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HIIT or steady state? Boxing or spin? Here are the main types of cardio compared, what each does best, who it suits and how to mix them for the best results.
The scales are the least reliable measure of progress in the gym. Here is how to track gym progress properly using your training log, strength, photos, measurements and how you feel.
Goals that are too ambitious lead to quitting; goals that are too easy lead to boredom. Here is how to set fitness goals that are challenging, realistic and actually achievable.
Two hours on a Sunday can fix your nutrition for the week. Here are the meal prep tips that make it easy, plus simple high-protein meal ideas for busy people who train.
Want a stronger, more defined back? These five back exercises cover the lats, upper back and mid-back, with form cues for each and a ready-to-use workout from Hammer’s Gym.
Your core is more than a six-pack. Here are the best core exercises for the deep stabilisers that protect your spine, improve posture and make every lift and strike stronger.
From our 50s, muscle loss accelerates and protein needs go up, not down. Here is how much protein older adults need, where to get it and why it works best alongside strength training.
Yoga will not cure asthma, but research suggests its breathing practice and gentle movement can help some people breathe easier and feel more in control. Here is what to know and how to start safely.
No sparring, no opponent, just pads, bags and a heart rate through the roof. Here is why boxing for weight loss is so effective, the extra benefits, and how to start with a beginner class.
Cold weather and time indoors make winter colds more likely. Here are five immune boosting foods worth adding to your winter meals, plus the everyday habits that keep you training.
