Banish exercise excuses for good

There's always something that comes in the way of your fitness goals, whether it's too little time, or even the weather! Celebrity personal trainer Nick Mays - who has put stars including comedian David Walliams and actor Hugh Dancy through their paces - has heard all the excuses in the book. Here he tackles the most common ones. Follow his advice to get out of your excuse rut, and start making small changes. The sooner you start, the sooner you'll notice the difference in your body - and attitude. I'm too tired to work out "When you exercise, your body releases endorphins which is the feel-good chemical. So you'll be much more positive and happier." I don't want to pay for a gym membership "You don't have to be a gym member to keep fit. Walking, running, and exercises like doing squats, lunges, press ups and dips can be done anywhere." Exercising makes me achy or feel unwell "Getting into a routine is key. The achy feeling is your body adjusting to the new exercise by getting stronger, fitter and more toned." I don't know where to start "Start by choosing an activity that you're more motivated to do and build it up slowly. Set yourself small achievable goals." I've just had a baby "There is no better time to kick-start the new you with an exercise routine." I find exercise boring "Choose something that you're motivated to do. It doesn't have to be gym-based. Think about training with a friend, so you can motivate each other." My job is too demanding "You don't need an hour to work out. You can have a great workout in 25 minutes. There is no excuse. You'll be more productive, feel and look better." I don't have anyone to workout with "Then join a club or try a class in the gym." I'm never going to be slim "Everyone can get in the best shape possible for their body type. Attitude is everything and your thoughts reflect your reality. So change your mind-set." Exercise doesn't work for me "Exercise alone is not the answer - nutrition, sleep patterns, and stress also play a huge part. Try and focus on these as well, and a change will happen." I'm not that vain "Being fit is not about being vain, it's about feeling great from within. As the old saying goes ‘healthy body, healthy mind'!" I'll start next month "The time to start is now. Make that commitment - the sooner you start, the quicker you will get the body you want." It's too hot to exercise "Great! The hotter it is the more calories you burn, so you will achieve your goals quicker! If it's too hot outside, take your workout indoors." Easy exercises to shape up Nick advices doing the following exercises three to four times a week, performing all repetitions of the exercises 2-3 times. 1. Forward lunge (legs and bum): Stand with your hands on your hips. Keeping your back straight take a big step forward with your left leg, bending both knees down as deep as you can comfortably go. Next, push back up to standing from your left heel. Repeat the movement 10-15 times then change legs. 2.1/2 Press-up (chest and arms): Get on to all fours. Keeping your back straight, move your knees away from your arms until you form a straight line from your shoulders to your knees. With your head in line and your back straight at all times, bend both elbows and bring your chest down to the floor. Straighten your elbows and come back up. Repeat 10-15 times, breathing in as you go down and out as you come up. 3. Abdominal crunch (stomach): Lie on your back with your knees bent. Place your hands in front of you, slowly curl forward and bring your head and shoulders towards your bent knees, really feeling your stomach doing the work. Slowly lower back to the floor and repeat 10-15 times. 4. Sumo squat (legs and bum): Stand with your feet hip width apart and your toes facing out. Keeping your back straight, bend both knees and lower yourself down as far as you can comfortably go. Really focus on keeping your heels down at all times. Push back up to standing and repeat 15 times. 5. Leg bridge (legs and bum): Lie on your back with both knees bent. Raise one leg off the floor and straighten. Push from the bent leg and raise your hips and bum off the floor. Lower yourself and repeat 10-15 times on each leg. 6. Side plank (love handles): Lie on your side with your elbow below your shoulder. With your knees bent, slowly raise your hips as high as you can off the floor and then back down. Repeat 10-15 times and then change sides. 7. Tricep dips (shoulders and bingo wings) : Sit on the edge of your bed or a stable chair with your hands at your side and your legs slightly bent. Using your arms for support take your bum away and down towards the floor, bending at both elbows. Come down to a comfortable range and then push yourself back up until your arms are straight. Repeat 10-15 times. 8. Dumbbell row (back): Rest a hand on your knee. With your back straight extend one arm to the floor while holding a water bottle, then bring it back up. Repeat 10-15 times. 9. Shoulder press (arms and shoulders): Standing with your knees soft, raise large water bottles (or dumbbells if you have them) onto your shoulders. Extend your arms until they are straight above your head then lower back down to your shoulders. Repeat 10-15 times. Nick's nutrition tips: * Eat three small meals a day and two snacks. "For snacks, try and eat nuts and seeds, a slice of turkey or chicken or peanut butter on an oat cake." * Eat protein at every meal. "White meat is generally healthier and lower in fat than red meat," says Nick. "If you eat carbs, try and stick to the slow releasing energy variety. For example sweet potato instead of white potatoes, brown rice instead of white rice, rye bread instead of white bread." * Watch your portion control. "Eat like a king at breakfast, a prince at lunch and a pauper in the evening!" * Check for intolerances. "Lots of people are lactose or gluten intolerant," says Nick. "Which means that foods containing dairy such as milk and cheese, or wheat products can cause bloating. Look for alternatives such as rice milk or rice flour."