After being catapulted onto the screen in Made In Chelsea, 23 year old Miles Nazaire discovered that a diet of late night partying and Deliveroos had left him feeling seriously unfit. So he underwent a 12 week transformation to reboot his body and his mind. He tells heat why he had to take drastic action…
What made you decide to change things up?
I was going down a bad road of partying too much and going out too much and it I got to the point where I was losing some close friends around me. I knew that I needed to change something and my agent introduced me to my trainers Waz Ashayer and Charlie Peters at BXR London.
What did you do?
In the beginning it was all about getting my fitness levels up. I wasn’t out of shape but I was skinny fat. For the first three weeks I did a lot of HIIT classes and I quickly discovered I was very unfit! I couldn’t believe that at 23 I couldn’t even last 45 minutes in class doing burpees and squat jumps. That scared me a little bit which was really good as that really motivated me to work hard.
What exercises did you do?
It was a mix of core exercises, boxing, Mui Thai and weights. Then in the last five weeks the programme changed to really build muscle with fasted cardio in the morning and heavy weights in the afternoons. That’s when I started to feel stronger.
How hard was it?
I quickly found out that a six pack doesn’t happen straight away. I didn’t start seeing the results until about three weeks before the end. But I wanted it so much that I took a break from all my friends. Once you have that 'click' moment and realise you’re doing it for yourself – your own body and mental health – then you just get up and do it.
What were the changes you found beyond the six pack?
Mentally it changed a lot for me. My whole mindset of life has changed. Before to have a good night I’d need to go out and have a few drinks whereas now I enjoy an amazing dinner with some friends. You have to learn when to say no. When I first started and friends would send me videos of them out having fun. I guess you really see who your real friends are.
WATCH: heat HIIT full body workout with 38 Degrees North
How do you maintain now the programme is over?
To maintain it I still go to the gym every day, I just don’t live there anymore! I used to do cardio and weights every day and now I do cardio twice a week and weights five times a week.
What about nutrition?
I get all my meals prepared and delivered daily by Fresh Fitness Food, which really helped me to concentrate on my training. It's crazy how important diet is. Its 70% diet and 30% going to the gym.
Surely it's easy when you have a personal trainer holding your hand the whole way and meals delivered to your door every day though?
For me the biggest discipline I had to learn was how to do it on my own. I was very fortunate to have had a trainer and food delivered yet I’ve realised how easy it is to do it without that support. Social media has so much inspiration and information. The biggest thing is getting that motivation to do it but my advice would be to start by eating healthy. Now I just want to keep seeing what my body is capable of.
Abs for days
Try these exercises for 30 seconds with a 15 second rest and do 3-4 reps.
Oblique crunches
Lay on your back with your left leg bent over your right and lift your body up and twist so your elbow reaches towards your knee. Always look up so that you can really crunch and really try to get your elbow and your knee to connect. Take it nice and slow.
Plank
This is a great core exercise. Stay still and stabalised and make sure your bum is down and keep your back straight. Hold for at least 30 seconds. If you can push yourself even more then try for 45 seconds and add another 15 seconds on every time you do it.
V-crunches
Lie down on on your back with your arms above your head. Keep your back straight and lift up your shoulders and bend your legs bringing yourself into a crunch and squeeze.
Mountain climbers
Start off into a plank position and bring your right leg in towards your left elbow, then repeat on the other side. Try to keep your back and bum straight and really squeeze your obliques keeping the move nice and controlled.
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