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

Yes, You CAN Enjoy Easter Eggs on a Diet... Just Calorie Bank!

Easter is a time of celebration, family gatherings, and of course, chocolate! If you're trying to lose weight, you might think Easter eggs are off-limits. But the good news is, with the right strategy, you can enjoy your favourite treats without derailing your progress.

The secret? Calorie banking…

What is Calorie Banking?

Calorie banking is a simple yet effective weight management technique. It involves reducing your calorie intake on the days leading up to a higher-calorie event, such as Easter, so you have extra calories available when you want to indulge. Think of it as putting calories in a 'savings account' that you can withdraw when needed.

For a detailed guide on calorie banking and how to do it effectively, check out this article.

How to Enjoy Easter Eggs While Staying on Track

If you’re following a structured weight loss plan with AdMac Fitness personal trainers, you don’t need to feel guilty about a little chocolate. Here’s how to make it work:

1. Reduce Calories Leading Up to Easter

If you know you’ll be indulging in Easter eggs, try to create a calorie buffer by eating slightly less in the days before. This can be achieved by:

• Cutting out unnecessary snacks

• Reducing portion sizes slightly

• Swapping high-calorie meals for lower-calorie, protein-rich alternatives

2. Increase Your Activity Levels

Another way to ‘earn’ extra calories is to burn more through exercise. Add an extra workout, go for a longer walk, or increase your daily step count in the lead-up to Easter. Even a slight increase in movement can help create the calorie deficit you need to enjoy some chocolate guilt-free.

3. Choose Wisely & Control Portions

Not all Easter treats are created equal. If you’re mindful of your choices, you can enjoy your favourites without excessive calorie intake.

• Opt for smaller eggs rather than giant ones.

• Dark chocolate is often lower in sugar and has health benefits.

• Eat slowly and savour each bite – you’ll find you need less to feel satisfied.

4. Get Back on Track After Easter

A single day of indulgence won’t ruin your progress, but consistency is key. After Easter, return to your usual balanced diet and exercise routine with the help of your AdMac Fitness personal trainer. They’ll help keep you accountable and ensure you stay on track without guilt or frustration.

AdMac Fitness – Helping You Lose Weight Without Sacrificing the Treats

At AdMac Fitness, we believe in a balanced approach to fitness and nutrition. There’s no need for extreme diets or unnecessary restrictions – just smart strategies like calorie banking that allow you to enjoy your favourite foods while making progress towards your goals.

If you want expert guidance on managing your diet, staying consistent, and losing weight without feeling deprived, our personal trainers are here to help. Get in touch today and let us help you find a plan that works for you!

So go ahead – enjoy your Easter eggs. Just plan ahead, stay active, and most importantly, enjoy every bite!

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

Using Nutrition for Optimal Post-Exercise Recovery

At AdMac Fitness we offer the best personal training in East London. Part of the reason our personal training works, is the nutritional advice we supply alongside it.

Some of the nutritional advice we give is around eating for recovery.

Recovery is just as important as training when it comes to improving performance and achieving fitness goals. Whether you’re pushing through strength training, endurance workouts, or high-intensity sessions, the right nutrition strategy can accelerate recovery, reduce muscle soreness, and enhance future performance.

So, what should you eat post-exercise to maximise recovery? Let’s explore the key nutritional principles based on the latest scientific research on food and recovery…

1. Replenishing Glycogen Stores with Carbohydrates

Exercise depletes muscle glycogen – the stored form of carbohydrates that fuels your workouts. To optimise recovery, consuming carbohydrates post-workout is essential, particularly after high-intensity or endurance training.

• Best sources: Whole grains, sweet potatoes, rice, fruits, and oats

• Ideal intake: ~1-1.2g of carbohydrates per kg of body weight within 30-60 minutes post-exercise

• Why it matters: Faster glycogen replenishment means better recovery and readiness for your next session

Pairing carbohydrates with protein enhances glycogen resynthesis, making this combination a crucial part of your post-workout meal.

2. Protein for Muscle Repair and Growth

Resistance training and high-intensity workouts cause microscopic damage to muscle fibres – this is how muscles grow stronger. To repair and build muscle effectively, consuming adequate high-quality protein post-exercise is key.

• Best sources: Lean meats, fish, eggs, dairy, plant-based protein (tofu, legumes, quinoa)

• Ideal intake: ~20-40g of protein post-exercise, depending on body weight and training intensity

• Why it matters: Amino acids from protein stimulate muscle protein synthesis, reducing muscle breakdown and enhancing strength gains

Combining protein with carbohydrates (such as a chicken and rice meal or a smoothie with whey protein and banana) supports both glycogen restoration and muscle recovery.

3. Hydration and Electrolyte Balance

Sweating during exercise leads to fluid and electrolyte loss, which can impair recovery if not replenished properly. Hydration supports circulation, nutrient delivery, and muscle function.

• Best sources: Water, coconut water, electrolyte-rich drinks, or adding salt to meals after intense sweating

• Ideal intake: 1.5L of fluid for every kg of body weight lost through sweat

• Why it matters: Proper hydration prevents cramping, fatigue, and impaired performance in future sessions

If you've completed a long endurance session or intense training in hot conditions, replacing sodium, potassium, and magnesium levels is crucial.

4. Reducing Inflammation with Healthy Fats

Post-exercise inflammation is a natural response to intense workouts, but excessive inflammation can delay recovery. Healthy fats help manage inflammation without interfering with the recovery process.

• Best sources: Oily fish (salmon, mackerel), avocados, nuts, seeds, and olive oil

• Why it matters: Omega-3 fatty acids reduce muscle soreness and promote overall recovery

While fat isn't a priority in immediate post-exercise nutrition, including healthy fats in meals throughout the day can aid long-term recovery.

5. Micronutrients for Recovery and Performance

Vitamins and minerals play a crucial role in muscle repair, immune function, and energy metabolism.

• Vitamin C: Supports immune function and collagen production (found in citrus fruits, peppers, and berries)

• Vitamin D: Helps with muscle function and bone health (found in eggs, oily fish, and sunlight exposure)

• Magnesium and Potassium: Prevent cramps and aid muscle relaxation (found in leafy greens, bananas, and nuts)

• Zinc and Iron: Support recovery and oxygen transport (found in red meat, shellfish, and legumes)

A well-balanced diet rich in whole foods ensures you get these essential nutrients for optimal recovery.

6. Timing and Practical Meal Ideas

The first 30-60 minutes after exercise is a prime window for nutrient absorption, but recovery nutrition extends throughout the day. Some practical post-exercise meal ideas include:

• Protein smoothie (whey or plant protein, banana, and almond milk)

• Chicken, quinoa, and roasted vegetables

• Greek yoghurt with berries and honey

• Salmon with sweet potato and steamed greens

• Omelette with spinach and wholegrain toast

Food is Both Fuel and Recovery

Effective post-exercise recovery nutrition isn’t just about eating more – it’s about eating smart. By prioritising carbohydrates, protein, hydration, and key micronutrients, you’ll enhance muscle repair, replenish energy stores, and prepare your body for the next workout.

At AdMac Fitness, we don’t just focus on what happens during your training sessions – we help you build sustainable habits for better performance and recovery. Need personalised nutrition advice? Speak to one of our expert trainers to optimise your diet 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

Running or Cycling - Which is Best?

When it comes to adding extra cardio between your personal training sessions at AdMac Fitness, a frequent question is: which is the better option – running or cycling? Both have their merits, but your choice should align with your fitness goals, recovery needs, and personal preferences.

Let's break it down using data on calorie burn and the practicalities of each option…

Calorie Burn – Running vs. Cycling

If you’re looking to maximise calorie burn, running generally has the edge over cycling at similar effort levels. According to data from the Wisconsin Department of Health Services (because it’s the most comprehensive data we have on the activities) a 70kg (154lb) person burns:

• Running at 5mph (12 min/mile): ~606 calories per hour

• Running at 6mph (10 min/mile): ~700 calories per hour

• Running at 7.5mph (8 min/mile): ~864 calories per hour

Meanwhile, the same person cycling burns:

• Leisure cycling (~10-11.9mph): ~292 calories per hour

• Moderate cycling (~12-13.9mph): ~563 calories per hour

• Vigorous cycling (~14-15.9mph): ~704 calories per hour

At higher intensities, cycling can match or even surpass the calorie burn of running. However, most casual cyclists tend to ride at moderate speeds, making running the more efficient calorie burner for the time invested.

Injury Risk and Recovery Considerations

One key factor in deciding between running and cycling is the impact on your body. Running, especially at faster speeds or over long distances, places significant stress on the joints, tendons, and muscles. This leads to:

• Higher injury risk, particularly for knees, shins, and ankles

• Longer recovery times, which can impact strength training and other workouts

Cycling, on the other hand, is a low-impact activity, reducing the likelihood of overuse injuries while still providing cardiovascular benefits. If you already have joint concerns or struggle with post-run soreness, cycling may be the better choice.

Which Works Best Between Your Personal Training Sessions?

To make the most of your personal training sessions, you want to arrive fresh and rested. If you’re fatigued after a long run or ride, it’ll hamper your ability to work to your max with the PT. With that in mind, you should be considering the recovery time of a cardio workout between sessions.

If your personal training sessions at AdMac Fitness are designed to build strength, mobility, and overall fitness, your choice of cardio should complement these goals rather than hinder recovery. Here’s how to decide:

Choose Running If:

• You want the most calorie burn in a short time

• You enjoy the convenience of just putting on trainers and heading out

• You have no major joint issues and can handle the impact

• You’re training for endurance events like a 5K or half marathon

Choose Cycling If:

• You want a lower-impact cardio option that’s easier on the joints

• You’re doing frequent strength training and need quicker recovery

• You enjoy longer, steady-state workouts

• You have access to a bike or prefer indoor cycling

Final Verdict – The Best Cardio is What You Enjoy

Ultimately, the best cardio is the one that fits your lifestyle, supports your training at AdMac Fitness, and keeps you moving consistently. If you need high-calorie burn and can handle the impact, running is a strong option. If you want joint-friendly endurance work that complements your strength training, cycling is the way to go.

Whichever you choose, balance is key – don’t let your extra cardio compromise your recovery and performance in your personal training sessions. Need help structuring your workouts? Our expert trainers at AdMac Fitness can guide you to the perfect combination of strength, mobility, and cardio for 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

Weight Loss Progress - What's a Good Rate of Weight Loss?

At AdMac Fitness we can safely call ourselves weight loss experts. Our personal trainers have helped hundreds of people in east London lose weight healthily and successfully, using tried and trusted methods.

So, when it comes time to weight loss progress, we’ve got a lot to say on the matter.

When embarking on a weight loss journey, one of the most common questions is: how fast should I be losing weight? While rapid results might sound appealing, achieving sustainable progress is key to long-term success. So, what’s a healthy and realistic rate of weight loss?

Here’s a few thoughts based on 10+ years of personal training and weight loss experience…

A Healthy Rate of Weight Loss

Most people following a structured weight loss plan that includes appropriate exercise and calorie control will typically lose around 1-2lbs per week. This is considered a healthy and sustainable pace by fitness professionals and health experts alike.

At this rate, your body has enough time to adapt to the changes in your diet and activity levels without sacrificing muscle mass, energy levels, or overall well-being.

Remember - Weight Loss Isn’t Always Linear

It’s important to understand that weight loss rarely follows a perfectly consistent pattern. Even if you’re following your plan carefully, some weeks you may lose more than 2lbs, while other weeks the scale may barely move. This fluctuation is normal and can be influenced by factors such as:

• Water retention

• Hormonal changes

• Muscle gain (especially if you're exercising regularly)

• Food intake timing and digestion

What matters most is the overall trend — steady progress over time should average around 1-2lbs per week. Patience is key.

Can You Lose Weight Faster?

Yes, faster weight loss is possible, but it often demands much stricter discipline and dedication. Aggressive calorie deficits, intense workout routines, and strict food control may yield faster results, but they can be difficult to sustain. Extreme dieting may also lead to fatigue, nutritional deficiencies, and muscle loss if not managed properly.

Instead of chasing rapid results, focus on creating a manageable routine that fits into your lifestyle and allows you to maintain your progress long-term.

The Power of a Sensible Plan

A balanced diet combined with a practical exercise routine will always outperform crash diets in the long run. Sudden and severe calorie restriction can be demotivating and unsustainable. More importantly, extreme diets often result in muscle loss, low energy levels, and increased cravings.

By following a plan you can realistically maintain, you're far more likely to achieve consistent, lasting results.

Balancing Calories for Fat Loss and Performance

To lose weight effectively, you need to create a calorie deficit — consuming fewer calories than your body burns. However, cutting calories too aggressively can leave you feeling drained and make it harder to fuel your workouts.

The key is to strike a balance:

• Eat enough calories to support your workouts and recovery.

• Keep your overall intake low enough that your body taps into fat reserves for energy.

• Prioritise nutrient-dense foods such as lean proteins, vegetables, and whole grains to ensure you're nourishing your body properly.

Why AdMac Fitness Personal Trainers Make All the Difference

Losing weight is easier — and more enjoyable — with expert support. At Admac Fitness, our experienced personal trainers are skilled in designing tailored fitness and nutrition plans that deliver results.

Our trainers will:

• Develop a personalised workout plan that suits your fitness level, goals, and lifestyle.

• Provide practical advice on managing your diet without restrictive or unsustainable methods.

• Motivate and guide you through challenging workouts, helping you push yourself safely and effectively.

• Track your progress, making adjustments to keep your results on track — even when weight loss stalls.

With professional coaching, you'll stay accountable, build confidence, and achieve results at a healthy and sustainable pace.

The Bottom Line

For most people, 1-2lbs per week is an ideal rate of weight loss — steady enough to keep you motivated while protecting your health and performance. Faster results are possible but often come at the cost of sustainability.

By combining a smart diet, effective exercise, and expert support from Admac Fitness, you can achieve meaningful weight loss while feeling strong, energised, and confident every step of 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

5 Benefits of Raw Food in Your Diet

Incorporating more raw food into your diet can be a simple yet powerful way to boost your health. Raw foods are often packed with nutrients, easy to prepare, and naturally low in calories. That’s just some of the benefits by the way - your health and physique will show you the others!

Unfortunately, when most people think of raw foods they automatically think of bland salads and ‘rabbit food meals’, rather than looking at the many benefits of including more raw foods in your diet.

Here are five key benefits of including more raw food in your daily meals…

1. Higher Fibre Content

Raw foods, particularly fruits and vegetables, are naturally high in fibre. Fibre plays a crucial role in supporting digestion, promoting gut health, and maintaining stable blood sugar levels. A fibre-rich diet can also help reduce cholesterol levels and improve heart health.

By eating raw produce such as carrots, peppers, leafy greens, and apples, you increase your fibre intake without relying on supplements. Fibre also promotes satiety, helping you feel fuller for longer and reducing the temptation to overeat.

2. Faster Meal Prep Time

One of the most appealing aspects of raw food is how quick and easy it is to prepare. Since raw food doesn’t require cooking, you can throw together meals in minutes. Salads, smoothies, and fruit bowls are excellent examples of nutrient-dense dishes that require minimal preparation.

For busy lifestyles, incorporating raw foods means spending less time in the kitchen while still enjoying fresh, wholesome meals.

3. Maintain Vitamins and Minerals in Food

Cooking food at high temperatures can reduce its vitamin and mineral content. Nutrients such as vitamin C, B vitamins, and potassium are particularly susceptible to heat loss. By eating these foods raw, you retain their full nutritional value.

For example, peppers, broccoli, and spinach are excellent sources of vitamin C, but this nutrient diminishes when exposed to prolonged heat. Keeping them raw ensures you get the maximum benefit.

4. Enjoy Foods at Their Best

Eating raw foods that are in season enhances both their flavour and nutritional value. Seasonal fruits, such as berries in summer or crisp apples in autumn, are not only fresher but often richer in antioxidants and vitamins.

Seasonal produce is also more likely to be locally sourced, reducing the time from farm to table, which helps maintain freshness and taste. By choosing raw foods in season, you enjoy them at their peak.

5. Lower Calories for Easier Weight Loss

Most raw foods are naturally lower in calories compared to processed or cooked options. Since raw meals tend to be heavily plant-based, they are often packed with water and fibre, providing bulk and nutrition without excessive calories.

For those aiming to manage their weight, raw foods like leafy greens, cucumber, and tomatoes can help create satisfying, low-calorie meals that support fat loss and energy balance.

Incorporating More Raw Foods into Your Diet

Adding more raw foods doesn’t mean you need to switch to an entirely raw diet. Simple swaps, like including a side salad with your meals, snacking on fresh fruit, or blending raw vegetables into smoothies, can make a big difference.

By embracing the benefits of raw food, you can improve your nutrient intake, save time in the kitchen, and support a healthier lifestyle with minimal effort.

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

Sun Exposure Research - Are We Getting Too Little?

In recent years, concerns about skin cancer have led many of us to avoid sunlight as much as possible. While protecting your skin from excessive sun exposure is crucial, research increasingly suggests that many people may now be getting too little sunlight, potentially missing out on key health benefits.

At AdMac Fitness we’re all about sensible advice, and don’t really believe in ‘absolutes’. Every health situation is different.

We know vitamin D is vital to human health, so should we be getting more sun exposure - could it be an important part of the health jigsaw for us? This question has led to more in-depth research on the topic, and this blog post outlines what we’ve found…

Sunlight plays a vital role in supporting overall well-being. Here's why moderate sun exposure should be a priority in your lifestyle…

1. Vitamin D Production is Boosted

Sunlight is the body’s most effective source of vitamin D, a crucial nutrient that supports bone health, immune function, and muscle strength. When UVB rays from the sun hit your skin, they trigger vitamin D synthesis. Without enough sun exposure, deficiencies can develop, increasing the risk of osteoporosis, weakened immunity, and fatigue.

Aim for 10-30 minutes of sun exposure several times a week, depending on your skin type and local climate. Exposing larger areas like your arms and legs enhances vitamin D production.

2. Immune System Support

Vitamin D produced through sun exposure plays a key role in activating T-cells, which are essential for identifying and neutralising harmful pathogens. Studies suggest that those with low vitamin D levels are more susceptible to colds, flu, and other infections.

Take the opportunity to get out in the sunshine to help boost your immune system whenever you can.

3. Sleep Regulation

Natural sunlight exposure helps regulate your circadian rhythm, the body’s internal clock. Morning sunlight exposure, in particular, promotes serotonin production, which not only boosts mood but also converts into melatonin later in the day, improving sleep quality.

Spend time outdoors in the morning to help your body align with its natural sleep-wake cycle. Ideally, a walk to work in the morning, or a morning dog walk will help with this progress.

4. Blood Pressure Control

Research shows that sunlight exposure can help lower blood pressure by stimulating the release of nitric oxide from the skin. This compound relaxes blood vessels, improving circulation and reducing hypertension risk.

This isn’t a one-off finding, several studies have linked sun exposure with a reduction in blood pressure via increased production of nitric oxide.

5. Improved Mental Health

Exposure to sunlight is linked to increased serotonin levels, which can help combat feelings of depression and anxiety. Sunlight exposure may be particularly helpful in managing seasonal affective disorder (SAD), a condition triggered by reduced light levels during winter months.

You can instantly reduce some stress markers simply by being outside in the sunshine, whenever it turns up!

6. Reduced Stress Levels

Time spent outdoors in natural light has been shown to reduce cortisol, the body's primary stress hormone. This effect is amplified when combined with activities such as walking or exercising in green spaces. As well as reducing stress, the downstream effect is that other physiological markers improve.

Simply reducing stress eases cardiovascular pressure, muscle tension and helps to regulate breathing, which can reduce feelings of anxiety and overwhelm.

7. Skin Health in Moderation

While excessive sun exposure can damage the skin, controlled exposure may actually improve certain skin conditions like psoriasis, eczema, and acne by reducing inflammation.

Take care to not OVER expose yourself to the sun, but starting with 5-10 minutes and building up is appropriate for most people, depending on the location and time of day, month and year. The sun is strongest in the middle of the day, and in particularly hot countries.

In the UK, 10-30 minutes in the mornings and afternoons are suitable for most people.

Striking the Right Balance

While moderate sun exposure offers a host of benefits, balance is key. Overexposure to UV rays can increase the risk of skin cancer and accelerate skin aging. The key is to enjoy enough sunlight to gain the benefits without burning or causing damage.

Practical Tips:

• Spend time outdoors in the morning or late afternoon when the sun is less intense.

• Use sunscreen for prolonged exposure but allow short periods of unprotected sun exposure for vitamin D synthesis.

• Combine sunlight exposure with outdoor activities such as walking, running, or yoga to enhance both physical and mental well-being.

In our efforts to avoid skin damage, many of us may have unintentionally reduced our sun exposure to unhealthy levels. By finding a safe and balanced approach to sunlight, you can unlock a powerful tool for improved immunity, better sleep, and enhanced mental well-being. Embrace the sun in moderation — your body and 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

Tabata Training – The Cardio Solution for Cardio Haters?

For many people, traditional cardio workouts feel like a chore. They’re long, repetitive, and uninspiring…

But what if there was a way to maximise fitness, burn fat, and improve cardiovascular health in just four minutes? Enter Tabata training, a high-intensity interval training (HIIT) method designed to deliver serious results in minimal time.

What Is Tabata Training?

Tabata training is a form of HIIT that involves 20 seconds of extremely intense exercise followed by 10 seconds of rest, repeated for four minutes. Named after Dr. Izumi Tabata, who pioneered the method in the 1990s, this training approach was originally developed for elite athletes but has since gained popularity for its efficiency and effectiveness.

Why Is It So Effective?

Tabata training is backed by science as a powerful way to improve both aerobic (endurance) and anaerobic (short-burst) fitness.

Researchers found that participants who performed Tabata-style workouts significantly increased their VO2 max (a key measure of cardiovascular fitness) in just a few weeks. Unlike steady-state cardio, which primarily builds endurance, Tabata also enhances explosive power, agility, and metabolic health.

The research paper can be found here.

Fat Loss and Body Composition Benefits

For those looking to burn fat and reshape their body, Tabata training is an excellent choice. Research published in 2023 demonstrated that inactive women who followed a Tabata training programme saw a significant reduction in body fat percentage. The high-intensity nature of Tabata workouts spikes post-exercise oxygen consumption (EPOC), meaning you continue burning calories long after your workout has ended.

Cardiovascular Health Benefits

Tabata training isn’t just great for fat loss; it also delivers major cardiovascular benefits. The intense bursts of exercise push the heart rate to near-maximal levels, improving heart efficiency and endurance in a fraction of the time compared to steady-state cardio. Over time, this type of training can lower blood pressure, improve circulation, and enhance heart health, making it an effective tool for long-term wellness.

Time-Efficient and Simple

One of the biggest barriers to regular exercise is lack of time. Traditional cardio sessions often require 30-60 minutes, but Tabata condenses a high-impact workout into just four minutes. Plus, it requires no fancy equipment—you can perform bodyweight exercises like squats, burpees, or jumping jacks, or incorporate dumbbells, kettlebells, or even a stationary bike. Whether at home, in the gym, or outdoors, Tabata is an accessible and convenient option for busy individuals.

The Takeaway – Is Tabata Right for You?

If you find traditional cardio boring or time-consuming, Tabata could be the perfect solution. With proven benefits for fat loss, cardiovascular health, and overall fitness, all in a compact, high-intensity format, it’s an efficient and effective alternative to long-duration workouts.

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

Training Priorities As You Age - A Guideline

As we get older, our training priorities should shift to focus on longevity, strength, and functionality rather than purely aesthetics. While maintaining a healthy body composition remains important, ensuring your body can perform well and stay resilient is key.

Here’s how to tailor your fitness approach to support healthy aging…

Focus on Strength Over Muscle Mass

Maintaining muscle is crucial as we age, not only for strength but also for protecting bone density. Muscle mass naturally declines with age, which can lead to frailty, reduced mobility, and a higher risk of falls or fractures. Strength training helps counteract this by stimulating both muscle and bone growth.

How to train for strength:

• Prioritise compound exercises such as squats, deadlifts, and presses. These movements engage multiple muscle groups, improving both strength and coordination.

• Focus on resistance training 2-3 times per week, progressively increasing the weight you lift to continue challenging your muscles.

• Don’t forget weight-bearing activities like walking or hiking, which also contribute to better bone density.

Build and Maintain Your Mobility

Staying mobile is essential for injury prevention and maintaining independence. As we age, our joints naturally lose some flexibility, which can impact posture and movement quality.

How to improve mobility:

• Include dynamic stretching as part of your warm-up to prepare your body for exercise.

• Incorporate mobility drills such as lunges, hip circles, and shoulder stretches into your routine.

• Yoga or Pilates can be excellent additions for improving flexibility and balance.

Functional Fitness Is Important

Functional fitness is all about training your body for the demands of everyday life. Tasks such as walking up stairs, carrying shopping bags, or even getting up from a chair can become more challenging without the right preparation.

How to improve functional fitness:

• Focus on exercises that mimic daily movements, such as step-ups, loaded carries, and squats.

• Incorporate balance exercises like single-leg stands or stability ball workouts to improve coordination and reduce fall risk.

• Train with free weights and resistance bands to improve real-world strength and stability.

Build Core Strength

A strong core is the foundation of good posture, balance, and back health. As we age, maintaining core strength becomes even more important to prevent falls and protect the spine.

How to train your core effectively:

• Include exercises like planks, bridges, and Russian twists that engage multiple core muscles.

• Prioritise movements that challenge core stability rather than just isolated ab work.

• Focus on posture during your workouts, as this naturally encourages core engagement.

Don’t Neglect Your Cardio

Cardiovascular exercise remains crucial for heart health, stamina, and brain function. Regular cardio can reduce the risk of heart disease, improve circulation, and even slow cognitive decline.

How to maintain cardio fitness:

• Walking is one of the simplest and most effective ways to improve cardiovascular health. Aim for brisk walks several times a week.

• Low-impact activities such as swimming, cycling, or rowing are excellent options for maintaining heart health without excessive joint strain.

• For those with higher fitness levels, incorporating interval training can enhance cardiovascular efficiency.

Focus on Form and Function

When we’re younger, training is often driven by aesthetic goals like building muscle or achieving a lean physique. As we age, our priorities should shift to focus more on movement quality, strength, and maintaining independence. Training with good form not only prevents injury but ensures your body stays capable and resilient for years to come.

By adapting your training to prioritise strength, mobility, functionality, and heart health, you can support a healthier, more active lifestyle well into older age. if you need any help, speak to our excellent personal trainers at AdMac Fitness!

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

Mixing Up Your Running Workouts to Boost Your Fitness

At AdMac Fitness, we know that running is a fantastic way to improve cardiovascular health and build endurance. But if you find yourself stuck in the same steady-state runs, it might be time to mix things up with HIIT running workouts.

High-intensity interval training (HIIT) offers a more efficient, engaging, and sport-specific way to run while boosting your fitness and burning more calories.

Here’s a few reasons to add HIIT workouts into your running workout schedule…

HIIT is More Efficient for Fitness Improvement

If you’re looking to improve your fitness faster, HIIT running is the way to go. Compared to steady-state running, HIIT sessions push your heart rate higher, increasing cardiovascular efficiency and helping you build endurance more quickly.

The short bursts of high-intensity running burn more calories both during and after the workout. The protocol has been studied extensively, and has backing from scientists regarding its effectiveness for fat burning.

Varying Speeds is More Interesting

One of the biggest complaints about running is that it can become boring. If you’ve ever struggled to stay motivated during a long, steady run, HIIT could be the perfect solution. By incorporating different speeds and interval-based challenges, you always have a mini target ahead of you—whether it’s sprinting to the next lamppost or recovering before the next push. This keeps you mentally engaged, making the session fly by.

HIIT is Time Efficient

Not everyone has hours to spend on long-distance running. HIIT allows you to work harder in a shorter amount of time, meaning you can get a great workout in just 20–30 minutes. This not only saves time but also reduces your risk of overuse injuries, which are common in long-distance runners.

With HIIT running workouts, you can train smarter, not longer, freeing up more time for other activities or recovery. Training should be a part of your life, but it shouldn’t dominate all of your time!

It’s More Sport-Specific

Most sports don’t require you to run at a constant speed for an extended period. Whether you play football, rugby, hockey, netball, or basketball, the ability to sprint, recover, and go again is crucial. HIIT running workouts mimic this stop-start nature, making them perfect for improving your sporting performance.

If you’re looking to gain an edge on the pitch or court, incorporating HIIT into your running training can make a huge difference.

A Change is as Good as a Rest

There’s nothing wrong with steady-state running—it has its place in any well-rounded fitness programme. But sometimes a change is as good as a rest, and mixing in some HIIT sessions can reignite your love for running while delivering better fitness results.

If you’re looking to shake things up and push yourself further, our AdMac Fitness personal trainers can help design the perfect HIIT running plan for you.

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

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

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

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

Our locations are…

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

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

Meal Prepping Can Help You Lose Weight – Here’s Why

At AdMac Fitness, we know that weight loss isn’t just about working hard in the gym – it’s also about making smart choices in the kitchen. That’s why our expert personal trainers, who also provide nutritional support to our clients, frequently encourage meal prepping as a game-changer for those looking to shed unwanted weight.

Here’s why meal prepping works so well when it comes to weight loss…

You’ve Planned Ahead

One of the biggest hurdles to weight loss is impulse eating. After a long day, the temptation to grab a takeaway or snack on convenience food is high. But if you’ve meal prepped, you already have a healthy, nutritious option ready to go. This removes decision fatigue and keeps you on track with your weight loss goals.

It’s Calorie-Controlled

A major reason people struggle with weight loss is portion control. When you cook from scratch and serve straight from the pan, it’s easy to dish up too much. Meal prepping eliminates this issue because you’re storing meals in portioned containers, which naturally limits the amount you eat. At AdMac Fitness, we teach clients how to balance their macros and calories, making meal prepping even more effective.

These containers are great for storing full meals and snacks.

It Keeps Things Interesting

Losing weight doesn’t mean eating plain salads every day! Meal prepping allows you to cook a variety of delicious, home-cooked meals while still staying within your calorie goals. By planning ahead, you can experiment with flavours, try new recipes, and keep your meals exciting – all while making progress towards your ideal weight.

It Frees Up Your Evenings

Meal prepping doesn’t necessarily save you time overall – but it saves you time when you need it most. By batch-cooking at the weekend, your weeknights become stress-free, giving you more time to work out, unwind, or spend time with family. It’s a lifestyle hack that helps you stay consistent with both fitness and nutrition.

Ready to Take Control of Your Nutrition?

At AdMac Fitness, our experienced personal trainers provide expert nutritional guidance alongside small group training and 1-1 coaching. If you need help structuring your diet or figuring out meal prepping strategies that work for you, we’re here to help!

Book a session with us today and start combining smart meal prep with effective training to achieve your weight loss goals faster. 💪🍽️

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