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.


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


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