Kate's trainer

Couch potatoes

"Remember, it only takes a maximum of three hours of working out a week to change your body. The rest of the time it's just about eating right, and getting enough sleep, which make you healthy in the sense of having the highest resistance to illness and injury and the highest amount of energy."

Weekenders

"Change your eating habits to support your fitness goals. Eat little and often to keep your metabolic rate higher. If you go to the gym in the evening, have a snack like a protein shake in the mid-afternoon and you'll have sustained energy. Make sure each meal has a protein and carbohydrate component - you'll be less likely to lay down fat."

Fanatics

"Support your work-out with good nutrition and supplements. Free radicals are produced during exercise, so take an antioxidant, such as vitamin C, to counteract these and help your body rejuvenate. Take amino acids, which are needed to maintain muscle mass and prevent injury. Try protein powders from Holland & Barrett."