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

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

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

Olly Murs’ physical transformation is about more than a before-and-after shot

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