Incorporate resistance training into your routine for weight loss or reduction of body fat.

A variety of equipment is suitable for resistance training: cables, machines,  body weight exercises such as press ups and, of course, free weights.

Resistance training will add lean muscle, speeding up your metabolism - so you will burn more calories all day long  every day, even when you're not exercising.

Stick to compound exercises that involve large movements.  These exercises use lots of muscles and are great for getting the heart rate up and burning extra calories. Try:

1.    Squats
2.    Lunges
3.    Deadlifts
4.    Press-ups
5.    Cable twists
6.    Bench press
7.    Barbell row
8.    Dumbell shoulder press

Try to do 2-3 sets of 10-12 repetitions with no more than a 45 second rest in between sets. This repetition range and rest time will burn body fat and add lean muscle. Classes - body pump, boxing-based, circuits - will also help.

Have an exercise programme written for you by a professional trainer, who will look at your goals, previous training history, any injuries or postural considerations.

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