Hello, my name is Chris and I have been training at the 24HR GYM for 2 years.

I first started the Sun Diet in my first year; I started the Sun Diet originally to put on weight. Within my first year I put on 2 stone - it was great. I looked good felt good in myself and my self confidence increased. It's going to sound weird but it's unbelievable how it changes your life.

After maintaining 13 stone for a while I thought I would try the diet to lose fat and maintain the muscle I had gained. So I set myself a goal to do it in three months because I was going on holiday and this is how I did it.

The first thing I did was dropped my calories from 3000 a day to 2000 and did cardio 4 days a week. After my normal workout, I did cardio for 40 minutes at a heart rate on an average of 154bpm. I maintained this for a month. After the first month I dropped down to 11 stone 10 pounds.

On the second month I stepped it up a gear and dropped my calories again from 2000 to 1700 and increased my cardio from 4 times a week to 6 times but maintained the time at 40 minutes. I maintained the time because between 20 and 40 minutes is your fat burning zone and after 40 minutes it starts to burn muscle, which I didn't want to do. I maintained this for the remaining 2 months.

After the 3 months were up I found I weighed just 10 stone 3 pounds and I still thought I wasn't where I wanted to be. It wasn't till I took my top off in front of friends and family I new I had done enough because of the response I had.

I must admit I did have some bad comments but I think it was because they didn't understand what I was doing. As they say you're your own worst critic. I'm not going to lie, I did find the diet hard but I had a lot of support from the 24HR GYM team every step of the way and I would like to take this opportunity to say thank you for all their support.

Chris