Austin Cowburn Says Training and Diet Helped Him Lose Weight

In a personal account shared with Men’s Health, Austin Cowburn describes how he transitioned from feeling sluggish and injured to achieving significant weight loss and improved physical fitness within half a year.

Cowburn, 46, reported that his training had become “directionless” prior to his transformation. He noted that he had been putting on weight and struggling with injuries that made him feel he wasn’t at his best.

The former runner and marathoner, who placed highly in the 1995 New York Marathon, found that his previous reliance on cardio lacked the necessary weight training technique to sustain his health as he aged. He stated that a combination of directionless training, two injuries requiring rehab, and a poor diet contributed to his weight gain.

This weight gain, according to Cowburn, inflamed existing minor injuries and affected his daily life. He told Men’s Health that his favorite clothes no longer fit and he felt a lack of energy.

To address these issues, Cowburn sought assistance from Ultimate Performance Manchester. He focused on establishing a consistent and sustainable diet to replace calorie-laden foods eaten throughout the day.

Cowburn’s new nutritional regimen included a morning blended berry smoothie with protein, followed by three scrambled eggs with spinach in the mid-morning. His afternoon and evening meals typically consisted of lean-meat chili, such as turkey mince, paired with vegetables like peppers and tomatoes and served with rice. He also incorporated low-fat, high-protein yogurt with fruit or seeds in the evenings, while allowing for steak on weekends.

He noted that the change in diet improved his mood, energy levels, and training capacity. Cowburn also implemented a structured exercise routine, training in the gym three times a week from 8 a.m. to 9 a.m. and running four times a week.

He reported that this increased running distance came without the aches and pains he had previously experienced. He credited the combination of training and proper fueling with helping him regain his fluidity of motion.

The physical changes Cowburn experienced over the six-month period were substantial. He documented his progress in the following metrics:

Metric	Before	After (6 Months)
Weight Loss	—	54 pounds (24.6 kg)
Body Fat Percentage	28.2%	11.6%
Clothing Size	Extra-Large	Medium

Beyond the physical metrics, Cowburn stated that the lifestyle changes improved his sleep and mental clarity. He noted feeling more productive, creative, and motivated, adding that his family expressed pride in his results.

Cowburn has since transitioned into a phase of building muscle mass and increasing his exercise variety. He mentioned that his increased training has helped him avoid injuries and increased his stamina.

Reflecting on his experience, Cowburn advised others to set clear goals and seek accountability, whether through a professional trainer or a friend. He recommended that individuals avoid putting excessive pressure on themselves by trying to change everything at once.

Worth a look