Costa del soul

Start summer in the shape of your life

Act now and hit the beach the proud owner of a leaner, fitter and healthier body, as well as a happier head

Be inclined for a bigger chest

Sculpt eye-popping pecs by alternating your angles

Curb cravings with no effort

Your brain is a clever old thing, but that doesn’t

Make every rep count

Use these five tried-andtested tips to build more muscle in less time

Smile wider for life

Keep your calcium intake high to keep your teeth healthy

Be a cardio king

Get clever with cardio to burn fat, build muscle and boost your brain power

Train together for faster progress

Work out with your partner, a friend or just a fellow gym-goer and get the gains you want in less time

Free your feet

Get barefoot benefits alongside the features of a hi-tech trainer with Nike’s new Free RN 5.0

Home and posed

Everything you need for that yoga session – sorted

Smart choices

These grooming goodies will keep you looking clean and fresh

GET DATA FIT

It has never been easier to track your health and fitness activities. But does playing the data game help or hinder your physical and mental health? MF investigates

GET SPARTAN STRONG

If you want to get seriously strong, there’s only one man to turn to. MF spends some time at the bar with Jack Lovett, founder of Spartan Performance

The Cycling Chef

Alan Murchison is an expert both in the saddle and in the kitchen. Here are his favourite foods to help you go further and faster

Avocado, chocolate and pistachio cookies

NUTRITION (per serving) 199 calories 5g protein 22g carbs 11g

BUILD A BEACH-READY BODY

Thought you’d left it too late to build the body you want before your holiday? Think again. We’ve devised a smart strategy to help you get a summer body – even if you’re reading this at the airport

EIGHT WEEKS TO GO...

Two months is more than enough time to make major changes to your body – so long as you have a smart session strategy based on lifting weights and high-intensity cardio

HIIT THE BEACH

These high-intensity interval training (HIIT) workouts will keep you in shape while you’re on a break – and best of all, they take just ten minutes to complete

Get fruity with blueberries

Eat more berries for a healthier sex life

How to love the foods you loathe

Make eating more veg easy with advice from leading cover models

VEGGIE MIGHT

Whether you want to save the planet or shift your palate, sink your teeth into this seven-day vegetarian meal plan from chef Jen Woodbury

Dine like a king, look like a god

Go big on flavour while trimming your waistline with these delicious fat-burning dinners from Michelin-starred chef Adam Gray

Here comes the summer

Torch fat and add muscle to hit the beach at your best

Best in chest

Try this innovative gym-based workout to build a bigger, stronger and broader chest

Maximise your kettlebell return

Focus on these key bang-for-your-buck kettlebell exercises to make faster progress

ABS IN 20 MINS

Do this six-move tri-set workout twice a week to sculpt a lean, hard and defined six-pack

GET THE GAINS

Add muscular size and strength while stripping away body fat to build a bigger, leaner and more functionally fit physique

Boost your focus without the jitters

Just looking at a coffee provides a motivation hit