Editor’s letter

The issue that says change is as good as a rest: take on a triathlon, refresh your routine, talk about how you really feel. What have you got to lose?

Instant fit tips

Here are our quick-hit insights from the pages of this month’s issue

Wake up, work out

When it comes to working out, it pays to be

Brain teaser

There are plenty of reasons to workout, that have nothing

Untitled

27 is the turning point for millennials’ health – in

3 ways to ramp up recovery after a tough workout

Alternating temperatures in the shower could speed up recovery time:

Raise the bar

Those that lift live longer, say scientists who found a

How often should you eat?

Is it true that small, regular meals every four hours are the right way to build muscle, or can you stick to three meals a day if those meals are full of the right stuff? Nutritionist Christine Bailey has the answer

To a tee

Find the best t-shirt to suit your body shape

Tee-time

Take your pick of these short-sleeved t-shirts selected with summer in mind

Red alert

There’s a time and a place to feel the burn – sitting in the sun isn’t it. To help you repel those rays, we’ve rounded up some of the best sun-blocks available

All the gear...

Lara Dunn runs the rule over some of the best fitness kit on the market at the moment

Eyes on the prize

Seek some shade with these sport-specific sunglasses

LIGHT IN THE DARK

Depression does not discriminate-it can affect anyone, at any time. Yet as varied as the causes, signs and symptoms are, new light is being shed on the effective role exercise can play in combatting the illness

8 REASONS TO TRI

Do you want to feel fitter, look leaner, see new places and meet likeminded people? It's time to take on a triathlon, writes Lucy Fry

BOOZE BALANCE

When one drink turns to several, your fitness is likely to take a hit, but alcohol can still be enjoyed as part of your healthy lifestyle

Stick to your gums

Caffeinated chewing gum could be just as good as a pre-workout coffee

FIT FOOD MADE EASY

This lean chicken recipe courtesy of California Walnuts (californiawalnuts.co.uk) is quick, easy and full of flavour

20 MUSCLE-BUILDING SNACKS AND MEALS

Whether you want to build muscle or lose fat you need sufficient protein throughout the day, but high-protein doesn't have to mean high-sugar and high-calories, as these foods prove

BUOYED BY THE BLACK STUFF

Caffeine can be crucial to boosting muscle, burning fat and bringing every training session to life, but it's possible to have too much of a good thing

IS IT WORTH IT?

Do supplements enhance performance, or are they just a cash cow for your hard-earned dosh?

Bust the rut

Our lead Trainer feature tells you how break out of your plateau

8 WAYS TO BREAK OUT OF A PLATEAU

PT Ian Gardner shares his expert tips to help you bust that rut and build more muscle

OPPOSITES ATTRACT

Try PT and online weight-loss coach Luke Grainger’s legs and back workout for full-body strength this summer

THE NO-EXCUSE FULL-BODY BLITZ

Man on the move? Try Luke Grainger’s quick-fire circuit for a full-body workout that can be crushed in 30 minutes or less

PERFECT YOUR SQUAT

It's one of the best exercises there is – if you know how to do it safely and effectively. Ian Gardner explains how to get down without risk of injury

10 LIFTING MYTHS BUSTED

Harmful gym myths could be wrecking your muscle gains and holding you back. MF addresses 10 fitness fictions you need to forget

HOW LONG TO GET IN SHAPE?

Jeff Archerexplains how to set a realistic goal that will work for you and your lifestyle

BEAT YOUR BODY TYPE

How to build your best ever body, no matter the genetic card you've been dealt. Words Jeff Archer

STRENGTH THROUGH ADVERSITY

Personal Trainer Luke Grainger has overcome obesity and a shattering childhood experience to find both fitness and happiness

IT'S GOING TO BE A BUMPY RIDE

Considering swapping your road bike for an off-road option? Personal trainer and wellness coach Jeff Archer reveals how to transition to the trail

Box Clever

Use explosive box jumps to send your squat strength soaring