- Bren Foster, 53, from Leicester dropped from 11st 8lb to 11st and added muscle
- Ditched his unhealthy lifestyle in favour of smaller healthier meals
- Worked out four times a week doing ‘hugely efficient’ workouts
- He says he feels better than he did when he was 21
Bianca London for MailOnline
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A middle-aged man set himself the challenge of getting in the best shape of his life in just 12 weeks – and says he feels better than he did in his twenties.
Bren Foster, 53, from Leicester, dropped from 11st 8lb to 11st, lost 4in from his body and added muscle all over by overhauling his eating and fitness regime.
Bren ditched his on-the-go snacks for a healthy diet filled with chicken, sweet potatoes and plenty of greens and focused on ‘hugely efficient’ workouts four times a week.
Bren Foster, 53, from Leicester, was out of shape after his hectic job saw him eating on the go and struggling to fit in exercise, left. He decided to embark on a lifestyle overhaul and has dropped from 11st 8lb to 11st and added muscle to his body, right
With a full-on job as a managing director for a national company, Bren regularly worked 70 hours a week, with many of those hours spent on the road visiting clients.
Thanks to his unpredictable working life, Bren found himself eating the wrong things, skipping meals and missing gym sessions.
He decided to totally overhaul his lifestyle by following a 12-week programme and says he’s now in the best shape of his life, with ripped abs and obliques, toned arms and back and bulging biceps leaving him looking and feeling better than ever.
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Bren followed the Back2Fitness programme, developed especially for men looking to boost their fitness and tone their body, after being inspired by Neil Back MBE, who helped carry England to glory in the 2003 Rugby World Cup and also followed the programme.
Speaking about his decision to overhaul his health, Bren said: ‘I was going to the gym, and sick of not seeing any results. I needed inspiration from somewhere and when I saw Neil’s results after doing the programme I thought “well if he can do it, then why can’t I?”.’
Bren says that after following the 12-week programme he’s in the best shape of his life and feeling better than ever
It was important for Bren that his new lifestyle could fit into his hectic schedule so he opted for hugely efficient gym sessions four times a week where he spent less time – around 35 minutes – working out but exerted far more energy.
‘Some guys are there for two hours with a massive weight 4-5 times a week but with no technique. They’re not maximising their time.
‘I see guys at the gym doing the same old exercises and they’ve plateaued but don’t know what to do to kick start things. This new regime did that for me, it lifted me out of the fitness and nutritional rut I was in and gave me a clear, structured plan to follow that delivered results.’
Bren, left, followed the Back2Fitness programme, developed especially for men looking to boost their fitness and tone their body, after being inspired by rugby star Neil Back MBE, second from right, who also followed the programme
Bren’s new diet consists of plenty of small meals a day, which are full of protein, green vegetables and sweet potatoes
Bren also totally overhauled his diet, including having six small meals a day, lots of protein and unlimited green vegetables.
‘Getting used to the volume of food I was expected to eat took some getting used to,’ he said. ‘The portion sizes are huge, the opposite to how you expect to eat when looking to get in shape, but because I was training so effectively I needed to put in the right fuel and the results speak for themselves.’
Bren lost 3kg in weight, dropped 4in from his body and totally toned up.
Discussing the results, Bren said: ‘I feel better than I did when I was 21, I’m sharper and fitter. I’m in the best shape of my life and at 53, that’s not what you’d expect.’
Bren, pictured during a workout, opted for hugely efficient gym sessions four times a week where he spent less time – around 35 minutes – working out but exerted far more energy
Bren, pictured before the fitness challenge, says he feels better than he did when he was 21. ‘I’m sharper and fitter. I’m in the best shape of my life and at 53, that’s not what you’d expect,’ he added
BREN’S HACKS FOR A HEALTHIER LIFE
Move more – if you’ve got a sedentary job, stand up at regular intervals and get the blood pumping.
Think about posture – don’t slouch at your desk all day. A stand-up desk is worth thinking about, or you could try to arrange walking meetings.
No shortcuts – use the water cooler furthest away from your workspace rather than the one right outside your door.
Exercise before work – going to the gym before work really sets you up for the day. The ‘feel good’ hormone released during exercise continues for up to eight hours after your workout. That’s a whole working day!
Train after work – exorcise the stresses of the day and mentally process everything that’s happened. The important thing is that you find the optimal time for you and commit to the session.
Play a sport – team sports like football, hockey or rugby are all of an intermittent high intensity nature that burns the most calories. They’ve got an unpredictable external factor – the ball – delivering a cognitive element that keeps your brain stimulated.
Join a team – sociable sport is always a winner because you share the experience and interact with others. Not wanting to let your team mates down adds another incentive to turn up too.
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