He is young, fit and super healthy. Meet fitness model Stephen Box as he shares his tips on healthy living and what he does fitness and nutrition-wise.
How often do you work out?
Normally I will train 5 or 6 times a week with weights, I have a split or Pull, Push, Legs, Rest, then repeat. When weightlifting, I always use weighted vests to increase the intensity of my workout and push my training to the next level. This is a great workout split as it is so flexible it doesn’t matter if I miss a day, ill have to wait longer rest and just hit the next session in sequence and won’t worry about missing a body part. Keeps me motivated and also it means I get to train legs twice a week which is my favourite muscle group to train.
You look like you are in great shape! What is your secret?
I don’t believe there is a secret, but I do believe in good sleep, listening to your body, hard training and solid nutrition. In fact, I would put training last, on the list. I always say get drinking lots of water, get a good nights sleep, no late nights, find a nutrition plan/lifestyle that works for you and not the other way round and finally your enjoy training.
Would you say you eat healthily?
Yes most certainly, I don’t drink alcohol, never really liked it. I drink about 4-5L every day and I avoid Wheat, gluten, dairy and legumes which cause me gut irritation. So instead I stick to lots of meats, veggies, fruits, nuts and seeds.
If you could give our readers a tip to stay healthy, what would it be?
Find a training plan and nutrition plan that fits you. You are only as good as a programme that you can stick to, be consistent with and ultimately enjoy. If you have a busy job, don’t try and fit in extra meals or extra training sessions in because you have been told to, just make sure when you do eat you eat the right foods that suit your body and your goals, that goes for the same as your training. Number 1 goal for everyone should be to be as healthy as you can be and body composition will soon follow in its path trust me. Concentrate your efforts in getting to bed before 10.30 with all electrical equipment switched off and get a good 8 hrs sleep and you’ll wake up feeling ready to take on the world and bust out some awesome training sessions.
Can you cook? If so what is your dish of choice?
I’m certainly learning. My favourite has to be Venison steak, I could eat that all day, and has the added benefit of being super high in omega 3 which is a great anti-inflammatory which helps keep me lean. That with homemade guacamole of 1 avocado, 2 large tomatoes crushed garlic, black pepper, tbs olive oil blended together. Some thick bacon added on top, on a bed of spinach is my favourite and so simple to cook.
Tell us about your exercise regime.
When I train I like to train heavy, I love seeing my strength improve, my favourite lifts have to be the deadlift, overhead press, bench or squats. I’ll always focus the session around one of those depending on what session I am on. Then after hitting some heavy low reps for a few sets ill then move onto some higher rep lighter weight complementary exercises. A typical session for me might be Bench 3 reps 5 sets, seated shoulder press, 3 sets 8 reps, onto weighted bench dips 15 reps 2 sets, then some lateral shoulder raises 20 reps 1 set and finally rope tricep pulldowns 50 totals reps, dropping the weight as I fail. This really gets the triceps burning to finish.
Do you take any supplements?
Yea I most certainly do, I use ICON Protein, Creatine, BCAAs and ZMA, really rate those. Those for me are the most important for performance and muscle recovery along with muscle growth.
Then I also take a high strength omega 3 supplement and a very good multivitamin, this is more for my health but If I stay healthy it means Ill train harder and live longer.
Everyone’s allowed a treat, so what is your guilty pleasure food?
I don’t really have one, to be honest, I find it easier not to eat foods like that as I will crave them even more, but I do have a bit of a soft spot for a good pizza.
How do you stay organised?
Haha, I struggle with this, I have recently bought a whiteboard and mind map everything, this way I can try and keep not op of the most important things going on. The thing I am most organised with is my food, I have got into good habits of preparing my food in advanced so I know ill never be without.
Do you have a workout buddy?
Yea I have a couple, that way if one can’t make it I have another to spot me. That’s the worst thing every is asking people in the gym for a spot, then having to wait for them to finish what they are doing when you want to crack on. Also, I find it much better with a training partner as you push each other and you understand what they are going through and sometimes a few well-chosen words of encouragement can make all the difference in a set.
What is your motto for your life?
Be better today than you where yesterday and be better tomorrow than you are today.
What music is on your workout playlist?
To be honest, I don’t listen to music when training weights, I find it just gets in the way, but when I am going for my morning walk ill listen to my favourite podcast and before you know it you have done it. My favourites are the Ben Coomber Podcast or the Paleo solution podcast both on iTunes and great free resource of knowledge about eating healthy and being more awesome.
What advice would you give to someone who wants to start working out?
Learn how to lift. Don’t waste your time on the machine weights, as they will get boring, find yourself a good PT, have a couple of session with them learn how to do the basics, like squat, deadlift, bench and enjoy becoming strong and seeing your numbers improve. Alternatively, find your local Crossfit gym and get stuck in, they will teach you all you need to know and I think its an awesome way of meeting like-minded people from a range of backgrounds and all wanting the same thing. Having a supportive community around you will help no end.