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 an upright row with personal trainer Rob Smyth from F45 Training


How to do it: Keeping knees slightly bent, place hands thumb-width apart on the barbell. Breathe out as you lift elbows up towards and past your chin. Breathe in and control the weight coming down.


Beginner: Start with a light weight e.g. 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.