One of Ausralia's great exercise and dieting success stories is champion swimmer Geoff Huegill.

Geoff says if you're serious about weight loss, you need to be consistent and aware of what you're eating, and what you're doing to your body.

Geoff warns not to start too quickly.

He got back into exercise slowly. For the first 6 months, he did 3 sessions a week - mostly spin classes to build his aerobic fitness back up.

Then, once his fitness increased, he introduced two weekly swim sessions into the mix.

He is now training like a professional athlete again. His exercise routine now consists of swimming 8 times a week, plus 6 dry land (running, lifting weights, core work).

Geoff's regime: Could you keep up the pace?

• Monday: 2x 4.5km swims

• Tuesday: 5km run, 30-45min core work in gym, 2x swim (2-3km & 4.5km).
• Wednesday: Spin class, swim 4.5km.
• Thursday:  5km run, swim 4.5km, spin class.
• Friday: Core work (he's working with a diving coach doing pilates, situps, etc), technique work in pool 3.5km.  Afternoon off.
• Saturday: Swim 4.5km and weights.
• Sunday: Off

Geoff's failsafe tips for losing weight are:

•  Write a food diary - it helps you see exactly what you're eating, and then helps you plan a healthy diet out.
•  Have 1 naughty night a week - allow yourself to eat and drink whatever you want, but only for one night.
•  Aim to exercise for 1 hour a day - it doesn't matter what exercise you do, just do something! Mix things up so you don't get bored.
•  Exercise with other people - it's more fun and keeps you motivated.
•  Have a goal to work towards - otherwise you're just slaving away, and the whole thing can seem pointless!