CARDIO

The beauty of this back and biceps workout is that it won’t take very long, but you’ll still hit these two key muscle groups hard and force them to grow bigger and stronger so you can achieve a ripped and lean physique. Follow the instructions below, sticking to...
You’re just back from an abortive attempt to climb the North Face of the Eiger. What happened? The Beast From The East happened! The plan was to attempt the North Face, but the weather absolutely hammered us. It was minus 35°C on the face itself with 50km/h winds, which took...
Photography: Jim Crossley, F45 Kingston There are many ways to approach the gym. You can work on your cardio with some treadmill, exercise bike or rowing machine sessions, or you can focus on building muscle. You can also take a functional approach, training muscles for the tasks they perform in...
In the summer of 2010, Rory McIlroy was the most promising young talent in world golf. The weight of expectation on his then slender shoulders was immense. The sport was in search of a new hero after Tiger Woods’s fall from grace and the 21-year-old from County Down...
I have been running for years but I don’t seem to lose any weight. Why is this? Low-intensity cardio training, such as jogging, is one of the most popular tactics for weight loss but it’s far from the best. Long-duration, steady-state cardio isn’t an efficient way to burn fat –...

Rowing machines

If you only have space for one piece of gym equipment at your house, it’s very difficult to make a case for anything other than the rowing machine, which delivers a full-body workout as well as improving your cardiovascular fitness. The other advantage of opting for a rower over...
These workouts follow a superset protocol, where you perform two different exercises back-to-back. It’s an efficient way of stimulating the working muscles to grow bigger. This workout comprises two chest-based moves, two triceps-focused moves, straight sets of cable cross-overs to hit the middle part of your chest and,...
Given the enduring popularity of fitness trackers and the muted reaction to the first generation of smartwatches, it’s not that surprising that the latest offerings of the latter have made significant steps to appeal to the sporty crowd. Apple added GPS and waterproofed its Series 2 smartwatch, while the...
If you want to lose your paunch, start punching. Study subjects who followed a 12-week boxing high-intensity interval training programme reduced body-fat levels by 13.2%, their waist by 5.3% and total body mass by 4.1%, according to results published in the BMC Sports Science, Medicine And Rehabilitation journal. What’s...
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