Tom Bailey, 35, a finance director from Manchester, was no stranger to fitness. As a semi-professional footballer, he was used to keeping his body in shape. But after retiring, his weight crept up – despite keeping up regular cardio. Two key moments forced him to confront it. Here’s how he rebuilt his physique and sharpened his mindset.

I played semi-professional football from 18 to 28. That meant matches and training three times a week, plus regular gym sessions. I was in the best shape of my life.

Then work and kids took over. I’ve got two boys, aged six and three. I stopped playing, and most of my training disappeared with it.

Between 2021 and 2025, the weight slowly crept on. I snacked constantly, bought rubbish food at work, and kept chocolate and sweets at home. I was also drinking more than I should – a few midweek beers became routine.

I was still doing cardio. I ran two marathons, in 2023 and 2024, both in 3:30. But despite that, my weight kept climbing. The problem was my diet – and the fact I wasn’t doing any proper strength training. I tried to start on my own, but without structure or accountability, it never stuck.

By 2025, I was 34 and weighed 209 pounds. The heaviest I’d ever been – and the unhappiest.

‘Two Moments Forced Me to Face It’

The first came on holiday. We were at the beach and my wife took a photo of me – fully clothed, because I wouldn’t take my top off. I hated it. I asked her to delete it.

The second hit harder. My six-year-old said I looked fat and unhealthy. It stung. My biggest goal is to be a positive role model for my boys, and I knew something had to change.

‘Getting a Coach Changed Everything’

I knew I had to get back into weight training – but this time, properly.

First, I educated myself. What exercises should I be doing? How often? What does good form look like? Instead of guessing, I went to an expert. I started working with personal trainer Adam Bailey at Ultimate Performance in Manchester, and it was the best decision I made.

I learned how important strength training is, not just for aesthetics but for long-term health. I also realised that the physiques you see online are achievable – if you’re willing to put the work in.

Tom Bailey doing pull-ups at the gym.

My weekly routine was three full-body sessions, plus one or two cardio workouts. I also aimed for more than 10,000 steps a day. Within weeks, the results started to show. The weight dropped, and my body composition changed. That progress kept me locked in.

‘Hitting Protein Targets Made the Difference’

Alongside training, I overhauled my diet. Before 2025, I’d never tracked my food or understood macros. I definitely wasn’t hitting my protein targets.

I focused on high-protein, lower-carb meals, with most of my protein coming from meat and eggs. I also increased my vegetable intake and stuck to around 1,900 calories a day.

Most days started with eggs, followed by a lunch of pre-prepared chicken or beef with plenty of veg. Dinner was whatever my family were eating – I made sure to save calories so we could eat together. Later in the evening, I’d have Greek yoghurt and blueberries.

Early on, I was losing just over 2 pounds a week. Over 14 weeks, I dropped 31 pounds (6kg), and my body fat fell from 21.6% to 9.7%.

How Tom Bailey looks now.

The biggest win was my boys’ reaction. They’re proud of me – and both say they want to be healthy like their dad.

My health markers improved too. I’d had high cholesterol for years and blamed genetics. Now I can see my lifestyle played a big part. My levels are normal.

‘More Energy, Better Dad’

My sleep improved massively, which boosted my energy. I used to rely on coffee to get through the day – now I barely need it.

That energy has made me a better dad. I can play with the boys, take them to the park, and kick a ball around without feeling exhausted. In the gym, I’ve got both the energy and confidence to train properly.

‘This Time, it’s for Good’

The key to maintaining my progress is simple: I’ve got to.

I’ve seen too many people lose weight and regain it. I’m determined that won’t be me. I’ve set both short- and long-term goals to stay on track.

It matters to me to be there for my kids as they grow up – and to be fully present when I am.

My advice? Go to the experts. Don’t waste time guessing. Working with a coach gave me structure, accountability and belief. At the start, Adam believed in me more than I believed in myself.

Above all: believe it can be done.