The tummy area consistently ranks among the top body parts that people most want to change. However, boasting a flat belly or defined abs need not remain in the realm of imaginings. You can lose weight, shed the belly fat and work on those abs. It’s just that, like everything else, there are hard and easy ways to set about losing belly fat. Although you cannot spot reduce, that is do exercises that specifically target belly fat, there are things that you can do to make it easier to lose fat from the belly area/ make your belly smaller and things you might be doing right now that are stopping you from losing belly fat.

Follow the tips below and you’ll be saying goodbye to your belly fat in no time at all!

DEFINED ABS & BODY FAT PERCENTAGE

To get defined abs, a 8-pack, 6-pack or 4-pack, you need to decrease your body fat percentage. Almost everyone will naturally have a good (not great) set of abs. The reason we can’t see them isn’t because they aren’t big enough, but because they’re enveloped in a layer a fat (read, how to lose belly fat). Think about it. Have you ever seen anyone with defined abs, who was chubby or lacked firmness in any other part of their body? Highly doubt it, unless they went down the liposuction route.

Generally, the body fat percentage at which abs become defined is around 10% body fat for men and 14% body fat for women. The point at which people tend to sport 6-pack abs is around 6-7% body fat for men and 11-12% for women.

It’s worth having your body fat percentage professionally measured. Alternatively you can buy a body fat scale (less accurate than professionally taken body fat measurements) or try the body fat calculator for a rough estimate.

ABS & BODY TYPE

The body fat percentages needed to boast defined abs are quite low, especially for women (read more about healthy body fat percentages), and not everyone will be able to healthily achieve defined or 6-pack abs. For example, endomorphs naturally carry more body fat than ectomorphs or mesomorphs, and will have to work incredibly hard to get defined abs. Thus, endomorphs should to focus primarily on cardiovascular exercise to reduce body fat percentage. Russell Crowe is a good example of a male endomorph who can sport an incredible physique. Jennifer Lopez is a female endomorph who has also had defined abs. Alas, unless you are a female endomorph who also gains muscle fairly easily, it will be fantastically difficult to have the ab definition of, say, Janet Jackson who is a mesomorph. That isn’t to say that you can’t have a body that is firm and toned all over, but only that 6-pack abs are unlikely to be a realistic goal.

Mesomorphs will find it easiest to sport defined/ 6-pack abs, as they lose fat with relative ease and gain muscle almost effortlessly. Taylor Lautner is a mesomorph, so is Janet Jackson and most fitness models. Ectomorphs naturally have a low body fat percentage, and will mainly have to work on targeting and building their abdominal muscles through the exercises below.

AB EXERCISE & SPOT REDUCTION

To be crystal clear. You cannot spot reduce. Ab exercises DO NOT target abdominal fat. Ab exercises target the abdominal muscles and make them BIGGER. Therefore, if anything you’re getting bigger and stronger, but not smaller. There is no other way round it. To burn fat – to lose belly fat – you have to do cardiovascular exercise and implement a calorie-controlled diet. Read more about the best diet to lose belly fat.

In terms of programs, the most popular abs program online is “The Truth About Abs“ and the most popular abs/ belly fat books “The Abs Diet“ & “Flat Belly Diet“. 

ABDOMINAL ANATOMY

The main muscle groups that make up the anterior abominal wall are:

• Rectus abdominis
• Internal & external obliques
• Transverse abdominis

AB EXERCISES: PROPER FORM

The videos below have instructions and so will talk you through the exercise. Still, here are some basic points to remember when doing ab exercises and to look out for when watching the instructional video:

• Keep your joints in good alignment during the exercise. Awkward positioning increases the probability of injury.

• Do not bend (flex/ extend) your joints excessively. For example, when straightening your arms or legs, don’t go to the point of locking the elbow or knee joint. Your arms/ legs should be soft and a little relaxed.

• If the exercise is new to you, your range of motion will be limited (e.g. how far you can lift your legs). But, don’t force a movement and try to cheat by using other joints/ muscles to do the exercise. This will force your body out of alignment and risk injury. Go slow. Stop if the movement gets awkward/ uncomfortable. With time your range of motion will steadily increase.

• Protect your back and support your spine when shifting position. For example, if you need to bend over, bend from the hips not the waist/ back. Also, don’t arch your back too much.

• Movements should be slow and controlled. Focus on using the muscles the exercise is targeting. Don’t let gravity and momentum do the work for you. It will be ineffectual and increase the likelihood of injury. Also, refrain from bouncing during an exercise.

• Don’t hold your breath. Remember to breathe. Blood pressure increases during weight training and holding your breath may increase blood pressure further, to an unsafe level. 

WHAT’S YOUR MOTIVATION?

It’s important you ask yourself what you’re really doing, what it is you want to achieve and that you be truthful with yourself. Anything else and you’re just wasting your time. Find out what it is you want and why you want it, because whatever it is that is driving you to get fit, healthy and lose weight is the motivator you will have to call on when the initial excitement wears off, you are discouraged and deflated by a couple of set-backs, and the going is getting tough.

Anyone can lose weight and even keep the weight off. But, it requires planning, effort, and a willingness, belief and determination to succeed. The fact is, losing weight isn’t complicated, but it is hard. Maintaining that weight loss isn’t complicated, but it is even harder. Figure out why you want to get fit or lose weight. Ask yourself if you are willing to put in the work to keep off the weight you’ve lost. Because weight loss doesn’t just stop at losing weight, it never stops. The honest truth is that you could pretty much lose weight on any kind of weight loss plan (how long you’ll last is another story) that employs a calorie deficit, but research shows that the only way you’ll ever keep it off is by permanently changing your lifestyle habits to healthier ones.

A LITTE FORETHOUGHT – PLAN AHEAD

This time don’t just think about losing weight, have a plan for what you’re going to do once you’ve lost it. Because that’s where almost everyone goes wrong, and that’s why almost everyone who loses weight gains it right back. Whichever way you choose to lose weight, slowly start making preparations to maintain that weight loss. Research on people who were trying to learn new habits such as eating healthier and going running, found that on average it took 66 days for the behavior to become unchangingly automatic. In other words, forget the 28 days you’ve heard it takes to form a new habit, you need to work hard creating a healthy lifestyle for at least another 2 months after you’ve lost weight.

Instead of just going to some exercise classes, try taking up a new sport like running in which you can progress and have an ultimate goal such as running a marathon, a half marathon or a 5-K. It’ll mean you’re learning a new activity and have a concrete target so you will feel a real sense of accomplishment, and all the while you’re losing weight. Also, taking up a sport like running will see you through weight loss to weight maintenance. You won’t just be running to lose weight, but also because you enjoy it, have become good at it and like participating in events. Following something like a beginner running program, which guides you through walking to jogging to running, allows you to break down your goal into smaller more manageable stages. Having a long-term plan helps you to avoid feeling overwhelmed and that all-or-nothing mindset. And if you fall behind, you can deal with it easier.

Once you get the hang of healthy lifestyle changes they become just that, a lifestyle – not a chore or an inconvenience. You actually get to learn how to prepare food that is nutritious, tasty and not jam-packed with calories. You’ll get to the point that if you haven’t exercised for an entire week you start to feel those withdrawal symptoms you always hear those crazy fitness fanatics talking about. You’ll get to the end of that beginners running program you’ve attempted 5 times, but never finished. You’re a runner and look great in your workout gear. You no longer are intimidated by going into the gym, you don’t have to learn the same  exercise for the umpteenth time, because you found what you are good at and you’re awesome at it.

MAKE IT REAL

Turn the goal of wanting to lose weight into a reality. To lose weight and keep it off, you need to turn your wanting to lose weight into something tangible – physically and emotionally. Too often people are entirely detached from the process of losing weight; it’s why it is so easy to give up. People tend to see losing weight and getting fit as some kind of static, unemotional event. Something that can be compartmentalized. A different, separate part of your life. But it’s not like that – at all. Not if you’re serious. A healthy lifestyle impacts almost all areas of your life – in a good way.

• To successfully lose weight you need to immerse yourself in it. You need to get engrossed in exercising and learning how to eat better. If you don’t know how to already, learn how to cook food that is tasty, but healthy and lower in calories. Learn the calorie content of your favorite foods. You’ll be shocked. Learn which exercises you like and don’t like. Be proactive. If your dream city was Paris and that trip was upon you, you’d already know everything there was to know before you got there, wouldn’t you? Similarly, if you want to be slimmer and fitter, then get interested.

• Spring-clean. Start by cleaning out all the unhealthy, high-calorie foods from your kitchen, that includes your secret stashes, wherever they may be. Throw out all the crap. It makes cravings much easier to deal with. If you don’t have it to hand, you can’t eat it. Let’s face it, you make the decision to eat cookies, chocolate or whatever your drug of choice when you buy them in the store, not when you grab it from the cupboard. And whatever you do: Never go grocery shopping hungry. 

• To keep weight off you also need to address why you are eating more than your body needs. If you’re eating high calorie foods such as chocolate because you find them comforting and calming, replacing them with healthy food options such as salad isn’t going to last long. You need to find a better way to feel comforted and relaxed. If you’re struggling with your eating habits a great book to read is “Intuitive Eating: A Revolutionary Program That Works”.

• Write down your goals. This makes it more real. It’s not just an idea in your head. Make a list of what you’re setting out to achieve and the reasons why. You can stick this list on the fridge or somewhere you’ll see it regularly. You can add fuel to your motivation by inspiring yourself with fitness images that grab your attention. We’re spending increasing amounts of time online and as such a great way to remind yourself of your motivations is to use a website such as Pinterest, which is very much image driven and has an overall positive and inspirational vibe. They can be incredible tools to keep you motivated and find like-minded folk. Pinterest, for example, is a fantastic visual tool, in which you can collect all the things that inspire you in one place, be they motivational quotes, fitness routines or images of athletes and other fit people. These visual reminders can help keep you on the straight and narrow.

• Have a support system in place. Choose friends and family who you can talk to, who are supportive and will make you accountable, which will help keep you on track. When you’re facing temptation, feel disheartened or want to give up, having the encouragement of friends who are cheering you on can help you get through. If you don’t have family or friends who can cheer your efforts, think about joining a weight loss support group. Having an exercise buddy is another great source of support.  Research shows that having a friend you can exercise with, helps you stick to your exercise routine.

• Make getting fit and losing weight emotionally real. If you’re not emotional involved, it’s easy to give up. You need to turn up the heat on yourself. You need to make it uncomfortable staying the same. It’s the only way we really ever change. So, instead of waiting for someone to say the exact wrong thing to you, for someone to treat you incredibly badly or for some life-changing event to happen to you, make it uncomfortable for yourself. Mentally gather together all the times you’ve been treated badly, have been expected to fail etc. and turn it into something that drives you forward. It doesn’t matter if it happened in 5^th grade and it really hit a nerve, and feels almost as raw then as it does now, or if it happened yesterday. Have a, “they thought I couldn’t do it, but I did and I will” attitude. Every time someone puts you down or makes you feel inferior, channel it into something positive. It’s no bad thing to have critics, naysayers and competitors. Often a foe can drive you to your goal where a friend could not. Would there be  a David, without a Goliath? Equally, imagine reaching your goal and use that as impetus to keep you going. Some days you’ll be mad and you’ll have an “I’ll show them” mind-set, other times you’ll just be looking ahead. It just makes sense to cover all your bases. If these emotions are strong, they’ll help you prevail in your weaker moments when you want to give in to bingeing on pizza or skipping another workout.

LAST, BUT NOT LEAST…

Be mentally ready and up for a challenge. Because, weight loss is a challenge. You can’t dread what lies ahead; otherwise you’ll fall by the wayside at the first hurdle. You need to have a can-do, bring-it-on attitude. That way you’ll be looking for solutions when you face setbacks, not excuses to quit.

The great thing about getting fit and making your body strong and healthy is that everyone is in the same boat. It’s a great leveller. Poor, rich, ivy-league educated, high-school drop out, old or young. No one can do it for you. Money can’t buy you strength, fitness or health, nor can power. And that’s what makes this great. Your body and what it can do is entirely down to you. As Nike co-founder Bill Bowerman says, “If you have a body, you are an athlete.” So use it.

Some help to get you started:

The weight loss infographic below has some more info on how to lose weight and keep it off, and has a resource box.

Before you get started there are a few things to bear in mind:

1. Know the limits of you body. In order to enjoy Yoga, you need to push a little, but not too hard. Going too far risks injury.
2. If you have any medical conditions or health concerns, consult with a health professional first.
3. For maximum effectiveness, i.e. the best results, aim to practice Yoga daily for a minimum of 30 minutes.
4. Your clothing should be comfortable, soft and loose.
5. Don’t eat immediately before you start. Leave at at least 3 1/2 hours between eating solid food and practicing Yoga.
6. The space you’re using should be clean, bright (preferably natural light),  spacious and free of distractions.

Mesomorphs have a greater amount of bone and muscle mass compared to endomorphs and therefore tend to have a higher BMI. Thus, although they have a higher BMI, it may be the case that the mesomorph actually has a lower body fat percentage than the endomorph, since muscle and bone mass weighs more than fat tissue. Similarly, an ectomorphic individual could conceivably receive an unhealthily low reading, when in fact their body type makes them naturally thin no matter what they eat. Thus, ectomorphs may be able to obtain healthy readings even when their body fat percentage is higher than recommended, as their low lean mass will lower the BMI. However if you still want to check out your BMI, you can use the BMI calculator below. A visual example can be seen below, where 3 examples of people with a BMI of 25 are shown to have vastly different body composition.

BMI Calculator Instructions

Simply enter your weight and height into the calculator below. If you do not know your weight in kg use the weight conversion calculator.

BMI CALCULATOR

• Your best bet is to limit full-blown cocktails. A great alternative to cocktails is any type of liquor on the rocks. Cutting out the sweet and fattening syrups dramatically lowers calories and carbohydrate content. For example, Corazon Blanco on the rocks or vodka with a splash of juice, on the rocks or with soda water are lower calorie options.

• Mix cocktails with water, club soda, low calorie juices, sugar-free syrups or artificial sweeteners for easy and big savings in calories.

• Ask the bartender or waitress to help you make a selection.

• Go for cocktails made from fresh-squeezed juices and natural products such as honey. Most cocktails contain refined sugar, which obviously is high in calories. Fewer additives also mean that the drinks taste stronger, but still scrumptious. Fruit and vegetable juices are also better choices as not only lower in calories than some other mixers, but also contain disease-preventing antioxidants. Still, fruit juices are lower calorie – not no-calorie. Therefore, remain frugal in adding fruit juice to your cocktail.

• Swap high calorie cocktails for their lower calorie counterparts.

• Stick to one type of alcohol, as it is taxing on the body to process and eliminate several alcohols at once.

• Avoid calorie rich ingredients or toppings such as chocolate syrup, cream and sugar on the rim.

• Add something with a bit of fizz, as it is a great way to add texture without adding calories.

• Stay far, far away from super-sized cocktails which contain double shots and extra mixers, which easily add up to more than a 1,000 calories.

Go here for more low-calorie cocktails and a full listing of the calories in cocktails.

LOWERING CALORIES IN POPULAR COCKTAILS

1. LONG ISLAND ICE TEA

Calories: 780
Carbohydrates: 44 g

Ingredients: 1 oz. vodka, rum, gin, tequila and triple sec; 2 oz. sweet and sour mix, splash of Coke

Drinks containing more than one liquor combined with a cordial are high in calories. Furthermore, Coke is full of sugar, which adds even more calories. Drinking Long Island Ice Tea is tantamount to drinking a full meal. In other words, five different alcohols in one glass with sugary cola is a no-no.

Low calorie option: rum mixed with Diet Coke and garnished with a slice of lime.
Calories saved: at least 600 calories.

2. MARGARITA

Calories: 740
Carbohydrates: 56 g

Ingredients: 4 oz. limeade, 4 oz. tequila, 1/3 oz. triple sec.

Stay particularly away from frozen margaritas. Although they tend to popular, they are even more calorie rich than you average margarita.

Low calorie option: Corazon Blanco tequila on the rocks with a splash of lime.

3. PINA COLADA

Calories: 644
Carbohydrates: 90 g

Ingredients: 3 oz. light rum, 3 tbsp. coconut milk/cream, 3 tbsp. crushed pineapple/ juice (if premix, which is essentially mostly sugar, is used, as is done often, the cocktail becomes even more calorie-laden and unhealthy)

Low calorie option: Vanilla-flavored vodka and Diet Coke.
Calories saved: at least 500 calories.

4. WHITE RUSSIAN

Calories: 425
Carbohydrates: 26 g

Ingredients: 2 oz. vodka, 1 1/2 oz. coffee liqueur, 1 1/2 oz. heavy cream

Cream = Calories. May be pure bliss in a glass and hits the right spot post dinner, the combination of sugar and fat makes is diet suicide.

Low calorie option: there is none. Except of course you swap it for dessert, as they are essentially the same. Pick whichever is most gratifying.

5. MAI TAI

Calories: 350
Carbohydrates: 30 g

Ingredients: 1 oz. dark rum, 1/2 oz. light rum, 1/2 oz. crème de almond, 1/2 oz. triple sec, sweet and sour mix, pineapple juice.

Delicious may be an understatement, but indulge in several of these and you won’t be drinking one on the beach anytime soon. Kiss your hopes for a beach body goodbye.

Low calorie option: Flavored vodka and Diet Coke, garnish with a maraschino cherry.

6. CHAMPAGNE COCKTAIL (French 75)

Calories: 250
Carbohydrates: 13 g

Ingredients: 6 oz. champagne, 1 1/2 oz. cognac, 1 oz. lemon juice, 1 tsp. sugar

Named after a WW1 artillery gun and said to have such a kick that it was akin to being hit by it. Plus, Hemingway used to knock these back at the Paris Ritz. So, incredibly popular, great history and serious kick. All in all a pretty cool drink. Still, though it is it hits with remarkable precision, champagne is purely sugar and each ingredient just increases the total tally.

Low calorie option: Bellini using real peaches and no extra sugar.

7. JACK DANIELS AND COKE

Calories: 251 calories
Carbohydrates: 32.5 g

Ingredients: 2 oz Jack Daniel’s, 10 oz Coca-Cola.

A classic, but any alcohol with regular coke is going to pack in the calories and the pounds. That goes for any alcohol with with Coka and other types of non-det sodas.

Low calorie option: Liquor on the rocks or with diet soda.
Calories saved: at least 100 calories.

8. FOG CUTTER COCKTAIL

Calories: 225
Carbohydrates: 13 g

Ingredients: 1 1/2 oz. light rum, 1/2 oz. brandy, 1/2 oz. gin, 1 tsp. sherry, 1 oz. orange juice, 1 1/2 tsp. orgeat syrup, 3 tbsp. lemon juice.

The combination of several liquors in this cocktail is unforgiving on your body. Moreover, as it is a very strong drink it requires a lot of juices and syrup to make it sweet.

Low calorie option: liquor on the rocks with a splash of orange juice.

• Improves your appearance
• Reduces the occurrence of tension headaches
• Decreases back pain and shoulder discomfort
• Reduces the risk of spinal injuries
• Will make you appear taller and thinner
• You will look confident

Factors contributing to poor posture include:

• Obesity
• Pregnancy
• High heel shoes
• Tight or weak muscles
• Poor sitting or standing habits
• Ectomorphs tend to be lightly muscled/ weak making them prone to poor posture

In order to achieve great posture you need to be conscious of how you are holding your body and support your body to maintain this posture with core work, strength-training exercises and stretching.

HOW TO IMPROVE POSTURE

At first, changing your posture will feel unnatural and a little difficult. However, with practice and resistance training exercise you can make good posture part of your normal way of sitting, standing and walking.

1. Find the ‘neutral spine’ position, by rocking forward and back until you find the most comfortable upright position.
2. Push back your shoulder blades. Keep your shoulders and shoulder blades down and back, such that they are positioned towards each other. Imagine you are trying to squeeze an orange between your shoulder blades.
3. Align your head over your shoulders. Once you move your shoulder blades back, your head will naturally align with your shoulders. This also relaxes your neck muscles and can reduce the incidence of tension headaches.
4. Pull your belly button in towards your spine. Imagine that your belly button is being pulling in and up the spine. This go a long way in improving your shapes, make you look slimmer and help flatten your tummy, help to give the appearance of a flatter tummy.
5. Posture exercises to strengthen your core and back muscles.

POSTURE EXERCISES FOR YOUR CORE MUSCLES

Balance and posture are very dependent on the strength of your core muscles. Your core muscles include your transverse abdominus (i.e. abs), your internal and external obliques, as well as the the muscles that run along your spine. Strengthening these muscles can significantly improve posture. You are much more likely to stand in a neutral, healthy position whilst exercising.

There are different ways you can strengthen your core; Pilates and yoga are excellent workouts which target the core muscle groups. You may not break out in a sweat as you do during an intense cardio workout, but you are guaranteed to feel the effects of the workout the next day! Exercising with a Swiss ball is great for targeting the abdominal or core muscles. One or two sets consisting each of 15 reps of exercises such as crunches, leg and arm extensions, planks, back extensions, wall and a variety of other moves on the balance ball will challenge and strengthen the entire body. You can also use the Swiss ball outside of your workouts. Sitting on a Swiss ball has been shown to be better on your back than a standard chair. Try it out and see if it works for you.

POSTURE EXERCISES FOR YOUR BACK MUSCLES

In addition to you core muscles you need to consider the muscles supporting your spine that run along your back. Therefore, don’t forget to strengthen your upper back. Swimming is a particularly good exercise to strengthen the back. Stretch before and after your swim. Another great exercise targeting your back muscles is rowing, which like swimming is full body workout.

What will actually happen is that your arms will lose those flabby bits known affectionately as “bat wings” and your thighs will stop jiggling. In short, it will slim your legs, slim down thighs, give you shape and if you’re an ectomorph avoid skinny fat syndrome. It can make you look more feminine by creating muscular definition in all the right places and bringing out natural curves. You will become sleeker and your clothes will fit and hang much nicer on you. Don’t think Arnold Schwarzenegger, think of the supermodel era - Linda Evangelista, Cindy Crawford, Elle MacPherson and Naomi Campbell. Curvy, lean and long.

WEIGHT TRAINING & WEIGHT LOSS

It is important that you weight train while you are doing your cardio to lose weight. The weight training helps prevent the loss of muscle that would normally occur during weight loss. You want your weight loss to be fat loss – not muscle loss. Don’t forget that your muscle is metabolically active and maintaining your muscle mass will aid your weight loss goals. Muscle helps increase metabolism. Furthermore, if you are in a hurry, while cardio burns the fat, remember that it is the weight training that gives you the toned sculpted look that will have you bikini ready.

Angelina Jolie, Halle Berry, Salma Hayek and Eva Mendez are perfect examples of how you can use weight training to improve your shape and posture. They possess fantastic posture, which is why they naturally radiate beauty, grace and confidence on the red carpet. You never see them without their back straight, neck elongated and shoulders back. When you are in a room and a woman walks in who holds her head up high, everyone notices. With the right weight training, you too can achieve this. Remember, not just to work on your abs, but all major muscle groups, including your back. Strengthening your back muscles is important for great posture.

Below is an extract from a recent study on diet and exercise:

“Diet intervention studies suggest spontaneous losses in body weight following low-fat diets, and current data on a reduction of the carbohydrate-to-protein ratio of the diet show promising outcomes. Exercise training is associated with an increase in energy expenditure, thus promoting changes in body composition and body weight while keeping dietary intake constant. The advantages of strength training may have greater implications than initially proposed with respect to decreasing percentage body fat and sustaining FFM (fat-free mass, also known as lean tissue). Research to date suggests that the addition of exercise programs to dietary restriction can promote more favorable changes in body composition than diet or physical activity on its own”

Sports Medicine. 36(3):239-262, 2006.Stiegler, Petra; Cunliffe, Adam – The Role of Diet and Exercise for the Maintenance of Fat-Free Mass and Resting Metabolic Rate During Weight Loss.

MISCONCEPTIONS ABOUT FAT & MUSCLE

1. If you stop weight training your muscles turn into fat. 

This is like saying that wine can turn into water. Muscle and body fat are two entirely different types of tissue. Where this misunderstanding may stem from is that often when people stop eating well, exercising and weight training, they start to lose muscle due to inactivity (use it or lose it. Their bad eating habits coupled with the fact that their metabolism has slowed down due to inactivity, means that they have gained fat. The fact that they have gained fat and lost muscle mass, gives the impression that their muscle is being turned into fat. In truth, what has happened is that muscle had been lost and fat gained.

2. Weight training turns fat into muscle. 

This is kind of the opposite of above. This time we are turning water into wine and while this is appealing this also is not true. Although the more muscle you have the more calories you burn at rest, you need to lose fat by cardiovascular exercise and nutrition.

MUSCLE CANNOT CHANGE INTO FAT AND VICE VERSA.

BENEFITS OF WEIGHT TRAINING

• Gives you body shape. You cannot lose fat in specific areas of your body, but you can add muscle in specific places, creating a shape where you want/ need to.

• Muscle burns calories, it increases metabolism.

• Aids weight loss in conjunction with cardio.

• Can give you fantastic posture, making you look elegant and graceful.

• Tones and smooths you body – your cloths hang better.

• You look better on the beach!

• Increases strength – reducing risk of injury.

• Improves bone density.

• Better health: Improves insulin resistance, blood pressure, gastrointestinal transit time, decreases risk of illnesses such as diabetes, heart disease and cancer and helps speed up metabolism.