Collagen - Wonder Supplement or Waste of Money?

One of the most popular supplements of the last couple of years is collagen. It has been touted as a great way to recover from exercise, improve skin health and vitality, and also help to improve general joint health.

But is it any good?

In this article we’re going to look at the research around collagen supplementation to see if it’s a great product, a waste of money or somewhere in between…

What is collagen?

Collagen is the most abundant protein in the body, making up about 30% of all protein. It's found in your skin, bones, muscles, and connective tissues. As you age, your body produces less collagen, which can lead to a number of health problems, including wrinkles, joint pain, and bone loss.

Collagen is found in all of the body's connective tissues, including:

• Skin: Collagen gives skin its strength and elasticity. As we age, our bodies produce less collagen, which can lead to wrinkles and sagging skin.

• Bones: Collagen is the main component of bone matrix. It helps to keep bones strong and healthy.

• Cartilage: Collagen is found in cartilage, which is the tough, rubbery tissue that cushions joints.

• Tendons: Collagen is found in tendons, which are the tough cords that attach muscles to bones.

• Ligaments: Collagen is found in ligaments, which are the tough bands of tissue that connect bones to each other.

Collagen supplements are a popular way to boost your collagen levels. They're available in a variety of forms, including powders, capsules, and liquids. Like most supplements, they vary in price. Some collagen comes from marine sources, others from bovine (beef) sources. You can also pick up vegan collagen supplements.

Does collagen supplementation work?

There is some evidence that collagen supplementation may have a number of health benefits, including:

• Improved skin health. Collagen supplements have been shown to improve skin hydration and elasticity, which can help to reduce wrinkles and make your skin look younger.

• Relieved joint pain. Collagen helps to maintain the integrity of your cartilage, the rubber-like tissue that protects your joints. Taking collagen supplements can help to reduce joint pain and inflammation.

• Prevented bone loss. Your bones are made mostly of collagen, which gives them structure and strength. Taking collagen supplements may help to prevent bone loss and osteoporosis.

• Boosted muscle mass. Collagen is an important component of skeletal muscle. Taking collagen supplements may help to boost muscle mass and strength. This is more prominent in older users though.

• Promoted heart health. Collagen helps to keep your blood vessels healthy. Taking collagen supplements may help to reduce your risk of heart disease.

However, it's important to note that the research on collagen supplementation is still limited. More studies are needed to confirm the full range of potential health benefits. We know that there are definite benefits, they question now is what kind of dosage is required and whether they work for everyone.

Most of the research has been done on dosages between 2.5g and 15g per day.

The good news is the there’s no known impact to health at higher dosages. None of the research has shown any negative side effects from collagen supplementation, regardless of the dose. This is likely due to the fact that collagen is a natural product and therefore is well tolerated by the body.

Here are some additional things to keep in mind when considering collagen supplementation:

• The type of collagen. There are different types of collagen, and not all of them are created equal. When choosing a collagen supplement, look for one that contains types I and III collagen. These are the most abundant types of collagen in the body and are thought to have the most health benefits.

• The form of collagen. Collagen supplements are available in a variety of forms, including powders, capsules, and liquids. The form of collagen you choose will depend on your personal preferences. Powders are easy to mix into food or beverages, while capsules are easy to take and travel with. Liquids are a good option if you don't like the taste of powder.

• The dosage. The recommended dosage of collagen supplements varies depending on the product. However, most experts recommend taking 10-15 grams of collagen per day.

Dietary collagen - is is possible?

It’s absolutely possible to consume dietary collagen. Bone broths, stewed meats, fish, meat-based soups, eggs, shell fish and the like are all excellent sources of collagen. There’s also a suggestion that tofu, black beans, pistachio nuts, peanuts, cashews and pumpkin, sunflower and chia seeds are useful sources of collagen for vegans.

Where possible, it’s best to try to consume your collagen from natural sources. Always go with dietary sources first, supplemental sources second.

Collagen - Wonder Supplement or Waste of Money?

Overall, the research on collagen supplementation is promising. However, more studies are needed to confirm the full range of potential health benefits. Think about what you need the collagen for - what benefits you’re looking to gain and whether or not collagen supplements are right for you and recommend a safe and effective dosage.

Start with around 10-15g per day, and give it at least 3 months to see if there is any noticeable change and benefit from the supplementation.

It’s important to point out, all the collagen in the world won’t help if you don’t have the basics in place. A sensible exercise regime, a good, varied and healthy diet. It needs to be high in protein, moderate fats and carbs. Keep alcohol intake low, and your water levels high.

Sleep 7-10 hours per night. That’s a fundamental basic.

If you don’t notice any benefits from the supplements within 3 months, it’s probably not going to work for you. Instead eat well, exercise well and look after yourself in a more general sense!

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.

Why AdMac Fitness Offers the Best Personal Training in East London

Every personal trainer in East London will tell you they’re the best. We’re no different - we truly believe that over the last few years, AdMac Fitness has earned the right to call ourselves the best Personal Training studio in East London.

Throughout this article we’ll show you images of real people, achieving real results with AdMac Fitness…

Here’s why we that if you're looking for a personal training studio in East London, AdMac Fitness is the best option…

We have a team of experienced and qualified personal trainers who can help you achieve your fitness goals. Every single personal trainer in our team is qualified, vetted, experienced, mentored, undergoes professional development and works within a highly professional framework.

We offer a variety of services, including:

• One-on-one personal training

• Small group training

• Corporate training

• Nutrition coaching

• Fitness assessments

We believe that everyone can achieve their fitness goals, regardless of their fitness level or experience. We offer a truly personalised approach to personal training, and we work with you to create a program that is right for you. There’s no generic training approaches at AdMac Fitness - your training program is designed with YOU and YOUR goals in mind.

We also offer a variety of training options, so you can find the one that fits your schedule and budget.

In addition to our great services, AdMac Fitness also has a number of other advantages that make us the best personal training studio in East London. These include:

• Our private training studios are located in Bow and South Woodford, so you can train in a convenient location for your work or home.

• Our trainers are all fully qualified and insured, so you can be sure that you're getting the best possible care.

• We offer a consultation, so you can meet with one of our trainers and discuss your fitness goals in greater depth.

• We have a great reputation earned over the years for helping people achieve their fitness goals.

If you're serious about getting in shape, AdMac Fitness is the best personal training studio in East London. We can help you achieve your fitness goals, and we'll do it in a safe, supportive, and fun environment. You’ll be treated with respect and as a welcome member of our community regardless of your starting point.

Here are some of the reasons why AdMac Fitness is the best personal training studio in East London:

• Our trainers are experienced and qualified. All of our trainers are fully qualified and insured, and they have a wealth of experience helping people achieve their fitness goals. Collectively, we have decades of personal training experience.

• We work with our clients. We work with you to create a truly personalised program that is right for you, your capabilities and your goals. Along the way we'll help you track your progress and stay motivated.

• We offer a variety of training options. We offer one-on-one personal training, small group training, corporate training, and nutrition coaching. Whatever you like to do, we’ll try to work to those ends!

• Our training studios are private and convenient. Our training studios are located in Bow and South Woodford, so you can train in a convenient location. You’re not in a big commercial gym, but instead in a convenient location to help guide your fitness journey.

• We have a great reputation. We have a great reputation for helping people achieve their fitness goals. We have served our East London community for years, providing expertise and guidance throughout.

If you're looking for the best personal training studio in East London, AdMac Fitness is the only choice. Contact us today to learn more about our services and to schedule a consultation.

Here are some testimonials from our clients:

• "I've been working with AdMac Fitness for the past six months, and I've seen amazing results. I've lost weight, gained muscle, and I'm feeling more confident than ever. I highly recommend AdMac Fitness to anyone who is serious about getting in shape." - Sarah J.

• "I've been struggling with my weight for years, but AdMac Fitness has finally helped me get the results I've been looking for. My trainer is so supportive and motivating, and I've never felt better about myself. Thank you, AdMac Fitness!" - John S.

• "I was skeptical about personal training at first, but I'm so glad I gave AdMac Fitness a try. My trainer has helped me reach my fitness goals, and I've never felt better. I highly recommend AdMac Fitness to anyone who is looking for a great personal training experience." - Jane B.

We look forward to helping you achieve 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 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.

Why AdMac Fitness is the Best Personal Trainer for People in Redbridge

If you’re looking for a personal trainer in Redbridge and have been a little disappointed with the offering, don’t despair.

AdMac Fitness is the perfect option for anyone searching for personal training in Redbridge. Based out of the Bow business centre, we might not immediately spring to mind, but in reality we’re a short hop down the road and are perfectly equipped to help you achieve your health and fitness goals.

AdMac Fitness is the best personal trainer for Redbridge for a number of reasons…

We have a lot of personal training experience on our side…

First, our team of personal trainers is highly qualified and experienced. We have a combined experience of over 30 years in the fitness industry, and we're all fully certified and insured personal trainers. This means that we have the knowledge and expertise to help you achieve your fitness goals.

You can fluke a success or two, but the sheer number of transformations we’ve helped people achieve is a result of skills and experience you can rely on. Our personal trainers are the best in east London - we know that.

Our personal training is truly personalised…

Second, we offer a personalised approach to training. We don't believe in one-size-fits-all training programs. Instead, we create a custom training program for each of our clients based on their individual needs and goals. This ensures that you're getting the most out of your training and that you're on track to reach your goals.

No two people are the same, and that’s why no two personal training programmes will look the same. When you walk through the door at AdMac Fitness you’re an individual, not thrown into a generic training plan designed for all and sundry.

Different training options and environments…

Third, we offer a variety of training options. Whether you're looking for strength training, cardio training, or a combination of both, we have the training program for you. We also offer personal training in a variety of settings, including our private training studios in Bow and South Woodford, as well as outdoor training.

We do group exercise, classes and can offer you the peace and quiet of our South Woodford personal training studio, where you train with just you and your personal trainer. It’s the ultimate in focussed personal training.

We have a commitment to your success…

Fourth, we're committed to helping you succeed. We're not just here to train you; we're here to support you every step of the way. We'll help you stay motivated, we'll answer your questions, and we'll celebrate your successes with you.

As a personal training studio, our reputation lives and dies on the success of our clients. We believe that if we create a friendly, successful and motivating training environment then our clients will stay with us and thrive. We can confidently say we’ve managed to do that!

AdMac Fitness is an established name…

Fifth, you can rely on us. We’re here to stay. We’ve been in business for nearly 10 years, helping thousands of people achieve their health and fitness goals during that time. We’ve seen and done it all. - weight loss, muscle building, classes, general health and fitness improvement. We’re not a start up with a few marketing claims - we’ve walked the walk.

We survived COVID, training our clients outside. We’ve expanded the business to two sites. We’ve established a fantastic reputation and one that we’re very proud of. We had humble beginnings, with just Adam MacAllister working out of the studio on his own. Now we’re a full-time team of five personal trainers, working hard to deliver fantastic person training to East London.

If you're looking for the best personal trainer in Redbridge, look no further than AdMac Fitness. We're here to help you reach your fitness goals and achieve your dreams.

Here are some additional reasons why AdMac Fitness is the best personal trainer for Redbridge:

• We offer an in-depth consultation so you can get to know us and see if we're a good fit for you.

• We're flexible with our scheduling so you can find a time that works for you.

• We offer a variety of payment options so you can find one that fits your budget.

• We have a 100% satisfaction guarantee so you can be sure that you're making the right decision.

If you're ready to start your fitness journey, contact AdMac Fitness today. We'll help you reach your goals and achieve your dreams.

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. If you live in Redbridge and want a personal trainer to help you, get in touch with the AdMac Fitness team.

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.

Why AdMac Fitness Is the Best Personal Training Studio in South Woodford

If you're looking for a personal training studio in South Woodford that can help you achieve your fitness goals, AdMac Fitness is the clear choice. With over a decade of experience in the industry, our team of expert personal trainers has helped hundreds of people transform their health and fitness.

Here are just a few of the reasons why AdMac Fitness is the best personal training studio in South Woodford:

• We offer a truly personalised experience. When you train with us, you'll work with one of our experienced personal trainers who will create a customized workout program just for you. We take the time to understand your individual goals and needs, and we'll work with you to develop a plan that's both challenging and achievable.

• We use cutting-edge training methods. Our personal trainers are constantly up-to-date on the latest fitness trends and techniques. We use a variety of training methods, including strength training, cardio, and HIIT, to help you reach your goals as quickly and efficiently as possible.

• We're passionate about helping people achieve their fitness goals. Our personal trainers are more than just trainers - they're also coaches, motivators, and friends. We're here to support you every step of the way, and we'll never give up on you.

• We offer a variety of convenient scheduling options. We know that everyone's schedule is different, so we offer a variety of scheduling options to fit your needs. You can train during the day, in the evening, or even on weekends.

Here are some additional benefits of training with AdMac Fitness:

• Our studio is located in a quiet, private setting, so you can focus on your workout without distractions.

• We have a wide variety of equipment to choose from, so you can get a full-body workout.

• We offer a variety of training methods, so you can find something that fits your interests and fitness level.

• We have a team of experienced and qualified personal trainers who can help you reach your goals.

If you're looking for a personal training studio that can help you achieve your fitness goals, then AdMac Fitness is the perfect choice for you. Contact us today to learn more about our services and to schedule your free consultation.

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.

How to Train if You Only Have 1 Hour Per Week

One of the most common excuses for not exercising is “I don’t have time”, but is it a valid one? Is it possible to maintain a degree of health and fitness when you only have an hour per week to train?

At AdMac Fitness our personal trainers are experts at helping people to exercise regardless of the time they have available. If that means you only have a spare hour, we have to work within those time constraints. So, with that in mind, how should you train if you only have a single hour per week?

Let’s look at the best approach…

Shorter sessions can be effective…

An article published in the Journal of Obesity by Boutcher in 2010 titled High-Intensity Intermittent Exercise and Fat Loss showed the dramatic effects that VERY high intensity exercise can have on body fat levels. Across the research used for the study, the conclusions were that even across very short bursts of exercise can have a dramatic effect on body fat levels.

The benefits don’t just extend to fat loss though. If you are willing to tolerate pretty extreme discomfort, the Wingate approach (repeated 30 second bursts of maximum intensity effort with short rests) has been shown to improve VO2 max.

A research paper from 2012 titled Effect of high-intensity interval training on cardiovascular function, VO2max, and muscular force subjected people to 2-3 weeks of very high intensity exercise using a Wingate protocol. Even in such a short period of time, the results allowed the researchers to conclude that ‘HIIT significantly enhanced VO2max and O2 pulse and power output in active men and women.’

Spreading effect across workouts…

If general fitness is the goal, we have to make sure that we cover several bases with our workouts. We can’t just rely on performing strength sessions, or cardio sessions. We need to make sure that we perform both in a single workout if possible.

There is a way to do that, with weights-based HIIT sessions. Medium weights, long sets, short rest periods will combine to cover all of the fitness bases you need.

If you perform a circuit of exercises covering the whole body, say for example…

• Squats

• Deadlifts

• Shoulder Presses

• Pull Ups

• Push Ups

• Lunges

• Hanging Leg Raises

All you’d need is a barbell, plates and a rack. If you performed sets of 10-12 and did the workout in a circuit it would look like this…

1 set of each exercise, in that order with no rest between sets. Perform all 7 sets then rest for 2 minutes and repeat 3 times. You’d have trained your entire body within less than 30 minutes. You’d elevate your heart rate throughout and therefore burn a lot of calories as well. This cardio element would tick an extra box for you, combing strength and cardio benefits in the same workout.

You’d train all of the muscle groups in the body, using a range of different movement directions. Your intensity would be high and the time demands low.

You could effectively do this workout twice per week and benefit several different elements of your fitness.

You’d HAVE to work at high intensity…

One of the trade-offs you have to make if you don’t have much time is that you must train at a very high intensity. You can’t expect to take it easy and make significant progress on a single hour per week.

With that in mind, you need to park any ideas you have about being able to work out for an hour each week with a gentle session. If you want to make the most of your time, you just can’t expect a single gentle yoga class to do anything for you.

As we discussed earlier, you can still benefit from shorter workouts, but you have to work hard. Here’s a few examples of workouts that you could perform quickly yet still enjoy significant benefits from…

1. Hill sprints

2. A 20 minute fast run

3. High intensity full body weight training

4. Full body kettlebell circuits

5. Tabata bodyweight sessions

Use these ideas as further inspiration for short and intense workouts. We also have a battle rope workout for you to blast through. The key is to treat your workouts as a fun and varied approach. If you did the same workout every week for an hour, you’d be bored.

Embrace the change and the creativity with each new session.

Make the most of frequency, not duration

One of the key elements of this type of training is to train more frequently. You would benefit far more from 3 x 20 minute sessions, or 2 x 30 minute sessions than you would from a single one hour workout per week. This more frequent stimulation of your body wouldn’t allow your progress to reverse in the way it would if you were to only train once in a week.

By splitting your workouts into three 20 minutes, you could benefit several areas of your fitness in the different workouts. For example, your training week could look like this…

Session 1: 20 Minute Strength Training

Session 2: 20 Minute High Intensity Cardio

Session 3: Kettlebell HIIT Session

Across the three sessions you’ll have addressed a lot of training goals, you’ll have made the most of the training time and you’ll still enjoy regular, frequent workouts across the week. With enough intensity and the right kind of planning, it’s absolutely possible to maintain a great level of fitness in an hour of training time per week.

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.

The Health Benefits of Strength Training

A lot of people confuse ‘strength training’ with ‘bodybuilding’, as if the only reason to lift weights would be to get bigger muscles and stand on stage!

The reality of strength training couldn't be further from the truth. In all honesty, strength training is one of the most important and beneficial things you could ever do for your body. It’s not just about big muscles - strength training improves your cardiovascular system, your connective tissue health, your bone density, your insulin sensitivity and a whole host of other elements of health.

Put simply, strength training is any type of exercise that helps to build muscle and strength. It can be done using weights, resistance bands, or even your own body weight. Strength training has many benefits for both physical and mental health.

Here’s an article on the benefits of strength training, regardless of your goals and fitness levels…

Physical Benefits of Strength Training

• Stronger bones and muscles. Strength training can help to build stronger bones and muscles. This can help to reduce the risk of injuries, such as fractures and falls.

• Improved balance and coordination. Strength training can help to improve balance and coordination. This can be helpful for people of all ages, but it is especially important for older adults who are at risk of falls.

• Reduced risk of chronic diseases. Strength training can help to reduce the risk of chronic diseases, such as heart disease, stroke, type 2 diabetes, and some types of cancer.

• Weight loss or management. Strength training can help with weight loss or management. When you build muscle, your body burns more calories at rest. This can help you to create a calorie deficit, which is necessary for weight loss or management.

• Improved sleep quality. Strength training can help to improve sleep quality. Exercise helps to tire the body, which can make it easier to fall asleep. Additionally, exercise can help to regulate the body's natural sleep-wake cycle.

But that’s not all - there are psychological benefits to strength training as well…

Mental Benefits of Strength Training

• Reduced stress and anxiety. Strength training can help to reduce stress and anxiety. Exercise releases endorphins, which have mood-boosting effects. Additionally, strength training can help you to focus on the present moment and let go of worries.

• Improved mood and self-esteem. Strength training can help to improve mood and self-esteem. Exercise releases endorphins, which have mood-boosting effects. Additionally, strength training can help you to feel more confident and capable.

• Increased energy levels. Strength training can help to increase energy levels. Exercise helps to boost metabolism and improve circulation, which can lead to increased energy levels.

• Improved brain health. Strength training can help to improve brain health. Exercise helps to increase blood flow to the brain, which can help to improve cognitive function and memory. Additionally, exercise can help to reduce the risk of Alzheimer's disease and other forms of dementia.

How to Start Strength Training

First of all, if you are new to strength training, it is important to start slowly and gradually increase the intensity and duration of your workouts. It is also important to consult with a doctor or medical professional before starting any new exercise program if you’ve suffered from a major medical condition or injury.

We would always recommend you start strength training under the guidance of a personal trainer. At AdMac Fitness we have a range of personal trainers with different skill sets. We can aways find the perfect personal trainer for you.

If AdMac Fitness isn’t possible (because you live outside of east London, here’s a few tips…

• Start with bodyweight exercises. If you are new to strength training, start with bodyweight exercises. These are exercises that use your own body weight as resistance. Some examples of bodyweight exercises include push-ups, sit-ups, squats, and lunges.

• Gradually add weights. Once you have mastered bodyweight exercises, you can gradually add weights to your workouts. Start with light weights and gradually increase the weight as you get stronger.

• Focus on compound exercises. Compound exercises are exercises that work multiple muscle groups at the same time. These exercises are more effective for building strength and muscle than isolation exercises, which work only one muscle group at a time. Some examples of compound exercises include squats, deadlifts, bench presses, and overhead presses.

• Train all major muscle groups. To get the most out of your strength training program, be sure to train all major muscle groups. This includes the chest, back, shoulders, arms, legs, and core.

• Train 2-3 times per week. For optimal results, strength train 2-3 times per week. Each workout should last for 30-60 minutes.

• Listen to your body. It is important to listen to your body and take rest days when needed. Overtraining can lead to injuries.

Strength training is a great way to improve your physical and mental health. If you are new to strength training, start slowly and gradually increase the intensity and duration of your workouts. Over time you’ll build confidence and capability, so you’ll be able to expand what you do an how you do it!

Don’t think of strength training as being something only bodybuilders do. Strength training is important for all of us, regardless of our fitness and goals. Remember, movement is medicine.

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.

30 Minute Kettlebell Circuit

At AdMac Fitness we’re huge fans of kettlebell training. They offer a huge array of health and fitness benefits, plus they’re perfect for short workouts when you’re really busy and only have a limited window to train.

In this 30 minute kettlebell circuit were going to show you a workout that will train all of the muscles in the body, will burn lots of calories, build muscle and will include a wide variety of movement patterns. You can use this workout either as a quick blast for resistance training, or put it in after your cardio workout.

Adjust the weight of the kettlebell up or down depending on what you’d like to achieve. If you want to go for more power, use medium weights and perform the movements explosively. If you want to focus on strength, go heavy with the weights, and if calorie burn is your aim, go lighter and work with a super high intensity.

Kettlebell Circuit Workout Pattern

There are 7 exercises in the workout. You perform each of them in the following pattern…

30 seconds on, 30 seconds off x 4

This means for 30 seconds you’ll be working hard. It doesn’t matter if you’re lifting heavy, lifting for power or lifting for endurance. The difference is merely the weight you’re lifting and the speed of execution of the exercise.

Maintain excellent form throughout, work hard and experiment with the kettlebell weight until you find one that works for you. It might take you a couple of rounds to get the kettlebell weight right, but once you know your capabilities, it’s an easier process. At the end of your 30 seconds of work, you should be ready for that 30 seconds rest!

Don’t let the rest period extend beyond 30 seconds though, because otherwise you’ll ruin the timing of the whole workout structure.

Kettlebell Circuit - the Exericses

Single arm swings

The staple exercise for many people - more challenging for the core and lower back than the standard swing. Generally you want to lift a slightly lighter weight than you would for a normal swing.

Double arm swings

The standard kettlebell exercise. A perfect way to open your hips, train the posterior chain and build strength and endurance up the lower back and legs.

Kettlebell Push ups

Significantly harder than standard push ups, these guys increase the range of movement at the chest, stretch the shoulders and force the chest to work hard.

Kettlebell Rows

A horizontal pull movement to target the mind back, biceps and rear delts. Go heavy on these if you can - you want to really hit the upper body hard.

Kettlebell Sumo Deadlift High Pull

A great movement to link up the upper and lower body in a single exercise. Again, go heavy with this one - it’s a fantastic exercise to work a lot of muscle in one go.

Single arm push press (30 seconds per side - no rest)

Unilateral training (one side at a time) is a great way to build balanced strength and physical capabilities. The fact that there’s no rest here (one side rests as the other works) means the heart rate is high throughout.

Single arm suitcase deadlift

This is a great way to hit the legs, core and lower back in a single exercise. It’s a unique movement that needs concentration, but the benefits are worth 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 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.

Forearm Training: A Guide to Building Stronger Wrists and Hands

Your forearms are responsible for a lot of the work that you do in your everyday life, from lifting heavy objects to gripping a pen.

They’re also a big limiting factor in how well you can perform certain exercises. Take deadlifts, framers walks and even pull ups for example - it’s often your grip that gives way before your legs and/or back do. This limiting factor is a reason by many people struggle to progress certain exercises beyond their current capabilities.

If you want to improve your grip strength, forearm size, and overall hand strength, then you need to add forearm training to your workout routine. You’ll also improve your capacity to train the lifts relying heavily on grip.

What are the Practical Benefits of Training Your Forearms?

There are many reasons why you should train your forearms. Here are a few of the most important ones:

• Improved grip strength. A strong grip is essential for many activities, such as lifting weights, rock climbing, and playing sports.

• Increased forearm size. Forearm training can help you build bigger, stronger forearms. This can give you a more muscular and athletic appearance.

• Improved hand strength. Strong hands are important for tasks such as opening jars, carrying groceries, and typing. Day to day life is a lot easier if you don’t have to rely on others to get your jam jar open!

• Reduced risk of injury. Stronger forearms can help to reduce the risk of injuries to your wrists, hands, and elbows. Tennis elbow, golfers elbow and the like are significantly less likely.

• Improved athleticism. Lots of sports rely on good grip strength. Judo, wrestling, climbing, gymnastics, Rugby, power lifting etc. By improving your grip strength, you’ll make yourself better at any sport requiring a strong grip.

How to Train Your Forearms

There are many different exercises that you can do to train your forearms. Some of the most effective exercises include:

Wrist curls: This exercise is great for targeting the muscles in your forearm. To do a wrist curl, hold a dumbbell in each hand and curl your wrists up towards your body.

Reverse wrist curls: This exercise is similar to wrist curls, but instead of curling your wrists up, you curl them down. To do a reverse wrist curl, hold a dumbbell in each hand and curl your wrists down towards your body.

Plate pinches: This exercise is great for strengthening your grip. To do a plate pinch, hold a heavy plate between your index finger and thumb. Hold the plate for as long as you can.

Farmer's walks: This exercise is a great full-body workout that also works your forearms. To do a farmer's walk, hold a heavy object in each hand and walk for a set distance.

How Often Should You Train Your Forearms?

You should train your forearms 2-3 times per week. Each workout should last for about 15-20 minutes. As a general rule, by incorporating the exercises above in your training, plus pull ups, deadlifts, cleans, rope hangs etc, you’ll be training your forearms without realising it.

The direct forearm work is an additional bonus.

Here’s a few additional tips for training your forearms:

• Use a weight that is challenging but not too heavy. You should be able to do 10-12 repetitions of each exercise with good form.

• Focus on slow, controlled movements. This will help to target the muscles in your forearms more effectively.

• Take breaks between sets. This will allow your muscles to recover and prevent injuries.

• Be patient. It takes time to build strong forearms. Don't get discouraged if you don't see results immediately.

Forearm training is an important part of any fitness routine. By following the tips in this article, you can build stronger forearms and improve your grip strength, forearm size, and overall hand strength.

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.

3 Non-Traditional Cardio Options

Cardio is the fitness equivalent of marmite - some people love it, others hate it. If you’re in the ‘hate cardio’ camp, I might have a few non-traditional cardio options that can give you all of the benefits, but without the monotony pounding the parents or staring at the bottom of a swimming pool for hours!

Take a look at these non-traditional cardio options and add them into your workout to mix up your conditioning…

Skipping

Skipping is a great exercise for a number of reasons. It is a full-body workout that can help you burn calories, improve your coordination, balance, and agility. It’s also great at improving your cardiovascular health. It needs very basic equipment, a flat surface and a bit of space, that’s all!

Always get yourself a good quality rope - it’ll make skipping far more enjoyable!

Here are some of the benefits of skipping:

• Burns calories: Skipping is a great way to burn calories. In fact, it can burn up to 900 calories per hour when done at a very high intensity, which is more than a lot of different cardio options.

• Improves cardiovascular health: Skipping is a great way to improve your cardiovascular health. It can help to lower your blood pressure, cholesterol, and risk of heart disease.

• Improves coordination, balance, and agility: Skipping can help you improve your coordination, balance, and agility. This is because it requires you to use your body in a coordinated way to keep the rope under control.

• It’s a portable exercise: Skipping is an exercise that you can do anywhere. You don't need any special equipment, and you can do it indoors or outdoors. Great for when you don’t have the ability to leave where you are (great if the kids are in bed for example!)

If you are looking for a great way to mix up your cardiovascular training, skipping is a great option. It’s a challenging exercise that can help you burn calories, co-ordination, and improve your overall health.

Tips to improve your skipping:

• Start slowly and gradually increase the intensity and duration of your workouts.

• Use a skipping rope that is the right size for you.

• Wear comfortable shoes and clothing.

• Warm up before you start skipping and cool down afterwards.

• Listen to your body and take breaks when you need them.

With a little practice, you will be skipping like a pro in no time!

Boxing - hitting the punchbag

Hitting a punching bag is a great exercise - not only does it dramatically improve your cardiovascular health, but it can also help you relieve stress and improve your mood. There are few better ways of getting the stresses of the day out than beating up a bag that doesn’t punch back!

Here are some of the benefits of hitting a punching bag:

• Upper body cardio: Most cardio options are lower-body heavy, whereas this is one of the few where your upper body does the vast majority of the work. Perfect for the days when your legs are cooked!

• Builds strength: Hitting a punching bag can help you build strength in your arms, shoulders, back, and core. This is because it is a compound exercise that works multiple muscle groups at once.

• Improves coordination: Hitting a punching bag can help you improve your coordination by requiring you to use your body in a coordinated way to hit the bag accurately.

• Relieve stress: Hitting a punching bag can be a great way to relieve stress and tension. This is because it can be a very cathartic experience to let out your frustrations on the bag.

• Improves mood: Hitting a punching bag can also help to improve your mood by releasing endorphins, which are hormones that have mood-boosting effects.

If you are looking for a great way to improve your health and well-being, hitting a punching bag is a great option. It is a fun and challenging exercise that can provide you with a number of benefits.

Here are some tips for hitting a punching bag safely and effectively:

• Warm up before you start: Warming up will help to prevent injuries. Start with some light cardio, such as jogging or jumping jacks, and make sure you’ve warmed your shoulders and core up too.

• Use proper form: When you hit the bag, make sure to keep your core engaged and your punches tight. Avoid swinging your punches wildly, as this can increase your risk of injury. Ideally wear wrist wraps and ALWAYS wear gloves.

• Listen to your body: If you start to feel pain, stop and rest. Don't push yourself too hard, especially if you are new to punching bags. They’re a lot more tiring than you may think!

• Cool down after you finish: Cooling down will help your body to recover. Slow your heart rate with a couple of minutes gentle cardio at the end of your session. Walking is ideal.

With a little practice, you’ll develop good technique and capacity for hitting the bag well, for a long time. Making sure your technique is good is a very important aspect of punch bag use, because it makes the activity much safer and more enjoyable. It’ll also improve your efficiency, allowing you to train harder for longer.

Hill Sprints

You can file hill sprints in the same section as burpees - they’re horrible, but they do a great job when they’re used properly. They’re the epitome of simplicity. Find a hill and run up it as fast as you can, a lot of times. In doing so, you’ll torch calories, body fat and dramatically improve your cardio fitness.

Here’s a few reasons hill sprints are a great cardiovascular exercise:

• Send your heart rate up: When you sprint up a hill, your heart rate increases significantly. This is because your body needs to pump more blood to your muscles to meet the increased demand for oxygen.

• Improve your VO2 max: VO2 max is a measure of your aerobic fitness. It is the maximum amount of oxygen that your body can use during exercise. Hill sprints can help to improve your VO2 max, which can make you a better athlete.

• Burns a LOT of calories: Hill sprints are a great way to burn calories. In fact, you can burn up to twice as many calories sprinting up a hill as you would walking or jogging on a flat surface.

• Build muscle: Hill sprints can help to build muscle in your legs, glutes, and core. This is because they are a compound exercise, which means that they work multiple muscle groups at once.

• Reduce your risk of injury: Hill sprints can help to reduce your risk of injury by strengthening your muscles and ligaments. This is because they are a high-intensity exercise but it doesn’t last long, reducing the impact on your body.

If you are looking for a great cardiovascular exercise that can help you burn calories, build muscle, and reduce your risk of injury, then hill sprints are a great option. They’ll not only improve your cardio capacity, they’ll also make you a better, fitter athlete.

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.

Summer Training Considerations - A Few Tips to Help Your Outdoor Training

Summer is a great time to get outside to mix your training up. The weather is warm, the days are long, and there are plenty of opportunities to be active in ways you wouldn’t normally. However, there are a few things to keep in mind when training in the summer.

At AdMac Fitness we delivered personal training sessions outside for months during the pandemic, so we’ve learned a few things about summer training considerations!

Here’s a few tips to help your outdoor training be as successful as possible…

Remember Heat and Hydration

One of the biggest challenges of summer training is the heat. When it's hot outside, it's important to stay hydrated and cool. Drink plenty of water before, during, and after your workout.

When it comes to hydration, it’s not simply a case of drinking more water - whilst volume of liquid is important, the type of liquid is important too. There’s evidence from a study by Millard-Stafford et al in their 2021 study titled ‘The Beverage Hydration Index: Influence of Electrolytes, Carbohydrate and Protein’ that shows…

‘Electrolyte content appears to make the largest contribution in hydration properties of beverages for young adults when consumed at rest.’

Clothing considerations are important

It goes without saying that you want to avoid layers and wearing too much in order to manage your temperature. You may also want to wear loose-fitting clothing that will help you stay cool.

Beyond that, shorts, t-shirts and cooling fabrics have been shown to help. The weight of the clothing makes a difference too, so steer clear of the heavier, thicker jackets and trousers. Instead look for lighter materials and ideally, shorts and t-shirt/vests for training.

Sun Protection

Another important consideration is sun protection. When you're working out outside, you're exposed to the sun's harmful rays. Be sure to wear sunscreen with an SPF of 30 or higher, and reapply every two hours. You may also want to wear a hat and sunglasses.

Consider the impact that sweating has as well - you’ll need to re-apply the suncream more frequently if you’re sweating heavily or are in and out of water, for example in a triathlon style event.

Nutrition points

Your nutritional needs will change when training outside. First of all you’ll likely be sweating more than usual in the sunshine, so you’ll need to replace those salts. You can do this easily by slightly increasing your salt intake, especially during and after a workout.

If you’re on a long run or bike ride for example, as well as an energy gel, a small bag of salted nuts or even crisps can help you replace the salts lost through sweating.

Take steps to cool down quickly after training

When you’ve been outside in the heat, it can take longer for your body to return to a normal temperature. There are ways you can speed this process though, so they’re worth considering…

1. Take a cool shower as soon as possible after your training in the heat

2. Make sure you have a cold drink handy at the end of your session

3. Get back into the shade as soon as you can after the session

4. See if you can get into an air-conditioned room to cool you down

5. Take a cooling dip if it’s possible - a swimming pool, the sea (if you’re lucky enough to train by the sea) or any clean, cool water.

By following these tips, you can make sure that your summer fitness training is safe and effective. These are all tried and tested approaches that the AdMac Fitness team learned over delivering personal training sessions to people outside during the lockdown.

Here are a few additional tips for summer fitness training:

• Set realistic goals. Don't try to do too much too soon. Start with a few short workouts each week and gradually increase the intensity and duration of your workouts as you get fitter.

• Work with a personal trainer. Having someone to guide your workout with can help you stay motivated and on track.

• Vary your workouts. Don't do the same workout every day. Mix it up by trying different types of exercises, such as running, swimming, biking, and strength training.

• Listen to your body. If you're feeling pain, take a break. Don't push yourself too hard.

With a little planning and effort, you can make the most of your summer fitness training and reach 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 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.

Should You Wear a Lifting Belt in the Gym?

If you walk into a commercial gym, one of the things you’re likely to see is someone wearing a lifting belt, usually to perform an exercise like a bicep curl… They don’t need to be wearing it for that.

So that begs the question… what should you wear a lifting belt for? Do you even need one at all?

Here’s the answer…

To begin with, whether or not you should wear a lifting belt is a personal decision, but there are circumstances when they’re appropriate to use. A lifting belt does offer credible support to the lower back, but it shouldn’t be relied upon for all workouts and exercises.

There are pros and cons to both wearing and not wearing a belt, depending on the circumstances…

Pros of wearing a lifting belt:

• Increased stability and support for the spine: Wearing a weightlifting belt provides increased stability and support for the spine by placing additional tension around the abdominal and lower back muscles. This can help to prevent injuries.

• Increased lifting capacity: A study published in the Journal of Strength and Conditioning Research found that lifters who wore a belt were able to lift more weight than those who did not wear a belt.

• Improved lifting form: Wearing a belt can help to improve lifting form by providing a sense of stability and support. This can help to prevent injuries and make it easier to lift heavy weights.

Cons of wearing a lifting belt:

• Can be uncomfortable: Some people find that lifting belts are uncomfortable to wear. This is especially true if the belt is too tight or if it is not the right size.

• Can create a false sense of security: If you rely too much on a belt, you may not develop the strength and stability in your core that you need to lift heavy weights safely.

• Can inhibit natural movement: A belt can restrict natural movement, which can make it more difficult to perform certain exercises.

Ultimately, the decision of whether or not to wear a lifting belt is up to you. If you are unsure, it is best to consult with a qualified personal trainer or strength coach, who can look at your form, the issues you are suffering from and whether you even need a belt in the first place.

If you are considering a belt because of injury or pain, it might be that you need to improve your core strength and stability rather than rely on a belt.

Here are some additional things to consider when deciding whether or not to wear a lifting belt:

• Your experience level: If you are a beginner, you may want to avoid wearing a belt until you have developed a stronger core.

• The type of exercise you are doing: Not all exercises require a belt. For example, belts are not typically used for exercises such as curls and triceps extensions.

• Your individual needs: Some people find that they need to wear a belt for certain exercises, such as squats and deadlifts. Others find that they do not need a belt at all.

• The weight you are lifting: Most experienced lifters will only wear a lifting belt when they are lifting weights close to their maximum capacity. A belt will only be worn when lifting over 90% of 1 rep max.

If you do decide to wear a belt, it is important to make sure that it is the right size and that it is worn properly. A belt that is too tight or too loose can be uncomfortable and can even be dangerous.

Here are some tips for wearing a lifting belt properly:

• The belt should be snug but not too tight: You should be able to breathe comfortably and you should not feel any pain. You ‘fill’ the belt by taking in a big breath to your belly.

• The belt should be centered across your lower back. It should not be too high or too low - it is there to provide to support to the abdominal and lower back. It’s not to be worn like a trouser belt.

• The belt should be buckled in the front. This will help to prevent it from riding up during your workout.

The different types of lifting belt…

There are powerlifting belts (like the SBD one below). They are thicker front to back and generally a consistent shape the entire way around. They are stiffer, offer a rigid support and take a long time to break in.

A weightlifting belt (like in the picture of the man squatting) are wider in the lower back and thinner in the middle. They’re designed to provide support without compromising movement as much. These are often the better design for most people who follow a general training programme.

As a rule, only use a weightlifting belts for your very heavy squats, deadlifts, weightlifting movements (cleans, jerks and snatches), or heavy overhead work. For everything else, rely on building the core strength to deal with the movements you’ll be performing.

By following these tips, you can safely and effectively use a lifting belt to improve your lifting performance and reduce your risk of injury.

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

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

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

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

Our locations are…

AdMac Fitness 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.

How to Pick the Right Footwear for Gym Workouts

If you’re new to exercise, one of the questions you might have is what footwear do you need for gym workouts? Will normal trainers do? Do you need special workout shoes?

There are all kinds of shoes you can wear for exercise, and like any other sport, there’s a shoes designed for it. The problem with ‘exercise’ as an umbrella term is that it doesn’t tell you anything. Are you weightlifting? Running? Using resistance machines? Doing yoga? Or mixture of all?!

Here’s a basic overview guide for picking the right footwear for gym workouts…

1. Consider the type of exercise you will be doing. If you will be doing mostly cardio, you will need a shoe with good cushioning. If you will be doing mostly strength training, you will need a shoe with good support.

2. Consider your foot type. If you have flat feet, you will need a shoe with good arch support. If you have high arches, you will need a shoe with good flexibility.

3. Try on shoes at the end of the day. Your feet swell throughout the day, so it is important to try on shoes when they are at their largest.

4. Walk around in the shoes for a few minutes. Make sure they are comfortable and that they provide the support you need.

Different types of workouts shoes

Not all training shoes are designed for the same purpose. With such a wide range of shoes for different types of exercise, we need to look in greater detail at the different shoes, how they’re constructed and what they can do for you…

• Running shoes: Running shoes are designed for high-impact running and jogging. They have good cushioning to absorb shock and protect your joints. They tend to be lightweight, flexible and soft. They’re not ideal for lifting weights in, but they’re great for high impact activities and classes.

• Cross-training shoes: Cross-training shoes are designed for a variety of activities, including running, jumping, and lifting weights. They have good support and decent flexibility to help you perform a variety of exercises. They’re designed as a hybrid of running shoes and weightlifting shoes, so have some qualities of both. They have a slight heel, a stiffer sole and strong uppers. They’re ideal for general fitness work.

• Weightlifting shoes: Weightlifting shoes are designed for heavy lifting. They have a raised heel to help you squat deeper and lift more weight. The raised heel allows you to achieve greater squat depth, and better upper body positioning in a deep squat. They are stiff, have a perfectly flat sole and a secure upper. Great for lifting, dreadful for running and bouncing around in.

• Yoga shoes: Yoga shoes are designed for low-impact activities like yoga and Pilates. They have a flexible sole to allow you to move freely. They offer very little support and are good for nothing other than yoga!

• Minimalist shoes: These are good for general exercise, but take a lot of getting used to - especially for activities such as running. I wouldn’t wear them for weightlifting (the sport version, not weight training), but as a general exercise shoe, they have their place.

These shoes below are an example of cross-training shoes. They are suitable for running and lifting, without being specifically designed for either. They’re the best option for most people looking for a good all-round training shoe for gym workouts.

Use this guide to help you pick the right footwear for gym workouts and you won’t go wrong! Just make sure that no matter what type of gym shoe you choose, it is comfortable and provides the support you need. Wearing the right shoes can help you avoid injuries and improve your performance in the gym no end.

AdMac Fitness Personal Training - Available in Bow and South Woodford

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.

Gripping the Barbell - Using Different Grips for Different Training Effects

One of the big points of training that is often overlooked is how you hold the bar. The grip you take when grabbing the barbell can have a large impact on the effect of the exercise. Whether you use an underhand grip, overhand grip, mixed grip, hook grip, neutral grip etc, you change the training effect of the exercise and the muscle activation.

Research by Starr et al in 2014 titled Effects of hand-grip during the inverted row with and without a suspension device: An electromyographical investigation concluded that…

‘The results indicate that significant differences exist in muscular activity during hand-grip variations…’

This is one of many studies show that something as simple as a hand grip adjustment will have a large impact on how their exercise performs for the person doing the training.

So what are the different types of grip used in weight training?

Here’s an overview of the basic grip types…

• Pronated grip (also known as overhand grip): The palms are facing down and the knuckles are up. This is the most common grip used in weight training, as it allows for the most weight to be lifted with exercises such as the bench press.

• Supinated grip (also known as underhand grip): The palms are facing up and the knuckles are down. This grip is not as strong as the pronated grip, but it can be used to target the biceps muscles more effectively, especially with chin ups and rows.

• Neutral grip (also known as hammer grip): The palms are facing each other. This grip is often used for exercises that target the forearms, such as dumbbell rows and hammer curls. It’s a useful grip for variation and elbow health.

In addition to these three main grips, there are a number of variations that can be used to improve grip strength or target specific muscle groups. Some of these variations include:

• Hook grip : The thumb is wrapped around the bar from the same side as the other fingers. This grip can be used to lift heavier weights, but it can also be painful (which is why some weightlifters wear tape). It takes some getting used to, but it’s the best grip for weightlifting.

• Mixed grip : One hand is pronated and the other hand is supinated. This grip can also be used to lift heavier weights, and it can help to prevent the bar from rolling out of the hands. It’s commonly used with a deadlift and provides a strong attachment with the barbell.

• Thumbless grip : The thumb is not wrapped around the bar. This grip can be used to target the biceps muscles more effectively, but it can also be dangerous, as it increases the risk of the bar slipping out of the hands. It’s helpful for building forearm strength.

The best grip for you will depend on the exercise you are performing and your individual goals. If you are new to weight training, it is a good idea to start with the pronated grip and gradually work your way up to other grips as your grip strength improves.

Grip width - what does that do?

Just like with hand orientation, the width of the grip you have can play a large role in impacting the muscle recruitment during an exercise.

In 2021 a team of Norwegian researchers completed a study titled The Effect of Grip Width on Muscle Strength and Electromyographic Activity in Bench Press among Novice- and Resistance-Trained Men, and they found the results were dramatic. They concluded…

Grip widths affect both 6 rep max loads and triceps brachii, biceps brachii, and anterior deltoid activity especially between wide and narrow grip widths.

You’ll see similar results impacting row variations, pull variations, arm exercises and the like. This means that the grip width isn’t just a matter of personal preference - it has a large impact on how the exercise trains the body, builds strength and the muscles recruited. This is the case independently of the type of grip used.

When you know this, you can use the information to your advantage, performing exercise in a range of different ways and enjoying different benefits as a result.

Let 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.

Avoiding Back, Shoulder and Neck Injuries When Working From Home

Since working from home became more popular, there has been a sudden increase in workplace injury. According to the Office for National Statistics, the figures are up by around half a million. There are various reasons for this, but the good news is that with a few simple tweaks to your daily routine, you don’t need to be one of them!

We’ll start with base principles - movement is medicine. Most of the issues suffered by desk-based workers are due to poor posture and a lack of movement. These two are easily correctable. Training helps to build stronger muscles and better alignment, but working from home isn’t a strength issue - it’s an awareness issue.

You have to be aware of how you’re sitting, what your desk space looks like and how you’re set up to work. What do your working habits look like, and how can you improve them?

In this blog post we’re going to share a few tips on avoiding back, shoulder and neck injuries whilst working from home…

Postural issues

Working from home contains some potential risks, such as injuries caused by poor posture. Here are some tips on how to prevent injuries when working from home…

• Set up a dedicated workspace. This will help you to stay focused and productive, and it will also help to prevent injuries. Your workspace should be in a well-lit area, and it should be free of clutter. You should also have a comfortable chair and a desk that is the right height for you.

• Take breaks throughout the day. Get up and move around every 20-30 minutes to avoid muscle fatigue and stiffness. You can also use this time to stretch or walk around.

• Use proper ergonomics. This means using your body in a way that minimises stress and strain on your muscles and joints. When sitting at your desk, make sure that your feet are flat on the floor and that your knees are bent at a 90-degree angle. Your elbows should be bent at a 90-degree angle as well, and your wrists should be straight. You may need to adjust your chair or desk height to achieve this position.

• Be aware of your surroundings. When working from home, it can be easy to get distracted. Make sure that you are aware of your surroundings and that you are not working in an area where you could trip or fall. If you have children or pets, make sure that they know not to disturb you while you are working.

• Take care of yourself. Get enough sleep, eat healthy foods, and exercise regularly. These things will help to keep you healthy and reduce your risk of injury.

Habits are important too…

Poor posture isn’t your only risk factor either. How you work is important as well. Your lack of movement throughout the day can be a large determining factor in your healthy your working day is. Here are some additional tips to help you prevent injuries when working from home…

• Stand (or better still, walk) whilst taking calls. If you can do this, you add extra steps, movement and postural change into your day.

• Use a standing desk. Standing desks can help to improve your circulation and reduce back pain.

• Take a walk during your lunch break. Getting some fresh air and exercise can help to reduce stress and improve your overall health.

• Make sure your workspace is well-ventilated. Poor ventilation can lead to headaches and fatigue.

• Keep your workspace clean and organized. Clutter can be a tripping hazard and can also lead to stress.

• Take breaks when you need them. Don't try to work for hours on end without taking a break. Get up and move around every 20-30 minutes to avoid muscle fatigue and stiffness.

• Listen to your body. If you're feeling pain, stop what you're doing and take a break. Don't push yourself too hard.

• Exercise before or after work. Training before work helps to mobilise the body and improve joint health and fitness. Training after work can help offset the effects of being so stationary all day.

Working from home needn’t be a certain path to back, neck and shoulder injuries - you just have to be sensible and get plenty of movement and posture correction in. By following these tips, you can help to prevent injuries and stay healthy while working from home.

AdMac Fitness can help…

If you’re suffering with injuries because of a lack of movement, poor posture and general bad health habits, it’s time to invest in the coaching services of AdMac Fitness. Our personal trainers are experts in training, exercise and healthy habit management.

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.

Vegetarian Protein Sources

Protein is an essential macronutrient for everyone, but it's especially important for vegetarians and vegans to pay attention to their protein intake. That's because protein is more difficult to consume in adequate quantities from plant-based sources.

In this blog post we’re going to look at vegetarian protein sources, and give you a few tips on how to consume enough protein as a vegetarian…

Protein is involved in a wide range of bodily functions, including building and maintaining muscle mass, repairing tissue damage, and producing enzymes and hormones. It’s a back-up energy source in times of scarcity, so it’s really important for active populations.

For an idea of how much protein you need, based on your circumstances you can see a protein intake guide here. Some people may need more protein, while others may need less. If you're a vegetarian or vegan, it's a good idea to talk to your doctor or a registered dietitian to determine how much protein you need.

Vegetarian Protein Sources

There are many different ways to get protein on a vegetarian diet. Some good sources of protein include:

• Cottage cheese

• Yogurt

• Beans

• Lentils

• Tofu

• Tempeh

• Edamame

• Quinoa

• Nuts

• Seeds

• Yogurt

• Eggs

• Milk

These foods are all high in protein and can be easily incorporated into a variety of meals and snacks. For example, you could have a bean burrito for lunch, a tofu stir-fry for dinner, or a bowl of oatmeal with nuts and seeds for breakfast.

You can also supplement with protein powders and BCAA powders if you are struggling to hit your goals. If you are vegan, make sure you are opting for a vegan friendly protein powder. There are plenty of pea proteins on the market to cater for vegans.

For a guide on how much protein you can find in various vegetarian sources per 100g, take a look at this page.

Tips for Getting Enough Protein on a Vegetarian Diet

If you're concerned about getting enough protein on a vegetarian diet, here are a few tips:

• Make sure to include protein-rich foods at every meal - a spread of protein throughout the day helps to maximise muscle synthesis.

• Choose a variety of protein sources throughout the day - this keeps dietary interest high. You don’t want to be bored eating the same thing all of the time!

• Combine protein sources at meals and snacks. For example, you could have a peanut butter and banana sandwich for lunch or a chickpea salad wrap for dinner.

• Add protein powder to smoothies, oatmeal, or yogurt. This adds a protein boost without a huge extra calorie burden.

• Snack on nuts, seeds, or trail mix. Making your snack high protein reduces the pressure on you to consume more protein throughout the day.

By following these tips, you can easily get enough protein on a vegetarian diet - even if your protein requirements are higher because you are performing regular strength training. Just make sure you keep your protein intake high on your list of priorities - it’s very important nutritionally, and easy to under-consume if you’re a vegetarian.

Here are some additional tips for getting enough protein on a vegetarian diet:

• Cook with beans, lentils, tofu, tempeh, edamame, quinoa, nuts, and seeds.

• Eat eggs and dairy products daily.

• Use a diet tracker app so you know how much protein you’re consuming daily

AdMac Fitness Personal Training - Available in Bow and South Woodford

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.

Why You Should Hire a Personal Trainer Before the Summer

The summer is a time for fun, relaxation, and spending time with loved ones. For many people, it can also be a time of stress and anxiety, as we try to fit into our swimsuits and look our best. If you're looking to get in shape for the summer, hiring a personal trainer is a great option.

Our team of personal trainers at AdMac Fitness can help you reach your fitness goals in a safe and effective way. They can create a personalised workout plan that is tailored to your individual needs and fitness level. They can also provide you with motivation and support, which can be essential for sticking to your fitness goals.

In addition to helping you reach your fitness goals, personal trainers can also help you improve your overall health. We can teach you about proper nutrition and help you make healthy, long lasting lifestyle changes. Our personal trainers can also help you identify and address any underlying health conditions that may be affecting your fitness.

The other benefit of personal training is that it can help you reach your fitness goals faster and more effectively than you could on your own. No more wasted time, effort and energy trying in vain to find an approach that works.

Here are some of the clarified benefits of hiring a personal trainer:

• Speed - Personal trainers can help you reach your fitness goals faster. They have the knowledge and experience to create a personalized workout plan that is tailored to your individual needs and fitness level. They can also provide you with motivation and support, which can be essential for sticking to your fitness goals.

• Overall health - Personal trainers aren’t just about fitness, they can help you improve your general health. They can teach you about proper nutrition and help you make healthy lifestyle changes. They can also help you identify and address any underlying health conditions that may be affecting your fitness.

• Motivation boost - our personal trainers can help you stay motivated. It can be difficult to stay motivated to work out on your own, especially when you don't see results immediately. Personal trainers can help you stay motivated by providing you with support and accountability.

• Workout safety - Personal trainers can help you avoid injuries. Personal trainers have the knowledge and experience to help you avoid injuries. They can teach you proper form and technique, and they can spot you during your workouts.

If you're thinking about hiring a personal trainer, here are a few things to keep in mind:

• Do your research. There are a lot of personal trainers out there, so it's important to do your research and find one who is a good fit for you. Ask for recommendations from friends or family, and read online reviews.

• Be clear about your goals. When you're interviewing personal trainers, be clear about your fitness goals. What do you want to achieve? How often do you want to work out? What are your budget and availability?

• Make sure you're comfortable with the trainer. It's important to feel comfortable with your personal trainer. You should be able to trust them and feel like they have your best interests at heart.

Hiring a personal trainer can be a great way to reach your fitness goals and improve your overall health. If you're serious about getting in shape for the summer, I encourage you to consider hiring a personal trainer.

Here are some additional tips for getting the most out of your personal training sessions:

• Be prepared. Come to your sessions dressed and ready to work out. Bring a water bottle and a towel.

• Listen to your trainer. Follow their instructions and don't be afraid to ask questions.

• Push yourself. Don't be afraid to challenge yourself during your workouts.

• Track your progress. Keep track of your workouts and your results so you can see how far you've come.

With a little effort and a lot of help from the AdMac Fitness personal trainers, you can get in great shape and enjoy the summer to the fullest!

AdMac Fitness Personal Training - Available in Bow and South Woodford

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: 153-159 Bow Rd, London E3 2SE.

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

How to Exercise When You Have No Motivation - 5 Tips

Here at AdMac Fitness, we know that for a lot of people, the desire to exercise doesn’t come naturally. Not everyone wakes up full of enthusiasm to get out there and train. Despite that, exercise is still an important thing to do.

It’s a bit like with food… we’d all probably rather eat cake and look and feel fantastic, but sometimes it’s a case of doing what you have to, rather than what you want to.

To help you combat this, we’re going to share 5 tips that’ll help you to exercise when you have no motivation. As personal trainers, we’re experts in helping people who dread exercise get into healthy habits. Here are some great tips that are actionable and effective, helping you to exercise when you have no motivation…

Hire a Personal Trainer

Now you’d be forgiven for thinking ‘of course they’re going to say that - they’re a personal training company!’, but it’s true.

A personal trainer is a great idea for someone who lacks the motivation to exercise. Here’s a few reasons why…

1. You’ve made it an appointment. When you commit something to your diary, you’re more likely to stick to it. If you rely on getting yourself to the gym, there’s a good chance you’ll stay anchored to the sofa!

2. Money is a motivator! When you’ve paid for the session, you’ll want to make sure you get the most from it, so you’ll work harder. When you work harder, you see better results and the motivation becomes self-fulfilling!

3. Accountability and motivation is outsourced. When you hire a personal trainer, you’ve got someone in your corner who is trying to help you. You’ve outsourced motivation and you’ve got someone you’re now accountable to. That’s a powerful combination for getting you to the gym!

Train with a friend

Another powerful way to get you active is to train with a friend. Importantly, make it a friend who is active, ideally. That way you’re not like to skip exercise and head to the pub instead!

When you train with a friend you’re ticking a few boxes…

• You’re exercising - great for your physical and mental health

• You get to tick a social box - hanging out with a friend

• You help to motivate each other

• You have accountability - won’t want to let a friend down

• You’ll find a mutual interest that deepens social relationships

By training with a friend you’re not just relying on someone else to help maintain your motivation, you’re doing everything in the list above. You’ll push each other, encourage each other and enjoy working out making yourselves fitter, healthier and happier.

Start small

There’s a seeming obsession with exercise being a brutally intensive event that takes hours and hours of your time. That needn’t be the case at all.

In fact, if you’re brand new to this, throwing yourself into a massive workout programme would be stupid. You’d be more likely to injure yourself, place too many demands on your body and ultimately, be really overwhelmed at the amount of exercise you’re forcing yourself to do.

Our advice in this case is to start small.

Maybe one personal training session per week, an exercise class and a regular walk. If that’s too much, scale it back to some simple home workouts, a couple of walks per week and some better food choices.

Basically, start where you are. Build up from there.

Pick something you love

When you can make exercise ‘accidental’, you’re onto a winner. Some people love to dance, others love to play football, some of us love to hike in the hills. Your thing might be swimming, or yoga. It doesn’t matter what activity you like to do.

Just get out there and do it.

You don’t need to be restricted by thinking all activity needs to be gym based. Instead, take the activity you love to do and do it regularly. If your reason for not exercising is because you don’t like the gym, there’s a million other options out there. Just get out and so something.

Don’t overthink exercise

If you’re new to health and fitness, you could easily be led down a confusing path… every workout claims to be the best for X,Y or Z goal. Each week a fitness magazine tells you that you need to do something new to get yourself fit and healthy.

The reality is, you don’t need to overthink exercise. Unless you’re training for a specific goal, just get yourself moving. Pick up heavy things (safely) regularly. Walk, run, swim or cycle fairly often. get up hills, in the fresh air, eat good quality protein and plenty of fruit and vegetables.

Drink plenty of water, keep booze and caffeine consumption to an appropriate level and get plenty of sleep! That sums it up in many cases.

Hire a personal trainer if you don’t know exercise technique, or you have a particular goal you want to achieve. A personal trainer is the fastest and safest way to achieve a long-lasting, genuine change in your health and fitness. It’s also a team mate and a partner with a vested interest in helping you to achieve your health and fitness goals!

So if you’re struggling to get started, follow this advice on how to exercise when you have no motivation!

AdMac Fitness Personal Training - Available in Bow and South Woodford

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.

Make Calf Injuries a Thing of the Past - 3 Calf Injury Prevention Tips

If you’re a regular runner, or you play a sport that involves a lot of running such as football, rugby, hockey, netball etc, there’s a decent chance that you’ll have suffered a calf injury in the past. They’re common, but the good news is that they’re generally easy to repair and don’t keep you out for too long.

An even better approach is to prevent them before they become an issue in the first place. So the purpose of our blog today is to give you five basic, actionable tips to make calf injuries a thing of the past.

Follow these tips for calf injury prevention!

Calf muscle anatomy

Without going into super detail about the calf muscle anatomy, we’ll give a quick overview so you can understand the different structures we’re dealing with. We’re not going to involved Achilles issues here - we’re sticking to muscle injuries only.

The calf is actually two muscles, the gastrocnemius and the soleus. Often the two are confused when it comes to injuries, but there’s a quick way to tell them apart.

If you’ve strained your soleus, you’ll only be able to feel it when you stretch your calf muscles with a bent knee. So if you bend your leg, then perform a calf stretch and you feel discomfort, you’ve injured your soleus. If you can feel discomfort in the calf when it is stretched with a straight leg, it’s the gastrocnemius.

There are several reasons why the calf muscles can become injured, and all of the usual suspects are to blame… over training, lack of stretching, unsuitable footwear, lack of strength training etc. By addressing these issues, you can reduce your frequency of calf injuries significantly.

Here’s a few simple tips…

Tip #1 - Train the muscles properly

Stronger muscles are more resistant to injury than weaker muscles. There’s no surprise there, so you might be wondering why this is so important, if it’s so obvious?

The answer is because not many people train their calf muscles directly, but even fewer train them properly.

When you train your calf muscles, you need to ensure you perform exercises with both a straight leg and a bent leg to hit the gastrocnemius and the soleus. You also have to lift through a wider range of reps, so you’ll perform some high rep, low weight exercises and some low rep, high weight exercises.

This ticks all boxes and ensures you train both muscles properly. Here’s a couple of exercises I recommend…

#Tip 2 - Stretch your muscles properly

Muscles can get tight and short for various reasons. A heavy training schedule, footwear (people who wear heels all day often have very tight calf muscles), lots of time spent on their feet etc. They all add up, so in order to prevent this from becoming an issue, you need to stretch effectively.

If you were to run 10km, you’d be taking between 6,000 and 8,000 steps depending on your stride length. This means per 10km run you’ll be using each of your calf muscles 3,000 - 4,000 times each. This doesn’t include the steps you’ve accumulated throughout the day generally either.

The point is, they’ll be doing a lot of work, so they’ll need a lot of stretching. Here’s a couple of good ones…

Tip #3 - Warm up your calf muscles properly in the cold

In the cold weather your risk of muscle tissue damage increases significantly. The solution to this problem is to spend enough time warming up, or wearing appropriate clothing when you’re playing a sport or running outside.

The cold weather restricts blood flow, which in turn limits tissue elasticity. This is the root cause of the tissue damage risk. If you go straight from the cold weather to high intensity exercise, the risk is significant, but the good news is that it’s easily avoidable.

Start any activity with aa gentle ‘loosener’ - 5 minutes or so of very low intensity cardio, before stepping it up and doing more activity-specific work. This is dependent on the demands of the activity you’re about to perform. For example, if you’re about to perform a sport where jumping is going to be required, start with low level jumps.

If you’ll need to sprint, gradually build up your speed with short duration sprints of increasing distance and speed. This progressive form of training will reduce your risk of injury and improve your performance in the activity you’re about to perform.

Follow these calf injury prevention tips, and you’ll make calf injuries a thing of the past.

AdMac Fitness Personal Training - Available in Bow and South Woodford

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.

How to Pick Your Personal Trainer

When you’re looking for help and support with your health and fitness journey, the best place to start is with a great personal trainer. Having someone in your corner who is experienced, knows the subject and can guide you well is a huge asset. It removes the trial and error, worry and confusion about the whole process, and gets you on the right track from the start.

The problem is finding a good personal trainer. There’s no shortage of gyms and personal trainers out there, so how do you know if a personal trainer is a good one?

Worry not, here’s our guide to finding a good personal trainer. It’ll help you evaluate them and whether you think they’d be a good fit for you…

Check their online presence

One of the first ways to evaluate a personal trainer is with their online presence. See their website - is it informative? Does it look professional? Does it inspire confidence? You can tell a lot by a business by how they present their message online.

Then take a look at their social media. Is it updated regularly? What are the posting? Who are they working with? People like you, with similar levels of experience? That’s a big plus - they’ll be experienced with people who are looking to achieve the same thing as you.

If they’re not posting about clients, are the images simply a self-indulgent diary of them with no shirt on, or performing exercises to show off? If so, steer clear. There’s nothing wrong with filming yourself performing exercises, but when it’s self-indulgent and their only content, that’s a red flag!

Look for a clean, professional website and social media presence.

Ask where they work from?

Your training environment has to be right for you, otherwise you won’t get the most from your experience. If the thought of going to a big commercial gym terrifies you, then you’d be better off working with someone in a private personal training studio, like the AdMac Fitness personal trainers. We offer both a multi-user personal training studio and a totally private personal training studio.

If you have a specialist requirement, or have a very specific goal (want to learn olympic weightlifting for example), they’ll have to have access to specific equipment, so that will determine where you can work from.

Location is a big deal, because if working with your personal trainer involves a long journey across town, you’re just not going to be able to do it. Pick a convenient location, whether that be close to home, work or is a manageable commute away.

Ask for their successes

Can the personal trainer provide evidence of success stories they’ve had from clients? These might not necessarily be dramatic weight loss (not everyone wants to lose weight), but they could be improved strength, muscle mass, fitness improvements, mental health etc.

Decide what success would look like for you, and see if they’ve helped other people achieve similar things. If they haven’t, that needn’t be a deal breaker - they might have worked with a different type of clientele, but it’s a definite plus point. The ability to help people improve their health and fitness is the number one attribute on the PT’s job description, so you’d want to ensure they could do it!

Check out some of the AdMac Fitness personal training success stories…

There’s plenty more where they came from as well… SUCCESS STORIES!

Ask for their credentials

Whilst there’s no substitute for experience and ‘in the trenches proficiency’, you also need to have plenty of theoretical knowledge to back it up. For this reason, I’d always want to see evidence of qualifications. You want to see at least a level 3 qualification in personal training, plus ideally some additional qualifications to ensure they’re staying current in the industry.

If a personal trainer is reluctant to show your their qualifications, that’s a big red flag. Ignore their success stories at this point, because you could fake those to a degree. If they aren’t qualified, they won’t be insured and that’s a bigger issue.

Arrange a meeting with the personal trainer first

Personal training isn’t just counting reps for someone, it's guiding them thorough safe and effective exercise. It’s a relationship between the personal trainer and the client, helping them to grow together successfully. Treat it like a long term relationship, start with a date!

Ask to meet them for a consultation (you’ll have to pay for their time), and go through your needs, your wants, your goals, your concerns etc. Ask can you see where they work, so you’ll also get to know the environment you’ll be training in. You’ll see the kit, the set up and you’ll get a feeling for how the place operates. Are the people in there working well? Are they happy? Is it a good environment for you?

How you feel about the personal trainer and their working environment will tell you everything you need to know. You’ll get a feeling about whether or not you could work with them. Trust your gut here.

AdMac Fitness Personal Training - Available in Bow and South Woodford

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.

Healthier Shoulders in 10 Minutes Per Week

The shoulder is the most complex joint in the human body. It’s also got the greatest range of movement. Those two elements means that if you don’t train with care an attention, you can cause some damage to your shoulder joint and suffer an injury.

When the topic has been investigated, the size of the problem as been revealed. A review of research published in 2010 by Kolber et al concluded that…

‘The results of the review indicated that up to 36% of documented resistance training related injuries and disorders occur at the shoulder complex. Trends that increased the likelihood of injury were identified and inclusive of intrinsic risk factors such as joint and muscle imbalances…’

This shows that nearly 40% of gym injuries involve the shoulder joint. More to the point, they’re the result of muscle imbalances. The good news is that these are absolutely correctable, as long as you train your shoulders effectively, and make sure your programming is balanced.

In this article we’ll run through exercise to help build healthier, stronger and injury free shoulders.

Healthier shoulders - where to start?

We know that all things being equal, stronger muscles and connective tissues are more resistant to injury than weaker tissues. The same goes for the shoulder joint.

In a 2014 study by H Østerås et al, they researched the effects of strength training on preventing shoulder injuries. The study involved two groups - one who strength trained and one who didn’t. They then looked at pain scores, injury frequency etc.

Their investigation concluded that…

‘…in the exercise group, the prevalence of players with shoulder pain decreased from 34 to 11%, while the control (non-strength training) group increased the prevalence from 23 to 36%. The exercise group increased the shoulder-muscle strength significantly, compared to the control group.’

So we know that strength training helps to improve the condition of the shoulders. It’s important to note that this is only the case if the shoulder training is done properly, and targets the right muscles. If you get it wrong, it will only make the problem worse.

Enter, prehab…

Prehab, or ‘prehabilitation’ are exercises that help to prevent problems before they become bigger, leading to injuries.

Shoulder prehab should be done 2-3 times per week, because life conspires against shoulder health. Poor posture, desk work, driving, eating position, TV, poor exercise selection etc… all of them are responsible for helping to degrade shoulder condition.

Muscle tightness across the chest, a lack of flexibility in the thoracic spine and lack of strength in the upper back and back of the shoulders are some of the root causes of the issues.

The exercises we’ll share in this list are designed to help combat these.

Healthier shoulders in 10 minutes per week - the exercises

Here’s a selection of movements you can do in order to build stronger, healthier shoulders. Collectively, I suggest you do these 3 times per week, before you start doing your heavier strength training.

YWT’s…

These are a physio’s favourite! They require no (or very light) weights, and slow, deliberate movement. When they’re properly executed they train all of the muscles responsible for healthy and stable shoulders.

After 2 weeks of doing these without weights, progress to doing them with light dumbbells, adding weight when appropriate.

Deficit push ups…

The deficit push ups are a great way to stretch the chest and front of the shoulders. The greater the deficit, the better and deeper the stretch. These are much tougher than normal push ups, so don’t be surprised if you find you can’t do as many.

Start with a small deficit, then add to it as you get stronger and more flexible.

Passive hangs…

The passive hang is a great stretch for the lats and shoulders. Simply hanging from a bar, relaxing through your upper back allows the thoracic spine to open up, tight muscles to stretch out and the whole upper body to relax into the pose.

It’s not an easy hang, depending on your body weight. Aim for a collective 1 minute of hanging.

Add these into your workouts 3 times per week and you’ll really help your shoulder health. Combine them reducing the amount of overhead and horizontal pressing you do. For every set of a pressing exercise you do, perform 3-5 sets of a pulling exercise.

That will help you correct your shoulder imbalances as well.

Transform your health with AdMac Fitness!

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 and fitness. With our guidance you can see your health and fitness reach new levels!

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!

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