Weekly Exercise Plan For Fitness And Weight Loss At Home

A fast and furious plan to burn fat and improve fitness. Start today and see results within a week. We have created a series of body weight workouts that you can complete each day of the week. This should ideally be done in addition to some cardio. Two workouts a day can be effective.

Features

16-8 Hour Intermittent Fasting

16-8 hour intermittent fasting

We take a closer look at the 16-8 Intermittent Fasting method, often just called 16-8 IF, or the 8 hour diet.

Kettlebell Workouts For Women

Kettlebell Workouts For Women

Flab blasting bells! Swinging a kettlebell will get you superfit and lean.

The Best Bodyweight Exercises

The Best Bodyweight Exercises

Here are the best bodyweight exercises. Knowing the best exercises means that you will never have an excuse for not exercising.

The Top 10 Exercises for Weight Loss

If you want to lose fat and get fit you need to optimise your workout time. Here are some of the best types of exercise for losing weight.

Which Diet Plan Is Best?

Woman Measuring Stomach

We look at the best and most popular diet plans to aid your weight loss efforts. Learn about the 5:2 diet, 16 – 8 hour diet, Dukan diet, Paleo diet, Atkins, Alkaline diet, Low GI Diet, Cambridge diet and more!

Starting Weight Training With Our Beginner Workout

Start weight training today to get stronger, feel healthier and look fantastic! Our beginners strength guide will get you started the right way.

What’s A Healthy Diet? Our Essential Guide To Healthy Eating

New Healthy Eating Plate

Eating healthy is easy, once you read our health diet guide! Find out what is a normal healthy diet and start living a healthier life today!

What Needs To Be Done To Lose 15 kg In 3 Months Time?

lose 15kg in 3 months

What are the things needed to be done to lose another 15 kg in 3 months’ time?

Our Top 30 Weight Loss Tips

fitness couple on the beach

Like any successful project you need to be organized and prepared to ensure that the program succeeds and you fulfil your weight loss and fitness goals. So here we provide 30 steps to losing weight, split into 4 “parts”. Once…

Latest Health and Fitness News

6 Reasons Why Fatty Acids Are Important For You

Fat is an essential macromolecule. Without it, the cells are pretty much useless. Here are six reasons why fat is important.

Gym-Goer Tips: Effective Workout to Strengthen Your Core

The ultimate workout goal is to get those six packs nicely carved into your abs. The core muscle is one of the most muscles that needs training and is pretty much used with every other workout.

Exercise Boring? These 7 Workout Routines are Fun to Do!

woman running up flight of steps outside

Once the wheels of motivation fall off and you start to plateau, you’ll probably feel like 90% of the people that go to the gym do: get bored.

Top Five Foods That Naturally Burn Fat

coffee and boiled egg on a wooden table

Here are the top five foods a person should include in their diet plan to naturally burn fat.

A Guide To Workout Nutrition – Diet For Sports Training

Fitness instructor holding a protein shake

If you are exercising intensively you need to start thinking about nutrition. Whether you are trying to lose fat or build more muscle, or both, then getting your diet right is vital for success.

Stop Saying You’re Too Old

old couple cycling in countryside through grass

As you grow older, your body becomes used to a sedentary lifestyle with little exercise. Unfortunately, physical inactivity is not the best way to stay healthy in old age.

Stop Making Excuses – You DO Have Time To Work Out

women working out in a fitness class

The most common excuse for skipping that daily workout? It all comes down to time. Learn to make more time.

John Vinson Shares 5 Tips for Preparing Before Running a Marathon

John Vinson marathon running

Chief John Vinson, a highly experienced runner with over 100 marathons under his belt, shares 5 things that all runners should do before participating in a marathon.

6 Ways to Turn Your Fitness Passion Into a Career

2 women working out together

If you are passionate about sport, health, and fitness, you could turn your interest into an exciting and rewarding career. Here are some ideas for excellent careers in the fitness field.

Fitness

Exercise Boring? These 7 Workout Routines are Fun to Do!

woman running up flight of steps outside

Once the wheels of motivation fall off and you start to plateau, you’ll probably feel like 90% of the people that go to the gym do: get bored.

Stop Making Excuses – You DO Have Time To Work Out

women working out in a fitness class

The most common excuse for skipping that daily workout? It all comes down to time. Learn to make more time.

John Vinson Shares 5 Tips for Preparing Before Running a Marathon

John Vinson marathon running

Chief John Vinson, a highly experienced runner with over 100 marathons under his belt, shares 5 things that all runners should do before participating in a marathon.

Tips For When You’re Training For An Event

man stretching leg after running

Whether it’s a marathon or swimming for your local club, if you’re doing it for the first time, you’ll need some advice to get your ready and prepped for the big day.

The Health Benefits Of Running and Jogging

Jogging is an easy way to get fit and lose weight. You only need a pair or running shoes and some lose fit clothing.

Circuit Training Workouts – The Best Home Exercises

Circuit training is one of the best home fitness routines that you can do to get fast results at little cost. The exercises can all be done with no equipment. Some exercises need a partner, but this routine has 12 exercises that you can do at home, in the park or at the gym. Old school and very effective.

Alfred Sparman Provides a List of Heart Healthy Exercise Options

two people walking in the countryside

Regular exercise is the key to better health. Combined with a heart-healthy diet, exercise can help to prevent high blood pressure, Type 2 diabetes, and heart disease.

The Best Bodyweight Exercises

The Best Bodyweight Exercises

Here are the best bodyweight exercises. Knowing the best exercises means that you will never have an excuse for not exercising.

Keeping Fit When You’re Too Old For Traditional Exercise

elderly people exercising

Keeping fit as you get into your later years doesn’t have to be impossible, though. To help you out with this, this post will be exploring some of the best ways to get fit when you’re unable to perform traditional exercises.

Strength

Gym-Goer Tips: Effective Workout to Strengthen Your Core

The ultimate workout goal is to get those six packs nicely carved into your abs. The core muscle is one of the most muscles that needs training and is pretty much used with every other workout.

3 Beginner Strength Exercises To Help Bulk Up Fast

For those who want to bulk up and see defined muscles, here are three exercises to start from.

Kettlebell Workouts For Women

Kettlebell Workouts For Women

Flab blasting bells! Swinging a kettlebell will get you superfit and lean.

A Quick Guide To Muscle Building

weight training squat exercise

If you are keen on trying to build more muscle, and to do so as fast as comfortably possible, there are a number of angles you might want to approach it from to make that happen. Learn about muscle nutrition.

High Intensity Weight Training Routines (HIT)

high intensity weight training routines

HIT focuses on training to muscular failure. You lift very heavy weights for fewer repetitions and aim to fail at the end of each set.

5 Ways to Work your Forearms

Popeye and his spinach

Forearms are the most utilized parts of the upper body when working out. The following are exercises which are crucial in these areas of the body and are easy to perform as well.

High-Intensity Resistance Training Reduces Body Fat Fastest

A look at how high intensity training and resistant training affect fat loss. Weight training has for a long time been shown to help reduce body fat, and many people believe that it is attributable to an increase in metabolism, which helps to reduce body fat further – however this research reveals that it can only prevent metabolic rate declining, and not actually increase it.

Does Weight Training To Failure Makes You Weaker?

This has always been open to debate, but now research has shown that people who train to failure all the time are limiting their strength gains.

Starting Weight Training With Our Beginner Workout

Start weight training today to get stronger, feel healthier and look fantastic! Our beginners strength guide will get you started the right way.

Weight Loss

Healthy Ways To Lose Fat With Diet and Exercise

how to lose belly fat motley health

If you need to lose some fat, follow these simple rules to get started today. For many people, stomach fat is the last bit of fat to lose. It can be stubborn and resilient, but it can be beaten! To get the fastest results, you need to adjust your diet, change your exercise routines and modify some parts of your lifestyle.

How Often Should You Workout To Lose Weight?

woman running at sunrise

This has to be one of the most common questions we hear from people just starting to lose weight – how often do I need to exercise?

The Top 10 Exercises for Weight Loss

If you want to lose fat and get fit you need to optimise your workout time. Here are some of the best types of exercise for losing weight.

5 Ultimate Workouts To Easily Burn Your Fat

single leg squats

The first step if you want to lose fat and get fit is to recognize where you are at and what you want to achieve. Learn more here.

Exercise, Hormones, Fat Tissue and Appetite Examined

Exercise Hormones Fat Tissue and Appetite Examined

Lifestyle affects diet, and likewise, diet affects lifestyle. Learn how regular exercise reduces hunger, and how this affects weight loss.

Diet & Fitness Advice from Someone Who Sometimes Struggles with It

Laura Gordon at the park

From one person struggling with keeping fit to another, let me share to you diet and fitness advice I learned the hard way.

8 Ways to Burn Fat and Still Maintain a Healthy Lifestyle

woman preparing a healthy meal in a kitchen

To burn fat we must exercise, build muscle, change how we eat and get proper rest. Here are eight ways for you to burn fat and maintain a healthy lifestyle.

5 Quick Tips To Lose Weight Before Christmas

Start losing weight today, so that you can enjoy Christmas to the full!

Can A Gastric Mind Band Help You Lose Weight?

Holly Willoughby and Phillip Schofield talking about Gastric Mind Band

Gastric Mind Band therapy may be able to save the NHS billions of pounds by reducing the need for obesity related treatments. Learn how GM Band treatments aid weight loss.

The Health Blog

Stop Saying You’re Too Old

old couple cycling in countryside through grass

As you grow older, your body becomes used to a sedentary lifestyle with little exercise. Unfortunately, physical inactivity is not the best way to stay healthy in old age.

6 Ways to Turn Your Fitness Passion Into a Career

2 women working out together

If you are passionate about sport, health, and fitness, you could turn your interest into an exciting and rewarding career. Here are some ideas for excellent careers in the fitness field.

Illuminating Your Fitness Journey

weight lifting deadlift black and white photo

Simply taking care of your waistline and cardiovascular adaption can help you live more confidently, with better mental health, and more to give the world.

Can Sciatica be Caused by Sports Injury?

Throughout this article, you’ll find out more about what sciatica is, how exactly can sports injuries affect the nerve bundle and what can you do to avoid injuries.

Lee Sahlaney on the Merits of Pilates-Based Rehabilitation Therapy

Discover How Pilates Serves as a Vital Part of a Robust Physical Therapy Plan

Developing A Healthy Sleep Routine Is Vital for Fitness and Weight Loss

woman sleeping on a bed

If you’re struggling to fall and stay asleep, it’s important to develop a concise routine that revolves around adequate rest at night and productive energy during the day.

Regaining A Focus On Your Health and Fitness

two women doing yoga on the beach

In this article, we will look at some of the things you can do to regain a focus on your own health, with a view to hopefully being much healthier in the near future.

Bomi Joseph’s Guide for Cultivating Personal Health

Four Steps to Wellness

Starting a new healthy living plan is exciting, but in truth, people often fail to meet their goals. Learn these 4 rules.

Keeping Fit When You’re Too Old For Traditional Exercise

elderly people exercising

Keeping fit as you get into your later years doesn’t have to be impossible, though. To help you out with this, this post will be exploring some of the best ways to get fit when you’re unable to perform traditional exercises.

Diet & Nutrition

6 Reasons Why Fatty Acids Are Important For You

Fat is an essential macromolecule. Without it, the cells are pretty much useless. Here are six reasons why fat is important.

Top Five Foods That Naturally Burn Fat

coffee and boiled egg on a wooden table

Here are the top five foods a person should include in their diet plan to naturally burn fat.

A Guide To Workout Nutrition – Diet For Sports Training

Fitness instructor holding a protein shake

If you are exercising intensively you need to start thinking about nutrition. Whether you are trying to lose fat or build more muscle, or both, then getting your diet right is vital for success.

Healthy Ways To Lose Fat With Diet and Exercise

how to lose belly fat motley health

If you need to lose some fat, follow these simple rules to get started today. For many people, stomach fat is the last bit of fat to lose. It can be stubborn and resilient, but it can be beaten! To get the fastest results, you need to adjust your diet, change your exercise routines and modify some parts of your lifestyle.

16-8 Hour Intermittent Fasting

16-8 hour intermittent fasting

We take a closer look at the 16-8 Intermittent Fasting method, often just called 16-8 IF, or the 8 hour diet.

Frowned Upon Health Supplements That Are Starting To Gain Recognition

A selection of weight loss pills and supplements

Although regulations are enforced to ensure that health supplements meet the manufacturing standards, they don’t always guarantee that they’re safe or effective. Many supplements promise health benefits and report good effects, but they’re frowned upon because the results are based…

10 Supplements That Compliment The Keto Diet

healthy keto salad meal

Supplements are not obligatory for this diet, but many people on this plan tend to take one or two to optimize their health and make their experience easier.

How To Eat Out Without Cheating On Your Diet

italian food antipasta

Here are a few ways that you can effectively eat out without cheating on your diet.

Everything You’ll Need To Know About Intermittent Fasting

watch clock and good in a bowl

Here is everything you should know about intermittent fasting. Fasting is not as difficult as some people make it out to be …

5 Supplements with Crazy Effects to the Body

dangerous supplements

These are just some of the many weight loss and dietary supplements that can affect your body positively or negatively.

How Does the Keto Diet Work?

According to Mr. Keto, the ketogenic diet is one of the diets that manages not only to help your body lose fat faster, but also improve your overall health and help you gain muscle in a healthy and safe way.

Juicing For Weight Loss with Honey, Lemon, Ginger and Grapefruit

juicing for weight loss recipe

We look at how to juice for weight loss with our favorite fat burning juice recipe.

Celebrity Fitness

Cole Sprouse Fitness and Diet Plan

Cole Sprouse Fitness and Diet Plan

Cole is in great shape and lives a healthy and active lifestyle. He is a self-confessed foodie and loves to workout.

Drake’s Muscle Building Workouts and Diet Revealed

Drake weight and muscle gain 2013 and 2018

Canadian rapper Drake has packed on some muscle and gone from being a skinny kid during his first years of fame to being bulkier and stronger in 2018. The main change has taken place in just one year, so what has he been up to?

Meghan Markle Diet and Fitness Revealed

Learn how Meghan Markle stays in great shape with her diet and fitness secrets.

Holly Willoughby Weight Loss Diet Scam – Fake Weight Loss Ad Seen On Facebook

Holly Willoughby Before and After Weight Loss Photo

British TV personality, Holly Willoughby, has hit the front pages of the diet magazines for all the wrong reasons. She was featured in a fake advert claiming that she used diet pills to lose weight. However, she has had no dealings with the pills or the advertisers involved.

Hugh Jackman’s Wolverine Workout and Diet

Wolverine

Hugh Jackman carried out an advanced bodybuilding / strength training regime for his role as Wolverine. Learn all about it here.

Scarlett Johansson’s Diet and Workouts

Scarlett Johansson

You’re training and doing all that stunt work so you eat a lot of green things – How Scarlett Johansson stays in great shape.

Snooki Reveals Weight Loss Secrets

Snooki weight loss

Her secret? Healthy eating, calorie controlled diet, and daily workouts with a personal trainer.

Alexis Ren – Workouts and Diet Revealed

Alexis Ren

Alexi Ren’s diet and workout secrets revealed.

The Accountant Workout Plan: Get Ben Affleck Buff

Ben Affleck

Learn how to train like Ben Affleck from The Accountant with our 7 day muscle workout guide.

Zendaya Dance Workouts and Diets

Learn how Zendaya maintains her superfit frame with a combination of diet and dance based workouts.

Kendall Jenner’s Diet And Workout Secrets

Find out how Kendall Jenner stays in such great shape – discover her diet and fitness secrets!

Alexander Skarsgard’s Diet and Exercise Routines

Skarsgard as Tarzan

Skarsgard eats around 7000 Calories a day. He needs this much to fuel his weight training workouts and maintain his muscle mass.

Athlete's Training

Laura Trott – Olympic Cycling Legend With Quirky Diet!

Laura Trott says that she hates fruit – she cannot stand the texture. She says that strawberries need a wax – they are too hairy!

Adam Peaty Swim Training and Diets

Today’s swimmers all train in a very similar fashion, so you can learn as much from reading about Phelps’ training routines as we can learn today from Peaty.

Usain Bolt’s Workouts and Diet

Usain Bolt at the Anniversary Games in London 2013

Bolt uses a combination of plyometric training and weight training to build functional strength. We share his power training sessions plus some insights in to his diet.

Allyson Felix Training and Diet Regime

Allyson Felix London 2013, Photo by Richard Phipps

Allyson Felix is an America sprinter. She competes in the 100m, 200m and 400m. Her personal best in the 100m is 10.92 seconds, achieved in Doha in 2012.

Triathlon Training With Alistair and Jonathan Brownlee

Alistair and Jonathan Brownlee

Swim, cycle and run. Triathlon training tips. Inspiration from the Brownlee brothers with some details of their training methods.

Jordan Burroughs – Olympic Champion

Jordan Burroughs

“Wings is my favorite food. Wings and pizzas. And milkshakes”.

Michael Phelps Swimming Workouts and Diet

Michael Phelps - Rio 2016

Michael Phelps started swimming when he was seven years old, and is now the most successful Olympic swimmer of all time.

Mo Farah Training, Fitness and Diet

Mo Farah at the European Cross Country Championships, 2008

“The number one thing that has helped Mo is not the 110-miles a week he puts in on the road, but the seven hours a fortnight he does in the gym.”

Jessica Ennis Training and Workouts – World Heptathlon Champion

Jessica Ennis doing the long jump

Jessica is from Sheffield, England and trains at the City of Sheffield Athletic Club. She is 165 cm (5 ft 5) tall and weighs around 57 kg (130 pounds).

Yoga Zone

6 Benefits of Hot Yoga

hot yoga women on mats

Hot yoga, of which Bikram yoga is one style, offers several benefits over other forms of yoga.

Yoga Workouts For Fitness and Weight Loss

The best yoga workouts to get fit and lose weight

Ashtanga Yoga Primary Series – Yoga Practice Workout Session at Home

Ashtanga Yoga is an intense and disciplined form of Yoga practice, it consists of a series of vinyasas, yoga postures performed in a sequence that creates a flow of movement throughout the session.

Beam Block Yoga From Dragons Den

BeamBlock Thierry

Thierry Giuntas Beam Block Yoga may be available to buy soon thanks to investment from two Dragons!

Yoga That Takes You Beyond the Realms of Death

Treelady Studios, Paul Werkmeister, March 2015

Proof once again that Peace Sells and that it is possible to be fit and healthy, both in Heaven and Hell.

Dolphin Yoga Pose Push Up – Yoga Workout

Starting from the Dolphin yoga pose, demonstrated above, then inhale and lean forward lowering your shoulders down as much as you can or until your head is over your hands. Keep the chest open. Exhale and pull the arms and…

Yoga Warm Up Exercises

Woman in a yoga class.

Before performing the yoga asanas / postures it is recommended that you warm up the muscles and loosen the joints and ligaments with some gentle exercises first. This helps with performing the yoga asanas and also reduces the chances for…

Can Yoga Help You Lose Weight?

This is a very common question and considering what we have reported above, the answer would at first seem to be that it is not a useful tool for weight loss. So, how many calories does yoga burn per hour? Yoga…

What’s SUP Yoga?

SUP Yoga by Neal bepko - Flickr CC

SUP yoga is the new sport to hit the waves. Chill out, relax, work your core and be at one with the ocean.

Weight Loss

High-Intensity Resistance Training Reduces Body Fat Fastest

A look at how high intensity training and resistant training affect fat loss. Weight training has for a long time been shown to help reduce body fat, and many people believe that it is attributable to an increase in metabolism, which helps to reduce body fat further – however this research reveals that it can only prevent metabolic rate declining, and not actually increase it.

How Cognitive Behaviour Therapy (CBT) and Hypnotherapy Aids Weight Loss

Cognitive behavioural hypnotherapy helps with a range of emotional and physical issues and is increasingly used as an effective weight loss technique.

What Are The Most Common Weight Loss Mistakes?

sad on the scales

There is so much bad information on the Internet nowadays that it is hard to know what is good advice and what is bad.

Fat Freezing: What You Should Know About CoolSculpting

CoolSculpting

Fat freezing or cryolipolysis can be an effective way to remove unwanted fat from your body. The most well known tool for fat freezing is the Coolsculpting machine.

5 Ways To Burn A Little More Fat at Home

close up of woman wearing Nike shoes

Many people are under the impression that they must join a gym or fitness center to improve their physique. Fortunately, you don’t need to pay a monthly fee to a fitness club to burn fat.

How To Follow The TRF Diet Plan

food clock

TRF stands for Time Restrictive Feeding – it sounds unpleasant, but really is just a way of telling you when to eat, and when to fast.

Recommended Products

Low GI Diet Plan eBook – now only $2.99!

Our Low GI Diet Plan - ebook!

Following a low GI diet is not a guaranteed way to lose weight – there is really no such thing as a guaranteed method. You still need to follow the rules, manage your eating and ideally do some regular exercise. However, it is one of the best ways to control your blood sugar levels and this helps with appetite management and stabilizes insulin which means less fat accumulation and more fat burning.

5 Pieces of Workout Gear to Increase Weight Loss

woman in Adidas top working out

Losing weight is so much more than counting calories. Check out the following five pieces of workout gear proven to increase weight loss.

12 Week Body Transformation with Do The Unthinkable

James Tilley was 17 stone before he tried the Do The Unthinkable programme. In just 12 weeks he managed to cut 6.5 stone from his weight. Chloe Longstaff lost 7 stone on the Do The Unthinkable programme.

Why You Need At Least 3 Pairs Of Shoes To Get Superfit

best shoes to get super fit

Who doesn’t love buying new shoes? If you want to get superfit, make sure you have a shoe for every occasion!