At 46, Austin Cowburn felt his training had become ‘directionless’. A former runner and marathoner, he was dealing with injuries, had gained weight and no longer felt like himself.
His goal wasn’t simply to lose weight. He wanted to get fitter, stronger and healthier enough to return to marathon running.
Six months later, Cowburn had lost 24.6kg (54lb), taking his body fat percentage from 28.2% to 11.6%. But the transformation wasn’t just about what changed on the scales. Along the way, he learned a few lessons about training, nutrition and consistency that helped him get back to feeling like himself.
1. Get Your Diet Right Before Overcomplicating Your Training
Running has always been Cowburn’s go-to form of exercise. As a younger man, he joined several running clubs and even finished pretty high up in the 1995 New York Marathon. He spent weeknights and Saturday mornings on the track or in the swimming pool.
But while he was comfortable with cardio, he realised he didn’t have the same understanding of weight training.
After a couple of years of directionless training, two injuries and rehabilitation, alongside a poor diet, he had gained weight. The extra weight aggravated other niggling injuries, leaving him feeling sluggish and out of shape.
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‘I wanted to get back into marathons, but to do that I need to get fitter, stronger, and healthier,’ he says. So he approached Ultimate Performance Manchester for help.
One of the first things they addressed was his diet.
Cowburn went from eating rich, calorie-dense food at all times of the day to following a more consistent routine. Breakfast might be a blended berry smoothie with protein, followed by three scrambled eggs with spinach mid-morning. Lunch and dinner centred around lean-meat chilli, mainly turkey mince, with plenty of vegetables such as peppers and tomatoes, alongside rice.
He’d also have a low-fat, high-protein yoghurt in the evening, mixed with banana, honey or chia seeds. At the weekend, there was still room for a steak.
‘We often forget how big an impact diet can have on mood, energy levels, and your ability to train hard and get the best from yourself,’ says Cowburn.
‘Changing what I ate really reminded me of the importance of a foundational diet.’
2. Give Your Training Some Structure
Rather than continuing with unfocused training, Cowburn established a routine he could follow consistently.
He trained three times a week in the gym, usually from 8am to 9am, and ran four times a week.
‘I loved getting it done first thing in the morning, which really set me up for the day,’ he says.
The structure also helped him rediscover his enjoyment of running. His distances increased, but he wasn’t plagued by the injuries that had previously held him back.
‘I really got my love for running back during this time,’ he says. ‘My distances increased, and I had no injuries. I didn’t even have aches and pains afterward.’
The combination of strength training, running and better nutrition also helped him regain what he describes as his ‘fluidity of motion’.
3. Strength Training Doesn’t Have to Mean Giving Up Running
Cowburn’s transformation wasn’t built around choosing between strength and cardio. He used both.
The gym sessions helped him build strength and work around his previous injuries, while running allowed him to develop his endurance and eventually work towards his goal of returning to marathon running.
That combination also appeared to have benefits beyond his physical fitness.
‘It also helped with my energy levels and sleep,’ he says. ‘I felt mentally sharper, more productive and more creative.’
He says people began commenting on his appearance, while his family was ‘very proud and surprised’ by the results.
‘I felt like the very best version of myself.’
4. Consistency Beats Trying to Change Everything at Once
In six months, Cowburn lost 24.6kg and reduced his body fat percentage from 28.2% to 11.6%. He dropped from an extra-large to a medium.
But his advice isn’t to attempt a complete lifestyle overhaul overnight.
‘I think anyone can do this, and if you’re on the fence about it, just go for it,’ he says.
His own experience has reinforced the value of building habits he can actually maintain. He has continued training since reaching his initial goal and is now eating more while focusing on building muscle.
‘I’m looking to sustain my gains and also increase the number of exercises I have in my toolbox.’
He also credits his increased training with helping him avoid further injuries.
‘The more I trained, the more I wanted to, and my stamina has gone through the roof. I’m happier, more relaxed, and more motivated; I just feel better about myself.’
5. Set a Clear Goal and Get Some Accountability
For Cowburn, the goal was never simply to see a lower number on the scales. He wanted to get back to marathon running and feel fitter, stronger and healthier.
That gave his training a purpose beyond weight loss.
His advice to anyone starting their own transformation is to set clear goals and find some form of accountability, whether that’s a professional trainer or simply a friend who can help keep you on track.
‘You don’t have to change all at once,’ he says. ‘I’d recommend not putting too much pressure on yourself from session to session.’
Instead, his advice is to find forms of exercise you enjoy, allow yourself enough time to recover and make sure you’re fuelling yourself properly.
‘Enjoy your exercises; make sure you rest and refuel correctly.’
