It's that time of year again when the gyms are full of people with great intentions of getting fit and losing those extra pounds they put on over Christmas.
But sadly, by February, the majority of them will have dropped out, sometimes never to return (until, maybe, they decide to brave it again in the new year).
As I work in gyms, I see this happen time and time again and it's hard to watch.
I remember only too well how hard it was when I first started.
Despite working as a personal trainer now and dedicating my life to helping people fall in love with fitness, it didn't come easily to me either.
For as long as I can remember, I struggled with my weight and hated any form of exercise.
PE was my least favourite subject at school.
It wasn't until I got to my late 20s and started to discover there were so many different ways of getting in shape that I found my passion.
And I believe that you can too.
So here are my top tips to make sure you are not one of those who drops out, but instead makes exercise part of your lifestyle for the rest of your life.
These are the biggest mistakes beginners make and how to avoid them.
1) Too much, too soon If you have never exercised before, or you've been out of practice for a long time, it will be a real shock to the system.
You're activating muscles your body had forgotten you had! A lot of people wake up one day and say to themselves: 'Right, I'm going to take up running and get fit.
' They jump out of bed, put on their trainers, leave the house and five minutes later they are a hot, sweaty mess, out of breath and wanting to go home.
They feel dejected and decide this exercise lark isn't for them.
But had they eased themselves into it more slowly, they would have enjoyed the benefits and got fitter more quickly.
Don't run before you can walk! There are plenty of training programmes you can use when you are starting out.
For example, if you want to learn to run, try a Couch to 5k programme.
You can find them online and there are even apps for that.
Or join an exercise class.
Tell the instructor you are new to exercise and they should give you beginner options to get you used to the moves.
Also, make sure you book an induction at your gym.
They may seem intimidating but the fitness instructors and personal trainers at the gym are there to help you.
They are experts in the field and want to make sure you have the best and safest experience in the gym.
Ask them to give you a programme and review it regularly.
2) Sticking to cardio It's easy to jump on a crosstrainer or treadmill and never do anything else, but unfortunately, your body adapts very quickly to this type of exercise, meaning, after some initial results, you'll start to plateau very quickly.
You've got to keep your body guessing by mixing things up regularly.
And it keeps things more interesting for your mind as well.
Plodding along on an exercise bike for half an hour is incredibly tedious and I believe working out should be fun.
Otherwise, what's the point? So try out lots of different classes - there's something for everyone, whether you like dancing, boxing or lifting weights.
And remember, training with weights is the best workout you can do to lose fat and build lean muscle, boosting your metabolism in the process.
So consider booking a few sessions with a personal trainer, who will teach you all the right techniques to get the most out of your workout and avoid injury.
3) Doing the same routine over and over It's easy to get in a comfort zone.
When you started, coming in and doing 5 minutes on the bike, followed by 3 sets of 10 on each of the resistance machines, was probably enough to effect change.
But within 3-4 weeks, whichever system you are using to achieve your goals will become less effective by up to 80%.
That's why periodised training is so important.
Your body is made up of three different types of muscle fibres and each person has a different amount of each, so what works for one, won't work for another.
Only by mixing things up will you find out what your unique body is best suited to, be that strength, muscle building or endurance (eg.
some people are born to run marathons, whereas others would really struggle if they attempted one).
If you need help with this, a good personal trainer can work this out for you or point you in the right direction.
Just ask.
4) Common resistance machine mistakes These are the big ones I see every day on the gym floor.
And don't worry, it's not just the beginners that make these mistakes.
People who have been coming to the gym for years do this as well.
a) Lat pull down: Putting too much weight on so you have to really lean back to pull it down.
To do the exercise correctly you need to sit up straight, pull the bar down in the direction of your chest (it doesn't have to touch all the way down) and then let it pull you all the way up, so your shoulders are pulling upwards.
Also, don't pull the bar down behind your neck.
There is no benefit to doing this exercise and you could end up hurting yourself.
b) Leg press: Letting your knees come over your toes.
Think of the leg press as a seated squat.
So you need to get in exactly the same position as if you were doing a regular squat.
Bring your knees up in line with your ankles and shoulders.
Hold onto the handles, don't put your hands on your knees as this is cheating.
Also, try experimenting with different leg positionings - narrow will work your quads more, whereas a wider stance with toes pointing out with work your glutes and hamstrings.
c) Seated row: Keep your elbows up high so you're really working into your upper back.
As you get tired the tendency is to drop your elbows.
d) Chest press: Make sure the seat is in the right position so the bars are at chest height.
Only bring your arms back so far that your elbows are in line with your chest.
Don't hyper extend as you lose the tension in the muscle.
5) Thinking you can go it alone Most people wouldn't cut their own hair, diagnose their own illness or fix their own boiler.
Yet when it comes to getting fit and healthy, we often think we can go it alone.
But why not speak to an expert, like a trainer or fitness instructor.
They have studied anatomy and physiology and know how to get the best out of your body.
Whether you just do a couple of sessions to get your technique right and get some ideas, or you employ a trainer full time, you'll get the best results and enjoy your workout more.
95% of people who go to gyms don't get the results they are looking for, and of the 5% that do, 95% have a personal trainer.
If your goals are important to you, it really is a great investment.
And there are options to suit everyone's budget.
So I hope that has helped all you beginners out there.
Exercise doesn't have to be scary, hard or boring.
Experiment and find what works for you.
Let's make this the year you stick to your new year's resolution and change your life for the better!
But sadly, by February, the majority of them will have dropped out, sometimes never to return (until, maybe, they decide to brave it again in the new year).
As I work in gyms, I see this happen time and time again and it's hard to watch.
I remember only too well how hard it was when I first started.
Despite working as a personal trainer now and dedicating my life to helping people fall in love with fitness, it didn't come easily to me either.
For as long as I can remember, I struggled with my weight and hated any form of exercise.
PE was my least favourite subject at school.
It wasn't until I got to my late 20s and started to discover there were so many different ways of getting in shape that I found my passion.
And I believe that you can too.
So here are my top tips to make sure you are not one of those who drops out, but instead makes exercise part of your lifestyle for the rest of your life.
These are the biggest mistakes beginners make and how to avoid them.
1) Too much, too soon If you have never exercised before, or you've been out of practice for a long time, it will be a real shock to the system.
You're activating muscles your body had forgotten you had! A lot of people wake up one day and say to themselves: 'Right, I'm going to take up running and get fit.
' They jump out of bed, put on their trainers, leave the house and five minutes later they are a hot, sweaty mess, out of breath and wanting to go home.
They feel dejected and decide this exercise lark isn't for them.
But had they eased themselves into it more slowly, they would have enjoyed the benefits and got fitter more quickly.
Don't run before you can walk! There are plenty of training programmes you can use when you are starting out.
For example, if you want to learn to run, try a Couch to 5k programme.
You can find them online and there are even apps for that.
Or join an exercise class.
Tell the instructor you are new to exercise and they should give you beginner options to get you used to the moves.
Also, make sure you book an induction at your gym.
They may seem intimidating but the fitness instructors and personal trainers at the gym are there to help you.
They are experts in the field and want to make sure you have the best and safest experience in the gym.
Ask them to give you a programme and review it regularly.
2) Sticking to cardio It's easy to jump on a crosstrainer or treadmill and never do anything else, but unfortunately, your body adapts very quickly to this type of exercise, meaning, after some initial results, you'll start to plateau very quickly.
You've got to keep your body guessing by mixing things up regularly.
And it keeps things more interesting for your mind as well.
Plodding along on an exercise bike for half an hour is incredibly tedious and I believe working out should be fun.
Otherwise, what's the point? So try out lots of different classes - there's something for everyone, whether you like dancing, boxing or lifting weights.
And remember, training with weights is the best workout you can do to lose fat and build lean muscle, boosting your metabolism in the process.
So consider booking a few sessions with a personal trainer, who will teach you all the right techniques to get the most out of your workout and avoid injury.
3) Doing the same routine over and over It's easy to get in a comfort zone.
When you started, coming in and doing 5 minutes on the bike, followed by 3 sets of 10 on each of the resistance machines, was probably enough to effect change.
But within 3-4 weeks, whichever system you are using to achieve your goals will become less effective by up to 80%.
That's why periodised training is so important.
Your body is made up of three different types of muscle fibres and each person has a different amount of each, so what works for one, won't work for another.
Only by mixing things up will you find out what your unique body is best suited to, be that strength, muscle building or endurance (eg.
some people are born to run marathons, whereas others would really struggle if they attempted one).
If you need help with this, a good personal trainer can work this out for you or point you in the right direction.
Just ask.
4) Common resistance machine mistakes These are the big ones I see every day on the gym floor.
And don't worry, it's not just the beginners that make these mistakes.
People who have been coming to the gym for years do this as well.
a) Lat pull down: Putting too much weight on so you have to really lean back to pull it down.
To do the exercise correctly you need to sit up straight, pull the bar down in the direction of your chest (it doesn't have to touch all the way down) and then let it pull you all the way up, so your shoulders are pulling upwards.
Also, don't pull the bar down behind your neck.
There is no benefit to doing this exercise and you could end up hurting yourself.
b) Leg press: Letting your knees come over your toes.
Think of the leg press as a seated squat.
So you need to get in exactly the same position as if you were doing a regular squat.
Bring your knees up in line with your ankles and shoulders.
Hold onto the handles, don't put your hands on your knees as this is cheating.
Also, try experimenting with different leg positionings - narrow will work your quads more, whereas a wider stance with toes pointing out with work your glutes and hamstrings.
c) Seated row: Keep your elbows up high so you're really working into your upper back.
As you get tired the tendency is to drop your elbows.
d) Chest press: Make sure the seat is in the right position so the bars are at chest height.
Only bring your arms back so far that your elbows are in line with your chest.
Don't hyper extend as you lose the tension in the muscle.
5) Thinking you can go it alone Most people wouldn't cut their own hair, diagnose their own illness or fix their own boiler.
Yet when it comes to getting fit and healthy, we often think we can go it alone.
But why not speak to an expert, like a trainer or fitness instructor.
They have studied anatomy and physiology and know how to get the best out of your body.
Whether you just do a couple of sessions to get your technique right and get some ideas, or you employ a trainer full time, you'll get the best results and enjoy your workout more.
95% of people who go to gyms don't get the results they are looking for, and of the 5% that do, 95% have a personal trainer.
If your goals are important to you, it really is a great investment.
And there are options to suit everyone's budget.
So I hope that has helped all you beginners out there.
Exercise doesn't have to be scary, hard or boring.
Experiment and find what works for you.
Let's make this the year you stick to your new year's resolution and change your life for the better!