How I Lost 16lbs in 16 Days (And Kept it Off One Year Later)

By Adrian| July 17th, 2022

July 7th 2021 – The Date of my Photoshoot

Just over one year ago, I did my second ever photoshoot.


Unlike my first photoshoot where I booked it 5 days prior to the event, I had a date set in mind last year since January 1st when I mapped out exactly how I wanted my training to look for the year ahead.


Having something to train for kept will help keep you motivated during the tough times.


“A goal is a dream with a deadline.”


In this blog post I’m going to describe how I trained, my nutritional protocol and finally peak week – the week leading up to the photoshoot in July 2021.

Training

My training focused on performance - what’s the fastest, strongest and leanest I can possibly be? And then aligning my training with those goals in mind.


It may have been unconventional for preparing for a photoshoot because I didn’t train like a bodybuilder but these are some training principles that I abided by:


1. Train for Power/Speed: I incorporated plyometrics, jumps, throws and variations of the Olympic lifts (using dumbbells) in my training.


2. Lift Heavy & Pursue Strength: Every week I lifted heavy & managed to hit some PR’s (personal records) in the deadlift despite being on limited calories.


3. Move in Different Plane’s of Motion: This is probably one of the biggest difference between my training and bodybuilding. A lot of bodybuilding movements are performed in only one plane of motion (think machines) whereas life happens in 3D so I like to train this way.


4. Cardio: Running twice a week along with a 10K daily steps target.


5. Train for the Pump: This is one of the biggest commonalities between my training and bodybuilding. Each week, I would train for the pump (who doesn’t love a good bicep blasting finisher?). The difference being it did not make up a large percentage of my training.


IIs this training optimal for building a bodybuilding physique? Probably not. But that wasn’t a goal of mine – I wanted to look and train like an athlete.

Nutrition

I didn’t follow a nutritional plan – I don’t believe in them when it comes to making change in the long term. My philosophy around nutrition is the best plan out there is one which:


1. Is sustainable

2. Includes foods you enjoy

3. Aligns with my goals and my performance.


This is exactly what I did – made it sustainable and kept it simple for me to adhere to. Some daily non-negotiables for me included:


  • Hydration:

Drink at least a gallon of water a day.


  • Calories & Protein:

I cycled my calories throughout the week – some days high, some days low. This allowed me to eat my epic protein pancakes every Saturday morning without restriction. My protein everyday was at least 2g per Kg of my bodyweight.


  • Lean, Clean & Green:

Lean proteins, clean carbohydrates and greens were staples in most of my meals.


  • Supplements:

Whey protein, BCAA’s, L-Glutamine, Creatine, Probiotic, Vitamin D, Magnesium, Zinc & Omega 3 Fish Oils.


This wasn’t a “diet” for me – a word which implies restriction and restraint. It’s just a protocol I adhere to which is flexible and fits seamlessly into my lifestyle.

Peak/Prep Week

The above principles served me right up to the final 7-10 days prior to the shoot. Then it was time to get a bit more specific for my “peak” or “prep” week which is where you essentially add the icing on the cake. Some of these strategies are the methods elite bodybuilders use to look their best on stage.


Note: I wasn’t relying on the tips and tricks I’ll explain below to make you look as lean as possible. I had been training consistently prior to this. Prep week gives you the last percent or two.


Prep Week Explained


Below I’m going to describe the process I went through leading up to the photoshoot to look as best as possible for the main day:


1. Drop Carbohydrates & Reduce Calories (Up to 3 Days Before the Shoot)

2. Load up on Water & Lots of Sodium (Up to 3 Days Before the Shoot)

3. Reduce Water & Sodium (Starting 3 Days Before the Shoot)

4. Glycogen Depleted Workout (3 Days Before the Shoot)

5. Carbohydrate Loading (Starting After My Final Glycogen Depleted Workout)

6. Show Day


1.) Drop Carbohydrates & Reduce calories

Carbohydrates are your bodies primary fuel source; fat is your bodies secondary fuel source. When you deplete your body of carbohydrates, it has no other option but to use its least preferred method - fat as your primary energy and fuel source. This really helps you shed the last few pounds on top of a low-calorie intake.


My experience:


My only carbohydrate sources leading up to the photoshoot were vegetables. I limited these to broccoli, cauliflower and spinach because they have a lower carbohydrate profile than other vegetables such as carrots.


This was extremely challenging. Not necessarily because I couldn’t eat carbs, but more so because on top of depleting my carbohydrate stores, I still had to continue to train in the gym. These are known as ‘glycogen depleted workouts’ where you’re relying on fat as your only fuel source to keep you going. I was also eating less than 2000 calories a day and went down to as low as 1,500 calories - which is a deficit of more than 40% of my maintenance levels.


Note to self: Training on low calories and empty carbohydrate stores is not fun!


I’ve never tried a ketogenic diet before – a diet which emphasises high fat, moderate protein and little to no carbohydrate intake. The thought process behind the ketogenic diet is your body transitions from using carbohydrates as its main fuel source to fat.


The transition period (known as being in a state of ketosis) is meant to be the hardest part of the entire process. Although I can’t be sure, after depleting my carb stores and running on empty for a few days, I would say I was either in a state of ketosis or almost there.

2.) Load Up on Water & Sodium

Drinking a lot of water & salting all of your food helps your body initially store and retain more water. This process will be reversed in the three days leading up to the shoot (later point) by minimising and reducing water intake. This helps make your muscles look less fluidy and more fuller.


My Experience


I drank about 2.5 gallons (around 9 litres) in the days leading up to the photoshoot! I usually drink about 5-6 litres a day but this was challenging and almost a chore! Needless to say I was in and out of the bathroom a lot! It got to a point where I was really getting fed up but persisted through.

3.) Reduce the Water & Sodium

As I mentioned above, manipulating your water intake can favourably make you look much leaner. It makes your muscles look less ‘fluidy’ and gives you more definition. The goal is essentially to flush as much water out so your muscles look fuller. Lowering sodium ensures you don’t retain any additional fluid.


My Experience


My appreciation for water grew tremendously when I had to reduce it so much. You only appreciate something when it’s gone and I desperately wanted nothing more than a cold glass of water! I just drank when I was thirsty and took small sips only. This was really challenging so to help counteract this, I ate a lot of chewing gum so my mouth didn’t go dry. I still continued to train leading up to the photoshoot despite my low water intake.


As someone who loves using pink Himilayan salt to cook and flavour foods, I had to completely cut this out. I also had to be conscious of the foods I was eating and ensuring they were all low in sodium. This meant eating plain and bland chicken (how exciting!) and not putting in any spices at all except for some black pepper, cinnamon and lemon juice on a selection of my foods.

4.) Glycogen depleted workouts

Training and lifting weights greatly speed up the process of emptying your carbohydrate stores. The reason you try to deplete your stored carbohydrates is when you load up on them again, you become more sensitive to them again and can store more than normal. This process is known as “supercompensation.”


My Experience


I just did primarily upper body workouts during these glycogen depleted sessions as there’s a higher risk of injury doing legs coupled with the low water intake.


I avoided doing big compound lifts and focused on doing exercises sitting or lying down on a bench. Why? Compound lifts leave a higher risk of injury so I felt it would be safer to do all exercises seated or lying down.


These workouts were rough. Its amazing the impact carbs (or a lack of them) can have on your performance and energy levels. It also highlighted for me why low carb diets are not a good idea for athletes or people who regularly exercise. If your sport requires sprinting ability or power work, don’t be afraid of eating carbs.

5.) Carbohydrate Loading

After depleting your muscle glycogen stores, you now want to load them up again. This is known as ‘supercompensation.’ In laymens terms, the idea is your body is better able to store and hold carbohydrates when you severely restrict them for a period of time. Being able to store more carbohydrates in your muscles makes them look firmer & fuller rather than softer and flatter.


My Experience


Eating carbs again never felt so good! After my final glycogen depleted workout (the Monday before the shoot which was on Wednesday), I started to load up on carbohydrates again.


I had to ensure the carbs I ate were ‘dry carbs’ with minimal water content. I stuck to carbs I had been accustomed to eating during my training which included sweet and boiled potatoes, rice and rice cakes. The difficult thing about eating all of these dry carbs was I did so without sipping on any (or very little water!).


All of that being said, loading up on carbs again was a pleasant welcome to my aching muscles and low energy levels. As the hours and day went on, I could literally feel the increase in definition in my muscles.

6.) Photoshoot Day

Finally came the photoshoot! I warmed up, got a small bit of a pump and got on with it. I brought some rice cakes with peanut butter with me along with a snickers bar. Reducing my salt intake leading up to the shoot before marginally increasing them helps increase the effect of the “pump” when you train. Without sodium you can’t get a pump and your body will appear flat.


After the shoot, more than anything else I craved a cold glass of water! As challenging and all as the experience was, it was another worthwhile process.


At times I wanted the week to end and just be over with but I tried focus on the process as much as possible. I made the mistake in the past of telling myself “I’ll be happy when..” only to be left disappointed by my expectations.


This time (although not always), I tried to embrace the whole process and feel privileged to have the capacity to “get to do this” instead of thinking I “have to do this.”


Note: While cutting my carbs and reducing my water intake did help me lose 5lbs in 5 days, these methods are for short term results and are not sustainable. Limiting water intake is not healthy nor safe. Not ever eating carbs again for most people is not sustainable. Focus on long term goals rather than short term progress.

One Year On

From 2016-2021, my average bodyweight has always been around 85Kg. However, on the day of my photoshoot I weighed in at 77.3Kg. Ironically, I got down to about 76Kg a few weeks after the shoot despite eating an extra 1,000 calories per day (the power of refuelling your metabolism and reverse dieting properly).


As I write this blog post, I’m sitting happily between 78-79Kg. I feel happy at this bodyweight, I’m averaging 2,800-3,000 calories per day and I’m enjoying my training while still eating out at restaurants and enjoying the occasional

drink.


It’s a belief I try instil in my clients – in order for your health & fitness to win, your social life does not have to lose.

The Takeaway

While I’m not a bodybuilder (nor do I have anything against body builders), I was pleased overall with my physique. As mentioned above, my style of training is more performance based – I enjoy doing jumps, med ball throws, dynamic effort lifts and even some Olympic lifting.


It highlighted for me that’s it’s 100% possible to train like an athlete but still get the aesthetics and look to go with it. And that this can be done without negatively impacting your performance.

Please Share With Your Friends:

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.

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The goal of my Living Lean Cookbook is to prove to you that it’s possible to eat foods you enjoy and get results! I share some of my leaner living lifestyle recipes (including some EPIC protein pancakes!).


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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.


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