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Thanks for wanting to support us by linking to our website. Text links are great but banners are visually attractive, so we’ve decided to get some designed and hopefully you guys will start using them. Below you can find various 4Ever banners in different shapes and sizes. Simply drag off the banner and upload it to your website or copy the code below the banner and paste it into your web code.

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Can't afford a gym membership no problem try 4Ever Fitness' free downloadable outdoor workout!

Do change your exercise programme every 6-8 weeks or better yet invest in a trainer who can provide you with a periodization training plan.

Use free weights, body weight exercises, power bands and the TRX instead of resistance machines to work your stability muscles.

Sometimes exercising can cause extra stress and it is better to follow more of a mindfulness program in order to restore your body's energy balance.

Research shows that listening to music is a great way to stay motivated during a training session!

Avoid fructose to lose fat for summer. Fructose is a sugar that is found in large quantities in processed foods in the form of high fructose corn syrup, but it is also present in fruit.Charles Poliquin

Agave nectar is not a substitute for sugar as it actually has the same molecular structure as High Fructose Corn Syrup (found in sodas and other processed foods). It is not a healthy alternative.Travis Jones

Get plenty of sleep as your muscles and mind need time to repair.

Not only does exercise improve your body, it helps your mental function.David Atkinson

Don't target fat spots! shredding fat is a total body process, so try high density workouts for all over workouts.

Made your own lunch so you know exactly what your eating! that way your less likely to eat trans fats and other baddies.

Research from the university of Maryland Medical Centre found that cardio sessions longer than 45mins may break down muscle, causing your body to store fat.

Did you know that when you eat a salad with a vinegar based dressing a signal is passed to your brain letting you know that you are full earlier. Vinegar also helps reduce insulin released in a carbohydrate rich meal creating less fat storage from the meal.Travis Jones

Drink more water! Fats cells are harder to break down when your body is dehydrated! Check out the 4Ever Fitness article on The Importance of Hydration.

Stress produces the hormone cortisol and to much of it leads to your body storing fat! Follow our mindfulness programme to help your body take on a more positive balance.

Oily fish such as salmon and sardines are packed with fat melting omega-3 fatty acids.

Ignore the scales. Muscle weighs more than Fat so don't be alarmed if your weight spikes. Use a measuring tape instead so you can visually see how many inches you have lost :)

Trans fats are another BIG NO-NO they are found in processed meals and treats. They can help lead to weight gain and serious health issues.

Get off the fizzy drinks! research form the University of Oklahoma found that women who drink 2 cans a day are more likely to develop fat around their stomach due to the amount sugar content in the drinks!

Sugar is a BIG NO-NO its raises your natural level of blood sugar resulting in more insulin being released into your body. Insulin is one of the main culprits of fat storage. Read 4everfitness's article on Fats spots & Hormones for more information.

Try compound exercises as they target several muscle groups at once!

Spinach is a brilliant source of iron and has amazing detoxifying powers which will help to get rid of that spare tyre for good.

Water! invest in a good size water bottle to ensure you get enough water during the day not just during your workouts!

Eating an organic/grass fed unsalted butter will help you lose weight. This Butter has high amounts of vitamin A and iodine supporting your thyroid gland to function more efficiently. The thyroid regulates your metabolism so this creates a faster metabolism and increases fat loss.Travis Jones

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