When it comes to fighting the flab, Gaynor Rose is a real success story.

She recently managed to lose more than five stones to reach a target weight of 10st 3lb after attending a slimming club in Portslade.

Months of healthy and careful eating mean she is now a size 12 or 14 instead of a size 18 or 20.

Gaynor, from Shoreham, was motivated after seeing herself on a home video.

When her brother, who was also watching, compared her to a Shetland pony, she knew it was time to take some action.

For others, it may take more than a change of diet to help them get fit it takes a change in lifestyle and a regular fitness regime.

However, taking regular exercise can also be time consuming.

People who work long hours can find it difficult to motivate themselves to get out of bed an hour earlier in the morning to go for a run or go to the gym after a long day at work.

A recently launched scheme by the Territorial Army has already generated a lot of interest from people keen to get healthy but who don't have a lot of free time.

The Time To Get Fitta campaign is a 12-week fitness programme, specially developed by the TA for busy people.

Corporal Danny James is a physical trainer serving with the (B) (Royal Sussex) Company, 3rd Battalion, Princess of Wales' Royal Regiment, based at Brighton and Worthing.

He said: "The majority of TA members work full time and all of us lead busy lives.

On top of this, we need to achieve and maintain a certain level of fitness to be in the TA.

"Our aim is to help people achieve their fitness goals and, because we know what it is like to work and train, we know the best way to balance the many demands on their time.

"The programme provides a comprehensive, structured approach to getting fit.

"It covers flexibility and strength, as well as aerobic and muscle endurance.

"By the end of the programme, the participants will have achieved a fitness level which would enable them to pass the TA's annual fitness test."

Each session lasts, on average, 40 minutes, making it easier to squeeze into the working day.

The longest session, 90 minutes, is towards the end of the programme and scheduled for a Sunday.

The programme also includes an initial self assessment, so people start at the level most suited to them.

In addition to the 12-week programme, the campaign includes hints and tips from the TA's own physical trainers, like Corporal James, who, in civilian life, runs Club New York in Dyke Road, Brighton, and teaches salsa, fitness and aerobics.

Part of the programme teaches people how to manage stress and learn to "chill out".

As well as the psychological effects, which can make people anxious, depressed or exhausted, stress can also cause physical problems by suppressing the immune system, slowing the metabolism and taking vital nutrients.

It can also cause rapid ageing, lead to increased weight and even increase the risk of high blood pressure, digestive problems, heart disease and cancer.

The Get Fitta programme offers some tips on how to ease stress levels such as learning to make full use of the lungs.

Many people use only one third of their lung capacity when breathing. However, both aerobic exercise, like swimming or jogging and breathing exercises, can teach people to maximise their lung capacity, helping them feel energised and free of tension.

The programme also stresses that good health demands good sleep.

Sleep loss can make a person moody and irritable and provoke health problems relating to their hormonal, immune, intestinal and cardiovascular systems.

Programme organisers say sleep patterns should improve as fitness increases and regular exercise and a good diet should help.

More details about the Get Fitta campaign are available by registering at www.getfitta.co.uk or calling 0845 602 5000.