how to track progress image

how to track progress image


When it comes to tracking progress, whether it be in terms of your nutrition or training, it is important to consider what metrics we are using to do this. For example, a personal goal may be to simply reduce bodyfat and they might use the weight on the scales as the determinant as to whether they have made progress or not. However, the weight on the scales will fluctuate daily and weekly due to a host of factors, including, water levels and hormonal changes. Therefore, when trying to measure progress, it is best to use a range of sources. While weighing yourself can be an indicator, the most important way to track your progress is from Progress photos, measurements and body fat percentage tests, and collectively all these methods will give you a much more well-rounded l, reliable result. 👌🏼

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When it comes to building muscle, one thing that most people can agree upon is that you need to be pushing towards muscular failure in order to stimulate growth. Research shows that whether you perform 20+ reps or 6+ reps, there is little to no difference in muscular growth, as long as the individual reaches close to muscular failure.
This intensity is difficult to maintain for multiple sets, so if you are following a programme whereby you need to complete 3 sets, the first 2 sets can be used to work up to your top weight, while keeping 2-3 reps in reserve. Then on your last set, you can challenge yourself by pushing to your absolute muscular failure point (the point at which your TARGET muscle cannot produce another rep without momentum). This type of training is very effective but is best done with a spotter/training partner especially for the bigger compound lifts.
Try this in your next workout and let us know how you get on 💪🏼🔥
#TeamADC #WinnersCircle #Training #MuscularFailure #MuscleBuilding

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One of the most important ingredients to achieving any goal you set out to is by keeping yourself accountable and surround yourself with others who will help you to do so.
Whether you are just beginning your fitness journey or you are more experienced, it is still always important to surround yourself with people who will support your growth and care enough to tell you the truth, as well as draw from as many data sources as you can – “what gets measured gets managed”.
The American Society of Training and Development (ASTD) did a study on accountability and found that you have 65% of completing a goal if you commit to someone. And if you have a specific accountability appointment with a person you’ve committed, you will increase your chance of success by up to 95%. Goals take time, hard work, perseverance and commitment to achieve. And results often do not come as quickly as you hope. You can easily lose motivation in the process and give up.
If you are struggling to keep yourself accountable and want support from our expert coaches to guide you through your journey and get you RESULTS, then click the link in our bio to find out more!

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What is NEAT ? Image


While we tend to focus predominantly on Nutrition or our specified training sessions when it comes to fat loss, we often miss out a very important piece to the puzzle.

We know that in order to lose body fat you need to be in a Calorie Deficit (burning more kcal’s than you are consuming). We may think the only way to maintain this deficit is to drop your kcals or add a training session. But think about it there are 24 hours in a day. If you are devoting 1 hour to training…what are you doing for the remaining 23 hours? This isn’t to say that you need to restrict your calories too low or spend more hours in the gym. In fact, there is a simpler way, which is often overlooked.

This is NEAT-Non Exercise Activity Expenditure. This is the name given to the tasks and physical activity that you do outside your scheduled training sessions. For example, walking to work, mowing the lawn, hoovering or taking the stairs. Believe it or not, all these activities burn calories. To put it in perspective, you can burn up to 500kcals over a 60-minute walk. This doesn’t need to be all in one go but spread out throughout the day.

So the next time you are debating whether to drive to the shops or walk, opt for the latter where you can. Or if you find yourself sat at your desk during the day, get up and move frequently-go for a walk or engage in some kind of household activity. Think back to when you were a kid, you didn’t think about moving you just did it! We were meant to MOVE 🙌🏼 #MoveMore #NEAT #TeamADC

Should i train everyday image

While being in lockdown, many of us are doing some form of exercise which is great, and we would certainly recommend doing some form of movement daily. However, it is also important to note that your body also needs to recover. Recovery is needed for your body to grow and repair itself, and without proper recovery, your performance will be affected. So, we recommend having a couple of recovery days throughout the week. This does not mean that you sit down all day and not do anything, but instead support the recovery process by performing activities such as LISS cardio, going for walks or foam rolling/stretching/mobilizing.
#TeamADC #Recovery

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How to build muscle while in lockdown image

How to build muscle while in lockdown image

Is it really possible to build muscle in lockdown?

In short, Yes!

Even with limited equipment, it is possible to stimulate muscle growth. Limited equipment means we may not be able to load up our muscles as many of us are so accustomed to doing in a gym environment. This method of building muscle is termed ‘Mechanical tension’ and involved lifting weights closer to your max. This is out of the question for most of us, but don’t say goodbye to your gains just yet as there are other ways in which we can stimulate muscle growth. Another way is by placing your muscles under what is called metabolic stress. This involves taking muscles to failure (in a safe manner), using moderate to higher reps and shorter rest intervals. The third way in which we can cause a muscle to grow is through muscle damage.

This is characterized by slowing down the negative (lowering) portion of the movement. But what do each of these looks like in a practical sense…

Metabolic stress

Perform 10 full range Press-ups with controlled lowering phase (you can regress to your knees if you are not competent in doing normal press-ups), then rest for 10 seconds. Repeat this as many times as you can until your technique starts to breakdown and you reach muscular failure. After, you will feel that your chest and tricep muscles (the main working muscles) are pumped and visually look larger in size. This is because your muscle cells swell up and trigger anabolic adaptations to occur.

Muscle damage

Perform 10 full range bodyweight squats lowering for no less than 6 seconds and coming up at a normal pace.

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6 Week Online Lockdown Challenge Image

6 Week Online Lockdown Challenge Image6 Week Online Lockdown Challenge 💯🏆

The goal is to get you the best results possible in 6 weeks whilst we’re in lockdown. This will include:
• Before photos, weight and waist measurements
• 2-3x week online coaching
• 2x live fitness classes
• An individualised calorie-controlled nutrition program
• Weekly check-ins via Whatsapp
• 24/7 accountability from your dedicated group chat
• Access to our online membership with lots of recipes, workouts, motivation and more

Start date: Monday, March 30th
End date: Sunday 10th May

Click the link below to secure your space 👇🏼👇🏼


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Can I spot reduce body fat from a specific body part

Can I spot reduce body fat from a specific body part
Can I spot reduce body fat from a specific body part? 💭🤔

No, you cannot spot reduce a certain area of your body. The most common areas for people to want to spot reduce are the waist, back, arms and legs, and while it is possible to intentionally build muscle in these areas to have a ‘toned’ look, it’s not possible to spot reduce. So then, how does fat loss actually work? Well, Fat is stored in our cells as something called triglycerides, but in order for your muscles to use it, your system needs to break it down into free fatty acids and glycerol, which are transported into your bloodstream to then be used as fuel. The fat being used comes from anywhere and everywhere in your body, not the area you’re working at the time. Where your body loses fat from first comes down to your sex, genetics and body shape. So, if you are on a calorie-restricted diet and are struggling to get rid of stubborn body fat in a certain area, there is no need to do anything juristic, just stick with the process and in time the result your after, will come 💯🙌🏽

Habit of the month - February

Habit of the month - FebruaryBeginner-Go for at least a 10-minute walk a day

Intermediate-Go for at least a 30-minute walk (this can be divided into two 15-minute walks)

Advanced-Go for a 60-minute walk (this equates to around the 10,000 step mark and can also be divided up into smaller walks throughout the day).

This month’s habit is something we do every day, but something that once you start using it to your advantage can make a big difference in your health and fitness goals. If your goal is fat loss, keeping active outside of your workouts can make the difference by burning extra calories thus creating the right energy balance. In the case of fat loss, it’s not always dropping your calories which is the answer, programming in daily walks can be a better alternative to keep you on track. According to the NHS, the average person in the UK walks between 3,000-4,000 steps a day. A good target for us to work towards is 10,000 steps a day. This burns, on average, 400-500kcals. But like anything, if you’re not quite there work up to it gradually. Start by just going for a 10-minute walk a day. This can be done in the morning, evening or during work breaks. Walking regularly is not only good for your fat loss goals but also great for your cardiovascular health. It improves blood circulation, reduces inflammation and lowers cortisol levels. All key components of a healthy body.

Strength & Conditioning Internships image

Athletic Development Club, based at the Re-ex centre in Trent Park Country Club, is offering an internship role to 1-2 applicants. ADC are prior UKSCA accredited strength and conditioning/Personal training practitioners who also hold post-graduate MSc degrees, delivering general public PT sessions and coaching of S&C to athletes of all ages.

ADC is now seeking new interns for the forthcoming period, running from February 2020 to May 2020. Placements can potentially be extended beyond this following a review towards the end of the role.

To be eligible, you must be able to commit to a minimum of 8 hours per week, plus a 2hr team meeting/CPD each month between the above dates.

Hours available (although these may be subject to change):

  • Monday to Friday 6-10:30 am and 4-9 pm.
  • Saturday 8am-12pm

The role will be to shadow/assist in PT and S&C sessions whilst completing general admin work. On occasions, there will also be the opportunity to assist on other work, including pitch-based S&C sessions, HIIT classes, client and athlete monthly body log screenings.

Please note that this is an unpaid role, however in return for assisting with the daily running of ADC, we offer the following benefits:

  • The chance to be mentored by accredited, experienced and knowledgeable coaches, working in high-performance sport and postgraduate education.
  • Weekly small group/1-1 CPD meetings with studio manager (covering corrective exercise, how to be a coach rather than a standard PT, how to create programmes, warm-up/cool-down, etc.).
  • Weekly staff development team meetings
  • Hands-on guidance towards your UKSCA accreditation OR level 4 S&C qualification.
  • The opportunity to train, work and learn in a thriving, happy and high-performance environment with newly fitted facilities and equipment.

What we are looking for:

  • Professional, organised and polite aspiring coaches with interest in high-performance training, sports science and strength and conditioning.
  • Strong work ethic and hunger for learning and developing.
  • Prior experience with free weight training and general athletic movements.
  • The minimal standard of sports/health and fitness qualification, for example, Level 2 Fitness Instructor & Level 3 Personal Training.
  • Candidates must be 18+.

To apply, please send a CV (maximum 2 pages) and covering letter (maximum one page) before midday on Monday 10th February 2020.

Send email to

Interviews TBC shortly after.