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Eat the rainbow You don’t need complex advice – just the knowledge of a five-year-old. “When it comes to fruit and veg the goal is ‘eat the rainbow’,” says Brian St Pierre, director of performance nutrition at Precision Nutrition. “Many of the benefits of vegetables come from their phytonutrient content,...
If you want to pack on muscular size and strength, it can be tempting to head straight for the weights room and do compound lifts such as bench presses and back squats rather than press-ups, lunges and other bodyweight exercises. There’s a common assumption that bodyweight moves are...
Training with kettlebells can be an excellent way to boost both your strength and cardio fitness (just check out this kettlebell workout guide) and, like dumbbells, they’re small enough and affordable enough for you get for home use. But don’t just splash the cash on the first one...
Photography: Jonathan Gainer Frank Lampard knows what it takes for an athlete to stay at the top of his game. During his 21-year career as a professional footballer, he won 13 major trophies with Chelsea, including three Premier League titles, four FA Cups and a UEFA Champions League. Between...

How To Do The Thruster

The front squat and the overhead press are both superb exercises for building strength and size, so it makes sense that merging the two into one combo move creates something pretty darn effective. The thruster is that compound move, and it works muscles and joints throughout the body to...
We all dream of a fully-equipped home gym, complete with several types of cardio machine and more bells – barbells, kettlebells, dumbbells – than a campanologist convention, but for most of us a lack of space makes such an enterprise an impossible fantasy. So it’s best to get...
In the six months since the launch of the Fitbit Ionic smartwatch – the best Fitbit by a country mile – it seems the best-known maker of fitness trackers has been busy, because it has just announced another smartwatch. The Fitbit Versa will go on sale in April...
Photography: Glen Burrows For a lot of athletes, hitting 40 with a quartet of Olympic gold medals – earned over two decades’ worth of dominance in their chosen sport – as well as a knighthood might be a good time to call it a day. Perhaps get a TV presenting...
It can be fun to plan your every workout in minute detail – but if you’re tired of putting as much time into planning your training as you are actually doing it, try this simple yet savagely effective dumbbell routine created by Jim Crossley, co-founder of F45 Kingston. “You...

The 23 Best Workout Apps

Unless you really know what you’re doing, it can be easy to waste time when working out, aimlessly drifting from machine to mat without actually doing much working. You can solve this problem with a personal trainer, or extensive planning, or you can just download one of the many...