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

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

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

1. Chin Ups

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

2. Dips

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

3. Jump Squats

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

4. Back Extensions

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

5. Walking Lunges

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

6. Push Ups

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

7. Hanging Leg Raises

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

8. Burpees

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

9. Side Plank Clam Shells

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

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

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

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

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

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

Our locations are…

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

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

The Benefits of Mixing in High Rep Days for Muscle Growth

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

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

High Reps Build Muscle

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

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

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

There’s Less Connective Tissue Damage

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

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

They’re a New Challenge to Mix Up Your Workouts

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

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

High Reps Challenge Slow-Twitch Muscle Fibres

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

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

High Rep Days for Muscle Growth

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

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

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

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

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

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

Our locations are…

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

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

Here’s a Realistic Morning Routine

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

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

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

Rehydrate Yourself Fully

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

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

Get Your Supplements In

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

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

Expose Yourself to Some Sunlight

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

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

Take in Some Gentle Movement

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

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

Final Thoughts

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

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

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

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

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

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

Our locations are…

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

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

Should I Be Taking Protein After My Workouts?

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

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

What Happens to Your Muscles After a Workout?

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

The Role of Protein in Recovery

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

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

Benefits of a Post-Workout Recovery Shake

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

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

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

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

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

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

How Much Protein Do You Need?

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

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

Do I Have to Take a Shake?

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

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

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

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

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

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

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

Our locations are…

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

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

Does Walking Work for Weight Loss?

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

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

The Science Backs It Up

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

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

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

The Perfect Partner for Your Fitness Journey

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

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

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

A Breath of Fresh Air for Your Mind

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

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

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

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

Step Towards a Healthier You

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

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

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

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

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

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

Our locations are…

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

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

How Effective is Training With a Personal Trainer?

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

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

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

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

The Science Says It All

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

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

The study concluded…

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

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

The researchers here concluded…

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

Beyond the Numbers: The Real-World Benefits

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

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

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

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

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

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

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

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

Investing in Yourself

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

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

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

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

Our locations are…

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

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

How AdMac Fitness Small Group Training Delivers Results

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

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

1. Every session is coached

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

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

2. No waiting around for equipment

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

3. We use the outdoors too

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

4. Friendly groups that motivate you

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

5. Coaches that set the standard

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

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

Ready to train smarter?

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

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

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

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

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

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

Our locations are…

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

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

Nervous About Exercise? Come to AdMac Fitness

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

A Beginner-Friendly Personal Training Studio

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

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

No Crowds, No Pressure

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

Expert Coaches Who Truly Care

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

You’ll Never Have to “Go It Alone”

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

A Warm, Friendly Environment

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

Your Journey, Your Pace

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

Ready to Start?

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

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

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

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

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

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

Our locations are…

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

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

The Power of Eccentrics for Muscle Growth

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

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

What is an Eccentric Muscle Contraction?

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

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

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

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

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

How Eccentric Exercises Build Muscle

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

Here’s why eccentrics are so effective:

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

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

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

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

How to Incorporate Eccentric Training

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

Here are some simple ways to include eccentrics:

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

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

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

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

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

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

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

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

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

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

Our locations are…

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

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

Fast and Slow – Two Effective Cardio Strategies

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

Slow and Steady: Why Low-Intensity Cardio Works

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

Why it’s so effective:

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

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

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

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

Fast and Furious: The Power of High-Intensity Cardio

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

What makes it so good?

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

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

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

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

So… Which One’s Better?

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

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

Whatever your pace, cardio done right will move you closer to your goals.

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

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

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

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

Our locations are…

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

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

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

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

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

Born in: Šilutė, Lithuania

Training Style: Strength training, hypertrophy, and mobility

Specialities: Strength and Conditioning qualified

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

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

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

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

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

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

Meet the Personal Training Team: Kiefer Piccio

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

AdMac Fitness Personal Trainer: Kiefer Piccio

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

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

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

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

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

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

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

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

NEW PERSONAL TRAINER ALERT! Meet Joana Alves!

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

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

Joana Alves – Personal Trainer

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

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

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

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

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

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

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

Your Guide to Seasonal Fruits and Vegetables This Summer

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

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

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

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

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

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

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

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

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

Fruits:

• Strawberries

• Raspberries

• Blackberries

• Blueberries

• Cherries

• Gooseberries

• Plums

• Currants (red, black)

• Tomatoes

• Peaches

• Melons

Vegetables:

• Asparagus

• Aubergine

• Beetroot

• Broad beans

• Broccoli

• Carrots

• Cauliflower

• Courgettes

• Cucumber

• Fennel

• French beans

• Garlic

• Lettuce and other salad leaves

• New potatoes

• Peas

• Peppers

• Radishes

• Rocket

• Runner beans

• Samphire

• Spinach

• Spring onions

• Sweetcorn

• Swiss chard

• Turnips

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

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

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

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

Enjoy Your Fittest Summer Ever With AdMac Fitness Small Group Training

Summer is around the corner – and there's no better time to feel strong, energised, and confident. If you're looking to build fitness, lose weight, or just feel better in your body, AdMac Fitness Small Group Training is the ultimate way to get there.

Train with Purpose – Without the Pressure

Our Small Group Training sessions offer all the benefits of a structured fitness programme, but with a fun, social twist. You’ll train alongside like-minded people, with expert coaching to guide your every rep and movement. It’s not a bootcamp – it’s supportive, focused, and designed to get results.

A Personal Touch in a Group Environment

Each session is designed by our experienced coaches and scaled to your level. Whether you're new to training or looking to take your fitness up a notch, we’ll make sure you’re moving safely and effectively. With a maximum of six people per session, you’ll never feel lost in the crowd.

Results That Last Beyond Summer

We focus on building strength, improving endurance, and helping you move better. The result? You’ll not only look great this summer – you'll feel fitter, healthier and more confident for the long term.

More Affordable Than Personal Training

Small Group Training gives you access to expert coaching at a fraction of the cost of one-to-one sessions. That means you can train more often and stay consistent, which is key to getting the results you want.

Join the AdMac Fitness Community

At AdMac, you’re never just another member. Our community is welcoming, inclusive and supportive. You’ll look forward to your sessions, build lasting habits, and maybe even make a few new friends along the way.

Make this your fittest, most energised summer ever – join us for Small Group Training and see what your body’s really capable of. Get in touch today to book your first session!

Small Group Training returns at AdMac Fitness!

Our small group training is back with a bang. We have packaged up our Personal Training product and made it available to customers at a fraction of the price.

Expect challenging and fun strength workouts that are mixed with bouts of cardio.

If you are looking to getting fitter, stronger and lose body fat all under the watch of an experienced coach in a private setting then this is for you,

Where are they?

AdMac Fitness, Railway Arch 457, Robeson Street, E3 3JA (Just off Bow Common Lane)

CALL/TEXT OR EMAIL TO BOOK ON FOR TRIAL SESSION.

07921465108

admacfitness@gmail.com

Summer is Coming – Here's Your Diet Switches

As the days get longer and the temperature rises, it's the perfect time to give your nutrition a seasonal refresh.

At AdMac Fitness, we believe that small, smart changes can help you feel your best and perform at your peak. Here are some easy diet switches to make as we head into summer:

Cut Back on Vitamin D Supplements

During the darker months, many people rely on vitamin D supplements to maintain healthy levels. But in summer, with more opportunities to get outside, you can reduce your supplementation on sunny days. A short walk or workout in the sunshine not only lifts your mood but also supports natural vitamin D production.

Eat More Seasonal Fruits and Veg

Summer brings a colourful array of seasonal produce. Strawberries, tomatoes, new potatoes, salad greens and courgettes are all at their best. These foods are packed with nutrients, help you stay hydrated, and taste great. Add a handful of berries to breakfast or build a big, fresh salad for lunch.

Hydrate, Hydrate, Hydrate

As the weather warms up, you’re likely to sweat more, especially during workouts. That means hydration becomes even more important. Keep a water bottle handy, aim to drink regularly throughout the day, and consider adding some electrolytes if you're training hard in the heat.

Fire Up the BBQ

Eating outside isn’t just enjoyable – it can be healthy too. Cooking on the BBQ uses no additional fats and is a great way to prepare lean meats, fish, and veg. Grilling brings out fantastic flavour without the need for heavy sauces or oils, and it makes mealtimes a more social, enjoyable experience.

At AdMac Fitness, we're here to help you feel your best all year round. These small diet switches can help you make the most of the summer season – in and out of the gym.

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

Losing Weight Quickly – Is It Worth It?

With summer around the corner and new year’s resolutions fizzled away a long time ago, the idea of dropping a lot of weight quickly can be incredibly tempting.

Whether it’s a holiday on the horizon, a big event coming up, or simply a burst of motivation, the appeal of rapid fat loss is understandable. And yes – it is possible to lose weight fast. But at AdMac Fitness, we believe it’s important to ask: what's the cost?

Here’s the realities of rapid weight loss…

You Have to Be Super Strict

Quick weight loss demands serious discipline. We’re talking tight calorie control, meticulous meal planning, and absolutely no room for mindless snacking. That kind of commitment isn’t impossible – many people have done it – but it requires relentless focus and mental energy.

Cheat Days? Not a Chance!

When you're on an aggressive fat loss plan, there's simply no room for cheat meals or spontaneous treats. One meal off-plan can undo days of hard work. That means skipping the dessert, turning down drinks, and walking past the takeaway even when you're craving it most.

Social Life Takes a Hit

Being strict also affects your social life. If your friends are heading out for a meal or drinks, sticking to your plan might mean saying no. That can feel isolating, and it’s one of the biggest challenges people face when dieting hard and fast.

Energy Crashes and Mood Swings

The body doesn’t love extreme changes. Aggressive fat loss can lead to low energy, brain fog, irritability and even disrupted sleep. You might lose weight quickly, but it often comes at the expense of how good you feel day-to-day.

Give Yourself More Time

The good news? If you allow yourself more time to lose weight, the pressure eases. You can enjoy more flexibility, eat more food, train better, and feel more like yourself throughout the process. It might take longer, but it’s far more sustainable and often leads to better long-term results.

At AdMac Fitness, we tailor programmes that work with your goals and lifestyle. Whether you're after fast results or a long-term transformation, we’ll help you strike the balance. Because fitness should support your life, not control 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

No Time, No Problem

Life is busy. Between work, family, and the daily grind, carving out a full hour for the gym just isn’t always realistic. But that doesn’t mean your fitness has to take a backseat.

At AdMac Fitness, we believe in making fitness fit your life – and that includes quick, effective workouts when you're short on time.

This three-exercise workout might be short, but it packs a punch. Featuring the bench press, squat, and deadlift, this session targets every major muscle group, builds strength, boosts endurance, and doesn’t need a load of fancy equipment.

Why These Three?

These exercises that work multiple muscle groups at once…

Bench Press: Strengthens the chest, shoulders, and triceps while helping to build upper body pushing power. The most popular exercise of them all!

Squat: A lower body powerhouse, squats work the quads, glutes, hamstrings, and even engage your core. It’s foundation stone of lower body strength training.

Deadlift: This total-body movement targets your back, glutes, hamstrings, and grip, while reinforcing good posture and functional strength.

Minimal Kit, Maximum Results

All you need is a barbell and some weights and ideally, a squat rack. No machines, no queues, and no fluff. If you're training at home or in a private studio, these lifts offer a time-efficient way to train with real impact.

You can adapt the workout to hit different fitness goals. Here’s a couple of ways…

For strength endurance:

Take a weight around 60% of your 1 rep max, and perform each exercise for 45 seconds without stopping. Rest for 60 seconds, then repeat. Do this for 5 rounds per exercise.

For strength:

Perform a set of 10 of each exercise with a light weight as a warm up. Then build up to a ‘working weight’, and hit several sets of 1-3 reps per exercise.

For pure cardio:

Perform each exercise for 30 seconds with around 50% of your 1 rep max. At the end of the 30 seconds of bench press, go straight into the squats, and at the end of the squats go into the deadlifts. It’ll make each set around 90 seconds long.

Repeat this as many times as you can within a time frame.

Strength and Endurance in One Hit

By adjusting your sets and reps, this workout can be tailored to suit your goals. Keep reps low and weights heavy for strength, or go for moderate weights and shorter rest periods to build muscular endurance and cardio fitness at the same time. Either way, you're getting serious value from just three moves.

So, next time you're pressed for time, remember: No time? No problem. Three lifts, total-body activation, and a dose of strength and stamina – job done.

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

Want to Lose Weight for the Summer? AdMac Fitness Is Here to Help

Summer is just around the corner, and if you’re looking to shed a few pounds and feel your best, AdMac Fitness has everything you need to get there.

For the last decade AdMac Fitness has offered the best personal training and small group training in east London. We’ve helped hundreds of people achieve amazing transformations in their health, fitness and physique.

Whether you prefer one-on-one coaching or thrive in a supportive group environment, we have training options to suit your goals, experience level, and budget. Here’s why AdMac Fitness is the go-to personal training option in East London…

AdMac Fitness Offers a Range of Training Options

At AdMac Fitness, we understand that everyone’s fitness journey is different, which is why we offer a variety of training solutions. Our personal training sessions provide tailored workouts, expert coaching, and accountability to help you hit your goals faster. You’ll work closely with one of our highly qualified trainers who will design a programme specifically for you, ensuring safe and effective progress.

If you prefer a more social and cost-effective approach, our Small Group Training sessions are the perfect option. These sessions offer structured workouts in a friendly and motivating environment, allowing you to train alongside others with similar goals. You’ll still receive expert guidance, but with the added benefit of team camaraderie and support.

There’s a Product for Different Price Points

We believe that effective fitness coaching should be accessible to everyone, no matter their budget. If personal training isn’t within your price range, our Small Group Training sessions provide an affordable alternative without compromising on quality. You’ll still receive expert instruction, structured programming, and the motivation of a group setting—all at a lower cost than one-on-one coaching.

We’re a Private Studio

If you feel nervous about exercising in a busy gym or don’t want to waste time waiting for equipment, then our private studio is the ideal solution. Unlike commercial gyms, AdMac Fitness offers a welcoming, non-intimidating environment where you can train with confidence.

Our private setting ensures you have the space and equipment you need without the crowds, making your workouts more focused and enjoyable.

Our Coaches Are Some of the Best Around

One of the biggest advantages of training at AdMac Fitness is the expertise of our coaching team. Our trainers are not only highly qualified but also vastly experienced, having worked with hundreds of clients just like you.

Whether you’re new to exercise or looking to break through a plateau, our coaches will guide and support you every step of the way. Their knowledge, passion, and personalised approach make achieving your summer fitness goals easier and more enjoyable.

Start Your Summer Transformation Today

If you’re serious about losing weight and feeling your best this summer, AdMac Fitness is ready to help. With expert coaching, flexible training options, and a private, welcoming environment, we make it easier than ever to achieve your goals. Get in touch today and take the first step towards a healthier, fitter 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

5 Reasons Why a Morning Walk Is a Great Idea

At AdMac Fitness we believe in a well-rounded approach to health and fitness. Our personal training clients and small group training clients know that whilst we work hard in the gym, we advocate for more gentle forms of exercise too.

Case in point, a morning walk.

Starting your day with a morning walk is one of the simplest yet most effective habits you can adopt for better physical and mental health. Whether you’re looking to boost your energy, improve your metabolism, or simply enjoy some fresh air, here’s why a morning walk is a great idea…

Early Morning Light Exposure Helps to Set Circadian Rhythms

Getting outside for a walk in the early morning exposes you to natural light, which plays a crucial role in regulating your circadian rhythms. Sunlight exposure, particularly in the first few hours of the day, signals to your body that it’s time to wake up. This helps regulate your sleep-wake cycle, making it easier to fall asleep at night and wake up feeling refreshed.

Early morning light also supports healthy hormone production, increasing serotonin levels (which boost mood) and regulating melatonin, the hormone responsible for sleep.

It Kickstarts Your Metabolism

Engaging in physical activity first thing in the morning helps to fire up your metabolism. Walking increases your heart rate, improves circulation, and encourages your body to burn calories more efficiently throughout the day.

Even a short, brisk walk can stimulate fat metabolism and support weight management, making it an excellent choice for those looking to maintain or lose weight. Plus, starting your day with movement helps you stay more active overall.

Walking to Work Saves on Commuter Costs

If you live within a reasonable distance from work, swapping a car or public transport for a morning walk can save you money.

With rising fuel costs and public transport fares, walking is a cost-effective and eco-friendly alternative. Even if you can’t walk the entire way, getting off a stop early and walking the rest can still cut costs while improving your health.

Plus, for those of us in London, is there anything worse than a hot tube first thing in the morning?! A walk is MUCH more appealing!

Walking Helps to Improve Tissue Health and Has a Low Injury Risk

Unlike high-impact exercises, walking is gentle on the joints and muscles while still providing significant health benefits.

Regular walking improves circulation, helping deliver oxygen and nutrients to your muscles, tendons, and ligaments. It also promotes healthy connective tissue and reduces stiffness, making it an excellent option for people recovering from injuries or those looking for a low-risk form of exercise.

It's a Great Stress Reliever

Walking, particularly outdoors, has been shown to reduce stress and anxiety. The combination of fresh air, natural surroundings, and rhythmic movement has a calming effect on the nervous system.

Exposure to green spaces has been linked to lower cortisol levels (the stress hormone), while the simple act of walking can help clear your mind and improve focus. Whether you're taking a solo stroll or enjoying a walk with a friend, it’s a fantastic way to start your day feeling calm and refreshed.

A morning walk offers a range of benefits, from improving your sleep cycle and metabolism to saving money and reducing stress. It’s a simple yet powerful way to support your overall health and wellbeing. So why not lace up your trainers, step outside, and start your day with a walk?

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