We talked with SPARBAR® Ambassador Louis “Golden Boy” Brow, 21, about how he got into boxing, how everyone can pick up boxing skills (even from home), and how he comes up with the fun boxing workout routines he shares on his TikTok.
What got you started on your fitness journey, and how did you get into boxing?
I was an insecure skinny kid at a young age, but I used that as motivation to better myself. I was about 12/ 13, too young to have a gym membership so I used to blast hundreds of press ups, sit ups and squats in my room. I would use the resistance of my bent in half mattress to build up leg strength and muscle, that’s how I got obsessed with fitness and started my journey.
I’ve always been inspired by boxers and dreamed of being a champion one day like my idols Roy Jones Jr and Prince Nazeem, I used to sit on my stairs and watch them on YouTube as a kid. The inspiration was there however the reason I got into boxing was because I played team sports as a youngster (Leeds & Bradford academy football and West Yorkshire Rugby & England rugby development programme) I was so hungry to succeed but kept getting let down by my teammates during trials so I decided to commit to boxing. A sport where it’s all on you, you get out what you put in! I wanted to be in control of my own destiny and knew that I’d be successful because of my unmatched work ethic when it came to training.
What are the fun workouts you create that are most popular on your TikTok?
People love the videos using tyres, you don’t see people training like this nowadays. It’s old school, an outdoor Rocky Balboa style. It’s also inspiring showing that if you want something bad enough you’ll find a way. No excuses.
Other popular videos include training with my girlfriend. I think it’s because it shows a different side to me as a fighter.
Why is it important to keep a workout fun?
At the end of the day you have to love what you do, if something isn’t making you happy then you’re wasting your time. The odds of YOU being born is 1 in 400 trillion which means it’s an absolute blessing to have a life! Every day is a gift so you’ve got to enjoy every moment you can.
What are your goals as a boxer?
I have my sights set on becoming a national champion. I wanted to achieve this goal sooner but due to circumstances it’s been pushed back so for now I’m staying disciplined, keeping fit and focused on improving every day. Despite the setbacks you’ve got to remain positive and trust the process. My goals as a boxer also include building my profile as big as possible, creating opportunities for myself and putting myself in the best possible position for when my time comes and I turn to the professional ranks.
How are boxing and entertainment connected?
Boxing like anything else is a business, It’s like showbiz but with violence. Boxers are fighters, businessmen and showmen all in one and it’s only the ones who have all three that make it to the top like Tyson Fury. We put it all on the line and fight to entertain our fans in the hope we’re crowned victorious. That’s entertainment at its finest, there’s nothing like it!
Why is boxing the best sport in the world, and how can boxing support mental health?
Boxing is the best sport in the world because it requires so much from a fighter. You give blood, sweat and tears to earn glory, honor and respect. Boxing is an art but it’s brutal, a sweet science but it’s chaotic. People don’t understand the hard work, discipline and sacrifice it requires. You can’t have nothing but respect for those who dare to step in the ring. You’ve got to be mad to love it but there’s nothing like it when you’re amongst the chaos fighting in front of a crowd cheering you on.
Despite its madness it can massively support mental health, it gives you purpose, something to focus on and a sense of achievement winning fights. Whether you choose to fight or not though it still changes lives allowing you to let off steam on a heavy bag and builds an immensely strong character. Joe Rogan once said ‘boxers compared to non boxers are lions amongst sheep’. It builds a ferocious mindset, ‘it ain’t about how hard you can hit it’s about how hard you can get hit and keep moving forward’.
How are you using the SPARBAR® PRO as part of your fitness routine?
I use the SPARBAR PRO in a variety of ways, sometimes I’ll use it to build muscular endurance so I’ll continuously hit the SPARBAR back and forth until my shoulders are on fire! Other times I’ll use it as a complete boxing workout to improve all aspects of my boxing. I also use it most mornings as part of my ‘Tech work’ routine to focus on single technical aspects of my training such as head movement, footwork, blocking etc there’s endless possibilities I can use it for.
What are the best exercises to sculpt and tone arms?
If you’re looking to build muscle you want to lift heavy and keep reps low to really tear the muscle fibers. I’d recommend doing curls for biceps and skull crushers for triceps. Remember that the triceps make up 70% of your arms muscle mass so if you’re looking to grow don’t neglect the triceps. To tone your arms you want to do the opposite: keep the weight low and reps high. I’d recommend doing resistance bands curls and bodyweight tricep dips.
What are the best foods to eat before and after working out?
A combination of carbs and protein is recommended for pre workout meals. Fat can also be beneficial but should be consumed at least two hours before exercise such as brown rice, lean protein and roasted vegetables. Getting the right nutrients after exercise helps rebuild your muscle proteins and glycogen stores. It also helps stimulate new muscle growth. Sweet potato, salmon and avocado would make a good post workout meal.