PEDAL PUSERES

HIGH-REP RESULTS

New research suggests high rep counts with lighter weights can be just as effective for building muscle

THE POWER OF SLEEP

Transform your health with the help of the sleep experts at Longevity Health & Wellness Retreat

COLD FEET

New research shows that a ‘fitness freeze’ sees interest in exercise plummet along with the temperature in the winter months

KETTLEBELL VS BARBELL

Fitness expert and world-renowned PT Luke Worthington on the respective benefits of the two bits of kit for your strength and conditioning goals

PICTURE PREVIEW

Photography: Shutterstock If you’re new to strength training,

SLOPE STYLE

Snowsport enthusiast Dom Bliss took the Dope Snow Adept Ski Jacket to the slopes of Whistler for an all-action test

Music TO YOUR EARS

Soundtrack your cardio sessions with our pick of the best running headphones

“I REALISED THAT IF I COULD BE THE ARTIST OF MY OWN BODY AND BE SO MOTIVATED ABOUT ONE THING, I COULD PUT THE SAME EFFORT INTO EVERYTHING ELSE”

TV personality Davide Sanclimenti on overcoming body image issues, finding balance with his fitness, and breaking the news to his Italian mother that he was going to need to cut back on the pasta portions…

BUSY MAN’S TRAINING PLAN

This plan from Matt Durkin, exercise and nutrition expert at SCI-MX, will help you build your best physique with just 90 minutes of training each week

POWER YOUR PERFORMANCE WITH PRO V-GAIN

Upgrade your health and fitness with PRO V-GAIN vegan protein from SCI-MX

THROWN TO THE WOLVES

Adventure cyclist and travel writer Donivan Berube sets out on an 18-month journey to ride the 30,000-kilometre Pacific Coast route from Alaska to Argentina. In this extract from the opening days, bears, rabid wolves and sub-freezing temperatures make for an interesting beginning…

25 WAYS TO BOOST YOUR MENTAL HEALTH

From moderating social media use to changing the way you work, the following expert-led advice will help you protect, understand and improve your mental health in 2024

FUEL

SWIFT SMOOTHIE

MUSCLE SUPPS

Look beyond protein to the variety of other supplements you can use to promote improved performance and muscle growth

QUICK & EASY PROTEIN MEALS

Try these three rapid recipes from Fraser Reynolds’ new Tasty High Protein cookbook

BAKED PACKED OATS

Baked oats take a little longer to prepare

CRISPY TURKEY STIR-FRY

With just a wee bit of chopping, crushing

PROTEIN-PACKED STEAK PIE

The New Year’s Eve classic. Or should it

THE FAT-LOSS FORMULA

Forget thermogenic pills or extreme dieting: the key to effective fat loss is consistent resistance training and proper programming

THE GET BACK PLAN

Get back on track with our 12-week programme, perfect for anyone new to strength training or who simply doesn’t have time to work out more than three times a week

MONTH 1: STRENGTH WORKOUT

Exercise instructions for the twice-a-week strength workout in Month 1

MONTH 2: STRENGTH WORKOUT

Exercise instructions for the second month’s strength workout

MONTH 3: STRENGTH WORKOUT

Exercise instructions for the final block of strength training

CIRCUIT CONDITIONING

Exercise instructions for the weekly conditioning circuit – the exercises stay the same for the full 12 weeks

THE ONE AND ONLY

Burn and build with this full-body single-kettlebell routine

DOUBLE TAKE

If you’re short of time or space, torch belly fat and build core strength with this six-move, double-kettlebell workout

DESK STRETCHES

Reduce the negative effects of sitting at a desk with this fivemove mobility routine

sci-mx

sci-mx.co.uk

Men’s Fitness

powerhouse-fitness

powerhouse-fitness.co.uk

SHOP.KELSEY

SHOP.KELSEY.CO.UK

bacp

bacp.co.uk

shop.kelsey

shop.kelsey.co.uk

FIRE ZONE

www.firezone.co.uk

wellman

wellman.co.uk

MFDIG24

SHOP.KELSEY.CO.UK/MFDIG24

TGOHA

SHOP.KELSEY.CO.UK/TGOHA

fitness superstore

fitness-superstore.co.uk