Personal trainers help design a programme tailored to your needs, ensuring you exercise effectively and stay accountable. At AdMacFitness, we understand the unique challenges of London life, offering flexible training schedules to fit your routine.

We have over a decade of helping people to lose weight very effectively. We’ve helped thousands of people from all walks of life transform their health, fitness and physique with our expert personal training and coaching.

5. Track Progress

Monitoring your progress is crucial for staying motivated. Whether it’s logging meals, tracking workouts, or noting how your clothes fit, small wins add up to big results. Tools like fitness apps or wearable trackers make it easier than ever to stay on top of your goals.

Achieving weight loss in East London doesn’t have to feel impossible. By focusing on whole foods, incorporating quick workouts, planning ahead, and seeking expert guidance, you can make lasting changes, even with a busy lifestyle. Start small, stay consistent, and watch the results unfold!

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

Switching Your Supplements for the Winter

Many of us take supplements without any real thought as to what they’re doing for us, and why they’re a good idea. Many people have heard that it’s a good idea to take certain products, but don’t really know the benefits they’re trying to achieve.

One of the key elements of supplementation is adjusting them to suit the seasons. Your body’s requirements change between summer and winter, so let’s look at how you should switch your supplements for the winter.

As winter approaches, bolstering your immunity becomes crucial. The colder months bring reduced sunlight and increased risks of colds and flu, making the right supplements essential. Here’s how to adapt your regimen for optimal health this season.

Vitamin D3: Immunity Boost

With diminished sunlight during UK winters, Vitamin D3 is vital for maintaining strong immunity. It supports white blood cell production, helping your body fend off infections. Supplementing with D3 can also improve mood and bone health, essential during darker months.

Vitamin D is really cheap, and the health benefits dramatically outweigh the price point. Here’s a great vitamin D supplement that costs around £6 for an entire year’s supply.

For more information on the multitude of health benefits from Vitamin D supplementation, take a look at this fact sheet from the National Institutes of Health Office of Dietary Supplements.

Zinc and Magnesium: Recovery and Rest

Quality sleep is a cornerstone of recovery and immune defence. Zinc and magnesium work together to enhance sleep quality by promoting relaxation and reducing inflammation. Better sleep means improved muscle recovery and a stronger immune system to combat winter bugs.

There’s a strong suggestion that taking ZMA has a significant positive impact on sleep quality. As well as boosting immunity and recovery, good sleep is vital for mental health, hormonal rebalancing, hunger control and many other physiological processes.

Here’s a ZMA supplement, with a 90 day supply for £34.

Multivitamins: Filling Nutritional Gaps

A well-rounded multivitamin provides “insurance” for any missed nutrients in your diet. As the season’s produce variety diminishes, multivitamins ensure your body gets the vitamins and minerals it needs to stay resilient.

You can ignore much of the research that suggests they’re a waste of money. Several long term studies have shown multivitamin use to be of benefit to health. They’re not a magic cure that will undo all of your poor choices, but they’re far more beneficial to you than you realise.

Here’a a multivitamin with a year’s supply for only £16.99.

Why Focus on Immunity with Winter Supplementation?

Winter is notorious for colds, flu, and reduced energy. Prioritising immune-boosting supplements keeps you active, healthy, and able to maintain your fitness goals even in the colder months.

With additional parties, late nights, questionable food choices, exposure to lots of people indoors and the like, it’s a testing time for your immune system. Consuming these supplements will help to give your body the best chance of keeping bugs at bay.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

Why Frequency of Training is Better Than Duration for Beginners

At AdMac Fitness we work with people at all points on the fitness spectrum - the beginners, intermediates and athletes.

One area we specialise in is helping people to start and build an exercise habit.

Starting out with an exercise routine can be challenging, even intimidating. For beginners, a common question is whether to focus on how often they train or the length of each workout. While it might seem intuitive to do longer sessions, research and experience show that training more frequently for shorter periods can be much more beneficial for beginners.

Let’s explore why this is the case, with a few basic explanations…

You Have More Time

For most people, setting aside 20 to 30 minutes to work out several times a week is far more manageable than trying to squeeze in lengthy sessions.

Life can be hectic, and spending 90 minutes at the gym isn’t always realistic, especially when juggling work, family, and social commitments. Shorter workouts, more often, allow you to fit exercise into a busy schedule without feeling overwhelmed.

Regular, shorter workouts not only save time but also make it easier to stay consistent, which is essential for building a long-term fitness habit. Over time, these quick sessions add up and help you reach your goals more effectively than inconsistent long workouts.

It Builds a Habit

When you train frequently, you make exercise a regular part of your routine, which helps it become a habit. Building a habit is key to maintaining a fitness routine in the long term, as habits are easier to stick to than one-off efforts.

If you go to the gym 4-5 times a week, even for a short workout, it becomes part of your daily life, just like brushing your teeth or having your morning coffee.

Creating this habit is especially important for beginners who might struggle with motivation. With regular, shorter sessions, you’ll start associating fitness with your daily routine, making it easier to stay motivated and keep progressing.

Less Recovery Time Needed

Another advantage of shorter, more frequent workouts is that they require less recovery time. Long workouts can be intense, putting stress on your muscles and joints, which means you might need a few days to recover.

For beginners, this can lead to soreness and fatigue, which might discourage them from returning to the gym. On the other hand, short, focused workouts typically require less recovery time, allowing you to train more consistently without feeling overly tired or sore.

This approach also helps prevent burnout and injury, which is essential for beginners who are still learning how their bodies respond to exercise. By focusing on short, sharp sessions, you can improve fitness levels gradually and safely, ensuring a steady path towards your goals.

For beginners, training frequency is often more beneficial than focusing solely on duration. Regular, shorter workouts provide flexibility, help build a sustainable habit, and allow for quicker recovery times. Embracing this approach can make your fitness journey more enjoyable, consistent, and sustainable.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

The Advantages of Using Food Prep Companies for Weight Loss

At AdMac Fitness we’ve helped thousands of people lose weight, using tried and tested training and nutrition strategies.

We see that people train hard with us, but that’s only half the battle - the diet side of things is very important too. We can look after the exercise element, but what you eat is on you. We can advise, but the actions of cooking and eating the right foods is the client’s responsibility. Many get it right, but others find it more difficult.

One solution is to use a food prep company. Where once they weren’t very good, they’re getting better all the time.

In this article we’re going to look at why food prep companies are gaining popularity as a tool for weight loss. With busy schedules, varying dietary needs, and the aim for effective weight management, meal prep services are proving to be a convenient and tailored solution.

Let’s look at the main advantages of using food prep companies for weight loss…

They Allow for Easier Calorie Control

One of the most significant benefits of using a food prep company is the precise calorie control it offers. Many meal prep companies provide detailed nutritional information, including calorie counts, macronutrients (carbs, protein, and fats), and ingredient lists with each meal.

This information allows you to monitor your calorie intake closely, making it easier to stay within your daily limit and make choices that align with your goals.

When calories are managed effectively, weight loss becomes more straightforward because you can accurately track your intake without the guesswork. This benefit is especially valuable for those who find calorie counting tedious or difficult to manage when cooking at home.

You Can Pick for Different Diets

Whether you prefer a low-carb lifestyle, vegan, vegetarian, pescetarian, high-protein, or low-fat diet, most meal prep companies offer a variety of dietary options.

These services allow you to choose meals that support your dietary preferences and weight loss goals without the need for specialised cooking or hard-to-find ingredients. They’re doing the shopping and prepping for you.

For example, if you’re following a low-carb diet, you can pick meals that support this choice without worrying about hidden carbs or unwanted ingredients. This flexibility helps ensure you’re eating in a way that not only supports weight loss but also keeps you feeling satisfied and aligned with your personal dietary values.

It Saves Time

Life is busy for some many of us now. A significant draw of meal prep services is the convenience they offer.

For people with packed schedules, meal prep companies take away the hassle of planning, shopping, and cooking meals. Instead of spending hours in the kitchen, you can enjoy the benefits of pre-made, nutritious meals without the time commitment.

This time-saving aspect is especially valuable for those who often resort to takeaways or quick, less nutritious options due to time constraints. By having meals ready to go, you’re more likely to make healthy choices, which is a vital component of successful weight loss.

There’s Lots of Variety

Gone are the days when meal prep companies offered only a few basic meal options. Nowadays, these companies provide hundreds of choices, allowing you to try new cuisines, different protein sources, and innovative sides. This variety helps prevent the boredom that can come from repetitive dieting, making it easier to stick to your weight loss goals.

The wide range of options also means that you can enjoy diverse meals without the risk of overindulging or missing essential nutrients. With exciting, balanced meals, you’re less likely to crave unhealthy options, which often leads to better overall adherence to a healthy diet.

Meals Are Delivered to Your Door

Another major advantage is the convenience of home delivery. Most food prep companies deliver your meals directly to your door, eliminating the need for trips to the shop, time spent packing away ingredients, and hours in the kitchen prepping and cooking.

This seamless process can be especially beneficial for those aiming to reduce food-related stress and create a more organised approach to eating.

Having meals delivered also means you’re less likely to reach for last-minute, unhealthy snacks or takeaways. With nutritious meals already at hand, you’re equipped to stick to your plan with ease, making weight loss efforts more manageable.

Using a food prep company can simplify the process of weight management, offering a range of convenient, nutritious, and varied meal options to help you achieve your goals. Whether you’re looking to save time, manage calories, or stick to a specific diet, meal prep services offer a practical, accessible solution to support a healthy lifestyle.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

Why Kettlebells Could Change Your Fitness Forever

Kettlebells are one of the most versatile and effective pieces of fitness equipment, and they can completely transform your approach to exercise.

With a single kettlebell, you can achieve a whole range of fitness goals—from building strength to enhancing cardio endurance—all in one workout. Whether you’re new to the gym or a seasoned fitness enthusiast, here’s why kettlebells could change your fitness journey for the better…

Versatility: Strength, Cardio, and HIIT in One

One of the greatest strengths of the kettlebell is its versatility. You can use it for various types of workouts, including strength training, cardio sessions, and high-intensity interval training (HIIT). This is all thanks to the unique design of the kettlebell, which allows for fluid, dynamic movements that work your muscles in different ways. With exercises like swings, snatches, and presses, you can target multiple muscle groups, increase your heart rate, and boost overall fitness, all without needing a full set of weights or machines.

Unilateral Training: Improve Balance and Correct Imbalances

Kettlebells are perfect for unilateral (single-side) training, meaning you can train each side of your body independently. This can help address any imbalances between your left and right sides, which are common but can lead to injury or performance issues if left unaddressed. Exercises like single-arm presses or kettlebell lunges allow you to focus on one side at a time, strengthening weaker areas and helping to create a more balanced physique.

Convenience: A Full Workout with One Item

With a kettlebell, you don’t need to wait around for different machines or hunt down multiple dumbbells at the gym. You can complete an entire workout—from warm-up to cool-down—using just this one piece of equipment. This makes kettlebells ideal for busy gym environments, as you won’t have to rely on accessing other equipment. Plus, if you’re short on time, a well-planned kettlebell workout can hit all the major muscle groups and get your heart pumping in under 30 minutes.

New Challenges: Unique and Dynamic Exercises

Kettlebells offer a completely different kind of workout compared to traditional gym machines. Exercises like kettlebell swings, Turkish get-ups, and cleans bring in elements of coordination, balance, and stability, which make your workouts more engaging and challenging. These moves require focus and control, making your muscles work harder than they might during simpler exercises. This variety keeps things fresh, helps prevent plateaus, and keeps you motivated.

Transportable: Take Your Workout Anywhere

Unlike a full set of dumbbells or a barbell, kettlebells are relatively compact and transportable. If you’re heading out of town or going on holiday, you can simply toss one into the car and have your workout kit with you wherever you go. This flexibility makes kettlebells a great option for people who travel or prefer to work out at home or in outdoor spaces.

With their versatility, convenience, and unique training benefits, kettlebells are more than just a trendy fitness tool—they’re an incredibly practical and effective addition to any workout routine. Whether you’re looking to build strength, improve endurance, or simply add variety, incorporating kettlebells into your routine could truly change your fitness forever.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

How to Manipulate Carb Intake to Lose Weight

When it comes to weight loss, managing carbohydrates effectively can be a game-changer. The problem is some people assume you need to cut them out completely, which is definitely NOT the case!

By adjusting your carb intake according to your activity level, you can lose weight more efficiently while keeping your energy levels stable. This approach allows you to enjoy the benefits of carbohydrates—providing fuel for workouts and aiding in recovery—without overloading on them when they’re not needed.

Here’s how to strategically manipulate your carb intake to support your weight loss goals…

1. Adjust Your Carbs Based on Activity Level

The key to carb manipulation is to match your intake to your energy expenditure. On days when you’re more active, such as when you have a workout or a particularly busy day, your body needs more energy. Carbohydrates are your body’s preferred fuel source, so eating more carbs on these high-energy days makes sense.

On lower-activity or rest days, however, you can reduce your carb intake to match the lower energy demand.

Different Types of Training Days

On cardio training days, consider eating more carbohydrates. If you’re performing strength or power training, the energy demands might not be so high so the need for lots of carbs won’t be as acute. You’ll still need carbs to fuel the workout, but you won’t need as many as you would on a long run or bike ride for example.

Boosting carbs and protein on these days helps maintain performance and support recovery.

Rest Days

On days when your physical activity is minimal, your body doesn’t require as much fuel. Cutting back on carbs on these days can reduce overall calorie intake and encourage your body to burn stored fat for energy instead.

This approach can help create a calorie deficit—a key factor in weight loss—while ensuring you still have enough protein and healthy fats to stay satisfied.

2. Choose Natural Carbohydrates Over Processed Options

The type of carbohydrate you eat is as important as the amount. Whole, natural carbohydrates provide nutrients, fibre, and sustained energy, making them preferable to processed options.

If you want to improve your general health, a good first step is to reduce the amount of processed foods you eat. One of the easiest ways to do this is to switch your main carbohydrate sources. In many western diets, carbs are where we see most processed foods beingg consumed.

Natural Carbohydrates

Focus on whole foods like fruits, vegetables, potatoes, rice, and squash. These carbs are generally packed with vitamins, minerals, and fibre, which support digestion, energy, and overall health. In a study from 2023, researchers found that swapping bread for potatoes saw a much hight amount of vitamin and minerals being consumed.

Processed Carbohydrates

Processed carbs, like bread, pasta, pastries, and sugary snacks, are often stripped of their natural nutrients and fibre. They tend to cause rapid spikes in blood sugar, leading to quick energy highs followed by crashes. This can leave you feeling tired and more prone to cravings, making it harder to stick to a weight loss plan.

While it’s fine to enjoy these foods occasionally, prioritising natural carb sources is better for sustainable energy and appetite control.

3. Practical Tips for Manipulating Carb Intake

Here’s a few simple solutions to help make carbohydrate manipulation much easier…

Prioritise Carbs Around Workouts: If possible, time your carb intake around your workouts. Eating carbs before exercise can give you the energy to perform well, while eating them afterward can help replenish glycogen stores.

Focus on Portion Control: Adjusting your portions is a simple way to manipulate carbs without tracking or complex calculations. For example, on rest days, halve your usual serving of rice or potatoes to naturally reduce your intake.

Avoid Sugary Carbs in the Evening: If you’re cutting carbs on rest days, it’s helpful to avoid sugary foods in the evening, as these can lead to blood sugar spikes that may disrupt your energy levels and sleep.

The Benefits of Strategic Carb Manipulation for Weight Loss

By adjusting your carb intake to align with your activity level and prioritising natural, nutrient-dense sources, you’ll be able to maintain steady energy and avoid unnecessary calorie spikes. This approach can help you burn fat on low-activity days and fuel your workouts effectively, creating a balanced plan that supports both weight loss and overall wellbeing.

There’s no need to go low-carb or avoid carbs altogether to lose weight. With mindful manipulation of carb intake, you can optimise your diet to support weight loss while still enjoying the benefits of this essential macronutrient.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

How Many Calories Do You Burn in AdMac Fitness Group Training?

Group training has become a staple at AdMac Fitness, giving people an option to enjoy a variation on our excellent personal training.

With its combination of strength training, high-intensity interval training (HIIT), flexibility work, and core strengthening, our group fitness classes offer a hybrid approach that maximises calorie burn while working all of the major muscle groups.

But exactly how many calories can you burn in one of these sessions?

The Calorie-Burning Power of Hybrid Workouts

A typical AdMac Fitness group training session includes multiple forms of exercise, each with a unique impact on calorie burn. The energy expenditure depends on the class structure, intensity level, and individual factors such as weight, fitness level, and effort exerted.

However, research indicates that the hybrid nature of group training can lead to high calorie burn, largely due to the varied methods used…

1. HIIT and Cardio Segments

HIIT workouts are known for their high calorie-burning potential, both during and after the session. A study from the American College of Sports Medicine showed that high-intensity intervals can help people burn between 400 and 600 calories per hour, depending on factors like age, weight, and fitness level.

HIIT exercises create an afterburn effect, known as excess post-exercise oxygen consumption (EPOC), where the body continues to burn calories for hours post-workout.

2. Strength Training

Strength training is another essential component of group training, focusing on building and toning muscles. Research published in the Journal of Strength and Conditioning Research suggests that strength training burns around 200 to 300 calories per hour, depending on the intensity and individual factors.

Although this may be lower than some cardio exercises, the benefits compound: strength training increases muscle mass, which in turn boosts your resting metabolic rate, helping you burn more calories even at rest.

3. Flexibility and Core Work

Although flexibility and core exercises might seem less intense, they still contribute to overall calorie burn, particularly in the context of group training. Core exercises that target the abdominals, obliques, and lower back can burn approximately 150 to 250 calories per hour, while flexibility work such as yoga-inspired stretches aids in muscle recovery and mobility.

Research on Calorie Burn in Group Training

One study published in the Journal of Sports Science & Medicine found that individuals who participate in a mixed-modality group training class can burn between 500 and 700 calories per hour, depending on factors like workout intensity, body weight, and the exercise variety included. Because hybrid group training involves constantly switching between different types of exercise, it prevents the body from adapting to any one form, which means more calories are expended throughout the session.

Factors Affecting Calorie Burn in Group Training

Several factors can influence how many calories you burn in a group training class:

• Class Intensity: Higher-intensity classes, such as HIIT-focused sessions, will generally result in greater calorie burn.

• Body Composition: Muscle burns more calories than fat, so individuals with higher muscle mass may experience a higher overall calorie burn.

• Effort Level: The more effort you put into each exercise, the more calories you’ll burn, especially in classes that include self-paced segments.

Maximise Calorie Burn with Group Training

To get the most calorie-burning benefits from group training, consistency is key. Attend sessions regularly and challenge yourself to increase the weights, repetitions, or intensity in your exercises. This will keep your body adapting and ensure a sustained calorie burn over time.

Basically, if you’re willing to put the graft in it can lead to substantial calorie burn—around 500 to 700 calories per hour—and leave you with improved strength, endurance, and fitness. Get yourself on the AdMac Fitness group training and see your fitness and physique transform!

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

The Importance of Vitamin D Supplementation Over the Winter

In this article we’re going to talk about vitamin D supplementation over the winter. We’ll discuss why it’s important, what it can do for your health and fitness, and how you can obtain it.

As personal trainers, we’re in the business of helping people look after their health. In many ways, it becomes more challenging over the winter. Colder weather means people are less likely to be out and about, so their fitness and calorie burn drops. We’re also less likely yo consume fruit and vegetables at their best, so need to supplement to help maintain our nutrient levels.

Vitamin D, also known as the “sunshine vitamin,” is essential for health, but it can be difficult to obtain enough during the winter months, especially in the UK. Read on to learn more…

Why We Need Vitamin D

Vitamin D plays a key role in supporting immune function, maintaining strong bones, and regulating mood. It helps the body absorb calcium, which is essential for bone density and strength, and recent research also suggests that vitamin D may reduce the risk of respiratory infections and improve overall immune health.

Winter and Vitamin D Deficiency

During the winter, sunlight exposure is significantly reduced, which limits our body’s ability to produce vitamin D naturally. The shorter days, colder weather, and decreased UV rays make it challenging to get the recommended levels. Many people in the UK are at a higher risk of vitamin D deficiency in winter, which can lead to weakened bones, reduced immunity, and even symptoms like fatigue or low mood.

Benefits of Vitamin D Supplementation

To counteract the lack of sunlight, health experts recommend a daily vitamin D supplement of at least 10 micrograms (400 IU) during the winter months. Supplementing can help:

1. Support Bone Health – Vitamin D prevents bone loss and reduces the risk of osteoporosis.

2. Boost Immune Function – It enhances immune response, making it easier to ward off seasonal colds and flu.

3. Improve Mood – Sufficient levels of vitamin D are linked to improved mental health, potentially warding off winter blues.

Choosing the Right Supplement

Vitamin D3 is the most effective form for supplementation. Be sure to choose high-quality supplements, ideally those that are third-party tested to ensure potency and purity. I prefer liquid capsules just because they’re absorbed faster, but any supplementation is effective.

Adding vitamin D to your winter supplement routine is a simple way to support your body during the colder months, helping you maintain energy levels, immunity, and overall health when sunlight is sparse.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

How Exercise Helps with Healthy Ageing

Regular physical activity is one of the best tools we have to support healthy ageing. Let’s dive into how exercise promotes vitality in later years, touching on everything from muscle strength to mental clarity.

Preserves Muscle Mass

As we grow older, we naturally lose muscle mass in a process called sarcopenia, which can lead to weakness and reduced mobility. Engaging in resistance and strength training exercises helps counter this process.

Weight-bearing activities like lifting weights, Pilates, and bodyweight exercises help maintain muscle fibres, improving strength and metabolism, which supports a healthier body composition. Studies suggest that preserving muscle through regular activity not only prevents frailty but also lowers the risk of metabolic conditions, like type 2 diabetes.

Reduces Cognitive Decline

Exercise is known to protect the brain and reduce age-related cognitive decline. Physical activity stimulates blood flow to the brain, supplying it with oxygen and nutrients essential for cell function.

Research has shown that regular exercise, particularly aerobic activities like brisk walking, cycling, or swimming, can lead to improved memory, enhanced problem-solving abilities, and even a delay in the onset of dementia-related symptoms. Additionally, exercise promotes the release of growth factors that support neuron health, contributing to better cognitive resilience.

Maintains Healthy Cardiovascular Function

Heart health is fundamental for overall well-being and longevity, and exercise is key to maintaining a strong cardiovascular system. Aerobic exercises, like jogging, dancing, or swimming, strengthen the heart muscle, improve circulation, and help regulate blood pressure.

For older adults especially, keeping blood pressure in check reduces the risks of heart disease, stroke, and atherosclerosis. Regular activity also helps manage cholesterol levels, reducing harmful LDL cholesterol and increasing beneficial HDL cholesterol, further protecting cardiovascular health.

Prevents Injuries

Regular exercise helps keep bones strong, muscles flexible, and joints stable. Activities like weight training, yoga, and Pilates improve flexibility, strengthen bones and connective tissues, and promote better posture, all of which are essential for injury prevention.

Resistance exercises, in particular, stimulate bone growth and help maintain bone density, reducing the risk of osteoporosis and fractures. By building strong muscles and improving coordination, exercise ensures that even everyday movements are safer and less likely to result in injury.

Reduces Fall Risk

Falls are one of the leading causes of injury in older adults, often leading to hospitalisation or a significant reduction in independence. Exercise can help prevent falls by improving balance, coordination, and lower body strength.

Balance exercises like general strength training. tai chi, stability ball workouts, and proprioceptive training (which improves body awareness) are particularly beneficial. Improved balance and stability help prevent falls, offering older adults greater confidence in their movement and reducing the likelihood of severe injuries.

Enhances Energy Levels

Physical activity has a direct effect on energy levels and fatigue. By enhancing circulation and cardiovascular function, exercise helps deliver more oxygen to tissues, boosting energy and supporting cellular health.

Regular exercise also improves sleep quality and mental health, both of which play significant roles in overall energy. With better sleep and increased stamina, older adults experience greater day-to-day vitality, enabling them to enjoy activities they love with less fatigue and greater enthusiasm.

Ageing Doesn’t Have to be Dramatic

Exercise is a fundamental component of healthy ageing, supporting physical, mental, and emotional well-being. By preserving muscle mass, protecting the heart, preventing injuries, and boosting mental clarity, regular physical activity allows us to age with confidence and resilience.

Embracing consistent exercise at any age helps ensure a more independent, active, and fulfilling life as the years go by.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

How Bad is Caffeine Really?

Caffeine often gets a bad rap, but there’s plenty of research highlighting several reasons to consider it as part of your diet, especially if you live an active lifestyle. Rather than just jump on the demonising of it, let’s look in more detail as to the truth about caffeine and performance.

According to the International Society of Sports Nutrition (ISSN), caffeine can significantly enhance exercise performance across various physical activities. Here’s a closer look at how it can benefit your fitness routine and sports performance…

Caffeine’s Physical Performance Benefits

This is a list of the known benefits to adding caffeine to your diet - whether in the form of foods, drinks or supplements…

Improved Muscular Endurance and Strength

Caffeine has been shown to boost muscular endurance, helping with exercises that require sustained strength, like lifting or cycling. Benefits are often seen with doses of 3–6 mg per kg of body weight, making caffeine a helpful tool for both seasoned athletes and fitness newcomers.

Better Aerobic Performance

Studies indicate that caffeine is particularly effective for aerobic exercise, enhancing activities like running and swimming. With consistent, moderate improvements, caffeine can help delay fatigue during longer sessions, supporting endurance athletes.

Enhanced Anaerobic Capabilities

Caffeine is also beneficial in anaerobic exercises such as sprinting and high-intensity training. Energy drinks or pre-workouts containing caffeine have been shown to improve power and speed in short bursts, enabling you to push harder and recover quickly.

Cognitive Boosts from Caffeine

Caffeine isn’t just for physical performance—it also aids mental sharpness. Many people find improved focus, alertness, and reaction times with caffeine. For individuals training under sleep deprivation, caffeine has been shown to support both physical and cognitive performance, making it useful for early morning workouts or long days.

Timing and Sources Matter

Optimal timing for caffeine intake is about 60 minutes pre-exercise. However, certain sources like caffeine gum or gels offer quicker absorption, useful if you’re looking for a fast energy hit. Experiment to see which you prefer.

Personalised Response to Caffeine

Caffeine affects people differently due to factors like genetics, regular caffeine intake, and individual metabolism. Some people experience anxiety or disrupted sleep, particularly at high doses. Knowing your response and adjusting your intake accordingly can help you get the benefits without the downsides.

Conclusion

Caffeine can provide a significant boost to both mental and physical performance, especially when taken at the right time and dose. However, as tolerance and side effects vary, finding your ideal intake is key to reaping caffeine’s benefits without any drawbacks.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

Why the Sauna is Amazing for Post-Exercise Recovery

Not many people realise this, but using a sauna after your workout can significantly enhance your recovery. It’s such a simple, passive approach to physical restoration, but it’s growing in popularity. The research shows they’re very effective at boosting health and wellbeing, in particular post activity.

Here’s a few reasons why the sauna is amazing for post-exercise recovery:

Sauna Helps to Improve Circulation to Tired Muscles

After exercising, your muscles need increased blood flow to repair the microtears caused by intense activity. A sauna boosts circulation, delivering oxygen and nutrients to the muscles and aiding the repair process.

By increasing the circulation to the muscles and connective tissues, repair agents are delivered and the healing process can start sooner. This allows your body to mend any damage faster and more effectively than if you didn’t go through this process.

It Helps to Remove Waste Products Post-Exercise

Exercise produces waste products like lactic acid, which can cause soreness. Saunas improve circulation, helping to flush out these waste products and speeding up recovery.

One of the most important aspects of post exercise recovery is the removal of these exercise by-products. A sauna is the fastest way to help get this process going, and all it takes is 20-30 minutes of sitting still to help it happen. Not all recovery has to be complicated.

It’s Relaxing

Recovery isn’t just about the body—it’s also about the mind. The heat of a sauna provides a calming environment where you can relax, which reduces mental stress and encourages full-body recovery without additional strain.

All you need to do in a sauna is sit or lie still - it’s about as passive as a therapy as you can get. Lying down in a hot room has profound effects on relaxation and stress, both physical and mental.

Sauna Helps to Reduce DOMS

Research shows that using a sauna after training helps reduce Delayed Onset Muscle Soreness (DOMS) by increasing muscle relaxation and blood flow, making it easier for your muscles to recover after a tough workout. You can read the study here.

If you’ve got a particularly difficult training block coming up, or you’re training and competing more than usual, consider adding a regular sauna to your recovery protocol.

Sauna Helps to Detoxify the Body

Saunas can also aid in detoxification. Research suggests that sauna use increases sweating, helping to eliminate heavy metals like lead and mercury from the body, which may contribute to improved health and performance over time. Find more information on this research here.

Whilst this isn’t a total game changer for recovery, it’s certainly helpful to your overall wellbeing. Anything that helps is worthwhile.

Incorporating sauna sessions into your post-exercise routine can enhance muscle recovery, reduce soreness, and offer a relaxing mental break. The benefits go beyond just the physical, making it a valuable tool for overall well-being.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

5 Signs You’re Doing Too Much Cardio

Cardio is an essential part of any fitness routine, but it’s possible to overdo it. Here are five signs that you might be pushing yourself too hard with cardiovascular exercise:

1. You’re Picking Up Injuries

Frequent injuries, especially to your joints or muscles, could be a sign of overtraining. Excessive cardio places repetitive stress on your body, which may lead to strains, sprains, or even chronic issues if you’re not giving yourself enough recovery time.

Giving yourself a day off at least once or twice per week will help to reduce the injury risk. Avoiding injury is far more sensible than healing injuries.

2. You’re Not Sleeping Much

Overtraining can disturb your sleep patterns. Excessive cardio can raise cortisol levels, a stress hormone that can make it harder to fall asleep or stay asleep. If your cardio routine is interfering with your rest, it’s time to reassess your balance.

Your sleeping habits are one of the most important aspects of your recovery routine, so make a point of prioritising your sleep.

3. You’ve Lost Motivation to Train

Feeling unmotivated or dreading your workouts could be a result of doing too much cardio. This lack of enthusiasm can happen when your body and mind are fatigued from pushing too hard for too long, leading to burnout.

When you’re doing too much of anything, you’ll likely lose enthusiasm for it. Keep an eye out for how you’re feeling about your workouts. If you’re struggling to get yourself up for it, take some rest.

4. You’re Low on Energy

Ironically, too much cardio can leave you feeling drained rather than energised. If you’re constantly fatigued, it may be because your body is overworked, and it’s struggling to recover. This can impact your day-to-day life and make regular activities feel more tiring.

This doesn’t really apply to exercise - I’m referring to day to day life. If you’re really tired, low on energy and struggling to get through the day, take a few days off training.

5. You’re Struggling to Raise Your Heart Rate Despite Working Hard

If you’re working hard but finding it difficult to get your heart rate up, this could be a sign of overtraining. Your cardiovascular system can become fatigued, leading to diminished performance, and your heart may struggle to respond as it should during exercise.

It’s a good idea to use a heart rate monitor to keep a track of your workout output, so you can look for subtle clues that you’re on the brink of doing too much.

While cardio is a great way to boost fitness and support weight loss, it’s important to find balance. If you notice any of these signs, it may be time to cut back, focus on recovery, and consider incorporating strength training or rest days into your routine to avoid burnout and injury.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

Where to Find the Best Group Training in East London

For those in East London looking for a motivating group fitness environment, AdMac Fitness offers one of the most effective small group training programmes. The sessions combine expert coaching with personalised attention in small groups of up to 6 people.

AdMac Fitness stands out for its team of highly qualified trainers who guide you through every session, focusing on strength, conditioning, and flexibility. Their personal trainers are known for providing tailored advice and ensuring every participant gets the most out of each workout.

Training in a small group is particularly effective because it allows you to receive more focused attention from your trainer compared to large classes, without the cost of 1-to-1 personal training. Whether you’re a beginner or an advanced gym-goer, AdMac Fitness will push you to your limits and help you achieve your fitness goals.

Sessions run on Tuesdays, Thursdays, Fridays, and Saturdays, offering flexibility to fit your schedule. The pricing structure is straightforward:

• £80 for 4 classes per month

• £125 for 8 classes

• £150 for 12 classes

Each session is designed to be challenging yet supportive, encouraging progress through varied exercises, whether it’s high-intensity interval training (HIIT), strength training, or mobility work. The small group format also creates a sense of camaraderie, motivating you to push harder while enjoying the shared experience.

If you want to level up your fitness in a focused yet friendly environment, this is a top option in East London.

For more details about our small group training or to sign up, visit AdMac Fitness Small Group Training.

How Important is Training to Failure for Muscle Growth?

When it comes to building muscle, many gym-goers wonder if they need to train to failure to see the best results. The term “training to failure” refers to performing an exercise until you can no longer complete a full repetition with proper form.

It’s a common technique used by bodybuilders and fitness enthusiasts who believe it’s essential for maximising muscle growth. But is it really necessary? Let’s explore what the science says and whether training to failure is the most effective method for achieving muscle growth.

What is Training to Failure?

Training to failure involves pushing your muscles to their absolute limit. During an exercise, you continue performing repetitions until you physically cannot do another one, even with the help of momentum or body movement. For example, when bench pressing, you would push the bar up until your muscles are too fatigued to lift it again.

This technique is based on the idea that pushing muscles to failure causes more damage to the muscle fibres. When these fibres are repaired, they become bigger and stronger, contributing to hypertrophy (muscle growth).

The Science Behind Muscle Growth

Muscle growth occurs primarily through a process called hypertrophy. This happens when muscle fibres experience stress and small tears during resistance training. The body repairs these fibres, leading to an increase in their size. Progressive overload, which involves gradually increasing the weight or resistance over time, is one of the key factors in muscle growth.

Many believe that training to failure is an effective way to ensure muscle overload, but it’s not the only method. Research shows that hypertrophy can be achieved with or without training to failure, as long as the muscles are sufficiently stressed during the workout.

What Does the Research Say?

Several studies have looked into whether training to failure is necessary for muscle growth, and the findings suggest that it may not be as essential as once thought. For example, a published in the Journal of Strength and Conditioning Research compared two groups of participants: one trained to failure, while the other stopped just short of failure. Both groups saw similar muscle growth over the course of the study.

Another study published in Frontiers in Physiology compared different resistance training protocols. The researchers found that both training to failure and stopping a few reps short of failure produced significant increases in muscle mass. However, the group that didn’t train to failure reported less fatigue and greater enjoyment, which could lead to better long-term adherence to a workout routine.

Moreover, training to failure might not be necessary for all individuals. Beginners and intermediate lifters can experience substantial muscle growth with lower-intensity training, as their bodies are more sensitive to resistance training in general. In contrast, more advanced athletes may find that occasional training to failure can help them break through plateaus, but even for them, it doesn’t need to be done in every workout.

Pros and Cons of Training to Failure

Pros:

1. Maximises muscle recruitment: Training to failure can recruit the maximum number of muscle fibres, which may be beneficial for advanced lifters looking to overcome plateaus.

2. Mental toughness: It can build mental resilience by pushing you beyond your perceived limits.

3. Shorter workouts: If you train to failure, you may not need to do as many sets to achieve the same level of muscle fatigue.

Cons:

1. Increased risk of injury: As you push your body to its limits, there’s a higher chance of compromising form, leading to injury.

2. Greater fatigue: Training to failure can cause significant fatigue, which may affect subsequent workouts or even lead to burnout.

3. Recovery time: The intense muscle damage caused by training to failure may increase the amount of time needed for recovery between workouts, potentially slowing down overall progress.

Is It Necessary to Train to Failure?

The evidence suggests that while training to failure can help advanced athletes push their limits, it’s not necessary for most people to see muscle growth. For many, stopping just short of failure can be just as effective, with fewer risks of injury and overtraining.

Instead of focusing solely on training to failure, consider incorporating a variety of techniques into your workout routine, such as progressive overload, increasing volume, and periodising your training (cycling between different intensity levels). These methods allow for continuous muscle growth without the risk of overtraining.

When Should You Train to Failure?

If you’re an advanced lifter who has been training consistently for years and you feel like you’ve hit a plateau, occasional training to failure might help you break through. However, it’s essential to use this technique sparingly, as doing it too often can lead to burnout and increase the risk of injury.

For beginners and intermediate lifters, there’s no need to train to failure regularly. Instead, focus on maintaining good form, progressively increasing your weights, and ensuring you’re giving your muscles enough stimulus to grow without pushing yourself to the brink in every session.

Training to Failure for Muscle Growth: Conclusion

Training to failure can be a useful tool in your fitness arsenal, but it’s not the only path to muscle growth. The key is to find a balance that works for your body and your goals. For most people, consistently applying progressive overload and focusing on good form is more than enough to build muscle effectively.

Before incorporating training to failure into your routine, consider your current fitness level, goals, and how your body responds to different intensities. Remember, sustainable progress comes from a well-rounded approach to strength training, not just pushing yourself to the edge in every workout.

By combining smart training techniques with proper nutrition and recovery, you’ll be well on your way to achieving your muscle-building goals without unnecessary risk.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

9 Ways to Improve Your Dietary Discipline

As personal trainers, we know how important a solid nutrition plan is to helping people lose weight. Understanding diets is easy - it’s sticking to them that’s the hard part!

Dietary discipline is key to reaching your fitness and health goals. It’s easy to slip up, especially with so many unhealthy food options around, but staying disciplined doesn’t have to be that difficult. Here are nine practical ways to help you stay on track with your weight loss goals…

1. If You Struggle with Choices, Use Fasting

Intermittent fasting can be an excellent tool for those who find it hard to make consistent food choices throughout the day. The beauty of fasting lies in its simplicity—either you’re eating or you’re not. This black-and-white approach removes the constant decision-making process about when and what to eat, making it easier to avoid unhealthy snacks and stick to balanced meals during your eating windows.

2. Opt for Fruit Instead of Dessert

For many, the temptation of a sugary dessert can derail an otherwise healthy meal. Instead, opt for fruit as your post-meal treat. Fruit offers a sweet fix without the high-calorie count. Not only is it low in calories, but it’s also rich in fibre, vitamins, and minerals, making it a healthier and more nutrient-dense option. A fruit salad or a few pieces of your favourite fruit can satisfy your sweet tooth while supporting your dietary goals.

3. Prepare Lunch in Advance

Preparation is key when trying to stick to a healthy diet, especially when you’re on the go. By preparing your lunch in advance, you not only save money but also eliminate the need to rely on fast food or high-calorie options. Pre-planning gives you control over your portion sizes and helps ensure you stay within your calorie limits for the day.

4. Hydrate Fully

Many people mistake thirst for hunger, leading to unnecessary snacking. Drinking enough water not only keeps you hydrated but also helps you feel fuller. Water takes up space in your stomach, potentially curbing cravings, and ensures your body functions optimally. Staying hydrated also benefits your skin, digestion, and overall energy levels.

5. Always Keep Good Food Options to Hand

If you’re prone to snacking, it’s a good idea to stay one step ahead by having healthy snacks readily available. Stock up on options like fruit, jerky, boiled eggs, or protein shakes, which provide nutrition without the excess calories. Keeping these healthier choices on hand will help you avoid reaching for crisps or biscuits when hunger strikes.

6. Batch Cook Meals

Batch cooking is a great way to stay disciplined with your diet. By preparing meals in large quantities, you ensure that there’s always something healthy and convenient to eat at home. When you’re tired or unmotivated to cook, having pre-cooked meals in the fridge or freezer can prevent you from ordering takeaway or reaching for processed, unhealthy options.

7. Plan Ahead

Life can be unpredictable, so it’s important to plan for days when you might be out of the house or working late. Having a pre-cooked meal ready to go or a plan for how to manage your calorie intake can make all the difference. Without a plan, it’s easy to fall into the trap of eating high-calorie meals that may not fit into your diet.

8. Get Plenty of Sleep

Lack of sleep is one of the biggest enemies of willpower and dietary discipline. Poor sleep can increase cravings for sugar and junk food, making it harder to stay on track with your diet. Sleeping well makes it easier to resist these temptations, and as a bonus, if you’re asleep, you’re not eating!

9. Drink Non-Alcoholic Drinks

Social occasions can sometimes lead to overeating or poor food choices, especially when alcohol is involved. Drinking non-alcoholic drinks such as non-alcoholic beer, can help you avoid the extra calories from alcohol and prevent impaired judgement, which can lead to poor food decisions. Non-alcoholic drinks are also less likely to leave you with a hangover, meaning you’re more likely to stick to your dietary goals the next day.

By incorporating these strategies into your daily routine, you can improve your dietary discipline and make it easier to stick to your fitness and health goals. Remember, consistency is key—small changes can lead to big results over time.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

Do Massage Guns Work? Here's What the Research Says...

Massage guns have become increasingly popular in recent years, with athletes, fitness enthusiasts, and even office workers using them to relieve muscle tension and aid recovery… But do they actually work?

Advocates will say they’re fantastic. Therapists will say the opposite. The truth, like in most cases, lies somewhere in the middle—they have their place in fitness and recovery routines, but they aren’t a magic solution for injuries or muscle issues. Let’s take a neutral look at the benefits and limitations of massage guns.

What Are Massage Guns?

Massage guns, or percussion therapy devices, are handheld tools that deliver rapid bursts of pressure to muscles and soft tissues. They claim to reduce muscle soreness, improve recovery, and even enhance flexibility. You may have seen professional athletes use them pre-game or as part of their cool-down routine.

How Can Massage Guns Help?

Massage guns are effective at helping to warm up tissues ahead of a workout or game, particularly for muscles that feel tight or stiff. The rapid percussive action helps increase blood flow to targeted areas, which may improve short-term range of motion and flexibility. According to a study published in the Journal of Clinical Sport Medicine , massage guns can help with short-term recovery-related outcomes, such as reducing delayed onset muscle soreness (DOMS) after exercise.

A wider review in the Journal of Functional Morphology and Kinesiology concluded that ‘Massage guns can help to improve short-term range of motion, flexibility and recovery-related outcomes, but their use in strength, balance, acceleration, agility and explosive activities is not recommended.’

For example, using a massage gun for a few minutes before a workout could help loosen up muscles, potentially making stretching and mobility exercises more effective. This could be beneficial for those who feel tightness or stiffness before engaging in physical activity, but it is limited.

Limitations of Massage Guns

It’s important to remember that massage guns are not a cure-all. The same study found that while massage guns can help with recovery and flexibility, their use in areas like strength, balance, acceleration, agility, and explosive activities is not recommended . This means that while they may be useful for warming up muscles or easing post-workout soreness, they won’t directly improve performance during activities like sprinting or weightlifting.

Best Practices for Massage Gun Use

While massage guns can be a useful tool, they should be used correctly. For best results, use them to warm up tissues that feel tight or stiff before a workout. They can also be used after exercise to ease muscle soreness and improve circulation. However, they should be seen as a complementary tool—not a replacement for traditional warm-ups or stretching routines.

When using a massage gun, it’s important to avoid sensitive areas, joints, or injuries. If you experience sharp pain or discomfort while using one, stop immediately and consider seeking advice from a professional.

Massage Guns and Injury Prevention

It’s also essential to understand that massage guns are not a solution for injuries. If you have an injury or chronic pain, using a massage gun could potentially worsen the issue. In such cases, it’s always advisable to consult a medical professional before using any recovery tool. A massage gun may relieve tension temporarily, but it’s not a substitute for proper medical treatment.

Massage Guns - Do They Work?

In short, they have their place as a useful tool for warming up muscles and improving short-term flexibility and recovery. However, they are not a miracle device, and they won’t improve your strength, speed, or balance.

Best practice involves using a massage gun to complement a full warm-up and stretching routine, but don’t rely on it to fix injuries or replace proven methods for performance improvement. As always, for any serious issues, it’s best to consult a qualified medical practitioner.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

5 Alternative Chest Exercises to Boost Up Your Workout

When it comes to building a strong, well-defined chest, variety is key. While traditional exercises like the bench press are staples in any routine, incorporating alternative movements can help target your muscles in new ways and prevent plateaus. Here are five unique chest exercises to spice up your chest day workouts…

Kettlebell Push-Ups

Kettlebell push-ups are a fantastic twist on the classic push-up that engages your chest, shoulders, and triceps while also activating your core. By placing your hands on kettlebells, you can achieve a deeper range of motion, allowing for increased stretch and contraction in your pectorals.

The instability of the kettlebells challenges your balance, forcing your stabilizing muscles to work harder and enhancing overall muscle engagement. This exercise not only builds strength but also improves coordination and stability, making it a well-rounded addition to your chest workout.

Dips

Dips are an excellent compound movement that primarily targets the chest, triceps, and shoulders. When leaning forward during the dip, you place more emphasis on the pectoral muscles, promoting significant growth and strength.

This exercise also allows for a natural range of motion, helping to develop overall upper body mass and strength. Plus, dips can be easily modified with added weight for those looking to push their limits. Incorporating dips into your routine will not only diversify your workout but also enhance functional strength, which is essential for various daily activities and sports.

Incline Barbell Bench Press

The incline barbell bench press is a superb way to target the upper portion of your chest, which can often be neglected in flat bench pressing routines. By adjusting the bench to a 30 to 45-degree angle, you shift the focus upward, leading to a more balanced chest development.

This exercise also engages your shoulders and triceps, making it a great compound lift for building upper body strength. The incline bench press is not only effective for muscle hypertrophy but also helps improve your overall pressing strength, benefiting your performance in other lifts.

Landmine Press

The landmine press is a unique and versatile exercise that offers a different angle of resistance compared to traditional pressing movements. By pressing from a standing position with one end of a barbell anchored, you engage your chest, shoulders, and core in a way that promotes stability and strength.

This exercise is particularly beneficial for those with shoulder issues, as it allows for a more natural movement pattern that reduces strain. The landmine press also enhances functional strength, making it an excellent choice for athletes or anyone looking to improve their overall fitness.

Empty Bar Bench Press

Don’t underestimate the power of the empty bar bench press. While it may seem simplistic, this exercise focuses on proper form and muscle activation, making it an invaluable tool for beginners and experienced lifters alike. It has to be done with high reps (think 100 reps at a time), but it’s fantastic for several reasons.

Performing the bench press with just the bar allows you to fine-tune your technique, build a solid foundation, and prepare for heavier lifts in the future. Additionally, it encourages time under tension, which is crucial for muscle growth. The empty bar bench press is perfect for providing a different stimulus to your muscles, and if you’re not used to it you’ll be surprised at how effective it is!

Incorporating these alternative chest exercises into your routine can provide new challenges and stimulate muscle growth, ultimately leading to better strength and aesthetics. Experiment with these movements to keep your workouts fresh.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD