But building a beginner workout routine that actually delivers results doesn’t have to be rocket science, particularly when it comes to building muscle. The key is to start simple and smart.

“My recommendation for beginners is to opt for machines rather than free weights, because they’re a great way to help keep your form in check,” says leading personal trainer Tyrone Brennard, who runs Be The Fittest. “They’re built to guide you into the right path of motion, so they’re easier to figure out than complex free-weight lifts.

“There’s less risk of injury too, because if you can’t lift the weight, the machine will safely return you to the position where you started. Whereas, if you’re using heavy dumbbells and you’re doing something like a chest press on a bench, and you can’t handle the weight, it could fall and injure you.”

Here, the PT unpacks five foundational machines that target major muscle groups and can form the basis of a solid full-body beginner’s workout routine.

Leg press machine

Works: Glutes, quads, hamstrings.

The leg press follows a movement pattern similar to a squat, making it one of the most effective exercises for targeting the lower body. As a compound movement, it works several major muscle groups at once, while carrying a lower risk of injury than free-weight exercises like barbell back squats, front squats and walking lunges.

“With the leg press, you’re pushing through the main glute muscles; the glutes, quads and hamstrings are all working together in one movement,” says Brennard. “From there, you can also shift the focus to isolate specific muscles. If you want to target the quadriceps, which are the front of the thighs, the leg press is something I’d definitely recommend.”

How to do it: Sit back in the seat with your feet shoulder-width apart on the platform. Lower the weight under control until your knees are bent, then press through your heels to return to the starting position without locking out your knees.

Hamstring curl machine

Works: Hamstrings.

If you’re looking to build stronger, more toned legs, the hamstring machine shouldn’t be overlooked. This nifty bit of kit isolates the often unused muscles at the back of the thighs, allowing you to build up strength quickly. They’re a particularly great cross-training exercise for runners too, as having strong hamstrings can lower your risk of injury on the track.

“The hamstring curl machine is a good option for a full-body routine because it isolates the hamstrings, which don’t always get enough attention in compound lifts,” says Brennard. “By targeting them directly, you can build strength evenly through the legs and improve knee stability while reducing the risk of injury strains.”

How to do it: Adjust the pad so it rests just above your heels. Curl your legs up toward your glutes, pause briefly at the top, then slowly lower the weight back down with control.

Seated cable row

Works: Back.

The seated cable row is an upper-body exercise that’s performed while sitting upright on a horizontal fixed cable machine with a bench and footplates for support. Pulling the weighted cable towards you strengthens the upper back, lats, traps, rear delts and rhomboids, while the challenge of staying balanced also works your core.

Brennard explains: “With the seated cable row, you’re working your back, which is the second biggest body part other than the legs – so it’s important to have a pulling exercise in your routine.”

How to do it: Sit tall with your chest up and grab the handle with both hands. Pull the handle toward your torso, squeezing your shoulder blades together, then slowly return to the start without leaning back.

Chest press machine

Works: Chest, triceps, front shoulders.

Rather than risk lying on a bench with a barbell nervously wobbling overhead, the chest press machine removes the need for spotters when training your pecs, making it easier to safely maintain proper form. You don’t have to worry about the bar drifting or losing control at the bottom of the lift.

“A solid chest movement is essential because it builds upper-body pushing strength that carries over into so many other exercises and everyday movements,” notes Brennard. “The chest press machine lets you train that strength properly and safely. That way, you can focus on working the chest and shoulders without worrying about getting stuck underneath.”

How to do it: Adjust the seat so the handles line up with the mid-chest. Press the handles forward until your arms are extended, then lower them slowly back to the starting position under control.

Shoulder press machine

Works: Shoulders, triceps.

Often overlooked in favour of focusing on chest work, the shoulder press machine is a secret weapon for building balanced upper-body strength. Its controlled overhead pressing motion hits the deltoids, developing strong, stable shoulders, and the fixed movement path makes it easier to maintain proper form without putting your lower back at risk.

“The shoulder press covers overhead strength, which is something a lot of people miss,” Brennard says. “When you’ve got legs, a pull for the back, and pushes for the chest and shoulders, you’re ticking off all the major movement patterns. That’s how you build a well-rounded strength routine.”

How to do it: Sit with your back firmly against the pad and hands on the handles. Press the weight overhead until your arms are nearly straight, then lower slowly back to the start.

The post Five Muscle-Building Exercises Every Gym Beginner Should Master appeared first on Form.

In reality, hypertrophy is a response to tension and metabolic stress, not just the number stamped on the side of a dumbbell or a weight plate. When adding weight is not an option, whether due to a limited home or hotel gym, nagging joint pain, reaching a natural plateau, or frankly someone using multiple pairs of dumbbells, you can still force your body to adapt by manipulating the quality of the stimulus.

By mastering variables like Time Under Tension (TUT), excruciatingly slow eccentrics, and strategic isometric holds, you can make a moderate weight feel closer to a personal best. This shift from mindless moving to intentional contracting can help maintain strength, fortify your joints, and recruit stubborn fibres that high-velocity heavy lifting often misses.

To better understand this, inForm spoke with David Higgins, a personal trainer, sports therapist, and sports nutritionist who has worked with Hollywood A-listers, from Margot Robbie to Pedro Pascal and Ariana Grande to Eddie Redmayne, to help distinguish fitness fact from fiction.

When the goal is building muscle without increasing load, how do you define progressive overload, a major part of maintaining strength levels, without using heavier weights?

Progressive overload is really just a stimulus, an invitation for the body to adapt and grow. But that stimulus does not have to be about brute force. It can come from increasing time under tension, improving form, reducing rest, or challenging the neuromuscular system through new patterns. I define it as a continual refinement of control, awareness, and effort. It’s not about doing more. It’s about doing better.

Without using weights, what techniques and stimuli can we look at?

Total volume, mechanical tension, rest periods, and movement precision all matter. You can increase reps, add sets, or reduce rest between sets. You can also adjust joint angles or ranges of motion to make familiar movements feel completely new. The nervous system craves variability.

How does increasing time under tension stimulate muscle growth, and what practical methods do you recommend for using it effectively within a workout?

Time under tension extends the demand on muscle fibres, especially the slow-twitch and intermediate ones. It promotes metabolic stress and micro-damage, both important for hypertrophy. Practically, I use tempo patterns like 3-1-1 or 4-2-2 to challenge clients. Slowing down forces you to own the movement. It’s harder and more honest than throwing weight around.

When it comes to slower tempos and controlled eccentrics, the ‘lowering’ phase of the lift, what role do they play?

Controlled eccentrics increase muscle fibre recruitment and time under load, which are both critical for growth. They also teach joint control and proprioception, so you’re strengthening and protecting the body. A slower tempo can make a lightweight feel heavy and increase the quality of each rep. It’s underrated in most commercial training.

Can you give an example?

3-1-1-0 is a great one. For example, in a push-up, lower for 3 seconds, hold at the bottom for 1 second, push up in 1, and go straight into the next rep. No pause at the top. Just stay in the work zone.

What about isometric holds? Can they contribute to muscle maintenance and growth?

Absolutely. Isometrics increase motor unit recruitment, especially in stabilising muscles, and they build positional strength

Where do they fit best within a training session?

I often use them mid-set to increase intensity (e.g., holding a lunge at the bottom for 15 seconds), or at the end of a set to extend fatigue. They’re also brilliant for rehabilitation and joint health.

If I’m sticking to the same weight, how close should I get to failure?

You need to work close to technical failure, within 1 to 2 reps, especially when using lighter loads. The body does not count reps. It responds to effort. That’s when you recruit the high-threshold motor units needed for muscle growth. Just keep your form tight.

Are there specific muscle groups or movement patterns that respond particularly well to these lower-load, higher-tension approaches?

Yes. Smaller, stabilising muscles like the delts, glutes, and hamstrings often respond incredibly well. So do movement patterns like single-leg work, rotation, and deep core engagement. These muscles and patterns are neurologically rich and benefit from refined control and attention to detail. It’s where a lot of people have blind spots.

What are the most common mistakes people make when trying to build muscle without lifting heavier, and how can they avoid them?

The biggest mistake is trading intensity for volume, doing more reps without challenging the muscle effectively. Another is poor movement quality, rushing, using momentum, or losing form. People also neglect recovery and nutrition, thinking they don’t matter as much without heavy lifting. They matter more.

How should recovery, volume, and weekly progression be managed when intensity comes from tension and fatigue rather than heavier weights?

You still need structure: 48 hours between training the same muscle group, periodised volume (not just random workouts), and active recovery. Track total reps per week, and look to improve either execution or volume over time. Sleep, hydration, and stress management become even more important when fatigue is the too

Are there limits to what we can achieve without using heavier weights?

You can go far using bodyweight, tempo, and precision, but over time your body will adapt. At a certain point, especially for advanced trainees, progressing load becomes important to continue seeing gains. That said, I always encourage people to maximise quality and movement control first.

The post Can You Build Muscle Without Lifting More Weight? A Hollywood Trainer Answers appeared first on Form.

But before discovering the transformative power of movement, the 39-year-old wellness influencer was on a very different path, falling in with the wrong crowd as a teenager.

Fitness became his ticket to an alternative life, and with support from The Prince’s Trust, he turned his passion into action, launching his personal training business, Be The Fittest, which he still runs today.

Alongside 1-1 training with a host of celebrity clients, he’s also written a bestselling book, launched a youth mentorship scheme and racked up a cool 80K Instagram followers in the process. 

In the latest instalment of our content series, we hear how the London-based instructor blends yoga with strength work, his favourite piece of advice and why he’s giving back to the next generation of fitness entrepreneurs. 

How did you first get into fitness, and what drew you to it?

When I was really young, I’d walk past newsagents and get completely fascinated by people’s bodies. While other kids were picking up children’s magazines, I was flipping through ones with people showing insane physiques on the covers, trying to figure out how they trained.

Then, when I was about 15, I finally got into a proper gym and I just loved it. I even built a little home gym at home using weights from the Argos catalogue. I’ve always loved moving around; I was more of a physical kid and not so academic. 

You started your business using a Prince’s Trust grant. Can you tell us more about that?

Yes! I went through the Prince’s Trust Enterprise Program, which helps young people who’ve been through trials and tribulations start their own businesses. I pitched my idea, they loved it, and I successfully got funding. I became a Young Ambassador and later joined the Rise Campaign board, giving back by mentoring young entrepreneurs and supporting fundraising efforts.

And you’ve also started your own mentorship program?

Yes, the Be The Fittest Mentorship Program. It’s a free, year-long program for young people wanting to break into the fitness and wellness industry. We cover everything – marketing, building a team, whether you want to work in a gym or to be a mobile trainer, taxes, self-confidence… all the stuff I wish I had when I started out.

I never had guidance when I was younger – I didn’t know a single person who owned a business, or a millionaire, or anyone doing what you see on TV. And, back then, social media wasn’t really a thing, so the only role models you had were athletes or celebrities. Programs like this give people hope and show them that it’s possible if you trust yourself and put the work in.

How does your training philosophy differ from other PTs in the industry?

When I started my business, it was all about inspiring people to be fitter, stronger and healthier, but I noticed most people didn’t want elite athlete-level training. They wanted to feel better. So, in 2015, I did yoga teacher training and studied breathwork and meditation, bringing wellness into fitness.

Now fitness is the base of my training, with strength and cardio, but to sustain a healthy lifestyle, you need mindfulness, consciousness and mental clarity. Even if you’re doing heavy weight sessions, you need stretching, yoga and recovery. A lot of my clients have high-stress jobs, so the mental aspect is just as important as the physical.

What does a typical day of fitness look like for you?

As a morning ritual, I like to do sun salutations for around five minutes, with some breathing exercises. Then I work, do school drop-offs for my children, work a bit more, and around mid-morning or midday I’ll train strength and cardio. If I have time, I might hit a yoga class too. In the evening, I finish with five to ten minutes of meditation before bed.

Are there any specific recovery techniques you swear by

Foam rollers, trigger point balls and Theraguns are a life-saver. Sometimes I’ll book a full-body massage if I have time, and I also love hot baths, ice baths and cold showers after training, as they really help my muscles and immune system. Good nutrition and supplements are important too. I take probiotics, and if I’m low on energy, ginkgo and ginseng.

How do you approach nutrition?

I mostly fast in the morning, do my sun salutations, work, and then my first meal is midday or early afternoon. Meals are balanced, with carbs, proteins and lots of colourful veggies. 

In the evening, I’ll eat a lower carb, protein-focused meal, still with plenty of greenery. I base what I eat on how I feel, energy-wise, and I try to keep it sustainable. There’s no strict diet though; if my body craves something, it’s okay.

What’s the best piece of fitness advice you’ve ever received?

‘Don’t give up on training.’ It sounds simple, but it’s always stuck with me. Whatever happens, just keep going. Even if it’s a small effort, showing up is what builds consistency and results. That’s what I pass on to my clients too.

What’s your favourite yoga pose or stretch?

Lying spinal twist. I do it at the start or end of yoga, in the morning, or before bed. It’s amazing for the back, super relieving, and it’s easy to do anywhere.

If you could be any kitchen utensil, what would it be?

A Japanese knife. I recently got one, and it’s just a joy to use. The way it slices, the little wooden sheath, the swirly metal design – everything about it is satisfying. It makes cooking almost meditative.

The post Fuelled by Form: Tyrone Brennand appeared first on Form.

But militantly churning out mile after mile will only get you so far on the track, and sometimes you need to introduce training techniques to help shave those stubborn seconds off your PB.

So who better to ask for advice than seasoned ultrarunners? Those resilient endurance athletes who regularly run distances that push far beyond the standard 26.2 miles.

From pacing strategies to kit must-haves, we tapped up a couple of the pros to hear their tips for running your fastest, breeziest time yet. 

Run your marathon pace when you’re dog-tired

Ever cruised through your long training runs feeling great, only to hit a wall on race day? It might be because you’re not incorporating ‘fast finishes’, which condition your body to run faster while fatigued.

“A common mistake runners make is keeping their long runs too easy and never preparing their body to run marathon pace when tired,” agrees ultra-distance runner and coach Nathan Flear. “You can’t expect to hold 26.2 miles at a target pace if you’ve only ever practised it fresh.”

To fix this, Flear recommends including marathon pace segments later in your long runs. “For example, running 10 miles easy, then finishing with eight miles at your goal marathon pace,” he suggests. “This conditions the body to stay efficient under fatigue, while improving glycogen management and building the mental resilience needed when things start to bite on race day.”

Get specific with your gel timing

It’s all well and good spending hours gaining training mileage, but if you don’t take time to map out a decent fuelling strategy, you’ll hit the wall faster than you can say ‘newbie’.

“Your muscles can store roughly 90 minutes worth of glycogen, so to run a PB, you need to fuel early and consistently,” stresses Flear. “Aim for 60 to 90g of carbohydrate per hour (via training gels), starting within the first 20 minutes of your run. It’s so important to make sure to practise this in your long training runs so your gut has time to adapt,” he adds.  

As well as fuelling on-the-go, water matters too. “You’ll want to pair your gels with a hydration plan that’s based on your sweat rate and sodium loss, which you can measure in training. Doing so will avoid a ‘late fade’ from either dehydration or electrolyte imbalance,” he notes.

Don’t go all out at the starting gun

Even seasoned runners often fall into the trap of starting too fast. “The idea of ‘banking time’ in the early miles might feel smart, but it almost always leads to blowing up in the final 10K,” notes Flear. “Instead, aim for even pacing or a slight negative split, making sure to practise this strategy ahead of time.”

If your training has been structured properly, Flear says it will give you a clear picture of your true marathon pace. “Trust it,” he assures. “Running strong in the final miles and overtaking others feels far better and is far faster than clinging on with nothing left. Get your pacing right, and you’ll save minutes without running a step faster.”

Get some bouncy new kicks

Choosing which shoes to run a marathon in can be as confusing as figuring out your pacing splits. “Carbon plated shoes like the Nike Alphafly or Vaporfly really do make a difference, but only if your fitness is there to back it up,” says Flear. 

“They won’t carry you to the finish line, but if you’re marathon ready and well conditioned, they can take the edge off the fatigue in the later stages and give you a genuine performance boost.”

As he puts it: “Think of them as a legal advantage, worth a few minutes over the marathon distance.”

Scope the lay of the land

There’s nothing worse than turning up on race day and anxiously trying to get your bearings before the starting gun. “Make sure to do your homework before going into every race,” advises Becca Pizzi, race director of Runbuk’s Antarctic Ice Marathon.

“For example, I drive the course ahead of each race, so I know where the hills are, where the aid stations are positioned and what items are being offered at each checkpoint. Basically, you don’t want any surprises on race day,” says Pizzin, “especially if you’re planning to really go for it.”

Train in even the most miserable weather

Every runner hopes for cool temperatures and clear skies come race day, but the reality is, Mother Nature can be unpredictable.

“I train in cold conditions if I’m running a marathon in the snow, I run at all hours of the day if I’m preparing for an ultra, and I try to mix up the terrain and weather to be ready for anything race day throws at me,” Pizzi shares.

“Bad weather can be demotivating, but I make a point of getting out in the wind, rain and snow,” she continues, “because the more you expose yourself to different conditions, the less they’ll faze you when it counts.”

The post The Secrets to Becoming a Speedier Runner, According to Ultra-Marathon Pros appeared first on Form.

Let’s break down the pros and cons of each, explore what science says about their muscle-building potential, and help you decide which approach might be best for you, whether you’re just starting out or an experienced lifter.

What Is a Full-Body Workout?

A full-body workout targets all major muscle groups in a single session. That typically means combining exercises for the upper body, lower body, and core, such as squats, bench presses or push-ups, and rows or pull-ups.

These sessions often rely on compound exercises, like deadlifts or overhead presses, that recruit multiple joints and muscles at once. This delivers efficient, balanced training in a limited time. Full-body routines are commonly done 2 to 4 times per week, with rest days in between for recovery.

Because they train the whole body in one go, full-body workouts are particularly great for:

• People who can only train a few days per week.
• Beginners learning proper form.
• Anyone aiming for general strength, muscle, and cardiovascular benefits in one session.

Pros and Cons

Pros:

• Higher frequency: Muscles get trained multiple times a week, potentially enhancing growth.
  
• Time efficiency: Fewer weekly sessions are needed to train your whole body.
  
• Great for beginners: Frequent practice helps with learning movements and technique.
  
• Improved functional strength: Big lifts develop total-body coordination and strength.
  

Cons:

• Longer sessions: Training the whole body in one go can be intense and time-consuming.
  
• Less volume per muscle per session: It may be harder to isolate and thoroughly fatigue individual muscles.
  
• Fatigue management: Later exercises in the session may suffer if energy wanes.
  
• Risk of imbalances: If not well-programmed, some muscles may be neglected toward the end of sessions.

What Is a Split Routine?

A split routine breaks up your training by focusing on specific muscle groups or movement patterns each day.

For example:

• One common type of body-part split trains chest on one day, back on another, legs on a separate day, and continues with a different muscle group each session.
• Other options include upper/lower splits or push/pull/legs, depending on your training volume and frequency.

This allows you to dedicate more time and sets to a particular area. Split routines are popular among bodybuilders or more advanced lifters who want to:

• Increase volume per muscle group
• Train 4 to 6 days a week
• Target specific muscle imbalances or physique goals

Pros and Cons

Pros:

• Higher volume per muscle: More exercises and sets for one area per session.
  
• Greater focus: Easier to establish a strong mind–muscle connection.
  
• More rest for muscles: Ample recovery between sessions for each body part.
  
• Customisation: Easier to tailor your training toward specific physique or strength goals.

Cons:

• Lower frequency: Muscles may only be trained once per week, which can limit growth if volume isn’t high enough.
  
• More gym days required: Typically needs 4 to 6 sessions per week to train all muscle groups sufficiently.
  
• Soreness and overlap risk: Intense sessions can cause DOMS or unintended recovery interference.
• Not ideal for beginners: Less frequent practice can slow progress and skill development in early stages.

So, What’s Better for Building Muscle?

Surprisingly, research shows there’s no significant difference in muscle growth between full-body workouts and split routines, as long as training volume and intensity are matched across the week.

A 2024 systematic review found that when lifters did the same number of weekly sets for each muscle group, both approaches produced similar gains in strength and hypertrophy.

However, how you distribute that volume matters in real-world training. Studies suggest that higher training frequency, as seen in many full-body routines, may improve muscle thickness in certain areas. This is likely due to more frequent stimulation and better quality of training per session.

How to Choose Based on Your Training Experience

Beginners: Start with Full-Body Workouts

Full-body training is usually the best starting point for beginners. Here’s why:

• It allows you to practice foundational movements more often.
  
• You don’t need a lot of volume to stimulate growth early on.
  
• It reduces the risk of overtraining one area or neglecting another.
  
• Recovery is easier, and progress tends to be faster.
  

For example, training three days per week with full-body sessions (each including squats, pressing, and pulling exercises) provides a balanced and effective approach.

Advanced Lifters: Consider Split Training

As you gain experience, your body may require more training volume to keep progressing. Split routines offer:

• More total sets per muscle group
  
• Focused recovery
  
• The flexibility to specialise in certain areas
  

For example, an advanced trainee might follow a push/pull/legs routine over six days or an upper/lower split four days a week. These structures allow for increased volume, targeted development, and adequate rest between sessions for the same muscle groups.

Even so, many advanced programs still train each muscle group twice weekly by repeating splits or rotating focus. Frequency remains important, even when following a split routine.

Bottom Line: It Doesn’t Have to Be Either/Or

Both full-body and split routines can build serious muscle. What matters more is:

• Consistency
  
• Progressive overload
  
• Recovery and sleep
  
• A supportive diet
  

Nutrition plays a key role in supporting muscle growth and recovery, especially when you’re training consistently. Ensuring you get enough high-quality protein can help with muscle repair, reduce soreness, and support overall performance. If you’re unsure how much you need, this guide on optimising your protein intake is a good place to start.

At the end of the day, the best workout is the one you can stick to. Full-body routines offer efficiency and balance. Split routines provide greater focus and flexibility. You can move between the two as your schedule, experience level, or goals change.

What matters most is showing up with intention. Train smart, fuel your body, and give yourself time to recover and adapt. Stay consistent, trust the process, and your results will reflect your effort.

The post Full-Body Workouts vs Split Routines: What’s Better for Building Muscle? appeared first on Form.

What Is Zone 2 Training?

Zone 2 training involves exercising at around 60 to 70% of your maximum heart rate. This is a pace where you can still maintain a conversation. Think brisk walking, light jogging, cycling, or swimming. At this intensity, your body primarily burns fat for fuel, making it a key tool for improving metabolic efficiency and endurance.

This type of training enhances mitochondrial function, boosts capillary density, and increases overall stamina. It is also low-impact, easy to recover from, and sustainable enough to repeat frequently. Zone 2 training can improve:

• Fat metabolism
• Cardiovascular function
• Workout recovery
• Long-term endurance

Learn more in our guide: Why You Need to Include Zone 2 Training in Your Workout Plan.

What Is HIIT?

High-Intensity Interval Training (HIIT) alternates bursts of intense activity with periods of rest or lower effort. A typical session might involve 30 seconds of sprinting followed by one minute of walking, and repeating. During the work intervals, your heart rate spikes to near maximal levels, and during rest it comes back down. HIIT sessions are typically much shorter (often 15-30 minutes total) because of the hard effort involved. Physiologically, HIIT is designed to improve cardiovascular fitness by pushing your heart and lungs to work at peak capacity. Research defines HIIT as repeated bouts of high-intensity exercise to raise heart rate and metabolic rate, contrasted with longer steady efforts in traditional cardio (1)

In simple terms, HIIT can give you “more bang for your buck” in a short time, but it also places greater stress on the body and usually requires longer recovery between sessions. HIIT is popular for its efficiency and has been shown to increase VO₂ max (a key endurance metric) quickly (2). However, doing only HIIT without any low-intensity base training can be taxing and may increase injury or burnout risk, especially if you’re not already fit.

Fat Loss: Zone 2 vs HIIT

One of the most common questions is whether Zone 2 or HIIT is better for fat loss. Research shows both can be effective when energy expenditure is matched. A 2023 meta-analysis found no major difference in fat loss between HIIT and steady-state cardio (2). A 2017 review echoed this, showing that while HIIT can achieve similar fat loss with about 40% less time, moderate cardio like Zone 2 works just as well (3).

How They Work:

• Zone 2 uses fat directly as a fuel source, earning its name as the “fat-burning zone.”
• HIIT relies more on carbohydrates during exercise but increases calorie burn afterward via EPOC (Excess Post-Exercise Oxygen Consumption).

Pros of Zone 2:

• Easy to recover from
• Can be done frequently
• Reduces stress and supports consistency
• Builds metabolic flexibility

Pros of HIIT:

• Time-efficient
• May help preserve muscle during fat loss
• Engaging and motivating for many

Finally, consider that too much high-intensity work can spike stress hormones and cause burnout if mismanaged. If you’re doing HIIT daily and feeling drained or not seeing results, adding in Zone 2 sessions might actually accelerate fat loss by allowing your body to recover while still staying active. On the flip side, if your routine is exclusively low-intensity and you have hit a plateau, sprinkling in a HIIT day or two could boost your calorie burn and fitness to break through. Many coaches advocate a mix of both Zone 2 and HIIT for optimal body composition results, rather than an either-or approach.

Endurance and Performance: Zone 2 vs HIIT

Both Zone 2 and HIIT can improve endurance, but they do so in different ways.

Zone 2 builds aerobic efficiency by increasing mitochondrial density and improving your body’s ability to use oxygen. This translates to greater stamina and less fatigue during long efforts. It also supports joint and muscular durability, which is essential for sustained activity.

HIIT, on the other hand, pushes your cardiovascular system to the max. It significantly improves VO₂ max, a key measure of top-end performance. Studies show HIIT can enhance VO₂ max more quickly than steady-state training alone (1)(2).

Many endurance coaches recommend a polarised training model. This means doing most of your sessions at low intensity (Zone 2), with just a few high-intensity efforts each week. Research shows this approach leads to better endurance gains than training in the moderate-intensity “middle ground”.

How to apply it:

• Beginners: Start with mostly Zone 2 to build your base
• Intermediate: Include 1 to 2 HIIT sessions weekly
• Advanced: Aim for an 80/20 split between Zone 2 and HIIT to avoid overtraining

While HIIT is effective for boosting fitness quickly, it doesn’t fully prepare your body for long-duration efforts. Zone 2 remains essential for conditioning muscles, tendons, and joints to handle extended activity.

Men vs Women: Does Training Response Differ?

Biological sex can influence how individuals respond to Zone 2 and HIIT training, particularly in terms of fuel use and recovery needs.

Women tend to burn a higher proportion of fat than men at a given exercise intensity. During moderate aerobic exercise, research shows women use more fat and less carbohydrate compared to men, who rely more heavily on glycogen stores (4). One analysis found that sedentary men oxidised significantly less fat than women during aerobic sessions, though this gap narrowed in highly trained individuals (4).

This suggests women may be more naturally “fat-adapted,” which can make Zone 2 training especially efficient for them in terms of fat metabolism. Men, in contrast, might benefit more from focusing on Zone 2 to improve fat-burning capacity and build a stronger aerobic base.

Physiologically, women also tend to have more Type I (slow-twitch) muscle fibres and greater capillary density (5). These traits support endurance and make steady-state training a natural fit. That said, HIIT is equally beneficial. In fact, women often see significant improvements from interval training, particularly around menopause. One meta-analysis showed that HIIT improved body composition and fitness in women both before and after menopause (5).

As oestrogen declines with age, HIIT and resistance training become even more important for maintaining muscle and metabolic health. While some suggest HIIT may be more taxing for women due to hormonal fluctuations, studies indicate that women can tolerate and adapt to high-intensity work just as well as men. Experts do recommend being mindful of the menstrual cycle. For example, women often feel strongest in the follicular phase and may want more recovery in the late luteal phase (5).

Personalise Your Approach

Individual factors like sex, age, training history, and hormone levels all affect how your body responds to different types of cardio. Women may be able to do more frequent Zone 2 sessions with good recovery. Men may need to prioritise endurance development if they tend to focus on intensity over base-building.

The bottom line: both men and women benefit from a mix of Zone 2 and HIIT. The key is listening to your body. If HIIT leaves you drained, shift focus to Zone 2. If Zone 2 becomes too easy or progress stalls, layer in a bit more intensity.

Finding the Right Balance

Instead of choosing one over the other, it’s more useful to think of them as complementary. Each serves a purpose. Zone 2 builds your aerobic base and supports consistency. HIIT improves efficiency and peak output. The right mix depends on your goals.

If your goal is fat loss:

Choose the method you enjoy and can do consistently. HIIT is engaging and burns a lot of calories in a short time, but it requires proper recovery. Zone 2 allows frequent, low-stress sessions that burn fat directly and support long-term consistency. A combined approach often works best. For example:

• Three Zone 2 sessions per week (like brisk walks, light jogs, or cycling for 45 minutes)
• Two short HIIT workouts (such as 20-minute circuits or intervals)

This gives you the fat-burning and recovery benefits of Zone 2 with the metabolic boost of HIIT. Just remember that nutrition plays the biggest role in fat loss, so pair your training with a balanced diet.

If your goal is endurance or athletic performance:

Start by building a strong aerobic base with several hours of low-intensity Zone 2 training each week. This improves stamina, supports recovery, and enhances overall work capacity. From there, add one or two HIIT sessions tailored to your sport or performance needs.

Even in CrossFit or team sports, a well-developed aerobic system helps you recover faster and sustain high effort across repeated bouts. As outlined in one internal resource, combining Zone 2 for foundational fitness with targeted intervals for performance helps optimise training and avoids the “dead zone” where intensity is not high or low enough to drive results.

The Takeaway

Zone 2 and HIIT are not opposing options. They work best when used together. New to cardio? Start with mostly Zone 2 to build a strong base. Short on time or hitting a plateau? Add some HIIT. The most effective routine is one that balances intensity with recovery. By including both, you’ll maximise your endurance, improve body composition, and support long-term progress.

References

1. Song, X. et al. (2024). Comparative effects of high-intensity interval training and moderate-intensity continuous training on weight and metabolic health in college students with obesity. Scientific Reports.
2. Kramer, A. M. et al. (2023). High-intensity interval training is not superior to continuous aerobic training in reducing body fat: A systematic review and meta-analysis of randomized clinical trials. Journal of Exercise Science & Fitness, 21(4), 385–394.
3. Wewege, M. et al. (2017). The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition in overweight and obese adults: A systematic review and meta-analysis. Obesity Reviews, 18(6), 635–646.
4. Cano, A. et al. (2022). Analysis of sex-based differences in energy substrate utilization during moderate-intensity aerobic exercise. European Journal of Applied Physiology.
5. Strava. (2023). How women can train differently than men. Strava Journal.

The post Zone 2 vs HIIT: Exploring the Benefits of Both Styles appeared first on Form.

Recent research suggests not. In fact, the idea of 10,000 steps may be more marketing myth than medical necessity. The good news is that you can gain meaningful health benefits with far fewer steps, which is especially reassuring if you are just starting your fitness journey.

The Origins: A Catchy Number, Not a Clinical Benchmark

The idea of walking 10,000 steps a day can be traced back to a 1960s Japanese marketing campaign for the Manpo-kei, a pedometer whose name literally means “10,000 steps meter.” It was a clever slogan, but it wasn’t based on scientific evidence.

Despite that, the number stuck. It was simple, memorable, and seemingly universal. But as more researchers have begun to study daily movement in depth, a different story has emerged.

What the Research Says About Step Counts

Studies suggest that walking far fewer than 10,000 steps a day can still yield impressive health benefits.

1. A large-scale study led by Harvard researchers found that as few as 4,400 steps per day was linked to significantly lower mortality in older women, compared to those who walked around 2,700 steps. The benefits increased with more steps but plateaued around 7,500 steps per day (1).
2. A 2021 study published in JAMA Network Open looked at middle-aged adults and found that 7,000 steps per day was associated with up to 70% lower risk of early death, compared to those who took fewer steps. More steps provided diminishing returns beyond that threshold (2).

These findings make it clear: while movement matters, you don’t need to fixate on 10,000 to see meaningful benefits.

Why Step Intensity and Quality Matter

It’s not just about quantity. How intensely you walk can influence your health outcomes. A 2020 study in JAMA found that step intensity (measured by cadence) was a strong predictor of mortality risk, independent of total step count (3).

That means a brisk walk for 30 minutes could be more impactful than a slow, all-day stroll.

Similarly, breaking your steps into short bursts (like 10-minute walks after meals) can improve insulin sensitivity and post-meal glucose response, especially in people with pre-diabetes or sedentary lifestyles.

Key takeaway: You can boost your health by walking smarter, not just more.

Beyond Mortality: Other Health Benefits of Daily Steps

Walking regularly, even in smaller amounts, can improve more than just lifespan. Research shows that increasing your daily steps supports:

• Heart health: Helps reduce blood pressure and resting heart rate
• Blood sugar control: Improves glucose metabolism and insulin sensitivity
• Mood and mental well-being: Reduces symptoms of depression and anxiety
• Joint mobility and bone health: Especially beneficial for older adults
• Cognitive health: Regular movement may reduce risk of cognitive decline
  

All of this can happen well before you hit 10,000 steps a day.

When 10,000 Steps a Day Might Be Helpful

Although it’s not a requirement, setting a goal like 10,000 steps a day can be helpful for some people as a motivational tool. It encourages consistent movement, breaks up sedentary time, and creates a clear benchmark.

But it’s important not to become obsessed with the number. For certain populations, such as older adults, those recovering from injury, or people with chronic conditions, 10,000 steps might not be realistic or necessary. Pushing to hit that target daily could even increase the risk of overuse injuries if rest and recovery aren’t prioritised.

Instead, consider a step range, like 6,000 to 8,000 steps, as a more flexible and evidence-based goal.

Realistic Tips to Move More (Without Chasing Numbers)

Movement is cumulative, and every step truly does count. Here are some sustainable ways to increase your activity without getting lost in step-count anxiety:

• Start small: If you’re averaging 3,000 steps, aim to add 500-1,000 more per day for a few weeks.
• Prioritise brisk walking: Aim for short, faster-paced walks to increase intensity.
• Break up sitting: Take 2-5 minute walk breaks every 30-60 minutes of sitting.
• Add walking to daily tasks: Take calls while walking, park further away, or choose stairs over lifts.
• Don’t forget other forms of movement: Strength training, yoga, and cycling may not count as steps, but they’re vital for balanced fitness.
  

The Bigger Picture: Steps Are a Tool, Not a Rule

Reframing your relationship with step tracking is key. Use your step count as a feedback loop, not a verdict. Aim for progress, not perfection. Some days you’ll move more, others less. That variation is part of a healthy rhythm.

What matters most is consistency, variety, and joy in movement. Whether you’re hitting 5,000, 8,000, or 12,000 steps, if you’re moving regularly and feeling better, you’re already winning.

References

1. Harvard Health Publishing. How many steps should I take each day? (2021)
2. Paluch, A. E. et al. (2021). Steps per Day and All-Cause Mortality in Middle-aged Adults in the US. JAMA Network Open. 
3. Saint-Maurice, Pedro F. et al. (2020). Association of Daily Step Count and Step Intensity With Mortality Among US Adults. JAMA.

The post 10,000 Steps a Day: What the Science Really Says appeared first on Form.

Here’s what anyone training for endurance should know.

Time-to-Exhaustion Gets a Boost

The standout finding: supplementing with protein during an endurance training programme significantly improves time-to-exhaustion. In other words, people were able to go for longer before fatigue set in. This is a key performance marker in endurance activities like running, cycling, and rowing.

Protein is often associated with building muscle, but this study highlights its lesser-known role in supporting sustained performance.

Lean Mass: A Modest but Meaningful Gain

The analysis also revealed a small, though statistically non-significant, increase in lean body mass. While not dramatic, this gain could still be meaningful for those looking to maintain or build muscle during high-volume endurance training.

Interestingly, untrained individuals experienced more noticeable changes in lean mass. This suggests that training status plays a role in how the body responds to added protein.

No Major Impact on VO₂max or Body Fat

Despite the endurance benefits, protein supplementation showed minimal effect on VO₂max, aerobic or anaerobic capacity, body weight, or fat mass. However, the review noted that less experienced individuals may experience greater physiological changes. This is particularly useful for beginners or those just starting an endurance routine.

Recovery Still Matters

Even in areas where performance metrics didn’t shift significantly, protein still plays a key role in recovery. Consuming protein post-exercise helps replenish glycogen stores and supports muscle repair. This is essential for anyone doing multi-day training or back-to-back sessions.

For best results, pair protein with carbohydrates after training to accelerate recovery and reduce muscle breakdown.

Final Thoughts

This meta-analysis adds valuable insight into the role of protein for endurance training. While it may not dramatically change VO₂max or body fat, it can help improve endurance capacity and support recovery – both critical for consistent progress.

As always, quality matters. Choosing a clean, complete, and sustainably sourced protein makes a difference, especially for those training hard and living consciously.

References

Frontiers in Nutrition: Effects of Protein Supplementation During Endurance Training

The post Protein for Endurance Training: What the Latest Research Tells Us appeared first on Form.

And with demand for plant-based collagen alternatives on the rise, Grand View Research projects continued growth in the collagen market. It’s clear that more people are looking for sustainable solutions to support skin health and longevity from the inside out.

Why Collagen Matters for Your Skin

Collagen is the most abundant protein in the body. It is responsible for skin firmness, elasticity, and structure. From our mid-20s, natural collagen production starts to decline. This contributes to fine lines, dryness, and reduced skin resilience.

Traditional collagen powders, often made from bovine or marine sources, offer direct collagen peptides. But the truth is, your body breaks these down into amino acids, just as it does with plant-based proteins. The key is giving your body the right nutrients to produce and protect its own collagen stores.

Nutrients That Help Boost Collagen Naturally

Let’s explore the science-backed nutrients that support your body’s collagen production. All of these can be found in plant-based foods or in smartly formulated supplements like Radiant.

1. Vitamin C

Essential for collagen synthesis, vitamin C supports the conversion of amino acids into collagen fibres. It also protects existing collagen from oxidative stress.

Found in: Citrus fruits, berries, bell peppers, broccoli

2. Amino Acids

Glycine, proline, and hydroxyproline are collagen’s building blocks. While your body can synthesise some, targeted supplementation can ensure you get enough, especially on a plant-based diet.

Found in: Legumes, seeds, soy, quinoa

3. Zinc & Copper

These trace minerals act as enzymatic cofactors for collagen formation and skin regeneration.

Found in: Chickpeas, nuts, whole grains

4. Antioxidants

Free radicals accelerate collagen breakdown. Antioxidants neutralise oxidative stress and protect skin cells.

Found in: Berries, green tea, leafy greens

5. Vitamin A and E

Both support skin repair, moisture retention, and collagen gene expression.

Found in: Carrots, sweet potatoes, almonds, sunflower seeds

6. Biotin and B-Vitamins

These support healthy skin metabolism and cellular repair. That’s crucial as collagen structures are constantly being rebuilt.

Found in: Sunflower seeds, mushrooms, spinach

7. Hyaluronic Acid

While not collagen itself, hyaluronic acid enhances skin hydration and elasticity. It helps collagen do its job more effectively.

While Hyaluronic Acid itself is not abundant in plant-based foods, there are several foods that support the body’s natural production and preservation of hyaluronic acid. Such as leafy greens, citrus fruits, and root vegetables.

Lifestyle Habits That Help Preserve Collagen

Nutrition is essential, but certain habits can make or break your collagen levels. Here’s how to protect the collagen you already have.

1. Wear Sunscreen Daily

UV exposure breaks down collagen and accelerates skin ageing. Daily SPF is non-negotiable.

2. Don’t Smoke

Tobacco smoke reduces blood flow to your skin and introduces collagen-degrading chemicals.

3. Manage Stress

High cortisol, the stress hormone, impairs collagen synthesis. Incorporate calming rituals like mindfulness, yoga, or journaling.

4. Prioritise Sleep

Skin regenerates overnight, collagen included. Aim for 7 to 9 hours of quality sleep.

A Smarter Way to Support Collagen

Radiant is designed to boost collagen naturally using clinically supported ingredients. It combines amino acids, antioxidants, hyaluronic acid, and essential vitamins and minerals – everything your skin needs to stay plump, hydrated, and glowing.

A key component is Coll-egan®, a sophisticated blend of all the amino acids found in collagen – but in vegan form. By providing the individual building blocks needed for effective collagen synthesis, Coll-egan® promotes collagen formation in the skin, bones, and joints.

Whether you follow a plant-based diet or simply want an effective way to support skin health, Radiant delivers results. No compromise required.

Final Thoughts

You don’t need animal-derived supplements to support collagen production. From nutrient-rich foods to lifestyle tweaks, and expertly crafted, plant-based supplements like Radiant, there are plenty of ways to boost collagen naturally.

Collagen isn’t just about beauty. It’s about vitality, structure, and resilience. When you care for your skin from the inside out, it shows.

The post How to Boost Collagen Naturally for Healthy Skin appeared first on Form.

According to Form’s Head of Nutrition, Dr. Adam Collins, the spot reduction myth is just that: a myth. “You can strengthen and grow muscle in a specific area, but you can’t choose where your body burns fat,” he explains. “Your body decides that, based on factors far beyond your control.”

In this article, Dr. Adam debunks the science behind spot reduction, outlines what does work for fat loss, and shares strategies to help you reach your goals without falling for fitness fads.

Why Spot Reduction Is So Appealing

From ab workouts promising a six-pack in six weeks to arm-toning routines for “Pilates arms”, fitness culture is filled with misleading claims. Many of these ideas are amplified by viral trends, influencer content, and algorithm-driven workout advice.

The truth? “There’s no shortcut to fat loss in a specific body part,” says Dr. Adam. “It’s a physiological process governed by your hormones, genetics, and overall energy balance.”

What Determines Where You Store Fat?

We all store body fat, but the where and how much is not random. It’s largely influenced by four key factors: gender, hormones, age, and genetics.

1. Gender

Women naturally carry more body fat than men, around 25 to 30 percent versus 15 to 20 percent, to support pregnancy and breastfeeding. But fat distribution also differs: men tend to store fat around the abdomen (apple-shaped or android pattern), while women store more in the hips, thighs, and buttocks (pear-shaped or gynoid pattern).

Women typically distribute fat more evenly across the body. In contrast, men often accumulate excess fat in a more centralised pattern, particularly around the waist and abdominal area.

2. Hormones

Hormones play a central role in how fat is stored and distributed. Oestrogen is a major factor in the gynoid fat pattern seen in women. It encourages fat storage in the lower body and helps regulate energy balance.

In men, androgens like testosterone contribute to abdominal fat storage. Another key hormone is cortisol, a stress hormone released via activation of the Hypothalamic-Pituitary-Adrenal (HPA) axis. Cortisol, particularly when chronically elevated, is linked to fat accumulation in the upper body and around the waist. Combined with higher testosterone levels, this can lead to increased visceral fat, the fat stored deep around internal organs. This type of fat is especially harmful and has strong links to metabolic and cardiovascular risk.

Insulin also influences fat storage. When combined with elevated cortisol levels, common in high-stress lifestyles, it can promote fat retention in central regions.

3. Age

As we age, fat levels tend to increase due to gradual declines in energy expenditure, changes in hormone levels, and shifts in lifestyle. In women, menopause plays a significant role. The drop in oestrogen not only increases the likelihood of weight gain but also shifts fat distribution toward the abdomen, a pattern more commonly seen in men.

“This creates a more male-pattern fat distribution and levels the playing field when it comes to health risks,” says Dr. Adam.

Men also experience hormonal changes with age, such as reduced testosterone, which contributes to further fat accumulation around the waist. In both sexes, ageing increases the risk of storing visceral fat, the type associated with higher long-term health risks.

4. Genetics

Your genes play a significant role in determining where and how you store fat. Research suggests that genetics may account for approximately 60 percent of the variation in fat distribution between individuals. [1]

Genome-wide association studies (GWAS) have identified numerous genetic loci linked to specific fat storage patterns. [2] These findings help explain why fat distribution varies so much between individuals, even when body weight is similar.

Ethnic background further influences fat storage. For example, South Asian populations typically have lower levels of subcutaneous fat (the type found just under the skin) and a greater tendency to store visceral fat, the deeper, more metabolically active fat linked to increased health risks. [3] Conversely, individuals of African or Caribbean descent may have different fat distribution profiles despite having similar overall fat levels. [4]

All of this reinforces the point that fat storage is not solely dictated by diet or lifestyle. Your genetic blueprint and ancestry play a meaningful role in shaping your body’s fat patterns and associated health risks.

How Fat Loss Actually Works

Losing body fat, regardless of whether it’s around your waist, thighs, or arms, requires your body to enter a state known as net lipolysis. This means your fat cells are breaking down more fat than they’re storing.

“Your fat cells are constantly shifting between storing and releasing fat,” explains Dr. Adam. “To lose fat, you need to tip the balance toward breakdown, and that only happens with a consistent calorie deficit.”

A calorie deficit occurs when you consume fewer calories than you burn. Initially, your body may draw on stored glycogen or muscle energy, but after a few hours of sustained deficit, it turns to fat reserves for fuel. This is how meaningful fat loss happens over time.

“Whether you cut calories through diet, increase your physical activity, or combine both, the deficit is non-negotiable,” says Dr. Adam. “It’s the foundation of any successful fat loss strategy.”

Not All Weight Loss Is Equal

In the early stages of weight loss, your body sheds water and glycogen, but around 50 percent of the weight lost is fat. As the calorie deficit continues, that percentage typically increases to 70 to 80 percent.

Importantly, visceral fat, the fat stored around your organs, is often the first to go. Even before you see visible changes, fat inside organs such as the liver begins to shrink. A modest 5 percent reduction in body weight can improve blood sugar control, reduce triglycerides and cholesterol, and lower cardiovascular risk.

“Fat around the abdomen often decreases before fat from the arms or legs,” adds Dr. Adam. “The so-called ‘stubborn’ fat is usually subcutaneous and slower to shift, but it’s also less harmful.”

What About Low-Carb and High-Protein Diets?

You might have heard that low-carb diets accelerate fat loss by reducing insulin and forcing your body to burn fat. While there’s some logic to this, since insulin does promote fat storage, research shows that when calories are controlled, low-carb diets do not outperform low-fat diets in terms of body fat loss. In fact, low-fat diets may even prove to be more effective in certain cases.

“People often lose more weight on low-carb diets simply because they eat fewer calories without realising it,” says Dr. Adam. “But it’s still the calorie deficit doing the work, not the absence of carbs.”

High-protein diets are often recommended during fat loss phases, and for good reason. Protein helps preserve lean muscle mass and increases satiety, which can make it easier to stick to a reduced-calorie diet. However, it’s not a shortcut.

“Protein is helpful, especially when paired with resistance training,” says Dr. Adam. “It supports muscle retention, but it won’t make you lose more fat unless you’re still in a deficit.”

Learn more about how much protein you should be eating.

Can You Target Fat Loss in Specific Areas?

The idea that you can burn fat from a specific body part, like doing crunches to lose belly fat, is one of the most persistent myths in fitness.

“You can strengthen muscles in a specific area, but that won’t necessarily reduce the fat covering them,” says Dr. Adam. “Everyone has a six-pack. You just need to lose the fat covering it to see it.”

Some studies have explored whether exercising a specific muscle group can lead to regional fat loss. These typically involve targeted resistance exercises followed by cardio to burn off released fat. But the evidence is weak and results are inconsistent.

“The studies that exist tend to be small and not particularly rigorous,” says Dr. Adam. “You might see improved tone or strength, but the fat loss still happens on a whole-body level.”

The Shivering Theory: A Glimpse Into Future Research

Some emerging research on shivering and cold exposure offers intriguing insights. Shivering stimulates the release of myokines, proteins from muscle, that signal fat cells to burn energy, a process known as non-shivering thermogenesis. This turns white fat into more metabolically active brown or beige fat.

“Shivering releases proteins called myokines, which signal fat cells to start burning fat for heat,” explains Dr. Adam. “Interestingly, some of the same myokines are also released during exercise.”

Because your body needs to dissipate heat during endurance workouts, fat breakdown may occur more readily near active muscle groups. While not true spot reduction, this mechanism might explain why fat loss sometimes appears more pronounced in areas being trained.

Smarter Toning Strategies That Actually Work

While spot reduction is a myth, you can absolutely work toward a leaner, more defined physique by focusing on overall fat loss and muscle retention. Dr. Adam recommends:

• Create a calorie deficit through a combination of diet and exercise
• Prioritise protein to preserve lean muscle
• Incorporate resistance training to build shape and strength
• Use cardio or endurance training to support fat burning
• Try time-restricted eating or reduce snacking to improve fat mobilisation
• Be patient: “The fat you care about most often takes the longest to shift,” says Dr. Adam, “but it will go.”
• Avoid drastic solutions like liposuction, which may alter appearance but not metabolic health

Final Word from Dr. Adam

Not all fat is created equal. Visceral fat is the most metabolically harmful, but also the most responsive to lifestyle changes. Fat on the hips and thighs? It’s slower to shift, but often protective, especially for women.

“No supplement or shortcut can override your body’s basic energy balance,” says Dr. Adam. “Fat loss happens when your body draws from its energy reserves to meet a shortfall. That means burning stored fat.”

“Instead of chasing quick fixes or spot-reduction myths,” he adds, “focus on sustainable habits. Be consistent, train smart, eat well, and give it time. Your body will lose fat where it needs to most, and it will thank you for it.”

So the next time you come across a fat-burning tea or 10-day toning challenge, remember, science says otherwise.

Read more: NHS – Why visceral fat matters

References

1. Pulit, S.L. et al. (2019). Meta-analysis of genome-wide association studies for body fat distribution in 694,649 individuals of European ancestry. Nature Genetics, 51(9), 1225–1233.
2. Shungin, D. et al. (2015). New genetic loci link adipose and insulin biology to body fat distribution. Nature, 518(7538), 187–196.
3. Kirk, A. et al. (2022). Ethnic differences in body fat distribution and liver fat between South Asians and white Europeans. Diabetologia, 65, 157–167.
4. Speakman, J.R. et al. (2021). GWAS for body fat distribution: Lessons from ethnicity and evolution. Genes, 12(6), 841. 

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