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Bugzy Malone first walked into a boxing gym when he was 17 years old. ‘I got beaten up a couple times and that was that,’ he tells MH. ‘You sort of get the bug.’ While the pain was temporary, Bugzy realised he had landed on something that would help propel him in life. ‘You become your best self,’ he says of the sport’s impact on him.
This much is hard to refute. The Manchester-born rapper is cut like an Adonis and moves like an athlete. But unlike a pro boxer, whose weight will move up and down depending on proximity to fight night, Bugzy maintains peak condition like it’s a way of life. When he starts hitting the heavy pads with trainer Frank Appiah, the sound of glove on pad is eventually drowned out by Appiah’s audible winces each time he carries a punch. The power is palpable and the discipline evident.
But Bugzy will be the first to tell you his lifestyle is a long way from a boxer’s. ‘I get to live in luxury compared with how an up-and-coming boxer will live,’ says the 35-year-old. Still, surely he’s considered a move into the lucrative world of influencer boxing?
‘I have a clear vision of where I’m going to go when I look at some of the Misfit boxers, which, you know, I respect all of them for getting in a ring, but their brand and where they’re trying to go doesn’t match what I’m trying to do.’
There were, however, talks of a fight with Floyd Mayweather Jr, only for it to collapse over contractual disagreements. ‘My accountant was like, “You might be fighting for no money.”’
This is perhaps what makes Bugzy’s consistency and drive so impressive: there is no pay cheque or material goal in sight. For him, the goals are both simpler and more profound. As someone who has been open about his battles with depression, movement and training have become the cornerstones of his life, enabling him to be a better artist, businessman and role model. When young men message Bugzy on Instagram to tell him of their troubles with mental health, he suggests they try what worked for him. ‘Are you doing press-ups before bed?’ he’ll ask. ‘Because sometimes just doing something is better than nothing.’
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Despite his busy travel schedule, Bugzy still aims to hit two sessions every day. He’ll balance the sparring sessions with some strength and conditioning – or sometimes he may just do a few sets of press-ups and mobility work.
‘When I used to box competitively, you’re getting beat up a lot. You’re going up the stairs into the gym and you’re like, “I don’t know if I’ve got it in me today.” But when you take the approach of, “Just get in there, think about it later,” the rest takes care of itself… Rule number one: just turn up.’
Amen.
Quick-Fire Questions
What’s your typical morning routine?
I wake up, I pray and then I have a little look at what’s happening on my phone. And then I either train fasted or have a big breakfast.
What’s breakfast?
Usually four poached eggs, some smoked salmon and sometimes some bread. Then I’ll have a fruit bowl, protein pancakes and natural yoghurt.
What’s the one thing that’s always in your gym bag?
My new fragrance called ‘Intention’ by House of Vision. I’m not just saying that!
What’s on your typical workout playlist?
Rap music… I like Pop Smoke, some old-school 50 Cent, Nipsey Hussle. And there’s some dance songs that I like when I’m taking the tempo up.
What’s the one song guaranteed to get you fired up?
PTSD by Pop Smoke.
What’s the one wellness habit that’s made the biggest difference to your life?
Supplements before bed and in the daytime; magnesium changed my sleeping game. If you want to win the day, you got to win the night.
What’s your go-to post-workout meal?
Steak, eggs, avocado.
If you could train with anyone, dead or alive, who would it be?
Muhammad Ali.
What’s your favourite exercise in the gym?
Press-ups. I’ve just done so many.
Least favourite exercise in the gym?
If you go back in time and give advice to your 16-year-old self, what are you going to say to him?
Relax and start transitioning into being a better person now. Because you’ve got a bright future.
Top three rappers that you think would have made the best boxers.
Early-doors 50 Cent. Maybe Pop Smoke. I’ll say Nipsey Hussle.
With almost 18 years in the health and fitness space as a personal trainer, nutritionist, breath coach and writer, Andrew has spent nearly half of his life exploring how to help people improve their bodies and minds.
As our fitness editor he prides himself on keeping Men’s Health at the forefront of reliable, relatable and credible fitness information, whether that’s through writing and testing thousands of workouts each year, taking deep dives into the science behind muscle building and fat loss or exploring the psychology of performance and recovery.
Whilst constantly updating his knowledge base with seminars and courses, Andrew is a lover of the practical as much as the theory and regularly puts his training to the test tackling everything from Crossfit and strongman competitions, to ultra marathons, to multiple 24 hour workout stints and (extremely unofficial) world record attempts.
You can find Andrew on Instagram at @theandrew.tracey, or simply hold up a sign for ‘free pizza’ and wait for him to appear.
