We asked four fitness experts for their top tips to help you to achieve your potential, build more muscle and accelerate gains this year.

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“Convincing clients to fuel their workouts properly is huge. You should eat either a balanced pre-workout meal [think: 150g flank steak, ¾ cup cooked rice and a handful of spinach sautéed in olive oil] or 10g of branched-chain amino acids and a carb-protein shake. It will improve the intensity and overall effectiveness 
of your training sessions.” – Roussell

Make time to exercise every day
“I exercise for at least 30 minutes every day and think everyone should. You 
will be more energised and less stressed. Do your central training as many 
times as you need per week to meet 
your goals. On the other days, mix up the 
variety and intensity to avoid injuries. 
I run, swim and cycle, and I do yoga, Pilates and plyometrics. ” – Metzl

Make it a game
“Watch kids on a playground. They 
run, jump, climb, swing, push and pull. Those are basic movement patterns, but they’re done explosively and unpredictably, which builds athleticism. That’s why it’s critical to play a sport once a week.” – Dr David Pearson, professor of exercise physiology, Ball State University

Finish every session harder
“Do this four-minute blaster at the end 
of your workouts to speed up fat loss, extend endurance, turbocharge fitness and have more fun! Do eight rounds of 20 seconds of a single exercise (burpees, jumping jacks, mountain climbers or squat thrusts) with 10 seconds of 
rest in between.” – Craig Ballantyne, 
creator of Turbulence Training