Easy
In no particular order, here are ideas to bring you back to that desirable hunk you once were and are still inside.
These are based on research studies, experience, Ironman and half-Ironman training, a wider group of 25 part-time athletes in the range 48 - 59 years old and split into things that make a difference, and things you can do to motivate yourself.
Good luck
Ratings are out of 10.
- "Impact", is our view on how effective this is,
- "Effort", is the amount of time to prepare and then get out there, not the actual exercise, and
- "Cost" is the cost of set-up, equipment purchase, etc.
Summer body prep 101.
1. Red wine vinegar,
I do this. My tummy feels less bloated, but the weight side is harder to formally measure as it is not done in isolation. But hey, marginal gains and you need every trick in the book, right?
HOW IT WORKS.
The acetic acid in red wine vinegar may "support" weight loss. It reduces fat storage, increases weight burning, and reduces appetite amongst other things.
It keeps the food in your tummy longer and delays the release of ghrelin, a hunger hormone. It also has a number of other benefits, but the key acetic acid research includes 2 studies, one large of 175 people and the other 39 people to support the above.
WHY NOT TO TRY IT.
Beware though, you run the risk of taking the enamel off your teeth, so dilute it with water and rinse afterward. The taste is pretty average when mixed with water.
If used over several years it can impact the digestive system. There is about 5-8% acetic acid by volume in red wine vinegar.
SCORE
Impact: 3/10
Effort: 1/10
Cost: 2/10 ($3-4 for a bottle)
How much: 1 tablespoon a day with water before meals.
Risk of injury: 3/10 (Teeth)
Old Bull View: Yes. Maybe marginal gains but I need all the help I can get. Cost-effective and cheap and has other benefits.
2. Running
Yes, running, not walking, and don't roll your eyes because this is so Captain Obvious. You need to burn calories to lose weight. More calories than you are taking in.
HOW IT WORKS.
Running is the winner of the "I was wondering how to burn the most calories in an hour" competition. The bonus is you probably already own all the gear. Try in zone 2 or 3 for best results.
What worked for me was instead of trying to fit in a 5 km run here, and a 10 km run there. Try to run at least 3-4 days a week. Pick a short distance to start with. I started on 3 km. Let your body get fit. Walk if you have to, to start, but commit to it. Mix it up by distance and speed.
WHY NOT TO TRY IT.
Muscle, joint & foot injuries. Get some good quality shoes. Take up a second sport like swimming in case you have to ease off running for a couple of weeks.
SCORE
Impact: 9/10
Effort: 6/10
Cost: 1/10 (You may already own all the gear)
How much: Pick a distance. Even 1 km to start or less. Then commit to running that distance every day, even if you walk some in the beginning. 1 km should be around 6 mins, and 3 km up to 20 mins, so don't say you don't have enough time.
Risk of injury: 5/10 Shoes, running surface, injury, and getting run over while crossing a road can all impact this. Ideally have more than one pair of shoes to run in, make sure the shoes work for you, and mix it up when it comes to surfaces, i.e. try some trail running as well and look left and right before crossing the road.
Old Bull View: Yes. It's harder than you think. Don't be too ambitious to start, build up and listen to your body.
3. Diet
Another Captain Obvious, but critical.
You can't outrun your nutrition, but you also don't have to starve.
HOW IT WORKS
Simple rules for daily nutrition and try to do these 6 days on, with 1 day off, to remind your body of your old lifestyle. Tim Ferris wrote a great book called The 4-Hour Body, and in this book, he refers to the Slow Carb diet. How to lose 9kg in 30 days.
I did it and I did. Loved the day off as well. You can either find and read his 4 HB book here or broadly follow the below. What I enjoyed about the book was the detailed and fascinating research done to justify each recommendation:
- No sugar, not even in fruit.
- No dairy.
- No white food, think bread, pasta, and rice, other than Cauliflower.
- 5 Almonds a day.
- Coke Zero and Diet Coke.
- A glass of red wine a night.
- Vegetables.
- Limit olive oils.
- No fried food.
- Black coffee and tea.
- Protein powder within 30 minutes of waking.
Reduce carbs or portion sizes. If you must eat carbs, try using a side plate to serve your meal on, it just fits less, and don't forget your body needs protein.
Count calories, the MyFitnessPal App App is great for this and can help if you want to track intake. Largish Old Bulls on average need around 1,600 to 2,000 calories a day. Deficits generally help lose weight. Food diaries can be motivational and interesting to see what you are taking in and the punishment your body is going through as a result. Also makes you realise what you're eating and the cost.
WHY NOT TO TRY IT.
It can and does make you even more grumpy.
SCORE
Impact: 10/10
Effort: 9/10
Cost: 1/10 (Potentially save money)
Risk of injury: 1/10
Old Bull View: Yes. Done this and it works. Can make you grumpier though.
4. Fasting
Intermittent fasting. Can work well with #3 above. Can be a daily 16-hour fast so stop eating 8 pm and restart noon the next day. Quite doable.
Or 5:2 where you go hard and don't eat 2 days a week. Personally, I found the second option ridiculous especially if you work and/ or exercise.
HOW IT WORKS
The 16-hour fast is more practical and easier to manage, cutting out the morning snacking, I felt less hungry at lunchtime, and less bloated having managed the morning hunger feelings. Also easier to manage when working normal office hours than not eating 1-2 days a week off.
Other benefits of fasting are known as autophagy (Bodies cellular recycling).
WHY NOT TO TRY IT.
Reduced intake can mean reduced nutrients and protein. Make sure you keep your protein and nutrients up or risk the loss of muscle mass and more.
Risk of binge eating once the fasting is done, which is not going to end well, weight-wise anyway.
SCORE
Impact: 6/10
Effort: 7/10
Cost: 1/10 (if you pay for an App)
How much: At least 5, maybe 6 days a week (Fasting)
Risk of injury: 1/10
Old Bull View: Yes, daily fast worked for us, even on days with exercise
5. Workouts (Not just any exercises).
Not all exercises are born equal. Men tend to ignore this. Doctors tell you to take it easy and quite frankly workout sessions can be often hard and unpleasant.
So, if the range is from CrossFit to a short stroll, then if you're 50+, resistance training i.e. weights, are critical to maintaining and even growing muscle mass.
HOW IT WORKS
HIIT (High Impact Interval Training) sessions are also good for cardio and good for speed. So, a combination to build and retain muscle mass combined with HIIT sessions is a great mix. As they say, if you want to run fast you need to run fast.
Using your muscles, different muscles, and pushing 2-3 times a week is great, but maybe not for new starters or expect some injuries.
I use this App to do timed sessions. This means setting up 45 seconds on, 15 seconds off for 14 exercises, and then 3 sets focusing each group on the lower body, upper body, and arms (cross training) as an example, and 1 min rest between sets. Keep you going and gives your workout some structure.
WHY NOT TO TRY IT.
Muscle injury, work into it and fear of going to the gym for the first time.
Impact:7/10
Effort: 6/10
Cost: 4/10 (Gym membership, weights, trainer, etc.)
How much: 2 - 3 times a week
Risk of injury: 6/10
Old Bull View: Once you get fitter, can hold a 5 km run together, and want to improve, HIIT sessions are great. I do weights training twice a week which works for me 45 mins a session over lunch.
6. Cycling
There are a number of options to suit your needs and just get over the whole MAMIL thing if you don't already cycle. Cycling is a great non-load-bearing exercise. On-road or off-road.
Cycling is easier on the body than running on average, unless you fall off but means more equipment and cost, and more time, think early mornings to avoid traffic. There is also the fact that in the early morning, Tradies, and MAMILs (Middle-aged men in Lycra) don't mix well at the best of times.
HOW IT WORKS
The potential for small injury, more regularly, is there on the mountain bike. When it comes to road biking, while there is a lower risk, if it does happen, it can be pretty serious. Access to trails or reasonable roads you can ride on should also be considered carefully. Gravel biking is a new thing and combines the best of both worlds.
The upside is, that there is a great social aspect to this and get used to spending money if you start.
WHY NOT TO TRY IT.
Cost. If you get into this it becomes expensive. Limited time to ride on roads due to traffic (usually very early is best) and danger of riding on the road.
Impact: 8/10
Effort: 8/10
Cost: 8/10 (Bike, clothes, shoes, lights, and the list goes on)
How much: 3-5 times a week
Risk of injury: 7/10
Old Bull View: Yes, great to get out and get out with others. Distances and hill efforts ultimately determine its effectiveness. Be careful.
7. Drinking water before meals.
Drinking water helps with weight loss. Water can also help boost metabolism by up to 30%, which means burning more calories with no calories in.
HOW IT WORKS
Drinking half a litre of water before meals helps reduce calorie intake, and increases weight loss by a massive 44% over those who didn't. This was in a study of middle-aged males over a 12-week period. The study is here. We are not sure beer has the same effect.
WHY NOT TO TRY IT.
If you are going on a long trip, much bathroom exploration will await you.
Impact: 5/10
Effort: 1/10 (remembering to do this is the first challenge)
Cost: 1/10
How much: 500ml before dinner
Risk of injury: 1/10
Old Bull View: No, but why wouldn't you?
8. Protein shakes.
I won't labour this; we sell Old Bull protein for a reason. And we do so because we know how important it is for over-fifties and middle-aged athletes to get enough protein, and the impact on protein intakes of modern lifestyles and age.
HOW IT WORKS
Drink a protein shake within 30 minutes of waking, and then before or after exercise is ideal. You can read more on protein intake here.
WHY NOT TO TRY IT.
Can produce wind. Not great in cramped spaces with loved ones.
Impact: 5/10
Effort: 2/10
Cost: 4/10
How much: Within 30 minutes of waking, or before, or after exercise. Understand your protein needs first.
Risk of injury: 2/10
Old Bull View: Yes, as you age this is key. We do this. We thought it was so important we found the best-fit protein for middle-aged men we could and started a business around it.
9. Sleep
Sleep is important to reset every night. Think rebooting and clearing toxins out of your brain.
HOW IT WORKS
Sleep is important to reset every night. A study found that when dieters reduced sleep over 14 days, their fat loss was reduced by 55%. They also felt hungrier and less satisfied. So, 7-9 hours a night, and you can read the "Sleep More, Weigh Less" supporting article from WebMD here.
WHY NOT TO TRY IT.
Nil
Impact: 6/10
Effort: 6/10
Cost: 1/10
How much: 7 - 9 hours a night
Risk of injury: 1/10
Old Bull View: Yes, and you will feel the difference. Booze, large meals, and prostate glands, however, don't always help.
10. Meditating
Mindfulness sessions help manage eating habits and even how you feel about your weight.
HOW IT WORKS
If you can meditate, great. You will need a quiet space for around 3-10 minutes. Sit or lie down and meditate.
There are a lot of meditation Apps out there and anecdotally have many friends who swear by them. So, if it is maybe your thing, here is some info for starters.
WHY NOT TO TRY IT.
Nil
Impact: 5/10
Effort: 4/10
Cost: 1/10
How much: 3-10 minutes
Risk of injury: 1/10 (But you will be alone in your own head)
Old Bull View: No, haven't tried it but heard a lot of good things. I have the concentration span of a goldfish. Never gonna work for me.
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TRY MOTIVATE YOURSELF WITH THESE.
A. Download an App.
Downloading a diet, or fitness app is a step. Keep in mind, that you then have to use it to get the benefit. If you are committed, know what you need to do, and have good willpower you are probably fine.
I'm not big on apps but have a lot of mates who are, many of whom use and have had success with the Noom app. I tried it and got the s***s with some AI telling me what to do and trying to be my friend, and it gets expensive once the free trial is up.
Other training apps worth looking at with some free options are the Nike App and the Peloton App. You should absolutely be on Strava.
Impact on motivation: 3/10
Effort: 2/10 (You still actually have to do stuff)
Cost: 3/10 (Few are free, most have a free trial and then you pay)
Old Bull View: I use Strava, Garmin Connect, and Zwift. For the rest, nothing a pen and paper or a spreadsheet can't solve. But if it works for you, great.
B. Enter something.
Find an event, a run, cycle, swim, whatever, and pay the money. Set a goal.
I need a mission for training, events provide just that. Just ensure it is a big enough goal to warrant your training attention and that you have enough time to train. You pay, you have skin in the game.
The benefits of entering events include:
- Setting goals
- Creating training focus.
- Driving this training to a timeline.
- Motivating you to get moving.
- The test is to see how well you trained.
Some advice based on my experience:
- Be realistic about what is achievable in the timeframe.
- Stay local to start, just means less hassle and organising like logistics, etc
- Don't use anything new on the day.
Impact on motivation: 5/10
Effort: 4/10 (But you actually need to train and do it)
Cost: 5/10 (Travel and accommodation can make this even more if required)
How much: Try plan 3 plus months max out
Old Bull View: Yes, Harder to train without a clear objective sometimes. Usually helps motivate to train and follow a program.
C. Buy something.
Get motivated with the purchase of some gear. New bike, new running shoes, water bottle, etc. Works for some people, especially those who love shopping or researching, and yes if you have spent some money, you are likely to feel guilty if you don't use it.
Sweat-friendly headphones are a great start. Bluetooth is essential and ideally wired not in-ear. The wire can be a pain but if someone calls it's easier to hold the microphone closer to your mouth so they can actually hear you rather than the birds singing.
I have used Powerbeats and AirPods for years and while they do hold up well when sweated on, they are a tad pricey. Use QANTAS points if you have them, as I have in the past. But the quality is there.
I find Apple ear pods can fall out and crack easily when bouncing down a footpath, but the sound is great. Just don't try to take a call outside with the ambient noise.
Whatever you do. Do NOT buy an armband phone holder, or risk a life of ridicule and being called "Armband" at the pub. If you need something I have used Spibelts for years but generally just put the phone in my pocket.
Impact on motivation: 5/10
Effort: 3/10 (But you actually need to train and do it)
Cost: 7/10
How much: About $100 - $300 excluding travel & accommodation
Old Bull View: Helps with motivation. If you need it a smallish price to pay to get you moving and healthy.
D. Buying "ambition" sized clothes.
Buy a shirt, pants, or even exercise gear that is the size you want to get, as a reward.
Or you could just set fire to your cash. Worst idea ever. I would probably forget I had bought it. Having loose-fitting clothes as you lose weight is a big enough reward.
Impact on motivation: 1/10
Effort: 3/10
Cost: 5/10
How much: Don't do it
Risk of injury: 8/10 (When your partner finds out you have wasted dollars on something that doesn't fit.
Old Bull View: Send us the money rather
E. Buying a multisport watch.
You absolutely should get a multi-sport watch. These are phenomenal, the tech is amazing and can track everything from sleep to exercise, daily steps as well as things like VO2 max and lactate threshold.
They can also manage training programs and most will sync to Strava and various other devices.
What gets measured gets done. While the Apple Watch is great, multi-sport watches are tough and, in my view, more exercise-focused.
I have owned many sports watches since the early 2000s including Nike, Polar, and Garmin. I currently use a Garmin Fenix. It does everything I need and is tough as nails, I mountain bike, run, do ocean swims, and do cardio workouts with it and it still looks like new.
The feature I love most is Garmin Pay, so I can buy a coffee after a cycle or run without needing to carry a card or phone. But they are expensive (did I say over-priced).
The DC Rainmaker website does excellent reviews on all of these and more.
Impact on motivation: 6/10
Effort: 5/10
Cost: 8/10
Old Bull View: You need one, you just don't know it yet
F. Buy a scale. Weigh every day.
What gets measured gets done. If you are serious about weight loss, get a scale.
I used Qantas points and got a Garmin Index Smart scale. It updates automatically to Garmin Connect. Probably wouldn't buy one again, read the reviews and they are true, it drops profiles, so I have to keep on setting these up which is a pain. Also battled to connect and set up the rest of the family profiles.
Before this, I had a Withings Smart scale for years, it worked well just lost some of the connectors and the software couldn't upgrade. But worked really well and would consider it when the Garmin irritates me enough.
Impact on motivation: 5/10
Effort: 5/10
Cost: 5/10
How much: Weigh at the same time every morning when on a weight-loss mission
Old Bull View: Yes, start to track overtime, automatically.
G. Self-talk/ mindset.
This is called self-motivation and at times grit. Go to sayings or quotes, maybe from your dad or famous people. Things to remind you to keep going when your resolve starts to shake.
For example, the human body rates self-preservation very highly. When you exercise, especially for longer periods the brain comes up with phenomenal excuses to stop.
My favourite is when I suddenly start to have thoughts about old injuries and how they could re-occur. These usually start about an hour into exercise, and I know how to recognise them for what they are.
When you get these thoughts, you are not even close to done, most likely at around 60-70% of what you are capable of. The body just likes to preserve whatever it can.
If you can't convince yourself, this might be the only solution left for you this summer. (8 tricks to looking slimmer in a swimsuit)
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You can find Part I which is the intro to the Summer Body Construction podcast here or go straight to Part II below. All Old Bull Health Jem & Donny Podcasts can be found here.
Overview and closing.
There is no magic here. Find motivation, move more, and put the right things into your body.
Apparently, you can drink beer and look good on the beach in summer, take your shirt off at the pub, and live longer.
The graph below is a loose interpretation of the above, mapping effort and cost with the size of the circle showing impact. So low, effort, low-cost left-hand bottom quadrant with the largest possible circle. After that, it moves to motivation and passion.
You can check out our Old Bull Protein here. Whey Protein Isolate (95%) pure, high in leucine for muscle maintenance, no sugar added, and all-natural vanilla flavour in monthly use 1 kg pouch, including a 30 g scoop.
