Jemma Kidd's trainer

Couch Potatoes

"Just dive in and get going and combine it with nutrition - stop eating carbohydrates after lunchtime, or anything after 6pm. Carbohydrates turn very readily to fat if you're inactive. Eat light and keep it protein-based, and you'll reap huge aesthetic and health benefits, and soon feel thinner and fitter. You just can't do exercise without the right diet - you'll feel much better."

Weekenders

"Intermittent exercisers tend to stay in the cardio theatre with their headphones on, avoiding weights because they don't want to bulk up. It's a big mistake - lifting weights makes muscle denser and more toned, rather than bigger. And they help you burn more calories even when you're at rest, because muscles require about six times as much energy as fat. Get a trainer to show you a weights programme based on high repetitions and low weights - and then make sure that you do it a couple of times a week."

Fanatics

"Give your fitness a point by entering a competition. Enter yourself for a half-marathon, the Three Peaks Challenge or something like a triathlon - you don't have to be superfit to do them. Aim for something that isn't too distant and it will show you what you are capable of and give you a goal."