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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 wall sit with personal trainer Rob Smyth from F45 Training

 

How to do it: Sit back into a wall with your lower back firmly against the wall, and legs bent at 90 degrees. Raise your arms straight out in front of you. Hold.

Reps:

Beginner: Complete 20 seconds
Experienced: Complete 60 seconds

 

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.