Men's Fitness Guide

Put together by experts in weight training, fat shedding, body toning and training-focused nutrition, the Men's Fitness Guide series of bookazines zone in on different topics to get you on track to the body you want. We've got the Complete Guide to Dumb-bell Training, Meals that Make Muscle, the updated Workout Manual for 2020, and many more dedicated specialist magazines for you to keep at home for expert tips in an instant.

Men's Fitness Guide

THE EXPERTS • Meet the trio of fitness gurus who have pooled their extensive knowledge to create this plan and help you lose fat fast

THE NEW RULES OF FAT LOSS • Treadmills, detoxes and stomach crunches are out. The recipe for your new lean belly: dumbbells, yoga and pancakes – no, really

HOW IT WORKS • Not only will this guide help to transform your body over the next four weeks, it will also teach you training and nutrition skills that will keep you in shape for life

The Workouts WEEKS 1&3 The first cut • The first week of this plan (which you will repeat in week three) isn't meant to break you – no week is! Instead, it's designed to get you active and burning fat. You'll do four 20-minute workouts in seven days – two high-intensity interval training (HIIT) sessions, one strength session using a TRX trainer and one yoga routine.

Nutrition WEEKS 1&3 Metabolism boost • If you want to shift fat, what you eat is just as important as what you do in the gym. In this week's plan (which you can repeat in week three), you'll eat a high-protein diet, with your carbohydrates coming from green veg. This will kick-start your metabolism and create a drop in insulin levels, allowing your body to burn fat and build muscle.

MEAL PLAN • The portion sizes in this meal plan are designed for a man who is 1.8m tall and weighs 75kg. If you're significantly smaller or bigger than this, adjust the portion sizes accordingly.

BREAKFAST

LUNCH

SNACK

DINNER

The Workouts WEEKS 2&4 Turn up the heat • By now, your body will be primed to mobilise fat stores and synthesise muscle, so it's time to crank up the pressure. In week two, the moves are more dynamic, the timed sets longer and we've thrown in dumbbells to increase the challenge and shift your body into shape. You'll repeat this week in week four, with longer sets and shorter rests.

Nutrition WEEKS 2&4 Muscle food • After the no-carb shock of the first week, your body will be primed for burning fat and building muscle. Over the next seven days (and in week four), you'll reintroduce carbs, to help you achieve both these goals. You'll also be sticking to the key principles outlined in week one: plenty of protein and green veg with healthy fats.

MEAL PLAN • The portion sizes in this meal plan are designed for a man who is 1.8m tall and weighs 75kg. If you're significantly smaller or bigger than this, adjust the portion sizes accordingly.

BREAKFAST

LUNCH

SNACK

DINNER