East London Personal Trainers - Why AdMac Fitness Leads the Way

If you’re looking for a personal trainer in East London, AdMac Fitness has got your back. We’re a team of fully qualified, insured and experienced personal trainers operating out of our very own personal training studio at Arch 457 Robeson St, London E3 4JA.

In the years AdMac Fitness has been in business, we’ve helped literally thousands of people from all walks of life achieve their health and fitness goals. From people who have significant amounts of weight to lose, through to people looking to make the last few steps in order to achieve the body of their dreams, we’ve helped them. We’re not just any old east London personal trainers, we’re a part of the community and the go-to for residents of Bow

As a team we have a wide range of fitness specialities. This means that we can draw on a lot of background experience and professional expertise to help our clients, even when they present to us with seemingly difficult circumstances such as previous injuries or illness. If you’ve tried to lose weight or get fit before unsuccessfully, why not come along and chat with us. We’re sure we can help you!

If you’re worried about hiring a personal trainer…

At AdMac Fitness we operate in a non-judgemental, fun and friendly environment. We build relationships with our clients because we believe that we get the best out of each other when we work as a team. Our job as personal trainers is to help you achieve your goals, not scream at you and beat you into submission!

Nobody wins that way.

Our approach is a blend of education, experience, coaching and guidance. We can adapt our style to your needs and goals, because ultimately we’re all different. If you’d like to work with a personal trainer who gently encourages, we can make it happen. If you like the more direct approach, we can make that happen too! The point is, we all respond differently - it’s up to us to motivate you the way that works best for you and your personality type.

We want to make your fitness journey fun, rewarding and most of all, successful. With collective decades of personal training and fitness experience at hand, we can do just that!

5 Reasons the AdMac Fitness team are the east London personal trainers for you…

1. The AdMac Fitness brand has been built over a number of years. We’re not fresh out of college graduates - our team has been working hard, perfecting our craft over years. We’re professional personal trainers. This isn’t a hobby for us, this is our passion.

2. We operate out of a private studio. Don’t like commercial gyms? Good. We’re not one. Feel anxious about exercising in public? Don’t be - we’re not in public. Your exercise will be guided by a professional personal trainer who will help you, support you and keep you safe.

3. We’re easy to find. Our private personal training studio can be found at Arch 457 Robeson St, London E3 4JA. We’re easily accessible, so getting your exercise done won’t feel like a mission!

4. We’ve got a number of different exercise options for you. We have personal training, we’re about to launch semi-private personal training and we have group exercise classes. Whether you want one, two or a mixture of all three, we can accommodate it!

5. We’re a sociable, friendly environment to train in! At AdMac Fitness it’s not a cliche - clients of ours stay for a long time because they love the results, the environment and the friendships they build when training with us.

We’ve had years of successful client transformations - maybe you’ll be our next success story!

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

Inside the AdMac Fitness Group Training Experience

This spring, AdMac Fitness launched our group training classes. They’re a chance to work with one of our fantastic personal trainers, but in a small group setting.

It’s a way of offering you the chance to work with a coach, at a much lower price than the 1 to 1 service.

If you’re looking for a new fitness experience that combines motivation, camaraderie, and expert guidance, the AdMac Fitness group coaching is perfect. It challenges all aspects of your fitness, so if you want the extra push without going for full personal training, it could be perfect for you.

In this article, we'll explain a little bit more about our small group training in east London…

Introduction to AdMac Fitness Group Training

AdMac Fitness is revolutionising our training offering with our approach to group training. The small group training sessions offer a unique blend of functional movements, high-intensity intervals, and strength training, all tailored to deliver maximum results in a supportive environment.

The session numbers are capped, so you get plenty of individual attention but can work with others in the group.

Updated Facilities

We’ve recently invested in a multi-bay rig, which has elevated the personal training studio set up. This rig is a versatile piece of equipment that allows for a wide range of exercises, from bodyweight movements to resistance training, ensuring a varied and effective workout every time.

It means we can have multiple people doing the same exercise at the same time if we want to, or we can mix the sessions up into stations, where members are performing different exercises at the same time.

Structured Workouts

AdMac Fitness small group training uses a structured approach to group training sessions, with each class designed to train multiple elements of your fitness.

Whether it's strength training, HIIT circuits, or functional movements, the workouts are carefully curated to target different muscle groups and energy systems, ensuring a well-rounded and challenging experience for participants of all fitness levels. It means that we can help clients achieve a whole range of goals with the methods.

Expert Coaching and Support

One of the highlights of AdMac Fitness Group Training is the expert coaching provided by our personal trainers. Throughout the session, instructors circulate among the clients, offering guidance on form, technique, and intensity.

They are there to motivate, inspire, and push you to reach your full potential, all while ensuring safety and proper execution of each exercise.

Community Atmosphere

Beyond the physical benefits, AdMac Fitness Group Training fosters a strong sense of community and camaraderie among the members. Shared achievement feels great, and you can push each other when you’re getting tired!

Working out alongside like-minded individuals creates a supportive and encouraging atmosphere where everyone pushes each other to succeed. Whether you're a seasoned athlete or a fitness newbie, you'll feel welcomed and supported every step of the way.

AdMac Fitness Group Training classes offers a super effective way to achieve your fitness goals. With excellent, private facilities, structured workouts, expert coaching, and a supportive community atmosphere, you’ll love training with us at AdMac Fitness.

Whether you're looking to build strength, improve endurance, or simply have fun while working out, join the AdMac Fitness community today and take your fitness journey to the next level!

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

It's Here! AdMac Fitness Installs New Functional Training Rig

At AdMac Fitness, we’ve always put pride on our position as a leading name in the east London personal training scene.

Following our HQ move, we promised to grow and evolve our service. We’ve done that with our latest addition: a state-of-the-art Functional Training Rig. This innovative piece of equipment promises to revolutionise the fitness experience for clients, offering a multitude of benefits that enhance both individual and group training sessions.

Let's delve into how this new rig is reshaping the landscape of personal training and group classes at AdMac Fitness…

It Makes the Personal Training Studio More Functional

One of the key advantages of the new Functional Training Rig is its ability to elevate the functionality of our personal training studio.

With a diverse range of attachments and configurations, the rig provides our personal trainers with an extensive array of training options tailored to each client's unique needs and goals. Whether it's strength training, functional movement exercises, or high-intensity interval training (HIIT), the rig enables our trainers to craft personalised workout routines that deliver optimal results.

The Rig Maximises the Space

Space optimisation is paramount in any fitness facility, and the Functional Training Rig excels in this aspect. By consolidating various exercise stations into one compact structure, the rig maximises the available space in our studio, allowing clients to train efficiently without feeling crowded or confined.

With designated zones for each client, individuals can focus on their workouts without interference, promoting a conducive environment for achieving fitness goals.

Rig Means More Training Efficiency

Efficiency is the name of the game when it comes to effective training sessions, and the Functional Training Rig significantly enhances training efficiency at AdMac Fitness.

With everything conveniently accessible within one rig, clients spend less time moving around the gym to access different equipment, and more time engaged in focused, productive training. This streamlined approach translates to optimised workout sessions and maximized results in less time.

Whole Groups Can Do the Same Exercise at the Same Time Now

Group training sessions just got a whole lot more dynamic with the introduction of the Functional Training Rig. No longer do participants have to wait for specific equipment to become available; now, entire groups can seamlessly perform the same exercise simultaneously.

This not only eliminates downtime but also fosters a sense of camaraderie and motivation among participants as they work together towards their fitness goals. You can all be hitting squats, deadlifts, presses, rows etc at the same time.

Gives Us Chances to Perform a Wider Range of Exercises at the Same Time

Variety is the spice of life, and the Functional Training Rig enables us to spice up our fitness offerings like never before.

With the ability to accommodate a wider range of exercises concurrently, we can now host diverse classes and sessions simultaneously, catering to different fitness preferences and objectives. Whether it's circuit training, functional fitness classes, or specialised workshops, the rig opens up endless possibilities for innovative and engaging workout experiences.

The installation of the new Functional Training Rig at AdMac Fitness represents a significant milestone in our commitment to providing cutting-edge fitness solutions for our clients.

From enhancing functionality and maximising space to boosting training efficiency and facilitating group workouts, this versatile piece of equipment is poised to elevate the fitness experience for everyone who walks through our doors. Prepare to redefine your fitness journey with AdMac Fitness and our latest innovation in functional training!

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 Training Tips You're Probably Ignoring

Training smarter, not just harder, is the key to reaching your fitness goals and avoiding plateaus or injuries. So many people have plenty of good intentions when it comes to their exercise, but they fail to achieve their goals because they don’t apply a few basic principles.

While you may be dedicated to your workouts, there are often overlooked aspects of training that can significantly enhance your progress.

Here are five tips you might be neglecting…

1. Do what you should do, not what you want to…

It's easy to fall into the trap of only doing exercises you enjoy. However, this approach can lead to imbalances and hinder your progress. Instead, prioritise exercises that align with your goals, even if they're not your favourites.

Whether it's focusing on compound movements for strength or incorporating cardio for endurance, tailor your workouts to what will benefit you the most in the long run.

2. Use unilateral exercises…

Many training routines primarily focus on bilateral movements, such as squats and bench presses. However, incorporating unilateral exercises, which work one side of the body at a time, can address strength imbalances and improve overall stability.

Include exercises like lunges, single-leg deadlifts, and single-arm rows to ensure both sides of your body develop evenly.

3. Include flexibility training in your schedule every week…

Flexibility is often overlooked in favour of strength and endurance training. However, maintaining or improving flexibility is crucial for enhancing movement quality, preventing injuries, and optimising exercise technique.

Dedicate time each week to activities like yoga, stretching, or mobility drills to improve joint mobility and muscle flexibility. It’ll help you to get into better positions with exercises, which in turn will make them more effective for you.

4. Mix up your exercises…

Repeating the same exercises week after week can lead to stagnation and reduced results. Your body quickly adapts to familiar stimuli, diminishing the effectiveness of your workouts. Introduce variety into your training routine by incorporating different exercises, equipment, or training modalities.

Experiment with kettlebells, resistance bands, or bodyweight exercises to keep your workouts challenging and engaging. It’ll help you both physically and mentally, because you won’t get bored.

5. Use 'prehab' exercises…

While many focus on strengthening muscles for performance, it's equally important to address areas prone to injury. Incorporate 'prehab' exercises into your routine to strengthen vulnerable areas like the lower back, shoulders, and neck.

Exercises such as bird dogs, face pulls, and rotator cuff exercises can help improve joint stability and reduce the risk of injury over time.

By implementing these often-overlooked training tips into your routine, you can maximise your progress, minimise the risk of injury, and achieve your fitness goals more effectively. Remember, a well-rounded training program addresses strength, flexibility, stability, and injury prevention to ensure long-term success and 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 Ways to Make Your Holidays More Active and Less About Weight Gain!

If there’s one thing we’ve learned, when clients go on holiday they’ll often gain weight. It happens - you deserve to indulge yourself!

However, with a little planning and creativity, you can turn your holiday into an opportunity to stay active and energised. You can go away, have a great time, eat really well and still manage to come home feeling refreshed, fit, healthy and relaxed.

Here are five tips to help you make the most of your holiday while keeping your body moving and your spirits high…

1. Choose Your Hotel Wisely

When selecting accommodation for your holiday, consider opting for a hotel with fitness facilities, such as a gym or a pool. Starting your day with a workout can set a positive tone for the rest of the day, boosting your energy levels and mood. It doesn’t have to be a world class gym - if it’s got some cardio equipment you can do a 30 minute HIIT session. If it’s got dumbbells you can do some circuits.

Aim to use the gym or engage in physical activity early in the morning to kickstart your metabolism and enhance your overall well-being throughout the day.

2. Embrace the Benefits of Sauna Sessions

If your hotel offers a sauna, take advantage of this as part of your daily routine. Spending 20-30 minutes in a sauna can mimic the effects of a low-intensity cardio workout, promoting relaxation, improving circulation, and enhancing cardiovascular health.

Additionally, regular sauna sessions can help alleviate stress and tension, leaving you feeling refreshed and revitalised during your holiday. It’s a great way to sweat out toxins and relax.

3. Dive into Active Sports and Recreation

Instead of lounging by the pool all day, consider participating in a variety of active sports and recreational activities. Whether it's surfing, stand-up paddleboarding, sea swimming, snorkeling, or beach volleyball, there are plenty of fun options to choose from.

Engaging in these activities not only provides a great workout but also allows you to experience more of your holiday destination. Some places have a full activity calendar, so it’s worth getting involved in that too!

4. Explore Your Surroundings on Foot

Take the opportunity to explore the area where you're staying by going for walks or hikes. Walking is a simple yet effective way to stay active and soak in the sights and sounds of your surroundings. Whether you're strolling along the beach, wandering through quaint streets, or trekking through scenic trails, walking allows you to discover hidden gems and appreciate the beauty of your holiday destination from a different perspective.

A daily walk for 30-45 minutes could help you on your way to 10,000 steps daily, and it doesn’t tire you out. If you’re on holiday somewhere hilly, even better!

5. Consider Booking an Active Holiday

For a true fitness holiday experience, consider booking an active holiday that revolves around physical activity and adventure. Whether it's a hiking expedition, a cycling tour, a yoga retreat, or a water sports adventure, active holidays offer a refreshing change from traditional "drop and flop" breaks.

These experiences not only provide opportunities for physical activity but also allow you to explore new destinations, connect with like-minded individuals, and create lasting memories.

By incorporating these tips into your holiday plans, you can ensure that your break is not only relaxing but also healthy. Whether you're lounging by the pool, exploring the great outdoors, or trying new sports and activities, staying active during your holiday can enrich your overall experience and leave you feeling recharged and revitalised when it's time to return home.

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 Easy Ways to Trim Calories from Your Diet Without Sacrificing Fun and Flavour

Maintaining a healthy weight is often a balance between enjoying what you eat and making smart choices. One of the most effective strategies for weight management is cutting back on unnecessary calories without feeling deprived.

Here are five simple yet impactful ways to trim calories from your diet while still enjoying great food and drinks, and maintaining a social life…

1. Don't Drink Your Calories

Beverages like alcohol, fizzy drinks, and sugary coffee drinks can pack a surprising number of calories. Opting for zero-calorie alternatives like water, unsweetened tea, or sparkling water can significantly reduce your calorie intake without sacrificing hydration or flavour.

Be mindful of hidden calories in seemingly innocent drinks and choose wisely to keep your calorie count in check.

2. Trim the Fat Off Meat

When enjoying meats like bacon, steak, or chicken thighs, removing visible fat can slash hundreds of calories from your meal. Removing the skin from chicken or trimming excess fat from steak not only reduces calorie intake but also lowers the saturated fat content, making your meal healthier overall.

Embrace leaner cuts of meat and practice portion control to further reduce calorie consumption. Some of the tastiest meats are the lean, slow cooked ones such as brisket.

3. Change Your Cooking Methods

The way you prepare your meals can greatly impact their calorie content. Instead of frying foods in oil, opt for healthier cooking methods like boiling, grilling, steaming, or baking. These techniques require minimal added fats, preserving the natural flavors of ingredients while cutting down on excess calories. Experiment with herbs, spices, and marinades to enhance the taste of your dishes without relying on high-calorie ingredients.

4. Mind Your Condiments

Condiments like ketchup, BBQ sauce, mayonnaise, and salad dressings can sneakily add extra calories to your meals. Choose lower-calorie or sugar-free alternatives, or use them sparingly to avoid overconsumption.

Try adding flavour to your dishes with herbs, spices, citrus juices, or vinegar for added taste without the extra calories. Being mindful of portion sizes and opting for lighter condiments can significantly reduce your daily calorie intake.

5. Limit Alcohol Consumption and Choose Wisely

Alcoholic beverages can contribute a substantial number of calories to your diet, especially when mixed with sugary drinks or syrups. Limit your alcohol consumption to moderate levels and choose lighter options whenever possible.

Opt for clear spirits like gin or vodka paired with slimline or diet mixers to keep calorie counts down without sacrificing social enjoyment. Alternating alcoholic drinks with water can also help you stay hydrated and reduce overall calorie intake.

Incorporating these simple yet effective strategies into your daily routine can help you cut calories without feeling like you're sacrificing flavour or enjoyment. By making mindful choices about what you eat and drink, you can support your weight management goals while still maintaining a social life!

Remember, small changes can add up to significant calorie savings over time, leading to a healthier and happier you.

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

Fat loss isn’t easy, but 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

Starting Soon - New Group Training Classes at AdMac Fitness!

If you’re looking for affordable and effective group training classes in East London, stop! We’ve got just what you need…

Get ready to sweat, push your limits, and achieve your goals with our new group training classes at AdMac Fitness. Whether you're a seasoned gym-goer or just starting out on your fitness journey, our group sessions offer something for everyone.

Here's a few reasons why you won't want to miss out…

Save Money - It's Cheaper Than Personal Training

We understand that personal training can sometimes be a significant investment. That's why our group training classes offer a cost-effective alternative without compromising on quality.

By sharing the cost with fellow members, you can enjoy the expertise of a personal trainer at a fraction of the price, making it an affordable option for all. you’ll be able to enjoy working with some of the best personal trainers in East London for a fraction of what it’d normally cost.

Make It Sociable - Train with Friends

Fitness is always more fun when shared with others. With our group training classes, you'll have the opportunity to sweat it out alongside friends, family, or even make new workout buddies.

Motivate each other, push through challenges together, and celebrate your achievements as a team. Our classes foster a supportive and encouraging environment where camaraderie thrives. You’ll be coached by one of the AdMac Fitness team, all of whom are fully qualified personal trainers.

It's Private - Unlike a Public Class, You're in a Private Personal Training Studio

Say goodbye to crowded gym floors and noisy public classes. At AdMac Fitness, our group training classes take place in our private personal training studio, providing you with the space and privacy you need to focus on your workout.

No more waiting for equipment or feeling self-conscious in front of strangers – just you, your trainer, and your dedicated group of peers. If you’re new to the fitness world, or you’re feeling self-conscious, this is the perfect introduction to exercise. You’re coached, supported and helped all in a private setting.

Results Driven - You're Working with a Personal Trainer, Not a Low-Qualified Group Exercise Instructor

When it comes to achieving your fitness goals, nothing beats personalised guidance from a qualified professional.

Unlike traditional group exercise classes led by instructors with minimal qualifications, our group training sessions are led by experienced personal trainers who are dedicated to helping you achieve results. With tailored workouts and expert coaching, you'll be on the fast track to success.

Boost Gym Confidence - You'll Learn to Train Properly, Guided by a Personal Trainer

If you’re unsure about proper form or technique, don't worry – our group training classes are designed to boost your gym confidence and ensure you're performing exercises safely and effectively.

Your personal trainer will provide hands-on guidance, corrections, and motivation every step of the way, empowering you to train with confidence and achieve your fitness goals. It doesn’t matter if you’ve never touched a barbell, dumbbell or kettlebell in your life, your AdMac Fitness personal trainer will make sure you’re training properly.

Do Things You've Never Done Before - Learn New Weight Training Techniques, and Mix Up Your Cardio

Variety is the spice of life – and fitness! Our group training classes offer a diverse range of workouts that will challenge your body in new ways.

From learning new weight training techniques to mixing up your cardio routine, each session is designed to keep you engaged, motivated, and constantly progressing towards your goals. Too many people think going to the gym involves sitting on weight training machines, or be bored staring at a wall when you plod on a treadmill… Not at AdMac Fitness!

Join Like-Minded People - You'll Be Training in a Group, So Can Make New Friends with Shared Interests!

Fitness is not just about working out – it's also about forging connections and building a community. By joining our group training classes, you'll be surrounded by like-minded individuals who share your passion for health and fitness.

Whether you're sweating it out together in the studio or celebrating each other’s success, you'll have the opportunity to make new friends and form lasting connections with those who inspire and motivate you. We say come as strangers, but stay for the community.

Don't miss out on the opportunity to transform your fitness journey with our new group training classes at AdMac Fitness. Get ready to save money, make friends, and achieve results like never before. Stay tuned for more details on class schedules and how to sign up – your journey to a healthier, stronger you starts here!

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

New 6 Bay Functional Squat Rig Arriving at AdMac Fitness!

When we moved AdMac Fitness, we didn’t just change location, we changed our goals.

We were already delivering a great personal training service in east London, but we wanted to offer more. When we moved to our new location, we decided to invest in new equipment so we could offer better services.

One item we invested in is a 6-bay functional squat rig.

Including a serious squat rig promises to deliver a plethora of benefits, including enhanced group training, better use of the space, new range of functional training options and more people performing similar exercises at the same time.

It’ll enhance our ability to deliver personal training and group training sessions. Here’s why we’re excited about it…

Group Training Reinvented

One of the most exciting aspects of the new 6-bay squat rig is its capacity to facilitate dynamic group training sessions.

Clients thrive in environments where they can draw motivation and energy from fellow participants, and this rig is designed to foster precisely that atmosphere. With six individual bays, each equipped with essential features such as adjustable bar heights and safety catchers, multiple individuals can engage in simultaneous squatting exercises under the guidance of a single instructor.

Alongside your personal trainer, you’ll motivate each other, and push each other to new heights.

Group training has been shown to enhance adherence to exercise programs, boost motivation levels, and foster a sense of camaraderie among participants. By incorporating the 6-bay squat rig into our group fitness offerings, AdMac Fitness will elevate the training experience for members, creating a supportive community where individuals can push their limits and achieve their fitness goals together.

Keep your eyes peeled for the launch of our new group exercise classes at AdMac Fitness.

Optimised Training Space

In addition to its capacity for group training, the 6-bay squat rig represents a significant enhancement in terms of space utilisation within the studio.

Traditional squat racks often occupy a considerable footprint, limiting the number of individuals who can train simultaneously. With its compact design and six individual bays arranged in a space-efficient configuration, the new rig maximises the use of available floor space, enabling AdMac Fitness to accommodate a greater number of users.

The efficient use of space not only enhances the overall accessibility of the gym but also creates a better training environment for AdMac Fitness clients.

By investing in equipment that makes the space and training environment feel better, we want to show you that this isn’t more of the same from AdMac Fitness - it’s an evolution of the offering. We’re taking what we’ve always done, but enhancing it. Making it much better for you to enjoy.

Expanded Functional Training Options

Functional training lies at the core of modern fitness regimes, emphasising movements that mimic real-life activities and engage multiple muscle groups simultaneously.

The versatility of the 6-bay squat rig extends beyond traditional squatting exercises, opening up a world of possibilities for functional training patterns. It means as personal trainers, we’ve now got more ways we can train our clients.

Equipped with various attachments such as suspension trainers, resistance bands, and dip handles, each bay of the rig can accommodate a diverse range of exercises targeting different muscle groups and movement patterns.

From lunges and step-ups to pull-ups and core exercises, the 6-bay squat rig lets personal trainers to customise their client’s workouts according to their specific goals and preferences. Whether it's improving athletic performance, enhancing functional strength, or simply staying active and healthy, this multifaceted piece of equipment offers something for everyone, regardless of fitness level or experience.

The new rig will be installed and ready for action on the 16th of April 2024!

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

Get in Shape for Summer with AdMac Fitness Personal Training

As the temperatures rise and the days lengthen, many of us are gearing up for the summer season.

For some of, thoughts will be turning to holidays, beaches and days by the pool. It might also mean you could be thinking about shedding a few extra pounds gained during the winter months.

If you're looking to get in shape and feel your best this summer, look no further than AdMac Fitness Personal Trainers.

AdMac Fitness is more than just a personal training studio; it's a place dedicated to helping individuals achieve their health, fitness and wellness goals. With a wide range of services tailored to meet the needs of every fitness level, AdMac Fitness is the ultimate destination in east London for anyone looking to transform their body and improve their overall well-being.

So, how exactly can AdMac Fitness help you get in shape for the summer? Let's take a closer look…

Personal Training

One of the most effective ways to achieve your fitness goals is with the help of a qualified personal trainer. At AdMac Fitness, our experienced personal trainers work with clients to develop personalised workout plans designed to maximise results.

Whether you're looking to lose weight, build muscle, or improve your overall fitness level, a personal trainer can provide the guidance and motivation you need to succeed.

Group Fitness Classes

If you thrive in a group setting, AdMac Fitness is about to offer a variety of group training classes suitable for all ages and fitness levels. There's something for everyone at AdMac Fitness. Working out in a group not only provides accountability but also adds an element of fun and camaraderie to your fitness routine.

Keep your eyes peeled for a range of group training class times appearing soon. You’ll be able to enjoy excellent AdMac Fitness coaching, without the price you’d pay for 1 to 1 training.

Nutritional Support

Achieving your fitness goals is not just about exercise; it's also about fuelling your body with the right nutrients.

AdMac Fitness personal trainers offer nutritional guidance to help clients develop healthy eating habits and make better food choices. Whether you're looking to lose weight, improve your energy levels, or enhance your athletic performance, a registered dietitian can provide expert guidance and support.

A Variety of Fitness Equipment

No personal training studio would be complete without a wide selection of fitness equipment. At AdMac Fitness, you'll find all of the equipment you need to help you build strength, improve endurance, and burn calories.

We’ve recently moved to a brand new personal training studio in East London, and with it we have invested in a lot of new equipment. We’ve got plenty of space and can even use some of the outdoor areas to enhance our personal training services even more. We’re constantly evolving to deliver the best workouts we can.

So, if you're ready to make this summer your healthiest and happiest yet, why not give AdMac Fitness a try? With our expert guidance, top-notch facilities, and supportive community, you'll be well on your way to achieving your fitness 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

The Honest Benefits of Yoga - Is It Worth Adding to a Fitness Regime?

At AdMac Fitness we believe in sharing the best advice when it comes to all things health and fitness. In today’s post, we’re going to look at the honest benefits of yoga.

We’ll take a look at what yoga is great for, what it’s not so great at, and how you can fit it into a regular, well rounded fitness regimen. This is a fair and balanced assessment of the practice, because if you speak to the hardcore yogi’s all they see is positive, whereas we want to be fair!

So, here’s the honest benefits of yoga…

Stress Relief

Let’s be honest - modern life can be relentless. Work, phone calls, social media updates, emails, a social life - it never seems to stop.

A yoga class serves as a sanctuary where you can find some calm amidst the chaos. Through mindful breathing, gentle stretches, and calming meditation, yoga has a remarkable ability to soothe the nervous system and alleviate stress. Taking the hour or so with no screen, quiet music and purposeful relaxation is a great calming measure for a busy brain.

Improved Flexibility and Mobility

This is the key benefit for most people.

While many poses may seem daunting to beginners, yoga is a journey of gradual progression and self-discovery. Through consistent practice, you’ll see a remarkable transformation in your flexibility and mobility. Tight muscles loosen, joints become more supple, and range of motion expands, leading to improved posture and reduced risk of injury in daily activities.

Improving flexibility is a great way to reduce injury risk and improve general joint and movement health.

Strength Building

This is a more controversial one. Whilst it’s true that yoga can help to improve strength, it does have its limitations, and it only builds a very particular version of strength.

Holding poses will build strength in that posture. It’s not going to make you stronger overall, and it won’t help you much in terms of functional strength. Carrying shopping, lifting your kids, moving furniture etc won’t become easier because you’ve performed a few downward dogs.

That being said, the poses create stability in the joints, and that helps to build their strength. In particular, the knees, hips and shoulders can benefit from a regular yoga practice.

Mind-Body Connection

At its core, yoga is a practice of integration of mind, body, and breath. By controlling all three, the aim to build a real awareness and presence.

Through practices such as meditation and pranayama (breath control), practitioners deepen their awareness of the present moment and cultivate a profound sense of inner peace. This work can help you to develop a sense of calm and relaxation, which helps a lot of people understand their bodies better.

Enhanced Mental Well-being

There’s a profound impact of yoga on mental health. Even the act of taking time out of your week to force calm and relaxation on yourself can be hugely positive step.

Studies have shown that regular yoga practice can alleviate symptoms of anxiety, depression, and chronic stress. By promoting relaxation, fostering self-compassion, and encouraging mindfulness, yoga empowers individuals to cultivate a positive outlook and embrace life with renewed vigor.

Community and Connection

In a class based format, yoga has a sociable aspect to it. By enjoying classes with like minded people, it’s a way to build a friendship group of people with shared interests.

Whether it's sharing laughter in a group class or finding solace in silent meditation, yoga brings people together in a supportive and inclusive environment. This sense of belonging enriches the practice and reminds us that we are all interconnected on this journey of self-discovery.

Conclusion

There’s no doubt that yoga has positive elements it can bring to people’s lives. There are real, tangible benefits to health and wellness.

Whilst the strength improvement element is wildly exaggerated (it doesn’t build series strength), and it offers little to no cardiovascular health improvement, there’s still room for yoga in a fitness regime. It’s excellent at improving flexibility, and the calming and relaxation benefits have few rivals.

A weekly class or two (depending on your needs) certainly won’t do you any harm, and will offer you plenty of benefit.

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 Choose Hill Sprints Over Regular Running?

To many exercisers, running holds a revered position. So why choose hill sprints over regular running? Is there a difference? Are hill sprints more effective than regular running?

Let's explore why you might want to choose hill sprints over regular running…

Increased Running Intensity

We know that regular steady state running offers cardiovascular benefits, but hill sprints take the intensity up several notches.

When you perform hill sprints, your muscles are forced to work harder against gravity. This makes for a more intense workout. The heightened intensity translates to greater calorie burn, improved cardiovascular endurance, and enhanced muscular strength. Wear a heart rate monitor and see how hard you’re working!

Better Muscle Engagement

Hill sprints engage a wider range of muscles compared to flat terrain running. As you power uphill, your glutes, hamstrings, quadriceps, and calves are recruited to propel you forward.

This comprehensive muscle activation not only strengthens your lower body but also improves overall functional fitness. Additionally, the incline challenges your core muscles, promoting better stability and balance.

Research from 2007 titled Muscle activities of the lower limb during level and uphill running concluded that…

‘…results revealed that the activation and muscle torque of the hip extensors and flexors were augmented during uphill running at the high speed.’

Time Efficiency

Hill sprints offer a time-efficient workout solution that delivers remarkable results.

Unlike long-distance running, which may require hours of commitment, hill sprints deliver maximum benefits in a fraction of the time. A short session of hill sprints can effectively elevate your heart rate, boost metabolism, and improve your cardiovascular fitness significantly in just 20 to 30 minutes.

Enhanced Endurance and Speed

Hill sprints are renowned for their ability to enhance both endurance and speed. By incorporating incline training into your regimen, you not only build muscular strength but also improve your anaerobic capacity.

This translates to better performance in various sports and activities that demand short bursts of speed and power. If you play football, rugby, hockey, cricket, netball, basketball etc, you’ll find that hill sprints are a game-changer.

Mental Toughness

Repeatedly sprinting up hills requires serious mental toughness. As you tackle steep inclines, you’ll hit fatigue much more quickly. Your lungs will burn and your legs will start to slow down. However, pushing through these mental barriers fosters grit, determination, and a sense of accomplishment.

The mental strength you build during hill sprints will benefit you when you hit fatigue in other workouts! If you’ve managed to achieve a good level of fitness through hill sprints, other forms of running will feel much, much easier!

Given hill sprints increase the intensity, add more muscle engagement, increase the time efficiency of the workout, and enhance endurance and speed, they’re a great alternative to regular running, and for many people will actually even be preferable altogether.

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 a Daily Walk: Transforming Health and Physique

There's one simple activity that can significantly impact our well-being: walking. That’s right. The simple, humble act of putting one foot in front of the other can be a huge health asset.

Incorporating a daily walk into your routine can offer a myriad of benefits that go beyond just burning calories, so let's delve into why a daily walk could be the key to improving both your health and physique…

Walking Means Increased Calorie Burn

It's a misconception that effective workouts must leave you dripping in sweat and gasping for air. While high-intensity workouts have their benefits, low-impact exercises like walking can also contribute to calorie burn.

A brisk walk increases your heart rate, engages multiple muscle groups, and can help you shed excess pounds over time. Plus, it's accessible to people of all fitness levels and can be easily incorporated into your daily routine. If you can head up a few hills, and even do it whilst carrying a heavy backpack, you’ve got yourself an amazing workout.

Fresh Air is Great for Mental Health

One of the most underrated benefits of a daily walk is its impact on mental health. Stepping outside and immersing yourself in nature can work wonders for reducing stress, anxiety, and depression. This isn’t just opinion by the way - research links exposure to nature and an uptick in mental health.

The combination of physical activity and exposure to natural sunlight triggers the release of endorphins, the body's feel-good hormones. Whether it's a leisurely stroll through the park or a brisk walk to run errands or commute, spending time outdoors can uplift your mood and boost your overall well-being.

Takes Care of Cardio - Leaves Gym Time for Resistance Training

Cardiovascular exercise is essential for heart health, but it doesn't always have to involve pounding away on a treadmill or elliptical machine. Ask any old school bodybuilder - many of them use walking as their cardio. It burns calories and preserves muscle mass.

Walking provides a gentle yet effective form of cardio that complements other types of exercise, such as resistance training. By incorporating a daily walk into your routine, you can fulfill your cardio requirements while saving time for more focused strength training sessions at the gym. This balanced approach ensures that you're addressing all aspects of fitness for optimal results.

Movement Helps to Prevent Injuries from Sitting for Too Long

In today's sedentary world, many of us spend hours sitting at desks or in front of screens, leading to a host of health issues such as poor posture, tight muscles, and back pain.

A daily walk provides a much-needed break from prolonged sitting and helps counteract the negative effects of a sedentary lifestyle. By getting up and moving regularly throughout the day, you can improve circulation, alleviate muscle tension, and reduce the risk of developing chronic conditions associated with sitting for too long.

It's Exercise That Doesn't Cause Injury

Unlike high-impact activities that can put strain on joints and muscles, walking is a low-risk form of exercise that's gentle on the body.

Whether you're recovering from an injury, dealing with joint pain, or simply looking for a safe way to stay active, walking offers a low-impact option that allows you to reap the benefits of exercise without the risk of injury. In fact, research from 2023 shows the average incidence of walking-related injury stands at 0.03 per 100,000 participants, which was the lowest in the study.

Walking is a sustainable activity that you can continue to enjoy well into old age, making it an excellent choice for long-term health and mobility.

Walking for health: Conclusions

Incorporating a daily walk into your routine is a simple yet powerful way to improve both your physical and mental health.

From boosting calorie burn and cardiovascular fitness to enhancing mood and reducing the risk of injuries, the benefits of walking are numerous and far-reaching. Whether you prefer a leisurely stroll or a brisk power walk, make it a priority to step outside and move your body every day. Your health and physique 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

Signs You're Overtraining: How to Recognise When You're Pushing Too Hard

In the world of fitness, the mantra "no pain, no gain" often prevails. While pushing your limits is essential for progress, there's a fine line between pushing boundaries and overtraining.

Overtraining occurs when the body doesn't get enough time to recover from the stress of exercise, leading to various negative consequences. In this article, we'll explore five key signs that indicate you might be training too much and how to address them.

Reduced Training Performance

One of the most evident signs of overtraining is a decline in training performance. If you notice that you're struggling to hit your usual weights, experiencing slower times in your runs, or finding it challenging to complete your usual workout routines, it could be a red flag.

Your body needs adequate rest to repair and grow stronger after exercise. Pushing through fatigue consistently can lead to diminishing returns and even regression in performance.

Increased Injury Frequency

Overtraining often goes hand in hand with an increased risk of injuries. When your body is overworked and fatigued, your form may suffer, leaving you vulnerable to strains, sprains, and other injuries.

If you find yourself constantly nursing nagging injuries or experiencing new ones more frequently, it's a sign that you need to dial back your training intensity and prioritise recovery. There’s lots of ways you can do this. Get plenty of protein, sleep more, engaged in proactive recovery strategies such as sauna, massage etc. These are the big ones, and often the most effective.

Prolonged Fatigue

Feeling tired after a tough workout is normal, but persistent fatigue that lingers long after your training sessions could indicate overtraining. If you’re constantly waking up tired, even after good quality sleep then it’s a sign something needs to be addressed.

Overworking your body without allowing it sufficient time to rest and recover can lead to chronic fatigue, impacting not only your physical performance but also your mental well-being. Listen to your body and prioritise adequate sleep, nutrition, and rest days to prevent burnout.

Reduced Motivation to Exercise

If you’re normally motivated and ready to train, but you’ve noticed your enthusiasm has waned, it could be a sign. While it's natural to have days when you lack motivation, a consistent decline in enthusiasm for exercise could signal overtraining.

When you push yourself too hard without adequate recovery, exercise can start to feel like a chore rather than something you enjoy. If you find yourself dreading workouts that you once looked forward to or constantly feeling drained and unmotivated, it's essential to reassess your training regimen and incorporate more restorative practices.

Picking up Frequent Colds

Overtraining can suppress the immune system, making you more susceptible to illnesses like colds and flu. If you find yourself catching every bug that goes around or experiencing persistent cold symptoms that won't go away, it could be a sign that your body is overstressed and in need of rest.

Taking steps to reduce training intensity, prioritise sleep and nutrition, and manage stress can help support your immune system and prevent illness. If you’ve had more than 1 illness in the last 2-3 months, it might be time to look at your schedule.

Signs You Might Be Training Too Hard - Final Thoughts

While pushing yourself in your workouts is essential for progress, it's equally crucial to listen to your body and prioritise recovery.

Recognising the signs of overtraining early on can help you avoid burnout, injuries, and performance plateaus. Remember to incorporate rest days into your training schedule and be mindful of your body's signals.

By finding the right balance between training and recovery, you can optimise your performance and long-term health.

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

Finding the Balance: Is Frequency or Intensity More Important in Weight Training?

When it comes to weight training, the debate between frequency and intensity has long been a topic of discussion among fitness enthusiasts and experts alike.

While both factors play integral roles in achieving optimal results, determining which holds greater significance can be challenging. So, the question arises: Is frequency or intensity more important when it comes to weight training?

Let's delve into the nuances of each aspect to uncover the truth…

Understanding Frequency

Frequency refers to how often you train within a given timeframe, typically measured in days per week (unless you’re a professional athlete, or you have too much time on your hands and you might train a couple of times per day!)

Advocates of high-frequency training argue that more frequent workouts allow for greater overall volume, leading to increased muscle stimulation and growth over time. Proponents of this approach often advocate for training each muscle group multiple times per week, capitalising on the principle of muscle protein synthesis and promoting consistent adaptation.

Exploring Intensity

Intensity, on the other hand, pertains to the level of effort or load applied during weight training exercises. It encompasses factors such as resistance level, rep range, and rest intervals, with the goal of challenging the muscles to stimulate growth and strength gains.

While high-intensity workouts may require longer recovery periods between sessions, they can elicit significant muscle damage and metabolic stress, both of which are essential for hypertrophy and strength development.

The Role of Progressive Overload

At the heart of both frequency and intensity lies the principle of progressive overload, which dictates that muscles must be subjected to increasing levels of stress over time to continue adapting and growing. Whether achieved through higher training volumes (frequency) or greater resistance levels (intensity), progressive overload is the key driver of muscle hypertrophy and strength gains.

In short, it’s why your AdMac Fitness personal trainer keeps putting your weights up so frequently - we’re trying to creat overload for the muscles!

Finding the Balance

While frequency and intensity are often portrayed as opposing forces, the reality is that both are essential components of a well-rounded weight training program.

Rather than viewing them in isolation, it's crucial to strike a balance between the two, taking into account individual goals, preferences, and training experience.

For beginners, focusing on mastering proper form and technique with moderate intensity workouts performed 2-3 times per week can lay a solid foundation for future progress. As proficiency increases, gradually increasing training frequency and intensity can help stimulate further gains without sacrificing recovery or increasing the risk of injury.

Individual Variability

It's essential to recognise that the optimal balance between frequency and intensity may vary from person to person based on factors such as genetics, recovery capacity, and lifestyle constraints.

While some individuals may thrive on high-frequency, high-intensity training regimens, others may find greater success with lower frequencies and higher intensities, or vice versa. Good planning and programming accounts for the individual, their circumstances, capabilities and goals.

Periodisation and Variation

Periodisation is the systematic manipulation of training variables over time. We use this approach because it offers a practical way to optimise both frequency and intensity within a weight training program.

By cycling through phases of higher and lower volume, intensity, and frequency, athletes can strategically manage fatigue, prevent plateaus, and maximise long-term progress. Without periodisation of your training program, it can be haphazard. You’d compromise both safety and results this way.

In the eternal debate between frequency and intensity in weight training, there is no one-size-fits-all answer.

The reality is both factors play integral roles in stimulating muscle growth, strength gains, and overall fitness improvements. Rather than viewing them as competing entities, it's essential to recognise their complementary nature and incorporate both into a well-designed training program tailored to individual needs and goals.

Thankfully, the personal training team at AdMac Fitness can help you with that…

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

Planning Your Weight Loss: A Science-Based Approach to Shedding Pounds Safely

The sun is beginning to peek out. The days are getting longer, the temperature is beginning to creep up, and our attention is turning to summer…

That can mean holidays, the beach and wearing a lot fewer clothes!

If the idea of wearing a bikini, or just a pair of shorts by the pool is filling you with dread right now, relax. At AdMac Fitness our personal trainers can help you on your weight loss journey. We use tried and trusted methods to help our clients lose fat safely, effectively and without resorting to fads.

But what if you can’t enjoy our personal training services because you don’t live in east London?

Fear not… here’s a guide to help you achieve weight loss, just like so many of our clients…

Weight loss requires not just determination but also a well-structured plan to ensure success while safeguarding your health.

With summer on the horizon, many people want to lose weight to feel confident and healthy. However, the key lies not in crash diets or extreme measures but rather in a gradual and scientific approach to weight loss.

Before diving into the specifics of planning your weight loss journey, it's crucial to understand the science behind what’s going on, and how you want to achieve it. At its core, weight loss occurs when you consume fewer calories than you expend, creating a calorie deficit. This deficit prompts your body to utilise stored fat for energy, resulting in weight loss over time.

It means all diets rely on the same basic principle - they give you less energy than you require, so your body burns fat to make up for the shortfall.

The rate at which you lose weight can significantly impact your health and overall success.

Crash diets and rapid weight loss can lead to muscle loss, nutritional deficiencies, and metabolic slowdown, ultimately hindering long-term weight management. Therefore, adopting a gradual approach to weight loss is not only safer but also more sustainable in the long run.

Setting Realistic Weight Loss Goals

At AdMac Fitness one of the key messages we get across to our weight loss clients is the importance of effective goal setting.

One of the first steps in planning your weight loss journey is setting realistic and achievable goals. Aim for a target that is both challenging yet attainable, such as losing 1-2 pounds per week. This steady rate of weight loss is associated with better weight maintenance and a reduced risk of regaining lost weight.

Say you wanted to lose 20 pounds, you'll need to start your weight loss journey several weeks in advance. By breaking down your goal into smaller, manageable milestones, you can track your progress and stay motivated along the way.

Balanced Nutrition - Health and Weight Loss

Nutrition plays a pivotal role in any weight loss plan. Rather than resorting to fad diets or restrictive eating patterns, focus on consuming a balanced diet rich in whole foods such as fruits, vegetables, lean proteins, and whole grains.

These foods provide essential nutrients while keeping you feeling satisfied and energised throughout the day. They also don’t contribute huge calorie numbers, like cakes etc do.

Research has shown that diets high in protein can promote feelings of fullness and increase metabolism, aiding in weight loss. Additionally, incorporating plenty of fibre-rich foods can help regulate appetite and improve digestive health, further supporting your weight loss efforts.

Paying Attention to Your Choices

In today's fast-paced world, it's easy to consume meals on the go or while distracted by screens. However, practicing mindful eating can help you develop a healthier relationship with food and prevent overeating.

Pay attention to hunger cues, eat slowly, and savor each bite to fully appreciate the flavors and textures of your meals. Are you really hungry, or just thirsty? Is the choice you’re about to make a good one? Would a banana be a better option than a chocolate bar, for example?

Studies have demonstrated that mindful eating techniques, such as paying attention to portion sizes and avoiding emotional eating, can contribute to weight loss and weight maintenance over time. By cultivating mindfulness in your eating habits, you can make more informed food choices and enjoy a more balanced diet.

Engage in Regular Physical Activity

Of course a personal training business is going to suggest you exercise… but it’s important!

In addition to dietary changes, regular physical activity is essential for achieving and maintaining weight loss. Aim for a combination of cardiovascular exercise, strength training, and flexibility exercises to promote overall fitness and calorie expenditure.

Engaging in at least 150 minutes of moderate-intensity exercise per week, as recommended by health authorities, can help you reach your weight loss goals more effectively. Whether it's brisk walking, cycling, or swimming, find activities that you enjoy and incorporate them into your daily routine for long-term success.

By setting realistic goals, making informed food choices, and staying consistent with your exercise routine, you can achieve sustainable weight loss and improve your overall health and well-being. The journey to a healthier you is not a sprint but a marathon, so be patient, stay focused, and celebrate your successes along 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

AdMac Fitness Has Moved - Here's Our New Gym!

AdMac Fitness has left its original home in Bow. We’ve now set up our brand new personal training studio in Arch 457 Robeson St, London E3.

Late last year we were told we had to leave. Whilst this wasn’t part of our plan, we realised we couldn’t hang around and went into overdrive looking for a new home. It had to be right though - we couldn’t just take the first available unit.

With a personal training studio we have to think about a number of different factors…

Safety and Accessibility

Our personal training clients are coming to visit the studio at all times of the day. We needed to make sure that the new studio was safe, easy to access and convenient across the morning, afternoon and evening. It also has to be reachable by a number of different transport modes.

We’ve ticked that box! Our new personal training studio has lights, easy access and lots of activity throughout the day. It’s a vibrant spot.

Space to train people properly

A personal training studio needs enough space to house all of our kit. It also needs high enough ceilings to allow our users to perform overhead work.

One opportunity we had when looking for a new venue for the personal training studio was to open up the floor space to a single, bigger room. Whilst we worked well in the old place, it was spread across rooms and that was less practical. Our new personal training studio is based in a single room, giving us a better gym feel.

Exercise variability

When we moved location we had the opportunity to create a new space, which of course means we could change the way we train people. Our idea is to utilise the outside area more. We have large roller shutters at the front, so we can open up the gym space and use the outdoors more.

The great thing about the additional space is we can give more room to our personal training clients, and make the classes we offer more spread out.

The New Personal Training Studio

Take a look at our new home - it’s bigger, better and more open than our last place. It has given us a chance to grow and develop the AdMac Fitness brand into something more. The new space will have additional equipment installed and the whole gym will have an upgrade.

Coming soon we’re going to offer group training, classes and of course our world class personal training, all from our East London home.

It was a move that was forced on us, but one that we’ve been excited to conclude. The new personal training studio is bigger, brighter, more open and gives us opportunities to add extra equipment and increase our range of services.

AdMac Fitness will continue to be the best personal training operation in East London.

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 Start Exercising: A Guide for Beginners

At AdMac Fitness we know a thing or two about helping beginners. Our personal trainers have worked with thousands of clients, taking them from complete starters to gym rats using tried and tested methods.

Having delivered personal training sessions to beginners for many years, we’ve picked up a few things. Here’s much of that knowledge distilled down into an easy to read guide. If you follow the advice here you’ll learn to exercise safely right from the start of your fitness journey.

Whether you're aiming to improve your overall fitness, enhance your strength, or simply feel better in your own skin, taking those initial steps can be both exciting and daunting. However, with the right approach and mindset, you can set yourself up for success from the very beginning.

Here’s the AdMac Fitness guide on how to start exercising…

Warm-Up Wisely

Before diving into any exercise routine, it's crucial to properly prepare your body for the physical exertion ahead.

A suitable warm-up not only primes your muscles and joints but also reduces the risk of injury. Tailor your warm-up to the specific workout you have planned, focusing on mobility and dynamic movements that engage the muscle groups you'll be targeting during your session. This could include activities such as light cardio, dynamic stretches, and mobility drills.

By increasing blood flow and loosening tight areas, you'll set yourself up for a more effective and safe workout.

Start with Light Weights and Focus on Technique

When starting a new exercise regimen, it's natural to feel eager to push your limits right away. However, prioritising proper technique over heavy weights or intense repetitions is essential, especially for beginners.

Begin with lighter weights or resistance bands to allow your muscles to adapt and improve blood flow and mobility. Concentrate on executing each movement with precision and control, paying close attention to your form.

Not only does this reduce the risk of injury, but it also lays a solid foundation for future progress and prevents the development of bad habits.

Activate the Right Muscles

Understanding which muscles should be engaged during each exercise is key to maximising its effectiveness.

Whether you're performing squats, push-ups, or lunges, knowing how to activate the target muscle groups ensures that you're getting the most out of your workout. Take the time to learn proper muscle activation techniques, focusing on contracting the intended muscles throughout the entire range of motion.

This not only enhances muscle engagement but also helps to avoid compensatory movements that can lead to imbalances or injury over time.

Embrace Rest Days

In the quest for fitness improvement, it can be tempting to push yourself to the limit every day. However, rest and recovery are equally important components of any exercise routine.

Rest days allow your muscles to repair and rebuild, ultimately making you stronger and more resilient. Incorporate rest days into your schedule, alternating between intense workout sessions and periods of active recovery. Use rest days to engage in gentle activities such as walking, yoga, or foam rolling to promote circulation and alleviate muscle soreness.

Remember, progress isn't just about pushing harder—it's also about giving your body the time it needs to adapt and grow.

By following these tips and guidelines, you can lay the groundwork for a successful fitness journey. Remember to warm up effectively, start light and prioritise technique, activate the right muscles, and embrace rest days for optimal recovery.

With dedication, patience, and consistency, you'll soon be on your way to achieving your fitness goals. If you want to make the process even faster, get in touch with AdMac Fitness to see how our East London personal trainer team can help 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

Micro Workouts - What are They and do They Work?

If any of you are watching social media recently, you might have come across this idea of ‘micro workouts’ or ‘exercise snacks’.

The idea is to do several short bursts of exercise throughout the day. This can be anything from 30 seconds to 5 minutes, and it they are designed to prevent lethargy, improve energy levels, combat the issues associated with sitting too long and help to burn calories.

In this blog post we’re going to look at ‘micro workouts’ or ‘exercise snacks’ and see if they’re effective and whether or not you should be doing them.

Defining Micro Workouts:

Micro workouts are short, focused exercise sessions designed to provide a quick burst of physical activity. They’re supposed to be short, making them easy to incorporate into even the busiest schedules. The idea behind micro workouts is to break down the barriers of time and make fitness more accessible to everyone.

Benefits of Micro Workouts:

1. Time Efficiency: Micro workouts are perfect for individuals with tight schedules. By breaking down exercise into smaller, more manageable chunks, people can stay active without committing to lengthy gym sessions.

2. Consistency: Since micro workouts are shorter, they are easier to incorporate into daily routines. This increased frequency can lead to more consistent exercise habits, promoting long-term fitness.

3. Increased Energy Levels: Short bursts of physical activity can boost energy levels and improve focus throughout the day. Micro workouts are an excellent way to combat the lethargy that can often accompany a sedentary lifestyle.

4. Adaptability: Micro workouts can be adapted to various environments and fitness levels. Whether at home, in the office, or traveling, these short sessions require minimal space and equipment.

5. Improved Metabolism: Regular micro workouts can help rev up the metabolism, contributing to weight management and overall better health.

Do micro workouts work?

The answer to this question is… it depends!

It depends on what you mean by ‘work’. If you’re using them as a replacement for your general workouts, then no - they won’t ever be a replacement for a dedicated workout time. You just can’t replicate the prolonged intensity or the targeted nature of a training program in such a short period of time.

Likewise, if you’re training for an event it’s just not going to cut it. For example, you can’t train for a marathon in 5 minute segments.

If however you’re using micro workouts to combat fatigue from sitting down for too long, they’re excellent. They’re an opportunity to get up, move your body and wake you up physically and mentally. Spending 5 minutes away from your desk, performing squats, push ups, lunges etc will be really good at waking you up.

They’re also helpful for burning calories.

If you manage to get 5-6 micro workouts in during your day, you might add anything up to 200-300 additional calories burned in a day! If fat loss is your goal, these additional calories will certainly help you burn additional body fat.

So in conclusion, yes - micro workouts work as an additional bit of exercise. They will help you to stay awake and alert at work, and they help to combat the effects of sitting for too long.

However…

They’ll never replace your main training. You can’t expect to achieve amazing things or peak health with mini-workouts spread throughout the day.

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

Loaded Carries: The Best Exercise You're Not Doing

In the modern world of fitness, where Instagram trends and fads come and go, it's easy to overlook the effectiveness of simple, no-nonsense exercises.

One such exercise that often flies under the radar but packs a powerful punch is the loaded carry.

Whether you're an athlete, a fitness enthusiast, or just someone looking to improve overall strength and conditioning, loaded carries deserve a place in your workout routine. Here are 6 reasons why loaded carries might just be the best exercise you're not doing…

1. Functional Strength and Real-World Application

Loaded carries are the epitome of functional strength training. Unlike isolated exercises that target specific muscle groups, loaded carries engage multiple muscle groups simultaneously, mimicking real-life movements.

When you carry a heavy load, whether it's in the form of dumbbells, kettlebells, or farmer's walk handles, your body learns to work as a cohesive unit. This translates to improved strength in activities like carrying groceries, moving furniture, or even just lugging around your gym bag. Loaded carries build the kind of strength that has direct application to everyday tasks.

2. Core Stabilisation and Posture Improvement

The act of carrying a heavy load challenges your core muscles to maintain stability and balance. As you walk with the weight, your core has to work overtime to prevent excessive swaying or leaning. This not only helps in developing a robust and stable core but also contributes to better posture.

Improved posture not only enhances your aesthetic appearance but also reduces the risk of injuries, particularly in the lower back. Regular loaded carries are proven in the research to increase hip and trunk stabilisation.

3. Cardiovascular Conditioning and Fat Loss

Loaded carries are not just about building strength; they also provide an excellent cardiovascular workout. Walking briskly with a heavy load elevates your heart rate, promoting cardiovascular conditioning. Additionally, the intensity of loaded carries can contribute to fat loss. The combination of strength training and cardiovascular exercise makes loaded carries a time-efficient way to improve both muscular and cardiovascular fitness.

You might have seen ‘rucking’ grow in popularity over the last couple of years. It has been used in the military for a long time, but the crossover into CrossFit and general training has made it more popular in non-military circles. It’s backed up by research too. A 2022 study titled Physiological impact of load carriage exercise: Current understanding and future research directions found…

Sixty minutes of carrying 25 kg in a backpack during sub‐maximal walking exercise (6.5 km h−1) demonstrated an exacerbated physiological response and notably caused significant fatigue of the respiratory muscles.

4. Versatility in Implementation

One of the key advantages of loaded carries is their versatility. You can perform them in various ways, using different equipment and adjusting the difficulty level based on your fitness level. Farmer's walks, suitcase carries, and overhead carries are just a few examples.

Whether you're a beginner or an advanced lifter, you can incorporate loaded carries into your routine by adjusting the weight and distance, making them accessible to everyone. In the video below there are several ideas for variation…

5. Mental Toughness and Grip Strength

Loaded carries are as much a mental challenge as a physical one. Walking with a heavy load requires focus, determination, and mental toughness. It's a test of your ability to keep going even when your muscles are fatigued. Additionally, loaded carries are excellent for building grip strength, as you need to hold onto the weights throughout the exercise.

Improved grip strength not only enhances performance in other lifts but also has practical applications in daily life. Whether you're aiming to build functional strength, improve cardiovascular fitness, enhance posture, or develop mental toughness, loaded carries are a versatile and powerful addition to your workout routine.

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 Bow: 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 Fasted Cardio Better for Fat Loss? Unveiling the Science Behind the Debate...

When it comes to fat loss, is fasted cardio is a topic that’s often under discussion. There are coaches who love it, and coaches who think it’s a waste of time.

In this blog post, we will delve into the scientific literature to explore the evidence supporting and challenging the idea that fasted cardio is superior for fat loss. By the end of it, you’ll have more of an idea about fasted cardio and whether or not you’ll use it in your own training.

Fasted Cardio - The Science

In the realm of fitness and weight loss, the debate surrounding the effectiveness of fasted cardio for fat loss has been a topic of discussion among both fitness enthusiasts and experts. Fasted cardio refers to any cardio exercise performed on an empty stomach, typically in the morning before eating.

Proponents argue that it enhances fat burning, while skeptics question its overall efficacy.

The Physiology of Fasted Cardio

Fasted cardio is believed to tap into fat stores for energy since glycogen (stored glucose) levels are lower after an overnight fast. Advocates suggest that in the absence of readily available carbohydrates, the body relies on stored fat for fuel, thus promoting greater fat loss during exercise.

A study published in the British Journal of Nutrition investigated the effects of fasted versus fed cardio on fat metabolism. The researchers found that fasted cardio did increase fat oxidation during exercise. However, they also noted that the total fat loss over a 24-hour period was not significantly different between the fasted and fed groups, indicating that the timing of nutrient intake might not be the sole determinant of fat loss.

Metabolic Rate and Afterburn Effect

One argument in favour of fasted cardio is its potential to elevate post-exercise fat burning, often referred to as the ‘afterburn’ or excess post-exercise oxygen consumption (EPOC). The afterburn effect suggests that the body continues to burn calories at an elevated rate after exercise, contributing to additional fat loss.

Research published in the ‘Journal of Science and Medicine in Sport’ goes against the idea that fasted cardio may lead to a more significant post-exercise oxygen consumption compared to fed cardio. In their research, a light meal before cardio led to greater fat loss in the short and long term post exercise.

Individual Variability

Notably, individual variability plays a crucial role in how the body responds to fasted cardio. A study titled ‘Lipolytic suppression following carbohydrate ingestion limits fat oxidation during exercise’ demonstrated that the effectiveness of fasted cardio varied among participants.

While some individuals experienced greater fat oxidation, others did not exhibit any significant difference between fasted and fed conditions.

Practical Considerations

Despite the scientific discourse, it's important to consider practical aspects when deciding on the most suitable approach to cardio for fat loss. Factors such as personal preferences, energy levels, and workout adherence may ultimately influence the effectiveness of a fitness regimen.

While fasted cardio may offer some advantages in terms of fat oxidation during exercise and potentially the afterburn effect, scientific evidence does not conclusively declare it as the superior method for fat loss.

Individual variability, along with factors like diet, overall physical activity, and consistency, should be taken into account when making fitness choices.

The reality is like all things fitness, the best approach may vary from person to person. That’s why personal training delivered via the AdMac Fitness coaches is prescriptive based on the individual. We don’t do generic approaches - our clients needs are considered first and foremost. From the initial consultation you’re listened to and very much considered as part of the approach.

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 Bow: Arch 457 Robeson St, London E3 4JA

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