Category Archives: Workouts

The home of your next workout. No matter what you’re trying to do, we’ve got a workout for it. Building muscle, losing weight, improving stamina, flexibility… You name it, we’ve got workouts for it.



 If you want to improve your sexual drive/libido, physical and sexual performance, the cheapest and healthiest way is through physical exercise. The result is usually fast with a noticeable improvement within the first two to three 30 minutes of physical exercise sessions. Whether you are a gym or yoga person any exercise is good for your health, sex drive and performance included. Researchers and medical experts have found a strong correlation between physical exercise and improved sexual performance and an increase in libido. 

A strong pelvic floor enhances rigidity during erections and helps keep blood from leaving the penis by pressing on a key vein. In a British trial, three months of twice-daily sets of Kegel exercises (which strengthen these muscles), combined with biofeedback and advice on lifestyle changes — quitting smoking, losing weight, limiting alcohol — worked far better than just advice on lifestyle changes.

Source: Harvard Medical School-5 ways to overcome Erectile Dysfunction

Top 7 Exercises to Improve Sexual Performance and Boost Libido

  1. Weight Lifting

Testosterone is related to sexual longing and energy. Science proposes lifting weights improves sex drive by urging your body to deliver more testosterone. Since sound testosterone levels are related to sexual craving, doing practices that can expand testosterone may likewise amp up your drive.

On the off chance that you as of now do some kind of solidarity preparing as a component of your wellness normal, some minor changes might be all you require to guarantee you’re boosting your testosterone-creating potential. Specialists recommend the accompanying three hints to benefit from your weight lifting meeting:

  • Working all the significant muscle gatherings, particularly your legs (the biggest in the body)
  • Doing fewer reps with heavier weights
  • Shortening your rest time between sets


  1. Running

In all honesty, running could give you a lift in the room. In addition to the fact that running improves your self-perception and consequently certainty, you’ll additionally have improved energy levels. Moreover, research by the Endocrine Society found that running can prompt an expansion in testosterone in men, just as diminishing occurrences of hypogonadism, a condition which can prompt erectile brokenness and a brought down drive. Loss of stomach fat through running can likewise imply that the bloodstream to the penis is expanded.


  1. Extreme cardio exercise

Extreme cardio exercise (HIIT) includes switching back and forth between going as hard as possible, at that point resting for a brief period. HIIT is perhaps the best fat-consuming exercise you can do, and it can likewise knock up your moxie.

Extraordinary cardiovascular exercise like HIIT is an incredible method to let out some pent-up frustration since it brings down levels of the pressure chemical cortisol in your body. Raised cortisol has been appeared to fundamentally decrease testosterone, so holding your pressure under control is vital for keeping a sound sex drive.


  1. Yoga

The number of American men doing yoga developed from 4 million out of 2012 to 10 million out of 2016. Why are folks out of nowhere so keen on yoga? Perhaps in light of the fact that they’re getting on to the numerous medical advantages this training gives—including improved sexual wellbeing.

Tantra yoga is the thoughtful most normally connected with sex (and Sting). With its attention on connecting with your body as well as associating with an accomplice, tantra yoga has a long history of utilization among couples hoping to zest things up in the room. But since all yoga includes extending and getting your energy streaming, any sort of yoga practice can possibly improve your charisma. It additionally assists with adaptability, which your partner(s) will probably appreciate.


  1. Dancing

Obviously, the associations between dance and sex don’t end there. The two exercises are useful for your wellbeing in an assortment of ways, regardless of whether it be getting your pulse up, offering an awesome detox subsequent to burning some calories, or delivering a surge of upbeat chemicals.

You can enlighten a great deal concerning an expected sweetheart from the manner in which they dance. As per an overview of 2,000 ladies by The Daily Mail, 80% said they encountered an immediate relationship between’s a fella’s presentation in the club and in the room. Furthermore, on the off chance that we are to accept all that we’ve found out about Prince, that is one situation where the relationship was surely well-suited.

  1. Swimming

Need to improve your perseverance, construct muscle, and get an incredible cardio exercise? Take a dip. Swimming is perhaps the most productive approach to improve general wellness, all without the mileage on your joints that comes from running and other high-sway exercises.

Maybe obviously, the sort of wellness that comes from swimming routinely can truly surrender you a leg in the room. In a Harvard investigation of 160 swimmers, members in their 60s announced sexual experiences similar to average, non-swimming individuals, in their 40s.


  1. Kegels

You may consider Kegels as an activity for ladies (in the event that you consider them by any means), however this pressing of your pubococcygeus (PC) muscles—the ones you use to stop the progression of pee mid-stream—can prompt better sexual perseverance and control.

How would you do a kegel workout? The initial step is to figure out your PC muscles by halting and beginning while you pee. Whenever you’ve recognized the impression of a kegel workout, you can do them any time. Firmly crush your PC muscles and hold for 10 seconds, at that point discharge for however many reps as you can oversee.

Can I effectively work out at home?

I never really fancy exercising at home because I believe the body is an art and to create the perfect art you need to make the sacrifice to commute to a professional art studio, an environment created to enhance creativity, that forces you to be focused and mentally ready, a quiet and peaceful place with abundant tools and materials needed to create the perfect art.

For the body the professional art studio is the gym, the energy-filled environment motivates you, the sight of other gym members encourages you and reminds you why you decided to be fit in the first place and you also get to interact with them making you less likely to get bored compared to working out at home and the vast and large range of equipment available to you just screams perfection.

Oh, I miss the gym I cannot wait for everything to be back to normal and the pandemic is finally gone so I can go to the gym with zero fears or worries and get to sweat, get dirty, get my heart rate up, and most importantly for me design my body to look like the perfect art ready for summer so I look and feel good and also for the show-off.

“I don’t sweat, I sparkle!”

Fall of the fitness industry

The fitness industry was highly affected by the pandemic because of their sudden closure in most countries, the 2020 IHRSA report estimated that US gyms lost $13.9 billion between March and August 2020 as gym membership continuously declined.

Statistics like this make it feel like the home gym is here to stay as several people are now working out from home using fitness applications but against all odds, I personally have a huge feeling that when the pandemic is over gym membership will skyrocket.

Unlike the home gym, there are days when I feel tired, ready to go home not reaching my fitness goal for the day and then I look behind me to see my mate out there hitting a milestone, going hard it inspires me to take a deep breath and dive back into it. You can never get this feeling when working out at home.

“I’m not stopping until I’m proud of myself”


I must confess it’s not always like that you know, I remember one time I saw a lad go four hours cycling, I was amazed but most importantly inspired. I really love cycling and on some days when the weather is perfect, with light winds and clear skies I cycle to work and I enjoy the commute so I believed I could also do it, I took up the challenge. The next day with just 150 pounds I bought an indoor cycle bike and started practising, it took me a while but this indoor practice made me really good at cycling as I could get on my ride at any time and most importantly scream my lungs out at home but I act really shy in the gym around people. The next time I went to the gym after several practices at home I came in and beat his record.

“You don’t always get what you wish for, but you always get what you work for”

My indoor gym

It was not all so easy you know, just like I said before I take the environment where I gym very personal but because I wanted to achieve my goal I was self-inspired and determined to make sure the next time I hit the gym I was going to break his record so started my small home gym.

We have a large room in the basement no one uses so I used it for my set up. Just somewhere quiet and comfortable for me to workout.

But as time passed by, I started to buy other gym equipment like my dumbbell, abdominal slant bench, starter weight bench and others all from the website I posted below, it was all spaced across the room because I love my space but if you do not have a large space to set up your indoor gym like me, you can read about Setting Up a Home Gym When You Have No Space here.

“Find your feel good”

Can I work out effectively at home?

After my experience, my perspective towards home gym changed I realised I could achieve my gym goals without leaving my house if I am determined and ready. Doing this without having to care about how I look when working out, I can make my loud noises, get wild and express myself anyway I can without feeling shy was exciting, I started enjoying working out at home.

“It’s easier to wake up early and work out than it is to look in the mirror each day and not like what you see”

Are you ready?

Here are the ways to gym from home effectively :

  • Try to make it fun – Getting fit from home could get really boring, but there are certain things you could to do add flavour to the process by playing music and having a playlist of your favourite songs to work out to, you can also get yourself a gym buddy.
  • Motivate yourself – It could get hard to motivate yourself when at home, so you need to make conscious efforts to stay motivated, by setting goals and ensuring you reach them.
  • Use a routine – Having a workout routine is also effective as this gives you a sense of seriousness and forces you to work out in a more organised manner.
  • Don’t restrict to a particular area – When working out from home, you do not have to restrict yourself to a particular room, you can leave your indoor treadmill and go outside for a jog or ditch your slant bench and do you sit up outside or the sitting room. Just try to move around and have fun while getting fit.

“Home sweat home”

Now is the time to take care of your mental health

Since the UK has been placed in the first lock-down over a year ago, a lot of individuals have been struggling with their mental health…


Most of us are aware and know that physical activity has a huge impact on our health. It helps us all feel better sleep better, protecting and improving mental health which has been confirmed by the Physical Activity Guidelines Advisory Committee.

There is strong evidence that regular physical activity helps reduce the risk of onset for common mental health problems. It’s very important in treatment and management of various mental health conditions

Becoming physically more active can help build mental resilience, it also can help to manage everyday anxieties and stress. Evidence suggests that less active individuals are almost twice as likely to have depression that those who are active for just one or 2 hours a week. 

By exercising regularly you can enhance your well-being- boosting mental alertness. It additionally enhances brain function, especially in later life

Positives of being active include…

A lot of individuals suffer with having a lack of sleep, long-term fatigue and musculoskeletal aches as well as pains in addition to their mood, anxiety or any other symptoms… Physical activity not only can help you with your mental health, it also can also improve the quality and duration of your sleep. 

The relationship between poor sleep and mental health and well being is known to link, regular activity has been found to increase total sleep time. What physical activity does is it increases brain-derived neurotrophic factor and that has antidepressant qualities improving your mental health and well being. 

You may think to yourself ‘when should I exercise?’

The answer to that is                             

…any time is a good time, exercise whenever suits your schedule (morning, afternoon or evening) and any exercise is beneficial!

For a lot of people it is difficult to start, as they do not know where to begin or how to form new habits

In order to motivate yourself you should think about:

If you require any further help, One You is there to help individuals get healthier and better with free tips, tools and support. 

You can complete an online quiz which will point you in the right direction

Once you complete the quiz and answer all questions, you will be sent information via e-mail which you can have a look at in order to start thinking about making changes and improving your health and well being. As this is only to point you in the right direction, if you are concerned about your health you can also always consult your GP, speak to your local pharmacy or any other healthcare professional with any concerns. They will be able to advise you on what to try, what to do and support you with any issues you may have. 



How to improve your mental wellbeing through fitness and exercise

Limitations live only in our minds.  But if we use our imaginations, our possibilities become limitless. – Jamie Paolinetti

Maintaining our mental wellbeing is one of the most important aspects which helps contribute toward a healthy fulfilled life, there are an endless variety of ways you can ensure you are taking care of yourself mentally and fitness and exercise are some of the most effective methods. It is clear the benefits that exercise has on our physical body, but people often don’t realise the great positive effects that maintaining exercise also has on the mind! Exercise has in fact be proven to be so great for the mind that those who suffer from challenging mental health battles such as depression and anxiety have felt an improvement mentally, the effects of the illnesses can be eased due to the positive influence that fitness has on the mind and the raise of serotonin that it creates within the mind. The most challenging step can be motivation, but if you can motivate yourself to persist through the first steps of your fitness journey then you can change the way you live your life through the power of exercise.

Not yet aware of how exercises and fitness methods can improve and maintain your mental health? Let’s take a look at some of the best exercises to help get you on your journey to feeling the best version of yourself!






Running is one of the best forms of exercise you can do due to its endless benefits, it is one of the most beneficial forms of cardio. Running is so easily accessible to all who wish to try it, however if you prefer not to run outdoors you can opt to run using a treadmill which can be just as effective! its all about your personal preference, the exercise is also open to all ages from the younger generations to the elderly who wish to take up a new hobby or continue their running habits. Running  can also be enjoyed at all different levels and paces to suit your fitness level and age range, the key to running is enjoyment and the incredible health benefits to the mind and body are a bonus.

Still not convinced that running and exercise can help improve your mental wellbeing to a great extent? Check out the video below!

If you’re not sure if running is for you then not to worry, there’s a much more laid back method of fitness you can try!








Yoga is an extremely well known term, nevertheless many people do not actually realise how astounding yoga can be for not only improving your physical health but also your mental health. Yoga has allot of stigma surrounding it as many see it as simply a socialising opportunity, however yoga is one of the best exercises for increasing your body strength.  There are many different types of yoga poses so your choice is endless, there is something for everyone which makes yoga so enjoyable and appealing. As we are focusing on the topic of mental health, listed below are some the most prominent yoga benefits that can help improve and maintain your frame of mind and overall mental health situation.

Watch the video below to see just how effective yoga is at improving mental health and wellbeing!

If you’re still not sure whether yoga is right for you and it doesn’t seem like something you want to try, you can take a look at another effective exercise method listed below.

Resistance Training






Resistance training can be so gripping due to the vast variety of exercises it contains, you are simply not limited to one form of exercise for example if you don’t find lifting weights is a good choice for you then you can try kettlebells or powerbands instead to strengthen your body. Anyone of any age can also enjoy resistance training, just like running and yoga there is no age barrier that blocks you from enjoying and partaking in the exercises due to their being options for everyone’s body strengths and age preference.  Maintaining muscle strength is particularly important as we age and ensures we stay as healthy as possible physical wise, however resistance training is also brilliant at helping our mental wellbeing

In order to see a clearer picture of how effective resistance training can be for your mental wellbeing, watch the video below which shows how simple a form of resistance training can be incorporated into your life. The video also shows that not all forms of resistance training have to be more challenging to begin with for those of you who want to take a less intense approach!


It is important to remember that just like physical health, mental health progress also takes time and it is not one short easy road. With that being said, remind yourself that the journey to improvement and change is taking the first step. Through exercise and fitness of your physical body you can also help improve and ensure that your mental wellbeing is also taken care of,  the hope is that this blog gives you some encouragement of just how incredible exercise can be in helping transform, ease and manage your mental health so you can get the absolute best out of your life.



The importance of yoga

In today’s society, yoga has become one of the most convenient and effective fitness exercises. When you practice yoga, your body, movement, mind, and breathing are connected to each other, which creates a sense of balance, relaxation, and harmony. Yoga practitioners can even use their own bodies to purify their minds. Through this thorough physical and mental training, every cell of the body and soul is awakened, and this is the wonder of yoga.

We also know that most people like some easy and effective exercise to help them stay healthy, why not try yoga?

Here’s a quick way to jump

Yogic postures

Benefits of Yoga

Yoga equipment

Yogic postures

There are many, many, yoga posture have difficulty have simple posture, yoga can help you to increase your strength, but the most difficult is always maintain the yoga pose for a long time, there are three kinds of typical yoga pose for your reference, which are much harder than it looks, if feel too difficult please try some beginners yoga pose. But first, be sure to use some yoga equipment to protect yourself, such as a yoga mat.


First, bend your left knee and hook your foot back. Then grab the instep back from the outside with your left hand, put your left foot behind you, and roll your shoulders. Finally, put your elbows up, open your chest, and tilt your head back naturally.

Sit for Angle

This is going to be an easy move. First, stretch your thigh muscles by extending the lines of your legs 180 degrees while sitting. Then support the ground with your hands and lean forward naturally. What’s even more interesting is that you can do this on a yoga mat while looking at your phone


The tree type

Raise your hands sideways over your head, put your hands together, relax your shoulders, and look straight ahead. Then bend your right knee, open your right knee to the right, and place your right foot on top of your left inner thigh with your toe pointing directly down.

Benefits of Yoga:

The biggest difference between yoga and other fitness activities is that yoga has both physiological and psychological factors. The common limb stretch that we know about is only external. Yoga poses not only build muscles, improve the body’s perception and flexibility, but also create inner awareness and stabilize the mind. While general sports emphasize only the accuracy of external

movements, yoga calls for a deeper sense of perception while focusing on accuracy to bring about an overall balance of body and mind. Therefore, the benefits of yoga are self-evident.



Yoga can help us become younger

We often can not guess the age of the yoga teacher, because the practice of yoga, through the body, breathing with, promote cell delay aging, ruddy complexion. Yoga practice in the twist, squeeze, stretch, pull posture, can smooth the whole body meridians Qi and blood, activate the viscera function, yoga to reduce facial wrinkles, produce a natural “pull” effect. This is mainly due to the handstand. In our normal upright position, gravity pulls our muscles down. Over time, the facial muscles break down. By standing on our heads for a few minutes each day, we can reverse the effects of gravity as a rejuvenating force that keeps facial muscles from sagging, reduces wrinkles and flattens the skin naturally.

Yoga can promote us to sleep

What we don’t know is that yoga also improves sleep quality. The practice of yoga can reduce stress, heal and release the body, make one feel better and increase self-confidence. Regular yoga practice can help calm the body and mind, boost the immune system, and flush out the toxins caused by stress. There are many yoga practitioners who believe that yoga is the perfect cure after a hard  day of study or work. Yoga can eliminate fatigue, make people maintain a comfortable and quiet state, fully enjoy life, thus significantly improve the quality of sleep.

Regular practice of yoga can alleviate the shoulder neck, lumbar discomfort and other sub-health problems


In the fast-paced work and busy study of modern society, doing more yoga exercises can speed up the heartbeat and oxygen-rich blood circulation, thus strengthening our blood circulation. Almost all yoga classes make you sweat, practice deep breathing and improve circulation, and massage and stimulate the excretory organs through twisting and bending postures. It is also important to note that regular yoga practice has a great detoxification effect. The classic postures of yoga are body movements that have been developed through thousands of years of practice. They strengthen and stretch the connective tissues of the body. Whether your body is soft or stiff, weak or strong, yoga can improve your body and mind to some extent, as well as improve your physical health.


Yoga equipment


Yoga is probably the most cost-effective exercise because all you need is a perfect yoga mat, Because we want to know the role of the yoga mat is not only used to prevent slippery, it also played a protective effect, when you are making some knees moves, if mat is too thin, the knee will be very strong and the squeezing pressure on the ground, such as tiger, we are doing only one hand and a leg, the other will lift balance, if we are doing this thing, not a yoga mat, that leads to his injured case, for we have a great harm to the health of human body, so do yoga for a yoga mat is very important. In today’s market, there are a lot of poor quality yoga MATS on sale. It’s better to consider buying a good quality yoga mat from us.


Consult your physician, doctor or other professional before starting any exercise or nutrition program. This is especially important for people over the age of 35 or those with pre-existing health problems. In accordance with our advice, is not responsible for any personal injury or property damage caused.

If you experience dizziness, nausea, chest pain or any other unusual symptoms, stop exercising immediately and consult your doctor immediately.




Are Your Over 55? How Being More Active and Incorporating the “Eat the Rainbow” Philosophy into Your Diet will Help Reduce the Risk of Heart Disease and Help You Become a Healthier Version of Yourself

Are Your Over 55? How Being More Active and Incorporating the “Eat the Rainbow” Philosophy into Your Diet will Help Reduce the Risk of Heart Disease and Help You Become a Healthier Version of Yourself

Coronary heart disease (CHD) is a significant cause of death in the UK and worldwide. Statistics show that around 7.6 million people living with heart disease in the UK: 4 million men and 3.6 million women. Getting older increases your risk of heart disease, with over 65s significantly more at risk of suffering from a heart attack stroke or develop CHD in comparison with younger people. Very often, the risk factors that play in causing heart and circulatory conditions are spoken about. There are some risk factors you can control, and some you can’t. However, being more active and eating healthily can reduce the risk of heart disease. 

Be More Active and Workout!

Firstly, being more active and working out will reduce your risk of heart disease. It has been proven that regular exercise enables your heart and blood circulatory system to become more efficient, lowering your cholesterol level and maintain a healthy blood pressure level. The NHS recommend that you aim for at least 150 minutes of moderate activity every week; equating to 30 minutes a day for at least 5 days a week. However, if you’ve been inactive for a while, we recommend that you ease your way back into it, and gradually build up your activity to reach recommended levels. After all slow progress is still progress! 

Here are Some Workouts That You Can Try

1.  Weight Training Workouts

It has been proven that through the proper use of weight training equipment, e.g. dumbbells and barbells can help you strengthen your heart and improve circulation. Weight training increases lean muscle mass, and gives your cardiovascular system places to send the blood being pumped. Resulting in less pressure on your arteries, which helps to reduce the chances of heart-related problems. 

Click here to check out top 10 dumbbell weight lifting exercising that you can do from the comfort of your own home or in the gym. If you don’t have a pair of dumbbells, don’t worry we’ve got your back! Click here to visit our shop section and purchase. 

2.  High-Intensity Interval Training (HIIT)

HIIT is also great way to improve and develop aerobic fitness. These are often short exercise routines often lasting between 15-20 minutes but have numerous health benefits. As they are quick and convenient they are perfect for over 55s that may not have time to visit the gym for hours a day. Why not try the video below? This is from TC60 – an award winning class and trainer Luke Wilson, as seen in Mens Health 2019. It is a great beginner HIIT workout that anyone can do at home.

There are many other workouts you can do to raise your activity levels, click on the following links for more ideas.

Incorporating the “Eat the Rainbow” Philosophy into Your Diet

Another way you can become a healthier you and reduce your risk of CHD is through incorporating the “eat the rainbow” philosophy through eating a variety of nutrient-rich, plant-based foods. Through the visualisation of the rainbow as you eat throughout the week, this will help you to incorporate a range of vitamins, minerals and antioxidants into your diet. The colours that we see in our fruits, vegetables, and other foods, actually represent phytonutrients – essentially the nutrients that help prevent disease and keep your body working properly. How each colours of the different foods we consume can reduce the risk of developing heart disease as well as the numerous health benefits will be mentioned below.

Continue reading Are Your Over 55? How Being More Active and Incorporating the “Eat the Rainbow” Philosophy into Your Diet will Help Reduce the Risk of Heart Disease and Help You Become a Healthier Version of Yourself

Should I be Doing Yoga Workouts?

Should I be doing Yoga Workouts?

yoga squat pose

The short answer is yes – yoga isn’t all about middle-aged women meeting up at the studio with their yoga mats to get their stretch on and drink their protein shakes; it’s more inclusive, easier and beneficial than you might think!

Although yoga workouts are not the most effective way to lose weight, they are great for building strength, toning muscles and improving balance and flexibility. We don’t need to tell you the importance of exercise for your overall health, but we can tell you how amazing yoga is in helping you reach your fitness goals, one stretch at a time! Ranging from cardio to strength training, yoga lets you stretch muscles you didn’t know existed and gets your heart working to release endorphins – it’s de-stressing, grounding and boy, does it make you feel good!

Unlike a normal vinyasa flow, a yoga workout incorporates more intense exercises, much like a HiiT routine (including squats, mountain climbers and jumping jacks) to keep your body moving and your heart rate up. It counts towards your daily ‘vigorous’ exercise recommendations set out by the NHS and is easily adaptable to your fitness levels.

Yoga workouts, like any other workout, require warm ups and cool downs for injury prevention – check out this article to learn more and find out how best to warm up.


Top Tip – yoga poses and flows can be used in your warm ups and cool downs!


yoga pose - upward and downward facing dog
Upward and downward facing dog pose.

Upward facing dog (background) and downward facing dog (foreground) are fabulous poses to be used in any yoga routine and warm up – stretching your back, arms and legs, they’re poses incorporating a variety of muscles to help improve flexibility. Don’t worry if you can’t form a perfect angle in downward facing dog, the main focus is keeping your back straight, meaning you can bend your knees to help maintain the pose. Upward facing dog can easily be transformed into child’s pose by keeping your hands flat on the ground, lifting up onto your knees and sitting back, allowing your arms to be outstretched on the ground in front of you.


yoga pose - high plank
High plank pose.

High plank is a pose integral in a lot of yoga flows and helps build strength and muscle in your core and shoulders. It can easily be adapted and incorporated into a more intense yoga workout with mountain climbers by keeping your hands flat to the ground in the position shown above, bringing one leg at a time towards your elbows, as if you’re running.


This yoga workout for beginners video comes highly recommended from us, incorporating some key yoga poses, including those above, in a simple yet effective workout. Using videos like this are wonderful for motivation and guidance, as well as helping to focus your breathing – a concept vital to yoga.


Yoga workouts are a great way to have fun, vigorously certified exercise that will help your mental and physical health. They can easily break up study sessions and help you stretch your aching, study-induced muscles.


How did I lose weight-3 steps

The epidemic is under effective control, and the summer is coming, many people may now start to lose weight, weight control, want to put on beautiful clothes, skirts when the weather is hot, go out to play. But Fat loss is not simply about eating or planning, but about a long-term, sustained lifestyle that includes daily eating habits and exercise habits. I lost 25kg in 2019 and I sorted out the 3 steps about losing weight, so that we can lose weight scientifically.

As for me, I went to the UK in 2019 to start my study journey. Because I don’t know how to cook, I eat takeaway food every day, mostly burgers, French fries and other fast food. Within a few months, my weight rose to nearly 130KG. I felt uncomfortable in my body, so I made up my mind to lose weight, at least to keep healthy.

In half a year, I lost 20KG, learned to cook, went to the gym with a trainer to learn fitness, and began to develop good living habits, including diet plan and exercise plan. Later weight did not change, the loss is very slow, but has reached my idea.

Until now, I still keep it. Now my weight is still under 100KG. I am very satisfied with it and my body indicators are also normal.

Let me give you a brief introduction to the next few points about lose weight.

body fat percentage

First, we need to determine whether we are obese or not. The most commonly used measurement index is body mass index (BMI), which can be obtained by dividing weight (kg) by height squared (meter) . Or you can use a Bady – Fat calculator.

For men, the circumference of the neck and abdomen, height and weight were measured.

Women were measured at the circumference of the neck, hips, waist, height, and weight.

Attention should be paid to the fact that body fat rate is a dynamic indicator, and the basic value of each person is different, and the physical conditions and needs are also different. Therefore, it is recommended to choose an appropriate target under the guidance of professionals, such as doctors, nutritionists and body fat managers. For middle-aged and elderly people, the index should be appropriately relaxed due to the slow metabolism itself.

It’s not hard to see that a body fat percentage of around 20% is suitable for almost all ages. So what does a body fat percentage of 20% look like?

At this time can not see so much muscle lines, can not see 6 abdominal muscles, but the overall body is more beautiful, belong to the ordinary bodybuilding figure.

Want this kind of body? Let’s lose  weight.

1.Cut down on carbs

Research shows that low-carb diets are part of an effective weight-loss strategy.
The diet limits carbohydrate intake — including sugar and starches like bread and pasta, is high in carbohydrates, while nutrition is lacking in many other things. — and replaces it with protein, healthy fats and vegetables.
Low-carb diets can reduce one’s appetite, cause people to eat fewer calories, and help people lose weight more easily than other diets, as long as they keep the diet.
The benefits of a low-carb diet go beyond weight loss; it can help lower blood sugar, blood pressure, and triglycerides.
It can also help raise HDL (good) cholesterol and improve the pattern of LDL (bad) cholesterol.

2. Eat more protein, fat and vegetables

Under normal circumstances, men consume an average of 56-91 grams per day ,women 46-75 grams per day.Healthy sources of protein include eggs, beef, chicken, lamb, fish and seafood, and legumes.

Eating the recommended amount of protein is important to maintain health and muscle mass while losing weight.There is evidence that eating enough protein can improve cardiometabolic risk factors, appetite, and body weight.

Eat more green leafy vegetables, I recommend Broccoli, cauliflower, Olive, Tomatoes, Kale, Brussels Sprouts, Cabbage, Swiss chard, cucumber. They are high in nutrients and low in calories and carbohydrates.

About fat, don’t be afraid of it. Two types of fats — saturated fat and trans fat — have been identified as potentially harmful to your health. such as: butter, margarine, shortening, beef or pork fat.

We should choose monounsaturated fat and polyunsaturated fat.

Monounsaturated fats are found in many foods and fats.

Studies have consistently shown that eating foods that contain monounsaturated fat can improve your blood cholesterol levels and reduce your risk of cardiovascular disease.

These foods include: nuts (almonds, cashews, peanuts, pecans), vegetable oils (olive oil, peanut oil), peanut butter and almond butter, and avocado.

Polyunsaturated fats are called “essential fats” because the body can’t make them and needs to get them from food.Plant foods and fats are the main sources of this fat.

Some type of this fat, called omega-3 fatty acids, has been shown to be particularly good for your heart.

The following types of foods contain omega-3 fatty acids: salmon, herring, sardines, walnuts, flaxseed, and canola oil.


3. Moderate Exercise

Whether you’re in school or at work, doing some moderate cardio and resistance training is a great way to lose weight.

Try going to the gym three or four times a week for resistance training and strength training. If you’re new to the gym, ask the trainer for some advice. Make sure your doctor is also aware of any new exercise plans.

Or do some cardio workouts, such as walking, running, rowing machines, cycling or swimming, which is great for weight loss and overall health.

I usually do resistance training 4 times a week and cardio training 2 times a week. With a healthy diet, gradually you will find yourself changing. You will become sunny, feel good every day, your body will become light, and you will have a good figure.

I hope my advice will help you lose weight successfully.

Before beginning any exercise or nutrition program, consult your physician, doctor or other professional.If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.


How to Schedule Exercise into University Life

Sticking to an exercise routine at university can be difficult. You may be juggling assignments, revision, society activities, ever-changing lectures and seminars, socialising and maybe even part-time work. This can all become overwhelming and you may start to notice fitness becoming less and less of a priority.

Worrying about when to exercise, how and where can become a stress in itself, and may be an added pressure to your university life. However, this can be easily solved with the right information. In fact, exercise is incredibly effective at reducing stress and releasing mood-boosting endorphins. It improves your quality of sleep, promotes self-confidence and can provide a sharper memory and thinking. All of which are important to creating a positive university experience.

Here are 4 ways you can incorporate exercise into university life:

1. Set Aside One Hour Everyday

Firstly, this full hour doesn’t need to be completely dedicated to exercise. For example, you may complete 30 minutes of exercise, but it is important that this one hour is dedicated to you and you alone. Make it a peaceful part of your day.

  • Set aside your phone.
  • Take yourself away from external stressors.
  • Exercise knowing you have an hour to yourself without distraction and there’s no rush.

This may be easier to plan ahead on a calendar if you have an irregular schedule. You will also be more motivated to complete your goals if they are written down!

2. Find Exercises that You Enjoy

You will find it much easier to stick to a routine when you are doing something you enjoy!

Maybe you already know what exercises you prefer but for those who don’t, trial and error may be your first experiences. Here are some good places to start:

  • HIIT
  • Pilates
  • Yoga
  • Barre
  • Body weight
  • Running

If you have specific goals in mind begin there! Decide what it is you want to achieve and what can help you achieve it best.

Here are some articles that can help get you started:

3. Use YouTube

There are thousands of free videos on YouTube that make exercising much more enjoyable and hassle-free.

The video platform takes the thinking out of exercise, you press play and follow the instructions, like having your own personal trainer without the price. You may even find a content creator whose personality is your main reason for coming back the next day. They can motivate you and make difficult exercises much more manageable and fun.

Some good start searches could be:

    • ‘20-minute HIIT workout’ (add ‘no noise’, ‘no impact’ if you live above neighbours)
    • ‘Cardio and Abs’
    • ‘Dance workout’
    • ‘Yoga for beginners’
    • ’No equipment barre workout’

However, be aware, social media isn’t always a positive space, especially when it comes to fitness. Make sure to read our guide on the pros and cons of social media in your fitness journey.

4. Avoid Putting Pressure on Yourself

University life is busy. Don’t stress if you don’t manage to exercise every single day.

To help avoid the pressures of exercise guilt, you can promise yourself a set number of days in the week that you are going to exercise. Therefore, you know you don’t have to exercise everyday and you can be more flexible.

For example, as long as you have exercised on 4 days during a week you have completed your goal. If on Monday you don’t feel like it, you have 6 more days to fit it in!

There is one important rule that you can live by to help avoid exercise guilt:

Do one thing every day that’s good for your body.

This could be as small as going for a walk around campus, meditating for 10 minutes or eating a healthy meal. As long as you have done one good thing that day you can relax knowing you have taken care of your body.

The Link Between Exercise and our Mental Well-being

When we think of health, the first thing that springs to mind is physical health, such as going to the gym or going for a run, we never really associate it with mental health. However, our mental health is just as important as our physical health as it affects how we think, feel, and act. It also harbours how we manage our emotions, stress levels, anxiety, depression, sleep patterns and how we socialise with others in our day to day lives. We don’t typically associate our physical health with our mental health as the link between the two is not easy to recognise, so here are some examples of how the two are intertwined. Furthermore, if you would to find out more on each topic, the link at the top of each section will take you to one of our guides with more in-depth information available.


Exercise is key for your head and not just your heart as it has been scientifically proven to lower stress levels. As we exercise, our heart rate increases, in turn, this generates an increased production of a hormone from our adrenal glands known as Norepinephrine which plays a significant part in our stress levels. Low Norepinephrine levels are usually linked to high stress, lethargy and low a concentration, therefore, it is clinically advised that we maintain adequate Norepinephrine levels through exercise in order to combat stress-related illnesses such as Asthma, Heart Disease, Obesity and Diabetes.

You can also try deep breathing exercises to reduce stress as they are easy to learn! Here’s how deep breathing exercises work:
1. Breathe in gradually until your lungs feel they’re at full capacity.
2. Hold your breath for a short moment.
3. Now, think to yourself “relax” as you slowly exhale.
4. Repeat each stage five to ten times.

The benefit of deep breathing is that it can be performed at any time, in any place. You should practice deep breathing in your own time and then use it when you start to feel stressed.

Depression and Anxiety

Another benefit that exercise has to offer for our mental well-being is that it reduces depression and anxiety symptoms. When we engage in physical activity, it boosts the feel-good chemical in our body known as an Endorphin. Endorphins decrease symptoms of anxiety and depression by communicating with receptors in our brains responsible for positive emotions. Many doctors recommend that if you are experiencing depression and anxiety symptoms, you should create an exercise routine throughout the week before turning to medication. 


There is significant evidence that exercising makes it easier to fall asleep at night as well as increasing your sleep consistency. Moderate exercise, for instance, boosts the amount of slow-wave sleep you experience which gives the brain and body time to rejuvenate over night. Slow wave sleep also helps regulate your built-in alarm clock, known as a circadian rhythm that controls when we feel tired and alert. Secondly, exercise stabilises your mood and helps unwind the mind; the science behind this cognitive process is that as we engage in physical activity, our body temperature increases, creating a soothing and calming effect on our mind.

It is important to remember that exercising too close to sleep can often have a negative effect on your sleep pattern. The rule of thumb is that you should exercise at least one to two hours before going to bed, as exercise causes the brain to stay active which can keep you awake at night.

Brain boost

Last but certainly not least is the relatively unknown link exercise has with mental well-being as it helps boost our brainpower. Many studies found that exercise expands the Hippocampus, the area of the brain responsible for memory, learning and the prevention of cognitive decline. Although this benefit is not as well known as the others, it could perhaps be the most important as it involves the brain, one of our most vital organs.

An abundance of advantages, with few costs!

The idea that exercise can improve your mental well-being is especially good news as exercise, in general, is relatively cheap. Exercise does not have to be carried out with expensive equipment such as ab or thigh machines that only work one part of the body; you can do most exercise for free such as a jog or a run, or with only a small initial purchase of some at-home gym equipment. A great idea to keep costs low is by purchasing exercise equipment that has multiple uses:

  • An exercise ball price starts from just £10. They are great for ab workouts; they can be used as a support during weight training activities, cardio exercise and can even be used while watching TV or working on the computer!
  • Resistance Bands typically start at £15 depending on the level of resistance you would like from the band. They are great as you can use them anywhere for shoulder and chest presses, curls, squats, and other exercises that involve pulling and pushing. 
  • Multi-gyms are relatively expensive and may feel like a huge investment, however, overtime, they may save you the money you’d spend on a monthly gym membership. They start at around £350 and allow you to work your entire body with various exercises. Before purchasing a multi-gym, I recommend reading through a buying guide and viewing the different workout plans available when using the equipment.  

So now, you may be asking yourself how much exercise is enough to improve your mental well-being? It is recommended that you exercise at least once per day, as it provides the most benefits to not only your mental health but also your physical health. The exercise you decide to choose is entirely up to you, but you should start by aiming to do either 15 to 20 minutes of vigorous exercise such as a workout using the equipment recommended or 30 to 40 minutes of moderate exercise such as a walk or a brisk jog!

I hope this blog has helped highlight the link between physical health and our mental well-being and set you on your way to an improved lifestyle by lifting yourself up when you start to feel down!