The Warmup

19.01.26

Guest - Billy Donnan In this episode we cover the common 'hacks' to be more effective and productive, to uncover what works and what to avoid

Most New Year fitness goals fail by February - not because men are lazy, but because they rely on motivation instead of structure.In this episode, we break down why “New Year, New Me” plans collapse once work stress, social pressure, and fatigue return. You’ll learn why outcome-based goals like weight loss and abs create frustration, how emotional decision-making sabotages consistency, and what actually separates men who stay in shape year-round from those who keep starting over.This episode covers:Why motivation is a poor strategy for long-term fitnessThe real reason January diets and training plans failHow to replace weight-loss goals with behavioural rules that stickWhy your plan must work during stressful weeks, not perfect onesHow to set a 12-week execution window without constant reassessingIf you’re a busy man who trains hard but feels like you should be further along by now, this episode will help you build a fitness approach that survives February — and beyond.

Think you can burn fat just by training harder or doing more cardio? Think again. In this episode, we break down the Constrained Energy Model — a game-changing theory backed by evolutionary biology — and explain the so-called Pontzer Paradox: why your body fights back when you try to out-train a bad diet.You'll learn:Why total daily energy expenditure (TDEE) doesn’t keep increasing with more exerciseHow your metabolism compensates and limits fat lossWhy cardio-only approaches often fail long-termWhat actually works: smart strength training, recovery, and protein-first nutritionReal-life client examples of fat loss breakthroughsWhether you’re a busy professional or gym-goer stuck in a plateau, this episode will shift your mindset and give you a clear path to sustainable results.

Work me me directly to transform to drop 30lbs in the next 90 Dayshttps://bit.ly/TransformMyPhysique

Work me me directly to transform to drop 30lbs in the next 90 Dayshttps://bit.ly/TransformMyPhysique

Work me me directly to transform to drop 30lbs in the next 90 Dayshttps://bit.ly/TransformMyPhysique

Work me me directly to transform to drop 30lbs in the next 90 Dayshttps://bit.ly/TransformMyPhysique

Work me me directly to transform to drop 30lbs in the next 90 Dayshttps://bit.ly/TransformMyPhysique

In this episode we cover our thoughts on Chris Bumsteads recent retirement from classic Physique, our no BS guide on getting from 30-10% bodyfat, how frequently should you be having a cheatmeal to get in shape and more

In this episode I sit down with Cameron Balmer to discuss balancing a office based job and being in good shape, hardest thing that we had to overcome in our fitness journeys, what is actually needed to get in shape and more.

In this episode, we dive deep into the world of analysis paralysis—that overwhelming feeling when you're stuck in a cycle of overthinking and indecision. Whether it's overanalyzing every gym routine, workout plan, or even life decisions, we’ve all been there! We'll discuss the common triggers that lead to analysis paralysis and how it can stall your progress, both mentally and physically. More importantly, we’ll break down practical strategies to overcome it by using smart decision-making. If you've ever found yourself stuck, this episode is for you!!

I had the pleasure of sitting down with sleep expert Nick Littlehales, a best selling author of the book 'Sleep' who has worked with the likes of Manchester United, Sir Alex Ferguson, Ryan Giggs and many more high level athletes around the world to uncover what goes on before you hit the sheets and how you can start improving your sleep, today.

Listen in as I chat with Cameron Balmer the biggest mistakes we see people making when it comes to trying to get in shape, and our best pieces of advice with over 20 years collective training experience.

I caught up with Rob Lipsett to discuss his current content creation hacks that he is currently using to create 80 pieces of content weekly which has skyrocketed his social media's to over 1 MILLION followers.We also discuss Rob's views on the red pill space, his marriage and a exclusive on his upcoming wedding.

I sat down with good friend Cameron Balmer, as we discuss what it takes to perform and achieve accolades on the world stage of natural bodybuilding.From this episode, you can expect to learn how we both interpret success, how to craft a path to get there by visualising and some fun experience of enjoying supercars in Dubai.

In this episode we cover relenting standards on yourself, the difference between being productive vs being busy & if work life balance is just a myth, or if it is the key to succeeding.