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.

Men's Fitness Guide

ABOUT THIS GUIDE • Arm yourself with the most effective high-intensity workouts to torch fat, build lean muscle and reveal your six-pack

TABATA • Four minutes. That’s all these training blasts last, but in that time you’ll reap the fat-burning and cardio-boosting benefits of an hour-long workout. Just remember not to hold back.

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CARDIO • The cardio equipment in your gym is easily misunderstood. Pedalling away for an age on the exercise bike won't do you any good. In fact, it could just increase the stresses on your body that cause levels of hormones, such as cortisol, to rise, making you store fat and catabolise muscle. However, when used wisely, the bike, rowing machine and even the humble skipping rope can provide fun, challenging and varied high-intensity workouts to burn fat and build muscle.

CYCLING

SPRINTING

ROWING

SKIPPING

EMOM • Every minute on the minute (EMOM) is a protocol that keeps the intensity high and rest low, to challenge your power of recovery and force your body to adapt. It's especially good at boosting power endurance, as you need as much power in the last minute as in the first.

WIDE-GRIP PULL-UP

BURPEE

TWO-ARM KETTLEBELL SWING

DEADLIFT

FRONT SQUAT

CLEAN AND PRESS

STRONGMAN • Classic strongman-style carrying exercises are great for building muscle and burning fat, and you don't need to be towing a truck to feel the benefits.

FARMER'S WALK

DUMBBELL OVERHEAD CARRY

KETTLEBELL WALKING LUNGE

SANDBAG ZERCHER CARRY

LADDERS • No snakes here - just a steep climb and fast descent. Start by performing a low number of reps and work your way up with twinned exercises. Then, after you've hit your target, work your way down again. Your heart will be racing by the last rep.

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AMRAP • AMRAP means completing as many rounds (or reps) as possible, resting only when absolutely necessary, and it’s a useful way to monitor your fitness progress. Using your previous score as a target to beat is also a great way to motivate yourself when revisiting the same workout, ensuring you channel your maximum effort into every session.

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