Adam Bentley

The calorie burn problem

When weight loss programs rely on exercise as the main driver of creating an energy debt, they usually fail. The reason isn't because exercise won't create an energy deficit - but because knowing that it creates an energy deficit causes people to change their diet. And

Linear transformations

Few activities exist where your input is the singular force that shapes your results. In team sports, you play a finite game with near instant results. Whether you play well or really well only effects the outcome some arbitrary and intractable amount. In business, the results are tangible but the

How should you plan your diet on the weekend?

Making sure you actually enjoy the process of your fitness plan is just as important as the details of the plan itself. There are different types of enjoyment though - from pure hedonism to pragmatic satisfaction. I believe the fat loss phase is a great time to lean into satisfaction,

What's the right fat loss method for you?

I've used lots of different diet protocols to reduce body fat. They all have upsides and drawbacks. From carbohydrate cycling to ketogenic, to Paleo, flexible dieting approaches, and the old school bodybuilding approach of chicken and broccoli, not forgetting the slow-release protein before bed. What all of them

Discipline or Double down

There's a simple rule that will ensure you reach your potential. Make a commitment to yourself that you'll only quit a project by swapping it for something harder. If you can't do that, then stay the easier course. By implementing that strategy, you notice

Get Busy - Aggressive Fat Loss

My best advice to combat hunger pangs is to keep yourself busy. Aggressive fat loss differs from other methods because your strategy needs to be so precise that you reap the benefits of a shorter fat loss phase. What I often see is the reactive aggressive diet, where people eat

Dream chasers

Why you never bump into dream chasers and identifying your areas of dissatisfaction.

#01 Aggressive Fat Loss 2024 (Addendum)

Brains over biology, powerful questions, and the re-frame that makes change possible.

summer-2024

#01 Aggressive Fat Loss 2024

Today marks the start of a 32 day aggressive fat loss phase. And I'm going to document the entire process so that you too can learn how to get incredible results. Even with kids. Even in your 30s. Even without jeopardizing the health of your relationship or marriage.

Minimal Viable Program

What is a minimum viable training program? The National Institute for Health and Care Excellence (NICE) publishes various guidelines for healthcare provision. Including exercise guidelines for maintaining health. They recommend a minimum of 2 strength training sessions per week, plus 30 mins of low to medium intensity exercise at least

Everybody does the same stuff

My first job after graduate school was Strength and Conditioning coach working with the University of Manchester. The school had two types of athletes: individuals chosen to access support for being talented, and athletes playing in one of a dozen sports in the university “big leagues”.  From Rugby league to

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Kickstart: Training Overview

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Kickstart: The SMART Goal Setting Framework

The Skyscraper Analogy: Strengthening Foundations for Long-Term Success

Why does lasting change feel impossible? Two common pitfalls in behavior change are 1) changing too much too fast, and 2) not having a tangible plan to go from goal setting to goal achieving.  Anything good takes time. The challenge in achieving greatness is keeping the momentum alive long enough

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Kickstart: Meaningful Incentives

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Kickstart: Planning & Execution Strategies

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My Nutrition Protocols

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Kickstart: Nutrition Methods and Tools

A plan is where desires meet reality. Tony Robbins describes an elegant framework for success. It goes like this: 💡Know what you want, put a plan in place, take massive actions towards your dream outcome, notice your results, and adapt the plan when necessary. What is it that prevents people

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Kickstart: Practical Nutrition Methods

We have hammered the point on the numbers of effective nutrition plans, that’s the good inputs. The other part is the ability to stick to the plan. In todays lesson we’re going over exactly that: what methods and approaches are effective over the long term?  🎽If you hit

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Kickstart: Program Goals

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Kickstart: Nutrition by numbers

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Kickstart: Goal Setting & Goal Achievement

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Kickstart: The Nutritional Landscape