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(ThyBlackMan.com) We are in the middle of winter on our way to spring. Soon we will be looking for ways to get our body prepared for the summer turn up. However, some are looking to lose weight to improve energy, overall health, and to increase confidence. There are various methods on the market to lose weight. However, you should, if possible, start with a doctor visit to ensure your body is functioning as best as possible. This is a step that is often overlooked, but if you are challenged with illness or any unforeseeable situation that can make weight loss difficult.

As women many of us can agree that losing, and maintaining, weight is one of the most difficult things to do. So many things can cause the journey to goal to be daunting. When many of us look around us we see the body we wish we had in the presentation we long for. As we stand together for a healthier more fulfilled life consider these three things when trying to lose weight.

1. Unless there is a medical diagnosis you didnt put on the weight overnight. Be graceful with yourself. If you were encouraging another sister youd want her to realize she is taking the first step in working on her weight. However, she didnt put on the weight overnight so dont expect to lose it in the blink of an eye. It is important to have patience with yourself. Give yourself the same pep talk youd give someone else because you deserve the kindness while on this journey.

2. Consistency is vital to seeing results. While giving yourself the grace you give others know that you will have to give the program a chance to work. A lot of the things you see out here will work, but you must commit yourself to the process regardless of how you are feeling. There will times you wont feel like working out, stretching, and you wont feel like cooking. It is important to push through those spaces to create the routine that best works for you as you. Dont let anyone stop you from sowing this wellness into your life.

3. Perspective is everything. Be happy. You are working towards the health and body you want. That is already more than some. Your emotional space will have something to do with weight loss. Find a wat to mediate, pray, uplift yourself every time you begin to feel down about your weight. There are women that can attest that in their stages of happiness it can be hard to lose weight even when you are doing whats needed. Allow the shedding of weight to mean body fat, negativity, doubt, fear, and anything else you need to lose.

As someone that use to be over 350lbs I can attest to the fact that losing weight is no walk in the park. It requires movement but gives us energy. It will require disciplining and consistency, but this will not only yield results, but it will build character. Remember that, like peace, happiness is a matter of choice, its a wonderful thing to know you can take hold of happiness regardless of whats happening around you. Lets get fit and get these bodies moving.

Staff Writer;Christian Starr

May connect with this sister over atFacebook;https://www.facebook.com/christian.pierre.9809and alsoTwitter;http://twitter.com/MrzZeta.

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Three Things to Consider When Trying to Lose Weight. - ThyBlackMan

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For anyone who wants to feel better, look great and lose weight, clean eating is the way to go. It's easy to make the switch once you commit to only eating things that you can grow, or pick from a tree,orforage for (mushrooms come to mind). Want to make the change? Clean eating is very simple: Eat whole, natural, minimally processed foodsmostly or entirely from plants.

Clean eating is a plant-based way of approaching your food that embraces the wide variety of foods you can eat, not whole categories of food you have to eliminate. As Jackie Arnett Elnahar, RD, and founder of TelaDietitian explains, Think about the parts of the globe where people have the longest, healthiest lives, like Okinawa and some Mediterranean countries. The people living there eat a wide range of foods across a wide range of cultural traditions, but they have one consistent thing in common. They eat whole foods that are minimally processed and simply cooked.

With a good understanding of the basics, clean eating quickly and easily becomes a flexible and flavorful way of life. Its easily adapted to meet your individual dietary needs and preferences. Clean eating doesnt have to be gluten-free, low in calories, limited in food choices, or consist of only raw foodsunless you want or need it to be. And dont confuse clean eating with doing a cleanse! (Your body has natural cleansing functions that work.)

Try clean eating for a couple of weeks and youll see how easy it can be. Once your taste buds get reacquainted with the full flavors and textures of real food, you wont want to return to the ultra-processed foods that now make up nearly 60 percent of the typical American diet.

Whole foods are unprocessed or minimally processed foods with nothing added. So, for example, all fresh, frozen, and canned vegetables are whole foods. So far, so good. The prewashed salad mix and the trimmed green beans? Still good. That convenient bag of mixed frozen vegetables ready to stir fry? Also good, because its been minimally processed. But that pouch of microwaveable broccoli in creamy cheese-like sauce? Well, we think any vegetables are better than no vegetables, but the nutritional value of the broccoli has been largely stripped away, while lots of chemicals and industrialized dairy and fat have been added. Its way beyond minimally processedso skip it.

To be sure youre getting a clean food when you buy a packaged or prepared product, read the nutritional label. If you can pronounce everything on it and know what it looks like, the food is probably a good choice. Watch out for the weasel words that disguise added sugarevaporated cane syrup, for example.

Ideally, your clean eating menu would consist only of natural, healthy, organic foods. What does that really mean? Right now, natural and healthy dont have formal USDA or FDA definitions. These terms are often misleadingly used on food packaging for their halo effectthey make you think the food is good for you.

Organic was formally defined by the USDA back in 2000. A food can carry the official organic label only if it was produced without using conventional pesticides, petroleum-based fertilizers, sewage sludge fertilizers, genetic engineering, or irradiation. For processed foods, the regulations say all the ingredients need to be organic; the product cant contain artificial preservatives, colors, or flavors.

Unfortunately, the organic rules have some loopholes that let some highly processed foods slip through. Read the nutrition label and use your common sense before you choose these products and remember that organic junk food is still junk food.

Organic foods can be more expensive than conventional foods. Theyre also often harder to find in the typical supermarketyou may have fewer choices or even no choice at all. When the choice comes down to nonorganic vegetables and no vegetables, or between organic vegetables and your budget, choose nonorganic. Clean eating doesnt have to be perfect eating.

You can cut down on the cost of organic produce by supporting your local farmers. Their produce may not be officially certified organic (the cost is often too high for small farms to sustain), but you can talk to the farmers in person about their growing methods. By supporting local agriculture, youre cutting down on the carbon footprint of your food and helping to preserve open space in your neighborhood.

Clean eating takes some thought. You need to keep track of what you eat to make sure youre getting enough calories and good, balanced nutrition. Preparing and cooking your food when you eat clean takes longernot a lot longer once you have some experience, but certainly longer than microwaving a frozen dinner.

Eating meals away from home means either bringing food with you or being limited in your food options. And its hard to avoid pizza Friday at the office or eating at a social event. Plan ahead, make the best choices you can and accept that not every day is going to a completely clean day.

Is the extra time and planning worth it? According to Jackie Arnett Elnahar, without a doubt. She says, After just a couple of weeks of clean eating, youll probably notice that your energy level has zoomed! Youll feel more focused and engaged. Many of my clients lose weight even though they dont limit their caloriesthe high fiber content of whole foods is very satiating. I find that my clients also stop complaining about bloating and constipation.

Study after study has shown that people who eat a plant-based diet rich in whole foods are healthier overall. Theyre less likely to be overweight and have a lower risk of heart disease, type 2 diabetes, cancer, and other chronic health problems as they grow older. Because clean eating with a plant-based diet means all your calories are packed with nutrients, youre giving your body what it needs to help slow the aging process and have the energy to stay active and vibrant.

Want another great reason to eat clean? Youre helping the planet by cutting your consumption of environmentally harmful manufactured food, reducing the carbon footprint of food shipping, and supporting organic farming.

Try clean eating with an open mind and open heart for just a couple of weeks. Youll discover a whole new world of great food and better health. Sign up for The Beet's 2 Week Clean Eating Plan today for 56 Recipes and lots of great motivation to keep on track.

In a fascinating 2019 study from the National Institutes of Health, the role ultra-processed food in weight gain was proven for the first time by a controlled study. The researchers recruited 20 healthy adults, ten male, and ten female, to spend a month at the NIH, eating only foods provided to them. The participants were randomly divided into two groups of ten. For the first two weeks, one group ate a diet of ultra-processed food while the other group ate a diet of minimally processed foods. Both diets were matched in their calories and macronutrients (protein, sugars, carbohydrates, fats, fiber). After two weeks, the groups swapped diets. For both diets, the participants could eat as much or as little as they wanted.

The results were amazing. While they were on the ultra-processed diet, the participants ate about 500 calories a day more than they did on the minimally processed diet. They also ate faster. And they each gained, on average, almost two pounds in just two weeks. When they switched over to the minimally processed diet, they ate fewer calories, ate slower, and on average lost two pounds in two weeks.

Remember, both diets were balanced to provide the same calories and macronutrients. (To get the ultra-processed diet up to the same fiber content as the minimally processed diet, the researchers had to give them a lemonade drink laced with soluble fiber.) What it all comes down to is that on the ultra-processed diet, the participants overate and gained weight; on the minimally processed diet, the participants ate less and lost weight. This is the first study to demonstrate through a controlled experiment that eating ultra-processed foods leads directly to weight gain.

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The Clean Eating Diet: Want to Feel and Look Your Best? Switch to Real Food - The Beet

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The current estimates are that about 80 per cent of people who lose weight will regain it about 20 per cent of people can successfully keep it off, he says.

Professor Cowley believes this is partly due to a set point, which he says is our bodies tendency to stick to a certain minimum weight, which drifts upwards with time.

Libby Oakes-Ash pictured before the surgery.

Its not a hard-coded set point ... but you have an innate tendency towards a weight thats determined by your genes and your epigenome, he says.

Then you have environmental pressures, whether thats how much activity youve got in your life and how much food you eat. Those three factors weigh against each other and create a point of balance that you go back to.

A major factor is the fact that as we age, we lose muscle which means we burn less energy, leading to weight gain if activity doesn't increase, Professor Cowley says.

While we generally can't change our body's "set point", we can of course alter how much we eat and move, he says.

"Its really clear people can successfully change their weight up and down. You cant change the set point, but what we can do is change the things that push against it."

And while you might assume that surgery would lower the body's "set point", that isn't the case, says Professor Cowley. However the surgery will likely decrease your hunger, and the amount of food you eat, leading to successful weight loss if food intake can be controlled.

He believes that gastric sleeve surgery surgery in which about two-thirds of the stomach is cut out, leaving just a narrow tube can be a very effective solution for many individuals, but only if a surgeon has a strong patient engagement program with adequate support

Professor Amanda Salis, of the University of Sydney, agrees that almost everyone regains weight, contributing to the fact that about two-thirds of Australians are obese or overweight. But Professor Salis says there are still tangible health benefits in losing weight, however temporarily.

Theres relief from the joints. Theres relief from arthritis. Even long term, theres a reduced risk of cardio metabolic disease if a person has lost weight even if theyve regained it all.

Oakes-Ash is now trying to lose weight again slowly through a healthy diet, counselling and exercise.

She believes psychological support is crucial for anyone battling extreme weight gain particularly for those who choose surgery.

As with many overweight people, her path shows the reasons for obesity are rarely just as simple as eating too much.

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I was always very fit, very slim, very active but I married a man who had an addiction problem," she says.

Over the years I developed what they call co-dependent behaviours which happens to a lot of people that live with alcoholics or drug addicts, they develop their own addictions to something else to cope. For me it was food.

The tipping point for surgery was when she fell over her grandson and couldn't get off the floor. "I was just miserable really, very depressed."

Now Oakes-Ash's main focus is on being able to do the things she enjoys, such as cycling or playing with her grandchildren.

"I dont do those things to make me thin I do those things because they give me joy and I cant do those if Im 50 kilos overweight," she says.

Insight airs on SBS on Tuesday at 8.30pm

Larissa is a reporter and producer

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The 'set point': Why it can be so hard to maintain weight loss - Sydney Morning Herald

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Lee Jamieson, aged 41, from Tettenhall, Wolverhampton, was on holiday in Dubai in 2016 with his mother and got into a taxi.

The driver made a comment that he would have to charge double fare because Lee, who weighed more than 24 stone at the time, was the size of two passengers.

Lee said it was at that moment he knew he had to change his lifestyle. I didnt really take much notice but, perhaps subconsciously, it had got to me, he said.

Ive always been big, right from infant school. My attitude to being big was, Im not bothered, Ill just buy a bigger size, and the health implications never really concerned me.

At that point, I was 37, bigger than ever, constantly tired, suffering with constant agonising lower back pain, which required joint injections for pain relief, and generally feeling pretty miserable.

Seemingly out of nowhere, the lightbulb came on. I could either carry on gaining weight and suffer the consequences or do something about it.

The Chartered Environmental Health Practitioner started out by trying several diets, but struggled to lose much weight, and realised he needed some extra help.

He joined a Weight Watchers Re-imagined (WW) workshop at Wolverhampton Swimming and Fitness Centre and found it was exactly what he needed.

From the very first time I went to the workshop, I could just tell the support would be there when I needed it, he said.

There was absolutely no judgement, just encouragement for having made that first step of joining. Id got a lot of weight to lose, so I had to commit and accept that there was no easy fix. It was going to be a long haul.

Over the next six months, Lee dropped three and a half stone and now, nearly four years later, he has hit a healthy goal weight of 13 stone 9lbs.

He said the changes in his life have been evident since he dropped the weight in terms of food, fashion and health.

He said: My eating has completely changed. Gone are the unhealthy grab and go lunches replaced with fresh healthy soups, sandwiches and salads.

I now have the confidence to wear clothes from normal shops, even slim-fit styles and Im not embarrassed to even go in and browse.

Its fair to say weight loss has opened up a whole new wardrobe and I am a happier version of me and feel much better about my appearance.

Im no longer considered pre-diabetic and my back pain is well under control.

Lee credits the WW tools and programmes with his weight loss and new lifestyle and has this to say to anyone thinking of trying it.

He said: WW works if you embrace the plan and are prepared to change as no food is really off limits. You just need to think ahead.

Its a healthy and sustainable lifestyle, not a diet and I think the fact that I have been able to stick with it for over three and half years demonstrates how liveable WW is.

I dont feel like l miss out on anything and Im now a healthier, happier and considerably smaller version of me

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Fat jibe spurs Lee to lose 10 stone in four-year weight-loss blitz - expressandstar.com

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Greekgodx went from 370 pounds to around 200, and its left him with a lot of excess skin that hes proud to show off on Twitch.

Doctors always tell obese people to lose weight in order to live healthier lives, but what they dont tell people is that losing that much weight can have some unintended side effects. One of those side effects is the loose, baggy skin.

Dimitri Greekgodx Antanonatos knows all about that problem, as he went from a peak weight of 369 pounds down to what is likely around 200 pounds after a two-year weight loss journey.

The name Greekgodx was initially a joke for the morbidly obese Twitch streamer. Greek is one of those shameless chubby guys that had no problem with showing some flubbery skin on camera, which is one of the reasons why he grew to such immense popularity on the streaming platform.

About two years ago, Greek peaked at 369 pounds and decided that enough was enough. He started working out and started eating better, losing about 70 pounds over the course of his first year. In his second year, he lost even more weight so that you basically wouldnt even recognize him from two years ago. Now the name isnt quite so much a joke anymore.

The only thing keeping Greek from actually having the body of a Greek god is all the loose skin hanging around his middle, which he showed off on Twitch yesterday.

RELATED:Greek Brings A Mariachi Band To Mizkif's House For His Birthday *Update*

I can show you my loose skin, I dont care, he said before getting up from his chair and lifting up his shirt. You can see that his skin sort of hangs around the front and sides; because it was stretched out for such a long time, it still retains its original shape even though the fat underneath is all gone. This leaves Greek with some unfortunate excess that is really hard to get rid of.

Greek can try and do some toning exercises to help, but the only real solution to getting rid of that much skin is surgery. However, surgery often leaves scars, so its a bit of a catch-22 situation.

Given how comfortable Greek seems to be in his body, it seems doubtful that hell go to the expense and risk of surgery. He really shouldnt have to anyway--his baggy skin is just a reminder of how far hes come in two years.

Source: Twitch

NEXT: The Wonderful 101 Will Get An Orchestral Score, Thanks To Twitch Revenue

Redditor Catches Teammate Dropping From 5 Story Building In Warzone For An Unbelievable Revive

Actually a collective of 6 hamsters piloting a human-shaped robot, Sean hails from Toronto, Canada. Passionate about gaming from a young age, those hamsters would probably have taken over the world by now if they didn't vastly prefer playing and writing about video games instead.The hamsters are so far into their long-con that they've managed to acquire a bachelor's degree from the University of Waterloo and used that to convince the fine editors at TheGamer that they can write "gud werds," when in reality they just have a very sophisticated spellchecker program installed in the robot's central processing unit.

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Greek Proudly Shows Off The Excessive Loose Skin From His Massive Weight Loss - TheGamer

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Just last week, a coronavirus expert warned Brits to stay away from big blokes in the gym as those who regularly pump iron could become super spreaders.

Pandemic expert Dr Norman Swan fears that gyms are the perfect place for COVID-19 to spread because there is so much sweat.

So if youre in need of a good workout to get you through this tough time, heres a simple circuit to try which could help you maintain your weight loss.

From YouTube videos to free apps and Instagram, if youre lacking inspiration you could always follow a personal trainer for ideas.

Otherwise, here are some simple moves to try at home to lose weight and burn calories.

How to do: Set your feet shoulder-width apart, toes slightly turned out. Slowly bend at the knees and drop your hips to lower your body.

You must slowly bend at the knees and drop your hips to lower your body, then at the bottom of the exercise pause for a moment and strongly push back up to the starting position.

If you want to make it harder for yourself and have some equipment at home, use weights or resistance bands.

How to do: Starting in a high plank with a flat back, lower your chest to the floor by bending your arms and sending them back at 45-degree angle.

Make sure you keep your neck in a neutral position and then push everything back up in a straight line, breathing out as you lift.

How to do: Make sure you have plenty of space when you try this. Start by standing, then jump down into a plank and quickly lowering yourself to the floor.

Push yourself up from the floor, jump your feet towards your hands as you stand up, finishing the move with another standing jump at the top.

How to do: Use a bench or a chair, place hands on the outside of your hips, fingers pointing forwards.

Then you should slowly lower your upper body down, making sure that your back is as close to the bench as possible.

Lower until your arms are at 90 degrees, then use triceps to push yourself back to the starting position.

Again, if youve got any weights lying around you could put them on your lap as you slowly lower your upper body down.

How to do: Start with your feet together and step forward, lunging with your right leg. Stand up, then repeat with your left leg.

This is a great workout to use with booty bands if you want to increase the resistance as you lunge.

How to do: The isometric core strength exercise involves maintaining a position similar to a push-up for the maximum possible time.

If youre new to planking, try it for 30 seconds then keep increasing the time to boost core strength.

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How to lose weight simply at home if youre avoiding the gym during coronavirus - Daily Star

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The key to good health and fitness isnt in newfound whacky diet and workout plans. Its simpler than you think. Nutrition and wellness coach Marissa Parry debunks wellness myths and breaks down the formula for a healthy lifestyle.

Determine the right diet plan

We are all unique and diets are not a one size fits all were referring to textbook diets out there. You need to take into consideration any health issues, activity level, the type of food available, and what your likes and dislikes are, which are often overlooked if youre eyeing a quick solution. Speak to a professional who can take out the guesswork and design your diet for you.

Workout woes

Figure out what your goal is, whether its weight loss, maintenance, increasing muscle mass or sport-specific. This will help narrow down what is suitable for you. Set aside some key factors to find the right workout regime; find one that is fun for you because if you dont enjoy what you do, then it wont last.

When a diet plan goes bust

When a diet rules your life and you feel stressed about eating, you will tend to count every calorie and your macros obsessively, thus turning every meal into a calorie counting mission. Its good to use some of these tools to obtain a better understanding of food, but once it becomes an obsession and you dont enjoy eating, then the diet has ruled your life.

Steer clear of diet fads

All the keto, low carb, Whole 30 diets out there may seem effective but any meal plan that claims you can lose more than two kilos a week should be avoided. Healthy weight loss is between half a kilo to a kilo per week. It shows you are making sustainable changes and that the weight you are losing will most likely stay off.

Create that diet plan

Whether youre fulfilling long term or short goals, its best to design a diet that is unique to you and suits your lifestyle. Pushing fad diets aside, cutting out processed sugar and white carbs, filling half your plate with vegetables and the other half with protein (plant-based and animal protein) and carbs such as potatoes, pumpkin, quinoa and cauliflower rice and eating good fats such as avocado, nuts, olive oil and coconut oil, is key to fuelling your body with nutritious food at every meal.

Detox drink benefits debunked

Detox drink plans are a big no-no. Many people do it to lose weight, and thats the wrong way. Of course the weight will drop off when you cut your calories drastically but the same can be achieved by consuming only 500 calories a day. There are no juice plans that have been proven to detox and many of them make their own claims. However, reducing what you eat and cleaning up your diet can certainly help the body to work better.

Should we buddy up?

When it comes to working out, it helps to have a workout buddy or a community as this adds to the fun element. It becomes more of a social activity as youre killing two birds with one stone hanging out with friends and burning calories! As for a diet partner, being part of a diet such as keto or intermittent fasting has helped people lose weight as the community support helps them power through.

Is no pain, no gain a legit mantra?

Lets be sensible. If youre referring to workouts, there is an element of pain that needs to be felt for progress. If you are constantly working out and feel no discomfort, then there will be little improvement.

Stick to your guns

When you have found the perfect diet plan and workout routine, it will automatically become a lifestyle instead of a short-term routine. Youll find it easy to prepare your own food, and make good choices when you are out. That way you can include foods that are usually restricted into your diet without feeling guilty or calling it a treat.

I exercise a lot so I can eat more

Your entire days food should focus on preparing for and recovering from exercise. Reduce your calorie consumption on days you dont work out, and increase it on the days you do. Hunger is the bodys way of asking to be refuelled, so dont ignore a rumbling stomach.

Stronger cravings might be signs of your body and brain adapting to a new set of physical challenges, but craving lots of treats may also be the minds way of asking for rewards and comfort food. Try to distinguish between physical hunger and the emotional desire to eat.

This is an exceprt from UNRESERVEDs March Issue from the article Surviving Fad Diets and Workout Trends

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10 Tips to Survive Fad Diets and Workout Trends - Unreserved Media

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Preview above: How do we lose weight and keep it off? Keeping Weight Off, Tuesday March 17 at 8:30pm on SBS and On Demand.

When Craig Booby was crowned The Biggest Loser in 2014 he couldnt recognise himself; with just one follow-up phone call he was sent away only to eclipse his starting weight of 180 kilograms last year.

It all happened so quickly, that 80 kilos in six months, I didn't stop and take a breath and see myself changing,Craig says.

Craig lost almost half of his body weight on The Biggest Loser, but the weight crept back on a problem that impacts nearly 80 per cent of people who lose weight.

I kept thinking Ill get on top of this, Ill get on top of this, Craig says, but after four years of intense career focus and bad habits, he began to struggle with his mental health as the scales showed he was slowly undoing his hard work.

I was probably the lowest I'd ever been in my entire life, and yeah, I just honestly didn't see a point in what I had to live for.

Craig before he went on The Biggest Loser

Supplied

Personal trainer and former The Biggest Loser trainer Michelle Bridges remembers Craig being quite a formidable force.

I remember him being very driven, very focused and really taking every opportunity that was presented to him, Michelle says.

The Biggest Loser competition provided Craig a distraction-free environment without phones, family contact or television, allowing him to focus entirely on developing healthy habits but the real world was a much more challenging place for him, something that Michelle acknowledges.

I would always have wanted to be able to go home with someone like Craig and say okay, everything that we did on the show we're now going to embed that into habits, routines and rituals in your life, Michelle says.

In your kitchen, in your lounge room, the way in which you eat in your dining room, let's go even further afield into the way in which you shop, the supermarket you go to."

But that didnt happen for Craig and in the one phone call he received after filming he said he was feeling lost and didnt know who he was anymore.

When I look at myself in the mirror I just don't feel myself and I was pretty much told Oh, you'll get used to it, make the most of the opportunity, and that was pretty much it and that was the last I heard.

Last year, Craig decided to take control of his weight gain and invest more time into his health than his career. Since then, he has lost 30 kilograms and hopes to reach a comfortable weight and learn good habits to keep the weight off.

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How winning The Biggest Loser was not the weight loss fix Craig thought it would be - SBS News

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Bride-To-Be Considers 'Firing' Her Bridesmaid for Being 'Too Big' & Breaking Her Weight Promise - CafeMom

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Home workouts can be just as efficient as the ones performed in gyms if you want to get fit fast. Granted, you probably haven't got all the machines you use at the gym available in your abode but by getting a few essentials maybe even the best home gym equipment you can recreate an almost complete copy of your gym workouts at home. All you need is a handy list of the best exercises to do in your home gym, and we'll provide you with that here.

You don't have to use the below exercises exactly in this order and feel free to swap in/out exercises depending on your fitness goals. Want to work on the glutes and quads more? Have a look at the best leg exercises. Working on your core? Check out this 3-move abs workout. Want to have a full body blast at home? Please read on.

(Image credit: Getty Images)

Although resistance training is great for losing weight fast, if you haven't done much exercising lately or ever, it's best to get a training buddy to work out with, even at home, or at least someone to be around so they can keep an eye on you and keep you safe.

Always make sure the workout area is free clear and that you can perform all the planned exercises without bumping into any furniture or random objects in the household.

If you want to gain muscle mass and/or lose weight, your diet is equally as important as the workout itself. Up your protein intake by having a protein shake or two a day and swap those mid-afternoon chocolate bars to something healthier, like a protein bar in order to cut back on sugar. Also, drink more water and introduce more fibres to your diet as well to boost metabolism.

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Do some mobility exercises and stretching to warm up before you start your workout to get the heart rate up a bit. Try working on your biggest muscles first, like your legs/glutes, and finish off the workout with exercises aimed at small muscles like the biceps. Do some light stretching after the workout too.

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Equipment needed: home multi-gym or pull up bar

In depth: chin up vs pull up

To perform a pull up, hold the bar with an overhand grip (palms facing away from you) and hands being wide apart. A nice wide grip will help activate the lats even more and help you shape that back-V sooner.

Keep your core engaged all the way through the movement, don't drop your shoulders and be mindful of the negative movement (when you lower your body). The slower you can perform pull ups within reason the longer the muscle activation, meaning you will see results sooner.

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Equipment needed: barbell (and a squat rack) or dumbbells or kettlebell

In depth: how to squat right

Depending on the weights you use, you'll perform this exercise slightly differently but the one thing is for sure: aim for a deep squat, using your glutes and quads for the movement, not your lower back. The back is kept straight through the movement.

If you are doing barbell back squats, rest the bar on the traps and not your neck so you won't put a lot of pressure on the spine. As for goblet squats kettlebell in hand in front of your chest try not to lean forward too much to avid lower back strain.

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Equipment needed: yoga mat

In depth: best calisthenics workout

Starting position is the same as you were to do push ups. To perform mountain climbers, pull one of your knees up to your chest then kick your leg back and pull the other knee to your chest in in quick succession. You want to keep your body in a push up position all the way through the exercise, so don't bob your hips up and down as you're tucking your legs in.

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Equipment needed: barbell or dumbbells

In depth: overhead press (how to)

To perform a standing barbell overhead press, load the appropriate plates onto each end of the barbell (the same on both ends) and secure the weights with the collars. Then, pick up the barbell from the ground using an overhand grip and rest it on the top of your chest. Legs are shoulder width apart, core engaged.

When you press the bar up, it should move in a straight vertical line. In order for it to do just that, you will need to move your head back and forth a bit as the bar passes in front of it. Keep your core engaged all the way through the motion and don't arch your back, that will lead to lower back pain (and injuries in general).

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Equipment needed: barbell or dumbbell, weight bench

In depth: how to bench press correctly

To perform a bench press, load the bar up with the weight plates you would like to use and secure both sides with the spring collars. Both sides of the bar have the same amount of weight on it.

Lay down on the weight bench with your head resting under the bar, feet on the ground. Place your hands on the bar, a bit further apart than shoulder width. Use an overhand grip (palms facing away from you) and engage your core. You want your feet to dig into the floor a bit, make sure they are firmly pressed down before you lift.

As you exhale, push the bar up off the rack and extend your arm fully. Inhale as you lower the bar down to your chest, tucking your elbows in slightly. Come close to the chest as you lower the bar, then as you exhale, pressing the bar up again.

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Best home workout: hit the home gym hard with THE 5 BEST exercises - T3

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