7 Science Backed Ways to Get Faster Fitness Results (Do It This Way)

By Adrian| July 23rd, 2024

Feeling Overwhelmed or Confused from all the Noise?

There’s so much noise nowadays on Google Education, Instagram Fitness and YouTube Tutorials that it’s easy to get distracted and caught in what truly matters most.

If you’re someone who feels overwhelmed at times because of information overload and don’t know where to possibly start or what to focus on, I’m here to tell you that I completely understand you.

When I was in my early twenties, I used to feel exactly the same way.

I would read on one forum saying you shouldn’t eat carbs because they make you fat!

Then in a different video, someone would say the complete opposite

Needless to say, I felt confused and I didn’t know what to believe!

This ultimately resulted in me doing absolutely nothing - which is often the case when we feel overwhelmed.

Thankfully, since then, I’ve been able to put on blinkers and come to understand all the things that matter most.

In this blog post I’m going to provide you with the fundamentals you need to focus on to get results.

In no particular order, the things that matter most are as follows:

1.) Total Calories:

Your overall daily caloric intake is the foundation for you to get the results you desire regardless of what diet you follow.

Whether that’s paleo, ketogenic, vegan, balanced macros or flexible dieting (which I’m a big fan of) – the number of calories you consume on a daily basis following one of these diets is the most important factor to determine whether or not you:

• lose weight (calorie deficit)

• maintain your weight (maintenance calories) or

• put on weight (calorie surplus).

Calories in vs calories out is literally the most important determining factor to doing the three things named above.

If you’re unsure as to why you’re not losing weight or building muscle, my advice would be to actually monitor and track your calorie intake so you have a rough idea of what your daily intake is.

I use the app "MyFitnessPal" and it has a free and premium version.

Most people overestimate how many calories they burn and underestimate how many calories they eat.

2.) Protein Intake

There are three main macro-nutrients: proteins, carbohydrates and fats.

Macro means many meaning you need to eat these nutrients in large amounts.

The percentage you eat them in will vary person to person but the most important one of all is your overall protein intake.

Why? Protein acts as the building blocks for your muscles and bones.

Having a high protein intake will help you significantly with recovering faster and building muscle.

I would recommend you aim to eat approx. 2g of protein per Kg of bodyweight. E.g. if you weigh 75Kg x2 = 150g of protein a day.

Sources of protein include: chicken, turkey, lean beef, lean pork, fish, eggs, Greek yogurt along with some plant-based options of beans, lentils, tofu, quorn and edamame.

3.) Food Quality

Food quality effectively refers to foods which are nutrient dense.

When I say nutrient dense, I mean foods which provide you with a lot of vitamins or minerals that are usually single-ingredient foods.

To make this easy to understand, let me ask you a question – have you ever eaten 4 apples in a row?

Now let me ask you another question – have you ever eaten 4 slices of bread/pizza or donuts in a row? I

Now if you analyse these foods – say the apple vs the slice of bread, how come we don’t find it nearly as difficult to have four slices of bread as we do to eat four apples in a row?

When you breakdown the calorie count, an apple has 80 calories yet the average slice of bread has about 100 calories.

So, why is it easier to eat more bread than apples?

Because apples are much more nutrient dense.

They may not have as many calories put are packed with lots of minerals and vitamins. And these are the foods we should aim to eat 80-90% of the time – foods that are high in nutrients yet low in calories.

If 80-90% of your calories comes from single-ingredient foods, the other 10-20% is where you can have more flexibility and include processed or packaged foods.

4.) Strength Training

It goes without saying that strength training is fundamental for you to get to your final destination.

Chances are, if you’re reading this you probably want to do one of three things:

• build muscle

• tone up (get leaner)

• improve performance and/or do one of the above

In order to do those three things, strength training is essential. Why?

Because in the context of building muscle or ‘toning up’ – what is it that gives your body that ‘shape and tone’ you desire?

No – it’s not your bones! It is lean muscle in the absence of bodyfat!

And how do you build muscle? By strength training. How do you drop bodyfat? By being in a calorie deficit (see above).

The optimal number of days a week varies from person to person based on lifestyle, readiness, willingness and being able to do it.

In general, however, 3-4x a week works well to reach your end goal.

5.) Cardio

Do you need to do cardio to lose bodyfat without losing muscle? Absolutely not.

Does that mean cardio is a waste of time? Not at all!

Adding some extra cardio in on top of your strength training will help you burn some additional calories.

The one universal form of cardio everyone should be doing more of is the most basic one – walking.

Don’t underestimate the power of getting your steps in on a daily basis.

I aim for 10,000 steps a day. Some days I have to go out of my way to get my steps in.

Other days or on weekend hikes, it’s much easier. Give yourself a daily step target and stick to it.

An approach which works well for me is going for a 10-minute walk after every meal.

Not only does this help me digest my food better, it increases my step count and helps me reach that daily target.

It takes about 10 minutes to get 1,000 steps in. Hitting the 10,000 mark means you’re getting an additional 100 minutes of additional movement (known as Non-Exercise Thermogenesis Activity) in every day.

Other forms of cardio I sprinkle into my routine depending on the time of year include some light HIIT Training, tempo running, steady-state running and circuit training.

6.) Sleep:

I can’t stress how important sleep is for both fat loss and muscle gain, especially when you’re in workout mode.

Your body, your workouts, and your goals will suffer because of a lack of quality sleep.

After a poor night’s sleep, Ghrelin (the hormone that tells you you’re hungry) and Leptin (the hormone that tells you you’re full) go in opposite directions.

Basically, lack of sleep makes you want to eat more but you don’t become as full.

People tend to eat up to 300 extra calories a day when sleep deprived which adds up to over 15lbs per year.

Furthermore, if you’re not getting enough sleep, 70% of the weight you’ll lose will come from lean body mass (your muscle).

Have trouble falling asleep early? Form a sleep ritual.

Here are some tips:

• Try finish up eating 2-3 hours before bed and drinking 1-2 hours before bed.

• Dim the lights around the house before bedtime.

• No screens in your bedroom (unplug from electronics).

• Make your room a bat cave (block out all lights).

• Try to get up and go to bed at the same time everyday.

If you’re still having trouble – try supplementing with Melatonin & Magensium and/or drinking Chamomile tea before bed.

7.) Hydration

Hydration and water intake is often an area that’s neglected.

If you dehydrated by as little as 3%, it can impact your performance by up to 20%! If you’re thirsty, it’s already too late!

Try to carry a water bottle with you everywhere you go.

A good daily target to aim for is 40-50ml of water per Kg of weight. So for somebody who weighs 70Kg, that would be 2.8-3.5 litres of water a day. Two tips:

• Bring a glass of water with you to bed at night and to drink it first thing in the morning after you wake up. We lose fluid in our sleep (through exhaling) so this will help you rehydrate.

• Drink a glass of water before every meal. We often mistake being hungry with being dehydrated. Drinking water before your meal will reduce the chance of you eating as much because it makes you feel fuller for longer.

What the Internet Tells You:

I would confidently say up to 80-90% of your desired results would be achieved from adhering to the above principles and guidelines.

Yet, the last 10-20% (below) is what gets most broadcast on the internet:

• supplements

• meal timing

• total carbohydrate intake

• fasted cardio

• meal frequency or

• ‘detoxes’ and ‘cleanses.’

Why do we always try and complicate things?

The reality is all of the above can help you go the last mile but you should only focus on these after you’ve nailed all the principles and guidelines.

I’m not saying you shouldn’t take supplements or your total carbohydrate intake doesn’t matter.

But I am saying these are only important after you have taken ownership of the six main principles.

The Takeaways:

“As to methods there are many, but principles few. The person who can grasp the principles can choose their own methods.”

Ketogenic, paleo, atkins, high/low carb, upper/lower, push/pull/legs, full body workouts etc. are all different methods of dieting/training.

But if you can adhere to the above seven principles, you can choose which method best suits your own lifestyle and schedule. To recap, the seven main principles are:


  • Total Calories

  • Protein Intake

  • Food Quality

  • Strength Training

  • Cardio

  • Sleep

  • Hydration


1:1 Online Coaching Application

If you’d like a coach to help get you out of a routine that isn’t currently working for you and into one that will , then book your
free consultation call today to see if you’d be a good fit for my Online Coaching.

This is where having the structure and accountability of a coach comes in.

I’ll help you get the results you’ve always desired and
make your journey much easier and quicker than doing it on your own.

You’re just one click away of becoming a success story.

Free 3-Day Total Body Training Program:

Depending on your goal, I have some free resources which might be of benefit to you.

If you’d like a copy of my free, 3-day Total Body Transformation Program click HERE! (Enjoy the core finisher!).

If you’d like a copy of my Free Living Lean Cookbook to prove to you that it’s possible to eat foods you enjoy and get results, click HERE.

(Try out some EPIC protein pancakes!).

And if you’d like access to my Free 7 Day Fat Loss Accelerator (which has helped some members drop up to 7lbs inside 7 days),
click HERE and it will be sent straight to your email.

I hope these free resources help you!

4). Not Falling for the Test of Success

While the above three relate specifically to training and nutrition, this final topic related to mindset. In the past, I’ve fallen victim to the test of success. What’s the test of success?


You know that feeling of accomplishment you get when you put a few “good days” back to back? For instance, Monday - Friday you’ve been eating really healthily and so you feel like rewarding yourself at the weekend? Or that sense of achievement you feel when you weigh yourself and see the scale move down and you now look forward to treating yourself.


I love those feelings too - everyone loves to win. But a mistake I made in the past was to let these wins give me a false sense of security. I justified these wins to allow myself to go binge-eating at the weekend and reverting back to my old habits. I would eat portions of food way bigger than normal. This all came off the back of getting a false sense of security from encountering a small win.


I let the test of success get to me - that temptation to “take the foot off the gas” when you experience a win instead of striving for better. It’s a fine line. So, while I’m not saying you shouldn’t take time to celebrate the wins, I am saying it’s important not to let complacency kick in when you do win. Not to allow yourself to lose your momentum and revert back to old habits.


I have lost weight before and rebounded so I know what it feels like. However, this year, I managed to lose weight and keep it off forever by focusing on the fundamentals and handling the test of success. So when you experience a win, when you start making progress, are you going to become comfortable and coast? Or are you going to continue to do the fundamentals that led to your success in the first place? This has been one of the biggest changes I’ve made this year – in my mindset.


Remember, losing weight is one skill to master, but creating a lifestyle change where you can learn how to sustain it and keep it is another skill entirely in itself. Being aware of the test of success and following the fundamentals is the final (and perhaps most important) way to stay lean year round.

The Takeaway

  1. Strength train consistently – pick a number of days you are 90% confident of adhering to.
  2. Focus on performing better and in turn you will start to look better.
  3. Walk more!
  4. The best “diet” needs to include foods you enjoy and be sustainable.
  5. Don’t fall for the test of success when you do encounter a win.


Thank you for reading – I hope you learned something new and got some value from this.


If you did get value from it, please pay the fee. What's the fee?


If you find this content valuable (maybe you learned something new or are going to implement a new practice) then please share my blog post with a friend or on your social stories and tag me on Instagram (@McLifestyleFitness).


For such a small act that doesn't cost anything, it really helps me reach more people and spread the word on how to optimise your health and fitness.


I don’t run ads towards my blog posts, everything I’ve done to date has been done organically from people like you reading spreading the good word. I’d appreciate your continued support.

4). Not Falling for the Test of Success

While the above three relate specifically to training and nutrition, this final topic related to mindset. In the past, I’ve fallen victim to the test of success. What’s the test of success?


You know that feeling of accomplishment you get when you put a few “good days” back to back? For instance, Monday - Friday you’ve been eating really healthily and so you feel like rewarding yourself at the weekend? Or that sense of achievement you feel when you weigh yourself and see the scale move down and you now look forward to treating yourself.


I love those feelings too - everyone loves to win. But a mistake I made in the past was to let these wins give me a false sense of security. I justified these wins to allow myself to go binge-eating at the weekend and reverting back to my old habits. I would eat portions of food way bigger than normal. This all came off the back of getting a false sense of security from encountering a small win.


I let the test of success get to me - that temptation to “take the foot off the gas” when you experience a win instead of striving for better. It’s a fine line. So, while I’m not saying you shouldn’t take time to celebrate the wins, I am saying it’s important not to let complacency kick in when you do win. Not to allow yourself to lose your momentum and revert back to old habits.


I have lost weight before and rebounded so I know what it feels like. However, this year, I managed to lose weight and keep it off forever by focusing on the fundamentals and handling the test of success. So when you experience a win, when you start making progress, are you going to become comfortable and coast? Or are you going to continue to do the fundamentals that led to your success in the first place? This has been one of the biggest changes I’ve made this year – in my mindset.


Remember, losing weight is one skill to master, but creating a lifestyle change where you can learn how to sustain it and keep it is another skill entirely in itself. Being aware of the test of success and following the fundamentals is the final (and perhaps most important) way to stay lean year round.

The Takeaway

  1. Strength train consistently – pick a number of days you are 90% confident of adhering to.
  2. Focus on performing better and in turn you will start to look better.
  3. Walk more!
  4. The best “diet” needs to include foods you enjoy and be sustainable.
  5. Don’t fall for the test of success when you do encounter a win.


Thank you for reading – I hope you learned something new and got some value from this.


If you did get value from it, please pay the fee. What's the fee?


If you find this content valuable (maybe you learned something new or are going to implement a new practice) then please share my blog post with a friend or on your social stories and tag me on Instagram (@McLifestyleFitness).


For such a small act that doesn't cost anything, it really helps me reach more people and spread the word on how to optimise your health and fitness.


I don’t run ads towards my blog posts, everything I’ve done to date has been done organically from people like you reading spreading the good word. I’d appreciate your continued support.

4). Not Falling for the Test of Success

While the above three relate specifically to training and nutrition, this final topic related to mindset. In the past, I’ve fallen victim to the test of success. What’s the test of success?


You know that feeling of accomplishment you get when you put a few “good days” back to back? For instance, Monday - Friday you’ve been eating really healthily and so you feel like rewarding yourself at the weekend? Or that sense of achievement you feel when you weigh yourself and see the scale move down and you now look forward to treating yourself.


I love those feelings too - everyone loves to win. But a mistake I made in the past was to let these wins give me a false sense of security. I justified these wins to allow myself to go binge-eating at the weekend and reverting back to my old habits. I would eat portions of food way bigger than normal. This all came off the back of getting a false sense of security from encountering a small win.


I let the test of success get to me - that temptation to “take the foot off the gas” when you experience a win instead of striving for better. It’s a fine line. So, while I’m not saying you shouldn’t take time to celebrate the wins, I am saying it’s important not to let complacency kick in when you do win. Not to allow yourself to lose your momentum and revert back to old habits.


I have lost weight before and rebounded so I know what it feels like. However, this year, I managed to lose weight and keep it off forever by focusing on the fundamentals and handling the test of success. So when you experience a win, when you start making progress, are you going to become comfortable and coast? Or are you going to continue to do the fundamentals that led to your success in the first place? This has been one of the biggest changes I’ve made this year – in my mindset.


Remember, losing weight is one skill to master, but creating a lifestyle change where you can learn how to sustain it and keep it is another skill entirely in itself. Being aware of the test of success and following the fundamentals is the final (and perhaps most important) way to stay lean year round.

The Takeaway

  1. Strength train consistently – pick a number of days you are 90% confident of adhering to.
  2. Focus on performing better and in turn you will start to look better.
  3. Walk more!
  4. The best “diet” needs to include foods you enjoy and be sustainable.
  5. Don’t fall for the test of success when you do encounter a win.


Thank you for reading – I hope you learned something new and got some value from this.


If you did get value from it, please pay the fee. What's the fee?


If you find this content valuable (maybe you learned something new or are going to implement a new practice) then please share my blog post with a friend or on your social stories and tag me on Instagram (@McLifestyleFitness).


For such a small act that doesn't cost anything, it really helps me reach more people and spread the word on how to optimise your health and fitness.


I don’t run ads towards my blog posts, everything I’ve done to date has been done organically from people like you reading spreading the good word. I’d appreciate your continued support.

4). Not Falling for the Test of Success

While the above three relate specifically to training and nutrition, this final topic related to mindset. In the past, I’ve fallen victim to the test of success. What’s the test of success?


You know that feeling of accomplishment you get when you put a few “good days” back to back? For instance, Monday - Friday you’ve been eating really healthily and so you feel like rewarding yourself at the weekend? Or that sense of achievement you feel when you weigh yourself and see the scale move down and you now look forward to treating yourself.


I love those feelings too - everyone loves to win. But a mistake I made in the past was to let these wins give me a false sense of security. I justified these wins to allow myself to go binge-eating at the weekend and reverting back to my old habits. I would eat portions of food way bigger than normal. This all came off the back of getting a false sense of security from encountering a small win.


I let the test of success get to me - that temptation to “take the foot off the gas” when you experience a win instead of striving for better. It’s a fine line. So, while I’m not saying you shouldn’t take time to celebrate the wins, I am saying it’s important not to let complacency kick in when you do win. Not to allow yourself to lose your momentum and revert back to old habits.


I have lost weight before and rebounded so I know what it feels like. However, this year, I managed to lose weight and keep it off forever by focusing on the fundamentals and handling the test of success. So when you experience a win, when you start making progress, are you going to become comfortable and coast? Or are you going to continue to do the fundamentals that led to your success in the first place? This has been one of the biggest changes I’ve made this year – in my mindset.


Remember, losing weight is one skill to master, but creating a lifestyle change where you can learn how to sustain it and keep it is another skill entirely in itself. Being aware of the test of success and following the fundamentals is the final (and perhaps most important) way to stay lean year round.

The Takeaway

  1. Strength train consistently – pick a number of days you are 90% confident of adhering to.
  2. Focus on performing better and in turn you will start to look better.
  3. Walk more!
  4. The best “diet” needs to include foods you enjoy and be sustainable.
  5. Don’t fall for the test of success when you do encounter a win.


Thank you for reading – I hope you learned something new and got some value from this.


If you did get value from it, please pay the fee. What's the fee?


If you find this content valuable (maybe you learned something new or are going to implement a new practice) then please share my blog post with a friend or on your social stories and tag me on Instagram (@McLifestyleFitness).


For such a small act that doesn't cost anything, it really helps me reach more people and spread the word on how to optimise your health and fitness.


I don’t run ads towards my blog posts, everything I’ve done to date has been done organically from people like you reading spreading the good word. I’d appreciate your continued support.

4). Not Falling for the Test of Success

While the above three relate specifically to training and nutrition, this final topic related to mindset. In the past, I’ve fallen victim to the test of success. What’s the test of success?


You know that feeling of accomplishment you get when you put a few “good days” back to back? For instance, Monday - Friday you’ve been eating really healthily and so you feel like rewarding yourself at the weekend? Or that sense of achievement you feel when you weigh yourself and see the scale move down and you now look forward to treating yourself.


I love those feelings too - everyone loves to win. But a mistake I made in the past was to let these wins give me a false sense of security. I justified these wins to allow myself to go binge-eating at the weekend and reverting back to my old habits. I would eat portions of food way bigger than normal. This all came off the back of getting a false sense of security from encountering a small win.


I let the test of success get to me - that temptation to “take the foot off the gas” when you experience a win instead of striving for better. It’s a fine line. So, while I’m not saying you shouldn’t take time to celebrate the wins, I am saying it’s important not to let complacency kick in when you do win. Not to allow yourself to lose your momentum and revert back to old habits.


I have lost weight before and rebounded so I know what it feels like. However, this year, I managed to lose weight and keep it off forever by focusing on the fundamentals and handling the test of success. So when you experience a win, when you start making progress, are you going to become comfortable and coast? Or are you going to continue to do the fundamentals that led to your success in the first place? This has been one of the biggest changes I’ve made this year – in my mindset.


Remember, losing weight is one skill to master, but creating a lifestyle change where you can learn how to sustain it and keep it is another skill entirely in itself. Being aware of the test of success and following the fundamentals is the final (and perhaps most important) way to stay lean year round.

The Takeaway

  1. Strength train consistently – pick a number of days you are 90% confident of adhering to.
  2. Focus on performing better and in turn you will start to look better.
  3. Walk more!
  4. The best “diet” needs to include foods you enjoy and be sustainable.
  5. Don’t fall for the test of success when you do encounter a win.


Thank you for reading – I hope you learned something new and got some value from this.


If you did get value from it, please pay the fee. What's the fee?


If you find this content valuable (maybe you learned something new or are going to implement a new practice) then please share my blog post with a friend or on your social stories and tag me on Instagram (@McLifestyleFitness).


For such a small act that doesn't cost anything, it really helps me reach more people and spread the word on how to optimise your health and fitness.


I don’t run ads towards my blog posts, everything I’ve done to date has been done organically from people like you reading spreading the good word. I’d appreciate your continued support.

4). Not Falling for the Test of Success

While the above three relate specifically to training and nutrition, this final topic related to mindset. In the past, I’ve fallen victim to the test of success. What’s the test of success?


You know that feeling of accomplishment you get when you put a few “good days” back to back? For instance, Monday - Friday you’ve been eating really healthily and so you feel like rewarding yourself at the weekend? Or that sense of achievement you feel when you weigh yourself and see the scale move down and you now look forward to treating yourself.


I love those feelings too - everyone loves to win. But a mistake I made in the past was to let these wins give me a false sense of security. I justified these wins to allow myself to go binge-eating at the weekend and reverting back to my old habits. I would eat portions of food way bigger than normal. This all came off the back of getting a false sense of security from encountering a small win.


I let the test of success get to me - that temptation to “take the foot off the gas” when you experience a win instead of striving for better. It’s a fine line. So, while I’m not saying you shouldn’t take time to celebrate the wins, I am saying it’s important not to let complacency kick in when you do win. Not to allow yourself to lose your momentum and revert back to old habits.


I have lost weight before and rebounded so I know what it feels like. However, this year, I managed to lose weight and keep it off forever by focusing on the fundamentals and handling the test of success. So when you experience a win, when you start making progress, are you going to become comfortable and coast? Or are you going to continue to do the fundamentals that led to your success in the first place? This has been one of the biggest changes I’ve made this year – in my mindset.


Remember, losing weight is one skill to master, but creating a lifestyle change where you can learn how to sustain it and keep it is another skill entirely in itself. Being aware of the test of success and following the fundamentals is the final (and perhaps most important) way to stay lean year round.

The Takeaway

  1. Strength train consistently – pick a number of days you are 90% confident of adhering to.
  2. Focus on performing better and in turn you will start to look better.
  3. Walk more!
  4. The best “diet” needs to include foods you enjoy and be sustainable.
  5. Don’t fall for the test of success when you do encounter a win.


Thank you for reading – I hope you learned something new and got some value from this.


If you did get value from it, please pay the fee. What's the fee?


If you find this content valuable (maybe you learned something new or are going to implement a new practice) then please share my blog post with a friend or on your social stories and tag me on Instagram (@McLifestyleFitness).


For such a small act that doesn't cost anything, it really helps me reach more people and spread the word on how to optimise your health and fitness.


I don’t run ads towards my blog posts, everything I’ve done to date has been done organically from people like you reading spreading the good word. I’d appreciate your continued support.

4). Not Falling for the Test of Success

While the above three relate specifically to training and nutrition, this final topic related to mindset. In the past, I’ve fallen victim to the test of success. What’s the test of success?


You know that feeling of accomplishment you get when you put a few “good days” back to back? For instance, Monday - Friday you’ve been eating really healthily and so you feel like rewarding yourself at the weekend? Or that sense of achievement you feel when you weigh yourself and see the scale move down and you now look forward to treating yourself.


I love those feelings too - everyone loves to win. But a mistake I made in the past was to let these wins give me a false sense of security. I justified these wins to allow myself to go binge-eating at the weekend and reverting back to my old habits. I would eat portions of food way bigger than normal. This all came off the back of getting a false sense of security from encountering a small win.


I let the test of success get to me - that temptation to “take the foot off the gas” when you experience a win instead of striving for better. It’s a fine line. So, while I’m not saying you shouldn’t take time to celebrate the wins, I am saying it’s important not to let complacency kick in when you do win. Not to allow yourself to lose your momentum and revert back to old habits.


I have lost weight before and rebounded so I know what it feels like. However, this year, I managed to lose weight and keep it off forever by focusing on the fundamentals and handling the test of success. So when you experience a win, when you start making progress, are you going to become comfortable and coast? Or are you going to continue to do the fundamentals that led to your success in the first place? This has been one of the biggest changes I’ve made this year – in my mindset.


Remember, losing weight is one skill to master, but creating a lifestyle change where you can learn how to sustain it and keep it is another skill entirely in itself. Being aware of the test of success and following the fundamentals is the final (and perhaps most important) way to stay lean year round.

The Takeaway

  1. Strength train consistently – pick a number of days you are 90% confident of adhering to.
  2. Focus on performing better and in turn you will start to look better.
  3. Walk more!
  4. The best “diet” needs to include foods you enjoy and be sustainable.
  5. Don’t fall for the test of success when you do encounter a win.


Thank you for reading – I hope you learned something new and got some value from this.


If you did get value from it, please pay the fee. What's the fee?


If you find this content valuable (maybe you learned something new or are going to implement a new practice) then please share my blog post with a friend or on your social stories and tag me on Instagram (@McLifestyleFitness).


For such a small act that doesn't cost anything, it really helps me reach more people and spread the word on how to optimise your health and fitness.


I don’t run ads towards my blog posts, everything I’ve done to date has been done organically from people like you reading spreading the good word. I’d appreciate your continued support.

About Adrian McDonnell & McLifestyle Fitness:

Adrian McDonnell is a highly specialised Personal Trainer & Online Fitness Coach from outside of Tuam, Co.Galway, Ireland.

Previously a primary school teacher for almost 5 years, Adrian followed his passion and pursued a career in fitness after seeing first hands the results he could achieve with himself.

Although Adrian is a Personal Trainer & now Full-Time Online Transformation Fitness Coach from outside of Tuam, Co.Galway – he not only coaches clients locally, but also nationally and internationally.

Adrian specialises in helping working professionals:


- Be confident in themselves·
- Feel more comfortable in their clothes·
- Look better in the mirror·
- Increase their energy and go for more promotions at work·
- Get fitter, leaner & stronger without following rigid meal plans·
- Go on more dates (this is a common one)·
- And feel proud of themselves for doing something they never thought was possible!

To date he has helped Transform over 500 Clients into fitter, more toned & confident individuals.

Transforming people’s lives through proper fitness, sustainable & enjoyable nutrition practices & mindset mentoring is something Adrian is truly passionate about and this is his mission in life.

Want to find out more? Contact me today & I’ll answer any questions you have.

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