Men's Fitness Guide

Put together by experts in weight training, fat shedding, body toning and training-focused nutrition, the Men's Fitness Guide series of bookazines zone in on different topics to get you on track to the body you want. We've got the Complete Guide to Dumb-bell Training, Meals that Make Muscle, the updated Workout Manual for 2020, and many more dedicated specialist magazines for you to keep at home for expert tips in an instant.

the authors • These men aim to get you in the best shape ever, first by burning fat then by building muscle. And all in the comfort of your own home…

Your training begins NOW • Welcome to the Men’s Fitness Guide to Home Workouts. Having purchased this guide, you've already taken the first step towards transforming your body and achieving your fat-burning and muscle-building goals

HOW YOU BENEFIT FROM A HOME WORKOUT

the kit

BUYER'S GUIDE DUMBBELLS • Planning to follow our muscle-building programme, but don't own a set of dumbbells? Fear not. Here's our simple guide to the main types available, to help you make a wise purchase

the right gear • Want to improve your home workout experience? Invest in some practical, reliable kit

bigger and stronger • The simple science behind adding muscle mass

Anatomy of a muscle • Discover what your muscles are made of

BUILDING MUSCLE • There are several key stages in breaking down muscle fibres before they can be rebuilt stronger

know your muscles • There are more than 600 muscles in the human body. These are the major ones you'll want to target in your workouts

stay on track • Whether you're burning fat or building muscle, sticking to a training plan can be hard. We've rounded up the latest research on motivation and psychology to keep you going

warm-up AND warm-down • Warming up and warming down are crucial for minimising injury risks and getting the most out of your workouts. Perform the warm-up circuits below before all of the workouts in this plan, and the warm-down routines afterwards.

fat loss WORKOUT 1 CONDITIONING • Bodyweight cardio conditioning moves are second to none for fat loss, because they're often done at a high intensity and are fully weight-bearing - which results in more intense muscle activation. What's more, your trunk muscles are always required to fire, resulting in extra abs work. Complete the entire circuit, rest for 30 seconds if required and repeat for 10-20 minutes (depending on fitness).

fat loss WORKOUT 2 CONDITIONING • This second fat-loss workout is based on the same principles as the first, offering four new moves that are both high intensity and fully weight-bearing. This allows for a high level of muscle activation, especially through the trunk. Complete the entire circuit, rest for 30 seconds if required, and repeat for a total of 15 minutes.

muscle WORKOUT 1 LOWER BODY • The focus of this session is to learn how to flex and extend your hips to maximum effect. Mastering this is key to improving your performance and increasing your chances of growing solid muscle. This session emphasises the development of your quad muscles in the front of the legs. Although the focus is on the lower body, pay close attention to keeping your shoulders back and your chest up throughout each exercise, to ensure correct form.

muscle WORKOUT 2 UPPER BODY • The push-based exercises in this upper-body session are geared towards improving performance and size across your chest, shoulders and triceps muscles. This session will push you hard, so you must remember to keep your abs braced throughout, to reduce the chances of injuring your lower back.

muscle WORKOUT 3 UPPER BODY • This upper-body session consists of pulling exercises that build the muscles in your back and your biceps. Increasing the...