Be Your Own Personal Trainer

(WeightWatchers.com) - Wouldn't it be great to have someone to motivate and push you to get the most out of your workouts, and to reach your goals?

A personal trainer does just that, but if you'd rather you can do the job yourself. Here are our best tips:

1. Experts say that it can take up to four months for exercise to become a habit. Make a commitment to keep to a routine for that long. Then, in four months (and maybe sooner) you'll have integrated exercise into your life. You'll probably even be enjoying it!

2. Saying you want to 'lose weight' isn't enough. Set goals that are specific, measurable, realistic, written out and have a time frame. Visualize yourself a dress size smaller as you work out to motivate yourself.

3. Give yourself a balanced workout. Exercise aerobically three times a week for at least 30-45 minutes at vigorous intensity. Your exertion level should feel somewhat hard. Strength train twice a week. Stretch after every workout and also take up yoga or another practice that encourages flexibility.

4. Make sure you work out all your muscle groups equally, just like a trainer would do.

5. Try something new, whether it's rock climbing, mountain biking, fencing or ballet dancing.

6. Join a club or a team. As well as being a great way to meet new people, it ensures you take your routine seriously, as people will be expecting you to show up and participate.

7. Likewise, arranging to go to a class or for a run with a friend is a great way to banish feelings of laziness — you won't want to let the other person down. It also means that you can keep up with your social life at the same time: a win-win situation.

8. Entering an event, whether it's a swimathon or a local run, and pushing yourself (especially for charity) publicly is a fantastic way to ensure you don't give up.

9. Drink plenty of water during and after exercise, especially if it is hot outside.

10. It's ok to push yourself, but you must stay aware of your body. Never train if you are injured or genuinely under the weather. Don't train the same muscle groups two days in a row, but give them 48 hours to recover.

Hearing your personal trainer say 'well done' is a fabulous feeling but if you haven't got one, you need to reward and compliment yourself. Treat yourself when you've done well — a relaxing bath,a massage, or a new CD of workout music, to keep you going next week!

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