Posted 15 March 2011 by Interview:

Mens Health Model Olly Foster

How and when did you start training?

It all started at the age of 15, having been a pretty inactive kid I took up Rugby League, hit the gym to gain size and have never looked backed. I was fortunate to meet my mentor and inspiration Mike Smith, previous owner of Bodytek gym in Carlisle, UK. He taught me a lot and still does, quite often when home I will pop in for a chat and advice. The guys a legend!

How do you manage to stay motivated and consistent?

It’s a mental game really. I’ve managed to condition my mind and body to react to training with a positive outcome both mentally and physically. More recently having started to get more involved with Fitness Modelling, the shoots, positive reactions from family and friends and now from the public keeps me on top of my game.

How long do you usually spend in the gym?

When working as a personal Trainer I’m in the gym most of the day anyway so I normally split my workouts, training HIT cardio in the morning and weights in the evening. Each session lasts no longer than 40mins, after this point my energy levels are zapped so I prefer the split as opposed to a 1.5hour session.

What is your training routine like?

Although my exercises are standard and pretty basic I always try incorporate as many fast twitch muscle fibres as possible on a lot of the compound movements. The reason is simple. You must vary your rep range in order to recruit the largest possible number of muscle fibers of both slow and fast twitch when training. Any bodybuilder or fitness model that doesn't vary rep ranges and speed of contraction is significantly limiting his or her success by leaving millions of muscle fibers untrained during each workout.

Click image below to download Olly Fosters weekly workout:

What is your diet when trying to get in peak condition?

I normally try and stay 2 weeks out from shoot condition; this is usually the standard time we get in order to be prepared to look our best. When I get the nod, everything is tightened and cleaned up. For a guy my size, (athletic not bodybuilder) I eat a lot, but it works for me. Being a sponsored athlete for Reflex Nutrition provides me with the best supplementation I could ask for. I am extremely grateful for their help and the products I use do exactly what I require from them.

A typical daily diet would look like this;

Do you count calories or weight your food?

No, I eat clean and focus on the macronutrients in my food more importantly controlling my fat, carb sugar and protein levels to fuel my body rather than aimlessly counting calories. I have a degree in nutrition and along with years of training and refining my diet this works for me.

How do you deal with cravings for junk foods,
sweets and salty food?

I satisfy them, the key is balance and not deprivation. I eat clean the majority of the time and if I really crave something I will have it, just a healthier alternative. I don’t have cheat days etc or believe in them anymore due to the massive sugar spike caused and the possibility of early onset of diabetes. My kryptonite is Peanut butter, love it, love it, love it.

What is your greatest
fitness achievement so far?

6 times Menshealth Cover Model which is the UK & European Record so Far. To have achieved this on one of the most popular men’s magazine there is, gives me an unbelievable feeling of accomplishment for my efforts both with my diet and in the gym.

What are your future goals?

To achieve many more Menshealth & other Fitness Magazine covers, working towards increasing my exposure both here in the UK & in the USA & Canada.
Recently I have started working at London’s most premier health Club Third Space and I hope to become one of the leading Personal Trainers in the country.
I also wish to help and inspire those wishing and willing to learn, in order to help them achieve their fitness goals.

If you could have one superpower what
would it be and why?

It would have to be the ability to fly, I’ve always had dreams about it as a kid and having that would give me the power to go where ever and whenever I wished. That would be pretty dam awesome.

What is the number one philosophy you live by?

I can’t remember who said this and when, but I love it and live by it
“Those who do not find time for exercise will have to find time for illness”

What top 3 tips would you give to anyone
wanting to get CutAndJacked?

  1. Get your Diet / Nutrition in Check.
  2. Train your mind and not just your body, Mental Discipline.
  3. When in the gym, train hard or go home, no excuses.


More From Olly At:

The Complete Muscle Building E-Book