Your guide to the opportunistic winter bulk

How moving in a more mindful way can help you look and feel better

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

Torch fat and build muscle with this hybrid HIIT and lift workout from cover model Joel Freeman

One MH editor took on a month-long curling challenge – 100 reps a day, every day – to see if relentless repetition could finally bring his biceps up to size

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