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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 a bicep curl with personal trainer Rob Smyth from F45 Training

 

How to do it: Curl up keeping your elbows close to your sides, making sure you’re not turning your elbows outwards. Control the weight as you lower down.

Reps:

Beginner: Start with 2kg and complete 12 full range of motion reps.
Experienced: Curl 8kg dumbbells and complete 20 reps

Music: bensound.com
Clothing: zaazee.co.uk

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