Wes Santos is the founder of Instate Fitness – London’s newest PT-led studio. On a mission to help everyone train like an athlete, Wes believes that a workout doesn’t need to be long to be effective, that we should all be eating more protein, and that there’s always a place for cardio. Here are his hard-earned training rules in full…

It doesn’t matter how much you drink – the liver is one of your hardest working organs. If you don’t look after it, you could open yourself up to digestion, skin and energy problems. Here’s what the experts want you to know about keeping yours in good nick…