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About this book • If you’re struggling to fit your workout into your busy schedule, don’t worry. Our training plans will get results in less than an hour a week

The experts • These men aim to get you in the best shape ever, by burning fat and building muscle. And all without having to go to the gym

GETTING STARTED • Whether your goal is to burn fat, build muscle or just be more healthy, the advice in this section will help to ensure you execute everything with precision and get the most out of your workouts

The truth about weight loss • The no-nonsense facts behind the most common fat-burning myths

SAFETY FIRST • Reduce your injury with this trio of simple tips

Muscle 101 • What happens to your body during and after a workout? Here’s the simple science behind adding muscle mass and making your body bigger and stronger

BUILDING MUSCLE • There are several key stages in breaking down muscle fibres before they can be rebuilt stronger

Buyer’s guide • Here’s everything you need to know to purchase the kit required for the home gym muscle and fat loss plans in this training guide

Stay on track • Whether you’re burning fat or building muscle, sticking to a training plan will be hard. Use the latest research on motivation and psychology to keep going

Know your muscles • There are over 600 muscles in the human body. These are the major ones you’ll target in these workouts

Decoding the workouts • The crucial information you need to know before starting to do these routines

WARMING UP • The correct preparation before exercising is crucial to minimise injury risks and get the most out of your training. Perform one round of the following speedy circuit before all your sessions – it takes less than two minutes, and your body will definitely thank you for it

NO KIT FAT LOSS PLAN • These workouts are short, sharp and ideal for blasting flab and helping you achieve a lean physique. And the best bit? They all take 20 minutes or less

Workout 1 • This timed circuit will turn your body into a fat-burning furnace in under 20 minutes

Workout 2 • To achieve maximum calorie burn, complete as many rounds of this fat-fighting circuit as possible in 20 minutes

Workout 3 • Complete this 100-rep challenge to torch belly fat

Progressions • Follow the workouts as described in the previous pages for four weeks, then use the progressions below to make things harder. This will ensure your fitness and fat loss progress and will allow you to use the workouts for a complete 12-week plan

HOME GYM FAT LOSS PLAN • By adding some carefully selected pieces of exercise equipment to your workouts – all of which are widely available and relatively cheap – you can ramp up your body’s flab-burning potential

Workout 1 • This timed circuit uses simple equipment to shed fat in less than 20 minutes

Workout 2 • This high-intensity reps circuit will blast fat whether you’re new to training or an experienced lifter

Workout 3 • This hybrid workout includes exercises for reps and time to help boost your fat loss efforts

Progressions • Follow the workouts as described in the previous pages for four weeks, then use the progressions below to make things harder. This will ensure your fitness and fat loss progress and will allow you to use the workouts for a complete 12-week plan

NO KIT MUSCLE BUILDING PLAN • Thought you had to pump iron to add size? These lean-mass workouts prove otherwise, using your body’s own resistance to place your muscles under serious tension so they grow back bigger and stronger

Workout 1 • This upper body workout uses your own bodyweight as resistance to build muscle

Workout 2...