CATEGORIES

"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

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

ROOKIE ERRORS

Maximise time in the gym – and progress away from it – by steering well clear of these common mistakes

Start Strong

Forget the muesli and breakfast like a champion with these full-flavour feeds

All About That Base

High-intensity interval training has been top of the bill for years, but if endurance performance and general aerobic fitness are your priorities, the majority of your training should be at the opposite end of the effort spectrum...

RUN OF THE MILL

Get more from your indoor run sessions with the help of record-breaking ultrarunner

SIR MO FARAH'S MARATHON MASTERCLASS

Taking on a spring or summer marathon? Special guest contributor Sir Mo Farah reveals some of his race-day strategies for going the distance

GREEN IS GOOD

You need to eat more veg - and Caesar salad isn't the answer. Improve your intake with recipes created by eateries who make health their business

6 week fat loss

High-intensity interval training offers a highly effective (and highly sweaty) fast track to fat loss. Read on for everything you need to know about building fat-loss workouts, then follow our detailed step-by-step plan that will transform your body in six weeks

WHAT TO DO ABOUT HAIR LOSS

DO ALL MEN EXPERIENCE HAIR LOSS?

PUSH & PULL

The air bike is an excellent cardio machine for pushing your lung capacity and general endurance to the limits

5 WAYS TO STRESS LESS

High stress on a daily basis will undermine virtually any health and fitness goal. Try these quick tips to lower your levels

YOUR BLUEPRINT FOR SUCCESS TRAINER

\"THIS STYLE OF TRAINING MEANS I'M MORE ABLE TO APPLY MY STRENGTH IN THE REAL WORLD\"

TIME TO ADJUST

If you're looking for one set of weights to do it all, adjustable dumbbells are the way forward

THE SKY'S THE LIMIT

Writer and photographer Matt Maynard ventures into the Atacama Desert with 13 runners as they attempt the first-ever race to the summit of the world's highest volcano, the 6,893m Ojos del Salado

OUT OF THIS WORLD

CRAFTING AN EFFECTIVE ROUTINE IS DIFFICULT ENOUGH ON TERRA FIRMA, SO HOW DO ASTRONAUTS KEEP THEMSELVES FIT AND HEALTHY WHEN THEY'RE FLOATING AROUND IN SPACE?

TRI TIME

The best top-to-toe kit for your first triathlon

DRESS TO COMPRESS

Compression wear is designed to improve performance, beat fatigue, cut muscle soreness and boost your recovery - here are our top picks

Be Brave

If anxiety is halting your ambition, performance psychologist Dr Josephine Perry explains how the BRAVE process can help you silence any harmful inner voice and achieve your goals

Mental health blueprint

From moderating social media use to changing the way you work, the following expert-led advice will help you protect and understand your mental health better

Sam Holness– "I hope that my story helps inspire others from neurodiverse backgrounds to try endurance sports"

MF meets Ironman World Championship finisher Sam Holness, who reveals his dream of becoming the first openly autistic professional triathlete...

OFF-PISTE ADVENTURES

Keen to attract more winter visitors, Alpine ski resorts are offering many more sports in addition to traditional skiing and snowboarding. Dominic Bliss heads to Les Arcs and La Plagne, in the French region of Savoie, to try zip lining, moon biking, bob rafting and most hair-raising of all - speed riding -

THRUSTERS ENGAGED

A strong, powerful lower body depends on a good set of glutes, and the best way to build your backside is the often overlooked but hugely effective hip thrust. Here's all you need to know

THE SCIENCE OF TOUGHNESS

Drawing from mindfulness, military case studies, sports psychology, neuroscience, psychology and philosophy, Steve Magness' Do Hard Things shows how real toughness makes us more successful, happier and ultimately better people

SWIMMING WITH SHARKS

To survive up to 63 high-speed collisions per match (impacts that would floor the average man) professional rugby players are put through a rigorous training regime, virtually year-round.

DUMBBELL DECISIONS

Can't decide between fixed or adjustable dumbbells? Here’s all you need to know

19 Best Resistance Band Exercises

Build full-body muscle and strength from home with our guide to training with resistance bands

MIRROR MUSCLES

This arms and abs workout focuses on the glory muscles but that's not to say it's easy