The Business Athlete Show

• #197 – How to go from 25-12% Bodyfat in 8 Simple Steps

  Going from 25% to 12% body fat will completely transform how you feel, perform, and how people perceive you in business and life.I'm Adrian McDonnell, and I've coached over 803 professionals across 5 continents, helping busy working men like Aidan, Johnny, and Cathal lose stubborn belly fat and keep it off.In this episode, I break down the exact 8-step system we use with our clients to achieve this transformation in 9-12 months.🎯 What You'll Learn:The lifestyle audit that reveals what's really keeping you stuckHow to eliminate inflammation and visceral fat (the dangerous kind)The 90/10 JERF rule that makes nutrition sustainableWhy calories in ≠ calories out (and what actually matters)The 3x3 method for meal simplicityMetabolic resistance training vs. traditional cardioThe 10% rule that prevents metabolic damageReal client case studies and transformationsConnect with Adrian:👉 Follow Adrian McDonnell on Instagram 👉 Checkout Adrian’s YouTube Channel👉 1:1 Online Coaching Application👉 Free Metabolic Resistance Training Plan 

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• #196 – How to Keep the Weight Off After a Diet, Reverse Diet the Right Way, and Lean Bulk Without Gaining Fat

  Most people know how to lose weight — but very few know how to keep it off.In this episode, I break down what really happens to your metabolism, hormones, and hunger when you diet — and how to transition out of a fat loss phase without regaining the weight.We dive deep into reverse dieting, diet breaks, and the exact process I use with clients to rebuild calories, recover hormones, and set the foundation for long-term success.You’ll learn how to know when you’re ready to reverse, how quickly to increase calories, and what key metrics to track — including the 1–2% bodyweight guideline that signals a healthy rate of gain.We also cover how to identify when you’ve earned the right to start a lean bulk (usually around 12% body fat), why most people bulk too early, and the biggest indicators that you’re doing it correctly — better performance, more energy, improved sleep, and strength gains without excessive fat gain.By the end of this episode, you’ll know exactly how to move from fat loss → maintenance → muscle gain with confidence, while keeping your results and metabolism in check.Connect with Adrian:👉 Follow Adrian McDonnell on Instagram 👉 Checkout Adrian’s YouTube Channel👉 1:1 Online Coaching Application👉 Free Metabolic Resistance Training Plan 

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• #195: If You Have 20+ Pounds to Lose, Listen to This (4-Steps to Losing Belly Fat for Good)

  Have 20+ pounds to lose and tired of the weight loss roller coaster?In this hybrid podcast/YouTube video, I break down my complete 4-Phase Metabolic Priming Method that has helped 798+ entrepreneurs and busy professionals lose weight sustainably without destroying their metabolism.🎯 What You'll Learn:✅ Why traditional diets (keto, IF, carnivore) wreck your metabolism✅ The 4-phase system that rebuilds your fat-burning capacity✅ How to lose weight while eating MORE food (not less)✅ The "10% Rule" that prevents metabolic damage📩 Want my FREE Metabolic Priming Diet Plan? Message on Instagram (Adrian_McLifestyleFitness) “Metabolic Priming YouTube.”

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• #194 – The Ultimate Guide to Strength Training & Cardio: Build Muscle, Burn Fat, and Get Fitter, Leaner + Stronger

  Most busy professionals don’t love the gym, but they know they need it. The key isn’t spending more time — it’s understanding what really matters for results.In this episode, I break down Dr. Eric Helms’ Muscle & Strength Training Pyramid, a framework that explains what truly drives muscle growth and fat loss.From the fundamentals of adherence and volume, to progression, exercise selection, and even cardio, this is your complete guide to training smarter, not harder.You’ll learn how to avoid junk volume, how many sets you actually need each week, the difference between training to failure and leaving reps in reserve, and why picking the right exercises matters more than copying Instagram workouts.We’ll also cover rest periods, tempo, and how cardio fits into a strength program without sabotaging muscle growth.Finally, I’ll share how we use Metabolic Resistance Training (MRT) with clients — a method that combines the best of strength training and conditioning so you can look good, feel good, and perform at your best.And I’ll show you exactly how to structure a 4-hour-per-week plan that works even if you’re time-poor.By the end of this episode, you’ll know exactly where to focus your effort in the gym, how to balance lifting with cardio, and how to build a body that’s lean, strong, and built to last.Connect with Adrian:👉 Follow Adrian McDonnell on Instagram 👉 Checkout Adrian’s YouTube Channel👉 1:1 Online Coaching Application👉 Free Metabolic Resistance Training Plan

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• #193 – The Ultimate Guide to Nutrition for Fat Loss and Muscle Gain

  Most busy professionals want to lose belly fat, build muscle, and feel more confident, but they often get lost in the noise of fad diets and conflicting advice.This episode breaks down everything you need to know about nutrition in a simple, sustainable way that actually works alongside a demanding career and family life.I start by looking at food environment and why it matters so much for long-term success. From there, I explain calorie balance and why the calorie-to-protein ratio in your food choices makes all the difference when it comes to body composition.You’ll learn how to estimate your calorie needs, why protein is the cornerstone of your diet, and practical ways to hit your daily targets.We also cover carbohydrates and fats and how they fuel performance, as well as fibre and micronutrients for health and satiety.I go into meal timing around training, what to prioritise before bed, and the handful of supplements that are actually worth considering.To make it practical, I walk through lifestyle habits that scale: Daily weigh-ins to keep awareness highBuilding every plate around protein and plantsSimplifying food choices by rotating a handful of go-to meals, managing late-night eatingAdopting a 90/10 approach that balances discipline with flexibilityBy the end of this episode you’ll have the clarity and confidence to approach nutrition without overthinking it, so you can finally build a body you’re proud of and sustain it without burnout.Connect with AdrianFollow Adrian McDonnell on Instagram Checkout Adrian’s YouTube Channel1:1 Online Coaching ApplicationFree Metabolic Priming Diet

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