The diet and training plan behind Radio 1 DJ Scott Mills’ 21kg weight loss

DJ Scott Mills revolutionised his training and diet to achieve his incredible 21kg weight loss transformation results.

BBC Radio 1 host Scott’s personal training plan helped him get in the best shape of his life at Ultimate Performance Mayfair.

For years, Scott struggled with his weight and his body confidence, no matter how often he hit the treadmill at the gym.

But he credits his impressive new physique with switching from cardio-focussed workouts to strength training and finally gaining control over his diet.

Scott says that the combination of a bespoke diet plan and a progressive strength training program was incredibly effective at stripping fat, building muscle and sculpting the lean body that seemed out of reach for so many years.

After being on the cusp of giving up, his body transformation training at U.P. has got him lean, strong and fit, and looking and feeling better than he has in years.

“U.P. has taken me to a place I never thought I’d be able to get to my body and mind.

“I think a lot of people will look at transformation gym websites and be scared, and initially I was that person.

“But, actually, once you get involved and you get there, and you do it, it’s not scary or daunting and actually these guys are the best, and they will make you feel like they are on the journey with you.

“That’s what is really important and different to anywhere else I’ve trained before.”

Scott explains what was so effective about his training, the changes to his diet, and how he achieved his 21kg transformation results.

What were your goals when you started with us?

My goals when I came to U.P. were to feel better, mentally and physically, to look leaner, and to feel more comfortable in clothes.

I wasn’t even really thinking about muscle building. I just wanted to feel more comfortable in clothes and be more confident about the way I looked.

What training had you done before U.P.?

Before U.P., I used to do a fair bit of training, maybe two or three times a week – sometimes with a trainer, sometimes on my own.

Having done this now, I realised I really wasn’t doing it right.

To be honest, the results really were minimal. I didn’t see any major change.

I was doing quite a lot of running and cardio.

What this has taught me is that you need to weight train. That is what made all the difference.

How do you compare your previous training to what you have done with the personal trainers at U.P.?

The training I’ve done with previous trainers or even on my own is completely different.

I’m not going to lie, it (the training at U.P.) is much more intense. Sometimes it almost feels daunting, but the trainers here are actually extremely friendly.

They are always in communication with you, and they want you to do the best.

But you have to want that as well. It’s a two-way thing between you and your trainer.

It’s really made a difference to me. I’ve never really had that.

When you weight trained previously, did you enjoy it?

I didn’t really do that much weight training before, and to be honest, I never really enjoyed it.

When I first came here, this gym specialises in transformations, that’s what they do here, so I was quite daunted.

But when you come in here and get to know the place and the exercises, I started to really look forward to it.

How does it feel when you’ve completed a great session or hit a PB?

When I’ve had a good session at U.P., I literally feel like I could take on the world.

I will walk out of here and I will just be buzzing – getting through loads of emails, having a clearer head.

When you leave this building, you feel on top of the world. I honestly feel more productive, happier, and like I’ve really achieved something.

You used to go to the gym by yourself, how is that compared to coming and working with a trainer at U.P.?

I’ve had various personal trainers over the years, but it’s been nothing like this.

It was not as intense, it was not as gruelling, but also the results weren’t there either. I would walk out of a session and feel like ‘that was okay.’

Here, you walk out of a session going ‘I’ve really achieved something today’ and then it just sets you up for the rest of the day.

How do you feel going into a gym now?

Before coming to U.P., I had absolutely no idea what to do with myself in the gym.

But I feel now that I’ve been learning from these guys who are the best in the world.

I feel more confident that I can go into a gym and actually structure a workout by myself, which is another great thing to take away from this experience.

Can you tell us about your diet before you started working with your trainer?

I wouldn’t say that I was eating particularly badly before joining U.P.

But what the whole experience here has shown me is definitely about portion control and the amount of carbohydrates you should have versus protein.

It’s really been an education and it’s something that I didn’t really track or think about before.

I wasn’t the guy to go and have burgers every day, but I put on weight very easily. So, obviously, as you get older, that gets harder, so it’s really taught me how to eat well.

Compare that to now, how much has your diet changed?

My diet has changed since starting my U.P. transformation really radically.

You get to know the right amount of vegetables and the right amount of carbs and the right amount of protein, and that’s something I didn’t really think about before.

How did the diet change your energy levels?

The diet, for me, has been a huge part of it. Yes, I’ve been doing four really hard sessions a week, but I feel better, I feel more awake, and my skin is better.

I think it has been incredible. You don’t realise how much diet is really important.

What challenges have you faced at work while doing this?

The thing about my work is that no two days are the same.

Obviously, the radio show is daily, but there’s other stuff around it – there will be voiceovers, hosting corporate events, DJ sets at night, and sometimes I have to go abroad. It is sometimes difficult to fit it in.

But if you really want to do this, then you can do it.

It doesn’t matter how busy your schedule is. This feels like the excuse I used to make.

How have you dealt with these challenges?

You just have to plan what you’re going to eat, and when.

Sometimes I’ve been travelling and it’s been quite a challenge.

But you’ve got to have it in the back of your mind that this is still ongoing. Just because you’re in New York doing some work for the weekend, doesn’t mean you can go to the burger place.

It’s a complete lifestyle change, but your trainer at U.P. will be completely supportive.

They will be on top of you but they will also tell you what to eat and what is good, and I will always have that in my head, so that when I do go out, or if I am away, then I can make sensible choices.

What are the best things you’ve learned about training that will help you maintain your results?

What I’ve learned about training here at U.P. is that it’s not all about cardio, which I thought it was.

I was always wanting to lose weight and just thought I had to go on the treadmill a lot.

It made me realise how important weight training is. Cardio is a lot less important that I expected. That’s something I’d never really thought about before training at U.P.

Do you feel like the results you have now are sustainable?

I feel that the results I have now are sustainable if you make the right choices and if you commit to exercising and to eating well.

I am going to keep on top of it by continuing at U.P., because I don’t know what I’d do now if I wasn’t here!

Finally Scott, what’s next?

The future for me now is to continue at U.P. because now I know what they can do for me.

I know they can take me even further and I just want to be in the best shape of my life. And that’s going to happen.

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