It is, as everyone knows, really quite hard to get the type of six-pack you see on fitness models, and even harder to maintain it. It is, however, far easier to get a four-pack. If you regularly perform abs workouts and back that up by eating a healthy diet, your upper abs will quickly start to emerge.

Unfortunately the rest of your abs won’t simply follow. The upper abs are the first to show and the easiest to work, because most of the best-known abs exercises target them specifically. That’s why we say sit-ups don’t give you a six-pack. 

The lower abs are a tricky area to home in on. Not only does the area around the lower abs seem to be fat’s favourite place to deposit itself, but celebrity trainer Peter Maciver (who has worked with Dua Lipa, and Marvin and Rochelle Humes, among others) explains that your lower abs need more focus than any other part of your abdominals because they only ever get worked with targeted exercise. 

“You repeatedly use your upper abs with everyday movements like getting out of bed or up from the sofa, so these are always switched on and getting worked, whereas your lower abs aren’t,” he says.

Maciver has devised a four-move routine to target your lower abs. Fair warning: unless you’re the lowest end of the healthy body-fat percentage range you’re unlikely to see visible lower abs muscles. However, there are plenty more benefits to strengthening your core muscles – which include your lower abs – ranging from better running form to improved posture.

Convinced? Sure you are, so here are three lower abs workouts to add to your training. The first is from Maciver, then we have two more that employ a pull-up bar or gym rings to expand the range of lower abs exercises in your abs arsenal.

We suggest gymnastic rings because they create more instability, which is great for developing your core strength, but you can also use a pull-up bar. If you want to save money, cancel your gym membership, buy one of our recommendations of the best pull-up bars and perform these sessions at home. 

Five-Minute Lower Abs Workout

Complete the allocated reps for each of the moves below and if your lower abs can stomach it, repeat the entire circuit for up to three times in total.

1 Leg raise 

Time 30sec Rest 15sec

Lie on your back with your feet together and legs extended, with your hands by your sides, palms down on the floor. Raise your legs, keeping your hands flat on the floor and your lower back pressed into the floor. Slowly lower your legs, stopping just above the floor, and pause for a moment before raising your legs back up. 

2 In and out

Time 30sec Rest 15sec

Sit on the floor with your knees bent and feet flat on the floor. Extend your arms in front of you, lift your feet off the floor and draw your knees to your chest. Simultaneously lower your torso and extend your legs in front of you, then bring your knees and chest together again. Repeat the movements with control. 

3 Toe tap

Time 30sec Rest 15sec

Lie on your back and raise your legs into tabletop position, with a 90° bend at your hips and knees. Keeping the bend in your knee, lower your right foot to tap the floor, then return to the start. Repeat on the other side, alternating sides with each rep.

4 Reverse crunch

Time 30sec Rest 15sec

Lie on your back and raise your legs into tabletop position, with a 90° bend at your hips and knees. Use your lower abs to bring your knees towards your chest and lift your hips (and only your hips) off the floor. Return to tabletop position and repeat.

Superset Lower Abs Workout

Our next two lower abs workouts combine a superset with a tri-set to fatigue your lower abs in less time by reducing the rest time between exercises. 

The superset in this first session works your core and lower abs especially hard as you move your legs upwards, downwards, left and right. Keep each rep quite fast but always controlled so it’s your muscles that do the work, not just your legs swinging back and forth. 

Then the tri-set targets your entire core, which must maintain tension to keep your body stable, as well as your side abs with the introduction of movements that keep your body guessing.

1A Hanging knee raise

Targets Entire core

Sets 4 Reps 15 Rest 30sec

Hang from a set of rings or pull-up bar with an overhand grip and straight legs. Brace your abs, then draw your knees up towards your chest. Hold this position for a one-count, then lower back to the start. That’s one rep.

1B Hanging knee twist

Targets Entire abs and core

Sets 4 Reps 15 each side Rest 60sec

The set-up is the same as move 1A, except once your draw your knees up, you keep them bent and rotate them one side, then the other, alternating sides for the duration of the set.

2A Alternating leg raise

Targets Lower abs

Sets 4 Reps 25 each leg Rest 30sec

Lie flat on your back with your hands behind your head, holding your feet just off the floor with legs straight. Raise one leg and lower it again, then repeat with the other leg.

2B Plank jack

Targets Entire core

Sets 4 Reps 25 Rest 30sec

Start in a plank position resting on your forearms with feet together. Jump your feet out to the sides, then back in again. That’s one rep.

2C Superman plank

Targets Entire core

Sets 4 Reps 12 Rest 60sec

Start in a plank position resting on your forearms with feet together. Lift your left leg while extending your right arm forwards, then bring them back to the start position. Repeat with the opposite limbs. That’s one rep.

Lower Abs Workout On A Pull-Up Bar

The first part of this workout is done entirely from a pull-up bar or gym rings and is a pre-fatigue superset. The hanging leg raise comes first to really test your abs, so when you move on to the slightly easier hanging knee raise, you will already be fatiguing so additional muscle fibres will be recruited to help with the reps. This means you work your abs harder in less time.

The subsequent tri-set targets your lower abs and your obliques. These reps should be fast yet controlled – the key is to get into a smooth and regular rep movement pattern while maintaining tension throughout your entire core. Be prepared: this tri-set is tough and your abs will burn, so extend the rest periods slightly if you need a little more recovery time.

1A Hanging leg raise

Targets Lower abs and core

Sets 3 Reps 8-12 Rest 0sec

Hang from rings or a pull-up bar with an overhand grip. Brace your abs and raise your legs, keeping them straight, until they are parallel to the floor. Pause for a one-count, then lower.

1B Hanging knee raise

Targets Lower abs and core

Sets 3 Reps 15-20 Rest 60sec

Hang from rings or a pull-up bar with an overhand grip. Brace your abs, then draw your knees up until your thighs are parallel to the floor. Pause for a one-count, then lower.

2A Garhammer raise

Targets Lower abs and core

Sets 4 Reps 20-25 Rest 20sec

Start at the top of the hanging knee raise, then squeeze your abs to raise your knees higher. Lower back to the start, keeping tension on your abs throughout. Ensure these reps are fast but controlled.

2B Hanging knee side raise left

Targets Lower abs and obliques

Sets 3 Reps 12-15 Rest 20sec

Hang from rings or a pull-up bar with an overhand grip. Brace your abs, then draw your knees up and to your left-hand side. Pause for a one-count, then lower.

2C Hanging knee side raise right

Targets Lower abs and obliques

Sets 3 Reps 12-15 Rest 60sec

Hang from rings or a pull-up bar with an overhand grip. Brace your abs, then draw your knees up and to your right-hand side. Pause for a one-count, then lower.

When you search the internet for how to get bigger arms you’ll tend to find a list of arms exercises. Useful, sure, and someone who’s never trained before will happily build a little muscle in their biceps and triceps – the two biggest muscles in your upper arm – haphazardly picking and choosing whichever moves appeal.

But if you want to get bigger arms faster, you need to string those exercises together into arm workouts that stimulate hypertrophy (the fancy term for building muscle mass) and you need to do those sessions regularly, progressively increasing the challenge.

That’s what we’ve done for you here, with a series of four workouts that experienced gym-goers can repeat every week for four weeks to focus on building mass in their arms. Each workout follows the principles of hypertrophy training and trains your arms twice a week.

Combine your efforts in the gym with a healthy diet that includes 1.2-2g of protein per kg of body weight a day (that’s the standard recommendation for how much protein you need to build muscle) and you’ll be on your way to bigger arms.

How To Do These Workouts

Each workout is made up of five exercises. Complete all the reps of the first exercise, then rest for the period specified. That’s one set. Repeat that routine for the number of sets specified, then move on to the second lift and follow the same format.

The tempo, or speed, at which you complete each exercise is also specified using four numbers. The first digit refers to how long in seconds you take to lower the weight, the second digit how long to pause at the bottom of the lift, the third how long it takes to lift the weight, and finally the fourth digit refers to how long you pause at the top of the movement. Our guide to tempo training for people who lift weights goes into more detail. 

You should choose a weight for each exercise that is manageable, but makes the final few reps of each set a challenge. Each week, try to lift slightly heavier than before – but if your form begins to suffer, then swap lighter weights back in.

Bear in mind that the full plan is best suited to gym-goers with a lot of training experience. If you’re new to resistance training, dial down elements of the plan to match your level. You can take more than a week to complete the four workouts, for instance, or reduce the number of sets. 

Expert Workout Tips

Make the most of your time in the weights room with these top tips.

1. Don’t let your wrists move

“Something I notice in a lot of novice trainees is they tend to ‘break’ at the wrists when things start to get hard,” says trainer Joel Dowey. “Don’t let this happen. For extension movements, push the cable attachment away from your body with the edge of your hand. For curling movements, keep them locked in place and don’t let them move. As the wrist breaks, you’re taking tension away from the desired muscle group.”

2. Flex and stretch

Instead of sitting down between sets to check Instagram, you should stretch your working muscles to stimulate growth. “As soon as your set is over, set down the weights and start flexing the muscle you’ve just been working to increase blood flow into the muscle and improve your mind-to-muscle connection, which are crucial for maximising growth,” says Nick Mitchell, founder of Ultimate Performance. “If you’ve just finished a set of biceps curls, squeeze the muscle for a second or two, then relax it by straightening your arm and flexing your triceps.” Repeat this for your rest period, then go again.

3. Contract the antagonist

The antagonist is the muscle that’s working against the movement you’re doing. “If you flex your triceps at the bottom of a curl, the biceps will fully lengthen, and vice versa during any triceps extension work – meaning that you’re hitting full ROM [range of movement],” says Dowey. “It also stops you from cheating and cutting the movement short, and ensures a pause at the end of the eccentric [lowering] phase.”

How To Warm Up For These Workouts

There’s no easing in to the workouts below. Each set and rep of the exercises you’re being asked to do has to be performed at the tempo listed if you want to get the best results. And you want the best results, right? That means you need to warm up before you start, because otherwise you’ll increase your risk of injury and find the first few sets of your session unnecessarily tough.

Your warm-up also needs to be specific to the workout you’re doing. Don’t jump on the treadmill for five minutes just before doing an intense arms session, in other words. Start your warm-up with some dynamic stretching to get your muscles moving – here’s a great seven-move warm-up routine to use – and then move on to some exercise-specific moves.

The easiest way to do this is to run through a round of the exercises in the upcoming workout using very light weights, or no weight at all. For bodyweight moves you can do easier variations – kneeling press-ups or band-assisted pull-ups, for example.

Workout 1: Chest And Triceps

1 Incline bench press

Sets 5 Reps 8 Tempo 2110 Rest 60sec

Lie on an incline bench, holding a bar with an overhand grip with your hands slightly wider than shoulder-width apart and arms straight. Brace your core and press your feet into the ground, then lower the bar towards your chest. Press it back up to the start.

2 Triceps dip

Sets 5 Reps 8 Tempo 2010 Rest 60sec

Grip rings or parallel bars with your arms straight. Keeping your chest up, bend your elbows to lower your body as far as your shoulders allow. Press back up powerfully to return to the start.

3 Hammer-grip dumbbell bench press

Sets 4 Reps 12-15 Tempo 2010 Rest 45sec

Lie on a flat bench, holding dumbbells by your shoulders with palms facing. Drive your feet into the floor and press the weights straight up, then lower them slowly back to the start.

Looking for a new set of dumbbells? Check out our guide to the best dumbbells you can buy.

4 Dumbbell triceps extension

Sets 4 Reps 12-15 Tempo 2010 Rest 45sec

Stand tall holding a dumbbell in each hand over your head, with arms straight. Keeping your chest up, core braced and elbows pointing up, lower the weights behind your head, then raise them back to the start.

5 Diamond press-up

Sets 4 Reps 12-15 Tempo 2010 Rest 45sec

Start in a press-up position but with your thumbs and index fingers touching to form a diamond. Keeping your hips up and core braced, bend your elbows to lower your chest towards the floor. Push down through your hands to return to the start.

Workout 2: Back And Biceps

1 Pull-up

Sets 5 Reps 8 Tempo 2011 Rest 60sec

Hold a pull-up bar using an overhand grip with hands slightly wider than shoulder-width apart. Brace your core, then pull yourself up until your chest touches the bar. Lower until your arms are straight again.

2 Chin-up

Sets 5 Reps 8 Tempo 2011 Rest 60sec

Hold a chin-up bar using an underhand grip, hands shoulder-width apart. Brace your core, then pull yourself up until your chin is higher than the bar, keeping your elbows tucked in to your body. Lower until your arms are straight again.

3 Barbell biceps curl

Sets 4 Reps 12 Tempo 2011 Rest 45sec

Hold a barbell with an underhand grip with your hands shoulder-width apart. Keeping your chest up, core braced and elbows tucked in to your sides, curl the bar up to your chest, squeezing your biceps as you go. Lower it back to the start.

4 Reverse-grip bent-over row

Sets 4 Reps 12 Tempo 2011 Rest 45sec

Hold a bar using a shoulder-width underhand grip just outside of your legs. Bend your knees slightly then bend forwards, hingeing at the hips and keeping your shoulder blades back. Pull the bar up towards your abs, leading with your elbows, then lower it back to the start.

5 Dumbbell biceps curl

Sets 4 Reps 12-15 Tempo 2011 Rest 45sec

Hold dumbbells by your sides with straight arms, palms facing forwards. Keeping your chest up, core braced and elbows tucked in to your sides, curl the weights up, squeezing your biceps as you go, then lower them back to the start.

Workout 3: Legs And Shoulders

1 Back squat

Sets 5 Reps 8 Tempo 2010 Rest 60sec

Stand tall with your feet just wider than shoulder-width apart, holding a barbell across the back of your shoulders. Keeping your chest up and core braced, squat down until your thighs are at least parallel to the floor. Drive back up through your heels to return to the start.

2 Overhead press

Sets 5 Reps 8 Tempo 2010 Rest 60sec

Stand tall with your feet shoulder-width apart, holding a barbell across the top of your chest with hands slightly wider than shoulder-width apart. Keeping your chest up and core braced, press the bar overhead until your arms are straight, then lower it back to the start.

3 Barbell split squat

Sets 4 Reps 6-8 each side Tempo 2010 Rest 45sec

Stand tall with feet just wider than shoulder-width apart, holding a bar across the back of your shoulders. Keeping your chest up, take a big step forwards with your right foot, then lower until both knees are bent at 90°. Drive back through your right foot to return to the start. Repeat for six to eight reps, then switch legs and do another six reps with your left foot forward.

4 Barbell high pull

Sets 4 Reps 12-15 Tempo 1010 Rest 45sec

Stand tall with your feet shoulder-width apart, holding a barbell in front of your thighs with an overhand grip and straight arms. Keeping your chest up and core braced, pull the bar up, leading with your elbows, until it reaches chin height. Lower it back to the start.

5 Lateral raise

Sets 4 Reps 12-15 Tempo 2011 Rest 45sec

Stand tall, holding a light dumbbell in each hand by your sides, palms facing each other. Keeping your chest up, your core braced and a slight bend in your elbows, raise the weights out to the sides until they’re at shoulder height. Turn your thumbs down at the top and lower them back to the start.

Workout 4: Biceps And Triceps

1 Triceps dip

Sets 8 Reps 8 Tempo 2011 Rest 60sec

Grip rings or parallel bars with your arms straight. Keeping your chest up, bend your elbows to lower your body as far as your shoulders allow. Press back up powerfully to return to the start.

2 Chin-up

Sets 8 Reps 8 Tempo 2011 Rest 60sec

Hold a chin-up bar using an underhand grip, hands shoulder-width apart. Brace your core, then pull yourself up until your chin is higher than the bar, keeping your elbows tucked in to your body. Lower until your arms are straight again.

3 Barbell biceps curl

Sets 3 Reps 15 Tempo 2011 Rest 60sec

Hold a barbell with an underhand grip with your hands shoulder-width apart. Keeping your chest up, core braced and elbows tucked in to your sides, curl the bar up to your chest, squeezing your biceps as you go. Lower it back to the start.

4 Dumbbell triceps extension

Sets 3 Reps 15 Tempo 2011 Rest 60sec

Stand tall holding a dumbbell in each hand over your head, with arms straight. Keeping your chest up, core braced and elbows pointing up, lower the weights behind your head, then raise them back to the start.

5 Dumbbell biceps curl

Sets 3 Reps 15 Tempo 2011 Rest 60sec

Hold dumbbells by your sides with straight arms, palms facing forwards. Keeping your chest up, core braced and elbows tucked in to your sides, curl the weights up, squeezing your biceps as you go, then lower them back to the start.

You might think that you can’t achieve much with a 10-minute kettlebell workout, that you won’t be able to really challenge yourself in such a short period of time. If that’s the case, then this quick AMRAP workout is going to be a rude awakening.

AMRAP stands for As Many Rounds As Possible and the aim is simple: complete as many rounds of the four kettlebell exercises below as possible. The  session starts to feel tough about 90 seconds into the 10 minutes it takes, and if you’re doing it right, it’s only going to get harder from there. 

“This is a great total-body session that will leave you in a pool of sweat in a short space of time with minimal equipment,” says trainer Olli Foxley. “It could be used as a finisher to one of your strength sessions or as a stand-alone workout that will hit every major muscle group. AMRAPs force you to get your head down and work, as opposed to checking your Instagram feed between every set.”

Once you’ve recovered from your first attempt at this 10-minute kettlebell workout, make sure you note down how many rounds you managed. You can dangle the carrot of beating that score next time you attempt the workout so you push even harder.

For more great workout options, try these kettlebell workouts.

How To Warm Up

If you’ve come looking for a 10-minute workout, then the odds are you’re short on time and aiming to get a good workout done as quickly as possible. We get that, but at the same time, you do not want to go into this workout completely cold because it involves 10 minutes of working at flat-out effort with heavy weights. Some kind of warm-up is essential for both maximising your performance and reducing your risk of injury.

It doesn’t have to take long, but it does need to be specific to the workout you’re about to do. There’s little point in jogging on the spot for two minutes – you want to prime the muscles you’re going to use.

The simplest way to do that is to run through a round or two of the exercises in the workout, using light weights or no weights at all. That will take just a couple of minutes, so if you do have another couple to spare, then try doing this dynamic stretching routine as well. Sure, you’ll have one eye on the clock while you’re doing it, but when you find you rack up more reps than ever before during the 10-minute workout, you’ll never skip your warm-up again.

The Workout

We hope you like lunges, because you’ll be returning to them after each exercise. Do five lunges on each leg, then two overhead presses. Do another five lunges on each leg, then two renegade rows on each side. Do another five lunges on each leg, then do 10 swings. And in an easier to follow format: 

• 5 lunges on each leg
• 2 overhead presses
• 5 lunges on each leg
• 2 renegade rows on each side
• 5 lunges on each leg
• 10 kettlebell swings

That’s one round. Do as many rounds as you can in 10 minutes.

The Exercises

Racked kettlebell walking lunge

Start with the kettlebells in the “racked” position, with your elbows tucked in to your sides. Take a big step forwards and simultaneously bend both legs until your knees are bent at 90° and your front shin is vertical. Push through your front foot and bring your back leg through to return to a standing position, then lunge forwards with the opposite leg and repeat

“The racked walking lunge is a great single-leg exercise that will test your core as well as challenging your breathing,” says Foxley.

Kettlebell overhead press

Start in the rack position with the kettlebells at shoulder height and your elbows tucked in to your sides for support. Press the weights directly overhead, using the most efficient path possible to minimise the stress on your shoulder joints.

“Using kettlebells when pressing overhead allows for some rotation during the press, making it more shoulder-friendly,” says Foxley.

Kettlebell renegade row

Set yourself in a high plank with your hands on the kettlebells. Keep your feet a little wider than normal for better stability and engage your core and glutes. Row one arm up, keeping your elbow moving back towards your hips and pulling your shoulder blades together. Support your weight with the opposite side of your body. Lower the weight and repeat on the other side. Keep your core tight to stop your hips rotating.

“Renegade rows are a great way to train anti-rotation [your ability to resist an external load pulling you out of alignment] for the core, as well as a pulling movement for the lats and upper back,” says Foxley.

Kettlebell swing

With a kettlebell in each hand, drive your hips through until you’re upright. As your arms come up, squeeze your glutes to prevent overextending your lower back.

“The double kettlebell swing will keep your heart rate elevated and will also help posturally, hitting your hamstrings, glutes and lats, as well as your grip,” says Foxley.

Whatever your fitness goals are, you’ll find useful articles here that can help you hit them. We have exercises guides for a vast range of different moves, plus workouts for all abilities using whatever equipment you have available. You’ll also find reviews and round-ups covering all the essential kit you need, from gym shoes and T-shirts, to sports headphones and fitness trackers.

Almost all of us have experienced bloating at some point in our lives, but the causes of the condition tend to differ between men and women. Fortunately for men, the most common type of male bloating can often be fixed through lifestyle changes such as limiting certain foods and drinks in your diet.

To find out more about male bloating and how to prevent it, we spoke to James Kinross, a consultant colorectal surgeon at both King Edward VII’s Hospital and Imperial College London.

If it has happened, what can you do to get rid of it?

There is no hard and fast way to get rid of the symptoms once you’re feeling bloated but drinking lots of water or herbal tea can help to ease discomfort. Moving around can also help dislodge gas from your system, so if you can, go for a brisk walk or jog to help alleviate symptoms.

While it helps to avoid the foods listed above that might trigger an episode, it’s best to remove them selectively and record this in a diary so you can identify a pattern.

Mindfulness and even hypnotherapy may be beneficial – they can help you manage stress and regulate the gut-brain axis.

How can you spot the warning signs of a more serious condition related to bloating?

Bloating can sometimes be an indicator of a medical condition. Most commonly it is associated with functional conditions of the gut like irritable bowel syndrome (IBS). But it can also be a sign of food intolerances related to conditions such as coeliac disease, or inflammatory diseases of the gut such as Crohn’s disease. Rarely, certain cancers such as stomach and colonic cancer can cause bloating.

If you notice you’re bloating very often, or if it is especially painful, you should see a doctor. You should also seek help if you are experiencing symptoms such as weight loss, a persistent change in your bowel habits, or if you notice blood in your bowel movements.

I always tell my patients to listen to their bodies. If something doesn’t feel right, or you’ve noticed changes lasting for more than a couple of weeks, it’s best to get it checked out.

More On This Topic

• What Is The Low-FODMAP Diet?
• The Best Vitamin D Supplements And Vitamin D Explained
• How Exercise Can Help Your Gut Health
• How Gut Health Is Linked To Your Mental Health

With the right approach, you can achieve a lot in a month in the gym, as this four-week workout plan for muscle gain shows. It consists of a pair of two-week training blocks containing upper-body workouts that will help you build muscle mass in rapid fashion. 

During the month you’ll be doing workouts designed to help you add mass across all the major upper-body muscle groups. The challenging workouts will also encourage fat loss to help you build a lean, muscular physique. 

In order to do that you’ll need to back up your efforts in the gym with smart choices in the kitchen. You’ll find diet tips to help you do that below, though using a healthy meal prep service for the month might be the easiest way to support your training.

The workouts on the plan require access to a gym since you’ll be using a variety of free weights, plus weights machines. It is also one for experienced gym-goers who can confidently perform serious barbell exercises with flawless form. If you’re just starting out, this gym workout for beginners or beginner weights machine workout plan is a better bet and we’re confident you’ll build plenty of muscle using it.

Workout Plan For Muscle Gain Block 1

The four weekly sessions in the first block are chest and arms, legs and shoulders, back and arms, and chest and shoulders. So you’ll train your major upper-body muscles directly or indirectly twice a week, an intensive approach that will add muscle fast.

The first four are straight sets, then the fifth and sixth exercises are done as a superset. Follow the order exactly, sticking to the sets, reps, tempo and rest shown. This will ensure you push your muscles hard with high-quality reps that keep your muscles under tension for significant periods, and the brief rest periods will keep your heart rate high.

In the second week of the first block, add an extra set to moves 3, 4, 5A and 5B. If possible, try to lift slightly heavier weights than in the previous week, especially for the first two moves, and at least the first set or two of all subsequent moves. Even a small increase, so long as your form doesn’t suffer, will make a big difference to your progress.

Block 1 Monday Workout: Chest And Back

1 Bench press

Week 1: Sets 5 Reps 8 Tempo 2010 Rest 60sec

Week 2: Sets 5 Reps 8 Tempo 2010 Rest 60sec

Lie flat on a bench, holding a bar with a shoulder-width grip. Plant your feet on the floor and tense your muscles. Lower the bar until it touches your chest, then press it back up powerfully.

2 Lat pull-down

Week 1: Sets 5 Reps 8 Tempo 2011 Rest 60sec

Week 2: Sets 5 Reps 8 Tempo 2011 Rest 60sec

Position yourself at the machine with a shoulder-width overhand grip on the bar. Keeping your chest up and abs braced, pull the bar down, leading with your elbows. Hold the bottom position for a second, then return to the start.

3 Cable cross-over

Week 1: Sets 4 Reps 12 Tempo 2010 Rest 60sec

Week 2: Sets 5 Reps 12 Tempo 2010 Rest 60sec

Stand tall in the middle of a cable machine, holding a D-handle in each hand attached to the high pulley. Keeping your chest up and core braced, bring your hands down in a smooth arc to meet in front of your body. Hold for a second, then return to the start.

4 Cable straight-arm pull-down

Week 1: Sets 4 Reps 12 Tempo 2011 Rest 60sec

Week 2: Sets 5 Reps 12 Tempo 2011 Rest 60sec

Stand tall, facing the cable machine and holding a straight bar handle with both hands. Keeping your arms straight, pull the bar down towards your thighs in a smooth arc. Pause at the bottom, then reverse the movement back to the start.

5A Incline dumbbell shoulder press

Week 1: Sets 4 Reps 12 Tempo 2010 Rest 30sec

Week 2: Sets 5 Reps 12 Tempo 2010 Rest 30sec

Lie back on an incline bench, holding a dumbbell in each hand at chest height. Plant your feet on the floor and get your body tight. Press the weights straight up so your arms are straight, then lower them under control.

5B Prone dumbbell row

Week 1: Sets 4 Reps 12 Tempo 2011 Rest 60sec

Week 2: Sets 5 Reps 12 Tempo 2011 Rest 60sec

Lie chest-down on an incline bench, holding a dumbbell in each hand. Keeping your chest against the bench, row the weights up, leading with your elbows. Hold the top position for a second, then lower the weights back to the start .

Block 1 Wednesday Workout: Legs And Shoulders

1 Back squat

Week 1: Sets 5 Reps 8 Tempo 2010 Rest 60sec

Week 2: Sets 5 Reps 8 Tempo 2010 Rest 60sec

Stand tall, holding a bar across the back of your shoulders. Keeping your chest up and your whole body tight, bend your knees to squat down as low as you can but don’t let your knees roll inwards. Push through your heels to stand back up.

2 Overhead press

Week 1: Sets 5 Reps 8 Tempo 2010 Rest 60sec

Week 2: Sets 5 Reps 8 Tempo 2010 Rest 60sec

Stand tall, holding a bar across the front of your chest with an overhand grip. Keeping your chest up and core engaged, press the bar directly overhead so your arms are straight. Lower it under control to return to the start.

3 Leg extension

Week 1: Sets 4 Reps 12 Tempo 2011 Rest 60sec

Week 2: Sets 5 Reps 12 Tempo 2011 Rest 60sec

Position yourself correctly on the machine with the padded bar against the bottom of your shins. Keeping your upper body tight, raise your feet to straighten your legs. Pause at the top with your quads engaged, then return to the start.

4 Hamstring curl

Week 1: Sets 4 Reps 12 Tempo 2011 Rest 60sec

Week 1: Sets 5 Reps 12 Tempo 2011 Rest 60sec

Position yourself correctly on the machine with the padded bar against the back of your lower legs. Keeping your upper body tight, push your feet down to bend your legs. Pause at the top with your hamstrings engaged, then return to the start.

5A Seated dumbbell overhead press

Week 1: Sets 4 Reps 12 Tempo 2010 Rest 30sec

Week 2: Sets 5 Reps 12 Tempo 2010 Rest 30sec

Sit on an upright bench, holding a dumbbell in each hand at shoulder height. Keeping your chest up and core braced, press the weights directly overhead so your arms are straight. Slowly lower back to the start.

5B Seated dumbbell lateral raise

Week 1: Sets 4 Reps 12 Tempo 2011 Rest 60sec

Week 2: Sets 5 Reps 12 Tempo 2011 Rest 60sec

Sit on an upright bench, holding a light dumbbell in each hand by your sides with a slight bend in your elbows. Keeping your chest up and core braced, raise the weights out to shoulder height, leading with your elbows, then return slowly to the start.

Block 1 Friday Workout: Back And Arms

1 Triceps dip

Week 1: Sets 5 Reps 8 Tempo 2010 Rest 60sec

Week 2: Sets 5 Reps 8 Tempo 2010 Rest 60sec

Grip parallel bars with straight arms and your legs crossed behind you. Keeping your chest up and core braced, lower your body by bending your elbows until they’re at 90°. Press back up to return to the start.

2 Underhand lat pull-down

Week 1: Sets 5 Reps 8 Tempo 2011 Rest 60sec

Week 2: Sets 5 Reps 8 Tempo 2011 Rest 60sec

Position yourself at the machine with a narrow underhand grip on the bar. Keeping your chest up and abs braced, pull the bar down, leading with your elbows. Hold the bottom position for a second, then return to the start.

3 Seated cable row

Week 1: Sets 4 Reps 12 Tempo 2011 Rest 60sec

Week 2: Sets 5 Reps 12 Tempo 2011 Rest 60sec

Sit on the rowing machine, holding a double-grip cable attachment in both hands. Keeping your chest up, row your hands in towards your body, leading with your elbows. Pause, then return to the start.

4 Incline dumbbell biceps curl

Week 1: Sets 4 Reps 12 Tempo 2011 Rest 60sec

Week 2: Sets 5 Reps 12 Tempo 2011 Rest 60sec

Lie back on an incline bench, holding a dumbbell in each hand with your palms facing forwards and elbows tight to your sides. Keeping your elbows there, curl the weights up to shoulder height. Squeeze your biceps at the top, then lower the weights.

5A Cable biceps curl

Week 1: Sets 4 Reps 12 Tempo 2011 Rest 30sec

Week 2: Sets 5 Reps 12 Tempo 2011 Rest 30sec

Stand tall facing a cable machine, holding a straight bar handle with both hands. Keeping your chest up, pull the bar down towards your thighs in a smooth arc. Pause at the bottom, then reverse the movement back to the start.

5B Cable triceps press-down

Week 1: Sets 4 Reps 12 Tempo 2011 Rest 60sec

Week 2: Sets 5 Reps 12 Tempo 2011 Rest 60sec

Stand tall in front of a cable machine, holding a double-rope handle attached to the high pulley with palms facing. Keeping your chest up and elbows tight to your sides, press your hands down to straighten your arms, then slowly return to the start.

Black 1 Saturday Workout: Chest And Shoulders

1 Incline bench press

Week 1: Sets 5 Reps 8 Tempo 2010 Rest 60sec

Week 2: Sets 5 Reps 8 Tempo 2010 Rest 60sec

Lie back on an incline bench, holding a bar with a shoulder-width grip. Plant your feet on the floor and tense your muscles. Lower the bar until it touches your chest, then press it back up powerfully.

2 Dumbbell pull-over

Week 1: Sets 5 Reps 8 Tempo 2010 Rest 60sec

Week 2: Sets 5 Reps 8 Tempo 2010 Rest 60sec

Lie on a flat bench holding a dumbbell with both hands above your chest with straight arms. Lower the weight under control behind your head, keeping your arms straight. Then raise it back to the start position.

3 EZ-bar upright row

Week 1: Sets 4 Reps 12 Tempo 2011 Rest 60sec

Week 2: Sets 5 Reps 12 Tempo 2011 Rest 60sec

Stand tall, holding an EZ-bar with a shoulder-width overhand grip. Keeping your chest up and core braced, row the bar up to chin height, leading with your elbows. Pause at the top, then lower the bar back to the start under control.

4 Dumbbell lateral raise

Week 1: Sets 4 Reps 12 Tempo 2011 Rest 60sec

Week 2: Sets 5 Reps 12 Tempo 2011 Rest 60sec

Stand tall holding a light dumbbell in each hand by your sides with a slight bend in your elbows. Keeping your chest up and core braced, raise the weights out to shoulder height, leading with your elbows, then return slowly to the start.

5A Incline dumbbell flye

Week 1: Sets 4 Reps 12 Tempo 2011 Rest 30sec

Week 2: Sets 5 Reps 12 Tempo 2011 Rest 30sec

Lie back on an incline bench holding a dumbbell in each hand above your chest with a slight bend in your elbows. Lower the weights out ato the sides under control, keeping that bend in your elbows, then return to the start position.

5B Press-up

Week 1: Sets 4 Reps 12 Tempo 2010 Rest 60sec

Week 2: Sets 5 Reps 12 Tempo 2010 Rest 60sec

Get on all fours with your legs and arms straight, your hands under your shoulders and your body in a straight line from head to heels. Engage your abs and bend your elbows to lower your chest towards the floor, then press back up powerfully.

Block 2

Heads up – the sessions change in block 2 to prompt faster body composition changes. The four sessions are chest and back, legs and arms, chest and back again, and shoulders and arms. More moves for each major muscle group adds up to faster progress. 

In the final week, reps are added to each exercise. Don’t worry about increasing the weight – more reps ensure progression and form comes first.

Block 2 Monday Workout: Chest And Back

1 Incline bench press

Week 1: Sets 5 Reps 10 Tempo 2010 Rest 60sec

Week 2: Sets 5 Reps 12 Tempo 2010 Rest 60sec

Lie back on an incline bench, holding a bar with a shoulder-width grip. Plant your feet on the floor and tense your muscles. Lower the bar until it touches your chest, then press it back up powerfully.

2 Bent-over row

Week 1: Sets 5 Reps 10 Tempo 2011 Rest 60sec

Week 2: Sets 5 Reps 12 Tempo 2011 Rest 60sec

Hold a barbell with a shoulder-width grip, bending your knees slightly. Bend at the hips until you’re at roughly 45° to the floor. Pull the bar up to touch your sternum, then lower under control. If you’re moving your upper body to shift the bar, the weight’s too heavy.

3 Dumbbell bench press

Week 1: Sets 4 Reps 10 Tempo 2010 Rest 60sec

Week 2: Sets 4 Reps 12 Tempo 2010 Rest 60sec

Lie on a flat bench, holding a dumbbell in each hand at chest height. Plant your feet on the floor and tense your muscles. Press the weights straight up so your arms are straight, then lower them under control.

4 Dumbbell prone reverse flye

Week 1: Sets 4 Reps 10 Tempo 2011 Rest 60sec

Week 2: Sets 4 Reps 12 Tempo 2011 Rest 60sec

Lie chest-down on an incline bench, holding a light dumbbell in each hand. Keeping your chest against the bench, raise the weights out to the sides, leading with your elbows. Hold the top position for a second, then lower the weights back to the start.

5A Cable cross-over

Week 1: Sets 4 Reps 12 Tempo 2010 Rest 60sec

Week 2: Sets 4 Reps 15 Tempo 2010 Rest 60sec

Stand tall in the middle of a cable machine, holding a D-handle in each hand attached to the high pulley. Keeping your chest up and core braced, bring your hands down in a smooth arc to meet in front of your body. Hold for a second, then return to the start.

5B Cable straight-arm pull-down

Week 1: Sets 4 Reps 12 Tempo 2011 Rest 60sec

Week 2: Sets 4 Reps 15 Tempo 2011 Rest 60sec

Stand tall, facing the cable machine and holding a straight bar handle with both hands. Keeping your arms straight, pull the bar down towards your thighs in a smooth arc. Pause at the bottom, then reverse the movement back to the start.

Block 2 Wednesday Workout: Legs And Arms

1 Back squat

Week 1: Sets 5 Reps 10 Tempo 2010 Rest 60sec

Week 2: Sets 5 Reps 12 Tempo 2010 Rest 60sec

Stand tall, holding a bar across the back of your shoulders. Keeping your chest up and your whole body tight, bend your knees to squat down as low as you can but don’t let your knees roll inwards. Push through your heels to stand back up.

2 Romanian deadlift

Week 1: Sets 5 Reps 10 Tempo 2010 Rest 60sec

Week 2: Sets 5 Reps 12 Tempo 2010 Rest 60sec

Stand tall with your feet shoulder-width apart, holding a barbell with an overhand grip. With a slight bend in your knees, hinge forwards from the hips and lower the bar until you feel a stretch in your hamstrings. Reverse to the start.

3 Underhand lat pull-down

Week 1: Sets 4 Reps 10 Tempo 2011 Rest 60sec

Week 2: Sets 4 Reps 12 Tempo 2011 Rest 60sec

Position yourself at the machine with a narrow underhand grip on the bar. Keeping your chest up and abs braced, pull the bar down, leading with your elbows. Hold the bottom position for a second, then return to the start.

4 Triceps dip

Week 1: Sets 4 Reps 6-10 Tempo 2011 Rest 60sec

Week 2: Sets 4 Reps 8-12 Tempo 2011 Rest 60sec

Grip parallel bars with straight arms and your legs crossed behind you. Keeping your chest up and core braced, lower your body by bending your elbows until they’re at 90°. Press back up to return to the start.

5A Cable biceps curl

Week 1: Sets 4 Reps 12 Tempo 2011 Rest 30sec

Week 2: Sets 4 Reps 15 Tempo 2011 Rest 30sec

Stand tall in front of a cable machine, holding a bar handle attached to the lower pulley with palms facing up. Keeping your chest up and elbows tight to your sides, curl your hands up to shoulder height. Squeeze your biceps at the top, then lower.

5B Cable triceps press-down

Week 1: Sets 4 Reps 12 Tempo 2011 Rest 60sec

Week 2: Sets 4 Reps 15 Tempo 2011 Rest 60sec

Stand tall in front of a cable machine, holding a bar handle attached to the high pulley with palms facing down. Keeping your chest up and elbows tight to your sides, press your hands down to straighten your arms, then slowly return to the start.

Block 2 Friday Workout: Chest And Back

1 Bench press

Week 1: Sets 5 Reps 10 Tempo 2011 Rest 60sec

Week 2: Sets 5 Reps 12 Tempo 2011 Rest 60sec

Lie flat on a bench, holding a bar with a shoulder-width grip. Plant your feet on the floor and tense your muscles. Lower the bar until it touches your chest, then press it back up powerfully.

2 Wide lat pull-down

Week 1: Sets 5 Reps 10 Tempo 2011 Rest 60sec

Week 2: Sets 5 Reps 12 Tempo 2011 Rest 60sec

Position yourself at the machine with a shoulder-width overhand grip on the bar. Keeping your chest up and abs braced, pull the bar down, leading with your elbows. Hold the bottom position for a second, then return to the start.

3 Incline dumbbell flye

Week 1: Sets 4 Reps 10 Tempo 2011 Rest 60sec

Week 2: Sets 4 Reps 12 Tempo 2011 Rest 60sec

Lie back on an incline bench holding a dumbbell in each hand above your chest with a slight bend in your elbows. Lower the weights out to the sides under control, keeping that bend in your elbows, then return to the start position.

4 Seated row

Week 1: Sets 4 Reps 10 Tempo 2011 Rest 60sec

Week 2: Sets 4 Reps 12 Tempo 2011 Rest 60sec

Sit on the machine, holding a double-grip cable attachment in both hands. Keeping your chest up, row your hands in towards your body, leading with your elbows. Pause, then return to the start.

5A Dumbbell pull-over

Week 1: Sets 4 Reps 12 Tempo 2011 Rest 30sec

Week 2: Sets 4 Reps 15 Tempo 2011 Rest 30sec

Lie flat on a bench holding a dumbbell with both hands above your chest with straight arms. Lower the weight under control behind your head, keeping your arms straight, then raise it back to the start position.

5B Press-up

Week 1: Sets 4 Reps 12 Tempo 2010 Rest 60sec

Week 2: Sets 4 Reps 15 Tempo 2010 Rest 60sec

Get on all fours with your legs and arms straight, your hands under your shoulders and your body in a straight line from head to heels. Engage your abs and bend your elbows to lower your chest towards the floor, then press back up powerfully.

Block 2 Saturday Workout: Shoulders And Arms

1 Overhead press

Week 1: Sets 5 Reps 10 Tempo 3011 Rest 60sec

Week 2: Sets 5 Reps 12 Tempo 3011 Rest 60sec

Stand tall, holding a bar across the front of your chest with an overhand grip. Keeping your chest up and core engaged, press the bar directly overhead so your arms are straight. Lower it under control to return to the start.

2 Chin-up

Week 1: Sets 5 Reps 6-10 Tempo 3011 Rest 60sec

Week 2: Sets 5 Reps 8-12 Tempo 3011 Rest 60sec

Hold the bar with an underhand grip and hang with your body straight. Brace your abs and glutes and engage your lats, then pull up until your chin is above your hands. Pause at the top, then lower yourself back to the start under control.

3 EZ-bar upright row

Week 1: Sets 4 Reps 10 Tempo 2011 Rest 60sec

Week 2: Sets 4 Reps 12 Tempo 2011 Rest 60sec

Stand tall, holding an EZ-bar with a shoulder-width overhand grip. Keeping your chest up and core braced, row the bar up to chin height, leading with your elbows. Pause at the top, then lower the bar back to the start under control.

4 Incline dumbbell biceps curl

Week 1: Sets 4 Reps 10 Tempo 2011 Rest 60sec

Week 2: Sets 4 Reps 12 Tempo 2011 Rest 60sec

Sit on an incline bench, holding a dumbbell in each hand with your palms facing forwards and your elbows tight to your sides. Keeping your elbows there, curl the weights up to shoulder height. Squeeze your biceps at the top, then lower the weights.

5A Dumbbell lateral raise

Week 1: Sets 4 Reps 12 Tempo 2011 Rest 30sec

Week 2: Sets 4 Reps 15 Tempo 2011 Rest 30sec

Stand tall, holding a light dumbbell in each hand by your sides with a slight bend in your elbows. Keeping your chest up and core braced, raise the weights out to shoulder height, leading with your elbows, then return slowly to the start.

5B Cable triceps press-down

Week 1: Sets 4 Reps 12 Tempo 2011 Rest 60sec

Week 2: Sets 4 Reps 15 Tempo 2011 Rest 60sec

Stand tall in front of a cable machine, holding a bar handle attached to the high pulley with palms facing down. Keeping your chest up and elbows tight to your sides, press your hands down to straighten your arms, then slowly return to the start.

5 Diet Tips

Accelerate how quickly your body builds mean muscle mass and become more efficient at burning fat by adopting these better-eating habits

1. Break your fast

Eating protein for breakfast is one of the best things you can do when wanting to add muscle and burn fat. Protein allows for a slow and steady rise in blood sugar levels, which keeps you feeling fuller for longer so you aren’t tempted to snack on sweet treats before lunch. It also repairs the damage done to your muscles through training, to rebuild your muscles bigger and stronger after every session. A great brekkie is eggs, salmon and green leaves.

2. Load up on veg

You should be eating protein at every meal (and favouring high-quality lean sources like steak, chicken, turkey and white fish) but making up most of each meal – about half your plate in fact – should be veg. That’s because it’s high in antioxidants and essential vitamins and minerals to keep you fighting fit, and full of fibre to keep you feeling full long after eating. Vegetables are also very low in calories. Eat a wide variety of colours for variety of nutrients.

3. Time your carbs

For the duration of this four-week workout plan for muscle gain you should cut back on your carb intake, especially heavily-processed carbs such as crisps, chips, and white bread and pasta. But you still need carbs to help you recover from training, and it’s important to be fully energised for each session so you can push yourself. Stick to carbs in their natural form, such as new potatoes or wholemeal rice. Eat them around your workouts, then back off for the rest of the day.

4. Drink more water

If you’re dehydrated your body’s going to have a tough time both building new muscle mass and burning fat stores. And dehydration results in poor focus and lack of motivation, which will make it much harder to get to the gym (and train well when you’re there), as well as to make smart nutrition choices. Drink two to three litres a day, but more on training days, to stay hydrated and keep your body looking and feeling in optimal nick.

5. Eat enough protein

It’s easy to get carried away and start gulping down protein shakes several times a day when you’re trying to build muscle, but while you will need an increase in protein, you don’t need to go overboard.

“Strength athletes or those involved in high-volume, high-intensity training will require more protein than the general population at 1.2-2g protein per kilo of bodyweight per day,” says specialist dietitian Susan Short, who is a spokesperson for the British Dietetic Association.

You’ll probably be able to hit those numbers comfortably just by changing your diet slightly, though supplements can also be useful.

Get help deciding on the right supplement for you with our guide to the best protein powder.

Getting and maintaining a six-pack is hard work and we’re about to make it harder. We’ve picked out six common abs moves that aren’t as effective as people think, and then provided you with upgrades or alternatives to try instead. Often this means tweaks that will keep your abdominal muscles under tension for longer, which may come as quite a shock but will help to develop your abs in double-quick time.

Upgrade the plank to plank with toe tap

Why It can be easy to “switch off” when doing planks so your hips drop and your abs muscles disengage – particularly since you do them for time, which can really drag. Adding a foot movement keeps the hips high, the lower abs engaged, and means you can count reps, rather than seconds.

How Get into the plank position, supporting yourself on your forearms with your elbows underneath your shoulders. Engage your abs, then raise your hips so that your body forms a straight line from head to heels. Without letting your hips sag, lift and move one foot out as far as you can to the side. Tap your toe on the floor, then bring it back in and repeat with the other foot.

Upgrade the sit-up to weighted crunch reach

Why Sit-ups are the most popular abs move but probably the least effective, because the muscles aren’t exposed to much tension. But the crunch reach, with added resistance, keeps the upper abs firing to keep your torso stable.

How Lie flat on your back with your knees bent, holding a dumbbell or weight plate in both hands with your arms straight. Use your abs to raise your torso, keeping your arms straight, and lift the weight as high as you can into the air. Pause and hold this top position for one second, then slowly lower your torso back to the start.

Upgrade the lying leg raise to V-sit

Why Lying leg raises do hit the lower abs hard, but not if you have any lower back niggles, while they can be quite uncomfortable to perform well. V-sits keep your lower abs engaged constantly, and work the upper abs too.

How Lie flat with your arms by your sides, legs straight and feet together. Keeping your arms straight, raise your torso and your legs simultaneously so that your fingertips go past your knees towards your shins. Slowly reverse the movement to the start, keeping your core tight and engaged throughout.

Upgrade the reverse crunch to gym ball pike

Why Unless you already have very strong lower abs, reverse crunches will end up as a rocking movement rather than a muscle-engaging one. In this upgrade, though, the abs must fire throughout.

How Get on your hands with your toes elevated on a gym ball and raise your hips so your body forms a straight line. Keeping your abs engaged, raise your hips as high as you can so your body forms an inverted V-shape. Hold this position for a second, then lower your hips to return to the start.

Upgrade the bicycle crunch to weighted Russian twist

Why With bicycles it’s easy for the abs to “switch off” as you jerk up and down and then side to side, but the addition of a weight creates resistance that needs to be managed for the duration of the set. This forces your upper, lower and side abs to be fully activated to keep your torso and feet elevated as you rotate back and forth.

How Sit on the floor holding a dumbbell or weight plate in both hands, with your knees bent and feet together raised off the floor. Holding the weight with straight arms, rotate your torso to one side while moving your knees in the opposite direction. Make sure your head follows the line of your arms. Reverse the move to the start, then rotate your torso and knees in the opposite directions, keeping your abs engaged throughout.

Upgrade the dumbbell side bend to alternating ankle tap

Why Holding a too-heavy dumbbell in one hand then bending to the side isn’t the most effective way to work your obliques (side abs). Ankle taps target these muscles more effectively, and bring the upper and lower abs in to boot.

How Lie flat on your back with straight legs and arms by your side. Crunch your torso up and bend your knees to bring your feet closer. Keeping tension on your abs, move one hand down the outside of that leg to tap your ankle, then reverse the movement and repeat on the other side. Keep reps smooth without letting your torso or feet move towards the floor.

See related 

• The Best Abs Exercises For All Levels Of Gym-Goer
• The Best Abs Workout: Circuits For Upper Abs, Lower Abs, And Obliques And Core
• Six-Pack “Rules” That Are Out Of Date

Abs Tips From The Man Who’s Been There, Done That

Toby Rowland first appeared on the cover of Men’s Fitness in his early 20s and then again aged 38, in 2018. Landing covers more than a decade apart is testament to his training philosophy and lifestyle rules, which he did us all a solid by sharing.

“I’m bigger and leaner than ever because I’ve got smarter about how I train,” Rowland says. “I’ve moved away from simply pounding the weights every session to lifting lighter for longer to avoid injury, and adding high-intensity strongman drills to the end of my weights workouts so I crank up that calorie burn to keep me lean. But more than that, it gives me a real buzz to train like this, and I’m more in love with training than I’ve ever been.”

Reduce the weight

“As I’ve got older I focus more on using lighter weights but I do more reps per set so I still get the ideal stimulus to build muscle,” says Rowland. “Lifting as heavy as you can is fine when you’re young, but over the years there’s wear and tear on the muscles and connective tissues, and it pays to lift smarter to limit your risk of injury.”

Pick pairs of moves

“I love doing supersets and working out which two exercises to do back to back. Sometimes I go for antagonistic supersets, so a chest move and a back move, or it can be a complementary superset, such as bench press then press-ups. Lifting this way is very efficient and forces you to focus on tempo and rest periods to stay in the training zone and keep every workout effective.”

Get more intense

“One of the big changes to my training is adding high-intensity strongman-style interval training drills to the end of my sessions. Doing sled pushes or farmer’s walks gets my heart rate really high and these ‘finishers’ are highly effective for getting leaner and fitter. I also get a huge endorphin buzz from them, which makes training much more fun.”

Don’t fixate on the abs

“I rarely do any direct abs work because my core is always engaged during the other lifts I do. If your abs are braced when squatting or pressing they’re going to get worked hard anyway.”

Have life balance

“I like a glass of wine but it’s about priorities: you can’t drink beer every night and still have a strong, lean body. Consistency is key, and if you train smart and eat well most of the time you’ll get and stay in great shape.”

Photography: Glen Burrows; Model: William Goodge@WModels

Summer is almost here. So if you need a highly effective training plan to blitz yourself into beach body shape, you’re in the right place.

This four-week plan has been designed to deliver the maximum bang for your back. To this end it’s split into two fortnight-long “blocks”: the first block will lay the foundations of bigger, stronger muscles and start the process of stripping away fat, while the second is an all-out assault on the iron to force your body to add lean hard muscle mass while burning the remainder of your body fat stores for fuel. In short, it will dramatically change how you look – and feel – without your shirt on.

Simply read the instructions below, then get started on the plan. It’s easy to follow, but it will require dedication and focus from you to get the best results possible. Give it everything you’ve got and see how much you can change your body for the better in just one month.

The Training Plan Explained

The plan contains two blocks. The first has four sessions a week: chest and arms; legs and delts; back and arms; and chest and delts. It means you’re training your major upper-body muscles twice a week, a high-frequency approach that will change your body fast.

The workouts for the first fortnight of the plan begin below. In this first two-week block each workout has six moves: the first two are performed as straight sets, then the third and fourth move are done as a superset, as are the fifth and sixth moves. Follow the order exactly. 

This high-intensity approach means you’ll build muscle and burn fat. Do the exercises in order, sticking to the sets, reps, tempo and rest periods detailed.

The tempo code refers to the number of seconds taken to complete each part of the exercise. Taking the bench press as an example, the first digit refers to how long you take to lower the weight, the second digit how long to pause at the bottom of the lift, the third how long taken to lift the weight, and finally the fourth digit refers to how long you pause at the top of the movement.

In week two the workouts are the same, except that some key variables have been tweaked to keep your body comp gains coming. Jump to week two of block one.

In the final fortnight of the plan the sessions have been changed to shock your body into growing as much muscle mass as possible while stripping away the maximum amount of fat. There are four sessions: chest and triceps; legs and abs; back and biceps; and chest and delts. Jump to block two, week one.

In this second block all the moves are done as straight sets so you can focus on lifting as heavy as you can while maintaining good form and hitting the target rep count. For the final week, the key variables have again been tweaked so that you finish as big and lean as possible. Jump to block two, week two.

Lifestyle Tips

Help your body add maximum muscle while torching as much belly fat as possible by adopting these four better-body habits.

Drink more

Water, that is. Staying hydrated has repeatedly been shown to improve physical and mental well-being and performance. Research has found people who drank more water felt less fatigued, had better focus and experienced improved mood – all factors that promote a sense of well-being. Aim for at least two litres a day, and carry a water bottle around with you so it’s easy to keep drinking all day long.

Focusing on what’s happening in the moment can lower your stress levels and improve motivation. If you’re new to mindfulness, start with being more mindful at mealtimes. All this means is having meals away from the TV, your phone and other distractions, so that you focus on the act of eating and how it makes you feel. It will make you more conscious about what you’re putting in your body and prevent over-eating.

Eating more veg is the single most important habit to adopt for greater health. Veg is packed with vitamins, minerals, fibre and other compounds such as phytochemicals that have numerous health-boosting qualities. Eat about two fist-sized portion of veggies with every meal, alongside a palm-sized portion of high-quality protein, and you’ll transform your body faster than you thought possible.

Sleep deeper

Good-quality sleep is essential to building muscle and getting lean, so put your phone and laptop to sleep at least 45 minutes before you want to go to bed to improve your chances of falling asleep and staying asleep. These screens emit blue light, which is the same wavelength as dawn light, and so is interpreted by your brain as a sign that it’s time to wake up and get active. Turn all your screens off, then turn in.

How To Warm Up For These Workouts

If you’re looking to make significant changes to your body in a short space of time, you need to get the most out of every workout, and that means being ready to go hard from the off. If you skip the warm-up that simply won’t be the case, and you’ll waste your first couple of sets getting up to speed, or risk injury by going all-out from a standing start.

Taking just a few minutes to warm up before each workout will ensure you’re firing on all cylinders – but it has to be the right kind of warm-up. By that we mean it should be specific to the workout you’re about to do and the muscles you’re about to use.

Begin with dynamic stretching (save the static stuff for afterwards) using this short warm-up routine to prime all the key joints and muscles you’ll need to lift weights. Then go into a round or two of the exercises you’re about to do in the workout proper, but using little or no weight. This is a great way to prep your body to perform those lifts with a testing weight – one that makes the final reps of each set a challenge.

Block 1 Week 1

Monday Workout: Chest And Arms

1 Bench press

Sets 3 Reps 12 Tempo 2010 Rest 60sec

Lie flat on a bench, holding a bar with a shoulder-width grip. Plant your feet on the floor and tense your muscles. Lower the bar until it touches your chest, then press it back up powerfully.

2 Cable cross-over

Sets 3 Reps 12 Tempo 2011 Rest 60sec

Stand tall in the middle of a cable machine, holding a D-handle in each hand attached to the high pulley. Keeping your chest up and core braced, bring your hands down in a smooth arc to meet in front of your body. Hold for a second, then return to the start.

3A Incline dumbbell shoulder press

Sets 3 Reps 12 Tempo 2010 Rest 30sec

Lie flat on an incline bench, holding a dumbbell in each hand at chest height. Plant your feet on the floor and get your body tight. Press the weights straight up so your arms are straight, then lower them under control.

3B Incline biceps curl

Sets 3 Reps 12 Tempo 2011 Rest 60sec

Sit on an incline bench, holding a dumbbell in each hand with your palms facing forwards and your elbows tight to your sides. Keeping your elbows there, curl the weights up to shoulder height. Squeeze your biceps at the top, then lower the weights.

4A Cable biceps curl

Sets 3 Reps 15 Tempo 2011 Rest 30sec

Stand tall in front of a cable machine, holding a bar handle attached to the lower pulley with palms facing up. Keeping your chest up and elbows tight to your sides, curl your hands up to shoulder height. Squeeze your biceps at the top, then lower.

4B Cable triceps press-down

Sets 3 Reps 15 Tempo 4010 Rest 60sec

Stand tall in front of a cable machine, holding a bar handle attached to the high pulley with palms facing down. Keeping your chest up and elbows tight to your sides, press your hands down to straighten your arms, then slowly return to the start.

See related 

• How To Warm Up At The Gym
• The Ultimate Body Transformation Plan
• A Four-Week Gym Workout Routine To Get Big And Lean

Wednesday Workout: Legs And Delts

1 Back squat

Sets 3 Reps 12 Tempo 2010 Rest 60sec

Stand tall, holding a barbell across the back of your shoulders. Keeping your chest up and your whole body tense, bend your knees to squat down as low as you can but don’t let your knees roll inwards. Push through your heels to stand back up.

2 Overhead press

Sets 3 Reps 12 Tempo 2010 Rest 60sec

Stand tall, holding a barbell across the front of your chest with an overhand grip. Keeping your chest up and core engaged, press the bar directly overhead so your arms are straight. Lower it under control to return to the start.

3A Leg extension

Sets 3 Reps 12 Tempo 2011 Rest 30sec

Position yourself correctly on the machine with the padded bar against the bottom of your shins. Keeping your upper body tense, raise your feet to straighten your legs. Pause at the top with your quads engaged, then lower back to the start.

3B Hamstring curl

Sets 3 Reps 12 Tempo 2010 Rest 60sec

Position yourself correctly on the machine with the padded bar against the back of your lower legs. Keeping your upper body tense, push your feet down to bend your legs. Pause at the top with your hamstrings engaged, then lower back to the start.

4A Seated dumbbell overhead press

Sets 3 Reps 15 Tempo 2010 Rest 30sec

Sit on an upright bench, holding a dumbbell in each hand at shoulder height. Keeping your chest up and core braced, press the weights directly overhead so your arms are straight. Slowly lower back to the start.

4B Seated dumbbell lateral raise

Sets 3 Reps 15 Tempo 2011 Rest 60sec

Sit on an upright bench, holding a light dumbbell in each hand by your sides with a slight bend in your elbows. Keeping your chest up and core braced, raise the weights out to shoulder height, leading with your elbows. Return slowly to the start.

Friday Workout: Back And Arms

1 Bent-over row

Sets 3 Reps 12 Tempo 2011 Rest 60sec

Hold a barbell with a shoulder-width grip, bending your knees slightly. Bend at the hips until you’re at roughly 45° to the floor. Pull the bar up to touch your sternum, then lower under control. If you’re moving your upper body to shift the bar, the weight’s too heavy.

2 Lat pull-down

Sets 3 Reps 12 Tempo 2011 Rest 60sec

Position yourself at the machine with a shoulder-width overhand grip on the bar. Keeping your chest up and abs braced, pull the bar down, leading with your elbows. Hold the bottom position for a second, then return to the start.

3A Seated cable row

Sets 3 Reps 12 Tempo 2011 Rest 30sec

Sit on the machine, holding a double-grip cable attachment in both hands. Keeping your chest up, row your hands in towards your body, leading with your elbows. Pause at the top position, then return to the start.

3B Underhand lat pull-down

Sets 3 Reps 12 Tempo 2011 Rest 60sec

Position yourself at the machine with a narrow underhand grip on the bar. Keeping your chest up and abs braced, pull the bar down, leading with your elbows. Hold the bottom position for a second, then return to the start.

4A Cable straight-arm pull-down

Sets 3 Reps 15 Tempo 2011 Rest 30sec

Stand tall, facing the cable machine and holding a straight bar handle with both hands. Keeping your arms straight, pull the bar down towards your thighs in a smooth arc. Pause at the bottom, then reverse the movement back to the start.

4B Cable triceps press-down

Sets 3 Reps 15 Tempo 2011 Rest 60sec

Stand tall, facing the cable machine and holding a straight bar handle with palms facing down. Keeping your chest up and elbows tight to your sides, press your hands down to straighten your arms, then slowly return to the start.

Saturday Workout: Chest And Delts

1 Incline bench press

Sets 3 Reps 12 Tempo 2010 Rest 60sec

Lie flat on an incline bench, holding a barbell with a shoulder-width grip. Plant your feet on the floor and tense your muscles. Lower the bar until it touches your chest, then press it back up powerfully.

2 Incline dumbbell flye

Sets 3 Reps 12 Tempo 2010 Rest 60sec

Lie on an incline bench, holding two dumbbells directly over your chest with straight arms. Bend your elbows slightly, then lower your hands out to the sides until you feel a stretch across your chest. Squeeze your pecs to return to the start.

3A EZ-Bar upright row

Sets 3 Reps 12 Tempo 2011 Rest 30sec

Stand tall, holding an EZ-bar with a shoulder-width overhand grip. Keeping your chest up and core braced, row the bar up to chin height, leading with your elbows. Pause at the top, then lower the bar back to the start under control.

3B Dumbbell lateral raise

Sets 3 Reps 12 Tempo 2011 Rest 60sec

Stand tall, holding a light dumbbell in each hand by your sides with a slight bend in your elbows. Keeping your chest up and core braced, raise the weights out to shoulder height, leading with your elbows, then return slowly to the start.

4A Dumbbell pull-over

Sets 3 Reps 15 Tempo 2011 Rest 30sec

Lie flat on a bench, holding a dumbbell with both hands above your chest with straight arms. Lower the weight behind your head under control, keeping your arms straight, then raise it back to the start position.

4B Press-up

Sets 3 Reps 14 Tempo 2010 Rest 60sec

Get on all fours with your legs and arms straight, your hands under your shoulders and your body in a straight line from head to heels. Engage your abs and bend your elbows to lower your chest towards the floor, then press back up powerfully.

Block 1: Week 2

With week 1 in the bag you should be feeling and looking good. You’ll have already noticed your T-shirt sleeves feeling a little bit tighter, and maybe even moved up a notch on your belt. But now’s not the time to kick back and celebrate – it’s the time to push on harder to accelerate your results.

In this second week of the plan you’ll do the same workouts in the same order as in the first week. All the moves of each workout are the same too. This isn’t us being lazy: because you are now familiar with this routine, you can attack each session harder to create the right stimulus for your body to maximise the amount of muscle it can build and fat it can burn.

Besides, there’s one big difference in this week to make the workouts harder (and hence more effective). There’s an additional set for the first four moves of each session – so you’ll do four sets of moves 1, 2, 3A and 3B. Stay focused and keep the faith – this is a big week and you need to get after it from the first rep of every set.

Monday Workout: Chest And Arms

Wednesday Workout: Legs And Delts

Friday Workout: Back And Arms

Saturday Workout: Chest And Delts

Block 2: Week 1

Monday Workout: Chest And Triceps

1 Incline bench press

Sets 4 Reps 8 Tempo 3010 Rest 60sec

Lie flat on an incline bench, holding a bar with a shoulder-width grip. Plant your feet on the floor and tense your muscles. Lower the bar until it touches your chest, then press it back up powerfully.

2 Triceps dip

Sets 4 Reps 8 Tempo 3010 Rest 60sec

Grip parallel bars with straight arms and your legs crossed behind you. Keeping your chest up and core braced, lower your body by bending your elbows until they’re at 90°. Press back up to return to the start.

3 Dumbbell bench press

Sets 4 Reps 10 Tempo 3010 Rest 60sec

Lie flat on a flat bench, holding a dumbbell in each hand at chest height. Plant your feet on the floor and tense your muscles. Press the weights straight up so your arms are straight, then lower them under control.

4 Cable cross-over

Sets 4 Reps 10 Tempo 3011 Rest 60sec

Stand tall in the middle of a cable machine, holding a D-handle in each hand attached to the high pulley. Keeping your chest up and core braced, bring your hands down in a smooth arc to meet in front of your body. Hold for a second, then return to the start.

5 One-arm cable press

Sets 4 Reps 12 each side Tempo 3010 Rest 60sec

Stand tall with your back to a cable machine, holding a D-handle in one hand. Keeping your chest up and core braced, press your hand forwards until your arm is straight. Reverse the move to the start and repeat for all the reps, then switch arms.

6 Cable triceps press-down

Sets 4 Reps 12 Tempo 3011 Rest 60sec

Stand tall, facing the cable machine and holding a straight bar handle with palms facing down. Keeping your chest up and elbows tight to your sides, press your hands down to straighten your arms, then slowly return to the start.

Wednesday Workout: Legs And Abs

1 Back squat

Sets 4 Reps 8 Tempo 3010 Rest 60sec

Stand tall, holding a barbell across the back of your shoulders. Keeping your chest up and your whole body tense, bend your knees to squat down as low as you can but don’t let your knees roll inwards. Push through your heels to stand back up.

2 Romanian deadlift

Sets 4 Reps 8 Tempo 3010 Rest 60sec

Stand tall with your feet shoulder-width apart, holding a barbell with an overhand grip. With a slight bend in your knees, hinge forwards from the hips and lower the bar until you feel a stretch in your hamstrings. Reverse the move to the start.

3 Leg extension

Sets 4 Reps 10 Tempo 3011 Rest 60sec

Position yourself correctly on the machine with the padded bar against the bottom of your shins. Keeping your upper body tense, raise your feet to straighten your legs. Pause at the top with your quads engaged, then lower back to the start.

4 Hamstring curl

Sets 4 Reps 10 Tempo 3011 Rest 60sec

Position yourself correctly on the machine with the padded bar against the back of your lower legs. Keeping your upper body tense, push your feet down to bend your legs. Pause at the top with your hamstrings engaged, then lower back to the start.

5 Hanging knee raise

Sets 4 Reps 12 Tempo 3011 Rest 60sec

Hang from a bar with your legs straight and abs braced. Use your lower abs to draw your knees up towards your torso, then lower your feet until your legs are straight. Keep tension on your core throughout.

6 Crunch

Sets 4 Reps 12 Tempo 3011 Rest 60sec

Lie flat on your back with your knees bent and feet flat on the floor, and cross your arms over your chest (or touch your fingers to your temples). Engage your abs, then raise your torso off the floor without tensing your neck. Lower back to the start.

Friday Workout: Back And Biceps

1 Hammer-grip chin-up

Sets 4 Reps 8 Tempo 3011 Rest 60sec

Grip the handles with palms facing and hang with your body straight. Brace your abs and glutes and engage your lats, then pull up until your chin is above your hands. Pause at the top, then lower yourself back to the start under control.

2 Wide-grip lat pull-down

Sets 4 Reps 10 Tempo 3011 Rest 60sec

Position yourself at the machine, holding the bar with hands as wide apart as possible. Keeping your chest up and abs braced, pull the bar down, leading with your elbows. Hold the bottom position for a second, then return to the start.

3 Prone dumbbell row

Sets 4 Reps 10 Tempo 3011 Rest 60sec

Lie chest-down on an incline bench, holding a dumbbell in each hand. Keeping your chest against the bench, row the weights up, leading with your elbows. Hold the top position for a second, then lower the weights back to the start .

4 Prone dumbbell flye

Sets 4 Reps 10 Tempo 3011 Rest 60sec

Lie chest-down on an incline bench holding a light dumbbell in each hand. Keeping your chest against the bench, raise the weights out to the sides, leading with your elbows. Hold the top position for a second, then lower the weights back to the start.

5 Seated cable row

Sets 4 Reps 12 Tempo 3011 Rest 60sec

Sit on the machine, holding a double-grip cable attachment in both hands. Keeping your chest up, row your hands in towards your body, leading with your elbows. Pause at the top position, then return to the start.

6 Incline biceps curl

Sets 4 Reps 12 Tempo 3010 Rest 60sec

Sit on an incline bench, holding a dumbbell in each hand with your palms facing forwards and your elbows tight to your sides. Keeping your elbows there, curl the weights up to shoulder height. Squeeze your biceps at the top, then lower the weights.

Saturday Workout: Delts And Abs

1 Seated dumbbell overhead press

Sets 4 Reps 8 Tempo 3011 Rest 60sec

Sit on an upright bench, holding a dumbbell in each hand at shoulder height. Keeping your chest up and core braced, press the weights directly overhead so your arms are straight. Slowly lower back to the start.

2 Seated dumbbell lateral raise

Sets 4 Reps 8 Tempo 3011 Rest 60sec

Sit on an upright bench, holding a light dumbbell in each hand by your sides with a slight bend in your elbows. Keeping your chest up and core braced, raise the weights out to shoulder height, leading with your elbows. Return slowly to the start.

3 EZ-bar upright row

Sets 4 Reps 10 Tempo 3011 Rest 60sec

Stand tall, holding an EZ-bar with a shoulder-width overhand grip. Keeping your chest up and core braced, row the bar up to chin height, leading with your elbows. Pause at the top, then lower the bar back to the start under control.

4 Weighted bench crunch

Sets 4 Reps 10 Tempo 3011 Rest 60sec

Lie flat on a bench with your knees bent and feet flat on the floor, holding a dumbbell in both hands above your chest. Engage your abs, then raise your torso off the bench without tensing your neck. Lower back to the start.

5 Hanging knee raise

Sets 4 Reps 12 Tempo 3011 Rest 60sec

Hang from a bar with your legs straight and abs braced. Use your lower abs to draw your knees up towards your torso, then lower your feet until your legs are straight. Keep tension on your core throughout.

6 Plank

Sets 4 Time 45sec Tempo N/A Rest 60sec

Get into position, supporting yourself on your forearms with your elbows underneath your shoulders. Engage your abs, then raise your hips so that your body forms a straight line from head to heels. Hold this position and don’t let your hips sag.

Block 2: Week 2

As we explained at the start of this workout plan, everything changed after the first fortnight – the second block contains sessions that hit different body groups in a different order using different moves. That’s because you need to shake things up regularly to keep your body from settling into its comfort zone so you can add significant amounts of lean muscle mass and create the right conditions for burning belly fat so those abs are revealed.

And as with the second week of block 1, there’s some key changes in the second week of block 2 too: namely that you’ll do extra reps for every set of every move. In some instances you will be able to lift the same weight as in the first week, and work your muscles even harder, but for some moves you may need to reduce the weight to hit the target rep count. Prioritise hitting the reps and tempo target over lifting as heavy as possible because that’s what gets the best results.

Monday Workout: Chest And Triceps

Wednesday Workout: Legs And Abs

Friday Workout: Back And Biceps

Saturday Workout: Delts And Abs

If carving out a six-pack was easy, everyone would have one, so we’re not going to try to kid you into believing that there are any shortcuts to a chiselled midsection. It’s also true to say that six-packs can’t be made in the gym alone – you need to back up your exercise with a smart approach in the kitchen if you want to get lean enough to reveal your stomach muscles.

However, doing the right kind of exercises is undoubtedly an essential part of building a stronger, more defined core and this six-pack home workout is full of the best abs exercises. By that we mean moves that push you out of your comfort zone and attack the abs from all angles, so you don’t end up with a two- or a four-pack instead of the full half-dozen.

Like all the best home workouts you don’t need a huge amount of equipment, but you do need a set of dumbbells for some of the moves. If this is the prompt you need to invest in a pair, the best dumbbell type, in our opinion, are hexagonal dumbbells that provide a stable base for the weighted T-raise exercise in this circuit.

How To Do This Six-Pack Home Workout

This session is made up of six moves, which you’ll do as a circuit in order from 1 to 6, sticking to the reps and rest details described. After completing all the reps of move 6, rest for three minutes, then do the circuit again. Do four circuits in total. To work your abs harder for a more effective session, engage your entire core before the first rep of each set so that the muscles are fully firing from the beginning to the end of each circuit.

Six-Pack Home Workout

1 V-sit

Targets core

Reps 10 Rest 10sec

Lie with your fingers by your temples and feet off the floor. Draw your knees in towards your chest as you crunch your torso up so your elbows go past your knees. Lower your feet and upper back towards the floor, but don’t let them touch it before you start the next rep.

2 Straight-leg raise

Targets Lower abs

Reps 10 Rest 10sec

Lie on your back with your hands by your head or your sides. Keeping your feet together, raise them as high as you can, while keeping your legs straight. Maintain the tension on your lower abs as you slowly return to the start position.

3 Weighted crunch reach

Targets Upper abs

Reps 10 Rest 10sec

Lie flat on your back with your knees bent, holding a dumbbell above your chest in both hands with arms straight. Crunch upwards, pausing at the top of the movement, then lower back to the start.

4 Weighted seated Russian twist

Targets Side abs

Reps 10 Rest 10sec

Sit on the floor with your knees bent and feet raised, holding a dumbbell in front of you. Twist to one side, then to the other, then return to the middle. That’s one rep. Aim to keep your feet off the floor throughout.

5 Weighted T-raise

Targets core

Reps 10 each side Rest 10sec

Start in a press-up position with a dumbbell in each hand. Keeping your core tight, lift one weight and rotate your torso to point it straight up. Your head should follow the weight. Reverse the move to the start. Alternate your lifting arm with each rep.

6 Mountain climber

Targets core

Reps 25 Rest 3min

Start in a press-up position. Without letting your hips sag, draw one knee up and bring it across your body towards your opposite elbow. Return to the start, then repeat with your other leg. That’s one rep. Keep reps fast but controlled.

More Abs Workouts

If you’re looking to sculpt a six-pack then having a variety of abs workouts in your armoury is helpful to keep your training interesting. Here are a few more options to try.

Circuits For Upper Abs, Lower Abs And Obliques

This trio are, to our minds, the best abs workouts going because together these circuits work the abs from different angles to focus on the different parts of your core in turn, so you can be sure no muscles get left behind. While there are no weights involved in the workouts, you will need a pull-up bar to do the hanging moves involved, but our round-up of the best pull-up bars can help you find the right one for your set-up.

Home Abs Workout

The only equipment needed for this workout is a dumbbell, and it doesn’t have to be a heavy one because in this home abs workout you’ll be doing a high number of reps of each move to maximise your muscles’ time under tension.

There are a few things that will have a significant impact on determining whether or not you hit your training goals, and the biggest one is turning up to the gym in the first place. If you’re not there, you’re not exactly going to get the results you’re looking for, are you? There are things you can do to ensure that you don’t skip sessions, and one is to make them enjoyable – and one of the easiest ways to do that is to incorporate throws into your workouts. They’re one of the few opportunities you get to go all-out, which makes them satisfying on a primal level. Even better, this explosive style of training has plenty of physical benefits too.

“Power movements are, for me, the ultimate pre-workout cocktail,” says Jack Lovett, owner of Spartan Performance gym. “They excite your central nervous system, which is like your mind sending a signal to your muscles, and we want that message to get there as quickly and as efficiently as possible.”

They’re also a great way of helping you to maximise the potential of your session. “Research has shown that the right power drills can also improve your strength training performance within a session,” says Lovett. “For example, in some studies, when subjects did box jumps before squats their squat strength increased compared with those who didn’t do the jumps.” The benefits are clear: they get you fired up, they get you moving more athletically and they give your strength training a boost. Here are some key moves, with Lovett’s expert coaching advice, to unleash next time you train.

If you have access to a slam ball, we’d recommend using them rather than medicine balls for throwing moves. Slam balls tend to be more durable and they also tend to bounce less than some medicine balls, which can make it easier to manage when you’re trying to catch or gather them between reps.

Ball Slam

"I’d generally use this before a training session that focused on hip-hinge movements, such as a deadlift workout,” says Lovett. “You want to slam the ball as hard as possible, as if you're trying to throw the ball through the floor. One reason I like to use this move is because it has a novel quality – I’m not there to entertain my clients but the biggest factor in whether or not a programme works is adherence so if we can make the session more fun, that’s great. And considering that it’s an all-out explosive exercise, there’s not very much that can go wrong. Having said that, I did know someone who broke their nose when doing slams because the ball bounced back up and hit them in the face, so I get clients use a slam ball – a soft ball – rather than a med ball when we do this move.”

How to do it

Hold a med ball or slam ball in both hands by your stomach. Powerfully raise your hands overhead with straight arms so that you go into triple extension, which means you simultaneously extend at the hips, knees and ankles. From there, slam the ball into the floor as forcefully as you can by bringing your arms down in front of you and hinging at the hips. Catch the ball on the bounce, reset and repeat.

When to do it

“I’d use this move after you’ve warmed up as a primer for the main lift of the session and as a central nervous system activator, but it doesn’t have to be restricted to that part of the workout. You could also put it at the end of a workout with your core work. I might also superset it with kettlebell swings to create a short and intense metabolic conditioning circuit.”

How to use it

“I don’t like to use too many reps because the movement quality will drop and you lose the effectiveness of the exercise. If it’s early in the workout I’ll get the client to do three to five sets of three to five reps with full rest between sets because it’s not about testing their fitness or ability to recover – it’s about generating force. If you’re training for power, the total amount of volume in a single session would ideally be about 20 reps. If it’s later in the workout I might get them to do three sets of ten. The power will drop somewhat, but it’s still a valid exercise that will get the heart rate up.”

Wall Ball

"This is a brilliant metabolic conditioning move and it is one of my absolute favourites – as long as it is used for the purpose it is designed for, which is developing the thruster movement pattern where you go from a squat to a throw," says Lovett. "It's popular in CrossFit but unlike some other CrossFit moves, which can be high-risk, this is relatively safe to do, even for higher reps. I wouldn’t give this exercise to a complete beginner or to teach someone how to squat, but if they can already squat well – particularly if they can do a good goblet squat – then it’s an excellent way of getting a full-body training effect. You don’t need to be able to squat double bodyweight before you use it. You just need a solid foundation. I also like the fact that you aim for a point on the wall because that adds a skill and co-ordination element."

How to do it

Stand facing a wall, ideally with a target marked on it higher than your head. Hold the ball in both hands and squat down, then explode up to throw the ball at the target. Gather the ball, reset and repeat.

How to use it

“I’d put it in as an assistance exercise or as a metabolic conditioning exercise at the end of a session,” says Lovett.

See related

• The Best Medicine Ball Exercises For All Levels Of Gym-Goer
• When To Use Medicine Ball Exercises
• Six Ways To Train With A Medicine Ball
• The Best Medicine Balls Of 2021

Overhead Scoop Throw

“This is my personal favourite for developing explosive power – even more so than the Olympic lifts,” says Lovett. “The reason is that it involves uninhibited triple extension. You see, when you do an Olympic lift you have to catch the bar, which involves controlling the deceleration to complete the move. With this throw, you don’t have to control the deceleration. It’s also incredibly easy to teach and learn – I could teach 20 people to do this move in one session. The only catch is that you need a lot of space. It’s also a bit more awkward to set up and carry out than the slam and it is slightly more complex so needs to be used a bit more judiciously. I reserve this exercise for people who want to increase their rate of force development and become more explosive. It works because you can quantify how well you’re doing by seeing how far the ball has been thrown. That also makes it a good one to do with a group of competitive people because you can try to beat each other. It’s a move that I find everyone enjoys doing, and it tends to have a positive impact on the application and attitude within a session.”

How to do it

Start with the ball in both hands. Hinge at the hips to lower your torso towards the floor, then explode upwards and throw the ball up and behind you. Aim to finish in triple extension, with your hips, knees and ankles extended.

The movement is similar to the Russian kettlebell swing in that you use a hip hinge movement to get into position. When you release the ball, you want it to go as high and as far back as possible.

How to use it

“As with the slam, I’d suggest three to five sets of three to five reps with complete rest for power development. It is very taxing on the body so I prefer to use lower sets and reps. You don’t need to go heavy on this move – I rarely go above 3kg.”

Half-Kneeling Rotation Wall Throw

“There are a number of different rotational throws you can do but one I particularly like is the half-kneeling rotational wall throw,” says Lovett. “I mainly use this as a component of core training, and I find it works really well for people who want to develop a more athletic kind of fitness. It requires a degree of co-ordination and discipline – a lot of people let their arms and shoulders take over, rather than letting torso strength power the movement. It’s also not something I’d do straight away. I’d start with planks, then move on to an exercise such as a Pallof press [a cable pressing move done side-on to a machine to add an element of anti-rotation] and then I’d go on to this type of throw. There’s a high value in static holds but when you’re training your core, there’s an attraction to using rotational, dynamic movements. I find that makes things more engaging.”

How to do it

Stand side-on to a wall, then lower into position so you’re on one knee with both knees bent at 90°. The foot that’s closest to the wall should be flat on the floor and you should be on the toes of your other foot. Hold the medicine ball with straight arms outside the hip that’s furthest away from the wall. With your torso facing forwards, chop up and across your body and throw the ball so it hits the wall at shoulder height. Catch it and repeat the move until you have completed the set. Do an equal number of reps each side.

When to do it

“I wouldn’t use it at the beginning of a workout because it’s not meant to stimulate the central nervous system,” says Lovett. “It’s a core-specific exercise so it’s better to deploy it towards the end of a session.”

How to use it

“Again, this is similar to the slam so I use three to five sets of three to five reps,” says Lovett. “It’s all about quality, not quantity. You should use maximum effort but have the discipline to maintain the correct body position.”

When you’re short of training time but still want to have a tough session, following a superset strategy really is a super tactic. Quite simply, a superset is when you do a set of two different exercises back to back with little or no rest between them - you only rest after the final rep of the second exercise has been completed. Supersets are a very popular tactic to dramatically increase the amount of lifting work you can do in a limited amount of time, and by cleverly pairing exercises that work different muscles or muscle groups you can do a highly challenging full-body workout that will build muscle and burn fat in less than half an hour. That’s exactly what this six-move, three-superset barbell session does: simply do the moves, sets and reps in the order shown, sticking to the rest periods, and shock your body into changing for the better.

How to do the workout

The six exercises in this session are split into three supersets. Do all the reps of move 1A, then all the reps of 1B. Rest and repeat for a total of three supersets, then repeat this pattern with moves 2A and 2B, and 3A and 3B.

1A Back squat

Reps 10 Rest 0sec

Stand tall with feet hip-width apart, holding a barbell across the back of your shoulders with your chest up and abs engaged. Bend your hips and knees to squat down so your thighs are at least parallel to the floor, then stand back up.

1B Good morning

Reps 10 Rest 60sec

Start in the same position as in the back squat, with the bar across the back of your shoulders and your elbows pointing down. With a slight bend in your knees, hinge forwards from the hips until you feel a stretch in your hams, then return to the start.

2A Reverse lunge

Reps 5 each side Rest 0sec

Stand tall with feet hip-width apart, holding the barbell across the back of your shoulders with your chest up and abs engaged. Take a step backwards and lower into a lunge so both knees are bent at 90°. Stand back up and repeat with your other leg.

2B Bent-over row

Reps 10 Rest 60sec

Holding the bar with a wider than shoulder-width overhand grip, lean forwards, hinging at the hips while keeping your chest up. Leading with your elbows, row the bar up towards your torso. Pause for a second, then lower it back to the start.

See related 

• Superset Workouts: Twice The Gains In Half The Time
• 5 Barbell Workouts To Burn Fat Fast
• Add Strength And Size With This Full-Body Workout Plan From Shaun Stafford

3A Front squat

Reps 10 Rest 0sec

Stand tall with feet hip-width apart, holding the barbell across the front of your shoulders with your chest up and abs engaged. Bend your hips and knees to squat down so your thighs are at least parallel to the floor, then stand back up.

3B Overhead press

“Going to the gym with no plan, either in your head or on paper, will ensure that you spend the first 20 minutes wandering around thinking about what to do,” says Turner. “By planning ahead you can ensure that your sessions are doing what they’re meant to and you get them done in a respectable amount of time. You can even work out how long each set will take and have your rest times planned out too. If you are doing ten squats with a three-second eccentric and one-second concentric it should take you 40 seconds a set. Add a 60-second rest period, and a set takes 1min 40sec. So if you’re doing five sets you should be done in 8min 20sec.”

The most effective exercises to turn to are compound lifts. Squatting and deadlifting as heavy as you safely can will tax the body much more: you’ll hit more than one muscle group, give your core a big workout, and burn more energy – the overall benefits of the bigger lifts far outweigh those of isolation exercises.

You can even turn your rest periods into productive time. “Instead of mucking around with your phone during your rest, work on mobility instead,” says Turner. “Rest periods are a great chance to do extra mobility work on your problem areas. If your hips are tight then spend your rest stretching to open them up before going back to your workout. This means you don’t have to spend ages at the beginning and end of your sessions mobilising and warming up, and you’ll get more recovery in throughout your training week.”

Unless you’re purely focusing on bodybuilding-style training, doing sessions that focus on one or two body parts isn’t the fastest way to progress. That style of training requires you to train about five or six times a week, which you may not have time for. “To get the most out of your sessions, opt for full-body workouts,” says Turner. “Use big compound lifts such as squats and deadlifts as your main lift, then add in accessory exercises after that and HIIT finishers. For example, a session could look something like the one outlined here.”

1A Back squat

With a barbell on your back and your weight on your heels, simultaneously bend at the hips and the knees until your thighs are parallel with the floor.

1B Plank

Start either at the top of a press-up or resting on your elbows, with your body in a straight line from head to heels. Contract your abs and hold that position.

2A Reverse lunge

With a bar on your back, take a big step backwards and simultaneously bend both knees until they are at 90°. Push back off your back foot and swap legs each rep.

2B Dumbbell bench press

2C Romanian deadlift

Stand tall, holding a barbell. Hinge at the hips to send the bar down the front of your legs until you feel a strong stretch in your hamstrings, then return to the start.

2D Chin-up

Take an underhand grip (palms facing you) and hang from a bar with straight arms. Pull yourself up until your chin is over the bar, then lower slowly under control.

See related 

• Full-Body HIIT Workout For Your Lunch Break
• A Full-Body Workout Routine To Get Lean In Less Time
• Add Strength And Size With This Full-Body Workout Plan From Shaun Stafford

3 HIIT

Spend ten minutes doing some high-intensity interval training (HIIT) work such as bodyweight moves or cardio on rowing machine, bike or treadmill.

4 Abs

Finish your session with some direct abs exercises. Moves that work your entire abs and core, such as barbell roll-outs, will give you the biggest bang for your buck.

Want to make a big change to the way you look with your shirt off? Then you need to make a big effort in the gym – but there’s no point throwing weights around if you’re not training smart. That’s where this four-week training block comes in. It’ll transform your torso in double-quick time by hitting your major upper muscle groups multiple times each week to shock your body into rebuilding the damaged muscle fibres bigger and stronger. The result? In just 28 days, you will have packed on serious size across your upper body – and will be stronger and leaner to boot.

How the plan works

In each of the four weeks of this 28-day plan, you will train your major upper-body muscles twice to stimulate a response that will build them back bigger and stronger.

Don’t worry if working your chest, back, shoulders, biceps and triceps more than once a week sounds like a lot. Firstly, it is a lot, and that’s what it takes to make big changes to your physique fast.

Secondly, you won’t hit these muscles in the same way in consecutive sessions: the workout plan has been carefully designed so these muscles get a fresh stimulus to keep the gains coming without the risk of injury, fatigue or overtraining. The first session of each week hits your chest and back, the second one your biceps and triceps, the third your legs and back, and the fourth your shoulders and chest.

All four weekly workouts have five moves, which you’ll perform as straight sets, so simply work through moves 1 to 5. Do the workouts in order, sticking to the exercises, sets, reps, tempo and rest periods detailed. Try to leave a day between sessions where possible, and ensure you’re consuming lots of protein and getting enough sleep.

Tempo training

To get the full effect from these workouts, you need to stick to the four-digit tempo code for each exercise. The first digit indicates how long in seconds you take to lower the weight, the second how long you pause at the bottom of the move, the third how long you take to lift the weight, and the final digit how long you pause at the top. X means that part of the move should be done explosively. The accumulated time under tension increases your heart rate to burn fat and break down muscle tissue so it’s rebuilt bigger and stronger. Keep each rep smooth and controlled so your muscles – not momentum – do the work.

How to warm up

This workout places a significant amount of stress on your muscles by asking them to work overtime, so as the training plan progresses fatigue will build up. That makes it even more important than usual that you don’t go into your workout cold, because you’re likely to struggle to maintain good form and this can increase your risk of injury.

As the plan below also involves training each part of your upper body twice a week, the chances are you’ll have some residual muscle soreness in the area you’re about to target with your workout. That’s another reason to spend five to ten minutes warming up those muscles so you’re not tight and creaky when you go into your reps proper.

By warming up, we don’t mean five half-hearted minutes on the treadmill or exercise bike. You need to prepare for the movements you’re actually about to do. This warm-up routine starts with seven dynamic stretches that loosen up the body generally, but then moves on to an exercise-specific section. In each of the workouts below you’ll do five different exercises, so it’s worth running through each of them in turn using a light weight, or no weight at all if appropriate – press-ups are a good warm-up for the bench press, for example.

Skipping this part might seem appealing, but you’ll reap instant dividends when you hit your first set hard rather than starting on the back foot.

Workout 1: Chest And Back

1 Bench press

Sets 5 Reps 10 Tempo 2010 Rest 60sec

Lie on a flat bench, holding a barbell with your hands slightly wider than shoulder-width apart. Brace your core, then lower the bar towards your chest. Press it back up to the start.

2 Bent-over row

Sets 5 Reps 10 Tempo 1110 Rest 60sec

Hold a barbell with an overhand grip, hands just outside your legs. Bend your knees slightly and brace your core, then pull the bar up, leading with your elbows. Lower it back to the start.

3 Incline dumbbell press

Sets 3 Reps 12 Tempo 2010 Rest 60sec

Lie on an incline bench, holding a dumbbell in each hand by your shoulders. Press the weights up until your arms are straight, then lower them back to the start under control.

4 Incline dumbbell flye

Sets 3 Reps 12 Tempo 2010 Rest 60sec

Lie on an incline bench, holding a dumbbell in each hand above your face, with your palms facing and a slight bend in your elbows. Lower them to the sides, then bring them back to the top.

5 Pull-up

Sets 3 Reps 6-12 Tempo 2011 Rest 60sec

Hold a pull-up bar with an overhand grip, hands shoulder-width apart. Brace your core, then pull yourself up until your chin is over the bar. Lower until your arms are straight again.

See related 

• The Best Upper-Body Workout
• The Ultimate Chest Workout: Build A Big Chest In Just 28 Days
• How To Build Muscle Naturally

Workout 2: Biceps And Triceps

1 Chin-up

Sets 5 Reps 6-10 Tempo 2011 Rest 60sec

Hold a pull-up bar with hands shoulder-width apart, palms facing you. Brace your core, then pull yourself up until your chin is over the bar. Lower until your arms are straight again.

2 Triceps dip

Sets 5 Reps 6-10 Tempo 2010 Rest 60sec

Grip rings or parallel bars with your arms straight. Keeping your chest up, bend your elbows to lower your body as far as your shoulders allow. Press back up powerfully to return to the start.

3 Triceps extension

Sets 3 Reps 12 Tempo 2011 Rest 60sec

Stand tall, holding dumbbells over your head with both hands, arms straight. Keeping your chest up, lower the weights behind your head, then raise them back to the start.

4 Standing biceps curl

Sets 3 Reps 12 Tempo 2011 Rest 60sec

Stand tall, holding dumbbells by your sides, palms facing forwards. Keeping your elbows tucked in, curl the weights up, squeezing your biceps at the top. Lower them back to the start.

5 Seated incline curl

Sets 3 Reps 12 Tempo 2011 Rest 60sec

Sit on an incline bench, holding dumbbells by your sides, palms facing forwards. Keeping your elbows tucked in, curl the weights up, squeezing your biceps at the top. Lower them back to the start.

Workout 3: Legs And Back

1 Back squat

Sets 5 Reps 10 Tempo 2010 Rest 60sec

Stand tall, holding a barbell across the back of your shoulders. Keeping your chest up and core braced, squat down as deep as you can. Drive back up through your heels to return to the start.

2 Good morning

Sets 5 Reps 10 Tempo 2010 Rest 60sec

Stand tall, holding a light barbell across the back of your shoulders, feet shoulder-width apart. With your core braced, bend forwards slowly from the hips, as far as your hamstrings allow but not past horizontal. Return to the start.

3 Glute bridge

Sets 3 Reps 12 Tempo 2011 Rest 60sec

Sit with your upper back supported on a bench, holding a barbell across the tops of your thighs. Thrust your hips up, squeeze your glutes at the top, and then return to the start.

4 Pull-up

Sets 3 Reps 6-12 Tempo 2011 Rest 60sec

Hold a pull-up bar with an overhand grip, hands shoulder-width apart. Brace your core, then pull yourself up until your chin is over the bar. Lower until your arms are straight again.

5 Chin-up

Sets 3 Reps 6-12 Tempo 2011 Rest 60sec

Hold a pull-up bar with hands shoulder-width apart, palms facing you. Brace your core, then pull yourself up until your chin is over the bar. Lower until your arms are straight again.

Workout 4: Shoulders And Chest

1 Overhead press

Sets 5 Reps 10 Tempo 2010 Rest 60sec

Hold a bar in front of your neck with your hands just wider than shoulder-width apart. Keeping your chest up and core braced, press the bar overhead until your arms are straight. Lower it back to the start.

2 Incline dumbbell flye

Sets 5 Reps 10 Tempo 2011 Rest 60sec

Lie on an incline bench, holding a dumbbell in each hand above your face, with your palms facing and a slight bend in your elbows. Lower them to the sides, then bring them back to the top.

3 Seated dumbbell press

Sets 3 Reps 12 Tempo 2010 Rest 60sec

Sit on an upright bench, holding a dumbbell in each hand at shoulder height. Keeping your chest up, press the weights directly overhead until your arms are straight, then lower them back to the start.

4 Lateral raise

Sets 3 Reps 12 Tempo 2011 Rest 60sec

Stand tall, holding a light dumbbell in each hand with palms facing. Keeping your chest up and a bend in your elbows, raise the weights out to shoulder height, then lower them back to the start.

5 Reverse flye

Sets 3 Reps 12 Tempo 2011 Rest 60sec

Bend forwards from the hips, holding a light dumbbell in each hand with palms facing. Keeping a slight bend in your elbows, raise the weights out to shoulder height, then lower them back to the start.

Stocking up your supermarket trolley or digital shopping basket with these nutrient-dense foods will help you to trim your belly while enjoying a host of other health benefits.

Apples

A medium-sized apple provides around 5g of dietary fibre, which aids digestion and promotes fat loss. And a US study found that people who eat an apple 15 minutes before lunch consumed an average of 187 calories fewer than those who don't.

Eggs

Full of quality protein and fats that promote fullness, eggs are also high in biotin, a vitamin that helps the body process, move and burn fat more efficiently. Stick to boiled, poached or scrambled rather than fried.

Oats

Oats are high in soluble fibre and, unlike most other grains, protein, meaning that they help keep you feeling fuller for longer. They are also low on the glycaemic index, so they don't cause a surge in blood sugar levels that can make you crave snacks.

Peanut butter

It's packed with protein and good fats and can reduce hunger for up to two and a half hours, according to a study from Purdue University in the US. Just stick to the organic stuff, which doesn't contain hydrogenated fats.

Black pepper

A substance called piperine in pepper blocks the formation of new fat cells. Bonus: it also increases the bioavailability of other nutrients, effectively making the rest of your meal more nutritious.

Cayenne pepper

Capsaicin, the compound that gives peppers their heat, triggers fight-or-flight hormones including adrenaline and norepinephrine, helping to regulate your heartbeat and breathing, and mobilising fat for your body to use.

Mustard seeds

Cook with the seeds, not the sauce. A study in the Asian Journal Of Clinical Nutrition found eating them concentrated in oil lowered visceral fat in rats. Blitz them in a food processor with chillies for a fiery curry paste.

Pineapple

You know you should put down the piña colada if you want to lose fat, but one ingredient in the high-calorie cocktail can help you get lean – pineapple juice. A compound in the fruit called bromelain works with other enzymes to help break down and digest fats, while research from Purdue University in the US suggests that it also aids appetite suppression and increases fat excretion. Plus, a 100g serving of pineapple – equivalent to about two thin slices – contains 58% of your recommended daily intake of vitamin C, which your body needs to keep your skin strong and supple, and to counter the damaging free radical effects of exercise and pollution.

Coffee

A couple of cups of strong coffee first thing can help you lose weight by reducing hunger pangs so you’re not tempted by sugary mid-morning snacks. That’s the findings of a study based on both overweight and normal weight subjects, published in the Obesity Journal, which found caffeine consumption of around 6mg per kilogram of bodyweight - that’s 450mg for a 75kg man - to be the ideal amount.

Yogurt

For years dairy products such as yogurt were demonised for their fat content. But in an analysis of studies examining yogurt consumption and body composition, more than half the research found a positive link between eating yogurt and lower body-fat levels. The combination of calcium, which metabolises fat, and gut-healthy bacteria is behind the benefit, according to the International Journal Of Obesity.

Green Tea

Green tea is picked earlier than black, so it retains more polyphenols and antioxidants. This means it can boost your metabolism – the rate at which you burn calories – which burns more body fat. But possibly the best thing about green tea is that it tastes great without needing milk and sugar.

Fizzy water with lime juice

Fizzy drinks are packed with flab-causing sugar, while the diet versions contain artificial sweeteners that are associated with insulin spikes, leading to weight gain, and bone-weakening phosphorus. Instead, squeeze lime juice into fizzy water. The juice lowers your blood sugar response to other foods to discourage fat storage.

Blueberries

With high levels of antioxidants, blueberries are effective at combating the damaging effects caused by exercise, pollution and other toxins. Have a handful as a snack or throw them into a smoothie to keep your body burning fat efficiently.

Brazil nuts

These nuts, which actually come mostly from Bolivia, are high in the antioxidant vitamin E. This “mops up” the damaging free radicals caused by stress and exercise. Producing too many of these damages your cells and your body prioritises repairing them over other actions, specifically building muscle and burning fat.

Pumpkin seeds

These are a great source of protein, zinc, magnesium and iron – all of which are vital to keeping your body using up fat stores around the clock. They also contain a wide variety of antioxidants, including forms of vitamin E found in few other foods. Grab a handful between meals to stay full.

Turkey

So much more than a festive staple, turkey is a lean source of animal protein, which helps keep post-meal insulin levels within a desirable range by moving food at a steady pace through the digestive tract.

Olive oil

There’s evidence that, as well as being packed with healthy monounsaturates, extra virgin olive oil can help process troublesome brown fat tissue, making it easier to shift. Add it to salad.

Parmesan

Although cottage is the cheese with the lowest fat content, parmesan is the best source of both protein (to keep you full so you don’t overeat) and calcium. A high-calcium diet has been shown to increase fat oxidation, helping burn calories after a meal.

Steak

Packed with protein to keep you fuller for longer, plus zinc and creatine to help increase testosterone levels and your performance in the gym, steak is the ultimate muscle-building and fat-burning food for red meat lovers.

Rocket

As well as being packed with filling fibre and a mere handful of calories, these leaves are jammed with B vitamins, which will help you release energy to fuel workouts – and with its peppery flavour it’s much tastier than boring old iceberg.

Broccoli

Nature’s finest vegetable is fibrous and low in calories and it staves off excess oestrogen, helping you avoid man-boobs. Cook it in coconut oil for a delicious fat-burning side that works with almost anything.

See related

• How To Speed Up Your Metabolism
• 41 High-Protein Foods
• High-Fibre Foods To Help You Lose Weight And Get Healthier

Salmon

Its high protein content keeps you feeling full, omega 3 fatty acids look after your heart, and an abundance of selenium supports proper function of the thyroid gland in its regulation of metabolism.

Sweet potato

Many starchy root vegetables can radically elevate blood sugar levels but the sweet potato actually improves blood sugar regulation – even in people with type 2 diabetes – meaning you’re less likely to crave high-fat sugary foods later.

Almond butter

A great substitute for peanut butter in almost any situation – it’s high in healthy monounsaturated fats, magnesium and potassium, and helps maintain muscle function, letting you push on through fat-burning workouts.

Red wine

Lager is full of fattening carbs and white wine can be high in calories but red wine has been shown to boost levels of testosterone by reducing the amount you excrete as waste, encouraging your body to make more muscle and burn more fat.

Dark chocolate

If you’re going to indulge your sweet tooth, do it with some high-cocoa dark chocolate. The cocoa solids produce stearic acid, keeping you full for longer and reducing sugar cravings without an insulin spike. Look for 85% on the wrapper.

Vegetables should form the foundation of your diet – it’s virtually impossible to eat too many. Apart from all their vitamins and antioxidants, they’re stuffed with important phytochemicals that are difficult to get anywhere else. All you need to worry about is filling your plate with as much varied veg as you can handle. Jules Clancy, whose Stone Soup cooking course is devoted to idiot-proof five-item recipes, and chef Toral Shah know the best ways.

Shop seasonally

“If you buy veg when it’s in season it’ll taste better without you having to even do anything to it,” says Shah. “And eat a variety of vegetables. If you look at most fitness people’s Instagram accounts, it looks like they’re eating the same five vegetables all the time – but if you vary things it’s instantly less boring.”

Don’t overcook it

“A lot of people think they don’t like vegetables simply because they cook them badly,” says Shah. “People seem to be scared and want to overcook everything. Be more European and have them al dente so they aren’t too soft – take a bite while you’re cooking to check. Your food will have a much more interesting texture.”

Start simple

“Even something as simple as salt and pepper can make vegetables taste better,” says Shah. “But try to use good-quality salt. It tastes better and so you need to use less of it. Table salt, as far as I’m concerned, is what you use on the road when it has been snowing. Adding a pinch of salt to your veg is also unlikely to make your salt intake too high.”

Go with garlic

“I always have some pre-crushed garlic on hand as an easy way to make vegetables taste more interesting,” says Shah. “Just peel a few cloves and blitz them in a blender. It might go a bit green - that’s fine. When it’s done, take it out and keep it in a small closed container. It’ll keep for up to four weeks and it’s ready to sprinkle on any vegetable dish.”

Roast with the most

“The easiest way to make veg tasty is to roast it,” says Clancy. “Peel and cut your veg, drizzle it with olive oil and sprinkle fresh thyme on top, then cover it with foil and bake at 160˚C/gas 3 for 30 minutes. Finally, uncover it and keep cooking until it browns. This is perfect for broccoli, parsnips or sweet potatoes. Make sure all the chunks are roughly the same size so they cook evenly.”

Steam powered

“When cooking veg like kale or spinach, steam them in a deep pan with a lid,” says Clancy. “Wash your veg, throw it in, add a couple of tablespoons of water to the pan, then put it on a low heat. Cook your veg gently for about five minutes until it goes limp and bright green.”

Dressing for success

“For a simple salad dressing, combine two teaspoons of extra virgin olive oil – a good fat – with one teaspoon of balsamic vinegar for sweetness,” says Clancy. “Alternatively, try three parts olive oil to one part each of red wine vinegar and wholegrain mustard.”

Flash in the pan

“For a super-simple way to cook broccoli, put two tablespoons of olive oil in a frying pan, add the florets, then cover the pan,” says Clancy. “This will fry it at the bottom and steam it at the top. After two minutes, stir in a knob of butter and cook for two more minutes or until tender.”

See related

• Vegan Chef Gaz Oakley’s Tips For Cooking Great Vegan Food
• 3 Ways To Make Veg Extra Tasty

Hearty Vegetable And Bean Stew Recipe

Ingredients

• 800g canned cannellini beans
• 800g canned chopped tomatoes
• 2-3 courgettes, chopped
• 2tbsp paprika
• 1 bag washed baby spinach

To make

1. Place the beans and liquid, tomato and juices, chopped courgettes and paprika into a large saucepan.
2. Bring to a simmer and cook, uncovered, for about ten minutes or until the courgettes are soft.
3. Add the spinach and continue to cook, stirring, until the spinach is just wilted.
4. Taste, season and serve drizzled generously with extra virgin olive oil.

More Chef Tips To Make Veg Taste Great

Scrub vegetables rather than peeling them – that way you preserve the skin, which contains lots of nutrients. Steve Pidgeon, The Arundell Arms

Cook onions slowly to draw out their natural sweetness. Once they’ve browned in the pan, turn down the heat and stir frequently for 20-30 minutes – you won’t need sugar. Oliver Gladwin, The Shed

When you’ve got the oven on for something else, bake some aubergines until tender, then freeze or store in the fridge for another meal. Tony Kitous, Comptoir Libanais

To stop vegetables drying out while you’re roasting them, throw a load of super-ripe cherry tomatoes over them halfway through cooking. The juices from the bursting tomatoes will blend with the water from the vegetables and make some seriously concentrated, tasty pan juices that you can drizzle over the final dish. Antony Bennett, Loungers

Keep tomatoes out of the fridge or they’ll be floury. Shirin Kouros, The Good Life Eatery

If you want to eat the skin of fruits and vegetables, wash them in apple cider vinegar rather than water to remove more dirt – and bugs. Shirin Kouros

Use a steamer rather than boiling vegetables in water because more nutrients are lost in the water when boiling. Shirin Kouros

Preheat your meat

Apart from tiny things such as squid, prawns and so on, protein cooks better if it’s at room temperature first. Jacob Kenedy, Bocca Di Lupo

Stop smoking

If you need a very hot pan because you’re cooking, say, a steak, add your oil after the pan has been heated to the required temperature or the oil will burn. Shirin Kouros, The Good Life Eatery

Soak and serve

If you perfect your marinades, meat will taste so good you won’t need a rich sauce. Blitz lemongrass, ginger, garlic, spring onions, coriander, salt and olive oil together in a blender for a perfect Asian-style marinade. Caroline Mili Artiss, The Gorgeous Kitchen

Use the shoulder

Pork shoulder, or blade, is very versatile. It can be fried, or slow-roasted for as long as six hours. Cook it with apples and carrots. Allan Pickett, The Globe

Nice cubes

Freeze cubes of lamb or beef to make kebabs. Coat them in yogurt before freezing – it will make them more tender when you thaw and then grill them. Tony Kitous, Comptoir Libanais

Super soaker

Use acidic marinades to make meat tender. Marinate small cuts for one to 24 hours, or big ones for one to two days, in a yogurt- or lemon juice-based marinade. It’s especially good for barbecuing. Jacob Kenedy

The thighs have it

When properly seasoned and cooked at a high heat, chicken thighs release any excess fat and crisp up, giving you all the flavour and none of the health downsides. Sprinkle them with salt before cooking. Lee Bennett, Monte Carlo, Las Vegas

Paper baked

Use baking parchment or silicon paper – not greaseproof paper – in the bottom of your frying pan. You’ll need next to no fat in the pan, nothing will stick and your meat will colour nicely. Bernhard Engelhardt

Bag it up

When using skinless chicken breast or any other lean meat, try cooking it sous-vide by placing it in a vacuum bag in a water bath at low temperature of 55-64°C for about 45 minutes. This will reduce shrinkage of the meat while retaining all the nutrients, flavour and goodness. Bernhard Engelhardt

Lean out

Lean protein lends itself to lean cooking. Steaks and white meats such as veal, pork, chicken, rabbit and fish are ideal for grilling, searing, poaching and roasting. Jacob Kenedy

See related

• How To Cook Steak For Beginners
• How To Cook Fish
• How To Cook Vegetables

Face facts

Pork cheeks are widely used in restaurants but not at home. Season them and throw them in a casserole dish for a few hours for a cheap, tasty meal. Lee Bennett

Rest for success

Lean meats dry out more easily while cooking, so it’s important that you rest them afterwards to distribute the juice through the meat. As a rule, rest your meat for one minute per 100g. Cover big cuts loosely in foil to stop them getting cold. Gee Charman, The Gorgeous Kitchen

Pork out

For better bacon, bring it to room temperature before cooking, then put it in a frying pan before you turn on the heat. This will ensure the bacon heats up slowly, maximising the amount of fat rendered out of the bacon. Theresa Gilliam, Bacon

Bring it up

When cooking steak, allow the meat to come up to room temperature for 30 minutes before cooking. Season with smoked Maldon sea salt when grilling. Allan Pickett

Flip it

When roasting a whole bird, turn it upside down when it’s finished cooking and pierce the breast cavity from the inside. The juices will go into the breast meat. Andrew Turner, simplyandrewturner.co.uk

Brine power

To keep pork and poultry moist, brine it. Use a mixture of salt, sugar (or honey or treacle) and water in a ratio of 1:1:10 by volume. Brine small cuts of meat for a few hours and larger cuts or whole birds for a day or two before cooking. Jacob Kenedy

Go hot turkey

Use minced turkey as a low-fat alternative to minced beef. Try my Asian-style meatballs – add a generous amount of chopped garlic, ginger, chilli, coriander, a dash of fish sauce and an egg to minced turkey, season well and roll into balls. Caroline Mili Artiss

Sure, biceps curls are appealing. They do help you get bigger arms. But it’s hard to retain enthusiasm for the gun-growing move when it appears in your workout schedule for the 1,001st time. Instead, you may want to swap it for, say, the reverse-grip bent-over row, which will help you to build T-shirt filling biceps while also sculpting a broad back and a core that will be more resistant to injuries. You see, the moves on this list aren’t just for show – they all offer compelling reasons to be added to your gym toolkit, whether that’s developing stronger glutes for better structural integrity, enhancing shoulder stability for unrivalled praessing power, or opening up your hips and thoracic spine for perfect posture.

Single-arm barbell press

Why This lift will really help to develop your shoulder stability because all the small muscles of the shoulder joint have to work extra hard to control the weight, which keeps shifting because of the length of the bar.

How Hold an Olympic bar (which weighs 20kg) in the middle with one hand. Position it on one shoulder, then press it directly overhead, aiming to make its path as vertical as possible. Any lateral deviation will make it harder to control the weight. Lower slowly under control and repeat. Do an even number of reps on each side.

Glute bridge kettlebell chest press

Why You might not think that your glutes come into play when you’re performing a bench press, but engaging these key muscles gives you a stable base from which to press a heavy weight. Pressing the weights alternately will develop your ability to resist being pulled out of alignment.

How Position yourself with your shoulders on a Bosu ball holding a kettlebell at each shoulder. Perform a glute bridge by contracting your glutes and pushing your hips upwards. Press one kettlebell up and then, as you start to lower it, press the other kettlebell. Repeat that pattern, pressing the weights alternately.

Snatch-grip overhead press

Why This variation of the overhead press emphasises the middle shoulders and traps, both of which are key to giving you a muscular appearance.

How Take a double shoulder-width grip on an Olympic bar and position it on the front of your shoulders. Press the bar directly overhead, ensuring that your elbows are directly below the bar to help you press it up efficiently. Lower under control and repeat.

Barbell overhead lunge

Why Performing a lunge while holding a bar overhead will force you to maintain an upright torso, which prevents you from bending forwards through your thoracic spine. This will be beneficial when it comes to doing heavy squats and deadlifts.

See related 

• 5 Chest Exercises That Are Better Than The Bench Press
• A Very Different Kind Of Bodyweight Workout

How Take a narrow grip on an Olympic bar, then press it overhead. From there, take a big step forwards and simultaneously bend both knees until they are bent at 90°. Ensure that your front knee is over your front foot and your back knee skims the floor. Press through your front foot to return to the start, then repeat the move on the other side.

Reverse-grip bent-over row

Why Switching your grip in the bent-over row will bring your biceps into play. You may find that you can lift slightly less weight than on the conventional version, but you should still aim to maintain perfect form.

How Take an overhand shoulder-width grip on a barbell and hinge forwards at the hips. Bend your elbows, keeping them tight to your sides, and pull the bar up to your bellybutton. Imagine you’re trying to squeeze an orange between your shoulder blades. Then return the bar to the start.

What are the main causes of male hair loss?

The most common cause is androgenic alopecia. This is an inherited genetic condition, also known as male pattern hair loss, and it gets worse with age. Another form of hair loss, which tends not to be permanent, is alopecia areata, which is spot hair loss in specific areas. Telogen effluvium is a temporary form of hair loss that occurs when the normal hair growth cycle is interrupted and is seen in all age ranges.

Can lifestyle factors contribute to hair loss?

They can have a huge impact. Telogen effluvium can be caused by stress, or low iron and vitamin levels. Alopecia areata, although genetic, can be exacerbated by stress and recreational drug use. If you have long hair and use a tight band or clip, that can place undue traction on the hair follicles and contribute to hair loss. To slow the rate of loss, reduce stress and don’t overuse products such as wax and gel. Diet can also have a great impact. Ensure you are not deficient in vitamins, particularly biotin.

What advances in treatment have you seen recently?

One new non-surgical treatment is platelet-rich fibrin. This involves injecting all the beneficial parts of growth factors from your plasma and red blood cells into your hair to stimulate growth and prevent further hair loss. This is an upgrade on previous treatments which were termed platelet-rich plasma – don’t confuse the two, because the results we are achieving with fibrin are phenomenal in comparison. Studies are now showing that platelet-rich fibrin not only thickens existing hair, it actually grows new hair on the scalp.

What’s on the horizon for hair loss treatment?

The hot topic is hair cloning. We are certainly close now. Currently in hair transplant surgery there is a limit to the amount of hair one can transplant. With hair cloning we will not need to worry about this. When it does arrive there will still be a need for surgery but patients will finally not be limited in their expectations.

For more on Dr Munir Somji visit drmedispa.com

See related

• Four Hair-Strengthening Shampoos

Style Tips To Hide Hair Loss

Style out these common hair horrors with tips from Nanogen ambassador and top hair stylist Matthew Curtis.

The Problem: Thinning Hair

Do keep hair short and textured “This will create more depth and help prevent too much scalp from showing. Opt for styling products with a matt finish, rather than wet-look gels, because they will add bulk to the hair for a fuller appearance.”

Don’t grow your hair too long “This will have the effect of pulling hair flat and give it a limp and lifeless appearance. Depending on the style in which you wear your hair, longer lengths can also evoke the look of a combover, which both ages you and draws attention to thin patches.”

The Problem: Bald Patch

Do go shorter all over “This will lessen the contrast between a bald crown and the thicker hair that grows around it. Once your hair is cut neatly in this way, you can use certain styling products to add more depth and texture at the crown, such as Nanogen Keratin Thickening Hair Fibres which are made from 100% natural keratin, the same protein our hair is made from.”

Don’t wait too long between haircuts “Longer hair will emphasise the appearance of a bald patch. A uniform length all over will keep things looking their best, so avoid styles that combine longer and shorter hair.”

The Problem: Receding Hair

Do book in for regular cuts “The tendency is to sweep hair to the side as it grows out, which can draw attention to a receding hairline. Get into the habit of booking your next hair appointment when paying after a haircut. Again, avoid the floppy look – matt, stiff styling products will help keep hair structured and where it should be around your face.”

Don’t go for super-short styles “This can really highlight a receding hairline. A regular length is best for receding hair.”

Ever since William Kellogg invented cornflakes to curb a nation’s libido (true, Wikipedia it), cereals have been hugely popular. Not because they’re the best breakfast for building muscle, boosting brainpower or keeping you focused throughout the day – but because they’re convenient and delicious. And while omelettes are fine, occasionally you’ll crave a big bowl of something a bit like cornflakes in the morning. We’ve assembled a breakfast buffet that’ll keep you firing all day.

Low Carb Ideas

Even if you’re not looking to go full keto, healthy fats will keep your brain online through the toughest email session. “Put flaked coconut, sliced almonds, chia seeds, hemp seeds, ground cinnamon, cacao powder and coconut oil in a mixing bowl to combine and then spread it on a baking sheet,” says Martina Slajerova, author of Quick Keto. “Cook in an oven preheated to 150˚C/gas 2 for ten minutes, mixing it halfway through. Wait until it cools, then serve with almond milk.”

Looking for a warm option that cuts carbs? “Put 2tbsp each of shredded coconut, flaked almonds, chia seeds and hemp seeds in a bowl, add ½tsp of cinnamon, and 60ml each of coconut milk and hot water,’ says Slajerova. ‘Add 2tbsp of pumpkin purée if you’ve got it and stir. Let it sit for ten minutes before serving.”

Oats Three Ways

Mix up some oats and other stuff the night before, and you’ll be ready to go in the morning even if you hit snooze twice. “Mix one cup (100g) of oats, one cup (250ml) of milk, a scoop of casein protein powder, 1tbsp of poppy seeds and 1tsp of honey in a bowl, pour it in a cup and leave it overnight,” says Multipower ambassador Jon “Healthy Jon” Weston-Stanley. “I prefer lemon casein – and if you really like a lemon kick, cut some small lemon chunks and stir them through it.” It’s 600 calories and 40g of protein – and it tastes like a dessert.

It’s overnight oats again – but throw this one in your gym bag for after your fasted cardio. “Mix a cup of oats, a scoop of French vanilla protein, 5g of cacao, 5g of desiccated coconut and 250ml of unsweetened coconut milk,” says David Templer, also a Multipower ambassador. “Mix and leave them overnight, then sprinkle with a handful of raspberries and blueberries and a little more desiccated coconut in the morning. Don’t ask me why, but cacao and vanilla works better than chocolate protein alone.”

See related

• Upgrade Breakfast With These Healthy Porridge Recipes
• Healthy Breakfasts Worth Getting Up For
• Use This Easy Overnight Oats Recipe To Wake Up To A High-Protein Breakfast
• Five No-Fuss High-Protein Breakfast Recipes

Protein porridge never gets old. “Add a cup of oats, a cup of milk, 1tbsp of vanilla protein and 1tsp of honey to a saucepan,” says Healthy Jon. “Add some vanilla seeds and - if you need more flavour – crush or cut some cardamom pods and add them to the pan. Put it on a medium heat, stir for five minutes, and serve.”

The Sweet Treat

Hard week? You deserve this one. “First grab a bowl, and mix 200g of Greek yogurt and a scoop of vanilla protein until it’s runny,’ says Templer. “Whizz a handful of strawberries in a blender, then add 1g of xanthan gum and blend again – this is optional, but gives you a jammy consistency. Now fill half of your bowl with granola and the other half with the yogurt, then pour the strawberry coulis on top. Finish it with some blueberries and you’re good to go.”

Having a cover-worthy physique is all well and good but if you want to be the healthiest, fittest and best version of you possible, you need to take a more rounded approach to fitness – and Kirk Miller would be the first to admit that. Because what use is a set of sculpted abs if you run out of puff when running for the bus?

“I did years of training purely for aesthetics, so my entire focus was building muscle and burning fat, but there’s so much more to optimal health and fitness than simply looking good,” Miller says. “I got to the point where I want to move quicker and be more explosive, and I’m now training for my first amateur boxing match. I’ve had to change my training accordingly, so there’s less of a focus on some lifts, especially isolation moves like biceps curls, and a greater emphasis on cardio, conditioning and explosive moves and drills to get me ring-ready.

“I can honestly say having a more rounded and balanced approach to training and fitness has made a massive difference to how good I look and feel. Now I’m able to turn my hand to a heavy set of squats, or some explosive Olympic lifting, or even a 10km run, I know I am looking, feeling and performing better than ever.”

Functionally Fit Circuit

Try this six-move circuit to work all your major muscle groups for a functionally fit physique. After completing the reps of each move, go straight into the next without rest. Rest for 2min after exercise 6, then repeat the circuit three times

1 Squat

Stand tall, holding a barbell across the back of your shoulders with your chest up and abs braced. Bend at the hips and knees to squat down until your thighs are at least parallel to the floor. Push through your heels to stand back up. Do eight reps.

2 Lunge

Keep the barbell in place with your body tight. Take a big step forwards with your left leg, then lunge down until both knees are at 90°. Push through your front foot to return to the start. Alternate your leading leg and do four reps each side.

3 Bent-over row

Reposition the bar so you’re holding it with both hands in front of your body, arms straight. Hinge forward from your hips, keeping your chest up and back straight, then row the barbell up towards your torso. Then lower back to the start. Do eight reps.

See related 

• What Is Functional Fitness?
• A Functional HIIT Circuit For Gym Regulars
• The Four Key Principles Of Functional Training

4 Overhead press

Shift the bar up to hold it the bar in both hands on the front of your shoulders. Stand tall and brace your abs, then press the bar directly up until your arms are straight. Lower back to the start. Do ten reps.

5 Pull-up

Grip a pull-up bar with a shoulder-width grip and cross your feet behind you. Brace your core and glutes, then pull yourself up until your chin clears the bar. Lower back to the start. Do five reps.

6 Triceps dip

Grip dip bars with your feet crossed behind you. Keep your chest up and your abs and glutes braced, then bend your elbows to lower yourself as far as you can. Press back up to the start. Do five reps.

Often, when training, you have to make a decision between doing something that makes you look good, such as dumbbell biceps curls, or something that makes you move well, such as single-leg kettlebell Romanian deadlifts. And when you’re faced with that choice, it’s all too tempting to go for the former. After all, it’s fair to say that T-shirt-filling arms are more of a confidence boost than impressive thoracic mobility.

There are, however, some things you can do that will give you the benefits of both. Flipping tyres, for example, will develop athletic prowess. “It’s a full-body stimulator,” says top strength coach Jack Lovett from Spartan Performance gym. “There isn’t a single muscle this exercise won’t recruit and strengthen – including your stabilising muscles – in a way that traditional barbell and dumbbell movements can’t.

“I personally find it particularly beneficial for contact sport athletes as a bridge between the weights room and the playing field. It helps develop force from the ground up – all flips require an explosive lower body drive which extends up into triple extension and through the hands.”

And it’s that uninhibited triple extension, where you simultaneously extend at the ankles, knees and hips, that makes flips so effective. It’s a movement that every athlete does but one you rarely see in high street gyms. The glory comes once the initial momentum has been created by the powerful triple extension drive. You initiate the movement with straight arms but once the tyre reaches a certain height, you contract your biceps to continue the flip. That’s where the gun gains come in.

Of course, it’s not just flips that tyres are good for. Try this whole-body circuit to freshen up your gym programme and torch fat fast. Do the exercises in order, following the work and rest periods indicated, then rest for two minutes between rounds. Complete four rounds in total.

1 Tyre flip

Time 30sec Rest 10sec

Perfect form The classic. Protect your back by taking a wide stance and getting low, digging your fingers under the tyre and driving up with your glutes. Drive forward to finish the rep, or lower the tyre if you’re short of space. If you want to avoid lower back injury, aim to keep your chest upright throughout the tyre flip.

You’ve nailed it when… You’re moving powerfully into triple extension, where you simultaneously extend at the ankle, knee and hip joints. Focus on thrusting your hips through powerfully and explosively. This move is all about intensity so put 100% effort into each flip.

2 Lateral hop

Time 30sec Rest 10sec

Perfect form A precision/explosiveness double whammy. Stand side-on to the tyre and leap into the centre, then back out. Haven’t got quite enough spring? Aim for the rim instead.

You’ve nailed it when… You control the deceleration. Because this is a jumping exercise, you may think that you’re supposed to put all your effort and concentration into how you take off. In reality, that’s the easy bit. The more demanding part of the move is controlling the landing phase and ensuring that you absorb the impact, rather than jarring your joints.

3 Decline press-up

Time 30sec Rest 10sec

Perfect form Get into a press-up position with your feet on the tyre and hands on the floor, and do a standard press-up – chest to the floor. The extra range of motion will work wonders. When you get tired, your hips will start to sag, so try to be aware of the shape of your body and consciously avoid letting your hips sag. Squeezing your glutes and core will help you do this effectively.

You’ve nailed it when… You’re controlling the downward phase of the exercise and keeping your elbows close to the sides of your body throughout the move. If they flare out, it’ll put strain on your elbow joints.

See related 

• A Strongman Champion Reveals How To Beast Tyre Flips
• Strongman Training For The Gym
• The Bulgarian Bag Workout To Build Functional Fitness

4 Low push

Time 30sec Rest 10sec

Perfect form Get low – it’s the only way to travel. Keep your arms straight and drive with your legs as you push the tyre across the floor, as fast as possible. If you’re on a surface that makes pushing virtually impossible, you can try pulling the tyre. Attach a suspension training device such as a TRX to one of the straps and walk backwards, dragging it.

You’ve nailed it when… You’re going as fast as you can. The actual speed is largely irrelevant – what matters is that you’re trying to go as quickly as you can. You’ll have to experiment with stride length to find out what’s optimal, but generally avoid either overstriding or using tiny steps.

5 Squat to jump

Time 30sec Rest 10sec

Perfect form Stand inside the tyre and squat until your glutes touch it, then explode up and land on the rim. Pro tip: the longer you hold the squat, the less you’ll rely on your muscles’ stretch reflex, so you’ll switch on more fast-twitch fibres.

You’ve nailed it when… You’re jumping explosively. That means no half-hearted jumps. You should aim to jump as high as possible in each rep to activate as many muscle fibres as you can.

6 Burpee jump

Time 30sec Rest 10sec

Perfect form Start with your hands on the tyre rim and do a press-up, then use the rebound to leap straight into a jump onto the rim. Hop back down and repeat.

You’ve nailed it when… You’re staying in the game. This is a really physically demanding exercise because it involves such a big movement, so it’s as much a test of your mental strength as it is of your physical prowess. Grit your teeth, get moving and know that you can rest for a couple of minutes when you’re done.

Readers of Coach and Men’s Fitness know how to train smart, so imagine if you could find out what your fellow readers relied on to keep them fit for life – and supercharge the effect of your workouts in the process. Well now you can, thanks to the Sports Nutrition Awards 2019, presented by Men’s Fitness and Coach.

Just tell us your favourite whey, BCAA, pre-workout, muscle builder or other product that helps you perform to the best of your ability. We’ll tally up the votes and in the March 2019 issue of Men’s Fitness, we’ll announce which products have been honoured for their services to readers. And as a thank you, we’ll enter you into a draw to win £100 to spend on Amazon. We don’t have to tell you that buys a lot of your favourite supplements! 

There are eight categories in all, with four choices per category. You don’t have to vote in every category, so you’ll be done in a couple of minutes tops – unless like us you deliberate over best protein bar or snack by taste testing each delicious treat multiple times.

Once you’ve submitted your choices you’ll have the chance to enter your email for a chance to win a £100 Amazon voucher. Voting closes on Friday 30th November, and the lucky winner will be notified by Friday 7th December.

Voting has now closed

If your idea of getting adventurous with training gear is to adjust the height of a cable by one notch, it’s time to broaden your gear horizons. Look beyond barbells and machines and you’ll find a range of kit that will get you moving in a way that builds real-world strength and fitness. It’ll also give your brain a boost, by making your workouts more fun – which is one of the keys to sticking to your workout routine.

“Using sandbags, battle ropes and Bulgarian bags is a great way to create a functional workout and introduce more variety to your training sessions so you avoid getting bored,” says Charles Allan-Price from W10 Performance gym. “I like the fact that they’re so versatile and they’re all pretty portable so you can take them anywhere.”

“The Bulgarian bag will work muscles such as the rear delts that often get forgotten about,” says Allan-Price. “The rotational element will also help to open up the shoulder girdle and maintain a healthy shoulder joint.”

Doing moves that involve grasping the bag’s handles will also improve your grip strength, which is often your body’s weak link. If you improve your grip strength you’re likely to see improvements to strength moves such as deadlifts. When you perform moves like halos or swings while holding the straps, you’ll find that your forearms start burning – a sure sign that you’re working your grip strength.

“After a general warm-up, I’ll use a Bulgarian bag for a bit of activation work,” says Allan-Price. “I might do some light rotational swing exercises, then go into my main lifts. Before a barbell squat, for example, you could add in some swing to squat reps with the bag to get the muscles firing.”

Or for a full-body cardio workout, string the exercises below into a circuit, doing each move for 30 seconds and completing three rounds, and bag improved endurance, core strength and grip.

Halo

Hold the bag overhead and rotate it around your head. When you finish a rotation in one direction, switch directions.

“The bread and butter of the Bulgarian bag,” says Allan-Price. “It’s a fantastic exercise to open up the shoulders and create a stronger core and spine. What I really like about this exercise is the dynamic range of motion and intensity you can hit. As you build momentum, open up your shoulder girdles and squeeze your glutes, keeping your torso upright. Drive the momentum with your hips as you open up your shoulders.”

Rotational swing

Grab the bag by both handles and swing it around in front of you in a circle, dipping slightly at the knees as it goes through its lowest arc. Keep a steady pace, and change direction after 15 seconds.

“Good rotation strength should be fundamental in everyday life to keep a healthy spine – especially among people who regularly exercise,” says Allan-Price. “This exercise will work the obliques and the shoulders in a very simple side-to-side movement. Focus on strong breathing in through the nose and out through the mouth as you rotate side-to-side. As you build momentum, remember to twist your torso.”

See related :

• What Is Functional Fitness?
• Suspension Training: Build Muscle And Functional Fitness With These Workouts

Lateral swing

Swing the bag up to your shoulder, then step to one side slightly and swing the bag to that side, as if you’re swinging a scythe (if you’ve ever done that). Repeat on the other side. Continue, alternating sides.

“This is a more advanced variation of the rotational swing because you are still using the obliques and shoulders,” says Allan-Price. “With the lateral, when building momentum and twisting, you drive your hips back into a squat, keeping your torso upright. What I love about the Bulgarian bag is that if your form is on point, it really is the pinnacle of functional training. ”

Swing to squat

Swing the bag between your legs, dipping slightly, then raise it over your head and onto your shoulders. Lower into a squat, then take the bag off your shoulders as you come up and go straight into the next rep.

“This is similar to the kettlebell swing,” says Allan-Price. “The Bulgarian bag swing to squat works the glutes, hams, core and shoulders big time. It is relatively easy to perform and can actually aid people in getting into a deep squat by creating a counterbalance. Like a kettlebell swing, the movement comes from the hip hinge and driving the hips back into the squat as you build momentum. Keep your torso upright as you perform the squat.”

Lateral lunge

Put the bag on your shoulders, holding it securely at each end. Take a big sidestep and lower until you feel a stretch through your groin. Return to the start and repeat to the other side.

“Lateral exercises are great for the knees because you are training a different angle. Side-to-side movements are also effective at creating stronger spines and glutes as well as more mobile hips,” says Allan-Price. “You can change the position of the bag depending on what level you are at.”

Being short of time, space or kit should is never a reasonable excuse for missing a workout. Even if you only have five minutes and the clothes you’re standing up in, you can do back-to-back sets of press-ups, squats and burpees to work up a real sweat. (Well, it helps to have a spare shirt to change into.) But if you’re in the gym and time’s against you, don’t despair – grab a barbell and do this six-move circuit to take you one step closer to your body composition goal. All the exercises are compounds lifts to hit all your major muscle groups to elicit a fat-burning and muscle-building response, and are ordered to make it easy to move between them. The weight on the bar should be at a level you can use to do all the reps of the move you find hardest. Don’t worry if that feels a little light for other moves: by the end of your final circuit you’ll feel the effects!

How to do the workout

Do the six barbell exercises in order, sticking to the reps detailed. Don’t rest until you finish all the reps of the sixth and final move of the circuit. Then rest for three minutes and repeat the circuit. Do three or four circuits in total.

1 Deadlift

Reps 10 Rest 0sec

Standing with your feet shoulder-width apart, grasp the bar with your hands just outside your legs. Lift the bar by pressing down through your heels and driving your hips forwards, keeping a flat back. Lower under control.

2 Romanian deadlift

Reps 10 Rest 0sec

From the top of the deadlift, bend your knees slightly, then bend forwards from the hips to lower the bar. Once you feel a good stretch in your hamstrings, reverse the move back to the start by pushing your hips forwards.

3 Bent-over row

Reps 10 Rest 0sec

Shift your hands slightly into a grip wider than shoulder width, then lean forwards, hinging at the hips. Keep your chest up. Leading with your elbows, row the bar up towards your torso, then lower it back to the start.

See related :

• 5 Barbell Workouts To Burn Fat Fast
• Build Functional Fitness With This 20-Minute Barbell Workout
• Raise The Bar With This Five-Move Barbell Workout Routine

4 Front squat

Reps 10 Rest 0sec

Standing tall with feet hip-width apart, hold the barbell across the front of your shoulders with your chest up and abs engaged. Bend your hips and knees to squat down so your thighs are at least parallel to the floor, then stand back up.

5 Push press

Reps 10 Rest 0sec

Start in the front squat position, gripping the bar in front of your shoulders. Keep your core braced throughout. Squat down, then push up and press the bar directly overhead until your arms are straight. Lower and go straight into the next rep.

6 Lunge

Reps 6 each side Rest 3min

Stand tall with feet hip-width apart, holding the barbell across the back of your shoulders with your chest up and abs engaged. Take a big step forwards and lower into a lunge so both knees are bent at 90°. Stand back up and repeat with your other leg.

Swap Ice Cream For Frozen Yogurt

If you’re partial to sweet puddings and dairy, choose frozen yogurt as a healthy alternative to ice cream. It contains significantly less fat and fewer calories and it’s also a great source of calcium, which is vital for healthy bones. 

Swap Cheesy Dips For Guacamole

While both are high in fat, the fats found in guacamole are of the healthy variety – which means your body needs them to absorb certain fat-soluble nutrients, such as vitamins A and D. US research has also shown that avocado (the main ingredient in guacamole, in case you didn’t know) is great for helping you feel fuller, because its high oleic acid content is converted by the body into oleoylethanolamide (OEA), a fatty acid which helps to ward off hunger pangs.

Swap Fruit Yogurts For Natural Greek Yogurt

Greek yogurt contains around twice as much muscle-building protein as regular yogurt with only half the carbs. Better still, it’s low in fat and free from the added sugar and sweeteners often found in fruit yogurts. It’s also low on the glycaemic index (GI), which means it will keep your blood sugar levels steady while maintaining energy levels and putting an end to sugar cravings.

Swap White Rice For Brown Rice

Brown rice contains three times more fibre than its white counterpart, keeping you feeling full for longer as well as helping to maintain general digestive health. The brown version is also a good source of magnesium, which has been found to raise energy levels, and vitamin B6, which boosts your metabolism.

Swap Chocolate Spread For Peanut Butter

While no less indulgent than chocolate spread, peanut butter is far more healthy, thanks to its high levels of monounsaturated fat, which can help you to lose weight. A study from Purdue University in the US found that eating peanut butter could boost feelings of fullness and reduce hunger levels for up to 2½ hours, while its high protein content is great for building muscle. It’s worth spending extra on the organic variety to ensure you get all the good-fat benefits without consuming any additional hydrogenated fat.

Swap Breakfast Cereal For Porridge

Although they’re often touted as being healthy, breakfast cereals often contain high levels of sugar. Porridge, on the other hand, is an excellent fuel for your daily activities, combining high levels of muscle-building protein and filling fibre with wholegrain carbohydrates that are released slowly into your bloodstream to help sustain your energy levels throughout the morning.

See related 

• 13 Expert Weight-Loss Tips
• How To Lose Weight Fast Without Going To Extremes
• Fat-Burning Foods: 26 Foods That Will Fire Up Your Fat Loss

Swap Black Tea For Green Tea

Green tea has been shown to trigger similar levels of alertness as black tea, despite having only a third of the caffeine, which can make you jittery and affect sleep if you have too much of it. It also has significantly higher levels of polyphenols – chemicals with antioxidant properties that can help your muscles recover faster. Research from the University of Birmingham found that drinking green tea 24 hours before training could increase your fat-burning rates by up to 17%, thanks to the heat effect that its catechins produce in your body.

Swap Battered Cod Fillets For Tuna Steak

While cod isn’t unhealthy in itself, buying it pre-battered and deep-fried in vegetable oil dramatically increases the amount of saturated fat and calories you’ll be consuming. Stick to grilled tuna steaks for a healthier option: not only is tuna high in selenium, a mineral that helps to kill off harmful free radicals which interfere with muscle growth, it’s also full of protein to help you build muscle.

Swap Milk Chocolate For Dark Chocolate

Research from the University of Glasgow found that dark chocolate has far more antioxidant properties than milk chocolate, making it significantly better at protecting your heart and arteries from oxidative damage. In addition, dark chocolate offers nutrients such as tryptophan, serotonin and dopamine, which can help to suppress food cravings, as well as catechins, which can speed up the metabolism and reduce levels of triglycerides (stored fat). Just stick to the high-quality, high-cocoa variety and avoid cheap, sugar-packed confectionery.

Swap Crisps For Popcorn

Not only does popcorn contain significantly less sodium, calories and saturated fat than crisps, but as a wholegrain it’s also a good source of fibre. Research from the University of Pennsylvania has also found that the high levels of polyphenols in popcorn can protect your heart and reduce the risk of cancer. To maximise these benefits, eat it plain or add a sprinkling of cinnamon.

Packed with protein, high in vitamin D, versatile, tasty and cheap – the humble egg is one of the first things you should learn how to cook. You can buy them anywhere, cook them with virtually any bit of kitchen kit and eat them at any time of day. But even though they’re so simple to cook, you can always improve your technique. Here’s Bill Staley of Primal Palate with the short version.

Easy boiled

“The healthiest and simplest way of cooking eggs is to boil them. To get perfect hard-boiled eggs, put them in a saucepan of water and bring it to a boil on the stove, then boil for ten minutes. Then remove the eggs from the pan and run them under cold water.”

Go nuts with oil

“For frying, use coconut oil – it’s one of the healthiest oils there is and tastes amazing. Heat a pan to medium-low heat. Add 1tsp coconut oil and swirl it around to coat the pan evenly. Crack the eggs into the pan and cook until a spatula can be slid under the edge. Flip them and cook for an additional minute or two, then serve.”

Poacher perfect

“Poaching is slightly trickier, but I always get good results this way: crack your egg into a non-stick pan with 1tsp coconut oil, cook it for 30 seconds, then pour a little bit of water into the pan and cover it with a lid. Steam the egg until it’s fully cooked. This is great with vegetables.”

See related

• How To Cook The Perfect Omelette
• Nail Eggs For Breakfast With These Four Simple And Healthy Recipes
• Three Lesser-Known Benefits Of Eggs

The Recipe: Primal Scramble

Ingredients

• ½tbsp coconut oil
• 3-4 eggs
• 1 broccoli head split into florets
• 1 onion, chopped
• 1 pepper, chopped
• ½ avocado, sliced
• 1 tomato, sliced

To make

1. Heat the oil in a frying pan on medium heat.
2. Add the onions and peppers (any colour), fry for a minute or two, then add the broccoli and sauté for a couple of minutes.
3. While the veg is cooking, beat your eggs in a bowl. When the vegetables are slightly tender, add the eggs to the frying pan. Occasionally stir and scrape the eggs from the frying pan to scramble them.
4. Take the pan off the heat while there’s still some liquid left in the eggs – this will cook off in the heat of the pan. Serve with the tomatoes and avocado.

The latest science First, to be clear, ditching all sugars is madness – nobody’s advising that you drop all glucose, fructose and lactose from your diet. The refined kind is another matter. The current NHS intake recommendation is no more than 30g a day, or less than 5% of your calories – a limit largely based on links between the sweet stuff and chronic diseases including obesity and type 2 diabetes.

This is where things get tricky: the most recent review of studies, published in December 2016 in the Annals Of Internal Medicine, concluded that low-sugar recommendations are ultimately based on weak science. Other experts immediately countered that the review was funded by a trade board that includes representatives from Coca-Cola and Hershey. Meanwhile, researchers are working on establishing causal links between sugar and disease: rodent research suggests that a molecule known as TNF-alpha, which has highly inflammatory properties, might connect obesity with diabetes, and Why We Get Fat author Gary Taubes is leading the charge in trying to link insulin resistance to brain diseases such as Alzheimer’s.

Ultimately, new research hasn’t come up with sound reasons to put you off sugar – but the fact that it’s so calorie-dense and nutrient-sparse should be enough to prompt you to minimise your intake.

The expert take “Yes, insulin inhibits fat oxidation and can increase fat storage,” says James Rutherford, a nutritionist and Bio-Synergy ambassador. “But taking in sugar at the right time can be beneficial for exercise performance. It’s best consumed when demand for energy is high, which means the best time to consume high-sugar foods would be around exercise.

See related

• How Much Sugar Should You Have A Day?
• Does Sugar Make You Fat? It Sure Does – Here’s How
• The Sugar-Free Diet – Diets On Trial
• Will Eating Fruit Make Me Fat? What?! No

“Increased glucose in the blood from sugar before exercise will generate energy to fuel the training session, especially if it’s of a high-intensity nature. Consuming some sugar after exercise will result in the increased blood glucose being moved to muscle cells to replenish muscle glycogen and aid with the repair process.

“At other times in the day when energy demand is low, though, muscles are not in a highly receptive state and therefore insulin moves glucose to fat cells instead.”

Do eat  Protein pancakes. “To slow the release of refined sugar, consume it alongside good-quality protein and fats,” suggests nutritional therapist Dr Christy Fergusson – in other words, treat your sweet tooth with a whey-packed snack and you’ll limit the damage. Alternatively, experiment. “Sugar alternatives such as honey can taste just as sweet but contain more nutrients and fibre,” says Fergusson.

Don’t eat Anything that gets the sugar into your system super-fast – that refillable chicken-shop Coke-bucket, say. You’ll jack your insulin levels sky-high, ensuring that you store fat as well as packing in a tonne of junk calories.

I was brought up in a vegetarian household – often vegan, as southern Indian food tends to be. Other than on pizza night, my mother rarely failed to put at least three different types of dish on the table – whether it was rice, spiced potatoes and aubergines, sambhar (a lentil and tamarind stew), carrots and beans in mustard seeds and a peppery tomato rasam, or home-made mushroom quiche, roasted vegetables and a Caprese salad. Given that she worked full-time as a GP, I have no idea how she managed, unless I’m blocking out the memory of a lot of potato waffles and buttery macaroni with grated Cheddar (still up there on my list of favourite dinners).

Food for dinner parties or birthdays was even better: home-made paneer cheese, blitzed with spices, then formed into koftas, deep-fried and cooked in a rich Mughal tomato and cream sauce, tiny stuffed aubergines, cauliflower cooked with ginger and chilli, and my favourite, pulao rice with cashews and saffron.

Weeknight cooking rarely affords the time for so many dishes, so I’ve taken the principles of vegetarian cooking learned from home, and applied them to the traybakes in my book The Green Roasting Tin, from which these two recipes are taken. The dishes are packed with flavour, through spices or fresh herbs and almost always lemon or lime juice (I am considering shares in a citrus farm) and there’s a variety of colours and textures in each dish.

Crisp Cauliflower Steaks With Harissa And Goat’s Cheese

Prep time 10 minutes Cook time 25-30 minutes

This is one of the most visually beautiful dishes in the book, and it tastes as good as it looks. Serve with Greek yogurt and some couscous on the side.

Ingredients (serves four)

• 1 very large cauliflower
• 1 red onion, quartered
• 1tbsp olive oil
• 1tsp sea salt
• 4tsp harissa
• 125g soft goat’s cheese, crumbled
• 30g pine nuts, roughly chopped
• 20g panko breadcrumbs
• 2 tablespoons fresh flat-leaf parsley, chopped

To make

1. Preheat the oven to 200°C/gas 6. Remove the greens from the cauliflower and pop them into the roasting tin along with the red onion. Drizzle with the olive oil and season with salt.
2. Slice the cauliflower from top to bottom into four thick steaks and lay these in the tin along with the greens and red onion. Rub each steak on both sides with ½tsp harissa. Season with sea salt, then press goat’s cheese on to each steak.
3. Mix the pine nuts, breadcrumbs and parsley with a pinch of sea salt, then scatter a quarter of this over each cauliflower steak, pressing down lightly.
4. Drizzle with olive oil, then transfer to the oven to roast for 25-30 minutes, until the tops are golden brown and the cauliflower is just cooked through.
5. Serve the steaks with couscous and Greek yogurt, with the crispy leaves and onions alongside.

See related

• The Best Vegan Cookbooks
• Make This Sweet Potato Vegetarian Curry Recipe To Mark Plant Power Day
• The Fastest Vegetarian Stir-Fry Recipe We’ve Ever Come Across

Slow Roasted Peppers, Aubergines And Tomatoes With A Basil And Almond Dressing

Prep time 10 minutes Cook time 60 minutes

This dish, known as escalivada in Spanish, can make even the dullest supermarket produce sing. The quantities given are to serve two generously, since that’s what’ll fit comfortably into a standard roasting tin, but you can easily double this up for a veggie feast – and even bring the vegetables to the table whole before “carving” and dressing them.

Ingredients (serves two to three)

• 2 whole aubergines, pricked all over with a fork
• 3 red pointy peppers
• 6 large vine tomatoes
• 1 red onion, quartered
• Handful of fresh thyme sprigs
• 4 large cloves of garlic, unpeeled
• 1tbsp olive oil
• 2tsp sea salt
• 50g whole almonds
• 1tbsp lemon juice
• 1tbsp extra virgin olive oil
• 25g fresh basil, roughly torn or chopped

To make

1. Preheat the oven to 200°C/ gas 6.
2. Tip the whole aubergines, red peppers, vine tomatoes, onion, thyme, garlic, olive oil and 1tsp salt into a large roasting tin, then use your hands to mix and coat everything in the oil and salt.
3. Transfer to the oven and roast for an hour, chucking the almonds in for the final ten minutes to toast.
4. Remove the tin from the oven – the veg should be charred all over and very soft when prodded. Retrieve the garlic, and leave the rest of the veg to sit while you whisk the lemon juice, extra virgin olive oil and another 1tsp sea salt with the squeezed-out and mashed roasted garlic. Using a knife and fork, remove the inedible tops and stems, then roughly tear the softened vegetables apart.
5. Scatter over the basil and the dressing, then mix everything thoroughly. Serve warm, with good crusty bread.

The Green Roasting Tin: Vegan And Vegetarian One Dish Dinners by Rukmini Iyer (£16.99, Square Peg) is out now

Buy from Amazon | £11.89

1. Maintaining consistency

Why Yes, the advice that will give you the most exciting results is one of the most boring. Consistency is, appropriately enough, the thing that most good trainers will tell you is the most important gym habit.

How “In my view this is number one for getting results,” says Turner. “Even the best programme in the word won’t work if you only do it now and again. Keeping consistent with both your training and nutrition is a sure fire way to get success in the gym. This doesn’t mean you need to train seven days a week but I can assure you that consistency is the number one habit for success and is way more important than what deadlift variation you are doing today.”

2. Focusing on goals

Why If you don’t know where you’re trying to get to, how on Earth would you expect to get there? Having a clear goal will give you a clear focus and a measurable target to aim for.

How “Without goals it’s easy to lose motivation and sight of where you are heading,” says Turner. “Break your long-term goals down into smaller, achievable goals. For example, if you have 10kg to lose, focus only on what it takes to lose 1kg at a time. Tick off each single kilo until all 10kg have been lost. It is no secret that every successful person in life sets daily goals and this should be no different with your health. You will also find hitting these small goals continually motivates you to keep on progressing.”

3. Nailing a plan

Why Once you have identified your goal, a plan is your step-by-step guide to achieving your aims. Without one, you’re unlikely to achieve anything significant.

How “As the saying goes, ‘Failing to plan is planning to fail’,” says Turner. “Hitting the gym with no idea of what to do is a surefire way to get nothing out of it. Having a plan means you get the most out of your time in the gym. It also means you are better prepared to deal with programme changes if, say, you can’t barbell squat because someone is already in the squat rack. Planning also allows you to make sure your sessions are geared towards hitting your goals. If you want to lose body fat and all you do is biceps curls, your programme isn’t right. Also, time is of the essence and having a sound plan means you won’t need hours in the gym to get the most out of your sessions.”

4. Finding balance

Why We’re not talking about your ability to stay upright while standing on a Bosu ball. Balance is about making sure that you develop a good all-round level of health and fitness and don’t make undue life sacrifices along the way.

How “For success, balance is key,” says Turner. “Balance means prioritising rest and recovery as much as you do working hard. It means keeping foods in your diet you enjoy, while not ruining your diet, to help you stay on track. It means making sure your training is balancing out opposing body parts and planes of movement. All these things will help you ensure your training, diet and life stay enjoyable – which makes it easier to stick with your diet or keep training hard. And it means it is much easier to be consistent, which just happens to be the number one thing for getting results!”

Ashton Turner is the co-founder of Evolve 353 gym in London. He has worked with clients across multiple training disciplines including kettlebells, Olympic lifting, strength and conditioning and Pilates.

When you want to make major changes to your body – specifically to build lean muscle mass and lose body fat – sometimes you need to go back to basics. That’s especially true if you’ve been trying to transform your body but seen little progress, or if you’re stuck in a rut and losing the desire and willpower needed to build your best-ever body.

There can be a tendency to do the opposite when you hit a roadblock – to look for shortcuts to success, or try to overcomplicate your training methods to force a breakthrough. But this isn’t the best route forward. Instead, try this two-week workout plan, which has been created to help you make the biggest possible change to your body in the shortest possible timeframe. It does this by focusing on those big-picture pieces that slot together to enable you to get the results you want faster.

Everything you need to know is revealed below, but rest assured that it’s going to reignite your love for training as well as help you make progress towards a bigger, stronger and leaner body through smart planning and exercise selection. In short, it’s going to keep your training simple so you don’t have to overthink your gym time. All you need to do is turn up, do the workouts and watch your body change for the better.

The Training Plan Explained

Your workouts for the first week are listed below, with every move clearly detailed using pictorial demonstrations, form guides, as well as the sets, reps, tempo and rest details you need to follow to get the best results possible. Then you’ll find the workout tables for the second and final week of the plan. If you want to repeat the fortnight to do a full-month plan, go back to the start and add an extra set to every move of every workout.

The goal

The overall goal of this two-week plan is to provide your body with the perfect stimulus to burn away body fat and add lean muscle mass. To this end, there are four sessions per week for both weeks, which have been designed to work your muscles progressively harder so your body has no choice by to add new muscle and strip away stubborn body fat. If you’re currently training three times a week or less, then upping your commitment to the gym will pay huge rewards in your pursuit of a bigger, stronger and leaner physique.

The split

The workout splits are two upper-body sessions and two lower-body sessions each week. This approach allows you to work all your major upper- or lower-body muscles hard in a session, then give them time to recover before you train them again. Working your major muscle groups more frequently is a fantastic way to force your body to grow bigger and leaner. A smart way to follow the plan this week (and every week) is to train on Monday, Wednesday, Friday and then Saturday or Sunday, so you give your body as much time as possible to recover between sessions.

The structure

Every workout is made up of six different exercises, which you’ll perform as straight sets. This means you do all the sets and reps of exercise 1, sticking to the tempo and rest periods detailed, and then move on to exercise 2, and do all the sets and reps, and so on until you finish all the reps of the final set of exercise 6.

The progression

The second week of the fortnight is very similar to the first: you perform two upper-body and two lower-body sessions, each comprising the same exercises in the same order. There is, however, one significant difference that’ll help you get the results you want faster. In week 2 you’ll do fewer reps per set than in the first week, but you’ll do an extra full set. This strategy is designed to help you lift heavier weights for each exercise in the second week. Even if you only increase the weight a small amount, it’s important to try to lift heavier because that’s what makes your muscles grow stronger.

The tempo

For every exercise in this plan you’ll see a four-digit number marked Tempo. Tempo is the speed at which you perform one rep of an exercise, and the four-digit number is the time in seconds you take to lower and lift the weight, and how long you pause at the top and bottom. For example, a 2010 tempo for the bench press means you take two seconds to lower the bar to your chest, with no pause at the bottom, then lift the bar in one second, with no pause at the top. An X means you perform each rep explosively – but still with perfect form.

See related

• The Ultimate Body Transformation Plan
• Fat-Loss Workouts: Five Circuits To Build Muscle
• The Two-Week Workout Plan To Build Muscle Fast

Workout Plan FAQ

Can anyone do this plan?

Absolutely. The plan has been designed to help you get great results whether you’re new to training or an experienced gym-goer. If you are more experienced you can lift heavier weights to challenge your muscles, as well as your heart and lungs, harder.

What weight should I lift for each exercise?

Use a weight that only just allows you to complete the final rep of the final set for each exercise. If you complete them with ease, the weight you are using is too light. It’s always better to be safe than sorry, so start with caution and focus on mastering the movement pattern. Once you are comfortable and know how to perform each move well, you can start increasing the weight.

What results can I expect to see after this two-week block?

Everyone is different but if you follow these workouts to the letter, you will notice some major physique changes in just two weeks – specifically feeling leaner and tighter around your middle, and broader and stronger across your torso and arms.

Week 1 Workout 1: Upper Body

1 Decline bench press

Sets 3 Reps 10 Tempo 2010 Rest 60sec

Targets Chest, triceps, front shoulders

Lie on a decline bench, holding a dumbbell in each hand at chest height. Plant your feet on the floor or box directly underneath your knees. Brace your core and back muscles, and press your feet into the ground. Keeping your whole body tight and your chest up, press the weights directly up until your arms are straight. Slowly lower the weights back to the start position under complete control.

2 Inverted row

Sets 3 Reps 10 Tempo 2011 Rest 60sec

Targets Upper back, biceps

Take a double shoulder-width overhand grip on the bar with your heels resting on the floor. Keeping your chest up, core braced and feet on the floor, pull your chest up towards the bar. Pause and squeeze your back muscles at the top of the rep, then slowly lower yourself back to the start.

3 Seated Arnold press

Sets 3 Reps 10 Tempo 2010 Rest 60sec

Targets Shoulders, triceps

Sit on an upright bench, holding a dumbbell in each hand with palms facing you. Keeping your chest up and core braced press the weights directly overhead, rotating your wrists as you go to finish with arms straight and palms facing forwards. Slowly lower the weights back to the start.

4 Renegade row

Sets 3 Reps 10 Tempo 2011 Rest 60sec

Targets Upper back, biceps

Start in a press-up position with each hand holding a dumbbell. Keeping your body straight with abs and glutes engaged, row one arm up, leading with your elbow, then back down to the start. Repeat with your other arm. That’s one rep.

5 Press-up

Sets 3 Reps 12 Tempo 2010 Rest 60sec

Targets Chest, triceps, front shoulders

Start in a press-up position with your hands flat on the floor and your shoulder, elbow and wrist joints lined up. Bend your elbows to lower your chest to the floor, then press back up powerfully to return to the start.

6 Seated Russian twist

Sets 3 Reps 12 Tempo 1111 Rest 60sec

Targets Abs

Sit holding a ViPR bar, dumbbell or other weight in both hands, then raise your feet off the floor. Engage your upper abs, then rotate your torso all the way to one side, then back across to the other side. That’s one rep. Keep each rep smooth and controlled and maintain tension on your core throughout the set.

Week 1 Workout 2: Lower Body

1 Box jump

Sets 3 Reps 12 Tempo X Rest 60sec

Targets Quads, glutes, hamstrings, core

Stand tall in front of a box or bench. Squat down then jump up and over the bench, landing on both feet. Turn around and jump back. That’s one rep.

2 Transverse lunge

Sets 3 Reps 12 Tempo 2010 Rest 60sec

Targets Quads, glutes, hamstrings, core

Stand tall with your chest up and core engaged, holding a dumbbell in each hand. Take a big step with your right leg back and behind you, rotating your torso as you do and bending your right leg to lunge in that direction. Your chest should be straight over your right thigh. Press back off your front foot to return to the start, then repeat with your left leg. That’s one rep.

3 Kettlebell squat

Sets 3 Reps 12 Tempo 2010 Rest 60sec

Targets Quads, glutes, hamstrings, core

Stand tall, holding a kettlebell in each hand in the racked position. Keeping your chest up and your core engaged, squat down as deep as you can so that your thighs are at least parallel to the floor. Push through your heels to stand back up and return to the start.

4 Hip thrust

Sets 3 Reps 12 Tempo 2011 Rest 60sec

Targets Glutes, core

Lie with your upper back supported on a bench, with a weighted barbell resting on the top of your upper thighs. Engage your glutes and raise your hips as high as you can, then pause in this top position and squeeze your glutes hard. Lower your hips back to the start.

5 Single-leg press

Sets 3 Reps 12 each side Tempo 2010 Rest 60sec

Targets Quads, glutes, hamstrings

Sit on the leg press machine with one leg on the platform and the other resting on the floor. Unlock the safety catch, then slowly lower the platform by bending your knee so that it moves towards your chest. Press through your foot to straighten your leg and complete the rep. Do all the reps stated with one leg, then switch legs and complete the same number of reps with the other leg.

6 Kettlebell swing

Sets 3 Reps 20 Tempo X Rest 60sec

Targets Core

Swing the kettlebell between your legs with both hands, then pop your hips forwards to drive it up to head height, keeping your arms relaxed. Let the kettlebell swing back down into the next rep

Week 1 Workout 3: Upper Body

1 Dumbbell flye

Sets 3 Reps 10 Tempo 2010 Rest 60sec

Targets Chest

Lie on a flat bench holding two dumbbells directly over your chest with straight arms. Bend your elbows slightly, then lower your hands out to the sides until you feel a stretch across your chest. Squeeze your pecs to return to the start.

2 Dumbbell reverse flye

Sets 3 Reps 10 Tempo 2011 Rest 60sec

Targets Upper back

Stand holding a light dumbbell in each hand, then bend forwards from the hips so your upper back is parallel to the ground. You can use an incline bench to rest your forehead on, if you want. With a slight bend in your elbows, raise the weights to the sides, leading with your elbows. Hold the top position briefly, then lower the weights back to the start.

3 Kettlebell press

Sets 3 Reps 10 Tempo 2010 Rest 60sec

Targets Shoulders, triceps

Stand tall holding a kettlebell in each hand in the racked position. Keeping your chest up and your core engaged, press the weights directly overhead until your arms are straight, then lower them back to the start.

4 Landmine row

Sets 3 Reps 10 Tempo 2011 Rest 60sec

Targets Upper back, biceps

Stand tall with your feet either side of a barbell loaded with weight at one end. The other end should be jammed into a corner. Bend down, hinging at the hips, and grab the barbell with both hands. Staying bent over but with your chest up so you don’t round your shoulders, row the bar up towards your chest. Pause for a second at the top, then lower the bar back to the start.

5 Barbell high pull

Sets 3 Reps 10 Tempo X Rest 60sec

Targets Total body

Stand tall with a very wide overhand grip on a barbell. Bend your knees then go into triple extension – at the ankles, knees and hips – to powerfully pull the bar up as high as you can. Control the bar path throughout, making sure it travels straight up and down.

6 TRX Pike

Sets 3 Reps 10 Tempo 1111 Rest 60sec

Targets Abs

Start in a press-up position but with your feet in a suspension trainer handle. Keeping your legs straight, raise your hips as high as you can so your upper and lower body form an inverted L-shape. Reverse the movement back to the start.

Week 1 Workout 4: Lower Body

1 Sumo deadlift

Sets 3 Reps 12 Tempo 1010 Rest 60sec

Targets Quads, glutes, hamstrings, core

With your feet wider than shoulder-width apart, squat down and grasp a barbell with a shoulder-width mixed grip. Keeping your chest up and core engaged, press through your heels to stand up, keeping the bar close to your body and pushing your hips forwards at the top. Reverse the movement back to the start.

2 Barbell lunge

Sets 3 Reps 12 each side Tempo 1010 Rest 60sec

Targets Quads, glutes, hamstrings, core

Stand tall with a barbell resting across your back and shoulders. Point your elbows behind you to retract your shoulder blades. Keeping your back upright and core braced throughout, take a big step forwards and lunge down until your rear knee touches the floor. Push off your rear foot to return to the start position. Continue, alternating which leg you lunge on.

3 Front squat

Sets 3 Reps 12 Tempo 2011 Rest 60sec

Targets Quads, glutes, hamstrings, core

Hold the bar across the front of your shoulders, either with your elbows pointing forwards and upper arms parallel to the ground, or with your arms bent and crossed with the fingers of each hand resting on the opposite shoulder. Squat down as low as you can, then press back up through your heels.

4 Dumbbell side lunge

Sets 3 Reps 12 each side Tempo 2011 Rest 60sec

Targets Quads, glutes, hamstrings, core

Stand tall, holding a dumbbell in each hand by your sides. Take a big step to the side, bending your leading leg as you lunge down, then press back off that foot to return to the start. Complete all the reps with that leg, then switch sides and complete the same number of reps with your other leg.

5 Single leg-press

Sets 3 Reps 12 each side Tempo 1111 Rest 60sec

Targets Quads, glutes, hamstrings

Sit on the leg press machine with one leg on the platform and the other resting on the floor. Unlock the safety catch, then slowly lower the platform by bending your knee so that it moves towards your chest. Press through your foot to straighten your leg and complete the rep. Do all the reps stated with one leg, then switch legs and complete the same number of reps with the other leg.

6 Reverse crunch

Sets 3 Reps 12 Tempo 1111 Rest 60sec

Targets Lower abs

Lie flat on your back with your arms flat on the floor and knees bent. Use your lower abs to draw your knees in towards your chest, then raise your hips up off the ground. Lower back to the start, keeping your abs fully engaged throughout.

Week 2

The exercises remain the same but the sets and reps change to work your body harder.

Workout 1: Upper Body

Workout 2: Lower Body

Workout 3: Upper Body

Workout 4: Lower Body

The latest science There’s a lot to recommend milk, cheese and other dairy products – if your body can handle them. In populations where milk consumption’s been historically high (that’s most of Northern Europe) lactose intolerance is rare, and if tossing a half-pint into your whey doesn’t produce any side effects, it’s probably worth doing. You’ll benefit from a host of nutrients and amino acids.

If you are intolerant, it can be tougher, but there are options. The fermented milk drink kefir, probably available in your local corner shop, gives you the same nutrients alongside probiotic benefits for the gut. In fact, the only thing you won’t get from a glug of the white stuff is the one you’ve probably been told about the most: recent study reviews suggest that milk doesn’t actually help to maintain calcium levels in bones or reduce the risk of fracturing them. Still, you can skip the food intolerance testing – if you feel good on dairy, stick with it.

The expert take “Dairy products are often avoided due to the fear of saturated fat, but they’re so nutrient-dense that it makes sense to include them in your diet in moderation,” says James Rutherford, a nutritionist and Bio-Synergy ambassador. “Dairy products are excellent sources of calcium and vitamins, which support muscle function. Potassium, magnesium, vitamin A and a host of B vitamins – crucial for energy metabolism – are also provided through dairy sources, before you even mention that they are a great source of protein. Dairy foods such as yogurt that contain bio-active live cultures provide probiotics that enhances

See related

• Is Cheese Good For You?
• Is Milk Good For You?
• The Dairy-Free Diet – Diets on Trial
• Healthier Dairy Food Choices

Do eat French cheeses – think Comté, Reblochon and Beaufort – which studies suggest can help maintain the diversity of your gut microbiome, thanks to their diverse populations of microbes. Greek yogurt, too – it’s high in vitamin B12 and calcium, and packs 10g of protein per 100g.

Don’t eat Processed cheese, which is boiled and treated with emulsifiers so it can be kept for longer via added preservatives, and fat-free fat yogurt, which typically adds sugar or artificial sweeteners to make up for its taste deficiencies.

Bodyweight crunches and planks just don’t cut it when you want to build rock-hard abs. For that you need to up the workload placed on your core muscles, and these abs-focused dumbbell moves will quickly fatigue these muscles.

Do the moves in order, without resting between exercises, to complete one round. Rest for two minutes between rounds. Do four rounds in total.

1 Swing

Reps 12

Hold the dumbbell in both hands, then swing it down between your legs, then back up to head up. Allow the weight to swing back down and go straight into the next rep.

2 Side bend

Reps 12 each side

Stand tall, holding a dumbbell in one hand. Bend down to work your side abs, then straighten back up. Do all the reps on one side, then switch hands and do the same number of reps on the other.

3 Woodchop

Reps 12 each side

Hold the dumbbell in both hands to one side of your legs, then swing it diagonally up to finish with the weight above your opposite shoulder. Reverse the move back to the start. Complete all the reps on one side then do the same number of reps on the other.

• Get Lean With This 20-Minute Dumbbell Circuit
• Build An Athletic Body With This Quickfire Home Dumbbell Circuit

4 Seated Russian twist

Reps 12

Sit with knees bent and feet flat on the floor, holding the dumbbell in both hands. Rotate your torso to one side, then back across to the other, then back to the middle. That's one rep. Make the last move of this circuit, the seated Russian twist, harder by raising – and keeping – your heels off the floor (pictured).

The key to getting fitter is pushing your body hard, resting for a short while, then going again, and that’s exactly what this surprisingly difficult session does. Start with a light plate and increase it as you get fitter and stronger.

Do the moves in order, without resting between exercises, to complete one round. Rest for two minutes between rounds. Do four rounds in total.

1 Overhead press

Reps 10

Hold a weight plate in both hands in front of your shoulders. Press it directly overhead until both arms are straight, then lower it back to the start.

2 Triceps extension

Reps 10

Stand tall, holding the weight plate in both hands directly overhead with arms straight. Keeping your elbows pointing forwards, lower the weight behind your head, then raise it back to the top position.

See related

• Weight Plate Exercises To Burn Fat And Add Muscle

3 Back squat

Reps 10

Hold the weight plate with both hands, resting it on the top of your upper back. Keeping your chest up and core braced, bend at your hips and knees to squat down as low as you can. Push through your heels to stand back up.

4 Halo

Reps 10

Stand tall, holding the weight plate in both hands above your head. Rotate it once clockwise around your head, then go anti-clockwise back to the start. That’s one rep.

To add muscle quickly it’s important to move efficiently, yet many of us develop poor movement patterns over time. Using an empty bar to focus on perfect form will correct this, while providing a heart rate-raising workout.

Do the moves in order, without resting between exercises, to complete one round. Rest for two minutes between rounds. Do four rounds in total.

Reps 12

Stand tall, holding a bar with straight arms. Hinge forwards at from the hips to lower the bar down your legs until you feel a good stretch in your hamstrings, then reverse back to the start.

2 Bent-over row

Reps 12

Hinge forwards from the hips, holding the bar with an overhand grip. Keeping your chest up, row the bar up towards your sternum. Pause, then lower back to the start.

3 Overhead press

Reps 12

Stand tall, holding the bar across the front of your shoulders with an overhand grip. Keeping your chest up, press the bar directly overhead until your arms are straight, then lower it.

See related :

• 5 Barbell Workouts To Burn Fat Fast
• Raise The Bar With This Five-Move Barbell Workout Routine
• Build Functional Fitness With This 20-Minute Barbell Workout

4 Back squat

Reps 12

Start holding the bar across the back of your shoulders and feet shoulder-width apart. Brace your core, then bend at the hips and knees to squat down as low as you can. Push through your heels to stand back up.

Learning how to make steak is a great place to start when you’re unfamiliar with cooking meat for a couple of reasons. First, cooking is basically about managing heat, and cooking meat is one of the simplest ways to master this simple skill. Second, whether you cook it gently and lovingly in an elegant Le Creuset griddle pan or take it outside and whack it on the barbecue, red meat is a great source of creatine and protein – essentials for building muscle – along with vitamins B, D and selenium.

Half the battle is getting good-quality meat, which is richer in nutrients; the other half is making it delicious. Richard Turner, Michelin-starred chef and founder of the East London Steak Company, explains how to do both.

Pack light

“Don’t buy vacuum-packed if at all possible – it’s usually a sign of large processing plants. Buy from a reputable butcher who keeps his or her beef on the bone, rather than off a supermarket shelf.”

Grass is greener

“Grass-fed meat is always better than corn-fed, and free range is a must. For steak, dark colour is a good indication of quality and there should be a good level of fat marbling present. The meat shouldn’t be bleeding.”

Treat your meat

“The cooking process for any red meat is the same. Let it come up to room temperature before cooking, season it just before cooking and always cook in a smoking hot pan – flick in a drop of water, and if it sizzles it’s ready. Then rest it for five to ten minutes in a warm place before serving.”

See related

• Andy Bates’ Steak Recipe with a Brazilian-Inspired Pesto
• How To Cook Steak Like A Pro

All-Star Steak Recipe

Ingredients (serves one)

• 350g steak
• Salt and freshly ground black pepper

To make

1. Your aim should be to get a good char on the outside while keeping the meat juicy and tender inside – impossible with a thin piece of meat. Ideally your steak should be at least 4cm thick.
2. Take the meat out of the fridge ten minutes before cooking. Get the pan really hot and, at the last minute, season the meat well with sea salt and coarsely ground black pepper. Don’t use any oil on the meat – if the pan is hot enough, the meat won’t stick.
3. Put the steak in the pan, leave it for a couple of minutes and then turn it. Turn it every couple of minutes until it’s done the way you like it. 

Side bends

You only have to lean forwards or backwards a little and this puts excess force on your spine, leaving you at risk of intervertebral disc trauma. Don’t risk it.

Switch for The suitcase carry. Your core does its best work when it’s resisting movement and stabilising your spine – help it by carrying a heavy dumbbell or kettlebell for 20m, switching hands and walking back. It’s great prep for heavy farmer’s walks.

Seated calf raises

The calf is made up of three main muscle groups: the medial and lateral gastrocnemius, and the smaller soleus. The first two are recruited more when the leg is straight, so seated raises won’t hit them as hard.

Switch for The donkey calf raise is a better option, but if you don’t have a machine – or a willing partner – switch to single-leg calf raises with your leg completely straight and a fingertip against the wall for balance.

Machine pull-ups

The pull-up should be a full-body movement, where even your abs and glutes are creating tension to help brace your body for the movement. The machine won’t teach you to do that. It also lets you hold your body at slightly the wrong angle.

Switch for Smaller sets. If you can only do three or four pull-ups, then rather than using assistance to do more, do one or two at a time – either with 60-second rests, or throughout your day.

Lunges with anything

Yes, it seems like a time-saver, but unless you’ve got strong arms (or weak legs), there’s no way that a pair of dumbbells you can curl or press will provide enough load to work your legs.

Switch for Doing them separately. If you’re after a time-saving arms-and-legs combo, grab a heavy kettlebell in each hand, lunge for six reps on each leg, then do six kettlebell cleans. Repeat three times without putting the kettlebells down.

Leg hovers

The idea behind holding your feet slightly off the ground is sound, but unless your pelvis stays correctly tilted, your core muscles can’t do the job – and the spine muscles come in to compensate.

Switch for The hollow-body hold. If you can’t keep your lower back flat against the floor for the leg hover, bring your legs higher off the ground and your shoulders up, with your hands above your head. Hold for 30 seconds, rest for 60.

See related

• 5 Chest Exercises That Are Better Than The Bench Press

Upright rows

Yes, they feel like they’re stimulating your traps and delts – but they’re also aggravating any existing shoulder issues you have, by mashing your shoulder’s bony acromion process against the tendons of your rotator cuff. For most people, it’s not worth the pain.

Switch for Trap bar shrugs. They’ll allow you to load up and hit your traps harder, and the neutral grip means putting your shoulders under less stress.

A higher level of life satisfaction or a happy disposition will, according to recent research, make you better at your job, more likely to get a promotion, and less likely to quit. One study from the University of Warwick found that happiness led to a 12% jump in productivity and caused a threefold increase in creativity.

Of course, being happy at work is easier said than done. So if you’re one of the majority of people who aren’t exactly tap-dancing to work, here are some ways to boost your levels of on-the-job happiness from Happiness Hacks author Alex Palmer.

It’s not about the money

Whatever meaning you are drawing from your job, one thing is for certain: doing it for money won’t bring you happiness. Studies have found no correlation between higher salaries and higher levels of happiness. A survey of thousands of twins found that income accounted for less than 2% of the difference in their respective levels of well-being. Researchers have found that once a person earns an average of £55,000 per year, they experience a “happiness plateau”. Those making millions may be able to buy nice things, but they don’t enjoy a higher level of happiness commensurate with the higher salary.

Takeaway tip Stop putting so much importance on making more at work. A fatter paycheck is not going to make your smile any wider.

Track your progress

Viewing your activities as part of a long-term goal improves your mood on a chemical level. Participants in a study were asked about personal and family goals, rated their mood, and assessed the relevance of their current activity to these goals during the day, every three hours over a week. At each check-in, subjects also provided saliva samples so their levels of cortisol – known as the “stress hormone” – could be measured. Activities that participants identified as furthering their goals correlated with more positive mood ratings and lower levels of cortisol in their saliva, suggesting that goal-oriented behaviour is important to mood and stress management.

Takeaway tip Make a daily goal chart and track how each step forwards is moving you closer to accomplishing a long-term goal.

See related

• Six Happy Habits To Adopt Today
• Three Mindfulness Exercises To Try On The Way To Work
• How To Avoid Assholes At Work

Take a break

Long live the coffee break. Researchers at the University of Toronto say that frequent breaks improve creativity because our brains have a limited amount of energy, requiring them to be frequently recharged. But just taking a break is not the solution – it’s what you do with it that counts. To recover from work, you need to use your break to do activities that “stop the demands associated with work”. That means engaging in what the researchers defined as “respite activities” – involving either low effort (napping, relaxing or sitting quietly) or a preferred choice (reading a book or spending time with friends).

Takeaway tip Avoid filling your breaks with more work (even if it’s different from the work you are paid to do). Use your respite to recover fully and get your energy back for when you return to the desk.

Happiness Hacks: 100% Scientific, Curiously Effective (£9.95, The Experiment) by Alex Palmer is released on 1st October.

Pre-order from Amazon | £10.99

A couple of months ago, the image you see above on the right graced the cover of Men’s Fitness. That happened because I used to look like the picture above on the left and the good news, for anyone who wants to change how they look and feel in a short space of time, is that the time between the two pictures being taken was just eight weeks.

My muscular metamorphosis came about because I followed the training and nutrition system set out in New Body Plan, the book that outlines my experience. In the issue of Men’s Fitness whose cover I was on, I described the physical and mental state I found myself in before I started the plan (overworked, overfed and underwhelmed – sounds familiar, right?) and the physical and emotional journey that took me from being an overweight 37-year-old to becoming a cover model. I also shared the fundamental exercise and eating concepts that helped me lose 10kg of fat in just eight weeks.

What I didn’t do, however, was detail the exact workouts that got me there. So to help you kick-start your own body transformation, we’re sharing the precise sessions that I did in the first fortnight-long block of the eight-week plan. 

The full plan is made up of four progressive blocks, each with a distinct goal. Once you complete this block, you can either use the book to follow Jon’s experience or you can repeat it to complete your own month-long routine. To get the full benefit of the plan we recommend that you also follow the nutrition advice you’ll find at newbodyplan.co.uk.

See related 

• Here’s How This Man Lost 10Kg Of Fat in Eight Weeks
• Diet Tips From The Man Who Lost 10kg Of Fat In Eight Weeks

New Body Plan Training Theory

In this first fortnight of the plan your goal is simple: to create solid foundations from which you can build a bigger and leaner body. To this end, the first block of this eight-week programme has been designed to increase your strength levels, building stronger and more powerful muscles. This will start to re-shape your body by chipping away at body fat stores and creating the right stimulus for new lean muscle mass to be built. And building these strong foundations first will also enable you to work harder and smarter in the subsequent blocks to burn fat faster while also adding lean muscle mass quickly.

The workout splits in this initial block are very easy to understand – they’re simply split into upper-body sessions and lower-body sessions. This approach allows you to work all your major upper- or lower-body muscles hard, then give them time to recover before you train them again. You’ll target your torso and arms twice a week, and your legs and abs twice a week too. A smart way to follow the plan this week (and every week) is to train on Monday, Wednesday, Friday and then Saturday or Sunday, so you give your body as much time as possible to recover between sessions.

Every workout in this two-week block is made up of six different exercises, which you’ll perform as straight sets. This means you do all the sets and reps of exercise 1, sticking to the tempo and rest periods detailed, and then move on to exercise 2, and do all the sets and reps, and so on until you finish all the reps of the final set of exercise 6. This approach is both easy to follow and the smartest lifting strategy to use when working towards increasing strength levels.

The second week of the fortnight is very similar to the first week – you perform two upper-body and two lower-body sessions, each comprising the same exercises in the same order. There is, however, one major difference to help you get stronger faster. In week 2 you’ll do fewer reps per set than in the first week, but you’ll do an extra full set. This strategy is designed to help you lift heavier weights for each exercise in the second week. Even if you only increase the weight a small amount, it’s important to try to lift heavier because that’s what makes your muscles grow stronger. 

Tempo

In every workout table in this plan you’ll see a column marked Tempo, between the Reps and Rest columns. In this column, each exercise has a four-digit number. Tempo is the speed at which you perform one rep of an exercise, and the four-digit number is the time in seconds you take to lift and lower the weight, and pause at the top and bottom. For example, a 2010 tempo for the bench press means you take two seconds to lower the bar to your chest, with no pause at the bottom, then lift the bar in one second, with no pause at the top. An X means you perform each rep explosively – but still with perfect form.

New Body Plan FAQ

What results can I expect to see after this two-week block?

Everyone is different but Jon lost just about 2.5kg of fat during his first two weeks on the plan, and the early feedback we’ve seen from people taking up the challenge suggests others have lost similar amounts of weight. To do that, however, you’ll need to complete the workouts and adjust how you eat.

The best thing about the New Body Plan is that it uses a flexible, sustainable approach to food. No foods are banned and no food groups are cut out. Instead, you eat according to calorie and macronutrient (protein, carbohydrate and fat) targets in line with your overall goal.

The plan takes a progressive approach to training. It starts with challenging but achievable workouts, then gradually builds in intensity and difficulty as you get fitter and stronger. The final four weeks of the plan, for example, include “finishers” at the end of each workout, which are high-intensity drills designed to ramp up your fat loss efforts.

Use a weight that only just allows you to complete the final rep of the final set for each exercise. If you complete them with ease, the weight you are using is too light. If you fail early, you’ve gone too heavy.

Can anyone do this plan?

Absolutely. You’ll get great results whether you’re new to training or an experienced gym-goer. If you’re unsure about anything involved in the plan, ask us a question on social at @JonLipseyMedia (on Twitter and Instagram) and @NewBodyPlan (on Twitter and Instagram). Good luck!

Week 1 Workout 1

1 Dumbbell bench press

Sets 3 Reps 10 Tempo 2010 Rest 60sec

Targets Chest, triceps, front shoulders

Lie on a bench, holding a dumbbell in each hand at chest height. Plant your feet on the floor directly underneath your knees. Brace your core and back muscles, and press your feet into the ground. Keeping your whole body tight and your chest up, press the weights directly up until your arms are straight and the weights touch over the middle of your chest. Slowly lower the weights back to the start position under complete control.

2 Lat pull-down

Sets 3 Reps 10 Tempo 2011 Rest 60sec

Targets Lats, biceps

Take a shoulder-width overhand grip on the bar and sit on the seat with your knees under the padded bar and your feet flat on the floor. Keeping your chest up, core braced and feet on the floor, pull the bar down towards your chin, leading with your elbows. Pause at the bottom of the rep and squeeze your lats as hard as you can, then return the bar to the top position slowly and under control.

3 Dumbbell overhead press

Sets 3 Reps 10 Tempo 2010 Rest 60sec

Targets Shoulders, triceps

Stand tall with your chest up and core braced, holding a dumbbell in each hand at shoulder height with your palms facing away from you. Keeping your chest up and abs engaged, press the weights directly overhead until your arms are straight and the weights touch above your head. Slowly lower the weights back to the start position under complete control. Keep each rep smooth without any bouncing.

4 Dumbbell biceps curl

Sets 3 Reps 10 Tempo 2011 Rest 60sec

Targets Biceps

Stand tall with your chest up and core braced, holding a dumbbell in each hand with your arms straight and your elbows by your sides with your palms facing away from you. Keeping your chest up and your elbows tight to your sides, curl the weights up towards shoulder height. Squeeze your biceps hard at the top of the rep, then slowly lower the weights back to the start under complete control. Straighten your arms fully at the bottom and flex your triceps hard before you start the next rep.

5 Triceps press-down

Sets 3 Reps 10 Tempo 2010 Rest 60sec

Targets Triceps, lower chest

Stand tall in front of a cable machine with your chest up and core engaged, using both hands to hold a double rope handle attached to the high pulley. Keeping your chest up and your elbows tight to your sides, press your hands down until your arms are fully straight. Hold this bottom position and flex your triceps to keep the tension on them. Slowly return to the start position, without letting your elbows move away from your sides at any point. When you return to the top position, squeeze your biceps.

6 Press-up

Sets 3 Reps 10 Tempo 2010 Rest 60sec

Targets Chest, triceps, front shoulders

Get on all fours with your legs and arms straight, your hands under your shoulders and your body in a straight line from head to heels. Raise your hips and brace your core to keep your entire body stable. Bend your elbows to lower your chest towards the floor, but don’t let them flare out to the sides - they should stay tight to your sides. Go as low as you can, then press back up to straighten your arms and return to the start position.

Week 1 Workout 2

1 Dumbbell lunge

Sets 3 Reps 12 Tempo 2010 Rest 60sec

Targets Quads, glutes, hamstrings, core

Stand tall with your chest up and your abs engaged, holding a dumbbell in each hand. Take a big step forwards with one foot, then lunge down until both knees are bent at 90°. Push off your front foot to return to the start and repeat, leading with your other leg. Continue, alternating your leading leg, until you have done 12 reps in total.

2 Goblet squat

Sets 3 Reps 12 Tempo 2010 Rest 60sec

Targets Quads, glutes, hamstrings, core

Stand tall with your chest up and core engaged, holding a dumbbell or kettlebell at chest height with both hands, as you might hold a goblet. Keeping your chest up and back straight, initiate the move by bending your knees and pushing your hips backwards, and squat down until your elbows brush the insides of your knees. Keep your weight on your heels and press down through them to straighten your legs and return to the start position.

3 Dumbbell step-up

Sets 3 Reps 12 Tempo 1010 Rest 60sec

Targets Quads, glutes, hamstrings, calves

Stand tall in front of a raised platform or bench, holding a dumbbell in each hand. Keeping your chest up and your core engaged, step up onto the raised surface with one foot, then the other. Step back down, leading with the foot that stepped up first. That’s one rep. Alternate your leading foot with each rep, keeping your torso upright throughout the set.

4 Bodyweight squat

Sets 3 Reps 25 Tempo 2010 Rest 60sec

Targets Quads, glutes, hamstrings, core

Stand tall with your chest up, abs engaged and arms straight by your sides. Bend your knees to squat down as low as you can, either keeping your arms by your sides or raising them until your hands are level with your shoulders. Push through your heels to straighten your legs and return to the start position.

5 Crunch

Sets 3 Reps 12 Tempo 1111 Rest 60sec

Targets Upper abs

Lie flat on your back with your knees bent and feet flat on the floor, and bend your arms so your fingers touch the sides of your head. Engage your abs, then raise your torso off the floor without tensing your neck. Keep the tension on your abs as you slowly lower your torso back to the floor. Make each rep harder by not allowing your upper back to touch the floor between reps.

6 Plank jack

Sets 3 Reps 20 Tempo 1010 Rest 60sec

Targets Core, lower abs

Get into position, supporting yourself on your forearms with your elbows underneath your shoulders. Engage your abs, then raise your hips so that your body forms a straight line from head to heels. Without letting your hips sag, jump both feet out to the sides so your toes tap the floor, then jump your feet back in. Keep repeating this movement. Keep your head and neck relaxed and keep your breathing controlled – don’t hold your breath.

Week 1 Workout 3

1 Incline dumbbell bench

Sets 3 Reps 10 Tempo 2010 Rest 60sec

Targets Upper chest, triceps, front delts

Lie on an incline bench, holding a dumbbell in each hand at chest height. Plant your feet on the floor directly underneath your knees. Brace your core and back muscles, and press your feet into the ground. Keeping your body tight and your chest up, press the weights directly up until your arms are straight and the weights touch over the middle of your chest. Slowly lower the weights back to the start position under complete control. Keep each rep smooth without “bouncing” the weights at the bottom.

2 Seated row

Sets 3 Reps 10 Tempo 2010 Rest 60sec

Targets Upper back, biceps

Position yourself on the machine with your feet against the foot rest, holding a double-grip cable attachment in both hands. Keeping your chest up, back straight and core braced, row your hands towards your body, leading with your elbows. Once your hands are by your body, pause for a second and squeeze your back and biceps muscles hard, then reverse the move back to the start position.

3 Dumbbell lateral raise

Sets 3 Reps 10 Tempo 2011 Rest 60sec

Targets Side shoulders

Stand tall with your chest up, abs braced and feet hip-width apart, holding a light dumbbell in each hand by your sides with your palms facing one another. Keeping a slight bend in your elbows, raise the weights out to the sides, no higher than shoulder height. As the weights approach shoulder height, rotate your wrists slightly so that your little fingers are pointing straight up – this will contract your side delts harder. Pause and hold this top position for a second, then slowly lower the weights back to the start under complete control.

4 Hammer curl

Sets 3 Reps 10 Tempo 2011 Rest 60sec

Targets Biceps, forearms

Stand tall with your chest up, core braced and shoulders back, holding dumbbells with your palms facing your sides. Keeping your chest up and your elbows tight to your sides, curl the weights up towards shoulder height. Squeeze your biceps hard at the top of the rep, then slowly lower the weights back to the start under complete control. Straighten your arms fully at the bottom and flex your triceps hard before you start the next rep.

5 Cable triceps extension

Sets 3 Reps 10 Tempo 2011 Rest 60sec

Targets Triceps

Stand tall with your back to a cable machine with your chest up and core engaged, holding a double rope handle in both hands behind your head attached to the low pulley. Lean forwards slightly from your hips, but keep your chest up and back straight. Keeping your elbows locked in position and pointing straight up, press your hands up and forwards to straighten your arms. When your arms are straight, pause and flex your triceps for one second. Slowly return to the start position and squeeze your biceps hard before the next rep.

6 Press-up

Sets 3 Reps 10 Tempo 2010 Rest 60sec

Targets Chest, triceps, front shoulders

Get on all fours with your legs and arms straight, your hands under your shoulders and your body in a straight line from head to heels. Raise your hips and brace your core to keep your entire body stable. Bend your elbows to lower your chest towards the floor, but don’t let them flare out to the sides - they should stay tight to your sides. Go as low as you can, then press back up to straighten your arms and return to the start position.

Week 1 Workout 4

1 Dumbbell lunge

Sets 3 Reps 12 Tempo 2010 Rest 60sec

Targets Quads, glutes, hamstrings, core

Stand tall with your chest up and your abs engaged, holding a dumbbell in each hand. Take a big step forwards with one foot, then lunge down until both knees are bent at 90°. Push off your front foot to return to the start and repeat, leading with your other leg. Continue, alternating your leading leg, until you have done 12 reps in total.

2 Goblet squat

Sets 3 Reps 12 Tempo 2010 Rest 60sec

Targets Quads, glutes, hamstrings, core

Stand tall with your chest up and core engaged, holding a dumbbell or kettlebell at chest height with both hands, as you might hold a goblet. Keeping your chest up and back straight, initiate the move by bending your knees and pushing your hips backwards, and squat down until your elbows brush the insides of your knees. Keep your weight on your heels and press down through them to straighten your legs and return to the start position.

3 Leg extension

Sets 3 Reps 12 Tempo 2011 Rest 60sec

Targets Quads

Prepare the machine, following the instructions to make the necessary adjustments so when you sit on it you’re positioned correctly and safely. In the start position you should be sitting upright with your chest up and shins against the padded bar. Lift the bar by raising your feet until both legs are fully straight. Hold this top position for one second, keeping the maximum amount of tension on your quads, then slowly lower your feet back to the start position.

4 Hamstring curl

Sets 3 Reps 12 Tempo 2011 Rest 60sec

Targets Hamstrings

Prepare the machine, following the instructions so when you sit on it you’re positioned correctly and safely. In the start position you should be sitting upright with your chest up and straight legs, with the padded bar against the back of your ankles, above your heel. Lower the bar by bending your knees and pulling your feet down underneath your body. Hold this bottom position for one second, keeping the maximum amount of tension on your hamstrings, then slowly raise your feet back to the start position.

5 Bicycle crunch

Sets 3 Reps 12 Tempo 1111 Rest 60sec

Targets Core, side abs

Lie flat on your back with your fingers by your temples and legs straight. Raise your torso off the floor. Engage your abs, then lift your feet off the floor. Crunch up and rotate your torso to one side, bringing your opposite knee in to touch your elbow. Reverse the movement to return to the start – without your upper back or feet touching the floor – then repeat on the other side. Return to the start to complete one rep. Continue, alternating sides.

6 Plank toe tap

Sets 3 Reps 12 Tempo 1111 Rest 60sec

Targets Core, abs

Get into a plank position, supporting yourself on your forearms with your elbows underneath your shoulders. Engage your abs, then raise your hips so that your body forms a straight line from head to heels. Keep that tension on your core and squeeze your glutes. Without letting your hips sag, lift and move one foot out as far as you can to the side. Tap your toe down on the floor then bring it back in and repeat with the other foot. That’s one rep.

Week 2

The exercises remain the same but the variables change to provide a new challenge.

Workout 1: Upper body

Workout 2: Lower body

Workout 3: Upper body

Workout 4: Lower body

Work your abs through a variety of angles to hit as many muscle fibres as possible, and keep tension on your core throughout each set. There, we said it. That’s the training “secret” to building a rock-hard six-pack (so long as you’re paying the same care and attention to your diet as to your training, of course).

This six-move abs workout, broken into two three-move tri-sets, will hit your upper, lower and side abs, as well as the deep-lying muscles of your core, to fire up your midsection so that your body has no choice but to make these crucial muscles bigger, stronger and more defined.

Do this workout twice a week for a month, increasing the weight or reps each week, and you’ll sculpt lean hard abs.

How to do the workout

This session is made up of six moves, split into three tri-sets, which are mini-circuits containing three exercises. That means you’ll do moves 1A, 1B and 1C in order, sticking to the reps detailed and only resting after all the reps of the move 1C.

You’ll do three circuits of the first tri-set, which works your upper abs, lower abs, then the fast-twitch muscles of both, then move on to the second tri-set, where all three moves work your entire core, repeating the same pattern with moves 2A, 2B and 2C.

To work your abs harder, engage them before the first rep of each set so that they work to stabilise your core from the get-go.

1A Dumbbell crunch reach

Targets upper abs

Sets 3 Reps 12 Rest 10sec

Lie flat on your back with knees bent, holding a dumbbell in both hands. Use your abs to crunch up, keeping your arms straight to raise the weight as high as you can. Hold this top position, then slowly lower your torso back to the start.

1B Straight-leg raise

Targets lower abs

Reps 12 Rest 10sec

Lie on your back with hands by your head or your sides. With your feet together, raise them as high as you can, while keeping your legs straight. Keep the tension on your lower abs as you slowly lower them back to the start.

1C Mountain climber

Targets core

Reps 30 Rest 2min

Start in a press-up position. Without letting your hips sag, draw one knee up and bring it across towards your elbow. Return to the start, then repeat with your other leg. That’s one rep. Keep reps fast but controlled.

See related

• Add Some Weight To Your Abs Workout
• Two Home Abs Workouts From Cover Model Alex Crockford

2A Modified V-sit

Targets core

Sets 3 Reps 12 Rest 10sec

Lie with your fingers by your temples and feet off the floor. Draw your knees in towards your chest as your crunch your torso up so your elbows go past your knees. Lower back to the start. Don’t let your heels touch the floor.

2B Seated dumbbell Russian twist

Targets core

Reps 12 Rest 10sec

Sit on the floor with your knees bent and feet slightly raised, holding a dumbbell in front of you. Twist to one side, pause, and then twist back to the other and then return to the middle. That’s one rep. Aim to keep your feet off the floor throughout.

2C Dumbbell T-raise

Targets core

Reps 6 each side Rest 2min

Start in a press-up position with a dumbbell in each hand. Keeping your core tight, lift one weight and rotate your torso to point it straight up. Your head should follow the weight. Reverse the move to the start, and alternate your lifting arm with each rep.

Orange And Carrot To Help Boost Your Immune System

Tastes like sunshine, bulletproofs your health.

Ingredients (serves two)

• 2 carrots, peeled provides falcarinol, a compound that can reduce the risk of lung and colon cancer.
• 1 orange, peeled
• ½ mango provides carotenoids, a group of powerful antioxidants that help to ward off cancer.
• 125g non-fat Greek yogurt
• 250ml grape juice provides nitric oxide, which helps to improve cardiovascular health.
• For an added immune system boost, add a pinch of ginger to your smoothie. It has anti-inflammatory properties that help improve recovery after exercise.

Nutrition (per serving)

• Calories 387
• Protein 17.1g
• Fat 1.7g
• Carbs 121g

Coconut And Coffee To Help Enhance Your Fitness

Sharpen up with this sweet caffeine cocktail.

Ingredients (serves two)

• 300ml coconut water contains a range of essential brain-enhancing electrolytes.
• 1 shot of espresso is a stimulant that can help to delay your perceptions of fatigue.
• 1 medium banana
• Handful of blueberries provides antioxidants that have been shown to improve memory.
• 1 medium apple has been found to reduce the risk of brain diseases such as Alzheimer’s and Parkinson’s.

Nutrition (per serving)

• Calories 301
• Protein 4.5g
• Fat 1.6g
• Carbs 73.5g

See related 

• The Best Smoothie Makers
• The Best Smoothie Recipes
• Five Breakfast Smoothies To Upgrade Your Morning

Chocolate And Beetroot To Help Build Endurance

Chuck choc into the mix for a drink that helps you go further and faster for longer.

Ingredients (serves two)

• 28g 85% cacao dark chocolate provides flavonoids, which help transfer oxygen to working muscles by keeping blood vessels healthy.
• 1 small beetroot can reduce the oxygen cost of aerobic exercise and increase the time it takes to reach exhaustion.
• 300ml semi-skimmed milk provides endurance-fuelling carbohydrates and electrolytes.
• 50g strawberries
• 50g raspberries

Nutrition (per serving)

• Calories 127
• Protein 8.4g
• Fat 7.4g
• Carbs 25g

Peanut Butter And Banana To Help Boost Your Training

Carbs for energy, protein to build muscle, abs-friendly healthy fats – this shake’s got the lot.

Ingredients (serves two)

• 1tsp peanut butter provides niacin, which will boost your energy levels ahead of a tough workout
• 1 medium banana provides vitamin B6, which helps the body break down and digest protein.
• 50g oats
• 100g non-fat Greek yogurt provides protein, which helps to build and repair muscle tissue.
• Pinch of ginger
• Water, to taste

Nutrition (per serving)

• Calories 285
• Protein 19g
• Fat 7.4g
• Carbs 70g

Banana And Avocado To Help You Sleep More Soundly

How do you sleep at night? Longer and better, after drinking this creamy shut-eye enhancer.

Ingredients (serves two)

• 1 medium banana provides tryptophan, which the body converts into serotonin and melatonin to promote sleep.
• ½ an avocado provides magnesium, which helps to calm your nervous system and prepare it for sleep.
• 1 kiwi fruit provides antioxidants that improve the onset, duration and quality of sleep.
• Handful of kale helps the brain to use tryptophan more efficiently to improve sleep quality.
• 400ml semi-skimmed milk
• 1tbsp honey

Nutrition (per serving)

• Calories 303
• Protein 10.6g
• Fat 11.5g
• Carbs 44g

Do I need to different moves depending on my primary training goal?

The barbell exercises that should make up each training session don’t really change whether you’re training for more strength, increased muscle mass (hypertrophy) or fat loss. In all three scenarios the three big lifts (barbell squat, deadlift and bench press), as well as a few key other ones including the overhead press and bent-over row, should feature. What does change, however, is how long you rest between sets, and consequently the weight you have on the bar.

How do I build strength and muscle size?

To build strength you need to lift heavy – upwards of 80% of your one-rep max. Lifting this heavy means you can only do a few reps and you’ll need to rest longer between sets to allow your muscles and central nervous system to recover. This can be three to five minutes.

When lifting for more muscle mass you will lift lighter – 60-80% of your one-rep max – but do more reps, and keep rest periods under three minutes to maximise the damage to your muscles fibres, because this is what causes your muscles to grow bigger.

What about the big lifts and fat loss?

To reduce body fat you want to keep your rest periods between sets and different exercises as short as possible – under one minute – to elevate your heart rate and build up an oxygen debt that your body must repay post-workout. This increases your metabolism in the hours after lifting to burn more calories. With such short rest periods you will have to reduce the weight on the bar so you can lift safely, especially towards the end of your session when you start to get tired.

How do I perform the big lifts?

When training for strength your best bet is to do straight sets. Doing one move at a time allows you to really focus on maximising your output. For hypertrophy you can do straight sets, or pair two moves together – such as the bench press and bent-over row – in a superset.

What’s a better big lift approach for fat loss?

A great option is a barbell complex, in which you do a variety of bar moves back to back in a circuit. It’ll work all your major muscle groups as well as your heart and lungs to burn maximum calories in a short period of time. Try four sets of ten reps of the below five moves, resting for two minutes after exercise five.

1. Deadlift
2. Front squat
3. Overhead press
4. Bent-over row
5. Romanian deadlift

How do I incorporate auxiliary moves?

For strength gains you can use the assistance moves as part of your warm-up, or after the main lift to work on your weaknesses. For hypertrophy, you can focus on specific body-part lifts to cause maximum muscle damage. For instance, for a bigger chest, you can do the bench press, then the incline dumbbell press in a superset with incline dumbbell flyes. Focus on key body parts each session and really hit them hard. For fat loss, a well-executed circuit-style session will be enough to get your body burning fat.

I was never a big fan of body transformations. The main reason for that? Because I thought that they encouraged unsustainable ways of eating. My preconception was that to make a big change in a short space of time, you have to eat in a way that’s unappealing and also unsustainable. I know that’s not the case because I recently completed a transformation programme that saw me go from being overweight to becoming a Men’s Fitness cover model in just eight weeks, and I did it by using a system that was both surprisingly simple and built for the long haul.

The system I used – the New Body Plan – has a simple but powerful concept at its heart. It’s flexible, which means you can eat the food you like, rather than having to shove endless florets of broccoli down your neck because the restrictive meal plan tells you to. And it doesn’t ban either whole food groups or individual foods.

If you’ve ever considered doing a body transformation but been put off because the food side of things is unappealing, you’ll be pleased to know that making a positive change to your body doesn’t have to make you miserable. To give you a flavour of what’s involved, I’ve outlined some the big-picture advice that I used to lose 10kg of fat in just eight weeks, as well as some other practical bits of advice that helped me to get a result than I never thought was possible. And if my experience inspired you to start your own transformation journey, please say hi at @JonLipseyMedia (on Twitter or Instagram) or @NewBodyPlan (Twitter and Instagram) on social and let me know how you’re getting on.

Nutrition Essentials

Protein first

The aim of your body transformation is to simultaneously lose fat and add muscle, and the best way of doing that is to prioritise high-quality protein intake from meat, fish and eggs. From there you should add healthy fats (monounsaturated, polyunsaturated and saturated), which you can get from dairy, nuts, seeds, avocado and olive oil, and fill in the rest with carbohydrates. There’s a comprehensive guide to how to eat in the New Body Plan.

Don’t chase perfection

The better your diet, the better your result will be. If you can eat well all of the time, great. But if you sense that’s not realistic for you to stick to, it’s perfectly OK to use the 90% nutrition approach, where you eat well 90% of the time and take a more relaxed attitude for your remaining meals.

Limit booze

Booze contains plenty of calories but few useful nutrients from a body transformation perspective, so if you don’t limit your alcohol intake during the eight-week challenge then you’ll struggle to lose fat and add muscle. If you really want to drink, our advice is to stick to clear spirits or red wine instead of white wine or beer.

Eat carbs around training

Normally, for non-athletes, nutrient timing isn’t that important. But because your time and calorie intake are limited during the New Body Plan, it does become a significant factor. We recommend having a small amount of carbs a couple of hours before training to give you the energy to nail the session. Then have a portion of carbs alongside protein in your post-workout meal. 

Max out on veg

Vegetables contain lots of nutrients that will support your general health and immune system, which is crucial when you’re asking a lot of your body. They also contain fibre and water, which will help you to feel satisfied and stay feeling full after your meal.

Drink heavily

Water, that is. Dehydration can easily be confused with hunger, so if you’re not drinking enough water that could lead to eating more than you need to. Water is also essential for all manner of physiological processes, so it will help you stay healthy throughout your transformation challenge.

See related

• 13 Expert Weight-Loss Tips
• The Best Exercises For Weight Loss
• How To Build Muscle Naturally

How To Eat Smarter

Keep a food diary

Making a note of what you eat and when you eat it will help you to stick to the principles in the plan, which will have a positive impact on your transformation outcome. It will also help you to make the right adjustments as you progress.

Don’t sweat the slip-ups

During the course of eight weeks you’ll consume about 112,000 calories. One glass of wine is about 140 calories. A doughnut is about 280 calories. So, in the grand scheme of things, a slip-up is going to make no difference to your overall progress. In fact, you’ll probably do more harm by stressing about it or letting it sap your motivation. Of course, drinking alcohol or eating refined sugar frequently will derail your progress, but it’s important to maintain a sense of perspective.

Take your time

We live in a world where we do everything in a hurry but when eating, it pays to slow down. There are a couple of reasons for this. If you chew your food properly you’ll digest it more effectively and assimilate more of the nutrients – which is particularly important when every calorie counts. You’ll also be more receptive to your body telling you when you feel full, so you’ll feel more satisfied at the end of a meal and you’ll find it easier to resist the urge to overeat.

Don’t rush back for a second helping

How you eat, as well as how much, will have an influence on how full you feel. If you wolf down a plate of food, the chances are you’ll still feel hungry when you finish. This is because your body hasn’t had a chance to register what it has just eaten. So you go back for a second helping, thinking that you need the extra food. If you take your time, your satiety hormones will be able to work properly so you may not feel that you need a second helping. If you do feel hungry when you finish a meal, wait for ten minutes or so before deciding whether or not you want more. The chances are that your first portion will be enough.

Clean out your cupboards

We all have a finite amount of willpower, so there’s no point in wasting it. Let’s say that you’re used to cracking open an ice-cold bottle of beer when you get in at 7pm after a long and stressful day at work. If you start the plan and decide not to drink alcohol but you leave your nice cold bottles of beer lined up in the fridge, every time you open it you’ll get a reminder of the thing you’ve decided not to have. You’ll need to use up a tiny bit of willpower to resist the urge to reach for the bottle opener. But if you ensure there’s none in the fridge before you start the plan, they’ll be out of sight and, hopefully, out of mind. Use the same tactic for any other things you think might tempt you while trying to limit them during your transformation challenge.

Never say never

When you say that you’ll never do something, such as “I won’t have any ice cream during my body transformation”, you put a lot of pressure on yourself. Instead, try telling yourself that you can have it tomorrow. When tomorrow comes, the chances are you either won’t feel like it or you’ll be in a stronger position from a willpower point of view. And if you still feel like it, tell yourself you’ll have it tomorrow…

Prepare to succeed

If you want to stand any chance of eating well then, as a minimum, we recommend that you make your breakfast and lunch the night before so they’re ready for you to take out of the fridge in the morning. If you don’t have a fridge at work, buy a small cool bag. And aim to bulk-buy your food each week. It’ll save time and money.

Even if you’re following the strictest of diet plans, there’s no point having dessert if it’s not going to be a treat. Ersatz versions of brownies and cakes that strip out all the good stuff aren’t going to satisfy a sweet tooth – if anything they’ll just make you crave the real thing.

However, that doesn’t mean you have to completely discard your healthy-eating intentions come pudding time. With a little tweak to the recipe of your favourite desserts, you can at least ensure they’re full of muscle-fuelling protein.

These recipes from Heather Davies, aka The Protein Chef, are easy to make, and they’ll satisfy your sweet tooth while building lean muscle. No lie – they’re flipping great.

Banana Split Protein Pancakes

“These banana split protein pancakes were inspired by one of my favourite puddings,” says Davies. “I wanted to recreate all the deliciousness of a banana split in protein-packed pancake form. The protein content makes it an ideal snack that will support your training, while the topping offers all the fun elements of a banana split but with a small fraction of the fat, sugar and calories. Happy eating!”

Ingredients (makes 1-2 servings)

For the pancakes

• 30g banana-flavoured whey protein
• 70g oats
• 1 egg
• 1tsp baking powder
• 200ml milk
• Coconut oil (or your preferred oil)

For the topping

• 1 chopped banana
• 1tbsp Greek yogurt
• Sugar-free chocolate sauce
• Handful of nuts

Method

1. Add all the pancake ingredients to a blender and blend for 45 seconds
2. Heat your preferred oil in a non-stick frying pan on a moderate heat
3. Add the batter to the pan in small amounts and cook for a minute or so on each side.
4. Continue this process with all the batter, then add your toppings and enjoy.

Nutrition (per serving): 584 calories, 48.4g protein, 75.3g carbs, 10.8g fat

Chocolate & Nut Butter Protein Cheesecake

“Quite simply, you get to eat cheesecake while shrinking your waistline – and that’s probably something you didn’t think you could do while you’re on a fitness drive,” says Davies. Even better, eating a slice or two of this version won’t leave you feeling a bit sick and because it contains much less sugar than a conventional cheesecake recipe it won’t give you a sugar rush and crash, which is associated with overeating and energy slumps.

Ingredients

• 80g (about five) light digestive biscuits
• 130g (about 12) oatcakes
• 50g coconut oil or nut butter
• 15g sugar-free caramel or chocolate sauce
• 100g protein mousse
• 500g fat-free cream cheese
• 500g quark
• White chocolate peanut butter
• Dark chocolate

Method

1. Preheat the oven to 180°C/gas 4.
2. Place the biscuits and oatcakes in a blender and blend until finely crushed.
3. Melt the nut butter or coconut oil in a microwave for a few seconds. Add to the biscuits and stir until fully coated.
4. Pour the mixture into an 8in (20cm) loose-bottomed cake tin and press the mixture down as tightly as you can.
5. In a separate bowl, mix the protein mousse, quark and cream cheese. Beat it to ensure there are no lumps of powder. Tip the mixture on top of the biscuit base and level out.
6. Bake for 25-30 minutes.
7. Remove from the oven and allow the cheesecake to come to room temperature. Chill in the fridge for a minimum of four hours, then remove from the tin.
8. Spread the white chocolate nut butter over the top and decorate with melted dark chocolate.

Nutrition (per slice): 314 calories, 27.8g protein. 31.2g carbs, 8.9g fat

See Related

• A Chocolate Protein Pancake Recipe For People Who Train Hard On Pancake Day
• 23 Protein Shake Recipes For A Tasty, Refreshing Treat
• High-Protein Snacks: Quick And Easy Protein Hits

Berry And Honey Protein Smoothie

“After you work out, your muscles require amino acids [the building blocks of protein] to aid with muscle repair and you need to refill the glycogen [stored energy] you’ve lost through exercising,” says Davies. “I’ve chosen a fast-acting whey protein because this smoothie is designed to be consumed post-workout.

“For the carb source I have chosen honey, a simple carb which will be digested quickly. I prefer to use Steens Raw 15+ manuka honey, which I like because it is cold pressed. This means the natural amino acids and enzymes in the honey are not damaged by heating. It also preserves the honey’s phenolic compounds, which have an antioxidant effect – another great benefit to the recovery process.

“The berries I’ve chosen are all high in antioxidants, which are thought to help to fight the harmful effects caused by exercise-induced free radicals.”

Ingredients

• 30g whey protein isolate
• 30g (2 heaped tsp) of raw manuka honey
• 25g frozen blackberries
• 25g frozen cherries
• 25g frozen blueberries
• 200ml water

Method

1. Put all the ingredients into a blender and blend until smooth.

Nutrition: 159 calories, 27.5g protein, 10.9g carbs, 0.6g fat

Your abs get a decent workout every time you squat, lift or press a weight because their key roles include stabilising your torso and transferring power between your upper and lower body. But only ever doing indirect abs training via the big lifts won’t get you a sculpted six-pack. For that, you need to hit your abs directly.

“Fully engaging your abs when doing the workouts ahead is really important to getting the most benefit from the sessions,” says Men’s Fitness cover model Alex Crockford (Instagram: @AlexCrockford). “I think about ‘sucking in’ my abs before and during the set, and breathing out on the concentric contraction, which can also help with a mind to muscle connection.”

And where do most people go wrong in their pursuit of washboard abs? “They keep doing the same exercises, and this lack of variety and progression means they make no progress,” he says. “I also see a lot of people rushing through the exercises without effective technique. Focus on great form and really engaging the muscles, and you’ll get the results you want faster.”

To help change up your abs training, Crockford has devised these two hard-hitting abs workouts to help you sculpt a lean and defined six-pack.

Workout 1: This six-move six-pack circuit will hit your upper, lower and side abs to give solidity and definition to your entire midsection. Do this circuit twice a week after a main workout.

Workout 2: This core circuit will work your deep-lying stabilising muscles, which will improve how your abs look and perform, improving your posture and sports performance. Do this circuit once a week after a main workout.

Workout 1: Six-Move Six-Pack Circuit

1A Crunch

Sets 3 Reps 12 Rest 10sec

Lie flat on your back with your knees bent and feet flat on the floor, with your fingers by your temples. Engage your abs, then raise your torso off the floor without tensing your neck. Keep that tension on your abs as you slowly lower your torso back to the floor.

1B Bicycle

Reps 12 each side Rest 10sec

Lie flat on your back with your fingers by your temples and legs straight. Raise your torso off the floor, engage your abs, and lift your feet off the floor. Crunch up and rotate your torso to one side, bringing your opposite knee in to touch your elbow. Alternate sides with each rep.

1C V-sit

Reps 12 Rest 60sec

Lie flat with your arms by your sides and your legs straight with feet together. Keeping your hands on the floor, raise your legs as high as you can while you raise your torso towards your thighs. Slowly return to the start, keeping your entire core tight and engaged.

2A Mountain climber

Sets 3 Reps 20 Rest 10sec

Start in the press-up position. Without letting your hips sag, draw one knee up and bring it towards the elbow on the same side. Straighten that leg, then repeat, bringing your other knee towards your elbow. Keep the reps fast and controlled.

2B Diagonal mountain climber

Reps 20 Rest 10sec

Start in the press-up position. Without letting your hips sag, draw one knee up and bring it towards your opposite elbow. Straighten that leg, then repeat, bringing your other knee towards your elbow. Keep the reps fast and controlled.

2C Squat thrust

Reps 20 Rest 60sec

Start in the press-up position with your body straight from head to heels. Keeping your back straight and your abs engaged, draw your knees in towards your chest so that both feet land under your body. Jump your feet back out to straighten your legs.

See related

• The High-Rep Home Abs Workout
• The Best Abs Workout: Circuits For Upper Abs, Lower Abs, And Obliques And Core

Workout 2: Core Control Hard Abs Circuit

1A Plank saw

Sets 3 Time 30sec Rest 10sec

Get into position, supporting yourself on your forearms. Engage your abs, then raise your hips so that your body forms a straight line from head to heels. Hold this position, then move your body forwards so your head goes past your hands, then pull back.

1B Rolling plank

Time 30sec Rest 10sec

Get into position, supporting yourself on your forearms. Engage your abs, then raise your hips so that your body forms a straight line from head to heels. Hold this position, then roll one hip downwards, then rotate your hips up and over to the other side.

1C Plank shoulder tap

Time 30sec Rest 60sec

Start in the top press-up position but with your feet slighter wider apart. Keep your abs and glutes engaged to hold this position, then lift one hand off the floor and tap your opposite shoulder. Return it and repeat with your other hand, then keep repeating.

2A Plank toe tap

Sets 3 Time 30sec Rest 10sec

Get into the plank position and keep your abs and glutes engaged to hold this position. Lift one foot off the floor and move it to the side. Tap the floor with your toes, then return to the start. Repeat on the other side. Continue, alternating toe taps.

2B Plank jack

Time 30sec Rest 10sec

From the plank position, engage your abs. Without letting your hips sag, jump both feet out to the sides, then back in. Continue repeating this movement.

2C Side plank

Time 30sec Rest 60sec

Lie on one side, supporting your upper body on that forearm. Engage your abs, then raise your hips so that your body forms a straight line. From there, raise your top arm and hold this position. Swap sides halfway through.

“Product is normally formed of hold factor and finish,” says Men’s Fitness’s resident hair stylist Anthony Mayes, Hanz De Fuko ambassador and barbering director at The Refinery London. “By finish, I mean anything from very shiny to very matte and dusty. Within each category there are different levels of hold. There are so many options out there now. There are matte clays. There’s a matte paste that I use that’s almost a bit gooey in the hands. But then I’ve also got a matte clay that almost feels like a wax. If the product is watery or gooey, that tells you that there’s a lot of water in it and you can guess what that’s going to be like. Whereas if you use a paste or something that you almost have to melt in your hands, then you can anticipate the finish and the look it is going to give you.” Here’s your expert guide to hair product mastery.

Pomades And Gels

“If you want a high shine you’re looking at pomades and gels and that is ideal for a swept-back look, maybe for a black tie event. High shine doesn’t always mean a lot of hold but they are often linked. Pomades tend to be quite light –it’s a bit like you have an ointment in your hair. You can re-comb it and it will still stay quite slick. A gel can sometimes form in a very hard shape.”

Stylng tip: “The gel is going to be worked quite a bit,” says Mayes. “First you’d use your hands but then you might use a comb. If you’re combing it through then you’ll make sure it isn’t clumpy. If you want something tight and close to the head, use a fine tooth. If you want something with more of a bounce to it, use a wide-tooth comb. This works with long hair or slicked-back styles.”

A world away from the cheap goo you used as a teenager. This non-shiny gel contains essential oils to nourish your hair. £20, buy on kiehls.co.uk

Paste And Gums

“If you want something more creative but with a shine element then you’d use a paste, cream or gum. They tend to be a little more forgiving in terms of their hold factor. Most of them provide medium hold but they give a bit of a glossy finish to the hair.”

Styling tip: “With pastes, you rub the product into your palm then use your fingertips with a raking motion through your hair to apply it in the direction of your style. My tell-tale sign that you have too much product is that you’ll be able to see it in your hands. The exception is products that go white when you rub them into your hands – they tend to be pastes. Most good-quality products dissolve into your palms and then you get the desired look when you run your hands through your hair.”

This is a really subtle product, which allows you to be very precise with your styles while keeping them natural looking. £22, buy on sachajuan.com

Putty And Mud

“These tend to give a matte finish and have a stronger hold. Most people would use these on shorter hair because matte finishes are usually associated with texture. However, people are starting to wear matte finishes on longer hair now.”

One of the best hair stylers we’ve used. It gives your hair character without making it look like you’ve used lots of product. £16, buy on mankind.co.uk

See related 

• The Best Men’s Hairstyles Of 2018
• Four Hair-Strengthening Shampoos

Powder And Dry Shampoo

“These can be used for all lengths. Dry shampoo eradicates grease in the hair, which is a benefit in itself but also means it can be used as a styling product to give your hair texture and volume. It’s good for finer hair types where you don’t want to be running your hands through it or getting too much separation. Powders can expand in the hair to add volume too. But be careful because if you use too much then your hair can look too matte and you can get a build-up of white particles.”

Styling tips: “There are a couple of ways of using a powder. I prepare by dusting it into my hands first because that gives me control over how much I’m using. Once it’s in my palm I gently pat my hands together, without losing the product, then I skim over the hair. If you’ve got thick hair and you really want to get it into the roots, then you’d use your fingertips. If you’re working over more of a sleek surface and you want something more styled, you’d just use your palm.

“Normally dry shampoo comes in a spray form, so hold it at arm’s length from your head and ‘mist’ it on. Don’t get too close because it can actually become a bit wet – it’s a bit like spraying deodorant. Also, never touch your hair as soon as you’ve sprayed it on. Give it at least 30 seconds to set and start to work.”

Add texture and the appearance of extra volume to your style without leaving a sticky residue, using this simple-to-apply powder. £5.99, buy on boots.co.uk

The best beginner moves for building an impressive set of abs require no kit at all. That’s great news, because it means you can start sculpting a solid six-pack any time, anywhere. But after those initial results the returns can start to dry up and it won’t matter how many crunches you do – your bodyweight is no longer enough to keep the gains coming.

It’s at this point you need to increase the workload on your abs so they carry on growing both bigger and more defined. And one easy yet highly effective way to do this is to introduce extra resistance to your abs routine with dumbbells. Try this challenging but rewarding six-move session to get your six-pack back on track.

How to do the workout

This session is made up of six moves, split into two tri-sets – which means you do three exercises back to back with little or no rest between them. So you complete all the reps of move 1A, then the same for 1B and 1C. You get 10 seconds of rest between the first two moves, then a 60-second break after the third. You’ll do three tri-sets of moves 1A, 1B and 1C, then repeat this approach with moves 2A, 2B and 2C.

Pick a dumbbell weight that you can manage with good form for every rep. If it’s too heavy you’ll resort to using momentum to move the weight, but you need to maintain tension in your core muscles at all times to build a rock-solid set of abs.

1A Dumbbell crunch reach

Targets upper abs

Sets 3 Reps 12 Rest 10sec

Lie flat on your back with your knees bent and a dumbbell held above your chest with arms straight. Crunch upwards, raising the weight as high as you can. Pause at the top of the movement, squeeze your abs, then lower back to the start.

1B Dumbbell side bend

Targets side abs

Reps 12 each side Rest 10sec

Stand tall, holding a dumbbell in one hand with a straight arm. Bend your other arm so your fingers touch your temple. Brace your entire core, then crunch towards the side holding the weight, then return to upright. Complete all the reps, then switch sides.

1C Dumbbell woodchop

Targets core

Reps 12 each side Rest 60sec

Hold the dumbbell in both hands above your head to the right of your body. Keeping your entire core braced, swing the weight down and across your body to finish outside your left shin, bending from your hips. Reverse the move to the start. Complete all the reps, then switch sides.

See related :

• The Best Abs Workout: Circuits For Upper Abs, Lower Abs, And Obliques And Core
• Six-Pack Diet: 27 Foods That Will Help To Reveal Your Abs
• Sculpt Your Abs With This Six-Pack Workout Routine

2A Dumbbell T-raise

Targets core

Sets 3 Reps 6 each side Rest 10sec

Start in a press-up position with a dumbbell in each hand. Keeping your core tight, lift one weight and rotate your torso to point it to the ceiling. Your head should follow the path of the weight. Reverse back to the start, and alternate the lifting arm with each rep.

2B Standing dumbbell Russian twist

Targets side abs

Reps 12 Rest 10sec

Stand tall with your arms parallel to the floor holding a dumbbell. Keeping your hips facing forwards, rotate your hands to one side, then the other side, then back to the middle. That’s one rep. Keep the reps smooth and your arms straight.

2C Dumbbell windmill

Reps 12 each side Rest 60sec

Stand tall, holding a dumbbell in one hand overhead with a straight arm. Brace you abs, look up at the weight and, keeping that arm straight, bend down so your free hand travels down the outside of your leg. Reverse the move back to the start. Complete all the reps, then switch sides.

If you want to take your all-round fitness to new heights then you’re going to need a ladder. A workout ladder, to be precise, where you do descending and ascending reps. In this workout you’ll do an inverted ladder, which means you do descending reps of one move followed by ascending reps of another.

“Inverted ladders will test you mentally as well as physically,” says trainer Olli Foxley. “One exercise is getting easier as the other is getting harder.”

If you have more time, try this conditioning workout.

How to do it

Do 10 reps of exercise 1A then one rep of exercise 1B followed by a 10-metre bear crawl. Then do nine reps of 1A and two reps of 1B, and continue in that pattern until you get to one rep of 1A and 10 reps of 1B, completing the bear crawl between ladder “rungs”

1A Inverted row on rings

Hold the rings in each hand and position your body in a straight line at a 30-45° angle to the floor with your heels on the floor and your arms straight. Keeping your elbows tucked in to your sides, pull your body up so your hands just about touch your chest. Squeeze your back muscles together at the top of the move, then lower under control to the start.

“The inverted row helps strengthen the upper back and counteract the pushing in the thruster, which comes next,” says Foxley.

1B One-arm dumbbell thruster

Hold a dumbbell at shoulder height then squat down, keeping your knees in line with your toes and your chest up. From there, straighten up and, as you do so, press the dumbbell directly overhead. Pause, lower the weight back to the start and go straight into the next rep. Do the same number of reps each arm each set.

“The single-arm variation of the dumbbell thruster allows for more thoracic (upper back) rotation in an overhead position, making it more shoulder-friendly for people who struggle with shoulder mobility,” says Foxley.

1C Bear crawl

Get on all fours then crawl forwards, moving one hand and the opposite foot simultaneously to cover the distance.

“The bear crawl adds a core, shoulder stability and hip stability component to the session and will also keep the heart rate elevated,” says Foxley.

Few things are as satisfying as a really good Sunday roast. And luckily chicken, that staple of many a weekend roasting tin, happens to be one of the leanest, healthiest meats you can eat. As well as being packed with protein, it contains far less saturated fat than other meats, making it perfect for anyone looking to lose weight – and it also provides vitamin B3, which helps prevent the body from storing fat. But you need to ensure you cook it right, because nothing spoils your Sunday faster than chowing down on overcooked or undercooked chicken. Here’s how it’s done.

How to make it

1. Preheat the oven to 180˚C/gas 4.
2. Remove the wishbone, then place the chicken in a terracotta roasting dish. Baste the meat with a little butter and season it with salt and black pepper.
3. Add a little rapeseed oil to the dish, then place it in the oven and roast for between 1hr 10min and 1hr 30min.
4. The legs take longest to cook, so make an incision on the inside of one after 1hr 10min to check its progress. Once the juices run clear (rather than bloody) when you pierce the meat, remove the chicken from the oven and place it on a large chopping board. Pull the legs away from the body and separate the drumsticks from the thighs. Slice down the breasts to carve.

Ideas For Leftovers

Make the most of your leftover chicken with one of these healthy dishes

Soups

Combine it with…

• Carrots for calcium pectate, which helps improve cholesterol
• Onions for quercetin, which helps reduce muscle inflammation, and sulphur, which improves blood flow
• Potatoes for starch that can help to improve blood sugar control
• Celery for folate to protect against cardiovascular disease

Salads

Combine it with…

• Olive oil for heart-healthy oleic acid
• Spinach which contains bone-strengthening vitamin K
• Rocket which is a source of B vitamins that are essential for metabolic function, as well as cancer-fighting phytochemicals
• Cherry tomatoes for a hit of immunity-boosting vitamin C

Sandwiches

Combine it with…

• Tomatoes for the powerful antioxidant lycopene, which is also thought to boost bone health
• Wholemeal bread for fibre to keep you feeling full and avoid snack cravings
• Romaine lettuce for vitamin A, which boosts eye health
• Cheddar cheese for casein, a high-quality muscle-protecting protein

Which Chicken Should You Buy?

Indoor

Minimum age 33-38 days (depending on size)

Guide price per kg £2.50

The cheapest chickens are totally deprived of natural light and access to the outdoors, with up to 20 birds crammed into every square metre of farm floor space. Manufacturers often deliberately confuse the issue by giving them misleading labels such as ‘farm fresh’ or ‘premium’, which are meaningless. Even the apparent value for money is a false economy, given the trade-off in nutrients and flavour.

Free range

Minimum age 56 days

Guide price per kg £4.50

These chicks have to have an outdoor area to roam about in for at least half their lives – although there’s no regulation on their diets, which means you’ll probably still inadvertently ingest additives from grain. The extra living space ensures that their meat is leaner and tastier than that of regular chickens and its vitamin and mineral content is above average, while the birds themselves live a (relatively) happy life.

Red Tractor 

Minimum age 33-38 days (depending on size)

Guide price per kg £3

This scheme sets baseline production standards for intensively farmed poultry, including a limit of no more than 17-18 chicks per square metre. While this certainly helps make their lives slightly better, the lack of natural light and open space still has a significant negative impact on the meat’s quality, making it fattier and lower in omega 3.

Organic

Minimum age 81 days

Guide price per kg £6.50

The king of chickens, albeit with a price to match. Organic birds are exclusively fed grain that’s free from synthetic fillers and additives, and live on farms where they can forage on pastureland. This improves both their quality of life and the flavour of their meat, reducing its fat content by up to 50% and providing large amounts of heart-healthy vitamin E, energy-enhancing iron and recovery-boosting omega 3.

What’s my training age again?

“Your training age refers to the total training time you have in a form of training or sport, regardless of your actual chronological age,” says trainer Dan Forbes, founder of Veteran Athlete. “If you’ve been bodybuilding for six years, then you’d have a bodybuilding training age of six years regardless of whether you are 26 or 46.”

So it’s sport-specific?

Yep. Obviously, strength training and running build very different qualities, but there’s also some reason to consider different training styles in even narrower spheres. “For example, if you have been strength training for four years but have no experience in plyometrics, then your strength training age would be four years, but your plyometric training age would be zero,” says Forbes. “This would have implications when it came to adding a plyometric element to your training plan. And remember, training age is purely a measure of quantity, not quality. If volume of repetitions were indicative of ability, most boxercise class attendees would be world champions.”

OK, but how does it affect my training?

“Generally speaking, those with a low training age lack the co-ordination and skillset needed to be able to perform complex movements,” says Forbes. “But, as I mentioned, training age has no bearing on an individual’s level of expertise. I’m a big believer in ‘earning’ the right to progress to complexity. Spending time perfecting form, developing strength and building muscle size allows some time to develop the co-contractions [when multiple muscles contract simultaneously to provide stability] and muscle-firing patterns you need to perform more advanced options safely. That way you ensure you benefit from doing them regardless of your training age.”

So I shouldn’t be doing plyometrics if I’m new in the gym?

“This is a tough one,” says Forbes. “If you look at the ground reaction times and forces in sprints, it certainly qualifies as a plyometric, but very rarely do we ensure people can hit a decent squat before they start sprinting. Use common sense, and accept that there’s a hierarchy when it comes to strength/plyometric training, and you’ll be fine. I’ve seen someone who couldn’t trap bar deadlift half their bodyweight doing 1m depth jumps, and all they were doing was increasing their risk of injury while entirely missing the benefit of the exercise – it drove me insane.”

Not everyone needs to do advanced plyometrics, but for most people there are benefits to doing a few hops and jumps. “Skipping is a great example of a low-level plyometric that most people can throw into their programmes right now,” Forbes says.

What else should I be worried about?

The biggest thing is work capacity. If you haven’t spent a while building up the capacity and neural drive to tolerate doing six moves for each body part, you’d be better off picking one or two and hitting them as hard as you can. And some movements are unnecessarily complex for a new lifter: do you really need to do Olympic lifts when you could get 90% of their benefits from deadlifts and squats? Act your age and you’ll improve consistently with less risk of injury.

You probably already know just how fantastic a kettlebell is for torching fat and working your abs hard to sculpt a lean and defined midsection. So what could be better than a kettlebell? Two kettlebells, obviously. This double-bell fat-incinerating five-move circuit will get your heart pumping, your lungs burning and your muscles firing – which is one of the surest and fastest ways to get that leaner and harder body you want.

Using two kettlebells is also more of a skill challenge because it increases the difficulty and requires greater stability, balance and control. And there’s no cheating when using two bells: the increase in weight is significant, so your muscles have a much bigger demand placed on them. The result? A leaner and stronger you.

How to do the workout

Use two kettlebells of the same weight that allow you to do all the reps of the move you find the hardest with perfect form. Do the moves in order without resting. When you finish all the reps of the final move, rest for two minutes, then repeat the circuit. Do three or four circuits in total.

1 Double kettlebell swing

Reps 10 Rest 0sec

Standing with your feet shoulder-width apart, hold a kettlebell in each hand. Hinge from the hips to take the weights through your legs, then push your hips forwards to raise them to shoulder height. Reverse the movement and repeat.

2 Double kettlebell clean

Reps 10 Rest 0sec

Swing the kettlebells between your legs and drive your hips forwards. Once the bells pass stomach height, draw your elbows back and slide your hands under and around the bells to catch them in the “rack” position. Reverse the movement and repeat.

3 Double kettlebell press

Reps 10 Rest 0sec

Start with the kettlebells in the rack position: held by your shoulders, with your elbows tucked in to your sides. Press the weights overhead, using the most efficient path possible to reduce stress on your shoulder joints.

See related

• The Best Kettlebell Workouts For Strength, Cardio And Fat Loss
• The Best Kettlebell Exercises For All Levels Of Gym-Goer
• The Best Kettlebells: Plus, Black Friday Deals On The Best Kettlebells

4 Kettlebell squat press

Reps 5 each side Rest 0sec

Stand upright with the kettlebells in the rack position, then sink into a deep squat. Keeping your core braced, press the kettlebells overhead one at a time, looking at the moving weight throughout the exercise.

5 Kettlebell row

Reps 5 each side Rest 2min

Stand tall holding a kettlebell in each hand. Keeping your core braced and your legs straight, hinge forwards from the hips. Leading with your elbow, row the weights up to your side one at a time, keeping each rep smooth and controlled.