Cover Model Method

Kirk Miller has been on the cover of Men’s Fitness more times than any other man, and at the top of the fitness model game for more than a decade. And the reason his physique remains the envy of the industry and an inspiration to men everywhere is the constantly evolving approach he takes not only to training and eating, but to every aspect of his life. Here’s how he does it – so you too can make big changes to how you look and feel

Kirk Miller gets asked a lot of questions. And the majority of them are around how to get six-pack abs. While the questions used to come thick and fast face-to-face in gyms or at fitness expos, it’s now predominately online on Instagram (where you can find him @KirkMiller_). It’s a question he’s always happy to field, although his answer takes slightly longer these days because he’s far more interested in a holistic approach to health that focuses on the mind as much as it does the muscles. Because, as he explains over the page, once you’re in a better place mentally, the other pieces of the jigsaw quickly fall into place.

4 ways to win at life

Follow Miller’s four-point plan to minimise stress, sleep deeper, train smarter and eat better to start living a fitter, healthier and happier life

Sort your sleep

I used to be a terrible sleeper with a “just one more thing” attitude – sending one more email, or doing one more social media post. I was so bad at switching off from work and other stressors that it affected my sleep. Now I work back from when I need to wake up, and always plan for a minimum of 6½ hours of sleep, but ideally seven to eight. So if I have to be up at 6am, I begin my pre bed routine at 9pm and start winding down so I am in bed by half nine. And I swear by an eye mask: I need it pitch-black to sleep, so if you’re struggling with sleep try wearing a mask.

Strip away stress