Radio star shares photos of incredible body transformation

Danielle Fowler
Freelance Writer

Radio presenter Scott Mills has lost 20kg in 25 weeks after committing to a strict diet and fitness regime.

The 45-year-old BBC Radio 1 star has struggled with his weight for most of his life but was finally ready to change his lifestyle for good after spotting photographs of himself on the beach at Christmas.

Scott Mill lost 3 stone in just six months [Photo: Ultimate Performance]

“I had just been to New Zealand in the New Year and I saw some pictures of me on the beach and I was kind of horrified by them,” he admitted. “I thought because I was doing regular exercise and gymming maybe two or three times a week, I thought that would be enough.”

“But then when I saw these pictures, I thought ‘that’s not enough’. I needed something much more drastic and intense and I like to set myself challenges and take myself out of my comfort zone, and that’s definitely what I did,” the radio DJ continued.

In a bid to become healthier, Mills joined Ultimate Performance and began weight training - something he was relatively new to.

The BBC Radio 1 presenter has completely changed his lifestyle for good [Photo: Ultimate Fitness]

“I realised I really wasn't doing it right,” Mills revealed. “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.”

An example of Scott Mills’ exercise regime:

  • A1: 45 Degree Incline Bench Press: 3 x 10

  • A2: Dumbbell Chest Supported Row: 3 x 10

  • B1: 20 Degree Incline Dumbbell Press: 3 x 10

  • B2: Supinated Mag Grip Pulldown: 3 x 8-10

  • C1: Flat Machine Press: 3 x 10-12

  • C2: Prime Lat Pulldown: 3 x 10-12

  • C3: Core Pad Reverse Crunch: 3 x 10-12

  • D1: Backwards Sled Pull (2 Lengths): 3 rounds, 90 seconds rest in between

A bespoke meal plan also helped the radio presenter to budge the weight, as he learned more about macros and the role they play in building muscle.

An example of Scott Mills’ daily meals:

  • Chicken frittata meal

  • Soy-glazed salmon meal

  • Coconut chicken curry

  • Hake with pesto

  • Total yoghurt 170 grams

  • Post-workout: 30 grams whey protein, 5 grams creatine

Alongside a balanced diet and training three to four times a week, he started to see results within just three weeks.

But it isn’t just his inspiring weight loss which has helped him to achieve a greater sense of wellbeing, as his mental health has also improved.

Through a balanced diet and training four times a week, Mills has shed three stone [Photo: Ultimate Performance]

“Now I feel happier. I feel less full up in my head,” he said. “I’m one of those people where stuff can really get on top of me. But now I feel that I’ve been able to take on a lot more at work, and in my personal life.”

The transformation has also helped Mills to become more confident when it comes to his wardrobe and body image.

“I’ve never really been a body confident person,” he said. “I’d always hide it away. I used to wear a lot of black t-shirts and all black. My wardrobe now is an array of colours.”

“It’s completely changed how I feel about myself, and it’s just made me a lot more confident day to day.”

Further details on Scott Mills’ exercise regime and diet plan can be found over on the Ultimate Performance website.

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