4 articles on fat loss for executives and busy professionals.
Evidence-based fat loss guides for busy men. Calorie targets, deficit strategies, and the training protocols that produce 10-15kg of fat loss in 12 weeks. Every article includes specific numbers — grams of protein, weekly rate of loss, and the exact adjustments to make when progress stalls. No generic advice. Just the science applied to a demanding professional schedule.
Every article in this collection is written by Adam Bryant, an online fitness coach working with busy men who train three days per week. All advice is grounded in peer-reviewed research and practical coaching experience — no filler, no generic tips, just what works when time is limited and consistency matters most.
110kg to 90kg. Not from motivation or extreme dieting. From a system that worked under pressure.
At my worst, I was over 110kg. Working long hours. Constantly tired. I knew what to do — but my life didn’t allow for 6 gym sessions and perfect meal prep. Here’s the system that actually worked.
A step-by-step guide with calorie targets, protein rules, and a sample training week.
Losing 10kg sounds like a big number. It’s not. At a rate of roughly 0.8kg per week, 10kg takes 12-13 weeks. This guide breaks down the exact approach — no supplements, no meal replacements, no 2-hour gym sessions. Just the fundamentals that actually work, structured around a busy life.
Still running to lose weight after 40? Here's why strength training burns more fat, preserves muscle, and gets executives leaner in less time.
After 40, your body plays by different rules. You lose 3–5% of muscle mass per decade. Running more doesn’t fix this — lifting does. Here’s the science behind why strength training is the single most important thing you can do for fat loss, body composition, and longevity.
A visual guide for busy executives. What 25% body fat looks like, the hidden health risks, how it affects professional performance, and the 3-phase system to reverse it.
For busy executives, founders, and senior professionals, 25% body fat is often the point where ‘a bit out of shape’ becomes something more consequential. This visual guide breaks down what it looks like, why it matters, and the exact system to move from 25% to 15% without acting like a full-time athlete.
These articles give you the knowledge. Coaching gives you the structure, accountability, and personalised plan to turn it into results. Vantage Performance online coaching is $250 per month — three sessions a week, calorie targets, and weekly check-ins built around your actual schedule.