CATEGORIES

STRIKE UP THE BAND

The following full-body resistance band workout utilises the controlled resistance of bands to maximise muscle gain, whatever your level of experience

"There are four categories I try to get records in: the first. The furthest, the fastest and the most"

Fresh off the back of his record-breaking, fatigue-defying feat of 105 ultra-endurance Iron-distance triathlons in 105 days, Sean Conway tells MF how he did it

20 High-Protein Vegan Foods

Proving a plant-based diet should never be a protein-poor one

SQUAT STRETCHES

Achieve a deeper, pain-free squat with the Healthy Squat Pathway from pliability

BACK AT IT

Personal trainer and sports scientist Luke Worthington recommends the following back stretches to improve spinal flexibility and reduce discomfort

LEG DAY

Add lower-body strength and size with this six-move workout

ON THE UP

Hit your chest, delts, triceps and core with this upper-body blast

BODYWEIGHT BLUEPRINT

Build functional strength and conditioning any time, anywhere, with the best no-equipment bodyweight exercises

Gordon Buchanan – "The body has a remarkable ability to rise to the challenge"

Wildlife filmmaker Gordon Buchanan reflects on a life of adventure, a need for nature and why exercise has become a non-negotiable

SAVE YOUR OWN NECK

Improve the health of your shoulders and neck with this mobility routine

6 of the best

A set of abs like corrugated titanium is the ultimate physical reward for those prepared to put the work in. And that means hitting your core from every angle. This section gives you six highly effective options, most of which you won't see being performed in the gym every day, but each of which will work your midsection muscles hard for the results you want and give you the edge over everyone else who wants abs of steel.

RICH FRONING

He won the CrossFit Games, one of the toughest tests of fitness, a staggering four times. Back in 2015, we spent a day with the man who dominated the sport to find out the secrets to his success

BUILD MUSCLE ON A PLANTBASED DIET

Nutritionist Laura Jennings outlines the core principles for building meat-free muscle

ON THE MIC

While macronutrients are more widely known, less heralded micronutrients play an equally important role in supporting overall health

SUPPLEMENTARY BENEFITS

Despite being one of the most heavily researched supplements on the planet, creatine is still surrounded by a lot of misinformation. Here, PT and all-round fitness expert Ben Carpenter tells you all you need to know...

FITNESS MYTH: YOU NEED PROTEIN IMMEDIATELY POST-WORKOUT

If your goal is to build muscle, you may have heard of the ‘anabolic window’ that occurs after your workout. Some people believe that the period after your workout is so crucial for ingesting nutrients that what you consume then is even more important than what you eat for the rest of the day.

"When I was 13, I benched 100kg"

Ollie Clarke on his journey from battling anorexia to competing at World's Strongest Man

You are what you eat

What you put in your body has a huge impact on its outward appearance...

ALL IN ONE

Target every major muscle group for time-efficient training

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

"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

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.

HANG TIGHT

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

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