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

Welcome!

Get lean in just four weeks

How it works • Here’s the theory behind the plan

Key workout variables • Here’s what the main training terms mean in practice

BUILD HEALTHIER HABITS • Implement these new lifestyle routines to stack the odds in favour of blasting away your belly for ever

WEEKS 1 & 2 • The first week of your four-week plan is designed to get your muscles moving properly so you can start burning fat and building muscle right away. You’ll do each move for 30 seconds, then move on to the next exercise. Only rest once you’ve completed the sixth and final exercise of each circuit, and limit your rest to two minutes to make your workouts as effective as possible. Repeat the four circuits in week 2 but do each move for 45 seconds. This is a significant increase in workload, so you’ll get an extra minute to rest between circuits. Good luck!

WEEKS 3 & 4 • You’re already halfway through the plan, and it’s time to change the workouts to keep your body out of its comfort zone. While there’s still four circuits, you’ll do each exercise for 45 seconds with two minutes of rest between circuits. In week 4, you’ll carry out the workout moves in the same order as week 3, but now you’ll do each exercise for a full minute. You also get three minutes to recover between circuits. This will ensure you’re burning away body fat as quickly as possible – while also placing the right stimulus on your muscles to force them to grow bigger and stronger.

FORM GUIDES • To build a leaner body in just four weeks it’s essential you follow the exercise circuits to the letter. But more than that, you need to execute every rep of every move as perfectly as possible to work your muscles, heart and lungs harder so that your body has no choice but to become a fat-burning furnace. Turn the page to master the movement patterns of every move in the plan.

How to make every workout your best ever • Follow these six tips to get the fat loss results you want faster