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Going to the gym isn’t for everyone. The costs can be high, you may find it hard to get to a convenient location or you may feel self-conscious if you’re new to exercise.  Regular moderate exercise is vital for reducing cardiovascular health risks, managing your weight and fat content and preventing back and joint problems. The increase in muscle to fat ratio also helps your body burn more calories and boosts your metabolism. It is generally much harder to manage your weight long-term without exercise. There are exercises that can be done at home to achieve all fitness goals including cardiovascular fitness, fat burning, strength, endurance, core strength and stability. They don’t require any equipment because your bodyweight is more than enough resistance to achieve most fitness objectives. Because they are “compound exercises” (using many muscle groups simultaneously), you burn more calories per minute and a full-body workout takes far less tim...

Newcastle United and West Ham United's grounds have been raided in a fraud investigation. It is understood Newcastle's managing director Lee Charnley was among "several men within professional football" who were arrested. HM Revenue and Customs (HMRC) said it had deployed 180 officers across the UK and France. The BBC understands the suspected income tax and National Insurance fraud amounts to £5m. HMRC said it searched premises in the north east and south east of England, and seized business records, financial records, computers and mobile phones. West Ham's London Olympic Stadium and Newcastle's St James' Park were among the locations raided. HMRC officers also visited offices belonging to Chelsea FC "in connection with its wider investigation", a club spokesman confirmed. But it is understood the club's premises were not raided and no arrests were made. "HMRC has requested certain information which the club will prov...

Manchester City midfielder Yaya Toure would prefer to play "without a referee" in Thursday's derby with Manchester United after criticising the standard of officiating in the FA Cup semi-final defeat by Arsenal. Referee Craig Pawson ruled out Sergio Aguero's first-half strike at Wembley. Replays suggested the goal should have stood and City went on to lose the game 2-1 after extra time. "I think the referees have to stop this," said Toure. "I am very disappointed. It is not the first time, there have been a couple of times. "Maybe on Thursday we are going to have a better referee or maybe play without a referee - I'd prefer that." Officials ruled that Leroy Sane's cross had gone out of play before reaching Aguero. The Argentina striker later did score to put City ahead but goals from Nacho Monreal and Alexis Sanchez sent Arsenal into May's FA Cup final, where they will meet Chelsea. Defeat means City's focus sw...

Arsene Wenger believes Arsenal answered their critics with a "strong and united" performance as they beat Manchester City to reach a third FA Cup final in four years. Alexis Sanchez scored an extra-time winner as the Gunners came from behind to win 2-1 and reach a record 20th final - and an eighth under Wenger. "People questioned us, we went through tough times," Wenger said. "You can be divided or united and we have shown the right response." Wenger, 67, has come under more scrutiny this season than at any other time in his 21-year reign at Arsenal, with the Gunners lying in seventh place in the Premier League and on the receiving end of a 10-2 aggregate thrashing by Bayern Munich in the Champions League. The Frenchman is out of contract at the end of the season and has been offered a new two-year deal, although he is yet to announce whether he will continue. Some sections of Arsenal fans have protested against Wenger in recent months,...

The Chelsea midfielder, 26, beat Eden Hazard, Harry Kane, Romelu Lukaku, Zlatan Ibrahimovic and Alexis Sanchez in the vote by his fellow players. Tottenham's Dele Alli won the young player prize for the second successive year. Manchester City's Lucy Bronze won the Women's Player of the Year award. Birmingham's Jess Carter was named Women's Young Player of the Year. Kante said: "It's a huge honour to be chosen by the other players. It's the biggest honour to get this award." The midfielder is on course to win the Premier League with Chelsea, having done so last season at Leicester, and added: "My first two seasons were very beautiful. Last season was very beautiful. This season so far, we have had a good season but we have to finish well." Former England captain David Beckham received the PFA's Merit award for his contribution to the game during the ceremony at the Grosvenor Hotel in London on Sunday. Former England women...

More than 100 Afghan soldiers were killed or wounded in a Taliban attack on an army base on Friday, the defence ministry has confirmed. Fighting lasted for several hours near the city of Mazar-e Sharif in northern Balkh province. Insurgents targeted those leaving Friday prayers at the base's mosque and others in a canteen, the army said. The Taliban said in a statement they had carried out the attack, using suicide bombers to breach defences. Earlier estimates put the death toll as high as 134, but a statement from the defence ministry on Saturday gave the figure of more than 100 killed or injured. It is one of the deadliest tolls in a Taliban attack on the Afghan army. At least 10 Taliban militants were a The Taliban fighters wore army uniforms and drove through military checkpoints before launching the raid, a military spokesman said. lso killed in the fighting and one attacker was detained. One injured soldier, Mohammad Hussain, said: "When I came out of t...

At least seven people have died after an electric cable fell on fans watching a Manchester United match on TV in Nigeria, police say. The high-tension cable fell on a crowded shack showing the Europa League quarter-final against Anderlecht in the southern city of Calabar. At least 30 people were taken to hospital by local ambulances and police who arrived quickly at the scene. English football has a large and passionate following in Nigeria. Eyewitnesses describe hearing a loud explosion from an electrical transformer which caused the cable to fall. One man told local media that the venue had a roof made out of zinc, which transferred the electricity to those inside. An eyewitness told the BBC he had counted at least 16 bodies at the scene of the accident. It has been reported that scores of fans managed to escape. Manchester United has responded by tweeting its condolences to the victims and their families. Nigerian President Muhammadu Buhari has also sent his condol...

Manchester United manager Jose Mourinho blamed his side's "sloppy" attackers after Anderlecht grabbed a late equaliser in the teams' Europa League quarter-final first leg. United led 1-0 in Belgium until the 86th minute, when the hosts equalised with their first effort on target. "If I was a Manchester United defender, I would be very upset with the attacking players," Mourinho said. "They did the serious work. The people who had to kill the game didn't." Henrikh Mkhitaryan tapped in for United in the 36th minute, but it was the only successful effort of their 16 shots at goal. The visitors' attack lags well behind the rest of their top-four rivals in the Premier League, having scored only 46 goals. Chelsea, Tottenham, Liverpool, Manchester City and Arsenal have all managed more than 60. Zlatan Ibrahimovic is the team's top-scorer with 28 goals in all competitions, with Mkhitaryan and Juan Mata the only others in double...

More than $43m (£34m) has been seized from a flat in Nigeria's main city, Lagos, the anti-corruption agency says. Officials raided the flat after a tip-off about a "haggard-looking" woman in "dirty clothes" taking bags in and out of it, the agency added. The money was believed to be from unlawful activity, but no arrests have as yet been made, the agency added. This is the latest in a series of raids which uncovered bundles of cash in Nigeria, Africa's biggest economy. In March, the agency said it had found "crispy" banknotes worth $155,000 (£130,000) at the airport in northern Kaduna city. Apart from US notes worth $43.4m, investigators found nearly £27,800 and some 23m naira ($75,000) at the four-bedroom flat in Lagos's affluent Ikoyi area, the Economic and Financial Crimes Commission (EFCC) said in a statement. The "neatly arranged" cash was stashed in "sealed wrappers" in wardrobes and cabinets in the se...

German prosecutors say they have no evidence so far linking a man held over the bomb attack against the Borussia Dortmund team bus to the crime. But they have requested an arrest warrant to keep the 26-year-old Iraqi national in custody. The man, identified only as Abdul Beset A, is suspected of membership in an affiliate of so-called Islamic State. Three devices exploded on Tuesday as Borussia Dortmund footballers were travelling to a match against Monaco. Spain international Marc Bartra underwent an operation after breaking a bone in his wrist. No other players were hurt. The suspect is accused of leading an IS command unit in Ira q in 2014, and of planning abductions and murder. The German prosecutors say he travelled to Turkey, and then to Germany in early 2016, while maintaining contact with IS jihadists. He is due to appear in court later on Thursday, and is expected to be formally arrested in connection with the bus attack. A 28-year-old German man is also under ...

The Champions League returns on Tuesday (2:45 p.m. ET, FS1 and FS2) with the quarterfinal round kicking off. Eight teams remain to compete for European glory, but what are the most compelling matchups of the four remaining ties? Atletico Madrid vs. Leicester City Diego Simeone is a must-watch every time he coaches. His cartoon super villain all black suits, his crazy antics on the sideline, and his 90 minute plus fireworks show makes him incredible entertainment. That's doesn't even touch upon the teams he puts out, and the intense performances his energy inspires. Leicester City are somehow this season's Cinderella story once again as well, despite having let the Dilly Dong Dilly Ding King Claudio Ranieri go. Still, in terms of pure on-pitch entertainment and storylines, this one ranks last of the matchups. Atletico Madrid are expected to win, and comfortably, and it's hard to see Simeone, Antoine Griez...

German skincare brand Nivea has apologised and removed an advert that was deemed discriminatory. The advert for its invisible deodorant range said "white is purity" across an image of a woman. It was posted on the firm's Facebook page, geographically aimed at its followers in the Middle East. Nivea accepted the post was "misleading". Many on social media complained the post was racist, but it was also widely-shared among alt-right users. The advert on the Nivea Facebook page (since deleted) was posted alongside the caption: "Keep it clean, keep it bright. Don't let anything ruin it." The post was directed at its audience in the Middle East, although the company has 19 million fans globally on its page. Many on social media complained about the post's racist connotations. But it was also picked up by alt-right social media accounts who trolled the Nivea account with comments, including of Hitler and Pepe the frog, who was branded ...

Manchester United are fifth in the Premier League, a mere five points back of Manchester City for the coveted final Champions League place. On top of that, they have a match in hand. The Red Devils are right there in their pursuit of that glorious top four, and yet it might be time for them to put that chase aside. It might be time for Manchester United to forget the top four and focus on the Europa League. At this point, all that really matters is qualifying for the Champions League. On top of the tens of millions of pounds that every team gets from qualifying for it, Manchester United reportedly could miss out on significant marketing dollars if they fail to make Europe’s top competition for a second consecutive year. And then there’s the simple fact that Manchester United, one of the biggest clubs in the world, can’t really call themselves that if they’re not in the Champions League for the third time in four seasons. Manchester United  need to make the Ch...