How to Lose Stubborn Bellyfat & Transform Your Body in 3 Hours a Week
By Adrian|January 1st, 2024
Losing Weight is Only Half the Battle
May 20th 2013 – a day I’ll never forget.
No this wasn’t the date I started college. Nor was it the day of a big family or social event.
The 20th of May 2013 was the date I stepped foot into the gym for the first ever time and subsequently made a permanent lifestyle change which transformed me from the inside out (I know it’s weird that I remember the date!).
Little did I know that the scale of impact this small act had on my skinny, scrawny eighteen-year-old frame who lacked confidence, wasn’t comfortable in his clothes and always opted to wear long sleeves on nights out to cover up his small arms would have!
Since stepping foot in the gym, I can say with absolute certainty that this apparent small act gave me reassurance to get a Level 8 Degree, the self-belief needed to have played senior football with my club for seven years and the faith to quit my permanent job as a teacher and pursue my passion of becoming a full time Online Coach.
Since becoming an Online Coach, I’ve coached over 500 clients.
On January 2nd, 2023 I will be launching my Lean Lifestyle Transformation. This program is for working professionals who want to drop bodyfat, increase their energy & build muscle so they can feel more confident in themselves, comfortable in their clothes, like the way they look in the mirror and go on more dates!
I first launched two variations of this program in July 2020 under two different names – Lean For Life & Aesthetic Athlete. Lean for Life was my body transformation program while Aesthetic athlete was my performance program.
Coaching over 500 people along the way has allowed me to have gotten lots of feedback on how to refine, update and improve the program continuously.
This allowed me to create a unique program based off this feedback into what I would call the best program I have ever created.
I know that is a bold statement. But I truly believe this is the best programs I have designed to date.
Why? Because it made me realise that there's a lot of crossover between wanting to perform good & look good. In fact, I always say, what's the point of looking good if you don't move good?
Which is why I wanted to merge both aspects of these programs together so our clients don't feel as stiff as a board or out of breath walking up a flight of staits!
I now want to introduce you to 13 Lean Lifestyle Lifters whose stories prove these methods work and that you’re no different.
Success Stories:
As you read their success stories, you will notice how these individuals overcame many hurdles along the way. For instance.
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With gyms being closed, Aidan only had access to 2x 5Kg Dumbbells.
Operating on a tight schedule, starting out Michaela could only train 3x a week.
Working on night shifts, Cathal (not his real name) had to balance his training as best he could around his varied work (and sleep) schedule
Hannah was only starting out in the gym, so we had to find the suitable exercises she was able to perform and achieve success at.
Currently training 2-3x a week on the pitch, both Jack and Shane had to find a way to balance their strength work with the pitch work.
Having done free workouts online that hadn’t been working, Maeve had to overcome her fear of reaching out to a coach to help get her results.
Being a busy college student, Fionan sometimes found it hard to manage his time so had to make up for this by doing efficient & effective workouts.
Having focused primarily on cardio workouts, Jane knew she needed a different approach to get in shape for an upcoming beach holiday.
The constant struggle to put on weight meant Paddy always found it hard to make the breakthrough onto his senior club team.
Having lacked some self-confidence to train in a gym, Breda and Kaya needed something they could do from home with minimal equipment.
Having never hired an Online Coach before and only attended gym classes or done cardio sessions, Gearóid and Barry were a bit skeptical and nervous at first signing up for Online Coaching because they thought it was just a case of being given a program without any support.
However, each of these individuals showed that despite things not being perfect, that you can still get results by having the right structure and plan in place.
Anyways, enough of me talking! Without further ado, check out these amazing transformations.
Michaela, 26
“When I first started Adrian’s program I wanted to just trim down and tone up, which I was trying to do for years but could never succeed.
I was always into going to the gym and working out but I was never consistent with myself or my diet so I never got the results I wanted.
I was frustrated because I knew I had to be consistent to get what I wanted but would never bring myself to do it.
From day one Adrian has helped me with my nutrition side and scheduled workouts to suit me. This really helped as everyday I had to be accountable for what I ate and the workouts I did.
As time went on throughout the weeks I saw major improvements in my physique and also felt much better mentally as I was changing my daily habits. Since starting, I have:
✅ Trimmed unwanted body fat
✅ Became stronger and fitter
✅ Feel more confident
✅ Gained new healthy habits
Now that I have been consistent over the past 12 weeks, the program has become more of a habit of eating the right foods and working out 3/4 days a week. I feel great finally achieving what I wanted.
I would highly recommend Adrian he is unreal at what he does, he makes sure you’re consistent and really helps to achieve your goals.”
Shane, 33
“Before starting, I wanted to get leaner and stronger and to prevent injury.
Previously, I was constantly going to the gym and not seeing any results. I thought I was eating too much food until I actually found out I wasn't eating enough at all. I had no structure to my gym sessions.
I got to a stage where I was beginning to give up on the gym as I thought it just wasn't for me when I wasn't seeing results.
When I contacted Adrian, he provided me with a structured program which was tailored to suit me and his nutritional advice was second to none.
I slowly started to get addicted to it and I enjoyed every minute of it. The harder and tougher it got, the more I saw results. Since starting I:
☑️ Am much more confident in my body
✔️ Way leaner
☑️ Have more energy
✔️ Am much stronger
Since finishing the initial 12 weeks, life has improved immensely. I’m more confident, have gotten faster, know how to control my nutrition, my sleeping pattern has improved alot and for once I'm actually looking forward to going back training 😅😂
Anyone considering working with Adrian, I would tell them to 100% do it. It was the best investment I made.”
Giliarde, 38
🎯 My main goal was to lose weight, know what foods to eat and improve my self-esteem.
😴 Before starting I had little energy, no spirit. My food was horrible. I ate everything that wasn't healthy at the wrong times.
🤝 Adrian’s persistence to not lose focus, tis fundamental. It’s great to have someone to show you the results & put it on the line when you need it
🥘 Every week I always try to improve my menu, so that I can eat healthy and enjoy the food because if you go on a diet with foods you don't like, then you won't be able to reach your goals
⚖️ And with every week that passed I saw my pounds dropping, it gives me more motivation to keep going.
💥 I feel more motivated to get things done. I know this can never stop, because healthy eating and fitness is the recipe for a lifetime.
👉🏼 Anyone thinking of starting, you have to get it in your head that the change comes from you. and their work helps to value people, giving daily support, demanding results. This stimulates change and helps to win
James, 39
“Before starting, my first goal was to build strength in my arms but especially in my back and to stop getting injured.
My second goal was to be the right side of 40 and to be happy with my appearance.
My challenge is as I had no motivation and was eating really unhealthy.
Adrian’s program was tailored to what I needed and fit around my schedule.
🏆 Wins:
✅ Got Stronger
✅ Clothes Fitting Better
✅ Kept Going During Tough Times
✅ Proved to Myself I Can Actually Do It
✅ Confidence
❌ Haven’t Injured My Back Since
Anyone thinking of starting, go for it, Adrian will be there every step of the way with you to help where ever he can.”
Caoimhe, 24
I was always a relatively active person, who ate moderately well week to week but always struggled with consistency and lack of knowledge in regards to training and nutrition.
It was always so disappointing when I tried to change my ways to gain better results. I was becoming impatient and beginning to lose motivation.
Your service was different as you created a meal and training plan that was so easy to follow . Your constant support and feedback helped encourage, push and challenge me further to get better results.
At the end of week 1 I was already beginning to see changes in terms of my energy levels, appetite and I also began to feel stronger. After 4 weeks I:
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✅ Lost fat
✅ Feel stronger
✅ Gained confidence
✅ Learned a great deal about nutrition and training
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Now having finished the programme I’m much more confident and happier in myself. I’m delighted to have completely changed my lifestyle to a healthier and happier one and I’m more determined than ever to stay on track and make new goals.
If anyone was considering training with you I’d highly recommend them to! Your service has been 10/10. I loved how your plan was so structured, informative and easy to follow. Your support and guidance helped motivate me and stay on track. I grew in confidence as the weeks went on, as I noticed improvements in my strength and fitness levels whilst training. You learn so much along the way and there’s a real sense of achievement felt at the end of each day while following the programme.
Jack, 33
Before starting, I had trouble putting on muscle. It was disheartening, working hard but not seeing the results I wanted.
Your attention to detail was top notch. I now know the food diary and nutrition is key. Feeling & seeing results from the training program was rewarding and I picked up tips I can use in every day life.
As I saw results, I felt great and even more determined to push on. The mental block of “I can’t build muscle or power ” is now gone and I know with the right nutrition and training I can reach any goal. In the last 8 weeks I:
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✅ Hit PB’s in the deadlift, squat & floor press
✅ Gained muscle mass and strength
✅ Developed good eating habits
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I’m now a lot more confident in every day life and more knowledgeable with my training and nutrition.
Adrians attention to detail is top class and can’t recommend working with him enough. He caters for every need and works very hard to make sure you get the work done and results you want. He is an extremely knowledgeable and sound guy. Adrian will put as much effort and time into each client so you need to do the same. Hands down the best training program I have ever done, I have developed in areas that I have struggled with for years and can’t thank him enough for all the time and effort he put into it.”
Jane, 27
“Before starting I wanted to tone up around my abdominal area and reduce the circumference of upper arms.
1. I had no consistent exercise routine
2. I had no idea where to start with weightlifting / using dumbbells
3. Was sick and tired of cardio and didn’t enjoy it
Adrian was well set up which I’m not sure if offered by other services.
The service was really well organised and tailored pretty well to my individual needs. Adrian was very personable and truly lovely to deal with and went above and beyond whenever I had questions.
🏆 Wins:
1. Lost 2 inches off the waist and visible abdominal muscles now show. This felt great as it was the first time in a long time I felt confident going to the pool over the summer.
2. Clothing fits better and I can now wear a better range of clothing I wouldn’t have felt confident about before.
3. Felt stronger and had more energy, which allowed me get through the day without feeling tired or hazy
4. I had fractured my elbow and recovered within 2 weeks, which I don’t think would have been possible had I not been training and trying to stick to my plan
5. My mental health was much better and I felt like a more positive and optimistic person
I feel good and less insecure about my body, mentally I now know that exercise can be really enjoyable and really help me manage stress from a busy schedule. I’m optimistic about how much more I can achieve.
Anyone thinking of starting, go for it if you want to be equipped with the knowledge you need to achieve goals in terms of toning and nutrition.
I learned a huge amount from Adrian and it’s a great place to start. I’m so glad I did it and I’ve been getting compliments since like never before about how much leaner I look!
I also think it’s helped me mentally in the transition from summer to autumn / winter, which I find hard at times with darker evenings. The constant exercise keeps my head on point and makes me a better person overall. Thank you Adrian!
Aidan, 29
“My main aim was to feel more energetic on a day-to-day basis, but also to feel more confident when I looked in the mirror.
Before I started working with Aido I was never sure if I was doing the right thing when I exercised or eating the right foods. I felt that I was putting in all the effort but without all the details right I just wasn’t seeing the result I expected, so my interest backed off.
When I started with Aido I told him straight out the I needed everything laid out for me in terms of exactly what to do in each exercise and exactly how much and what I should be eating. He did exactly that, I didn’t need to be asking awkward questions as I went along, he even gave me a shopping list.
For as long as I can remember I’ve always had a bit of a gut, but as soon as I started to see how lean I was getting it gave me the drive I needed to push and get each session done properly. I knew that each effort was carefully calculated and the results soon started to show.
✅ I’ve lost 6.5 kg body weight
✅ Learned how to exercise more time and effort efficient
✅ I’ve found a solid way of meal prepping and I know that I’ll stay using this moving forward
✅ On a scale of 1-Gordon Ramsay my cooking game has gone from a generous 3/4 to a strong 7/8
If you’re thinking about starting with Aido, just go for it, I started on a wet Tuesday evening when I felt I wasn’t ready but I got into it very quickly.
Now that I’ve done my 12 weeks home workouts, I’ve signed up for another 12 but this time through the gym. I think keeping fit is more long term now than I ever thought it would be.”
Kaya, 28
“Before starting I wanted to tone up and get stronger.
I had problem with knowing what exercise/workouts to do.
I would get frustrated doing workouts almost daily and eating what I thought was a good diet and not seeing results.
Adrian’s service was so adaptable, I was worried I would get stressed about workouts and meal prep and getting the right macros, but everything was so helpful in explaining how to do each exercise, and keeping track of what I was eating.
I feel like it was always a positive service focusing on the wins and what can be improved. I feel it was very interactive with messages back and forward and being able to ask any questions at any time.
Wins 🏆
🥇 Feeling more confident - This summer is the most confident I’ve ever felt, not just for the fact of looking a certain way but just mentally feeling better in myself, from keeping up a good routine and exercising regularly and eating good food with out restricting myself.
🥇 Feeling stronger - Each month I felt stronger and more capable and wanted to push myself more, I previously used to focus on cardio and just losing weight but now I enjoy strength workouts more.
🏅 Looking toned and losing weight - I never really weighed myself before but just going down sizes in clothes and feeling more comfortable in how I look, overall feeling comfortable in myself.
🥇 Keeping up with nutrition without restricting myself - Ifeel proud for keeping up meal prep each week, and then not feeling guilty about enjoying meals out.
🥇 I feel a lot more positive and just happier in myself and I am excited to set more goals for fitness, im a much more confident person.
Anyone thinking of starting, I would say do it, it’s the best decision and investment I’ve made. You will achieve the goals you set out if you keep yourself accountable”
Fionán, 25
I wanted a program that was structured and tailored for me so I could lose some stubborn weight.
Before starting, I struggled to stick to a structured plan. I was over training and I found my workouts boring.
In the past, unstructured workouts and being bored of my training would usually result in me giving up on my program and being annoyed with myself.
But when I got some guidance, I soon began to realise the training was working and this motivated me to work harder.
I loved the way you held me accountable and how if I did need anything or have any questions, I just had to send a text and I would get a reply in no time.
Since starting, I’ve lifted heavier than ever before and now I’m much more consistent with my workouts and I enjoy them. I’m now much more motivated to continue to work harder.
For anyone thinking about starting just go for it. it’s great to do and you won’t regret it.
Filomena, 36
“Prior to this plan, I was very stressed because I wasn't enjoying the food that I was eating on the previous plan.
I was constantly considering abandoning the plan because I love food and began to stress about it, but at the same time I wanted my flat stomach and to be satisfied with my appearance.
Adrian's service is fantastic; you don't even feel like you're on a diet.
One of the most important aspects of this plan is that you become aware of the food so that you can combine foods that you enjoy while still losing weight because you choose the right combination.
You can see a significant difference in my progress picture; my stomach is no longer as large as it used to be.
I can see it even when I'm wearing my regular clothes; they look better on me.
I'm grateful to have discovered Adrian's plan, and I'm overjoyed that what I've been thinking about for years is finally becoming a reality.
I am more aware now, and I understand that what I desired was not just a fantasy or a dream, but could be something real.
You will not be disappointed if you choose Adrian; you will get results, you will enjoy the plan, you will love yourself a little more every day, and you will not waste your money.”
Cathal, 29
Before starting, I wanted to get a leaner & fitter physique.
Nutrition was always my biggest down fall. I would always eat healthy but never realised how many calories I was actually eating.
This made me feel like I was getting no where even though I I thought 'I was still eating healthy.’
When I started, it was a brilliant feeling knowing I was making progress. I
☑️ Increased in all my lifts (including 77 push ups and a 215Kg Deadlift x3 😯)
✔️ Built Strength while Dropping Bodyfat
☑️ Lost weight with very little cardio
To anyone thinking of starting, I would definitely recommend Adrian. Your level of professionalism and attention to different aspects of training was top notch 👍🏼
Gearóid, 33
My main goals were to lose weight and learn how to keep it off.
I had lost weight before but without getting any training or guidance, so it slowly came back over the years.
I wanted to get back to what I was, but do it properly!
I didnt know about nutrition and would get conflicting advice so I gave up!
Portion control and figuring out ratios of veg/meat/carbs was also a problem. I thought smaller meals were the solution but it was the content that needed to change!
I also didnt know what exercises to do. I would just go on the treadmill, crosstrainer or rowing machine for 20-30 mins and think that was enough.
I've never worked with a PT before but it was great that there was no judgement, just encouragement.
The wins were celebrated and we didn't dwell on any falls. They were noted and we moved on, always moving towards the main goal. The regular advice and check-ins were a great way to keep me in line and focused too.
🏆 Achievements:
☑️ Losing nearly 4 inches off my waistline. ✔️Fitting into trousers and shirts that I haven’t worn in years but refused to throw out is the best feeling
☑️ Running 2km in 11 minutes. It took me 7 mins to run/walk a km at the start of this programme
✔️Regularly doing 40+ pushups in each workout. At the start I could barely do 9 incline pushups.
Lifes going to be happier. I didn’t realise but I had started avoiding events with friends (like hikes or swims) that might require a level of fitness for fear of not being able or embarassing myself.
Even clothes shopping was a pain as I wouldn’t find something that would fit that I'd also like.
Anyone thinking of starting, be committed to put in the time and effort! Its not always easy buts its effective!
Breda, 27
My goals were to lose a bit of weight and then tone up. I also wanted to change my eating habits.
Before starting this programme I lacked consistency with meals and exercising.
Adrian’s daily check ins and feedback was a real help and made you want to do better.
🏆 Achievements:
☑️ Lost weight
✔️ More confident
☑️ Better meal planning
✔️ Fitting back into old clothes
I was absolutely delighted when I could fit back in to old clothes. I feel a lot more confident in what I wear now.
Anyone thinking of starting, 100% go for it!
The thoughts of a personal trainer or even signing up to a programme before used to scare me but Adrian has changed that. I now enjoy working out and eating a lot better!
Barry, 34
Before starting, I wanted to lose weight and tone up. I wanted to develop consistent diet/training habits.
Previously, I never stuck with any training plan and my diet was healthyish but a bit aimless!
You held me accountable.and your feedback on wins or diet issues meant I had direction.
🏆 Achievements:
☑️ Lost almost 10kg, feel fitter
✔️ I’ve built a sustainable diet, I feel healthier and have far more energy
☑️ I’ve improved on workouts week after week, got stronger
✔️ I’ve maintained the diet/training while on holiday, working from home & even while moving house
Life now looks limitless. 3 months down, and a lifetime of development to go!
Anyone thinking of starting, do it. I would tell them a gym membership won’t hold you accountable, a diet won’t make you stronger and whatever you think is a reason not to do this is just holding you back.
Give yourself the chance you deserve and sign up with Adrian.
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
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.
About Adrian McDonnell & McLifestyle Fitness:
IAdrian 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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