The Healthy Food Guide team believe that making small diet and lifestyle changes brings the best long-term gains. We look at the science behind the headlines and promote a balanced way of eating.

Learn how to do bent-over lateral raise with personal trainer Rob Smyth from F45 Training


How to do it: Standing with feet hip-width apart, hinge forward at the hips keeping your back straight. Raise your arms out to the side in line with your shoulders, pressing the shoulder blades back together. Resist the weights as you lower the weights down in front of your legs.


Beginner: Start with a very lower light weight 1kg and complete 10 reps.
Experienced: Start with 5kg and complete 15 reps.



*Weight-loss results will vary and are down to your individual circumstances and the amount of weight you have to lose.