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Welcome • Whether you want to shed fat, build muscle or improve your athletic performance, we can help

The truth about training • The no-nonsense facts behind the most common fitness myths

SAFETY FIRST • Reduce your injury risk at the gym with this trio of simple tips

MASTER THE GYM • Gyms can seem unfriendly and intimidating places if you’re not used to them, but increase your comfort level and you’ll find everything much easier. Here’s how it’s done

Expert advice • Make sure you get the most out of your training with top tips from our panel of elite coaches

Q Can I get fitter and look better at the same time? • Building an impressive physique and improving your sporting performance aren’t the same thing – but they needn’t be mutually exclusive

Q Will a lack of mobility hamper my muscle gains? • Look after your muscles and they’ll reward you with unprecedented growth

Q Can I get stronger by training less? • Focus on quality rather than quantity at the gym to get better results and avoid injury

Q How do I train to make myself injury-proof? • Strengthening your connective tissue is the key to avoiding injury

Fat loss workouts • Blast flab with these simple one-kit workouts

Double dumbbells • Recapture your six-pack with this simple six-move dumbbell complex

Single dumbbell • Grab a dumbbell to build core strength and impressive abs in six moves

Barbell • Combine these five full-body lifts into a super fat-fighting complex

Landmine barbell • Cut fat down to size with this landmine barbell complex

Weight plate • Serve up a fat burning workout with nothing but a weight plate

Double kettlebells • Shred belly fat and build core strength with this two-kettlebell complex

Single kettlebell • Can’t seem to get rid of your belly-fat demons? This 11-minute finisher is all the exercise you need

Muscle workouts • These week-long training plans will help you achieve your fitness goals and build the body you want

Hollywood muscle • Get in blockbuster shape with the definitive action hero workout plan

Bodyweight training • Park the weights and harness the muscle-growing powers of your bodyweight with this four-week gym-free plan

Strongman training • Replicate strongman moves with standard gym kit for strength, cardio and fat loss

Big arms workout • Arm yourself with the essential plan to grow sleeve-busting biceps and triceps in four workouts

Performance workouts • These routines will improve your athletic prowess and help you stay injury-free

Loosen up muscles • Use a foam roller to push yourself to a new PB

Yoga for running • Six poses that will improve your running technique without pounding the pavements

Undo the damage • Get up from your desk and train to reverse problems caused by sitting down all day

Football fitness • Use this full-body workout to get in shape for the season

Build cycling power • Boost your strength for the climb and the commute

Get ski fit • Ready yourself for the rigours of the slopes and jumps with this winter sports circuit

Train for tennis • On or off the court, get stronger and more mobile with these six moves

Home workouts • These gym-free workouts will allow you to build the body you want in the comfort of your front room

Upper-body muscle • Hitting the bench again? No need. Here’s how to build a strong, functional upper body at home

Lower-body power • Haul your arse off the sofa and improve your explosive power by leaps and bounds

Core strength • Forget the cable machines – for a full-body...