Carb loading before a big race? Here’s how to do it!
Carb loading can improve endurance when the event is long enough, but more isn’t always better. Here’s how much carbohydrate to eat, which foods work and how to avoid turning race preparation into a digestive disaster.
Life after sport: post-athlete depression and what helps
Leaving competitive sport can unsettle identity, routine and mental health. Here’s why the transition can be difficult and what genuinely helps.
How to break through a weight-training plateau
A stalled lift doesn’t always mean your program has failed. Here’s how to identify a genuine weight-training plateau, fix the cause and start progressing again.
Do you need a rest day or are you just being lazy? Signs and symptoms of overtraining
Some days you need to train. Others, you need to recover. Here’s how to tell ordinary reluctance from accumulated fatigue and genuine overtraining.
Cardio or weights first? What the order actually costs you
Before, after or separate days. The order matters more than people think, and the answer comes down to one question about what you're training for.
Creatine: the good, the bad and the bulked-up
Creatine can help you train harder and make slightly better progress, but the internet has turned a useful supplement into a circus. Here’s what it does, how much to take and which side effects are worth caring about.
Lean bulking for the endomorph: more muscle, less fat
If you gain weight easily, a traditional bulk isn’t always the right move. Here’s how to choose between maintenance, fat loss and a small surplus.
How much muscle can you gain in a month?
Beginners can build muscle faster than experienced lifters, but the scale rarely tells the full story. Here’s what a realistic month looks like.
Progressive overload principle: what it is and how to use it
Progressive overload doesn’t mean adding weight every workout. Here’s how to progress your training without sacrificing form, recovery or common sense.
How to choose the right running shoes for your feet and budget
A practical guide to finding comfortable running shoes, getting the fit right, avoiding dated gait advice and spending only what you need.
How to time protein intake for optimal strength gains
Protein timing matters less than your daily total, but it can still be useful. Here’s when to eat around training, before bed and across the day.
Meet my sand circuit: the best workouts to do on the beach
Sand makes simple exercises considerably harder. Try this full-body beach workout circuit with a warm-up, six movements and sensible ways to progress it.
Best outdoor summer activities for a full-body workout
I love the gym, but summer gives you better options than staring at the same wall. Eight outdoor activities that build strength, fitness and skill.
Intuitive eating: the pros and cons
Intuitive eating can help rebuild trust around food, but it isn’t effortless. Our choices are shaped by appetite, habit, upbringing, environment and the goals we’re working towards.
A beginner’s guide to weight training and muscle gain
A practical beginner’s guide to weight training, with two simple full-body workouts, progression rules and the mistakes worth avoiding.
Is hiking good for weight loss? How to make it work
Hiking can help with fat loss, but the trail doesn’t rewrite energy balance. Here’s how to use pace, hills, food and strength work without ruining the walk.
Pre-workout nutrition: what to eat before training
What you eat before training can help, but the right choice depends on when you’re training, what the session involves and what your stomach can handle.
New Year’s fitness resolutions: how to make yours stick
A New Year’s fitness resolution only works if it survives normal life. Here’s how to choose a sensible goal and build a routine that lasts beyond January.
Lean bulking for mesomorphs
How do I get bigger without getting soft? Smaller than you'd like. A couple of hundred calories more a day, mostly carbs, then a year of leaving it alone.
Fall into fitness: 5 benefits of exercising in Autumn
Cooler weather, a more predictable diary and a break from summer’s distractions make autumn one of the best times to train. Here’s how to use it properly.