Older, Wiser, Stronger

Matthews has actually been here before. Seven years ago, he took on a Men’s Health transformation alongside his Made in Chelsea co-stars and reached shoot day lean – but, in his mind, a little light. “The aim, this time round, is to cut body fat without losing any muscle,” explains Stafford. Which is more difficult than it sounds. Burning body fat requires pumping up your heart rate. To maintain muscle mass, especially in a calorie deficit, you need to place sufficient stress on your major muscle groups by using heavier weights. These two goals are often considered mutually exclusive – you either lift heavy with long rest breaks, or do a lot of cardio.

Stafford’s solution – the plan he devised to help Matthews achieve six-pack abs and 5% body fat – doesn’t include any cardio. Instead, he implements a protocol called “peripheral heart action training”.

“All the sessions are in supersets, matching muscle groups at opposite ends of the body – chest and hamstrings, then back and quads,” says Stafford.

Alternately targeting your upper and lower body forces your heart and lungs to work harder to shuttle blood between your extremities. It also gives muscles a rest as you switch target groups, helping them to recover and keep going when using heavier weights.

Get started with the first of two go-to workouts that Stafford and Matthews used throughout the 10 weeks.