Personal Trainer Steven Holmes at Precor Fitness, London Hilton Park Lane takes us through the first steps of turning busy Executive Richard Curson into a lean, mean fat burning machine.

It’s so important to never say no, or it can’t be done.

Go on, just give it a go, get some professional advice to help create that lifestyle change and take time to enjoy it.

So with Richard it’s a real bonus to find someone already with his energy and self belief to take this first, and probably hardest, step towards a new life.

A note of caution to anyone with any underlying health problems that it is advised to seek advice from their GP before starting an exercise routine – pop in and see Dr Frater at The Frater Clinic in Harley Street one lunch time!

After the medical bit and the paper work, “it’s down to business at last for some gym time!” A basic fitness test was completed using the good old tape measure for waist, chest and hip size etc, as well as getting an indication of muscle strength and endurance with various simple exercises.

The results showed as expected for someone who hasn’t been to the gym for some time. But Richard delivers yet again in a way that is more important than people think.

His control and technique for the exercises seems to be natural and not the usual awkwardness for most first timers – this actually suggests good muscle recruitment and coordination and definitely glimpses of good potential, quick results and progress.

“I always believe that the first workout shouldn’t be too tough” - it doesn’t do the body any favours, we don’t know how it is going to react and it puts some people off all together if it’s a little over the top!

Everyone will react in different ways and speed depending on age, previous exercise history and natural ability.

For that reason it is always best to get some personal advice from a fitness professional and take a few gym sessions to get to grips with all the movements, balance, coordination and resistance.

With Richard we were starting to form a personal program within the week however.

“As always it is best to start with basic movements” - let the body adapt and progress over a period of 6-8 weeks then change and add to the routine.

This helps avoid hitting a plateau of weight loss or getting bored with the same old routine.

For Richard at this stage it is all about learning and practicing the basics with the proper technique.

Good posture (thinking tall and straight – really trying to stretch that spine), regular breathing (no holding the breath – keep it full and controlled) and good technique (be in control of the movement – don’t let it control you!).