Wellness coach Diego Carrete specialises in helping busy dads get back in shape. His F.I.T Dad programme will help any new dad – or just anyone short on time – to build muscle, lose fat and rebuild their metabolism

Your guide to the opportunistic winter bulk

Struggle to stay in shape when you’re away from home? This any time, any place workout – split into three blocks of three exercises – will rev your metabolism and build lean, full-body muscle

Everyone knows you can’t transform your body overnight, but you can see great results in 8 weeks. What are you waiting for?

O ften the best approach is the simplest. ...

This session – from Gymbox PT Ben Foulis – will target every major muscle group, with the three sections combining for increased mobility, muscle growth, strength, aerobic fitness and muscular endurance