the 2 exercise workout Turn a tight schedule into tight abs

When you’re busy there isn’t always time for a workout.

OPTIMAL HEALTH WITH ZANE GRIGGS

Tell us a bit about Zane.

DIPLO The beat master who runs in hyperdrive

WHEN I TALK TO DIPLO (AKA Thomas Wesley Pentz) in LA, USA, the electronic-music trail-blazer and one of today’s most influential producers, he’s just finished helping his 6-year-old son build a Millennium Falcon.

JORDY SMITH Swimming with the Big Fish

BORN STRAIGHT OUTTA Durban, South Africa Jordy Smith began surfing at the age of 3.

Marco Araujo

USN Elite Athlete and WBFF Pro Fitness Model Marco Araujo shares his journey into the fitness industry. We discuss who inspires him, why he loves training legs, and what are some of his favourite supplements.

The Cuban advantage

In his debut monthly column for Men's Fitness, everyone's favourite billionaire investor, NBA owner, TV star, fitness fiend, and all-around guy's guy reveals the very high-level secrets behind his winning ways.

Bespoke big shot

Umberto Pitagora is the Obi-Wan Kenobi of suit making: One of the few bespoke tailors left in the world today, the 75-year-old has a clientele that's among the 1% of the 1%. When the US Connecticut-based tailor was a teen, he wanted to be a mechanical engineer, but once he'd sewn his first pair of pants, he was hooked. Here, Pitagora dispenses 60-plus years worth of sartorial wisdom.

Ball busters

Open up gains with mobility balls

Buffalo gets buff

Deep-fried buffalo wings are a social staple.

The great pyramid

Arnold did them.

Eggs boost vitamin E in salads

Eating a big, healthy salad that's chockfull of a variety of colourful veggies - kale, peppers, broccoli, tomatoes, carrots-for lunch is an easy way to get a wide range of essential daily nutrients.

Your total body reconstruction

Build a bigger, stronger, leaner physique in four weeks or less

Police action

A driven cop on a fitness mission helped build a stronger unit - literally

The protein project

For massively bulking up muscle, protein is the ticket. With our sample three-day plan, you'll learn how to get just the right amount - at just the right time.

YOUR PERFECT body GAME PLAN 2023

THE NINE MOST SOUGHT-AFTER MALE PHYSIQUE ATTRIBUTES-CHISELLED V-CUT ABS, THE BULGING TRICEPS \"HORSESHOE\", THE ABOVE-THE-KNEE \"TEARDROP\", AMONG OTHERS AND HOW ANY GUY CAN FINALLY ACHIEVE THEM

WOLVES NOT SHEEP

#DIFFERENTBREED: JOSH COHN

WIN THE WAR ON SUGAR

IN THIS EXCLUSIVE EXCERPT FROM HIS NEW BOOK, ZERO SUGAR DIET, MEN'S FITNESS UNLOCKS THE SECRET TO ACHIEVING THE PERFECT HEALTHY DIET: MASTERING THE DAILY BALANCING ACT BETWEEN SUGAR AND FIBRE. WITH THIS DETAILED AND DELICIOUS PLAN, YOU'LL GAIN MUSCLE, LOSE WEIGHT, AND FEEL GREAT - FOR LIFE.

THE FRIEND CONNECTION

As you get older, you inevitably lose touch with your buds- which, new research shows, can have a terrible impact on your health. But maybe growing apart isn't inevitable after all. Here's how one intrepid group of friends, among them a Navy SEAL, a fighter pilot, a neuroscientist, and a tech exec, resolved never to let that happen — and, not coincidentally, got really, really fit at the same time.

Juice up YOUR SKIN

ENRICHED WITH A HEALTHY DOSE OF ALL THINGS JUICY, THESE STELLAR FACE FIXERS WILL RESCUE SKIN ASAP PRONTO

Conquer your cubicle

Abs-sculpting furniture. A noise generator that blocks out nasal-voiced Janice in accounting. Guy-approved foliage. Here's what you need to build your personal office Shangri-la in 2023.

Small change. Big difference.

The seven simple life hacks guaranteed to make you a happier, stronger, and more productive person in 2023

Pasta from the garden

SUPER HEALTHY, DELICIOUS, ABS-FRIENDLY \"SPIRALISED\" VEGGIE NOODLES PUT FLOUR PASTA TO SHAME

Zero Sugar? Zero Problem.

BRING BALANCE TO YOUR DIET IN 2018 WITH THESE AMAZINGLY LOW-SUGAR, HIGH-FIBRE, SUPER DELICIOUS MUSCLE FRIENDLY MEALS

Firdous Asmodien.The All-rounder

USN SA Ambassador and USN Body Makeover Challenge winner, diver and drifter Firdous Asmodien gives us some insight into her journey into fitness.

Getting down in Dubai

On this month's Adventure Calendar: What to do and where to go in the land of sand and skyscrapers.

Screen grabbers

Want to up your score with online dating? Swipe the slate clean - and meet the nicest girls - by following these tips.

Pain-free push-ups

Don't let aching wrists ruin a great workout

To HIIT it big, crank up the tunes

Scratch most \"regular exercisers\" and underneath you'll find someone who tried HIIT (high-intensity interval training) once and just couldn't hack it-the short-but-extreme bursts of effort can be daunting for fitness pros and sweating like-a-pig newbies alike.

Get big by going "barefoot"

Think the whole \"barefoot\" sneaker trend is just for runners? Think again.

Gun show

TACKING ON A FEW SETS OF CURLS AND KICKBACKS AFTER YOUR REGULAR ROUTINE ISN'T ALWAYS ENOUGH. BREAK THE TYPICAL CYCLE AND PUT YOUR ARMS THROUGH HELL - THEN WATCH THEM GROW.