How Alex Reid discovered the truth about his training

Alex Reid strutted his stuff in Surrey this weekend, as he competed in the bodybuilding competition Mr Hampshire.

It’s fair to say he looked rather different to his appearance just three months ago.

Alex Reid before and after
Before                                                                          After

Bronzed, gleaming and totally ripped, he had lost 10% of his body fat after an intensive training programme. His weight remained the same. The fat has been replaced by muscle.

He revealed he shaped up in just 10 weeks for the competition.

In a caption on Instagram, he wrote: “Mr Hampshire today!

“I lost 10% bodyfat over 10wks!… #summerbody #goals #gettinginshape #motivated.”

So how did Alex – who is now 41 - manage to achieve this impressive feat?

These are Alex Reid's 3 secrets for shaping up.

1. Get a DEXA Body Composition Scan

The first thing Alex did was head to see Professor David Reid, a leading expert on DEXA (Dual-energy X-ray absorptiometry) for a Body Composition Scan. DEXA scanners are used to check bone density, but certain models are equipped with ‘Advanced Body Composition’ capabilities and provide an extremely accurate indication of total fat in the trunk region. As well as being a useful tool for athletes and bodybuilders it’s also an important diagnostic marker of health in its own right. When fat accumulates here, doctors know this is a risk factor for diabetes, heart disease and cancer.

The scanner can even identify whether fat is stored around vital internal organs such as the liver, pancreas and intestines.

Prof Reid first scanned Alex in March. The second scan was on the 1st of June. Prof Reid told Alex after the second scan: “Your Body Composition results have changed considerably in the last 10 weeks. While your weight is unchanged your percentage lean (muscle) mass has increased by 11.6% since March and your percentage body fat has overall fallen from 16.3% to 7.4%.”

2. Diet

Alex also ate a protein-rich diet, eschewing his usual carb laden treats. He wrote: “I have been so hungry for carbs on my contest prep 4 Mr Hampshire…“#team #competition #topnutrition #hungry.”

If you wish to emulate Alex, visit a clinical and sports dietitian.

We spoke to Clinical and Sports Dietician Rick Miller what his advice would be to bodybuilders looking to shape up with more protein:

"A simple change in foods (such as Greek yoghurt in the morning with muesli and fruit, rather than plain breakfast cereal and milk) will help enhance the protein content of a meal."

He added: "After you've taken this step, fill in the gaps with a reputable brand of protein supplement. Always read the label carefully, take the recommended serving size and don't be tempted to take far more than is necessary, as this is not supported by the current evidence.

3. Try Non-Surgical  Cosmetic Surgery

Alex Reid also tried non-surgical liposuction to make his body super-sculpted.

Alex added in a caption: “Body starting to get there thanks to diet/training & @danielmassage & his fantastic 3D-Lipo fat removing machine!”

Alex was obviously pleased with the results, but according to Mr Ash Mosahebi, consultant plastic surgeon and a spokesperson for BAAPS, it is better to see a properly qualified doctor for cosmetic surgery. He commented: “It does worry me a lot that some people are putting their health at risk by visiting unqualified therapists.

He said:

"Honesty and management of expectations is key, and commercial High Street clinics often don’t provide this, promising the unachievable to patients who have an unrealistic view of what can be done."

Abnormal, uncontrolled cell division resulting in a malignant tumour that may invade surrounding tissues or spread to distant parts of the body. Full medical glossary
A disorder caused by insufficient or absent production of the hormone insulin by the pancreas, or because the tissues are resistant to the effects. Full medical glossary
A specialist in food and nutrition. Full medical glossary
One of the three main food constituents (with carbohydrate and protein), and the main form in which energy is stored in the body. Full medical glossary
The section of gut, or gastrointestinal tract, from the stomach to the anus. Full medical glossary
The major part of the digestive tract. Full medical glossary
A large abdominal organ that has many important roles including the production of bile and clotting factors, detoxification, and the metabolism of proteins, carbohydrates and fats. Full medical glossary
Tissue made up of cells that can contract to bring about movement. Full medical glossary
A condition resulting in brittle bones due to loss of bony tissue. Full medical glossary
A gland behind the stomach that produces digestive enzymes and the hormones insulin and glucagon, which together regulate glucose levels in the blood. Full medical glossary
A glandular organ that secretes digestive enzymes and hormones. Full medical glossary
Compounds that form the structure of muscles and other tissues in the body, as well as comprising enzymes and hormones. Full medical glossary
A type of electromagnetic radiation used to produce images of the body. Full medical glossary