‘These Are the Exercises and Workout That Helped Me Lose 28lbs in 18 Months’

Watch along as our resident columnist reveals how a combination of supersets, strength training and running helped him fall in love with fitness

Since I became a columnist for Men’s Health, I’ve had so many people slide into my DMs. Rather than the hate I usually receive, I'm now getting people saying that they relate to me. They're messaging say, ‘Actually, I'm a bit like you. I'm 40 and I’m thinking to myself, I need to do something, so I’m quite interested to hear what you’ve got to say.’ People have also been asking me what I recommend and how I lost the weight. I think that there's so many people in the same position, but rather than just write about what I did, this week I thought I’d show you.

When you’re watching my How I Build My Body video, remember, I've only been doing proper weights for the last year and a half. I've always had a skinny frame for my size. My arms have always been really small, and I’ve never enjoyed lifting weights, until now.

'I’ve never enjoyed lifting weights, until now'

Like I say in the video, running will always be important to me from a cardio and mental aspect. It gives me great clarity, and nothing makes me feel better than getting out and doing a run and the feeling that you get after. But now, as I move into my 40s, I feel like lifting weights and becoming stronger is so important. My weight used to yo-yo so much just through one or two bad days, and it was so frustrating. I'd do so well one week, lose five or six pounds, and then I'd have a big Sunday and I’d put it all back on again. I’d think to myself fuck. Now, somehow, I've reignited my metabolism, and that doesn't happen anymore.

As for my diet, there’s been a massive transformation there too. I’ve explained how I’ve pretty much given up alcohol, but there’s also been changes to what I eat as well. I went to see this nutritionist and he would say to me, ‘You need to eat your carbohydrates around your training.’ I was like, wow, so I can eat carbohydrates? ‘Yeah, you must, but do it around your training, if you're going on a run, have some carbohydrates in the morning before you run or if you want to eat after your run, no problem. Then later on in the day when your body doesn't need it, move back to the protein.’

Now, I'm probably eating, if not more than I've ever eaten, certainly more regularly than ever before, but I’m really enjoying what I'm eating and learning to eat around my training. Obviously, it’s key for me at the moment to eat as much protein as I can. I'm being told I've got to eat 250g of protein a day. Have you tried eating 250g of protein in one day? It's so difficult to do.

But I’m happy to be on this journey with you. Where I want to get to, I would say I'm 10% of the way there. But I want to use this column to motivate myself as well. I'm the figurehead and the face of our business. What I don't want to do is to be going out there and looking out of shape. I want to go out there looking as good as I can look, feeling as good as I can feel and taking on the world.

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