How Sprint Training Can Boost Your Overall Fitness

If you’re looking for a simple yet incredibly effective way to level up your fitness, sprint training might be exactly what you need. While it’s often associated with athletes, the benefits of sprinting extend far beyond the track. Whether your goal is to get leaner, fitter, or just more athletic, adding sprint training to your routine can pay off in a big way.

Here’s how sprinting can give your overall fitness a serious boost…

It’s a Superb Power Developer

Sprinting demands maximum effort in a short space of time, making it one of the best tools for developing explosive power. This translates directly into better athleticism – you’ll move faster, jump higher, and feel more agile in everyday life and sport. Power isn’t just for athletes; it’s essential for staying functional and injury-free as we age, too.

It’s an Excellent Calorie Burner

Because of the intensity, sprint training burns a huge amount of calories in a short period. Even better, it boosts your metabolism for hours after your workout thanks to the “afterburn effect” – where your body continues burning calories as it recovers. If fat loss is your goal, sprinting offers an exceptional return on time invested.

You Can Make Your Workouts Shorter, but More Intense

Pressed for time? Sprint training is ideal. A sprint session can last just 20–30 minutes but leave you feeling like you’ve done a full workout. This makes it perfect for busy people who want maximum benefit without spending hours in the gym. It’s time-efficient, effective, and leaves you feeling energised.

It Doesn’t Need Any Equipment

One of the best things about sprinting is that it requires no equipment at all. All you need is a bit of space to run – a park, a quiet road, a hill or even a treadmill if you’re indoors. That means fewer excuses and no fancy gear required. Just lace up your trainers and go.

It’s Superb for Cardio Development

While sprinting is high-intensity, it also does wonders for your cardiovascular fitness. It improves your heart and lung function, boosts your VO₂ max (your body’s ability to use oxygen), and builds endurance. Sprint intervals can be just as effective (if not more so) than steady-state cardio when it comes to improving heart health and stamina.

Sprint training offers a fast, powerful, and accessible way to improve your fitness. It builds power, burns fat, saves time, and strengthens your heart – all without the need for equipment or long gym sessions. Whether you’re a beginner or a seasoned gym-goer, sprinting could be the missing piece in your training puzzle.

Want help incorporating sprint work into your programme? Speak to one of our personal trainers at Admac Fitness – we’ll show you how to sprint smart and stay safe while getting results.

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

Is Creatine Worth the Hype?

Creatine is one of the most talked-about supplements in the fitness world — and for good reason. While new supplements come and go, creatine has stood the test of time. Backed by decades of scientific research, it continues to prove itself as one of the most effective, affordable, and well-tolerated supplements out there.

So, is creatine worth the hype? Absolutely. Here’s why…

1. Research Shows It Helps with Exercise Performance

Creatine is best known for its ability to enhance performance during high-intensity exercise. Whether you’re lifting weights, sprinting, or doing short bursts of explosive work, creatine gives your muscles access to extra energy.

This means you can push harder for longer, leading to better training sessions and faster progress in the gym.

2. It Helps Boost Cognitive Performance

Creatine isn’t just for your muscles — it’s also great for your brain. Studies have shown that creatine can help improve memory, focus, and overall cognitive function, particularly in times of mental fatigue or sleep deprivation. If you’re training hard and juggling a busy life, creatine could help you stay sharper, both physically and mentally.

3. Creatine Boosts Post-Exercise Recovery

Recovery is where the magic happens. Creatine has been shown to reduce muscle soreness and support muscle repair, helping you bounce back faster between sessions. This can be especially useful if you’re training several times a week or pushing for personal bests.

4. It’s a Well-Tolerated Supplement

Unlike many supplements that come with side effects or complicated dosing instructions, creatine is simple, safe, and well-studied. Most people can take it without any problems, and you don’t need to cycle on and off. A small daily dose is all it takes to keep your muscles saturated and your performance topped up.

5. It’s Cheap

In a world of expensive supplements and fancy powders, creatine stands out for its cost-effectiveness. A package of high-quality creatine monohydrate can last months and costs less than £10. For the benefits it offers, it’s one of the best-value supplements on the market.

6. It’s Easy to Dose

For many years there was a theory that you needed to ‘load’ your creatine, then cycle it up and down. The reality is that it’s just not the case. Most people nowadays just use creatine on a daily basis, with a dose anywhere between 5 and 15 grams. In other words, a heaped teaspoon per day is all you need.

If you’re looking for a proven, affordable, and safe way to support your fitness and mental performance, creatine deserves a place in your routine. Whether you’re training for strength, endurance, or simply want to feel and function better, creatine is a simple upgrade that delivers real results.

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 Adding a Weekly Personal Training Session into Your Routine Can Transform Your Fitness

When it comes to getting fitter, stronger, and healthier, it’s not just about showing up at the gym – it’s about showing up with purpose. That’s where a personal trainer comes in.

If you’ve been wondering whether it’s worth adding a weekly PT session to your routine, the answer is a resounding yes, especially if you train with an expert personal trainer in Bow at Admac Fitness. Even one session per week can make a huge difference to your results, motivation, and enjoyment.

Here’s why…

Your Fitness Programme is Structured and Purposeful

No more guesswork. When you work with a personal trainer in Bow, your fitness plan is no longer random. A professional PT will assess your goals, experience, and movement patterns, then create a progressive and effective training plan that’s tailored to you.

A properly structured programme eliminates the “hit and hope” approach that many gym-goers fall into. Instead, you’ll follow a proven strategy that leads to steady progress and lasting results.

You’ll Stay Consistent – And Consistency Delivers Results

Accountability is one of the most powerful benefits of working with a Bow personal trainer. When a PT is expecting you, you’re far more likely to turn up – even on days when motivation is low.

This means fewer missed workouts and a much more consistent training habit. Consistency is the key to real, long-term progress – whether your goal is fat loss, muscle gain, or improved fitness. It’s also a great way to build confidence and discipline around your workouts.

You’ll Push Yourself Further Than You Would Alone

Let’s be honest – most of us don’t train as hard as we could when we’re on our own. With a personal trainer by your side, you’ll be encouraged to lift more, work harder, and squeeze out those last few reps. This extra effort is what drives results.

At Admac Fitness, our personal trainers in East London know how to strike the right balance between pushing you and keeping things safe and effective. You’ll leave your sessions feeling challenged, supported, and proud of what you’ve achieved.

Why Choose Admac Fitness for Personal Training in Bow?

We’re not your average gym. At Admac Fitness, our personal trainers are fully qualified, highly experienced, and genuinely passionate about helping people achieve their goals. Whether you’re just starting out or looking to break through a plateau, we’ll help you take your training to the next level.

You’ll be part of a positive, welcoming environment that’s focused on results and community – not ego or intimidation. If you’re searching for a personal trainer in Bow, a Bow personal trainer, or a personal trainer in East London, we’re confident that Admac Fitness is the right place for you.

Ready to Transform Your Training?

If you’re serious about getting the most from your time in the gym, a weekly PT session could be the game-changer you need. Contact us today to find out more about personal training at Admac Fitness – and let’s take your fitness to new heights.

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 Reasons for a High Protein Breakfast

We’ve all heard that breakfast is the most important meal of the day – but what you eat matters just as much as when you eat. Starting your day with a high-protein breakfast can have a big impact on how you feel, perform, and recover throughout the day. Whether your goal is fat loss, muscle gain or simply better energy, protein in the morning sets you up for success.

Here are five great reasons to choose a high-protein breakfast…

1. It keeps you full for hours

Protein is far more filling than carbohydrates or fats. A breakfast packed with protein helps you stay satisfied for longer, meaning you’re less likely to snack mid-morning or reach for sugary pick-me-ups. This is particularly useful if you’re trying to lose weight or control cravings during the day.

2. High-protein, low-carb meals keep blood sugar stable

Unlike sugary cereals or white toast, protein doesn’t cause a spike – and crash – in blood sugar. Starting your day with a high-protein meal helps keep your energy levels steady, improves focus, and reduces the likelihood of experiencing that mid-morning slump.

3. They’re portable

Protein-based breakfasts like boiled eggs, sausages, bacon, or leftover meat are easy to prepare in advance and take with you. Unlike breakfast cereals, which go soggy and require milk and a bowl, protein options can be eaten cold or quickly reheated – ideal for busy mornings or when you’re on the move.

4. They help kickstart tissue repair early

Your body is constantly breaking down and rebuilding tissue, especially if you train regularly. Eating protein early in the day helps begin that muscle repair and recovery process sooner, making it easier to maintain or build lean muscle mass and stay on top of your fitness goals.

5. They’re more nutritious

High-protein foods like eggs, meat, and dairy are naturally rich in essential nutrients like B vitamins, iron, zinc, and healthy fats. Compare that to processed cereals and pastries, which are often high in sugar and low in real nutritional value. A protein-rich breakfast provides more of what your body actually needs.

If you’re looking to improve your energy, curb cravings, support recovery and make better food choices throughout the day, a high-protein breakfast is a great place to start. It doesn’t have to be complicated – just swap the cereal for something more filling and nutritious. Your body will thank you for it.

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 You Don’t Need Super Heavy Training for Health

If your goal is to be fit, healthy, and energised, you might not need to lift the heaviest weights in the gym. While it’s easy to be drawn to the impressive feats of strength on social media or to assume that heavier always equals better, the reality is that super-heavy training isn’t the best route for most people, especially if your goals are fat loss, general fitness, or long-term health.

That’s not to say lifting heavy is pointless. It has its place, particularly for those whose primary goal is to build maximum strength. But if you’re more focused on moving better, feeling great, and staying injury-free, there are smarter and more sustainable approaches to training.

Here’s why you don’t need to go super heavy to make meaningful progress…

1. Higher Injury Risk

The heavier the load, the greater the stress placed on your joints, muscles, and connective tissues. If your technique isn’t perfect—or even if it is—your risk of injury increases dramatically when pushing maximal weights. For general health, consistency is key, and nothing disrupts consistency like getting hurt.

2. Technique Can Suffer

As the weights creep up, it becomes harder to maintain good form. Technique often breaks down under near-maximal loads, which not only reduces the effectiveness of the exercise but also increases your risk of doing it wrong. In the long term, good movement patterns matter more than your 1-rep max.

3. CNS Fatigue is Real

Super-heavy lifting taxes your central nervous system (CNS), leaving you feeling drained and taking longer to recover between sessions. It can affect your sleep, energy, and even mood. If you’re training for health and wellbeing, you want your workouts to energise you, not flatten you.

4. It Only Builds Strength – Not General Health

There’s no doubt that lifting heavy is great for getting stronger. But it doesn’t necessarily improve your cardiovascular fitness, mobility, coordination, or help much with fat loss. If you’re training for overall health, longevity, and functional fitness, you need more than just brute strength.

5. It Can Get Pretty Boring

Let’s face it—training purely for strength can get repetitive. The variety often goes out the window when you’re constantly chasing heavier lifts. For many people, fitness needs to be enjoyable and engaging to stay consistent, and that’s something heavy lifting doesn’t always offer.

So, What’s Better for Health?

For most people, moderate to heavy resistance training with good form, balanced with cardio, mobility, and variety, is the sweet spot. You’ll build strength, burn fat, support joint health, improve fitness, and reduce the risk of injury—without the physical and mental fatigue that comes with maxing out all the time.

If your goal is to be strong, fit, lean, and healthy for life, not just to move the biggest weight possible, you don’t need to train like a powerlifter. Focus on moving well, lifting smart, and staying consistent. That’s the real key to long-term health and progress.

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

Simple Hacks to Improve Your Sleep

Sleep is one of the most powerful – and underrated – tools for improving your health. It’s not just about feeling rested; quality sleep governs everything from physical recovery and mental wellbeing to concentration, energy levels and even food cravings.

When we sleep well, our bodies repair, our brains process the day, and our hormones rebalance. Without it, we’re more likely to overeat, underperform, and feel stressed or low. If you’re putting in the effort in the gym or kitchen, getting your sleep right is the next crucial step to seeing real results.

If you’re struggling to get good quality sleep, you’re not alone. Many of us burn the candle at both ends and wonder why we wake up feeling groggy or wired in the middle of the night.

The good news is that with just a few simple changes to your daily habits, you can dramatically improve your sleep quality and wake up feeling more refreshed. Here are six easy but effective hacks to help you sleep better…

☀️ Start Early – Get Morning Sunlight

Getting outside in the morning and exposing yourself to natural sunlight is one of the most powerful ways to regulate your body’s circadian rhythm – your internal sleep-wake clock.

Just 10–15 minutes of sunlight helps signal to your brain that it’s daytime, which in turn helps you feel sleepier at the right time in the evening. If it’s bright early on, make a habit of stepping out for a short walk or enjoying your morning coffee by the window.

🌙 Wind Down – Dim the Lights Before Bed

An hour or so before bed, start to reduce the amount of artificial light in your environment. Bright lights – especially blue light from phones, tablets and TVs – can trick your brain into thinking it’s still daytime, delaying the release of melatonin (your sleep hormone). Use lamps instead of ceiling lights and consider blue-light blocking glasses if you’re watching screens in the evening.

☕ Avoid Caffeine in the Evening

Caffeine is a powerful stimulant that can stay in your system for several hours. Even if you don’t feel jittery, caffeine can still interfere with your ability to fall into deep, restorative sleep. Try to give yourself at least a 3–4 hour gap between your last coffee and bedtime. If you need something warm in the evening, go for herbal teas like chamomile or peppermint instead.

🍽️ Don’t Sleep on a Full Stomach

Eating a heavy meal right before bed can lead to discomfort and disrupted sleep. Your body has to work harder to digest food, which keeps it alert when it should be winding down. Aim to finish eating at least 2–3 hours before bedtime to give your digestive system time to do its job before you drift off.

🍷 Limit Alcohol Intake

It’s a common myth that alcohol helps you sleep. While it may make you feel drowsy at first, alcohol can actually fragment your sleep, reduce REM (dream) sleep, and cause more awakenings during the night. In many cases, alcohol impacts your sleep more than caffeine does. Try limiting intake or stopping a few hours before bed if you do drink.

🧘‍♂️ De-Stress Before Bed

Going to bed in a stressed or anxious state makes it harder to fall asleep and can lower the quality of your sleep. Build a simple wind-down routine that helps calm your mind – this could be stretching, journaling, reading, or practising mindfulness or breathing exercises. Creating a sense of calm before bed tells your body it’s safe to relax and recover.

Better sleep doesn’t require an overhaul of your life – just a few smart adjustments to your daily habits. Try a couple of these tips this week and see how your sleep improves. Your body (and brain) will thank you!

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 of the Best Bodyweight Exercises You Can Do… And Why You Should be Doing Them

You don’t always need dumbbells, barbells or machines to build a stronger, fitter body. Bodyweight exercises are incredibly effective tools for improving strength, mobility, and cardiovascular fitness – and you can do them anywhere, with zero equipment.

Here are nine of the best bodyweight exercises we recommend at Admac Fitness – and exactly why you should be doing them…

1. Chin Ups

Why they work: Chin ups are a powerful upper-body exercise that build strength in the back, arms, and core. They’re one of the best ways to develop pulling strength and grip endurance. Can’t do one yet? That’s okay – build up with assisted versions and watch your progress soar.

2. Dips

Why they work: Dips target the chest, shoulders and triceps, giving you serious upper-body bang for your buck. They’re also great for building control and stability through the shoulders. Perform them on parallel bars or rings for added challenge.

3. Jump Squats

Why they work: Want to increase leg power and burn calories? Jump squats combine strength and explosiveness, making them a top choice for improving athletic performance and boosting your metabolism. Great for legs, lungs and coordination.

4. Back Extensions

Why they work: This underrated move strengthens the spinal erectors and glutes – vital for posture, injury prevention, and core support. You can do them lying face-down on the floor or using a stability ball or bench for extra range.

5. Walking Lunges

Why they work: Walking lunges challenge your balance, coordination, and leg strength all in one go. They hit your quads, hamstrings and glutes hard, while also giving a bit of core activation – making them perfect for functional strength.

6. Push Ups

Why they work: The classic push up trains the chest, triceps and shoulders, while also engaging the core. Push ups can be regressed or progressed easily, making them suitable for all ability levels. Form is key – quality beats quantity every time.

7. Hanging Leg Raises

Why they work: This core crusher strengthens your abdominal muscles and hip flexors while also challenging your grip. Done correctly, hanging leg raises help build a strong, functional core and improve body control.

8. Burpees

Why they work: Love them or hate them, burpees are brilliant for boosting cardiovascular fitness, burning calories, and building full-body strength. They’re also a mental test – and finishing a set always feels like a win.

9. Side Plank Clam Shells

Why they work: Combining the stability of a side plank with the glute activation of a clam shell, this move is fantastic for hip strength and core control. It’s especially useful for runners and anyone looking to improve lower body resilience.

Ultimately, bodyweight training is more than just a stopgap – it’s a smart, effective way to build strength, control and coordination, no matter your fitness level. Try adding these exercises into your weekly routine and experience the benefits for yourself.

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 Benefits of Mixing in High Rep Days for Muscle Growth

When it comes to building muscle, most gym-goers immediately think of heavy weights and low reps. And while that classic formula works well, it’s not the only route to gains. Adding high-rep training days into your routine can offer some serious benefits, both for muscle growth and overall progress.

If you’ve been lifting heavy for a while, here’s why it might be time to mix things up with some high-rep sessions…

High Reps Build Muscle

Yes, really. While lifting heavier weights with lower reps targets strength and fast-twitch muscle fibres, higher-rep sets (think 15–20 reps or more) also stimulate muscle growth, particularly when taken close to failure. This type of training increases time under tension, metabolic stress, and muscular fatigue, all of which are key drivers of hypertrophy (muscle size gains).

Research from 2015 titled Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men concluded… ‘These findings indicate that both HL and LL training to failure can elicit significant increases in muscle hypertrophy among well-trained young men’.

So, don’t assume high reps are just for toning — they’re a legitimate way to grow.

There’s Less Connective Tissue Damage

Heavy lifting can take a toll on your joints, tendons, and ligaments, especially if you’re training hard and often. Mixing in high-rep days allows you to give your connective tissue a break while still training with intent. The lighter loads used in high-rep work are generally easier on the body while still delivering a powerful training effect for your muscles.

It’s a smart way to reduce injury risk and keep your body feeling good for the long haul.

They’re a New Challenge to Mix Up Your Workouts

Stuck in a rut with your training? Changing rep ranges is a great way to keep things fresh. High-rep sets challenge your muscles (and your mind!) in a different way. You’ll feel the burn, work your endurance, and probably find a few weaknesses you didn’t know you had.

This variety can reignite motivation and help break through plateaus, giving your muscles a new reason to grow.

High Reps Challenge Slow-Twitch Muscle Fibres

Most traditional weight training targets fast-twitch muscle fibres — the ones responsible for strength and explosive power. But your body also has slow-twitch fibres, which are more endurance-focused. High-rep training targets these fibres, promoting more balanced development across your muscle groups.

By training both types of fibres, you’re building a more complete, functional physique — and potentially increasing your muscle endurance too.

High Rep Days for Muscle Growth

Adding high-rep days to your routine isn’t about replacing heavy lifting — it’s about complementing it. By combining different rep ranges across your training week, you’ll challenge your body in new ways, reduce wear and tear, and tap into all the mechanisms of muscle growth.

So, next time you’re planning your workouts at AdMac Fitness, consider going lighter with higher reps. Your muscles (and your joints) will thank you.

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

Here’s a Realistic Morning Routine

Let’s be honest — not everyone has time (or the energy) for a 5am wake-up, an ice bath, journalling, yoga, and a green smoothie all before work. But building a solid morning routine doesn’t have to be complicated or extreme.

Frankly, if you’re anything like me, those content producers turn you off the idea of a morning routine. It seems impossible to match that level of dedication!

If you want to feel more energised, support your health, and set a positive tone for the day, here’s a realistic and achievable morning routine that covers the basics, doesn’t take hours and most importantly, it actually works…

Rehydrate Yourself Fully

After 7–8 hours of sleep, your body is naturally dehydrated. One of the simplest but most effective things you can do when you wake up is to drink a large glass of water. This kickstarts your metabolism, helps flush out toxins, and supports brain function — ideal before you even think about coffee.

Tip: Add a pinch of sea salt or a squeeze of lemon for an electrolyte boost.

Get Your Supplements In

Mornings are a great time to take your daily supplements. Whether you’re using a multivitamin, omega-3s, vitamin D, magnesium, or any other essentials, taking them early helps support your health throughout the day.

You’re more likely to remember them in the morning too — especially if they’re part of a consistent routine.

Expose Yourself to Some Sunlight

If it’s a sunny day, try to spend 15 minutes or so outside — or at least near a bright window. Morning sunlight helps regulate your circadian rhythm, which can improve your sleep later on. It also increases alertness and boosts your mood.

Tip: Combine this with your walk or while drinking your morning coffee — it doesn’t have to be complicated.

Take in Some Gentle Movement

You don’t need to dive into a full-on workout at 6am. But a gentle walk, some light stretching, or bodyweight movement is a brilliant way to wake up your body. A short walk can act as a substitute for a commute if you work from home, and it’ll help burn a few calories before you’ve even started your day.

Movement boosts blood flow, supports mental clarity, and helps reduce stress — all before breakfast.

Final Thoughts

A good morning routine doesn’t have to be rigid, time-consuming, or ‘perfect’. Focus on doing small things that make you feel better and set you up for a productive, positive day. Rehydrate, supplement, get a little sun, and move your body — even these simple steps can make a big difference over time.

Start small, stay consistent, and build from there. Your mornings just got a little better.

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

Should I Be Taking Protein After My Workouts?

You’ve smashed your session and now you’re wondering — do I really need a protein shake after that? It’s one of the most common questions we get at AdMac Fitness, and the short answer is: yes, you probably should.

But let’s unpack why post-workout protein matters and how it can help you get more out of your training…

What Happens to Your Muscles After a Workout?

When you train, especially with resistance workouts, you cause small amounts of muscle damage. Don’t worry, this is a good thing. Your body responds by repairing and rebuilding those muscle fibres, making them stronger over time. But this recovery process needs the right nutrients, and that’s where protein comes in.

The Role of Protein in Recovery

Protein is made up of amino acids — the building blocks your body uses to repair muscle tissue. After exercise, your body is primed to absorb and utilise these nutrients, initiating the recovery and growth process. This window of opportunity is often referred to as the “anabolic window,” typically occurring within 30–60 minutes after you finish training.

By consuming a high-quality source of protein during this window, you help kickstart muscle repair, reduce soreness, and promote lean muscle growth. It also helps to reduce muscle breakdown, especially if your training sessions are intense or you’re in a calorie deficit.

Benefits of a Post-Workout Recovery Shake

A post-workout shake isn’t just about convenience, although that’s a big bonus. It delivers protein quickly and efficiently when your muscles need it most. Here are some of the key benefits of post workout protein ingestion…

• Faster muscle recovery – helps reduce muscle soreness and improve readiness for your next session

• Supports lean muscle growth – essential if your goal is strength or muscle gain

• Prevents muscle breakdown – particularly important during fat-loss phases

• Replenishes key nutrients – especially if your shake includes added carbs or electrolytes

• Convenient and quick to digest – ideal if you don’t fancy a full meal straight after training

How Much Protein Do You Need?

Most people will benefit from around 20–30g of protein in their post-workout shake. This is generally enough to stimulate muscle protein synthesis and aid recovery, though your needs may vary depending on body size, training intensity, and overall diet.

If you’re unsure what to go for, look for a whey protein isolate or concentrate, or a quality plant-based blend if you prefer dairy-free. The key is to choose something that’s easy to mix, quick to digest, and that tastes good — because if you enjoy it, you’ll be more likely to stick with it.

Do I Have to Take a Shake?

Not necessarily. If you’re heading straight home to eat a balanced meal with enough protein, you can still support your recovery. However, shakes offer a quick and reliable way to get what you need, especially if you train in the morning, on your lunch break, or don’t feel like eating right away.

If you’re training hard and want to recover properly, a post-workout protein shake is a smart move. It helps your muscles repair, supports performance, and keeps you on track towards your fitness goals. So next time you’re leaving a session at AdMac Fitness, grab that shake and give your body what it needs to come back stronger.

Here’s a good quality and reasonably priced protein..

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

Does Walking Work for Weight Loss?

In a world saturated with high-intensity workouts and complex fitness regimes, it’s easy to overlook one of the most accessible and effective tools for weight loss: walking.

Often underestimated, this simple yet powerful activity offers a wealth of benefits, not just for shedding those extra pounds, but for your overall health and well-being. If you’re looking for a sustainable and enjoyable way to move towards your weight loss goals, then lacing up your trainers and stepping out for a walk could be the perfect starting point – or a vital addition to your current routine.

The Science Backs It Up

The notion that walking is a valuable tool for weight loss isn't just wishful thinking; it's supported by solid scientific evidence. A compelling study titled ‘Pattern of Daily Steps is Associated with Weight Loss: Secondary Analysis from the Step-Up Randomized Trial’ investigated the effects of walking interventions on body weight and body fat.

The findings of this meta-analysis were overwhelmingly positive, demonstrating that regular walking can indeed lead to significant reductions in both body weight and overall body fat percentage. This research underscores that even moderate-intensity activity, when performed consistently, can be a highly effective strategy for achieving a healthier physique.

The study highlights that the key lies in consistency and duration. Incorporating regular walks into your daily or weekly routine allows your body to burn calories over time, contributing to a negative energy balance – the fundamental principle behind weight loss. What’s particularly encouraging is that these positive results were observed across various populations and age groups, reinforcing the universal applicability of walking as a weight management tool.

The Perfect Partner for Your Fitness Journey

One of the often-overlooked advantages of walking is its fantastic synergy with other forms of exercise. Whether you’re hitting the weights, sweating it out in a HIIT class, or enjoying a swim, walking serves as an excellent complementary activity.

Because it’s a low-impact exercise, your body can typically handle and recover from it with relative ease. This means you can incorporate walks on your rest days or as active recovery after more intense sessions, helping to improve blood flow, reduce muscle soreness, and keep your metabolism ticking over without putting excessive strain on your body.

Think of walking as the steady, reliable engine that supports the bursts of higher-intensity activity. It helps build a solid aerobic base, improving your overall cardiovascular fitness and making those tougher workouts feel a little less challenging. By integrating walking into your fitness plan, you’re creating a well-rounded approach that promotes both fat loss and sustained physical activity.

A Breath of Fresh Air for Your Mind

The benefits of walking extend far beyond the physical. It’s a powerful tool for nurturing your mental well-being too.

A study titled ‘Are Long-Distance Walks Therapeutic? A Systematic Scoping Review of the Conceptualization of Long-Distance Walking and Its Relation to Mental Health’ provides compelling evidence for the positive impact of walking on mental health. The study indicates that regular walking can significantly reduce symptoms of anxiety, depression, and stress.

The simple act of stepping outdoors, breathing in fresh air, and moving your body can work wonders for your mind. Walking allows you to clear your head, process thoughts, and connect with your surroundings. Whether you’re strolling through a park, along a scenic trail, or even just around your neighbourhood, these moments of mindful movement can have a profound effect on your mood and overall mental clarity.

In the often-stressful pace of modern life, walking offers a natural and accessible way to cultivate a sense of calm and well-being, which in turn can positively influence your motivation and adherence to your weight loss goals.

Step Towards a Healthier You

Walking is not a magic bullet, but it is undeniably a highly effective and accessible tool for weight loss and overall health improvement. Supported by scientific evidence and offering a multitude of physical and mental benefits, it’s an activity that everyone can incorporate into their daily routine.

So, ditch the excuses, embrace the simplicity, and take that first step towards a healthier, happier you. Your body – and your mind – will thank you for it.

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 Effective is Training With a Personal Trainer?

At AdMac Fitness you’d expect us to tell you how great working with a personal trainer is - after all, we’re a private personal training studio in East London!

But what if we backed up this claim with data, so instead of just taking our word for it, you saw the research? Well that’s what we’re here to do today. We want to show you the scientific evidence behind the rationale, so you can see how much more effective your training programme is when it is delivered with a personal trainer…

Are you looking to smash your fitness goals, but feeling a bit lost in the gym? Perhaps you've tried different workout routines, but haven't seen the results you're after? If this sounds familiar, then training with a personal trainer could be the game-changer you need.

Let's face it, the fitness world can be overwhelming. There's a constant stream of new trends, exercises, and dietary advice, making it difficult to know where to start. A personal trainer cuts through the noise and provides you with a tailored plan, expert guidance, and the motivation to succeed. They're not just there to count your reps; they're your fitness mentor, your accountability partner, and your biggest cheerleader.

The Science Says It All

The benefits of working with a personal trainer aren't just anecdotal. Numerous studies have demonstrated the positive impact a trainer can have on your fitness journey.

For instance, a study from 2024 highlights the effectiveness of personalised exercise programs designed by qualified professionals. The study emphasises that a trainer's expertise in exercise science and biomechanics ensures you're performing exercises correctly and safely, maximising results while minimising the risk of injury.

The study concluded…

‘The key point was that only the PT group showed an improvement in fat mass; neither the EP nor IT groups showed a significant reduction in fat mass. During the 12-week training period, it was found that if participants wanted to achieve fitness goals in terms of body plasticity as soon as possible, PTs provided effective services, contributing to comprehensive fitness-related improvements.’

Furthermore, research published in the journal MOJOR compared the effects of supervised versus unsupervised training. The results clearly showed that individuals who trained under the guidance of a personal trainer experienced significant improvements in physical activity, muscular endurance, and cardiovascular parameters, compared to those who trained alone. This underscores the importance of expert supervision in achieving optimal fitness outcomes.

The researchers here concluded…

‘This study suggests that supervised exercise programs for previously sedentary individuals are effective in improving overall fitness. While a period of unsupervised exercise may result in less physical activity and decrease in muscular endurance and cardiovascular health.’

Beyond the Numbers: The Real-World Benefits

While the scientific evidence is compelling, the real-world benefits of having a personal trainer extend far beyond the numbers:

• Personalised Plans: Forget generic workout routines. A trainer will assess your current fitness level, understand your goals (whether it's weight loss, muscle gain, improved endurance, or simply feeling healthier), and create a bespoke training plan that's perfect for you.

• Proper Technique: Correct form is crucial to avoid injuries and get the most out of each exercise. A trainer will teach you the proper technique, ensuring you're working the right muscles and staying safe.

• Motivation and Accountability: Let's be honest, it's easy to skip a workout when you're on your own. A trainer provides the motivation and accountability you need to stay on track, pushing you to achieve your best.

• Variety and Progression: Trainers keep your workouts fresh and engaging, introducing new exercises and gradually increasing the intensity as you get fitter. This prevents plateaus and keeps you motivated.

• Nutritional Guidance: Many trainers offer nutritional advice to complement your workouts, helping you make healthy food choices that support your fitness goals.

• Time Efficiency: A trainer will design efficient workouts that maximise your time in the gym, ensuring you're getting the most bang for your buck.

• Confidence Boost: As you see progress and achieve your goals, your confidence will soar. A trainer helps you build a positive relationship with your body and your fitness.

Investing in Yourself

Training with a personal trainer is an investment in your health, your fitness, and your overall well-being. It's about more than just looking good; it's about feeling good, having more energy, and living a healthier, happier life.

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 AdMac Fitness Small Group Training Delivers Results

If you’re looking for a training experience that’s motivating, results-driven, and built around you, look no further than AdMac Fitness Small Group Training. Unlike overcrowded commercial gyms, our private studio in East London offers something different – a focused, expert-led environment where you can make real progress, fast.

Here’s how we deliver serious results with our small group sessions:

1. Every session is coached

At AdMac Fitness, you’re never left guessing. Every single session is coached by an experienced personal trainer. That means your form is corrected, your progress is tracked, and your effort levels are kept consistently high. When you train with proper technique and give it your all, you get better results – it’s that simple.

High-quality movement plus maximum effort leads to real progress.

2. No waiting around for equipment

Unlike busy gyms, you won’t waste time at AdMac Fitness standing around waiting for a machine. Our private studio setup means the space is designed specifically for small group training – with everything you need ready and available. That allows us to keep the workout flowing, your heart rate up, and your calorie burn as high as possible.

3. We use the outdoors too

When the weather’s good, we open up the studio and take advantage of our outdoor space. Adding in running and other outdoor exercises boosts your cardio and keeps training fresh. It’s a great way to increase intensity, build endurance, and enjoy the best of both indoor and outdoor training – all in one session.

4. Friendly groups that motivate you

One of the biggest benefits of our small group training is the community. You’re not training alone – you’re alongside people who share your goals and will support and push you throughout the session. The group environment helps drive your motivation, boosts accountability, and creates a fun, energised atmosphere that keeps you coming back.

5. Coaches that set the standard

We’re proud of our coaching team – and we’re selective about who joins it. At AdMac Fitness, we only recruit the best personal trainers in East London. Every coach understands the high standards we expect and brings the energy, professionalism, and expertise needed to help you succeed.

Whether you’re a beginner or getting back into fitness, our coaches will tailor your training and keep you progressing week after week.

Ready to train smarter?

If you’re ready for a training experience that’s expert-led, supportive, and focused on real results, it’s time to try AdMac Fitness Small Group Training. Join a community that lifts you up, with coaches who care and sessions that work.

Get started today – and feel the difference from your very first session.

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

Nervous About Exercise? Come to AdMac Fitness

Starting a fitness journey can be daunting — especially if the gym environment feels overwhelming. At AdMac Fitness, we completely understand how nerve-wracking it can be to take that first step. That’s why we’ve created a space where beginners feel welcome, supported, and confident from day one.

A Beginner-Friendly Personal Training Studio

AdMac Fitness isn’t your typical gym. We’re a private personal training studio in east London, designed specifically to help people just like you – those who might be new to exercise, lacking in confidence, or unsure where to begin.

Whether you’re starting from scratch, returning after a break, or simply don’t know where to start, you’ll feel right at home here.

No Crowds, No Pressure

Forget the packed gym floors, intimidating equipment, or the feeling that everyone’s watching. At AdMac Fitness, you’ll train in a calm, focused, private setting – not in front of hundreds of people. This allows you to build your confidence without any pressure or distractions.

Expert Coaches Who Truly Care

Our team of expert personal trainers has worked with hundreds of nervous beginners. They know exactly how to ease you in, guide you gently, and help you build confidence with every session. There’s no shouting, no drill-sergeant attitudes — just experienced coaches who meet you where you’re at and support your progress.

You’ll Never Have to “Go It Alone”

Every session at AdMac Fitness is coached from start to finish. That means you’ll always have a trainer by your side — guiding your exercises, correcting form, and motivating you throughout. We don’t expect you to know what to do — we’re here to teach, support, and celebrate your achievements along the way.

A Warm, Friendly Environment

What truly sets AdMac apart is the community. We’ve created a friendly, welcoming atmosphere where there’s no judgement, no egos — just genuine people working towards feeling better, stronger, and healthier. Many of our clients tell us how quickly they felt part of the family.

Your Journey, Your Pace

You don’t need to be fit to start — that’s what we’re here for. Your personal trainer will tailor every session to your ability, goals, and confidence level. Whether you’re aiming to lose weight, feel stronger, improve your energy, or just feel good in your body again, we’ll guide you every step of the way.

Ready to Start?

If you’re nervous about exercise, you’re not alone — and we’re here to help. Come to AdMac Fitness and discover a better way to train: private, supportive, expertly guided and completely beginner-friendly.

Let us show you that fitness doesn’t have to be scary.

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 Power of Eccentrics for Muscle Growth

When it comes to building lean muscle, most people focus on how much weight they can lift – the big push, the heavy pull, the explosive movement. But there’s a lesser-known, often overlooked part of the lift that can unlock serious gains: eccentric contraction.

In this article we’re going to explore how eccentric exercises can help you build lots of muscle…

What is an Eccentric Muscle Contraction?

Muscles work (contract) in three main ways during an exercise:

1. Concentric – when the muscle shortens (like curling a dumbbell up).

2. Isometric – when the muscle holds a position without moving (like pausing at the top of a squat).

3. Eccentric – when the muscle lengthens under tension (like lowering the dumbbell back down with control).

It’s the eccentric phase, the lowering part of the lift, that creates some of the most powerful stimulus for muscle growth. Why? Because your muscles can handle more load eccentrically than concentrically – and that means more potential for growth when trained properly.

How Eccentric Exercises Build Muscle

Eccentric training places greater tension on your muscles over a longer time. This causes more microscopic damage to muscle fibres, which your body then repairs – leading to stronger, larger muscles over time.

Here’s why eccentrics are so effective:

• Time under tension: Eccentric movements naturally slow you down, increasing the time your muscles are under strain – a key factor in hypertrophy.

• Increased strength: Focusing on the eccentric portion builds strength through improved muscle control and stability.

• Greater muscle activation: Studies show eccentric contractions recruit more motor units, meaning more muscle fibres are activated.

• Flexibility and injury prevention: Slow eccentric work can improve mobility and strengthen tendons, reducing injury risk.

How to Incorporate Eccentric Training

You don’t need to change your entire programme – just tweak how you approach your sets.

Here are some simple ways to include eccentrics:

• Slow the lowering phase: Take 3–5 seconds to lower the weight in exercises like bench press, squats, press-ups, or pull-ups.

• Use eccentric-only reps: For example, jump or use assistance to get to the top of a pull-up, then slowly lower yourself down.

• Overload the eccentric: With a spotter, you can use heavier weights than usual, only controlling the lowering portion.

Try applying this to your training once or twice per week – your muscles will soon feel (and look) the difference.

Eccentric training is one of the most underused but powerful tools in the gym. Whether you’re just getting started or chasing your next level of gains, focusing on how you lower the weight could be the key to unlocking bigger, stronger muscles.

At AdMac Fitness, we help you train with intention. Our expert coaches can show you how to add eccentric movements to your programme safely and effectively – so every rep works harder for 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

Fast and Slow – Two Effective Cardio Strategies

When it comes to cardio, it doesn’t have to be all or nothing. In fact, both fast-paced and slow-paced cardio styles can play a powerful role in your fitness and fat loss journey. Whether you’re hiking up a hill or hammering out sprints, understanding the benefits of each approach can help you train smarter and get results faster.

Slow and Steady: Why Low-Intensity Cardio Works

Let’s start with the slower end of the spectrum. Think brisk walks, hill hikes, or light cycling – the kind of movement that gets your heart rate up but doesn’t leave you gasping for air. This is commonly known as low-intensity steady-state cardio (LISS).

Why it’s so effective:

Fat-burning zone: At lower intensities, your body relies more on fat as a fuel source. Over time, this makes LISS an excellent tool for fat loss.

Low impact on the body: These sessions are gentle on your joints and muscles, meaning they’re ideal for all fitness levels and great for staying active between tougher training days.

Minimal recovery needed: Unlike more intense workouts, LISS cardio doesn’t leave you drained. You can do it more frequently without interrupting strength training or risking burnout.

If you’ve got the time, a long hill walk can be one of the most productive ways to shed fat while also reducing stress and boosting your daily step count.

Fast and Furious: The Power of High-Intensity Cardio

Now let’s flip the script. Sprints, HIIT circuits, sled pushes – this is high-intensity cardio, and it’s all about maximum effort in short bursts. It might be over in minutes, but the effects last for hours.

What makes it so good?

The Overreaching Principle: By pushing your body to a high level of output, you force it to adapt. This means improved speed, power, cardiovascular efficiency, and greater overall fitness.

Afterburn effect: Intense effort spikes your metabolism, leading to increased calorie burn long after your session is over.

Body composition boost: High-intensity cardio doesn’t just burn calories – it sculpts muscle, builds endurance, and tightens your physique.

Plus, there’s the massive benefit of time. You don’t need an hour – you need 10–20 minutes of serious effort. Perfect for busy days when you still want to feel like you’ve done something powerful.

So… Which One’s Better?

Here’s the truth: you don’t have to choose. At AdMac Fitness, we believe in blending strategies to suit your goals, your lifestyle, and your energy levels. Some days you’ll feel like crushing intervals. Other days, a walk in the fresh air will do wonders. Both work – just in different ways.

The key is to train with purpose. Use low-intensity cardio for steady fat burning and recovery. Use high-intensity cardio for boosting your fitness, saving time, and challenging your limits.

Whatever your pace, cardio done right will move you closer 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

Meet the AdMac Fitness Personal Training Team: Domantas (Dom)

Our personal training team at AdMac Fitness keeps growing—and we’re excited to introduce you to the fresh faces bringing new energy and expertise to the gym floor. Here’s your chance to get to know one of our latest trainers, Domantas!

Here’s a little profile on him, so you can learn a more about him, his background, his methods and ultimately, what makes him tick!

Born in: Šilutė, Lithuania

Training Style: Strength training, hypertrophy, and mobility

Specialities: Strength and Conditioning qualified

Domantas brings a solid foundation in strength training with a focus on helping people build muscle, move better, and feel stronger in everyday life. With a calm, methodical approach and an eye for good technique, he supports clients of all levels in reaching their goals in a smart and sustainable way.

When he’s not coaching in the gym, Domantas enjoys shooting hoops, going for a relaxing walk, and finishing the day with a tasty dinner. His top film pick? Borat—because a bit of humour never goes amiss.

Stuck on a desert island? He’s taking his 40kg dumbbells and a protein shake—clearly a man with his priorities sorted!

Want to train with Dom or learn more about personal training at AdMac Fitness?

You can reach out on the link below. You can be certain of the highest standard of personal training in East London when you work with AdMac Fitness. With over a decade in business, helping hundreds of clients, you can trust us to help guide your health and fitness journey!

Get in touch – she’s ready to help you get started.

Meet the Personal Training Team: Kiefer Piccio

Our personal training team at AdMac Fitness is the core of the business – and we think it’s important for you to learn more about the coaches helping our members crush their goals. Every coach brings their own energy, expertise and personality to the gym floor, and we’re proud to introduce…

AdMac Fitness Personal Trainer: Kiefer Piccio

Born in Manila, Philippines, Kiefer brings a wealth of experience and a calm, focused energy to every session. His training style blends strength and muscle building with fat loss and rehab – helping clients build strong, functional bodies that move and feel great.

Kiefer is a certified Parkour Fitness coach, a Boxing Pads Instructor, Youth Fitness specialist, End Range Mobility instructor and qualified personal trainer. Whether you’re rebuilding strength post-injury, trying to lose weight or working on performance goals, he’s got the tools to help.

It’s this range of experience and qualifications that has helped Kiefer become one of our most successful and popular coaches here at AdMac Fitness.

Away from the gym, Kiefer’s ideal Saturday is a chilled one – sitting on the sofa, playing video games with his wife beside him. His favourite film is Wreck-It Ralph, which tells you everything you need to know about his personality!

If he were ever stranded on a desert island, Kiefer says he’d bring a mattress and the Quran – practical, spiritual, and always prepared.

Want to train with Kiefer or learn more about personal training at AdMac Fitness?

You can reach out on the link below. You can be certain of the highest standard of personal training in East London when you work with AdMac Fitness. With over a decade in business, helping hundreds of clients, you can trust us to help guide your health and fitness journey!

Get in touch – he’s ready to help you get started.

NEW PERSONAL TRAINER ALERT! Meet Joana Alves!

The AdMac Fitness Personal Training team is growing! As we welcome new faces, here’s your chance to get to know the brilliant coaches who make our private personal training studio such a supportive and motivating place to train.

Here’s Joana, one of the latest personal trainers to join the AdMac Fitness team…

Joana Alves – Personal Trainer

Originally from Bragança, Portugal, Joana brings a vibrant energy and a wealth of experience to the AdMac Fitness team. With a training style focused on strength, conditioning and confidence-building, Joana is passionate about helping people feel strong, capable and proud of what their bodies can do.

Her impressive list of qualifications includes a degree in Sports Science, plus specialist knowledge in pre- and post-natal nutrition, HYROX training, sports massage and life coaching. Whether you’re chasing a performance goal, rebuilding your fitness after pregnancy or simply want to move and feel better, Joana has the tools to help.

This variety of expertise is important in the AdMac Fitness team, so we can offer a range of services to a diverse group of clients.

Off the gym floor, Joana is all about balance. Her ideal Saturday? Paddleboarding, followed by a long soak in the jacuzzi and a well-earned glass of wine. Her favourite film is Magic Mike (she says it’s for the choreography…), and if she were ever stuck on a desert island, she’d pack a compass and a rain jacket – always prepared!

Want to train with Joana or learn more about personal training at AdMac Fitness?

You can reach out on the link below. You can be certain of the highest standard of personal training in East London when you work with AdMac Fitness. With over a decade in business, helping hundreds of clients, you can trust us to help guide your health and fitness journey!

Get in touch – she’s ready to help you get started.

Your Guide to Seasonal Fruits and Vegetables This Summer

Have you ever noticed how certain foods look and taste better at different times of the year?

It’s down to seasonality. If you eat a tomato in July, it’s a completely different experience to eating one in December. If you eat a carrot in September, it’s totally different to May. By catching foods when they’re in season, you’ll enjoy them at their best.

Eating fruits and vegetables that are in season offers numerous benefits: they are often more nutrient-dense, have better flavour, and are typically more affordable. During the summer months in the UK, a variety of produce reaches its peak. Incorporating these into your meals can enhance your diet and overall health.

Nutrient Density: Seasonal produce is harvested at its peak ripeness, ensuring maximum vitamin and mineral content.

Enhanced Flavour: Fruits and vegetables in season tend to be fresher and more flavourful.

Cost-Effective: When produce is abundant and in season, it is often more affordable due to reduced transportation and storage costs.

So now we know why it’s best to eat with the seasons, let’s look at the produce coming into season in the next few months…

Seasonal Produce in the UK During Summer (June to August)

Here is a selection of fruits and vegetables that are in season during the UK summer months:

Fruits:

• Strawberries

• Raspberries

• Blackberries

• Blueberries

• Cherries

• Gooseberries

• Plums

• Currants (red, black)

• Tomatoes

• Peaches

• Melons

Vegetables:

• Asparagus

• Aubergine

• Beetroot

• Broad beans

• Broccoli

• Carrots

• Cauliflower

• Courgettes

• Cucumber

• Fennel

• French beans

• Garlic

• Lettuce and other salad leaves

• New potatoes

• Peas

• Peppers

• Radishes

• Rocket

• Runner beans

• Samphire

• Spinach

• Spring onions

• Sweetcorn

• Swiss chard

• Turnips

Incorporating these seasonal items into your diet not only enhances your meals but also supports sustainable eating practices. For a more comprehensive list and additional information on seasonal eating, you can refer to the British Dietetic Association’s handy guide.

By choosing seasonal produce, you enjoy fresher, tastier, and more nutritious foods while also benefiting from cost savings.

Eating your five a day needn’t be difficult, and it’s a lot easier if you make a point of eating seasonally. As you can see from this list, there’s a lot of options for you choose from. There’s probably a few fruits and vegetables that you wouldn’t normally pick as well, so use the list as inspiration!

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