Gary Lineker's secret to staying lean at 65 is counterintuitive—and backed by science. The English sports broadcaster and veteran footballer retired from professional football in 1994, but he still maintains an impressive physique through OMAD and a simple exercise regimen. 

Lineker follows a one-meal-a-day (OMAD) diet. According to Men’s Health, speaking with The Evening Standard, he said, “Breakfast I don’t eat, and then I’ll either pick in the evening if I’ve had lunch, or pick in the daytime, with nuts and fruits.”

However, a study in the New England Journal of Medicine suggests that intermittent fasting is no more effective than non-time-restricted eating for weight loss. Likewise, another study published in the Annual Review of Nutrition found that intermittent fasting supports weight loss because of reduced calorie intake. 

The fundamental concept is that if one consumes more calories than one burns, one will gain weight. Conversely, consuming fewer calories leads to weight loss. Along with eating calories, burning them is also important.

In fact, while speaking with the Swindon Advertiser, he said: “Try to burn off what you take in food-wise, even if it’s just walking instead of taking the car and doing at least 1 gym session a week.” By adhering to the OMAD diet, Lineker aims to stay in a calorie-deficient state to maintain a lean, muscular physique. 

Along with a healthy OMAD diet, he also maintained an active lifestyle to stay fit in his mid-sixties.

Gary Lineker's fitness routine

To stay mobile and for longevity, Lineker maintains an active lifestyle. While speaking with the Evening Standard, he said: “I always do the gym on Monday mornings.” He further added that he works out 3 or 4 times every week.

Apart from working out, his fitness routine also includes Pilates. For fitness, his philosophy is “the older you get, the more you need to do, really.” In fact, he revealed that throughout his life he hated training but loved how he felt afterward. 

He has been practicing Pilates for more than 5 years with Life Body Studio, and his London home is also equipped with training equipment such as:

• Weights
• Kinesis machine
• Exercise ball
• Treadmill

Men’s Health also noted that, despite his old injuries, he is no longer practicing cycling or long-distance running, but he still finds ways to stay active.

Lineker's perfect combination of the OMAD dietary approach and consistency in his fitness routine helped him maintain a fit physique at 65.

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Written by

Supradeep Dutta

Edited by

Ashvinkumar Patil