Get in Shape for Summer with AdMac Fitness Personal Training

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

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

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

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

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

Personal Training

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

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

Group Fitness Classes

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

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

Nutritional Support

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

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

A Variety of Fitness Equipment

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

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

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

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

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

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

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

Our locations are…

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

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

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

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

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

So, here’s the honest benefits of yoga…

Stress Relief

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

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

Improved Flexibility and Mobility

This is the key benefit for most people.

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

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

Strength Building

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

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

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

Mind-Body Connection

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

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

Enhanced Mental Well-being

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

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

Community and Connection

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

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

Conclusion

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

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

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

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

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

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

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

Our locations are…

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

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

Why Choose Hill Sprints Over Regular Running?

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

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

Increased Running Intensity

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

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

Better Muscle Engagement

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

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

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

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

Time Efficiency

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

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

Enhanced Endurance and Speed

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

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

Mental Toughness

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

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

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

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

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

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

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

Our locations are…

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

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

The Power of a Daily Walk: Transforming Health and Physique

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

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

Walking Means Increased Calorie Burn

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

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

Fresh Air is Great for Mental Health

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

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

Takes Care of Cardio - Leaves Gym Time for Resistance Training

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

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

Movement Helps to Prevent Injuries from Sitting for Too Long

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

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

It's Exercise That Doesn't Cause Injury

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

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

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

Walking for health: Conclusions

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

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

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

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

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

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

Our locations are…

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

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

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

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

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

Reduced Training Performance

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

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

Increased Injury Frequency

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

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

Prolonged Fatigue

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

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

Reduced Motivation to Exercise

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

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

Picking up Frequent Colds

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

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

Signs You Might Be Training Too Hard - Final Thoughts

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

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

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

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

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

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

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

Our locations are…

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

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

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

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

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

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

Understanding Frequency

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

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

Exploring Intensity

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

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

The Role of Progressive Overload

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

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

Finding the Balance

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

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

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

Individual Variability

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

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

Periodisation and Variation

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

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

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

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

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

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

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

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

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

Our locations are…

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Setting Realistic Weight Loss Goals

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

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

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

Balanced Nutrition - Health and Weight Loss

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

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

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

Paying Attention to Your Choices

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

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

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

Engage in Regular Physical Activity

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

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

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

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

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

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

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

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

Our locations are…

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

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

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

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

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

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

Safety and Accessibility

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

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

Space to train people properly

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

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

Exercise variability

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

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

The New Personal Training Studio

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

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

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

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

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

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

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

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

Our locations are…

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

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

How to Start Exercising: A Guide for Beginners

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

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

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

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

Warm-Up Wisely

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

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

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

Start with Light Weights and Focus on Technique

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

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

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

Activate the Right Muscles

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

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

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

Embrace Rest Days

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

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

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

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

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

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

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

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

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

Our locations are…

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

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

Micro Workouts - What are They and do They Work?

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

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

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

Defining Micro Workouts:

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

Benefits of Micro Workouts:

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

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

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

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

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

Do micro workouts work?

The answer to this question is… it depends!

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

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

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

They’re also helpful for burning calories.

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

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

However…

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

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

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

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

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

Our locations are…

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

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

Loaded Carries: The Best Exercise You're Not Doing

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

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

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

1. Functional Strength and Real-World Application

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

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

2. Core Stabilisation and Posture Improvement

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

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

3. Cardiovascular Conditioning and Fat Loss

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

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

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

4. Versatility in Implementation

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

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

5. Mental Toughness and Grip Strength

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

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

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

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

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

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

Our locations are…

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

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

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

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

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

Fasted Cardio - The Science

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

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

The Physiology of Fasted Cardio

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

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

Metabolic Rate and Afterburn Effect

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

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

Individual Variability

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

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

Practical Considerations

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

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

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

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

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

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

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

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

Our locations are…

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

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

7 Squat Variations to Use in Your Workouts

At AdMac Fitness we base our workouts around the big, multi-joint exercises such as squats, deadlifts, presses etc. They’re effective, efficient, safe and deliver the best results.

But too much of the same thing can get a little boring, so we need to add in variety.

In this blog post, we'll explore 7 squat variations that will not only challenge your body but also contribute to a well-rounded fitness regimen. These variations don’t need anything in the way of specialist kit, but they’ll give you a range of different challenges for your squat workouts.

Give them all a try and see how you get on!

Back Squat

We’ll start with the main squat most people know of - the back squat. It’s the classic and widely recognised squat variation that targets the quadriceps, hamstrings, glutes, and lower back.

To perform a back squat, position a barbell across your upper back and shoulders, with your feet shoulder-width apart. Lower your body by bending at the hips and knees, ensuring your knees track over your toes. The back squat is an excellent choice for building overall lower body strength and stability.

Coaching Tips:

• Keep your chest up and maintain a neutral spine throughout the movement.

• Descend until your thighs are parallel to the ground or slightly below for a full range of motion.

Front Squat

The front squat shifts the emphasis to the anterior (front) part of your legs, placing greater emphasis on the quadriceps and core.

To execute a front squat, position the barbell in front of your shoulders, holding it with a clean grip. Maintain an upright torso as you squat down, ensuring your elbows stay high. Front squats are fantastic for improving quad strength and enhancing overall posture.

Coaching Tips:

• Keep your elbows lifted to prevent the bar from rolling forward.

• Focus on maintaining an upright position to target the front of your legs effectively.

Split Squats

The split squat is a unilateral squat variation that targets each leg independently. Stand with one foot forward. The back foot is best elevated on a bench, which improves range of movement.

Lower your body into a lunge position, keeping the torso upright and the weight stable. Keep going until you reach a 90 degree bend in the front leg. The split squat improves balance, stability, and helps address muscle imbalances between your legs.

Coaching Tips:

• Lower your body until both knees are bent at a 90-degree angle.

• Ensure your front knee is directly above your ankle during the movement.

Jump Squats

Adding plyometric exercises like the jump squat to your routine can enhance power and explosiveness. These are excellent for developing athleticism and sporting prowess.

Start in a regular squat position and explosively jump upward, reaching for the sky. As you land, descend back into the squat position. Jump squats elevate your heart rate, burn more calories, and contribute to improved athletic performance.

Coaching Tips:

• Land softly, bending your knees to absorb the impact.

• Engage your core muscles for stability during the movement.

Goblet Squats

The goblet squat is a user-friendly variation that uses a kettlebell or a dumbbell held close to your chest. This squat variation is excellent for beginners and helps improve squat mechanics while engaging the core and upper body.

The dumbbell or kettlebell is kept in front of you, which engages the core throughout the movement. It also gives you a good ‘target’ to ensure full range is achieved. Keep squatting until your elbows reach the insides of your knees. That way you’ll know you’ve hit full squat depth.

Coaching Tips:

• Hold the weight close to your chest, with your elbows pointing down.

• Focus on maintaining an upright posture and keeping your chest lifted throughout the movement.

Spanish Squats

One of the most effective but forgotten about exercises is the Spanish squat. It is really simple to do, but it isolates the quads perfectly. It also helps to improve knee health.

Set yourself up by wrapping a band around a sturdy anchor point. A squat rack is ideal. Stand in the band, then walk backwards until the band is tight and supports the back of your knees. Sit into a deep squat, ensuring your knees don’t travel over the toes (unlike with other squats, where this is encouraged). Reach a 90 degree bend in the knee and repeat.

Coaching Tips:

• Make sure you use a strong enough band

• Don’t ‘fold’ at the hips - keep your chest up and bend to 90 degrees

Deficit Squats

These are a simple yet very effective variation on normal dumbbell squats. The idea of the deficit is to increase range of motion, which in turn gives the muscles more time under tension. This approach builds more muscle and strength,

The greater the deficit, the longer the range of movement. You just have to ensure you don’t lose form if you’re not flexible enough. Place two (or more if stacked) plates on the floor, about 8-12 inches apart. Place a foot on either plate stack with a dumbbell in the middle. Hold the dumbbell, then stand up with your back straight, keeping the dumbbell at arms length. Repeat for as many reps as required.

Coaching Tips:

• Keep your chest up throughout the movement

• Don’t stack the plates too high if you’re not very flexible

Conclusion

Incorporating a variety of squat variations into your workout routine ensures a comprehensive approach to lower body strength and overall fitness.

Experiment with these squat variations to keep your workouts challenging, engaging, and effective. Remember to prioritise proper form and gradually progress in intensity to achieve optimal results.

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

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

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

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

Our locations are…

AdMac Fitness 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.

What are Negatives and how do they help to Build Muscle?

Some of the best muscle building techniques we have are the oldest. Whilst there’s always a new development or approach, the ones that have stood the test of time are often the best. In this blog post, we'll delve into ‘negatives’. A lifting tempo that helps to improve muscle building.

Carry on reading to learn what negatives are and explore how they play a pivotal role in muscle development.

Understanding Negatives

Negatives, also known as eccentric contractions, refer to the phase of an exercise where a muscle lengthens under tension.

In a typical resistance training movement, there are two primary phases: the concentric phase (muscle shortening) and the eccentric phase (muscle lengthening). Think of a squat - the eccentric phase is on the way down. The concentric phase is on the way up. It’s the same with the bench press and biceps curls too.

While many focus on the lifting or concentric phase, paying attention to the controlled lowering or eccentric phase can unlock a host of benefits for muscle growth.

How Do Negatives Work to Build Muscle?

1. Muscle Fibre Recruitment: Negatives target muscle fibres differently than the concentric phase. During the eccentric contraction, the muscle fibres are under tension while lengthening, leading to the recruitment of additional muscle fibres. This increased fiber engagement contributes to greater muscle activation and, ultimately, muscle growth.

2. Microscopic Damage and Repair: Eccentric training induces microscopic damage to muscle fibres. While this might sound counterintuitive, it is a crucial aspect of muscle adaptation. The body responds to this damage by initiating the repair process, leading to the synthesis of new muscle proteins and, consequently, muscle hypertrophy (growth).

3. Overcoming Plateaus: Incorporating negatives into your training routine can be a game-changer, especially if you've hit a plateau in your muscle-building journey. The heightened intensity and unique stimulus provided by eccentric training can break through stagnant periods and kickstart new muscle development.

How to Incorporate Negatives into Your Workouts:

1. Controlled Movement: Focus on the lowering phase of each exercise. Resist the urge to let gravity take over, and instead, control the movement. This controlled descent maximises the time under tension and enhances the effectiveness of the negative phase.

2. Slow Eccentrics: Deliberately slow down the eccentric portion of your lifts. For example, take 4-5 seconds to lower the weight during the exercise . This prolonged duration increases the intensity of the eccentric contraction and maximises muscle engagement.

3. Partner-Assisted Negatives: Enlist a workout partner to help you with the concentric phase of the exercise, allowing you to solely focus on the eccentric phase. This is particularly useful for exercises where you might struggle with the concentric portion, such as heavy bench presses. Using a spotter helps ti increase the safety of the exercise.

Negatives are often overlooked or forgotten about, but done correctly they can hold the key to unlocking new levels of muscle growth and strength.

By understanding and strategically incorporating eccentric training into your regimen, you can tap into the full potential of your muscles and overcome plateaus. Remember, the journey to building muscle is not just about lifting weights; it's about embracing the full spectrum of muscle contractions and providing your body with the diverse stimuli it needs.

Pay attention to negatives and enjoy the transformative impact they can have on your muscle-building.

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.

What is HIIT and why is it Important?

Since the 1970’s jogging craze, cardio was on the fitness menu. But like all things in fitness, new research, new results and different coaches force evolution. One of the biggest evolutions in cardiovascular fitness training was the advent of HIIT.

High-Intensity Interval Training (HIIT) has emerged as a game-changer.

HIIT is not just a fitness trend; it's a science-backed approach that offers numerous benefits for both fitness enthusiasts and beginners alike. In this blog post, we'll delve into what HIIT is and explore why it has become a cornerstone of modern fitness routines.

What is HIIT?

HIIT is a training technique that alternates between short bursts of intense activity and periods of rest or lower-intensity exercise. Unlike traditional steady-state cardio workouts, which involve maintaining a constant level of intensity, HIIT challenges the body to work at its maximum capacity for short intervals.

The typical structure of a HIIT workout involves performing high-intensity exercises for 20-60 seconds, followed by a brief rest or active recovery period. This cycle is repeated for a predetermined number of rounds, creating a time-efficient and highly effective training session.

Key Components of HIIT:

1. Intensity: The essence of HIIT lies in pushing yourself to your maximum effort during the high-intensity intervals. This level of exertion elevates your heart rate and engages multiple muscle groups simultaneously, maximizing calorie burn and promoting cardiovascular fitness.

2. Variety: HIIT is versatile and can be adapted to various exercises, including running, cycling, bodyweight exercises, and more. This diversity not only keeps workouts interesting but also prevents the body from adapting too quickly, ensuring continuous progress.

3. Adaptability: HIIT can be tailored to individual fitness levels, making it accessible for beginners and challenging for advanced athletes. The key is to find the right balance between work and rest intervals, gradually increasing the intensity as your fitness improves.

Why is HIIT Important?

1. Efficiency: One of the primary reasons for HIIT's popularity is its time efficiency. Busy schedules often deter individuals from engaging in regular workouts, but with HIIT, significant fitness gains can be achieved in as little as 20-30 minutes.

2. Calorie Burn and Fat Loss: The intense nature of HIIT not only burns calories during the workout but also triggers the afterburn effect, known as excess post-exercise oxygen consumption (EPOC). This means your body continues to burn calories at an elevated rate post-exercise, contributing to fat loss over time.

3. Cardiovascular Health: HIIT has been shown to improve cardiovascular health by increasing aerobic capacity and reducing risk factors associated with heart disease. The combination of high-intensity efforts and recovery periods challenges the heart and lungs, promoting overall cardiovascular fitness.

4. Metabolic Benefits: HIIT has been linked to improvements in insulin sensitivity and metabolic health. The short bursts of intense activity can positively impact glucose metabolism, making it an effective tool in the prevention and management of conditions like Type 2 diabetes.

What is HIIT and why is it Important? Final thoughts…

High-Intensity Interval Training has transcended the realm of fitness fads to become a cornerstone of effective and time-efficient workouts.

Whether you're a fitness enthusiast looking to break through a plateau or a beginner seeking a quick and impactful exercise routine, incorporating HIIT into your fitness regimen can yield remarkable results. The key lies in finding the right balance, gradually increasing intensity, and enjoying the benefits of improved cardiovascular health, enhanced metabolic function, and efficient calorie burn.

So, lace up your trainers, get the heart rate monitor on, embrace the intensity and unlock the power of HIIT for a healthier and more active lifestyle.

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

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

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

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

Our locations are…

AdMac Fitness 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.

Exercises that Work Well With High Reps

There’s an obsession in weight training with ‘heavier’. It’s always about lifting more weight, but what about more reps? Is there room in weight training for sacrificing the heavier weights and focussing on higher rep work?

It turns out that yes, there’s definite value in additional reps instead of weight - as long as you do it properly and shoot for failure.

These were the conclusions from a study titled ‘Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men’ by Schoenfeld et al.

In it the study group was divided into two. One group performed low weight, high rep work (25-35 reps per set), and the other performed heavier sets of 8-12. The workouts were full body, and the program lasted 8 weeks, with 3 sessions per week.

The study concluded…

‘The findings indicate that both high load and low load training to failure can elicit significant increases in muscle hypertrophy among well-trained young men’

This means that as long as you’re training hard, you can build significant muscle with both high and low loads. In fact, for the sake of variety, changing loading patterns, motivation and interest it could even be beneficial to mix things up occasionally.

8 exercises that work well with high reps…

This is a list of exercises that you can use with a high rep pattern to maximise muscle growth and connective tissue health.

Lunges

The bodyweight walking lunge is a great exercise to perform at high reps. It’a an exercise that requires no equipment, just space and effort. It’s unilateral, meaning it trains both sides. As far as functional leg exercises go, there aren’t many as good as lunges.

Aim for sets of 30 - always equal numbers, so both legs perform an equal number of reps.

Push Ups

The push up is one of the most famous exercises of all, and for good reason. There’s not much in the way of technique to learn and no equipment required. In terms of benefits, it builds chest, shoulder and tricep strength strength and helps to improve shoulder health by stretching the joint fully.

Try to build up to sets of 15+ reps.

Kettlebell Swings

The kettlebell swing is an excellent movement to perform high reps with. It builds posterior chain strength, so your back, glutes, hamstrings and calf muscles will all be strengthened. They’ll also be stretched at the same time, which helps mobility and injury prevention.

Pick a weight you can do 25 reps for.

Calf Raises

The calf raise is one of the more important but overlooked exercises there is. It’s a fantastic injury-preventer, especially for runners and people who do a lot of walking. Just make sure you use a full range of motion with each rep, and really go to absolute failure each set!

Aim for sets of 20+.

Reverse Hypers

The reverse hyper is a great exercise to combat the amount of sitting we all do. It’s a simple exercise to perform even if you don’t have a machine - you can use a bench, a Swiss ball or even the floor. Build up to high reps, use a full range of movement and add weight to press your strength.

Aim for sets of 15+.

Reverse Fly

The reverse fly might be one of the most important shoulder exercises of them all - especially if you drive a lot, work at a desk or do a lot of chest training. All of these movements encourage internal rotation of the shoulders, which can cause muscle imbalance and pain. The reverse fly helps to prevent undo these issues.

Aim for sets of 15+.

Inverted Rows

The inverted row is a very effective back exercise that cane performed well with relatively high volume. It’s still a tough exercise, but more people can achieve high reps here than they could with pull ups or chin ups for example. It’s a good way to train the back and biceps.

Aim for sets of 10+.

Bicep Curls

Bicep curls are another exercise that respond well to high volume sets. Many of the big name bodybuilders actually prefer high reps for biceps, Jay Cutler included. The lighter weight, high volume curl is a great way to work through a full range of movement and create a great muscle pump!

Shoot for sets of 15+.

High rep training - why you should be doing it

Incorporating a variety of rep ranges into a well-rounded training program is definitely something we at AdMac Fitness recommend.

Different rep ranges emphasize various aspects of muscle development, and a balanced approach can provide comprehensive stimulus for growth. Additionally, individual responses to training can vary, so what works well for one person may not be as effective for another. Tailoring your approach based on your goals, fitness level, and preferences is key.

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 Tips to Help You Get a Great Workout in When the Gym is Busy

If you train with us at AdMac Fitness, you’re lucky enough to exercise in a private personal training studio, so you never have to wait for equipment!

But what if you train in a commercial gym, and you’re in the midst of the busy time of year when all of the new year’s resolution crowd pile in? It’s not easy to still get a solid workout in when you’re waiting around for kit, or having to share equipment with other people.

To help you combat the problems you’d have with a busy gym, here’s a few tips…

Plan Your Workout Ahead of Time

Before heading to the gym, plan your workout in detail. Know exactly which exercises you'll be doing, the order, and the equipment you'll need. This way, you can navigate the gym more efficiently, minimising the time spent waiting for equipment.

If you can grab a few items early doors (kettlebell, dumbbells, a mat) you can perform a whole body workout without having to use anything else.

Choose Off-Peak Hours

If possible, schedule your workouts during off-peak hours when the gym is less crowded. Early mornings or late evenings on weekdays might be quieter than peak hours after work. This reduces the competition for equipment and creates a more focused workout environment.

Lunch times are often good as well, while everyone else is at work. If your job offers this level of flexibility, use it!

Be Flexible with Exercises

Have alternative exercises in mind in case the equipment you need is occupied. For example, if the bench press is in use, you can opt for dumbbell presses or use resistance bands for a similar workout. Flexibility allows you to adapt your routine on the fly and keep your momentum going.

Having a few back up ideas is always a good move. Your mental exercise library can be a huge win for you here.

Utilise Supersets and Circuits

Incorporate supersets (performing two exercises back-to-back with minimal rest) or circuit training into your routine. This allows you to move between exercises efficiently and keeps your heart rate up, even if certain pieces of equipment are occupied. Plus, it's a great way to maximise your time and workload.

Keeping your training fast and efficient can see you cut your overall workout time down by a large percentage, meaning you can be in and out in much less time.

Communicate and Share

Don't be afraid to ask if someone is using a piece of equipment or if you can work in between their sets. Most people are willing to share, especially during busy hours. Just be courteous and respectful of others' time and workout space. This can create a more positive and cooperative atmosphere in the gym.

We’re all in the gym for the same reason, so lets cooperate and make it better for all.

Bonus Tip - Book a Personal Trainer

At AdMac Fitness we run all of our personal training and small group training from a private personal training studio in east London. It means we don’t have to wait for equipment or share the space with hundreds of other people.

By hiring a personal trainer (especially one working out of a private studio), you can ensure your workout is uninterrupted. Even if you think it’s out of your budget, speak to a PT to see what other options they might have available.

At AdMac Fitness we run small group classes, which is much more affordable for many people.

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 Tips to Keep Your Fitness Resolution: Harnessing the Power of Personal Training

As the New Year unfolds, many of us embark on a journey to improve our health and fitness. However, maintaining those resolutions can be challenging without the right strategies in place.

In this blog post, we'll explore five practical tips to help you stay committed to your fitness goals, with a special emphasis on the transformative benefits of hiring a personal trainer. Follow these tips, and you’ll avoid being the cliche of starting a fitness regime, only to see it end a fortnight later!

Set Realistic and Attainable Goals

One of the common pitfalls in fitness resolutions is setting overly ambitious goals. While it's great to aim high, setting realistic and attainable milestones is crucial for long-term success. Break down your overarching goal into smaller, manageable steps, allowing you to celebrate achievements along the way.

If you’re not a regular exerciser, rather than demand 5 sessions per week from yourself right off the bat, maybe aim for 2. Build from a base.

Create a Consistent Routine

Consistency is key when it comes to fitness. Establishing a regular workout routine helps form healthy habits and makes it easier to stick to your resolution. Choose specific days and times for your workouts, making them non-negotiable appointments with yourself. Consistency breeds progress.

Put your workouts in your diary as appointments. Better still, hire a personal trainer because then you’ll have committed both your time and money. You’ll also be letting someone down if you cancel!

Diversify Your Workouts

Keep your fitness journey exciting by incorporating variety into your workouts. This not only prevents boredom but also challenges different muscle groups, promoting overall strength and endurance. Try a mix of cardiovascular exercises, strength training, and flexibility workouts to keep things interesting.

Maybe take up a sport, walk to work, join a new class. Keep things mixed and interesting, and you’ll enjoy the rewards.

Prioritise Nutrition and Recovery

Fitness resolutions are not solely about exercise; nutrition and recovery play pivotal roles. Ensure you're fueling your body with nutritious foods and allowing sufficient time for rest and recovery. A well-rounded approach to health includes adequate sleep, hydration, and mindful eating habits.

This could include improving your diet, adding supplements to your routine and home cooking more of your food.

Hire a Personal Trainer

Perhaps one of the most effective ways to stay on track with your fitness resolution is to enlist the expertise of a personal trainer. A qualified trainer can create a tailored workout plan based on your goals, fitness level, and preferences. They provide guidance on proper form, offer motivation, and adapt the program as your fitness improves.

The accountability and personalised attention that a trainer provides can be a game-changer in achieving and maintaining your resolutions. Speak to us at AdMac Fitness to see how we can help you achieve your fitness goals.

Keeping your fitness resolution…

Embarking on a fitness journey is a big deal to many people, and the success of it requires dedication and strategic planning.

Setting realistic goals, maintaining a consistent routine, diversifying workouts, prioritising nutrition and recovery, and enlisting the support of a personal trainer are all essential elements for success. Embrace these tips, stay committed, and watch your fitness resolution transform into a sustainable and rewarding lifestyle.

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

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

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

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

Our locations are…

AdMac Fitness 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.

What is Zone 2 Cardio and Why is it Important?

Over the last couple of years you may have heard more and more about ‘zone 2 cardio’, but what is zone 2 cardio and why is it important?

In this blog post we’re going to look at zone 2 cardio and understand why it can be helpful.

In the world of cardiovascular training, Zone 2 cardio has emerged as a crucial element for achieving optimal fitness and endurance. While many fitness enthusiasts are familiar with high-intensity workouts such as HIIT training, the importance of Zone 2 training often goes overlooked.

Understanding Zone 2 Cardio

Zone 2 cardio refers to a specific heart rate zone that falls within a moderate intensity range.

This zone is typically defined as 60-70% of your maximum heart rate. To determine your Zone 2 range, subtract your age-adjusted maximum heart rate from your resting heart rate and multiply the result by the desired percentage range (60-70%). The resulting number represents the heart rate you should aim to maintain during Zone 2 cardio.

So, for a 40 year old the formula looks like this…

• 220 - 40 = 180 (theoretical maximum heart rate)

• 180 x 0.6 = 108

• 180 x 0.7 = 126

So the 40 year old knows that their ‘zone 2’ cardio range for heart rate is between 108 and 126 beats per minute.

Why is Zone 2 Cardio Training Important?

Here’s a few of the benefits of adding some zone 2 cardio work into your training schedule…

Improved Aerobic Capacity

Zone 2 cardio primarily targets the aerobic energy system, which relies on oxygen to produce energy. By training in this zone, individuals can enhance their aerobic capacity, allowing for better endurance and stamina. Improved aerobic capacity is beneficial for various activities, from daily tasks to sports performance.

Efficient Fat Burning

Engaging in Zone 2 cardio promotes the utilization of fat as a primary energy source. This is particularly advantageous for those looking to manage their weight or enhance body composition. As the body becomes more efficient at burning fat, individuals may experience improved metabolic health and a reduction in body fat percentage.

Sustainable Long-Term Training

Unlike high-intensity workouts that can be challenging to sustain over extended periods, Zone 2 training is more manageable and can be maintained for longer durations. This sustainable approach allows individuals to build a solid aerobic foundation without the risk of burnout or overtraining.

Enhanced Recovery

Zone 2 cardio serves as an active recovery tool, aiding in the clearance of metabolic waste products and reducing muscle soreness. Integrating Zone 2 sessions into a training program can support overall recovery, ensuring that individuals are better prepared for subsequent workouts.

Heart Health Benefits

Training in Zone 2 has been associated with improvements in cardiovascular health. Regular engagement in this moderate-intensity zone can contribute to lower blood pressure, reduced resting heart rate, and overall cardiovascular well-being.

How to Incorporate Zone 2 Cardio into Your Routine

The beauty of zone 2 work is that it’s really easy to include in your training routine. You don’t need a personal trainer to help you with it - in fact it’s better using it outside of your training sessions with a PT, so you can focus on more technical work with them.

To integrate Zone 2 cardio into your fitness routine, consider activities such as brisk walking, jogging, cycling, or swimming. Monitoring your heart rate during these activities is essential to ensure that you stay within the designated Zone 2 range.

It’s a perfect ‘commuter cardio’!

Zone 2 Cardio - Final Thoughts

Zone 2 cardio is more than just a training zone – it's a key that unlocks a multitude of fitness benefits. By incorporating moderate-intensity workouts into your routine, you can enhance your aerobic capacity, optimise fat burning, and promote overall well-being.

It’s also really easy to do.

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.

Unveiling the Power of Trap Bar Deadlifts - A Comprehensive Look at their Effectiveness

Deadlifts are one of the foundational exercises in strength training, promoting full-body engagement and muscle development.

The thing is, they’re often done in the same way - with a straight bar.

There are lots of variation in deadlifts though, if you’re winning to look. Among the various deadlift variations, the trap bar deadlift has gained significant popularity in recent years, and for good reason. This unique lift offers a range of benefits that make it an effective and versatile addition to any strength training regimen.

Here’s a few of the reasons you should be using trap bar deadlifts in your training…

Neutral Spine Alignment

One of the primary advantages of trap bar deadlifts is their ability to promote a more neutral spine position compared to conventional barbell deadlifts. The hexagonal shape of the trap bar allows the lifter to stand inside it, placing the load at their sides rather than in front. This positioning reduces the forward lean, decreasing stress on the lower back and minimizing the risk of injury.

Reduced Shear Forces

Traditional deadlifts, particularly with a straight bar, can exert significant shear forces on the lumbar spine. The trap bar's design allows for a more upright torso, distributing the load more evenly across the hips and knees. This results in reduced shear forces on the spine, making trap bar deadlifts a safer option for individuals with lower back concerns.

Increased Quadriceps Engagement

The trap bar deadlift places the lifter in a more upright position, leading to greater recruitment of the quadriceps. This increased activation of the front thigh muscles distinguishes trap bar deadlifts from traditional deadlift variations, making them an excellent choice for those looking to target the quads while still engaging the posterior chain.

Joint-Friendly Option

The hexagonal design also offers a more joint-friendly lifting experience. Traditional deadlifts can place considerable stress on the wrists, as well as the shoulders and hips. The trap bar allows for a more natural grip position, reducing strain on these joints and making it an accessible option for lifters with mobility limitations or previous injuries.

Versatility for All Fitness Levels

Trap bar deadlifts are suitable for lifters of all experience levels and fitness backgrounds. Whether you're a beginner looking to master proper lifting form or an advanced lifter aiming to break through plateaus, the trap bar accommodates various skill levels. The ease of use and reduced technical demands make it a valuable tool for building strength without compromising safety.

Greater Range of Motion

The design of the trap bar often allows for a greater range of motion compared to conventional deadlifts. This increased depth not only enhances muscle activation but also provides a more comprehensive workout for the lower body, targeting muscles from different angles and fostering overall development.

Trap Bar Deadlifts - Final Thoughts

Trap bar deadlifts offer a multitude of advantages that make them a standout exercise in the realm of strength training.

From promoting a neutral spine alignment to reducing shear forces and increasing quadriceps engagement, the trap bar deadlift provides a well-rounded and safe option for individuals of all fitness levels. As with any exercise, it's crucial to prioritise proper form and gradually increase the load to ensure a safe and effective workout.

Consider incorporating trap bar deadlifts into your strength training routine to experience the diverse benefits they bring to the table.

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.