Exercise & Fitness

For a true gauge of your shape, bin the BMI and dig out the tape measurecontentf

Don't, be fooled by online calculators, the Body Mass Index (BMI) system is both ancient and inaccurate. The notion that your weight should correlate with your height would even label many of the athletes doing battle in this month's Six Nations as obese.

Waist-hip ratio (WHR) is a more scientific indicator of obesity. Divide your waist measurement by your hips: a healthy male WHR is 0.95, But be warned- if your belly starts catching your hips, you have greater worries than just your tailoring.

Studies suggest a WHR of 1.0 or more increases a man's chances of suffering cardiovascular problems or diabetes. But knocking two inches off your waist will take 0.05 off your WHR, bringing you back to safety.

What's more, a UCL study found a link between WHR and attractiveness. It's time to inch your way to health and happiness.
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Read more: How to Lose 2 Inch of Your Waist

Four weeks is all you need to build bigger, stronger armsStrongerarms

GET A GRIP
The secret to lifting heavy weights is strong forearms

BIGGER BICEPS
The definitive workout for adding size to your arm's superstar muscle

SECRET ARMOURY
Maximise your down time with these exercise cheats

DEFINED TRICEPS
This tricep routine is the key to filling your T-shirt

THE MEAL PLAN
Big arms require big eatin', so get stuck in

WIDE SHOULDERS
Pumped up bis and tris are nothing without a strong base

A CALL TO ARMS
You've done the work, now test your new found strength

PUMP THE VOLUME
Three instant moves to get your arms looking like Arnie's

Read more: How to build bigger, stronger arms in just four weeks.

Healthiest WorkoutMost of us hit the gym to get in shape, gain muscle and - yes - to look good. But follow this training regime and you'll also strengthen your organs and build bulletproof immunity to major illnesses

Words Brittany Kennedy Illustration Peter Crowther Associates

Working out is far more than just six-packs and showing off; it should leave you healthier, protect you from disease and generally make you happier. It should, in short, get you fit for life. And we mean for your life today, as well as investing in your physical state for the future. Research from the Harvard School of Public Health discovered that increasing your energy expenditure by just 1,000 calories per week can lower your risk of death from major illnesses by 20%. Which is a lot.

But there's more. By tailoring the style, structure, intensity and duration of your workouts, you can specifically strengthen your body's resistance to five of the biggest threats to your health and improve your overall wellbeing every time you hit the gym. Find out how (right) ,and then turn the page for a workout that builds all of these benefits into your lunch break training slot. It's the healthiest workout in the world. Can you afford not to do it?

Read more: THE HEALTHIEST WORKOUT IN THE WORLD

CUT YOUR GYM TIME...AND GET BETTER RESULTS

Even the best moves can be improved. These updated exercises, from coach lan Mellis, work more muscle in less time. You'll be hitting the showers in minutes

1. MASTER THE SUPER-SQUAT FOR FASTER MUSCLE GAINSSupersquat

HIT YOUR WHOLE BODY TO BOOST GROWTH HORMONE
The barbell squat is every trainer's favourite because it hits your quads, hamstrings, glutes, lower back and abs. But technique is crucial. "If your core isn't strong you'll round your back during the move," says Mellis. This leads to lumbar problems, and reduces the work done by the muscles.

Efficiency drive Flip the move and add a military press. "By resting the baron the front of your shoulders rather than the back, your torso stays more upright, which reduces potential back problems and works more of your abs," say's Mellis. Adding the military press means you're working your shoulders and triceps too. Plus, you'll flood your body with testosterone and growth hormone, so you'll be building muscle 24/7.

How? With an overhand grip, hold the bar across the front of your shoulders (A). Squat until your thighs are parallel to the floor (B) then drive back up. Once you're standing, push the bar above your head (C).

Read more: THE WORLD'S MOST EFFICIENT WORKOUT

100 Greatest Things In Health Part 1 of 3 Food & Drinkrocket

This month we're bringing you the newest, most inspiring ways to a better body. Get ready for 100 essential ideas to upgrade your wellbeing, split over three sections. Part 1 is all about nutrition. We have lift-off...

1 ROCKET FUEL
The best...way to start your day
NASA-tested and now part of the diet plan for its astronauts, AS10 crams hefty amounts of vitamins, antioxidants and minerals into a single 75ml shot. The University of Pittsburgh found a daily shot of the 'super fruit' drink reduces heart disease risk, prevents certain cancers and sharpens your brain. One small sip for man, one giant leap for your body and mind.
£38.40 for 12 x 75ml bottles
harleymedical.co.uk

Body Boosters01-24
BODY BOOSTERS
The best...new superfoods
New ingredients with proclaimed health benefits are constantly hitting the headlines. Here's the nutritional make-up of the next eight chart-toppers (per 15g serving), so you can balance your diet with total preision.

2 Chia Seeds
3 Protein (g), 5 Carbs (g), 6 Fibre (g), 10 Calcium (% RDA), 15 Vit C (% RDA), 12 Vit A (% RDA).

3 Baobab
1 Protein (g), 6 Carbs (g), 6 Fibre (g), 3 Calcium (% RDA), 51 Vit C (% RDA), 6 Vit A (% RDA).

4 Lingonberry
1 Protein (g), 2 Carbs (g), 1 Fibre (g), 1 Calcium (RDA), 4 Vit C (RDA), 1 Vit A (RDA).

5 Hemp Seeds
7 Protein (g), 2 Carbs (g), 1 Fibre (g), 7 Calcium (% RDA), 24 Vit C (% RDA), 9 Vit A (% RDA).

6 Spirulina
8 Protein (g), 4 Carbs (g), 1 Fibre (g), 1 Calcium (% RDA), 1 Vit C (% RDA), 1 Vit A (% RDA).

7 Farro
1 Protein (g), 4 Carbs (g), 1 Fibre (g), 1 Calcium (% RDA), 15 Vit C (% RDA), 10 Vit A (% RDA).

8 Maca
2 Protein (g), 11 Carbs (g), 1 Fibre (g), 4 Calcium (% RDA), 50 Vit C (% RDA), 2 Vit A (% RDA).

9 Bee pollen
4 Protein (g), 6 Carbs (g), 1 Fibre (g), 20 Calcium (% RDA), 8 Vit C (% RDA), 2 Vit A (% RDA).

Read more: 100 Greatest Things In Health

TRY ITPowerList
15th March 2012
Join the thrill-seekers and adrenaline junkies on The Storm's opening day

01 ZERO-GRAVITY STRESS RELIEF
Handsup if you're feeling stressed this year. OK, now leave them up there as you clamber into The Swarm, a new ride at Thorpe Park which opens for screams this month. Billed as the UK's first 'Winged rollercoaster', the cars are suspended to the sides of the track so riders have no idea which way they'll turn next. This increases your sense of vulnerability, cranking up your adrenaline. "On a psychological level, there is also more dopamine released in your brain," says Professor Kevin Meyer, a psychologist at the University of Mount Union in Ohio, who researches rides like this. "This is the same cocktail our brains are exposed to during sex." Sadly, there's no time for foreplay with this ride:it begins with a 40m (130ft) drop. Head first. Pre-book tickets at theswarm.co.uk

Read more: THE POWER LIST - YOUR MONTHLY GUIDE TO MIGHT