Tom Ward

1 month ago | gq-magazine.co.uk | Tom Ward |Olivia Vaile

Humans don’t like to wait for things, and nowhere is this more true than in the world of fitness. Longing to know ‘How long does it take to build muscle’ is a query that perfectly personifies such impatience. Indeed, you only have to open your TikTok or Instagram and look at the proliferation of diet/nutrition tips and PT promising to unlock the one thing you need to get big. Should you be fasting?

1 month ago | gqmiddleeast.com | Tom Ward

Slimming down without relying on shortcuts, chemicals and zero carbs is hard. But, with a smarter approach to nutrition – embracing foods that reduce bloating – it isn’t impossible. You’ll need to hit at least 12 percent body fat for abs to start showing, which takes an iron will and a near superhuman level of dedication. As Joseph Boyce, a senior associate at PwC, found out, it also requires a lot of know-how.

1 month ago | run.outsideonline.com | Tom Ward

New perk: Easily find new routes and hidden gems, upcoming running events, and more near you. Your weekly Local Running Newsletter has everything you need to lace up! Subscribe today. It was 2004 when his native Catalan and Spanish sports councils first recognised Kilian Jornet-then just 17 years old-as an elite-level athlete. In the two decades since, he's arguably superseded that title, becoming one of the most astonishing multi-discipline endurance athletes in the world.

1 month ago | gq-magazine.co.uk | Tom Ward

Run clubs may be obsessed with post-race flat whites and croissants but when it comes to what to eat before a run, successfully fuelling pre-lacing up your trainers requires careful consideration. From short sprint work to hours-long efforts, every run is different, meaning every breakfast, snack, and even every drink you take needs planning in advance. Get it wrong and you’re at risk of feeling too sluggish, or going off full pelt and burning out too soon.

1 month ago | gq-magazine.co.uk | Tom Ward |Olivia Vaile

Whether you’re working towards a sporting goal, or trying to tweak your appearance, macros play a vital role in fuelling your workouts, and helping you recover. When we talk about macros we can break it down into protein, fats and carbohydrates – each of which should be factored into our diets to the degree that our bodies, training plans, metabolism and so on demand. Carb cycling tweaks the formula slightly, asking for varying carb intakes depending on your activity levels.