The Business Athlete Show

#221: The Best Forms of Cardio to Burn Fat And Get Fitter (5 Ways)

In this episode: * The cardio zone that burns the most fat with the least damage to your training * HIIT Training 101 * The one cardio session per week that predicts how long you'll live * Exactly how much cardio you actually need * The weekly cardio structure that works around a busy schedule The weekly structure covered in this episode: * Daily steps: 8,000–10,000 * Resistance training: 3–4 sessions * Zone 2 cardio: 2–3 sessions, 30–45 minutes * VO2 max: 1 session per week * Total training time: 4–5 hours Apply for 1:1 Coaching If this episode resonated with you, the next step is a conversation. McLifestyle works with a small number of men at a time through a personalised coaching system that covers training, nutrition, lifestyle structure, and accountability — built around your schedule, not a generic template. Apply here → 1:1 Application Form [https://www.mclifestylefitness.com/online-transformation-program] Connect with Adrian Instagram: @adrian_mclifestylefitness If this episode was useful, share it with one man who needs to hear it. That's the best way to support the show.

#220: Why You're Bloated and Holding Water (And What to do Instead)

In this episode: * Why the Monday morning scale spike is almost never fat * The four main causes of water retention in busy professional men * How alcohol, sodium, and carbohydrates trigger fluid retention overnight * How bloating and water retention slightly differ — and why they often occur together The practical framework: * Weigh daily, same time, same conditions * Track weekly averages not daily numbers * 30–40ml of water per kg of bodyweight daily — consistent across all 7 days * Reduce sodium from restaurant meals, sauces, and processed foods * Identify personal bloating triggers — alcohol, artificial sweeteners, dairy, gluten Apply for 1:1 Coaching If this episode resonated with you, the next step is a conversation. McLifestyle works with a small number of men at a time through a personalised coaching system that covers training, nutrition, lifestyle structure, and accountability — built around your schedule, not a generic template. Apply here → 1:1 Application Form [https://www.mclifestylefitness.com/online-transformation-program] Connect with Adrian Instagram: @adrian_mclifestylefitness If this episode was useful, share it with one man who needs to hear it. That's the best way to support the show.

#219: Q&A - Why You're Exhausted, Can't Keep Weight Off, and Fall Apart at Weekends

Three of the most common questions Adrian gets from busy professional men. If you've ever wondered why your energy is shot, why the weight keeps coming back no matter what you do, or why the weekend keeps derailing a solid week — this episode covers all three. In this episode: * What causes chronic exhaustion in your 40s and 50s and the four drivers almost nobody addresses * The three things you can do this week to meaningfully improve your energy within 14 days * Why the weight always comes back faster than it came off — and the missing phase nobody in the fitness industry talks about * How to navigate client dinners, alcohol, and social eating without sacrificing results or your social life * The weekend strategy that keeps you on track without turning you into a monk from Friday to Sunday Apply for 1:1 Coaching If this episode resonated with you, the next step is a conversation. McLifestyle works with a small number of men at a time through a personalised coaching system that covers training, nutrition, lifestyle structure, and accountability — built around your schedule, not a generic template. Apply here → 1:1 Application Form [https://www.mclifestylefitness.com/online-transformation-program] Connect with Adrian Instagram: @adrian_mclifestylefitness If this episode was useful, share it with one man who needs to hear it. That's the best way to support the show.

#218: The Surprising Way to Burn Stubborn Belly Fat and Get Lean

If you're a man over 35 who's been working hard — training consistently, eating reasonably well, trying different approaches — and still can't shift the belly fat, this episode is for you. In this episode: * Why the three most common fat loss approaches fail men over 35 — and what to do instead * The counterintuitive truth about muscle and metabolism  * Why eating more of the right foods gets you lean faster than cutting calories * What happens in the other 23 hours of your day — and why it decides everything * The phase nobody teaches that explains why the weight always comes back Apply for 1:1 Coaching If this episode resonated with you, the next step is a conversation. McLifestyle works with a small number of men at a time through a personalised coaching system that covers training, nutrition, lifestyle structure, and accountability — built around your schedule, not a generic template. Apply here → 1:1 Application Form [https://www.mclifestylefitness.com/online-transformation-program] Connect with Adrian Instagram: @adrian_mclifestylefitness If this episode was useful, share it with one man who needs to hear it. That's the best way to support the show.

#217: 9 Ways to Build Muscle After 35 Without Getting Injured

In this episode, Adrian breaks down the complete blueprint for building muscle safely — from fueling your sessions right, to sleep, technique, and the nine ways to progressively overload. What we cover: * Why most men train under-fueled — and what to eat before and after sessions * How poor sleep is killing your muscle gains and packing on belly fat * The technique mistakes that lead to injury after 35 — and the safer swaps * Progressive overload explained: load, reps, sets, rest periods, tempo, and rep ranges * Advanced methods: drop sets and pairing muscle groups to train smarter in less time Apply for 1:1 Coaching If this episode resonated with you, the next step is a conversation. McLifestyle works with a small number of men at a time through a personalised coaching system that covers training, nutrition, lifestyle structure, and accountability — built around your schedule, not a generic template. Apply here → 1:1 Application Form [https://www.mclifestylefitness.com/online-transformation-program] Connect with Adrian Instagram: @adrian_mclifestylefitness If this episode was useful, share it with one man who needs to hear it. That's the best way to support the show.