Start standing, a dumbbell at your chest, then push your butt back and bend at the knees, lowering your body until thighs are nearly parallel to the floor. Hold for 1 second. Stand, then repeat, this ...

From diet to training principles (and an 8-week workout split), this science-based plan will help you achieve your goals.

But without the business of my daily commute and lunchtime trips to Pret to occupy me, the amount of time I spent sitting down – and the impact that was having on my body – became a lot clearer.