YOUR STEP-BY-STEP NEW YEAR'S TRANSFORMATION PLAN

New Year- our favourite time for setting goals to lose fat, build muscle or just get fitter. With this step-by-step plan, you will be set up for success.

Why 21s Are For Deltoids-Not Biceps

Learn how to properly apply 21s to build bigger shoulders!

Push Through The Pain

Put your muscles to work in an effort to raise money for a great cause with this hour-long push-up bonanza.

Pull Your Weight

Expand your back-training repertoire with these challenging pull-up variations.

Plan To Fail

You may be able to maximise your strength by doing as little as one set to failure of a lift once a week, says a study published in the journal Medicine & Science in Sport & Exercise. Researchers put 46 subjects on multiple training regimens, including the standard three sets of 10, three times a week, for leg curls and extensions for six weeks and found that those on the onetime-a-week-to-failure protocol gained significantly more strength compared with those on the other programmes.

Petty Tribalism, Identity, Beliefs And Damn Right Cults

Petty Tribalism, Identity, Beliefs And Damn Right Cults

On The Road Fitness With Sam Callahan

To say X Factor finalist Sam Callahan has a hectic schedule would be an understatement of epic proportions! Forever on the road touring, he isn’t short of his fair share of challenges when it comes to maintaining that notorious torso.

On A Roll

Strengthen your core—and stabilise your spine—with the barbell ab rollout.

Not Your Average Joe

Hardworking personal trainer and classic physique competitor Joe McNelis shares his top tips to crush it inside and outside the gym, plus a full-body routine to carve out your own ripped physique.

New Year, New Skills!

Attack 2019 head on by starting something challenging like bouldering. Tracy Kiss and partner Freddy gave it a dry run for Muscle & Fitness

Get Lean & Stay Lean

So many of us win the war against unwanted body fat in order to GET lean, but not so many of us are able to maintain those shreds.

Get Flipping!

The tyre flip is a fun and effective compound exercise that’s often performed incorrectly. Follow the Muscle & Fitness 4-step guide to flipping your way to fitness and reap the rewards!

Exciting New Tri UK Store Gets Pulses Racing

A light-hearted guide to what’s trending in the world of fitness, food and anything we just think is fun…

Fight Fatigue

Bust out of the winter blues with these energy-boosting tips.

Feats Of Greatness

Every month we meet an amazing athlete who’s achieved something incredible…

Do Something Great!

Fancy yourself as a great explorer, overachiever or record breaker?

Against The Ropes

Condition your arms, delts, core, and lungs with this battle-rope variation.

4 Reasons Your Tricep Workout Sucks

Your focus needs to be not just on moving weight, but on working the muscle!

The B12 Conundrum

According to studies backed by the Vegan Society, there are now approximately 600,000 vegans in the UK. And it seems that number is now on the rise after a poll found that over the next year, 2.2 million people will go green.

How To Measure Intensity Without Putting Too Much Strain On Your Body

It’s meant to measure intensity without putting too much strain on your body.

How To Perfect Your Deadlift

The deadlift is a complex lift often performed poorly in the gym, however once perfected, the deadlift may become the most important lift in your training arsenal! To develop a strong and efficient deadlift, you must master the hip hinge and create tension through the upper back and trunk before any weight can be added to the bar.

Kettlebell Kickboxing Is Born

A light-hearted guide to what’s trending in the world of fitness, food and anything we just think is fun…

New Study Shows That Rice Protein Equals Animal Based Whey In Building And Maintaining Muscle

The results of a new study have demonstrated that a brown rice protein equals animal-based whey protein for building and maintaining muscle. Oryzatein® rice protein, the product that was tested in the trial carried out on Pro athletes is available online in the UK.

Inspiring And Inspired

Double Olympic medallist Jazz Carlin speaks to M&F’s Mark Laws about changing people’s lives, changing sports and how important a simple pull up was for her career.

High Intensity Training For Women: More Muscle, Less Fat In Less Time

True HIT is a method of working your entire body and allows for a very intense & challenging workout that will bring excellent results.

Girl Power For Starting Out In The Gym

with Survival of the Fittest Star Jennifer West and her identical twin Lucy

Build A Functional Physique With Fitness Celeb Tom Coleman

It’s all very well hitting the weights room hard, but to get ripped AND fit you need to build a physique that’s functional. In a Muscle & Fitness exclusive, cover star Tom Coleman hands over his secret weekly workout that helps him to stand out from the rest!

Sarah-Jane Crawford

TV presenter, DJ, model and actress who co-hosts the World’s Strongest Man.

Mass Appeal

After decades of success as a model, bodybuilder, powerlifter, and martial artist, Mike O’Hearn shares the secrets of his longevity: consistency and lifting extremely heavy weight.

Gym Therapy

Top British model Ricki Hall is using fitness to overcome addiction.