EARLY MORNING MUSCLE

With a focus on cutting fat and gaining definition, Kris fit his boxing sessions in before work. Here’s how to get the right hit

DON’T SKIP BREAKFAST

Kris would have 50g of oats, cooked with almond milk, a scoop of whey and a handful of fresh berries for pre-boxing porridge

“Making time for breakfast keeps your cortisol down, plus you’ll have the energy to train harder,” says Matt Lovell ( see box).

HYDRATE EARLY

Regardless of how thirsty he felt, Kris made sure he drank two pints of water as soon as he woke up

“Front-loading your water intake kickstarts your metabolism, plus it means you won’t be woken at night for bathroom breaks.”

EAT LITTLE AND OFTEN

With a little help from the Great British Meat Co (greatbritishmeat.com), Kris was able to eat five high-protein meals a day, with a variety of veg

“Eating little and often will leave you feeling less bloated and ensure you dripfeed your muscles with all the nutrients they need to recover.”