To his cred­it, Bruce tried to go to the gym at least once a week, depend­ing on his work sched­ule. When the world was gripped by a pan­dem­ic and the num­ber of flights sharply decreased, the man com­plete­ly switched to home work­outs, but Bruce admits that even here his reg­u­lar­i­ty left much to be desired.

What about food?

“I tried my best to eat a bal­anced diet and watch my calo­rie intake,” Bruce shares. But try­ing doesn’t mean doing it. Dur­ing the lock­down, the man (like most of us, let’s be hon­est) real­ized that he was drink­ing too much and sit­ting in front of the TV. After decades under pres­sure, Endler real­ized that he had relaxed and nat­u­ral­ly began to gain weight and waist size.

Get in shape in 60 days

How to train?

Hav­ing real­ized the prob­lem, Bruce did not feel sor­ry for him­self, but imme­di­ate­ly signed up for a 2‑month pro­gram to restore his pre­vi­ous shape. The man approached the rec­om­men­da­tions wise­ly and adapt­ed the train­ing pro­gram to suit him­self.

• Every day he began with fat-burn­ing car­dio train­ing on an emp­ty stom­ach, but these were not exhaust­ing marathons, but 45-minute walks at a high pace. Before leav­ing the house, Bruce drank a glass of water and a cup of espres­so, and after the walk he start­ed break­fast.

• The sec­ond work­out was strength train­ing: the man worked with weights for 60–90 min­utes, and then went to lunch. Bruce per­formed strength train­ing a cou­ple of times a week, and on “rest” days he replaced the activ­i­ty with a ses­sion on the ellip­ti­cal train­er.

• After lunch, Bruce walked past the couch and almost imme­di­ate­ly went out for a sec­ond 45-minute walk.

How to eat?

For the first few weeks, Bruce fol­lowed a low-carb diet, and then began alter­nat­ing low-carb days with high-carb days — a mix that helped his metab­o­lism work even more active­ly.

Measurements before and after transformation

• 75 kilo­grams at 22.9% body fat

• 69 kilo­grams at 17.8% body fat

Bruce con­tin­ued train­ing and has now gained 15.1% mus­cle mass. Let us remind you that the man is 63 years old.

Top tip

There will always be excus­es and jus­ti­fi­ca­tions, but what real­ly mat­ters is con­sis­ten­cy. Suc­cess comes from a series of actions: one more rep, a cou­ple more pounds of weight, or a cou­ple more min­utes makes a big dif­fer­ence.

Are you lis­ten­ing to the 63-year-old fit jock in dis­be­lief? Here more sci­en­tif­ic approach in which experts explain how to save mus­cle mass from break­ing down as you age: sci­en­tists esti­mate that peo­ple over 50 lose up to 1% of their mus­cle mass every year. Find out how you can avoid this fate and become even stronger.