How Union J’s Josh Cuthbert Stays In Shape


Pictures Glen Burrows, styling Lee Holden, hair and make-up Laura Tucker. Hoodie and joggers by Y3 at

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 acquired a radio present on Warmth, and is an Instagram influencer with a whole bunch of 1000’s of followers. And now he can add to that listing creator, as a result of his new health, vitamin and journal e book The SHIFT56 System is out now.

Full disclosure: I wrote this e book with him, which not solely means I feel it’s actually fairly one thing, but it surely additionally means I’ve spent loads 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 targets, whereas additionally sustaining a very good work-life stability, which is so necessary to residing a wholesome, pleased 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 necessary 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 at all times been into health?

Subscribe to Males’s Health and get 5 points for £5

I’ve at all times been lively. Rising up I performed soccer, however I took my health to a different degree after I got here into the general public eye with the band – I needed to look nearly as good as I may for the job I’ve. However the first few years of Union J have been so busy that there wasn’t actually any time to coach or get in form. We spent a lot time on the street and it’s troublesome to maintain your food regimen in examine. I needed to look a sure method but it surely proved fairly laborious.

So that you’ve not at all times been in nice form?

No, probably not. 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 up to now few years that I’ve maintained a fairly first rate form constantly.

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

Whenever 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 all of a sudden recognising you. So actually it was me feeling like I needed to look a sure method – I needed to look good. Our administration within the first few weeks set us up with a nutritionist to assist us know what we must be consuming. However we have been by no means advised we needed to have six-pack abs or look a sure method.

How do you prepare now to remain in good condition constantly, even once you’re actually busy?

I like body weight coaching, and I actually take pleasure in lifting weights underneath 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. Operating has by no means been my favorite exercise as a result of it could possibly 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. Whenever you’re targeted on the sport or sport you’re not fascinated about the rest, and also you’re nonetheless burning a load of energy. It’s simply a lot extra fulfilling.

T-shirt and trainers by Below Armour. Trousers by Nike

So that you take pleasure in some competitors?

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

What’s your method to vitamin? What do you eat to assist you feel and look nearly as good as doable?

My method to meals is fairly good. I see food regimen as frequent sense: if someday I don’t have as many greens as I ought to then I be certain the subsequent day I eat just a few extra. Its not rocket science. So long as you’re consuming contemporary 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 adjustments that make a giant distinction. Should you maintain it easy you received’t go far improper. I keep away from snacking on crisps or chocolate, meals with plenty of energy and never many vitamins, and I attempt to eat contemporary, 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 need to eat.

You will need to have the occasional blow-out?

It’s acquired to be pizza! However till just lately I might at all times really feel dangerous after consuming one thing like that, and query whether or not it was value it. Not too long ago I began to take a look at this in a different 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 method. You’ve acquired to eat with out having guilt or every other adverse emotions afterwards – that’s a very necessary 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, after all we do, and it’s necessary to deal with your self. And should you eat properly 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 which means you actually do take pleasure in it. Particularly should you’re coaching laborious, since you’re doing all your bodily and psychological well being a lot good you can take pleasure in extra of these deal with meals. You’ve actually earned it.

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

After I do get a while off, I are inclined to keep away from occurring my telephone an excessive amount of. What I’ve began doing just lately, when I’ve a free weekend arising, is I write down slightly listing of issues I need to do or obtain. It’s actually fast and simple – 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 just’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 acquired into the behavior of sitting down on a Sunday afternoon and writing down some mini targets and aims for the week forward. It offers me some focus and perspective to maintain working in direction of my ambitions – and I’ve discovered placing issues down on paper can be a unbelievable method of getting ideas or feelings, each good and dangerous, out of my head so I can change off and loosen up. It truly is wonderful how a lot of a distinction this one easy behavior makes.

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

We’ve simply signed a brand new document deal and have new administration. Our final single “You Obtained It All” was three years in the past now, and it acquired to quantity two [it was number one in the sales chart], so it’s a very necessary time for the band – we’ve acquired to attempt to get again to the place we have been earlier than. It’s going to be powerful – there’s loads of stress on us to do properly – but it surely’s additionally actually thrilling. The primary single is out round April time, after which the brand new album ought to comply with 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 every part I need 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 trade. Whenever you’re sizzling and also you’re doing properly, everybody loves you they usually’re throughout you and you are feeling on prime of the world. However the second issues don’t appear to be going properly in some individuals’s eyes, they’ll drop you they usually received’t have an interest any extra. That’s why it’s nice being in a band as a result of I’ve acquired 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 develop into overwhelming?

Holding a each day journal. Actually it has actually helped me keep on prime of every part, and maintain 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… properly, I couldn’t put a worth on how a lot it’s helped me keep targeted, optimistic and motivated. Should you assume it sounds a bit cringe, I’d say give it a go for every week and see if it really works for you. I’ll wager it does.

Hoodie by Y3 at

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

Yeah, there’s at all times going to be some stress, which is why I at all times make a while to take a seat again and scent the roses! I’ve a tremendous fiancée [model Chloe Lloyd] and a tremendous group of mates and I’m extremely fortunate to be residing the life I’ve. I don’t take something with no consideration for a single second. After all issues are very troublesome at instances, however I at all times attempt to recognize all the nice issues I’ve occurring in my life and be thankful for them.

I suppose what I attempt to do is after 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 optimistic, motivating power. It’s a must to be optimistic in life – it’s so necessary to attempt to have a optimistic mentality as a lot as you possibly can. Should you keep optimistic and optimistic then good issues usually tend to occur to you. I actually consider that. Being too adverse too typically can shortly develop 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 loads occurring! The marriage is in Oxfordshire in August and I couldn’t be extra excited. It’s going to be a fairly large yr for me each personally and professionally and I’m buzzing for it. I need 2018 to be a yr I bear 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 in the mean time! Who’s going to return to the day or the night, who’s going to take a seat the place… Should you’re married, or like me and within the strategy of getting married, then you definitely’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 a must to do it! Folks at all times say “simply invite everybody” however then you definitely’re taking a look at 150 to 200 individuals, and also you’ve acquired to pay for all of them! I’m making an attempt to cope with that stuff. I’m additionally in command of the lighting and music – however that’s it! Chloe’s doing all of the finer particulars.

Lastly, I feel lots of people get obsessed by the will to realize the “good 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 unique method. 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 properly developed. It’s very simple on this social media age to take a look at somebody and assume “I actually need to appear to be them” – but it surely’s not useful since you’re chasing a extremely inconceivable dream.

The way in which I see it’s: sure, it’s actually necessary to set your self a physique or efficiency purpose so you might have an goal to work in direction of to develop into more healthy and happier. That purpose has acquired to be difficult however reasonable and clearly outlined, in any other case making a major change is that a lot more durable. However that purpose must be distinctive to you, and your life and your private circumstances. All you are able to do is take little steps ahead day by day to appear and feel more healthy and happier. And should you maintain doing that you’ll find yourself feeling on prime 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 Below Armour

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

1. Be extra aware

Focusing your consideration on what’s occurring 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 aware at meals by taking your time to actually 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 movement 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 latest neural connections.

3. Get a brand new interest

Discover that interest that’s at all times you: begin that novel, play an instrument, be taught a language, attempt one thing you assume you’ll love. Don’t assume you might have sufficient time? Watch an hour much less TV an evening – now you do! Your new interest will provide you with much more satisfaction and finally result in higher happiness.

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

What’s The SHIFT56 System?

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


The important thing to dropping fats efficiently is a constant vitamin method, and the Versatile Consuming plan is a straightforward but good option to get lean. Versatile Consuming means that you can eat the meals you’re keen on for as much as 20% of your meals. For the opposite 80% of the time you comply with the Excellent Portion method to meals, which makes consuming properly simpler than you ever thought doable!


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

Way of life

There are 168 hours in every week. After train and consuming, you’ve acquired about 155 hours left and what you do throughout these hours every week has a big impact 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 simple life-style adjustments.


The eight-week goal-setting and goal-getting journal is a key ingredient of the e book. Journaling merely means taking slightly time every day to write down down your plans and targets, and to replicate in your day. It’s a unbelievable option to take management of your day-to-day life, and provides your self common reminders that every one the optimistic actions you are taking – irrespective of how small – actually do add up!