How Fasting Helps Me Stay Lean (Year Round)

By Adrian| April 2nd, 2022

Ever Get Brain Fog or Feel Bloated After Breakfast?

I still remember what it felt like.

I would come home from training as late as 9.45pm, put the oats on the hob with some protein powder mixed in and top it off with some dark chocolate and a chopped banana.

I would finish this meal (approx. 700 calories) as late as 10.30pm at night.

The following morning by 7.30am, I would have finished another meal – this time a big omelette I used to have to fuel my morning and start my day off before going to school when I worked as a teacher.

Despite eating nutrient dense foods the majority of the time, I always seemed to feel really bloated and get a sense of brain fog in the morning.

I wasn’t sure why but I knew I needed to change something which I eventually did around summer 2018. That’s when I started implementing Time Restricted Eating (TRE) – a form of fasting and ever since, I haven’t looked back.

Most Common Types of Fasting:

Before I start talking specifically about my favourite form of fasting – Time Restricted Eating, I’ll briefly overview the other forms of fasting there are including:

• Intermittent Fasting: 16 hours of being in a fasted state, 8 hours being in a fed state. For example, 12pm – 8pm fed. 8pm – 12pm the following day fasted.

• Weekly Intermittent Fasting: One day a week you fast for a full 24-hour period. An example would be you eat at 12pm on Sunday and don’t eat again until 12pm on Monday.

• Eat, Fast, Eat: Complete one to two 24 hour fasts during the week. Once the 24-hour fasts are over, you eat normally the following day.

• Time Restricted Eating: My personal favourite form where you choose an eating window which ideally allows you to fast for a minimum of 12-16 hours per day.

It’s important to clarify that fasting is not a diet. It is a pattern of eating where you schedule your meals within a certain window of time. It doesn’t change what you eat, it changes when you eat.

What is Time Restricted Eating (TRE)?

TRE is a more flexible version of intermittent fasting.

The basic concept is, from the moment you break your fast (the first thing you put into your mouth that’s not water), your goal is to consume all of your meals within an optimal of 9 hours and a maximum of 12 hours.

However, you can still reap the benefits of TRE (see below) even if you ‘cheat the system’ up to two nights a week.

In other words, if you were to implement TRE Monday-Friday and then take the weekends off, you can still encounter the benefits it brings.

There is conflicting research over whether or not coffee or black team breaks your fast.

One thing is for sure, if you add calories to your coffee in the form of milk, cream etc, you will move from a fasted to a fed state.

If you’re having a hot drink, do not add anything extra to them. I like to have a black coffee about 30-45 minutes pre-workout.

Benefits of TRE

At this stage you’re probably wondering – ‘Ok I get the basic concept of TRE, but why would I want to do it?

1). Calorie Control:

I’m not going to lie; portion control is something I find difficult to manage at times.

The majority of the time, the quality of my food is good but the problem lies in the quantity.

As someone who has a big appetite, I always struggled to stay within my calorie limit when I broke my fast as early as 7.00am in the morning.

I would have eaten the majority of my calories come 5pm in the evening and I’m not someone who likes to go to bed hungry.

This would often lead to me eating more calories than I needed to and it made my job much harder to get leaner when this was a goal of mine.

However, once I started TRE, the biggest benefit I’ve found is being able to stay within my calorie limit for my specific training goals.

Because you’re eating in a condensed window of between 9-12 hours, you’re less likely to eat as many calories as you would in a 14–15-hour window.

My portions are still quite big but they are within the parameters of my calorie target.

For the most part, I eat 4 square meals and I don’t tend to snack as much in between meals because my portions are slightly bigger than normal.

This has allowed me to maintain and even build a better physique without impacting my performance because previously, excessive snacking was a big downfall of mine!

Note: It is important to remember, that calories in vs calories out is still the number one most important factor that is going to determine how lean you get.

If your calorie target is 2,000 a day, you can eat this within a 9-hour window or 14-hour window– provided you don’t go over the limit.

TRE doesn’t give you a free pass to eat whatever you want. It just increases your likelihood of staying within your calorie target due to a reduced eating window.

2). It’s Easier than Dieting:

Anyone who follows my content knows I’m not a fan of the word dieting. If we’re on a “diet” it implies we’re making a sacrifice.

The reason most diets fail is because they’re too restrictive or unsustainable over the long term.

Implementing TRE might make it an effective weight loss strategy because condensing you eating window to a shorter period of time makes it more likely you will not consume as many calories.

Your overall caloric intake is the number one determining factor of weight loss.

This isn’t to say you can’t enjoy your favourite foods, it just makes it less likely you will over eat them.

Interestingly, research was carried with two groups who consumed the same number of calories, they just had two different eating windows.

The first group had a 16-hour eating window while the second group had a 12-hour eating window.

Although both groups ate the exact same number of calories, the group who had a 12 hour eating window lost more weight over a 16-week period.

I feel establishing a 12-hour eating window is a good for most people.

3). It Makes My Day Simpler:

When I get up in the morning, I don’t need to worry about cooking breakfast straight away or eating food.

I just drink some water and get on with my work.

I enjoy eating and I don’t mind cooking but TRE allows me to eat one less meal, which also means planning one less meal, cooking one less meal, and stressing about one less meal.

It makes life a bit simpler for me.

4). Better Digestion:

No wonder I felt bloated in the past! Eating from 7am to 10.30pm is a 15 ½ hour eating window.

When did I give my body a chance to actually absorb and digest my food? I didn’t – except when I slept!

Ever since I started TRE, I can honestly say my stomach, my digestion and my mental clarity is WAY better now than what it was before.

I feel I have much more energy – especially in the morning time when previously, after eating breakfast following the previous night’s late meal.

I would sometimes struggle to keep my eyes open driving to work!

5). Training Fasted & Carbs for Fuel:

Carbohydrates are your bodies primary fuel source.

Carbohydrates are used for high intensity exercises such as sprinting, jumping, heavy lifting as well as exercise where your heart rate is at 70% and above.

Fats are your bodies secondary (least preferred) fuel source and are most commonly used for lower intensity exercises such as steady state cardio.

A by-product of TRE for me has been training fasted.

While training fasted is not necessary in order for you to do TRE, doing TRE has made me more comfortable in a fasted state.

Training fasted has allowed me to be more metabolically efficient – meaning I find my body is better at conserving my carbohydrates for higher intensity exercises only and using fat as a fuel source for all other lower-intensity exercises I perform.

In other words, when I do need my carbs to kick in (for max effort lifts, box jumps, conditioning etc.), I feel I can tap into them better.

This has been really rewarding for me knowing I can still hit the numbers I want in the gym without having eaten beforehand.

I used to wrongly assume that “I’d be weaker today” if I hadn’t eaten prior to the gym session but this hasn’t been the case.

I would recommend you have between 5-10g of BCAA’s pre-workout to prevent any muscle from being broken down during your session.

Drawbacks of TRE

TRE definitely works well for me and my specific goals, but I’m aware it’s not for everyone either.

If you fall into any of the following categories, TRE may not be for you:

• Muscle Gain: If you are trying to put on weight which will require you to eat in a calorie surplus and eat more meals throughout the day, TRE may not be optimal.

Most people trying to add on some size have a tough enough time hitting their calorie needs in a broader eating window.

Reducing this window of eating would make their job even more sizeable and result in eating the same amount of food in less time.

If you are to implement TRE and also want to build muscle, consider expanding your eating window from 9 to 11 or 12 hours.

• Stressful Lifestyle: If you are currently dealing with a lot of stress in your personal life or in your line of work, adding more stress to this (fasting) might not be the wisest option.

• Athletes: If you compete at a high level which may require you to train up to 2x a day, TRE again may not be beneficial for you if you find you cannot meet your energy needs.

On top of this, I would not recommend doing TRE if you have GAA training early in the morning or in the lead up to a big game.

You need all the fuel you can get.

What do you need to consider before you try it?

If you’re considering trying out TRE, here are some things to take in mind and prepare yourself for before you start.


• Start with a 12-hour window: While 9 hours is the optimal window to experience the best results, 12 is perfectly fine to start off with. It’s easier to start with a bigger eating window and gradually reduce it.

• You will find the first two weeks challenging: If you’ve eaten breakfast upon rising all your life and choose to fast for a period of the morning, this will be very difficult for you starting off.

Expect yourself to feel hungry. Prepare for the fact you might feel moody or irritated. Don’t worry, this goes away very quickly.


• Drink Lots of Water: This links with the above.

But if you do choose to fast during the morning, make sure you’re drinking lots of water.

You will feel great starting the day hydrated, it will reduce the hunger and I have found it has really helped with my digestion.

• There’s nothing magical about it: While TRE has worked wonders for me, don’t be under the illusion it’s the ‘secret recipe’ to toning up. It’s not.

Calories in vs calories out will always be most important – see TRE as a way to help you better manage your calorie intake, not as a way to magically drop fat

I do not recommend or push this on any of my clients.

Frequently Asked Questions:

• I could never skip breakfast. How do you do it? I don’t. Breakfast is my favourite meal of the day. I just eat my breakfast foods slightly later each day.

• I wouldn’t be able to survive without eating for 15 hours. Any tips?

Honestly, this is a mental barrier more than anything else. If you’ve ever slept in really late on some weekend, you’ve probably fasted for this long without realising.

And I don’t recommend you start off with 15 hours fasted. Experiment with 12 hours and take things from there.

• Do you have to train fasted? This comes down to personal preference. I like to train fasted but if it isn’t for you, schedule your training within your eating window.

• How do you work TRE into your routine? I get up around 5.30am. Drink lots of water. Train fasted at about 9.00am (after having a black coffee and BCAA’s). Eat breakfast at around 11.00 am. Lunch at 1.30pm. Dinner at 4pm. Evening Meal around 7.00pm. And repeat the cycle.

The Takeaways:

• Reflect on your typical day and consider you’re average eating window. While most people believe it is around 12 hours, it’s more commonly between 14-15 hours of eating a day.

• Common forms of fasting include intermittent fasting and time restricted eating.

• TRE is a form of fasting whereby the goal is to eat all of your meals within a 9-12 hour window.

• Drink lots of fluids during your fasted window to stay hydrated. Black coffee and tea are unlikely to break your fast but avoid putting any milk or sugar in your drinks.

• Some benefits of TRE include calorie control, improved digestion & potentially saving time from eating one less meal.

• TRE might not be optimal for elite field athletes, individuals focusing on gaining muscle or someone encountering a lot of stress.

• If you are considering trying out TRE, start with a 12 hour window, try it out for about a month before judging it and expect the first 2 weeks to be challenging.

• There is nothing magical about TRE when it comes to weight loss. Calories in vs Calories out is more important.

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!

1:1 Online Coaching Application

IIf 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.

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.

© 2021 McLifestyle Fitness & Performance Ltd. - All Rights Reserved

Privacy Policy | Terms & Conditions | Release & Waiver of Liability