Learn everything there Is to know about fItness, performance, fat loss and lifestyle from Adrian McDonnell.
“I’m fine throughout the day. I have my breakfast & my lunch. I’ll eat my dinner when I come home…”
“But I find it hard to be disciplined in the evenings. After dinner I always find myself reaching for some treats and it’s something I’ve been doing a lot of recently.”
This is a summary of coaching call I had a with a client. And this is something I’ve been getting a lot of recently – people eating bigger portions than they normally would or having more sugary snacks than they’re accustomed to.
It was only recently that I understood why this is such a struggle for people nowadays (myself included) & I’ve since developed some strategies you can use to help reduce the risk of gaining some extra pounds over the holiday season.
“Should I eat back my exercise calories?” a great question I got from one of cliemts.
This concept is coupled with the rise in popularity of fitness trackers like FitBit, Polar, Garmin & of course Apple Watches!
With these devices informing you how many calories you burn during a strength, cardio or any form of training session, the assumption in, the more calories you burn, the more calories you should eat – right?
Let’s dive into this topic in more detail!
Between the demands of long working hours, family and added stress, it’s easy to lose sight of your health.
You work up to 10 hours a day (and sometimes more) and add to this commute time and you’re hardly left with any time for yourself.
You postpone prioritising yourself over everything and everyone else and now you’ve noticed you’ve packed on some unwanted pounds.
However, if you want to lose weight & wear your clothes with confidence, you need to stop putting your health on the backburner.
Here are five fundamentals’ when it comes to losing weight while working 40+ hours a week.
Christmas time is fast approaching fast and is nearly upon us.
Lots of people tend to set aside their fitness routines during the holidays, ruin their usual diets and gain a few extra pounds.
This is because of an increase in energy in (through food) and a likely decrease in energy out (from a reduction in exercising). It happens to the best of us!
However, up until the silly season starts, setting a fitness goal and having a target in place is a great way to stay motivated and train over the long, dark evenings.
In this blog post, I’m going to describe (with the assistance of @Patrick McCarthy MSC where we did a full Instagram Live together on this topic) how to drop up to 5% before Christmas so you can feel more confident in your clothesover the holiday season.
Most people who want to build muscle set themselves up for failure straight away by eating like a horse!
This is usually followed by a tough cut which you become fed up of doing a few weeks in because you realise your bodyfat percentage went up way too high.
However, with the right strategy you can in fact build muscle and ensure you have minimal fat gain to go alongside it.
If you want to learn how to do this, then this is the blog post for you.
I apologise in advance for using the word “unhealthy food.” I don’t really like that term.
This is because it reinforces the whole concept of foods having morals.
If you classify foods as “good” or “bad” it brings with it negative connotations around food. There are no “good” or “bad” foods per se. There is no such thing as a “right” or “wrong” food.
Categorise foods as low nutrient or high nutrient - low calorie or high calorie.
And I say this because it can lead to binge eating which, a lot of the time is as a result of you eat something that you think is bad, and then this is the negative mindset state you go into:
That being said, a lot of people who enroll in my Online Coaching ask me some common questions including: “Is it ok to eat (insert food)?
Often, it is these commonly branded “unhealthy” foods I get asked about which is why I’m writing this post.
Here are five “unhealthy foods” according to the media that can actually benefit you.
We all have an idea of what to eat when it comes to looking, feeling and performing better.
But, what about when you eat?
Does when you eat really matter? For losing weight? Toning up? Building muscle? Improving performance?
Let’s take a closer look and find out!
In this blog post, I’m going to:
“How do I calculate my calories?”
“Do I need to input my foods everyday into MyFitnessPal?”
“Does tracking your calories take long to do everyday?”
I hear these questions regularly and truth be told, counting calories does take a small bit of additional work.
Good news is, with the right strategy, you can tone up without counting calories.
So let’s dive into how we can do this.
Adrian McDonnell -
Eat This to Tone Up & Build Muscle
Learn how to create the perfect meal with this simple 5 step guide.