Make it easy

Increase your chances of winning in every important activity by focusing on the simple things that, when done well, act as a springboard to success. 

Building lean muscle is simple. Yep, and the same goes for losing fat. Simple. In both cases, it’s about doing the basic things right: follow a challenging and progressive training plan based on lifting weights or high-intensity interval training, then eat more quality protein and cut back on sugar, booze and refined carbs. Get enough sleep each night and you’ll make major changes to how you look without your clothes on. Of course, just because something’s simple doesn’t mean it’s easy. That’s why in every issue of MF we stress the importance of planning and preparation to give you the greatest chance of success – whatever your ambition.

An interval plan that doesn’t suck

With this 30-20-10 routine, the tough stuff lasts only 10 seconds. First, pick an activity that quickly ramps up your heart rate — treadmill, spin bike, even burpees. Warm up for two minutes, then repeat the following progression five times through without taking a break. (It will take you five minutes total.)

30 SECONDS: Go easy, you’re at about 50 percent of your all-out effort.
20 SECONDS: Crank to a midlevel pace, between 70 to 80 percent of your max.
10 SECONDS: Everything you’ve got. Now, take a two-minute breather. Repeat the whole thing two more times.

In a Danish study, runners who did the routine for eight weeks not only shaved 38 seconds off their best 5k time, they also bettered their blood pressure and lowered their resting heart rates.

Once you know the essential elements of any effective muscle-mass plan you can put them into practice, and then make smart adjustments to keep the gains coming. Remember: without a plan, building a better body – or any other personal or professional goal – is impossible to achieve. After all, it doesn’t matter how hard you keep pushing, day after day and month after month, if you’re not headed in the right direction.

Condensed from men fitness UK 2017.