Redbridge Personal Training - Why AdMac Fitness is the Right Choice

Redbridge Personal Training - Why AdMac Fitness is the Right Choice

Are you on a journey to achieve your fitness goals, but struggling to find the right personal training studio? Look no further than AdMac Fitness, the premier personal training company in East London.

With a proven track record of success and a commitment to your health and well-being, AdMac Fitness stands out as the top choice for Redbridge residents looking to transform their lives with the help of personal training.

Here’s a few reasons why…

Tailored Workouts for Optimal Results

One of the key reasons why Ad Mac Fitness shines in the personal training industry is their dedication to crafting personalised workout programs. No two individuals are the same, and Ad Mac Fitness understands this fundamental principle.

Got a sore back? We can work around it? Struggle to master a particular exercise? We’ve got an alternative.

When you choose Ad Mac Fitness, you're not signing up for a one-size-fits-all approach. Instead, our experienced personal trainers take the time to understand your unique goals, fitness level, and any specific challenges you may be facing.

This allows our coaches to create tailored workouts that maximise your results and ensure your progress is both effective and sustainable. We don’t believe in making you do ridiculous, unsustainable things that you’ll hate. We work with you to help you achieve lasting change.

Expert Trainers with a Passion for Your Success

For people to thrive in a personal training business, there has to be a supportive, helpful atmosphere. At AdMac Fitness we create that by working with the best personal trainers around. Out team has been together for several years, because we believe a happy, sustainable team is a good one. That translates into client results.

At AdMac Fitness we take pride in our team of personal trainers who are not only qualified professionals, but also passionate about helping you succeed.

Our trainers have a deep understanding of exercise science, nutrition, and motivation techniques. Their knowledge is backed by years of experience in the field, ensuring that you receive guidance that is both evidence-based and practical. Their passion for fitness and commitment to your success create a supportive and encouraging environment that will keep you motivated throughout your journey.

Holistic Approach to Health and Wellness

At AdMac Fitness we believe that achieving true fitness involves more than just physical exercise.

We embrace a holistic approach to health and wellness that takes into account various factors such as nutrition, mental well-being, and lifestyle. Your personal trainer will work with you to develop not only a comprehensive workout regimen but also provide guidance on nutrition choices and strategies to manage stress.

This well-rounded approach sets AdMac Fitness apart from other personal training businesses and ensures that your progress is sustainable and well-rounded.

Proven Track Record of Success

Success leaves clues, and at AdMac Fitness we have a remarkable track record of helping individuals achieve their fitness goals. Countless testimonials from satisfied clients attest to the effectiveness of our programs.

Whether you're aiming to lose weight, build muscle, improve cardiovascular fitness, or enhance overall health, the AdMac Fitness team has the experience and expertise to guide you towards success.

Great Facilities

Your training environment plays a significant role in your overall experience and results.

AdMac Fitness boasts private facilities equipped with all of the equipment you need to achieve your health and fitness goals. This creates a comfortable and motivating atmosphere where you can focus on your workouts without any distractions. The commitment to maintaining clean, friendly and private facilities showcases our dedication to providing clients with the best possible fitness experience.

When it comes to Redbridge personal training, Ad Mac Fitness stands head and shoulders above the competition.

Our personalised approach, expert trainers, holistic perspective on health, proven success, and fantastic private facilities combine to create an unparalleled fitness experience.

Choosing Ad Mac Fitness means choosing a partner who is genuinely invested in your well-being and success. Embark on your fitness journey with confidence and take the first step towards a healthier, happier you by choosing AdMac Fitness as your personal training studio.

Your goals are within reach, and the AdMac Fitness team is here to help you achieve them.

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.

Changing the Equipment - Small Tweaks, Big Gains

How Using Different Equipment for the Same Exercise Can Activate Muscles Differently

When it comes to strength training, there are many different exercises that you can do to target specific muscle groups. That exercise variety serves many purposes, including keeping your motivation to train high, constantly providing new stimulus to the muscles, and providing new challenges to your fitness and movement.

But did you know that using different equipment for the same exercise can actually activate the muscles differently? Performing an exercise with bodyweight, barbells, dumbbells, cables etc will all result in different stimulation to the muscles.

This is because different pieces of equipment offer different levels of resistance, stability, and range of motion. As a result, they can force your muscles to work in different ways. This isn’t just the case with free weights either - variations of exercise machines put your body into different positions. They change the lifting angles, the range of motion and the position of the joints - all of these have an impact on how the exercise affects your body.

An example of how different equipment changes the same exercise…

Let's say you're doing a horizontal press for your chest (bench press, but we won’t call it that because you don’t ‘bench press’ on a cable machine. When performing a horizontal chest press, you could use a dumbbell, a barbell, or a cable machine. Each of these pieces of equipment will activate your muscles differently.

• Dumbbells allows for a greater range of motion than a barbell. This means that your muscles have to work harder to lift the weight. You will also be lifting unilaterally, meaning both sides have to work as hard as each other.

• A cable machine provides constant resistance throughout the entire range of motion. It’s also unilateral, but the machine offers a little more stability than you’d get with the dumbbells.

• A barbell offers more stability than a dumbbell or cable machine, because both sides work together at the same time. It means you can lift heavier weights too, as both sides contribute. You have a shorter range of movement however.

As you can see, using different equipment for the same exercise can have a significant impact on how your muscles are activated. This is why it's important to mix things up and use a variety of equipment in your workouts.

There’s even variation amongst similar items of equipment. In 2020, scientists performed a study titled A Comparison of Muscle Activity Between the Cambered and Standard Bar During the Bench Press Exercise. Both exercises were performed in the same way, with the same weights. The only difference was the bar - one was a standard bar, the other was a cambered bar.

The researchers concluded…

‘The results indicated that the cambered bar was superior in activating the anterior deltoid muscle compared to the standard bar during the BP exercise, whereas the standard bar provided higher pectoralis major and triceps brachii long head sEMG activity at 90% 1RM.’

So the same exercise with different equipment led to different outcomes. It shows that tweaks to an exercise will lead to new stimulation and therefore new progression and gains in fitness.

If you look around, you’ll see opportunities to mix things up everywhere…

• Barbell squats switched for dumbbell split squats: The barbell squat is a way to lift heavier and activate the trunk more. The dumbbells allow for a greater a stretch of the hip flexors, and unilateral strength gains.

• Standard deadlifts switched for trap bar deadlifts: The standard deadlift puts the weight in front of the body, placing more emphasis on the back. The trap bar spreads the weight to the sides, placing more emphasis on the legs and allowing you to lift more.

• Overhead dumbbell presses switched for overhead kettlebell presses: Research concluded that when performing overhead presses with kettlebells, muscle activity of all muscles except the upper trapezius was always higher for kettlebell pressing.

As you can see, there are many different ways to activate muscles with the same exercise. By using a variety of equipment, you can create a more challenging and effective workout. So next time you're at the gym, don't be afraid to experiment with different pieces of equipment. You might be surprised at how much of a difference it makes in your workout.

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.

Make Your Back Bulletproof with the McGill Big 3...

One of the most common health problems people suffer from is back pain. Whilst there are lots of different reasons for back pain, one of the most common is a lack of core strength, leading to entirely preventable lower back pain.

According to research, expert opinion in a review article notes that up to 60% of the adult population will have low back pain at some point in their lifetime [Campbell and Colvin, 2013]. This is an astonishing figure, especially when so much of this is preventable with basic exercises that you can do at home.

In this article we’re going to look at ‘the McGill Big 3’ - a series of exercises prescribed by legendary back care specialist, Dr Stuart McGill. These exercises have been credited with preventing and removing back pain in millions of people worldwide.

They’re suitable for anyone of any ability, and have a huge return on investment.

The ‘McGill 'Big 3’ Exercises for Back Pain Prevention

There are many different exercises that can help to prevent back pain. However, the McGill Big 3 exercises are some of the most effective. These exercises were developed by Dr. Stuart McGill, a leading expert on spine biomechanics.

The McGill Big 3 exercises are:

• The curl-up: This exercise helps to strengthen the muscles of the lower back and abdomen. To do a curl-up, lie on your back with your knees bent and your feet flat on the floor. Place your hands under your lower back and curl your head, shoulders, and chest up off the floor. Hold for a few seconds, then slowly lower back down.

• The side bridge: This exercise helps to strengthen the muscles of the obliques and core. To do a side bridge, lie on your side with your forearm on the floor and your elbow directly underneath your shoulder. Prop yourself up on your forearm and raise your hips off the floor until your body forms a straight line from your head to your knees. Hold for a few seconds, then slowly lower back down.

• The bird dog: This exercise helps to strengthen the muscles of the back and core. To do a bird dog, get on your hands and knees on the floor. Extend one arm forward and the opposite leg back, keeping your back straight. Hold for a few seconds, then slowly return to the starting position. Repeat on the other side.

The McGill Big 3 exercises are effective for preventing back pain because they help to strengthen the muscles that support the spine. These exercises also help to improve core stability, which can help to protect the spine from injury.

If you are looking for ways to prevent back pain, the McGill Big 3 exercises are a great place to start. These exercises are safe and effective, and they can be done at home.

Here are some further tips for doing the McGill Big 3 exercises correctly:

• Maintain a neutral spine throughout the exercises. This means that your back should be in a straight line from your head to your tailbone.

• Breathe normally throughout the exercises. Don't hold your breath.

• Start with a few repetitions of each exercise. Gradually increase the number of repetitions as you get stronger.

• Don’t train through pain. If you have any pain, stop the exercises and consult with a doctor or physical therapist.

The McGill Big 3 exercises are a great way to improve your core strength and prevent back pain. If you are looking for an effective way to protect your spine, these exercises are a great option. The personal trainers at AdMac Fitness will be able to help you with technique and guidance on these exercises, so don’t get yourself confused.

If you want to help prevent lower back pain, ask the AdMac Fitness personal trainers to show you how to do the McGill Big 3, and make a point of doing them every day.

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

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

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

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

Our locations are…

AdMac Fitness 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.

5 Ways to Get the Most from Your Personal Training Sessions

Picture the scene….

You’ve made the (very) wise decision to work with an AdMac Fitness personal trainer, but you aren’t sure what to expect. You’re probably slightly nervous, worried about how fit/unfit you are and how hard the session is going to be!

First of all, don’t worry. We’re here too. help you, not destroy you.

Secondly, in order to get the most out of your relationship with your personal trainer, there’s a few simple steps you can take, which we’ll get to in a minute.

Personal training can be a great way to reach your fitness goals. A good personal trainer can help you develop a safe and effective workout routine, track your progress, and provide motivation. However, in order to get the most out of your personal training sessions, there are a few things you can do.

1. Set clear goals with your personal trainer…

What do you want to achieve with your personal training? Do you want to lose weight, build muscle, or improve your overall fitness? Once you know your goals, you can work with your trainer to develop a plan that will help you reach them.

Your personal trainer will have far more success with your programming and workouts if you are very clear about what you’re looking to achieve. The more precise you can be, the better. It allows for a combination of nutritional and exercise programming to come together!

2. Be on time for your personal training sessions…

Your personal trainer has set aside time specifically for you, so it's important to be on time for your sessions. This shows that you're committed to your fitness goals and that you respect your trainer's time.

If you turn up late, you might end up losing a significant percentage of your training time. In real terms that can mean you lose out on additional calorie burn, additional reps in the session, additional technique help etc. Of course ‘real life’ happens and you can be delayed, but don’t make a habit of it - it’ll only harm your progress!

3. Warm up before your personal training sessions…

Warming up before your sessions helps to prepare your body for exercise and reduces your risk of injury. Your trainer can show you some simple warm-up exercises that you can do before each session.

Once you know what you’re doing, feel free to come in 5 minutes before your session to get yourself warm and prepped. That means you’ll be able to get straight on with the hard work and get more from your sessions with your personal trainer.

4. Communicate with your personal trainer…

If you have any pain or discomfort, be sure to tell your trainer. They can help you modify exercises or adjust your routine as needed. It's also important to communicate your goals and expectations to your trainer so that they can tailor your sessions accordingly.

If you’re feeling particularly good, you can tell your trainer and he may push your sessions harder, or if it’s a day you’re feeling tired and under the weather you might want to dial back slightly. Just make sure you’re open and honest with your PT, and don’t always tell them you’re tired just so you have an easier session!

5. Follow through with your personal trainer's instructions.

Your trainer has years of experience and training, so it's important to follow their instructions. This includes doing the exercises correctly, using the proper form, and listening to their feedback. If you're not sure how to do an exercise, ask your trainer for help.

Following these tips will help you get the most out of your personal training sessions. By working with a qualified trainer and following their instructions, you can reach your fitness goals and improve your overall health.

Here are some additional tips to help you get the most out of your personal training sessions:

• Be prepared for your sessions. This means wearing comfortable clothing and shoes, bringing a water bottle, and having a positive attitude.

• Ask questions. If you don't understand something, don't be afraid to ask your trainer for clarification.

• Be patient. It takes time to see results from personal training. Don't get discouraged if you don't see results immediately.

• Have fun! Personal training should be enjoyable. If you're not having fun, you're less likely to stick with it.

Use these tips help you get the most out of your personal training sessions!

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

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

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

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

Our locations are…

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

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

Is There a Best Time of Day to Exercise?

Over the years there have been plenty of magazine articles telling us about the ‘best’ time of there day to exercise, but is there any truth in the claims, or are they exaggerated health claims designed to chase social media likes and followers?

Let’s investigate…

When is the best time of day to exercise?

There are many factors to consider when choosing a time of day to exercise, including your personal preferences, your schedule, and your goals. We all have different physiological cycles - some of us are wide awake at 5am, others are only getting started at 10pm!

Making this work for you is important.

In a study titled Circadian Rhythms in Exercise Performance: Implications for Hormonal and Muscular Adaptation, researchers looked at whether or not time of day influenced the hormonal and performance outcomes of exercise.

The researchers concluded…

‘The current review has presented evidence that biological and psychological rhythms exert a major effect on physical performance. Although enhanced performance is most frequently seen in the early evenings, taking into consideration an individual’s chronotype and using specific time-of-day training seems to be an effective method in improving physical performance at a particular point of time.’

In English, this means that most people will be at their best in the early evening, but we have to take into account individual circadian rhythms. Some people will be at their best early, others in the evening. The main takeaway is that doesn’t appear to be a ‘best’ time to exercise, more a best time for the person.

However, there is some scientific evidence to suggest that certain times of day may be better for exercise than others when it comes to particular outcome measures…

In a 2022 study titled Morning Exercise Reduces Abdominal Fat and Blood Pressure in Women; Evening Exercise Increases Muscular Performance in Women and Lowers Blood Pressure in Men, researchers assigned different workout times to members of the study group. Some trained early (6.00 - 8.00) or later (18.30 - 20.30), and the outcomes were measured.

The conclusions were…

Morning exercise (AM) reduced abdominal fat and blood pressure and evening exercise (PM) enhanced muscular performance in the women cohort. In the men cohort, PM increased fat oxidation and reduced systolic BP and fatigue. Thus, ETOD may be important to optimize individual exercise-induced health and performance outcomes in physically active individuals and may be independent of macronutrient intake.

What we can take from this is that there are benefits of training at ANY time of the day!

Morning workouts - what are the benefits?

Morning workouts can help you wake up and feel more alert throughout the day.

Another study, published in the journal BMJ Open Sport & Exercise Medicine, found that people who exercised in the morning had a higher resting metabolic rate (RMR) than people who exercised in the evening. RMR is the amount of calories your body burns at rest, so a higher RMR means that you burn more calories throughout the day, even when you're not exercising.

Evening Workouts - what are the benefits?

Evening workouts can also have some benefits. For one, they can help you sleep better at night. Exercise can help to tire you out, which can make it easier to fall asleep and stay asleep. Additionally, evening workouts can help to improve your mood and reduce stress levels.

A study published in 2021 titled Effects of Exercise on Sleep Quality and Insomnia in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials concluded…

In conclusion, our systematic review and meta-analysis suggest that regular exercise exerts beneficial effects on sleep quality and insomnia in adults, primarily in subjective sleep measurements.

The main conclusion to draw is that there is no one-size-fits-all answer to the question of whether there is a best time of day to exercise. The best time for you will depend on your individual preferences, schedule, and 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.

Fruit and Weight Loss - Why Do Some People Demonise it?

For a spell in the early 2000’s, fruit was seen as a ‘bad’ thing to eat when it came to weight loss. Yes, you read that right. Fruit. Bad. For weight loss.

If you look around the internet, you’ll see that the opinion still persists in some places. There are bodybuilding coaches, weight loss coaches and personal trainers urging people not to eat fruit if they want to lose weight. In this article, we’re going to look at these claims and see if they’re justified, or are they unnecessarily controversial just for likes, clicks and follows on social media…

Why Do Some People Think Fruit Is Bad for Weight Loss?

The scientific rationale for fruit being bad for weight loss is that fructose (the sugar in fruit) is absorbed by the liver directly and is more readily absorbed into the blood stream. This spikes insulin faster, and potentially triggers faster fat absorption.

It’s a very simplistic claim.

Fruit does contain a sugar called fructose. Sugar, in excess, can lead to weight gain. But that’s the same for any macronutrient, so it’s not fructose in isolation. Overconsumption of calories from any source will have the same effect, so labelling it as a fruit issue is inaccurate at best.

It's also important to remember that not all sugars are created equal. The sugar in fruit is different from the sugar in processed foods. Fruit sugar is bound up in fibre, which slows down the absorption of sugar into the bloodstream.

Another reason why some people might think fruit is bad for weight loss is because it’s relatively high in calories relative to other plant foods (vegetables and leafy greens). However, it's important to remember that calories are not the only thing that matters when it comes to health. The quality of the calories is also important.

Fruit is a good source of vitamins, minerals, and antioxidants, which are all essential for good health.

What does the research show?

The research is absolutely resolute in its support for using fruit and vegetables to help weight loss. Study after study reports that a high fruit consumption is an effective way to combat and prevent obesity.

A 2020 study titled ‘A Comprehensive Critical Assessment of Increased Fruit and Vegetable Intake on Weight Loss in Women’ concluded that…

‘Whole fruit and vegetable intake may influence weight through a variety of mechanisms including a reduction in eating rate, providing a satisfying, very-low to low energy density, low glycemic load or low-fat content. Also, fruit and vegetables are the primary source of dietary fiber, which can provide additional support for weight loss in women when consumed at adequate levels.’

Another study titled ‘Impact of Whole, Fresh Fruit Consumption on Energy Intake and Adiposity: A Systematic Review’ was published in 2019. It concluded…

‘Whole, fresh fruit probably does not contribute to obesity and may have a place in the prevention and management of excess adiposity.’

So, is fruit bad for weight loss? The research shows us time and again that answer is no. Fruit is a healthy and nutritious food that can actually help you to lose weight. If you're trying to lose weight, make sure to include plenty of fruit in your diet.

Here are some tips for incorporating fruit into your weight loss diet…

• Choose fruits that are low in calories and high in fibre. Some good options include berries, apples, pears, berries and bananas.

• Eat fruit as part of a meal or snack. This will help you to feel full and satisfied. Far fewer calories than chocolate, and it’s still a sweet hit.

• Avoid fruit juice: It is high in calories and sugar. There’s no fibre present either.

Fruit is a healthy and delicious food that can be enjoyed by everyone, regardless of their weight loss goals. So don't be afraid to add more fruit to your diet!

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.

Foam Rolling - What is it, and Should You be Doing it?

You may have heard about something called foam rolling. You may have even seen those nasty-looking cylinders stacked up in gyms, or small, hard balls used to ‘trigger point’ certain areas of muscle tissue. In this blog post, we’re going to explain a little more about foam rolling and why it might be a good idea for your to try.

If done frequently and correctly, foam rolling can help to prevent and cure various injuries you may have.

What is foam rolling?

Foam rolling is a self-myofascial release (SMR) technique that involves using a cylindrical object, such as a foam roller, to apply pressure to your muscles. The goal of foam rolling is to break up adhesions and knots in your muscles, which can improve range of motion, reduce muscle soreness, and speed up recovery from injury.

It’s a form of self-massage, using hard pressure to release the muscles.

There is a growing body of scientific research that supports the benefits of foam rolling, which was borne out of the anecdotal benefits people had found from it.

A 2015 study titled Foam Rolling for Delayed-Onset Muscle Soreness and Recovery of Dynamic Performance Measures found that foam rolling can reduce muscle soreness after exercise, and offset the performance decline associated with post exercise soreness.

Movement quality improvements

Much of the discomfort we experience in our joints and during movement comes from a local of mobility. When a joint lacks its full range of movement, it can be tight, stiff and painful. One way of alleviating this is with foam rolling of the muscles and connective tissues that act on the joint.

A review study into foam roller use found that foam rolling can improve range of motion in the joints, and can be used as an effective part of the warm up and cool down for most activities. Although the study stops short of a suggested range of foam rolling exercises, it does say that…

‘The results of this analysis suggests that foam rolling and roller massage may be effective interventions for enhancing joint ROM and pre and post exercise muscle performance.’

The point is, there’s a significant enough body of evidence to show that foam rolling is effective when it comes to joint health, movement and therefore injury prevention and cure. You just need to know how to do it effectively. There’s no point indiscriminately rolling every joint in the body!

See this video for an effective guide to full-body foam rolling. It only takes 10 minutes or so, making it perfect to do at home, or before or after a workout…

Is foam rolling suitable for all?

Foam rolling is generally safe for most people, but it is important to start slowly and gradually increase the amount of pressure you apply. The likelihood is that at first, it’ll be very painful so start with a softer roller, then progress to a firmer roller.

If you have any underlying health conditions, such as arthritis or a muscle injury, it is important to talk to a qualified physiotherapist before starting a foam rolling routine. When you’ve got the all-clear, here’s the basic technique…

1. Lie on the foam roller with the area of your body you want to target over the roller.

2. Slowly roll back and forth, applying pressure to the muscle.

3. Hold each position for 30 seconds to 1 minute.

4. Repeat on the other side of your body.

This will give you the basics. As you get used to the movement, you’ll focus more on the trigger points in the muscles to help release tension in them.

How often should you foam roll?

Foam rolling can be done as often as you like, but a couple of times per week is a good starting point. You can foam roll before or after exercise, or on its own. The more you are using your body, the more foam rolling you should do. If you train at a high intensity for 5+ sessions per week, you might want to increase that figure, deposing on how you are feeling.

Foam rolling is a safe and effective way to improve your flexibility, reduce muscle soreness, and speed up recovery from injury. If you are looking for a way to improve your overall fitness, foam rolling is a great option.

You can buy a foam roller very cheaply from Amazon…

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

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

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

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

Our locations are…

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

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

How to Make Personal Training More Affordable

Thanks to its status as a specialist service, personal training isn’t a cheap thing to buy. When you’re entrusting your health, fitness and many aspects of the quality of your life to a person, you want them to be good at what they do. It’s why AdMac Fitness personal trainers are all qualified, vetted and supervised throughout their career with us.

Like any other business, personal training studios have large overheads (rent, utilities, VAT, business rates), not to mention professional fees. Trade bodies, insurances and continued professional development. All of these add up, so they’re a cost to a personal trainer before they’ve even made any money!

What this means is that personal training isn’t the kind of thing you can buy on a cheap deal. We’d also advise you to be very suspicious of anyone who is offering the too good to be true kind of deals. When you think about personal training in Bow, South Woodford, Redbridge and the east London area, you’ll see the going rate for personal training.

So how can you make personal training more affordable? Here’s a few tips to help you benefit from the services of a personal trainer regardless of your budget….

Adjust the frequency of sessions

In an ideal world, we’d all love to have the budgets to have our entire workout structure supervised and guided by a personal trainer. For many of us though, that’s just a luxury we can’t afford.

The good news is you don’t always need that. When you work with a personal trainer, you can adapt your session frequency to suit your needs and your budgets. In the early days of working with them, perhaps you see them a couple of times per week to get started, help them get an understanding of what you want and are capable of.

After a few weeks, you can reduce the frequency of personal training sessions. Maybe that’s one per week, fortnight or month depending on your budgets. This isn’t uncommon, and it reduces the ongoing spend for you. It also allows your exercise to be programmed by a personal trainer, without being surprised by them.

Book Packages

Most personal trainers or personal training studios will offer you the opportunity to book packages. We do at AdMac Fitness, and it offers our members the opportunity to save money on bulk purchases.

Here’s the 12 week fat loss package we offer. It’s a great way to kickstart your fat loss journey, learn how to train effectively and benefit from 36 hours of supervised exercise with a personal trainer. In many ways it’s a crash course in fitness and fat loss programming for you. At the end of the 12 weeks you’ll have learned a lot, and most people lose between 5-10kg of fat (11 - 22lbs).

It reduces your session fee to £52.50, which is a significant discount on our usual rates. All of the benefits of personal training at a lower price point!

Couple or friend training

Training as a pair is a great way to get fit and have fun together. It can help you and your partner stay motivated, support each other, and reach your fitness goals.

There are many benefits to couple training. Here are a few of them:

• Motivation: Having a workout partner can help you stay motivated to exercise. You're more likely to show up for your workouts if you know your partner is counting on you.

• Support: Your partner can provide support and encouragement during your workouts. They can also help you correct your form and technique.

• Fun: Working out with your partner can be a lot of fun. You can challenge each other, push each other to work harder, and get fitter and healthier together

• Stronger relationship: Couple training can help you strengthen your relationship, whether that’s a friendship or a couple. Working out together can help you build trust, respect, and a shared interest.

All of the AdMac Fitness personal trainers offer couple training sessions at their studios in Bow and South Woodford. It’s the cheapest per-person way we offer personal training, as you can see on this personal training prices page.

Make Personal Training More Affordable

These three tips can help you to afford personal training if you had previously thought it was out of your budget. At AdMac Fitness we offer personal training in Bow, South Woodford and Redbridge, and we do our best to make sure we have a package to suit a range of budgets.

Get in touch with us to see what we can do for you!

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

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

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

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

Our locations are…

AdMac Fitness 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.

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.