33 Ways To Undo A Decade Of Damage

Maybe you bought this magazine to optimise your fitness plan-or was it redemption you were seeking? Whether you're recovering from a youth well spent or looking to undo the age-accelerating effects of a tumultuous year, our smart solutions and instant antidotes will smooth the rough edges and bring you back to your best.

- By Scarlett Wrench

01 Be honest: is it too late for me to get in shape?

Unless you've set your sights on a late entry into the next Olympics, we can confidently say no. But don't just take our word for it: a study in the journal Frontiers in Physiology pitted master athletes in their sixties against exercise-averse men of a similar age and found that both groups were equally able to make gains at the squat rack. What's more, if you can maintain a consistent training regimen for nine months, studies suggest that it's likely to stick.

02 Good to know. I'm finally back in the game after a rest week (fine, a rest year). What's the fastest way for me to lose the extra padding?

Jogging might clock up more points on your smartwatch, but building muscle mass will keep your metabolism high for the 23-plus hours per day when you're not training. According to a review in the International Journal of Obesity, your muscles are responsible for a hefty 20% of your energy expenditure at rest, while fat mass uses up a mere 3%. That means getting strong is crucial to staying lean. Perform total-body sessions, rather than splitting by muscle groups, and include explosive moves (such as box jumps) once a week. These will build strength faster than resistance work alone.

03-06 OK, I'll pick up the dumbbells after work. Any training suggestions?