DIY

Don't fancy any of the off-the-peg workout plans? Putting together your own is less complicated than you might think - as long as you're honest with your answers to the following questions

PERFECT PAIR

How to combine aesthetic improvements with performance gains

KING OF THE GRILL

Fire up the barbecue and fuel muscle growth with these quick, high-protein recipes from HECK and chef Chris Baber

RAISE THE BAR

Why regular small treats beat overly restrictive dieting

CENTRE OF ATTENTION

With adult ADHD diagnoses on the rise, MF writer Nathan O'Hagan reflects on his own experience of recently being diagnosed with the disorder

MAKE IT WORK

With mounting evidence around the damaging effects of sedentary working lives, Joe Phelan explores how exercise and general movement can be incorporated into office hours

"This sport requires high-level fitness, flexibility and mental alertness to execute the perfect chop"

MF meets GB Timbersports athlete Graham Turner

"Please fight for mental health.The support is just not there"

How Baton of Hope is aiming to eradicate the stigma of suicide

"Old habits die hard. I'll do this all the way into my later years"

Sam Warburton reveals his blueprint for building strength, power and a body to stand the test of time

TRAINER

5 WAYS TO MAXIMISE WORKOUT TIME

BAPTISM OF FIRE

Looking to test his physical and mental fortitude, MF writer Chris Carra took on the notoriously difficult Firefighter Selection Test

In Focus – Alex Honnold – "I Wasn't Thinking. I Was Just Performing and Executing What I Practised for So Long"

Alex Honnold's death-defying 'free solo' ascent of one of the world's most iconic climbs made him the most famous climber on the planet. During some rare time on terra firma, he sat down with Mark Bailey to talk climbing without ropes, new perspectives post-fatherhood, and the absence of fear

Fitness myth: 'Fasted cardio burns more body fat'

If you want to lose body fat, you have probably heard that doing fasted cardio will help you achieve that goal quicker. Many people do aerobic training first thing in the morning before they eat breakfast, hoping to get faster fat loss results than if they had waited until they had eaten.

PAUSE FOR EFFECT

Hit a wall with your strength training? If your progress has flatlined, it might be time to give cluster sets a go

WELCOME BACK

Protect against back pain while stretching out your hips and glutes with this mobility routine from pliability

FRY THE FAT

Our lead workout this issue will help you craft a lean physique on the move, but before you jump straight into it here are three other ways to feel the burn

SAVED BY THE BELL

We've rounded up five of our favourite kettlebells to row, twist, swing and squat your way to full-body, functional fitness at home

HANG TIGHT

The dead hang is a simple but highly effective exercise for both postural health and upper-body strength

TURNING SOUR

How men can recognise the signs and manage their way out of - an abusive relationship

RIDING HIGH

Red Bull athlete Kriss Kyle's daydream of riding his BMX in the clouds turned into an epic odyssey of carbon-fibre engineering, unique fitness conditioning and a touch of trepidation

Think on your feet

Your feet are your foundations. Neglect them, and you'll quickly develop problems that will lead to energy leaks further up the body...

In full swing

Mobility and recovery app Pliability has launched its first sport-specific tailored mobility path for golf. Using corrective, passive, preventative and protective exercises, pliability’s golf routines are designed to improve longevity in the game, while focusing on one of the most overlooked aspects of golf: mobility. Perform the following four movements before you tee off, or as standalone stretches on your recovery days.

33 essential endurance tips

Supercharge your stamina with the latest research-backed strategies

"Gone are the days of getting up at five in the morning and running ten miles. You've got to optimise the boxing"

Elite boxing coach Shane McGuigan tells MF about the new way of doing things

18 ways to get better at HYROX

Get set for your best season of fitness racing yet with these expert tips

FITNESS MYTH: THERE IS A 'MUSCLE-BUILDING' REP RANGE

If your goal is to build muscle, chances are you have been told you need to train in a ‘muscle-building’ rep range of 8-12 reps. Performing 7 or fewer reps is for strength, and 13 or more reps is for muscular endurance.

PEDAL POWER

Freewheel ambassador and Eurosport cycling presenter Adam Blythe offers five quick tips for accelerating your cycling fitness

GREAT SHAKES

Your guide to questions of when, what and how much protein you need

WALK IT OFF

If you want to shift a few pounds, or generally get a bit healthier, here’s why upping your step count is the best place to start

For watt it's worth

Is 'running power' a revolution in real-time analysis or just another data field to disregard?