How Union J’s Josh Cuthbert Stays In Shape


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Josh Cuthbert is a busy man. In addition to getting again together with his band Union J for a brand new album and tour, he’s modelling for among the style world’s most prestigious manufacturers, he’s received a radio present on Warmth, and is an Instagram influencer with lots of of 1000’s of followers. And now he can add to that record creator, as a result of his new health, diet and journal e-book The SHIFT56 System is out now.

Full disclosure: I wrote this e-book with him, which not solely means I believe it’s actually fairly one thing, nevertheless it additionally means I’ve spent plenty of time coaching, consuming and dealing with Josh over the previous few months. That gave me an actual first-hand perception into what it takes to smash your skilled objectives, whereas additionally sustaining a great work-life steadiness, which is so vital to dwelling a wholesome, blissful life. I sat down with Josh to speak about how he manages to maintain so many balls within the air – and how one can begin getting extra from each vital space of your life too.

You’ve been coaching laborious for the previous few months to look the half for February’s Males’s Health cowl, however have you ever all the time been into health?

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I’ve all the time been energetic. Rising up I performed soccer, however I took my health to a different degree once I got here into the general public eye with the band – I needed to look pretty much as good as I may for the job I’ve. However the first few years of Union J had been so busy that there wasn’t actually any time to coach or get in form. We spent a lot time on the highway and it’s tough to maintain your food regimen in test. I needed to look a sure manner nevertheless it proved fairly laborious.

So that you’ve not all the time been in nice form?

No, not likely. I used to be a goalkeeper so by no means ran round as a lot as the remainder of the lads! I used to hold a little bit of pet fats, and till just lately my weight would fluctuate between being fairly lean and a bit greater. It’s solely prior to now few years that I’ve maintained a fairly respectable form constantly.

Was there a lot stress placed on you to look a sure manner when the band was signed after the ninth season of The X Issue?

If you do a present like The X Issue you go in a single day from no-one realizing who you’re aside out of your family and friends to 12 or 13 million individuals who watch the present out of the blue recognising you. So actually it was me feeling like I needed to look a sure manner – I needed to look good. Our administration within the first few weeks set us up with a nutritionist to assist us know what we ought to be consuming. However we had been by no means advised we needed to have six-pack abs or look a sure manner.

How do you practice now to remain in fine condition constantly, even while you’re actually busy?

I really like body weight coaching, and I actually take pleasure in lifting weights beneath the steerage of my PT Martin Bugaj – however I additionally love enjoying soccer. So I’m doing cardio work in addition to resistance work each week. Working has by no means been my favorite exercise as a result of it will probably really feel fairly monotonous, whereas enjoying soccer or squash the place there’s some competitors is a good way to enhance cardio health with out it each feeling like laborious work. If you’re targeted on the sport or sport you’re not interested by the rest, and also you’re nonetheless burning a load of energy. It’s simply a lot extra pleasant.

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So that you take pleasure in some competitors?

Yeah! I believe it’s wholesome – everybody likes to win. And having a little bit of a contest towards different individuals additionally makes you may have that competitors with your self, which will help push you forwards not simply in sport or within the fitness center, however in life too.

What’s your strategy to diet? What do you eat to assist you feel and look pretty much as good as doable?

My strategy to meals is fairly good. I see food regimen as frequent sense: if sooner or later I don’t have as many greens as I ought to then I make certain the following day I eat just a few extra. Its not rocket science. So long as you’re consuming recent meals you cook dinner your self, and control easy issues, like your portion sizes and never utilizing an excessive amount of oil in cooking – these are the little modifications that make a giant distinction. For those who preserve it simple you gained’t go far improper. I keep away from snacking on crisps or chocolate, meals with numerous energy and never many vitamins, and I attempt to eat recent, entire and pure meals as a lot as doable. You realize, that doesn’t really feel like a food regimen – after doing it for some time, it feels pure. It’s simply the best way I wish to eat.

You have to have the occasional blow-out?

It’s received to be pizza! However till just lately I might all the time really feel unhealthy after consuming one thing like that, and query whether or not it was price it. Just lately I began to have a look at this in another way and I realised that consuming for the pure pleasure and pleasure among the time is actually good for you. You don’t need to eat completely 100% to construct a physique that’s lean and wholesome – or to maintain it that manner. You’ve received to eat with out having guilt or every other detrimental emotions afterwards – that’s a very vital a part of having a balanced food regimen and feeling more healthy and happier typically.

All of us crave sure so-called “unhealthy” meals generally, in fact we do, and it’s vital to deal with your self. And if you happen to eat nicely nearly all of the time, sticking to pure meals and avoiding the processed stuff, you possibly can benefit from the occasional deal with with out guilt – and meaning you actually do take pleasure in it. Particularly if you happen to’re coaching laborious, since you’re doing all of your bodily and psychological well being a lot good which you could take pleasure in extra of these deal with meals. You’ve actually earned it.

How do you handle to modify off and relax while you do get some free time?

Once I do get a while off, I are inclined to keep away from happening my telephone an excessive amount of. What I’ve began doing just lately, when I’ve a free weekend developing, is I write down somewhat record of issues I wish to do or obtain. It’s actually fast and straightforward – issues like meet up with some mates, or see a brand new film that’s out, or cook dinner one thing tasty. I really feel like writing it down helps me put together mentally for correctly enjoyable and switching off.

Is {that a} behavior that you simply’ve adopted in your skilled life too?

Yeah, it completely is and it’s made an enormous distinction to my motivation and my productiveness. As a result of I used to be already writing little lists for my free time, that made it a lot simpler to do it to my working week. Now I’ve received into the behavior of sitting down on a Sunday afternoon and writing down some mini objectives and aims for the week forward. It offers me some focus and perspective to maintain working in the direction of my ambitions – and I’ve discovered placing issues down on paper can be a incredible manner of getting ideas or feelings, each good and unhealthy, out of my head so I can change off and chill out. It truly is wonderful how a lot of a distinction this one easy behavior makes.

Alongside the brand new e-book, you’ve received lots on this yr with the brand new album – how are you feeling about it?

We’ve simply signed a brand new report deal and have new administration. Our final single “You Bought It All” was three years in the past now, and it received to quantity two [it was number one in the sales chart], so it’s a very vital time for the band – we’ve received to attempt to get again to the place we had been earlier than. It’s going to be powerful – there’s plenty of stress on us to do nicely – nevertheless it’s additionally actually thrilling. The primary single is out round April time, after which the brand new album ought to observe later within the yr together with a tour.

The place does that stress to succeed come from?

Totally different locations. There’s inside stress I placed on myself to realize all the pieces I wish to obtain, that’s essentially the most quantity of stress I really feel. However there’s additionally an enormous quantity of exterior stress too. It’s a really powerful, cut-throat business. If you’re scorching and also you’re doing nicely, everybody loves you and so they’re throughout you and you’re feeling on high of the world. However the second issues don’t appear to be going nicely in some individuals’s eyes, they’ll drop you and so they gained’t have an interest any extra. That’s why it’s nice being in a band as a result of I’ve received the opposite lads with me, and we undergo the highs and the lows collectively.

How do you deal with the stress in order that it doesn’t change into overwhelming?

Conserving a day by day journal. Truthfully it has actually helped me keep on high of all the pieces, and preserve me in charge of my life when issues do get actually busy. I by no means anticipated it however I’ve discovered writing issues down makes a giant distinction in serving to me course of what’s occurred or what’s going to occur. It doesn’t take that lengthy to do – 5 or ten minutes a day on the most – however the distinction it makes… nicely, I couldn’t put a value on how a lot it’s helped me keep targeted, constructive and motivated. For those who assume it sounds a bit cringe, I’d say give it a go for per week and see if it really works for you. I’ll wager it does.

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I suppose stress is a part of the job description when you may have a high-profile or public presence?

Yeah, there’s all the time going to be some stress, which is why I all the time make a while to sit down again and scent the roses! I’ve an incredible fiancée [model Chloe Lloyd] and an incredible group of mates and I’m extremely fortunate to be dwelling the life I’ve. I don’t take something without any consideration for a single second. After all issues are very tough at occasions, however I all the time attempt to respect all the great issues I’ve happening in my life and be pleased about them.

I suppose what I attempt to do is once I’m feeling any stress, I flip it into being grateful for alternative it presents, after which attempt to channel that stress right into a constructive, motivating power. You must be constructive in life – it’s so vital to attempt to have a constructive mentality as a lot as you possibly can. For those who keep constructive and optimistic then good issues usually tend to occur to you. I actually consider that. Being too detrimental too usually can rapidly change into a self-fulfilling prophecy.

You don’t do issues by halves, as a result of alongside the band and the e-book you’re additionally getting married…

Yeah, and I’m within the course of of shopping for a home – I advised you there was lots happening! The marriage is in Oxfordshire in August and I couldn’t be extra excited. It’s going to be a reasonably large yr for me each personally and professionally and I’m buzzing for it. I would like 2018 to be a yr I keep in mind for a lot of wonderful causes for the remainder of my life.

How is the marriage planning coming collectively – and the way a lot accountability are you taking for ensuring it does all come collectively?

To be sincere, mate, I’m simply managing the politics for the time being! Who’s going to come back to the day or the night, who’s going to sit down the place… For those who’re married, or like me and within the technique of getting married, you then’ll know precisely what I’m speaking about! The politics of the marriage are a real nightmare. No-one will get it till it’s important to do it! Folks all the time say “simply invite everybody” however you then’re 150 to 200 individuals, and also you’ve received to pay for all of them! I’m attempting to take care of that stuff. I’m additionally in control of the lighting and music – however that’s it! Chloe’s doing all of the finer particulars.

Lastly, I believe lots of people get obsessed by the will to achieve the “excellent physique” and infrequently sacrifice their well being and happiness of their pursuit. What are your ideas on this?

Getting the proper physique isn’t doable. We’re all very totally different with totally different genes, so naturally we’re all constructed a distinct manner. Some guys discover it simple to get a six-pack, however others won’t ever get one even when their abs muscle is likely to be naturally nicely developed. It’s very simple on this social media age to have a look at somebody and assume “I actually wish to seem like them” – nevertheless it’s not useful since you’re chasing a extremely inconceivable dream.

The way in which I see it’s: sure, it’s actually vital to set your self a physique or efficiency objective so you may have an goal to work in the direction of to change into more healthy and happier. That objective has received to be difficult however life like and clearly outlined, in any other case making a big change is that a lot more durable. However that objective must be distinctive to you, and your life and your private circumstances. All you are able to do is take little steps ahead day-after-day to feel and appear more healthy and happier. And if you happen to preserve doing that you’ll find yourself feeling on high of the world.

Three Methods To Be More healthy And Happier Immediately!

Hoodie and T-shirt by Nike. Joggers by Souluxe at Matalan. Trainers by Beneath Armour

Put Josh’s recommendation into follow and feel and appear higher than ever

1. Be extra conscious

Focusing your consideration on what’s taking place within the right here and now can decrease stress ranges, cease you feeling overwhelmed, and enhance productiveness. Mindfulness can induce calm and even defend mind well being. New to it? Begin with simply being extra conscious at meals by taking your time to essentially scent and style your meals.

2. Transfer your physique

In addition to burning fats and constructing muscle, train boosts your mind. Cardio work will increase blood circulation to the mind, which provides oxygen and vitamins, whereas resistance coaching ups the manufacturing of compounds within the mind that defend nerve cells and promotes the expansion of recent neural connections.

3. Get a brand new interest

Discover that interest that’s all the time you: begin that novel, play an instrument, study a language, strive one thing you assume you’ll love. Don’t assume you may have sufficient time? Watch an hour much less TV an evening – now you do! Your new interest will provide you with way more satisfaction and finally result in better happiness.

The SHIFT56 System – your full eight-week information to dwelling a leaner, more healthy and happier life – is obtainable now solely at

What’s The SHIFT56 System?

Begin dwelling a leaner, more healthy and happier life right this moment with some sensible and easy behavior modifications


The important thing to shedding fats efficiently is a constant diet strategy, and the Versatile Consuming plan is a straightforward but good approach to get lean. Versatile Consuming means that you can eat the meals you like for as much as 20% of your meals. For the opposite 80% of the time you observe the Excellent Portion strategy to meals, which makes consuming nicely simpler than you ever thought doable!


The eight-week exercise plan is predicated on high-intensity practical coaching (HIFT), which analysis has proven to be simpler at burning fats and constructing lean muscle than HIIT. There are three exercises per week and all use body weight strikes, so you are able to do every circuit anyplace and any time with out the necessity for equipment or a fitness center membership.

Way of life

There are 168 hours in every week. After train and consuming, you’ve received about 155 hours left and what you do throughout these hours every week has a huge effect on how you feel and look. Take sleep: many research have concluded that not getting sufficient makes you fatter and sadder. You can begin to sleep deeper with some fast and straightforward life-style modifications.


The eight-week goal-setting and goal-getting journal is a key factor of the e-book. Journaling merely means taking somewhat time every day to jot down down your plans and objectives, and to mirror in your day. It’s a incredible approach to take management of your day-to-day life, and provides your self common reminders that each one the constructive actions you are taking – regardless of how small – actually do add up!