A LOT of people who join a gym are full of good intentions to go three times a week, put all their effort in to lose those gained pounds and get fit again.

For a couple of weeks or maybe a month all is going well, then they start slipping, missing a few trips to the gym and before you know it they do not go again.

This is a classic scenario where their initial motivation fades and the latest programmes on the television become more inviting.

Try to set yourself goals if you start to flag, your energy levels are dropping or you feel there's no time and you're feeling bored. It could be things like taking part in a local fun run or learning a new hobby or sport.

Perhaps try different classes available at your gym, just because one class did not suit you does not mean others won't.

Get a friend or family member to exercise with you this will also help to keep up your enthusiasm.

Another way is to regularly change your exercise programme in the gym.

Programmes should be reviewed every five to six weeks as your body will get used to doing the same exercises and they need a change.

Another good way to motivate you is by choosing an outfit or item of clothing in your wardrobe that currently feels tight when you wear it. Every two weeks try that piece of clothing on again, as you tone up and lose weight it will become looser and looser and you will be amazed how good that feels.

The social aspect is just as important, as you go along to different classes and activities you will meet new friends, you can all have fun and work out together.

This does not have to be gym-based, it could be taking your dog for a long walk, or cycling with your children or grandchildren. You will meet other people doing the same thing.

The benefits to staying motivated are that you will be fitter, healthier, have less stress and more energy. This will help you to have a positive outlook on life.

By LES SLINN, fitness instructor and personal trainer at JJB Fitness, Thamesdown Drive, Swindon. Call 01793 704044.