THE FITNESS BLOG

  Lift your head, relax your shoulders away from your ears, and gaze straight ahead. As you exhale, come into  cat pose  while rounding your  spine  outward, tucking in your tailbone, and drawing your pubic bone forward. Release your head toward the floor — just don't force your chin to your chest.

  You can work out roughly how many calories you need to eat to maintain your weight using our calculator below and adjust accordingly to your exercise schedule. Experts recommend keeping a food diary for a couple of weeks to work out how much you already eat, as it is common to underestimate your calorie intake. From there, you should start out eating at your maintenance calories and increase them very slowly until you begin to see around a one-percent increase in body weight per month with the right amount of weight training. Any more than this and you could risk gaining too much fat.