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 ² yes, that classic old school exercise, also known as jumping jacks.

ks. Similar to skipping, these will get your heart

rate up and blood flowing. A good way to start a workout (after a few looseners/warm-up stretches). Aim to do about 50 in the
first set.
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 ² bodyweight squats are also a very effective exercise in terms of fat burning and muscle building. As they work large
muscle groups, you quickly start to tire, and this increases fat burning as exercise becomes more intensive. Aim for 50 to start,
and follow squats with alternate lunges.
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 ² start with your hands on your hips then take a long step forward, and sink your torso but keep your back
erect. Once in the lowest comfortable position, push off on the front foot to return to the start position, and repeat with the
other leg. Lunges are surprisingly tiring, especially after the star jumps and squats.
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 - The legs should be tired by now, and blood racing though your body. So time to hit the chest and arms with press
ups. Press ups will build muscle in the chest (potentially spot reduce some fat) as well as in the shoulders and arms, which can
help to offset the fat. They are also useful for helping you to maintain an upright posture, which again helps to reduce the
appearance of your ¶man boobs·.
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 ² After the leg exercises and press ups, you deserve a good rest, so do as many crunches as possible. Although these
will not help with your chest directly, they will give a better full body workout.
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  ² The press-ups and crunches gave your legs a rest, so do a set of squat thrusts. These can be a real killer at the
end of the circuit, and really get your heart rate thumping in the maximum fat burning zone.
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 ² Box jumps are a fantastic plyometric exercise. You need a lot of practice in basic vertical
jumps first though before you can perform a box jump. Box jumps are simply jumping from a stationary position up onto a box.

Once you have completed this circuit, take a short breather, then repeat. Aim to complete 500 exercises to start with. Star jumps can
make up a bulk of these. A typical session may include three circuits (i.e. the above set of exercises repeated 3 times) with 150 star
jumps, 125 squats, 50 lunges, 50 press ups, 75 crunches and 50 squat thrusts. As you progress you can add more exercises, especially
press ups. With a lean diet (see our fat burning food diet) and a healthier lifestyle you may be able to manage your body fat better.

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Salmon is great for our brains and contains essential fats. Diets high in Omega 3 fatty acids have been shown to improve weight loss. Also,
liptin that is present in fish alters your metabolism to increase the chance of using stored fat for fuel. Ideally you should eat salmon or
trout 3 or 4 times a week.
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Soup is a fantastic way to lose weight, and the winter months make it more appealing too. A study published in the ¯
 


   showed that on average men that ate soup 5 days or more a week had a body mass index of 23. This is an ideal
bodyweight for a lean man with average build.
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Beans are great, especially kidney beans. So chilli con carne with a large serving of kidney beans makes a good weight loss meal. Kidney
beans can stop carbs from breaking down into sugar, which slows digestion. This in turn prevents carbs from converting to belly fat.
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Yoghurt helps to increase lipolysis (fat burning), but you need to eat at least 3 servings a day to see results. In a study carried out by the
University of Tennessee, men that ate a fat free yoghurt diet lost 81% more belly fat than the non-yogurt eaters. The high calcium and
protein properties make it a great weight loss aid.
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Whey protein is one of the most popular supplements for bodybuilders. In fact, it helps to strip away fat as well as build muscle. The
University of Toronto found that men that drank two whey protein shakes a day would eat on average 200 calories less than other men.
Also the men on the whey protein diet increased muscle mass by 8% and lost 3% more fat than the non-wheyers.
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The hotter the chilli the greater the fat burning potential. Chillies contain capsaicin, which not only protects against prostate cancer and
maintains a healthy heart, but also increases metabolism so much that it strips fat off. If you want super hot, go for Scotch Bonnets or
Bird·s Eye chillies.
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The classic party nut. Pistachios are high in lean protein and they also curb the effect of carbs on your blood sugar. This means that
eating pistachios helps to keep your waist slim. These make an ideal snack.
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Breakfast cereals such as Weetabix, Shreddies oats and muesli all help to keep weight down. A study by the National Weight Control
Registry found that people that lost weight and kept the weight off were more likely to eat breakfast cereals rather than any other
breakfast. Cereals release energy slowly, meaning that you are less likely to snack on junk foods before lunch. Add a generous helping of
milk to feel fuller longer.
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Another favourite of bodybuilders and athletes. 200g of cottage cheese contains as much protein as a small steak, and it also contains
casein. This means that cottage cheese is a slow digesting food, meaning that you are less likely to overeat later in the day if you eat
cottage cheese for lunch. It also makes a great snack if you have an intense training schedule.
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Finally some fruit! The 5 a day rule is healthy, but does not generally help us to keep the fat off. Ideally you should eat one and a half
grapefruits a day, split into 3 snacks. Grapefruits are high in vitamin C, which actually dilutes fat, making it easier the flush fat from your
system. Researchers at Louisiana State University found that people who ate grapefruits regularly lost on average 4 pounds more over a
12 week period than other diets.