0:00:02 > 0:00:05RADIO COMMENTATOR: '..St Johnstone take on Celtic.'
0:00:05 > 0:00:08'A very pleasant day too in the fair city of Perth...'
0:00:08 > 0:00:13Let's face it, as we get older, our stomach gets bigger.
0:00:13 > 0:00:16Does your stomach get in the way when you put your socks on?
0:00:16 > 0:00:19Well, here's something to help.
0:00:19 > 0:00:23This is a new me. I'll be training all the time now.
0:00:23 > 0:00:25This is where you start to see results.
0:00:25 > 0:00:30This is a revolutionary solution to help us all live a better life.
0:00:30 > 0:00:32We actually held the weight we lost in our hands.
0:00:32 > 0:00:35You've got a minute and a half. That's the good news.
0:00:35 > 0:00:37I've two daughters and they're chuffed.
0:00:37 > 0:00:40What did he say the good news was?
0:00:40 > 0:00:44How does it work and what did it mean to these guys
0:00:44 > 0:00:47to turn their lives around in just 12 weeks?
0:00:52 > 0:00:55The fact of the matter is this,
0:00:55 > 0:01:00if we've put on three pounds a year since we were 25,
0:01:00 > 0:01:04by the time we hit 45, we're over four stone heavier.
0:01:06 > 0:01:11Roughly two in every three of us are now overweight,
0:01:11 > 0:01:14with just under one in four considered in the danger zone,
0:01:14 > 0:01:16known as clinically obese.
0:01:16 > 0:01:20You are currently in the obese category.
0:01:20 > 0:01:23Basically you are considered clinically obese.
0:01:23 > 0:01:27After smoking, obesity is the most important preventable cause
0:01:27 > 0:01:31of cancer so it really has a huge health implication.
0:01:31 > 0:01:34There'll be a lot of men who watch this,
0:01:34 > 0:01:37who would describe themselves as being fat
0:01:37 > 0:01:41but when we start to talk about things like chronic obesity,
0:01:41 > 0:01:44men get a wee bit scared.
0:01:44 > 0:01:47They don't want that word associated with themselves.
0:01:47 > 0:01:50They would like to do something about it but really,
0:01:50 > 0:01:52can they be bothered?
0:01:52 > 0:01:54He's right but where to start?
0:01:54 > 0:01:56On the Saintees!
0:01:58 > 0:02:01Football is something that does get us off the sofa,
0:02:01 > 0:02:06so why not base lessons on healthy living in an SPL club?
0:02:06 > 0:02:10This simple yet original piece of thinking is exactly what
0:02:10 > 0:02:13Football Fans In Training tried last year.
0:02:13 > 0:02:15Run by the SPL Trust,
0:02:15 > 0:02:18it was so successful that this season the pilot
0:02:18 > 0:02:22was rolled out to every club.
0:02:22 > 0:02:24And rest there. Well done.
0:02:26 > 0:02:30To qualify, fans had to be between 35 and 65-years-old,
0:02:30 > 0:02:35with waist-circumferences over 100 centimetres
0:02:35 > 0:02:37and trousers bigger than 38 inches.
0:02:37 > 0:02:41They had to be male because, in Scotland,
0:02:41 > 0:02:45this is the group currently causing most concern.
0:02:48 > 0:02:51The amount of people now taking part means the pilot expanded
0:02:51 > 0:02:54into not only a true scientific study
0:02:54 > 0:02:59but also the first of its kind in the world.
0:02:59 > 0:03:03"I understand any information I provide will be treated in the strictest of confidence."
0:03:03 > 0:03:07All the data we're collecting from the men, their height, their weight,
0:03:07 > 0:03:10their BMI, their blood pressure, their eating habits
0:03:10 > 0:03:13their physical activity and general wellbeing.
0:03:13 > 0:03:17We think the programme should improve all these things.
0:03:17 > 0:03:19What we're doing over the course of the next 12 months
0:03:19 > 0:03:22is finding out whether we're right or not.
0:03:24 > 0:03:25Newly promoted to the SPL,
0:03:25 > 0:03:29this was the first time Dunfermline had run a course.
0:03:29 > 0:03:33You will never achieve your target if your attitude's not right.
0:03:33 > 0:03:38When I get up in the morning, I'm a wee bit... My eyes are still shut.
0:03:38 > 0:03:41Before I wake up, I go...
0:03:43 > 0:03:44And I don't touch wood.
0:03:44 > 0:03:47LAUGHTER
0:03:50 > 0:03:52You know what I mean? Then I say, "Wahey!"
0:03:54 > 0:03:57Right, let's go. Cos I'm not in that coffin yet!
0:03:57 > 0:04:00There's things to do!
0:04:00 > 0:04:02When you see that big steak,
0:04:02 > 0:04:06you see that big chip butty,
0:04:06 > 0:04:09- if you've not got the courage to say,- BLEEP...
0:04:09 > 0:04:11LAUGHTER
0:04:11 > 0:04:12Hey, sorry!
0:04:17 > 0:04:20The BBC. That's the end.
0:04:20 > 0:04:23Jim Leishman, Children's parties!
0:04:23 > 0:04:25Courage, lads.
0:04:25 > 0:04:28APPLAUSE
0:04:33 > 0:04:37Opening night at St Johnstone was all about pedometers.
0:04:38 > 0:04:42Baseline step count - the number of steps you take on a regular week.
0:04:42 > 0:04:45OK, so, the way we measure that is,
0:04:45 > 0:04:48once we've got the pedometers working, as you need
0:04:48 > 0:04:51to take a note daily of how many steps you've taken.
0:04:53 > 0:04:57The way it works is, when you put your foot down, the jolt comes up
0:04:57 > 0:05:01through your knee so it needs to be up above your knee, on the side.
0:05:01 > 0:05:03It jolts down and it will give a little vibration
0:05:03 > 0:05:07and that will give you your step. So every step you take, it'll come up.
0:05:07 > 0:05:09Let's go!
0:05:09 > 0:05:13As an 18-year-old, I was part of the team for the Harriers
0:05:13 > 0:05:17that won the Scottish cross-country under-20 championship.
0:05:19 > 0:05:21I just want to feel better in myself.
0:05:21 > 0:05:24I know what I used to feel like when I was running.
0:05:24 > 0:05:28I want to get back to being able to do things like that.
0:05:28 > 0:05:30The first three or four weeks
0:05:30 > 0:05:35is really about you guys getting familiar with your pedometer
0:05:35 > 0:05:40and getting used to the steps you need to do to meet the goals we've set you.
0:05:40 > 0:05:42Guys, what we've got here,
0:05:42 > 0:05:46if you have a look. These are your typical food groups.
0:05:46 > 0:05:48Is this one portion of meat then?
0:05:48 > 0:05:50Yes. This fatty bit will probably be bigger
0:05:50 > 0:05:54and you'll start to get this bit even higher.
0:05:54 > 0:05:58Very difficult to do this on your own, very difficult.
0:05:58 > 0:06:02Being in amongst a group of people, I've got an extra support there.
0:06:02 > 0:06:04It's harder to give up now.
0:06:07 > 0:06:10Obviously, I am really overweight and I don't feel good about myself.
0:06:10 > 0:06:13I want to do something positive with that and change that.
0:06:13 > 0:06:16I'm actively seeking work as well, so the fitter I am,
0:06:16 > 0:06:19the better I feel, the more confident I am.
0:06:19 > 0:06:22It's not just about losing weight.
0:06:22 > 0:06:25I'll see you next week. Well done, guys. Good stuff.
0:06:30 > 0:06:32So, if you look at page three...
0:06:35 > 0:06:37Anybody else do a lot more walking
0:06:37 > 0:06:40in that week than they did previously?
0:06:40 > 0:06:44Celtic were part of last season's pilot. Demand for their course
0:06:44 > 0:06:48meant they had to run classes on both Monday and Friday nights.
0:06:50 > 0:06:54How many people restrict themselves to that, if they're having chips?
0:06:54 > 0:06:56Joe?
0:06:56 > 0:07:00Who decided what a portion was? How do you come to that?
0:07:00 > 0:07:03It's the amount of calories that are in it.
0:07:03 > 0:07:07Stephen's going to go for a wee walk around while I clear up here.
0:07:17 > 0:07:20To be honest, the likelihood of me joining the gym is slim
0:07:20 > 0:07:24but as soon as I saw this, the fact that Celtic were involved made it
0:07:24 > 0:07:26instantly more attractive.
0:07:32 > 0:07:35The wife and I had a child last year and essentially I just want
0:07:35 > 0:07:39to get myself more fit, so I'm around for her growing up
0:07:39 > 0:07:42and so I can be more active with her when she starts to walk and stuff.
0:07:42 > 0:07:45So I'm not out of breath or whatever.
0:07:45 > 0:07:49I just want to basically do it for her.
0:07:49 > 0:07:53- 8,401. - 8,401? Brilliant.
0:07:54 > 0:07:56The food diaries, they are useful...
0:08:00 > 0:08:05Not everyone is a supporter of the club where they train.
0:08:08 > 0:08:10I'm a Ranger's supporter.
0:08:10 > 0:08:13But Dunfermline would be my closest ground.
0:08:13 > 0:08:17That's where we travel to every Wednesday.
0:08:18 > 0:08:21I've been getting in my car in between hires
0:08:21 > 0:08:26and walking around my car and speaking to everybody and just...
0:08:26 > 0:08:29trying to walk, exercise more.
0:08:29 > 0:08:32- The pedometer helps.- I think it does, aye.
0:08:32 > 0:08:35I came home at 11 o'clock one night
0:08:35 > 0:08:38and hadn't done enough steps. I had to go out for a 40-minute walk
0:08:38 > 0:08:42at 11 o'clock at night just to get my steps up! So, I'm addicted, yes.
0:08:42 > 0:08:45The start of the season at Rangers
0:08:45 > 0:08:48and a guy with a clip board stopped me.
0:08:48 > 0:08:50I must've looked quite heavy.
0:08:50 > 0:08:52Alcohol is measured in units.
0:08:52 > 0:08:55I was a wee bit shocked actually.
0:08:55 > 0:08:58A lot of them were a lot bigger than me
0:08:58 > 0:09:02I know I'm quite heavy but I didn't realise I was so obese,
0:09:02 > 0:09:06as they... That's what we're classed as.
0:09:06 > 0:09:08That.
0:09:08 > 0:09:10LAUGHTER
0:09:33 > 0:09:37Hi, Emma. How are you getting on?
0:09:37 > 0:09:40'That five kilos maybe doesn't sound a lot
0:09:40 > 0:09:44'but I do notice my shirts, my jeans are a wee bit slacker.
0:09:44 > 0:09:48'I've got more energy, by walking, exercising.
0:09:48 > 0:09:51'Your pedometer becomes one of your...'
0:09:51 > 0:09:54I'm constantly checking it to see if I've got enough steps.
0:09:54 > 0:09:56If I haven't, I go for a walk at night.
0:09:56 > 0:09:59It's not just a two-week course.
0:09:59 > 0:10:03They've emphasised you have to change your whole lifestyle.
0:10:03 > 0:10:06And if it makes you a wee bit fitter
0:10:06 > 0:10:09and it reduces the risk of heart... or a stroke
0:10:09 > 0:10:13or diabetes, I think I'll have to keep doing it.
0:10:13 > 0:10:16Do you do this all day?
0:10:16 > 0:10:20As much as I can. To get it higher, I go for a walk about.
0:10:24 > 0:10:28I'm 51 now.
0:10:28 > 0:10:32You don't want to get any heavier and run the risk
0:10:32 > 0:10:34of heart attacks or diabetes.
0:10:34 > 0:10:38So it's a health thing. As I say, I've got two daughters
0:10:38 > 0:10:41and they're really chuffed I'm participating
0:10:41 > 0:10:43and trying to lose a wee bit.
0:10:43 > 0:10:45They've given me plenty of support as well.
0:10:59 > 0:11:03I was quite happy, losing half a stone or something
0:11:03 > 0:11:06but I want to get over a stone and lose maybe
0:11:06 > 0:11:08a stone and a half, if I can.
0:11:08 > 0:11:10It's only six weeks to go so I'll have to walk
0:11:10 > 0:11:12around my car more often.
0:11:19 > 0:11:22The course is not just about exercise.
0:11:22 > 0:11:24Around half the time is spent in the classroom,
0:11:24 > 0:11:29discussing a range of topics, like what you eat and when you eat,
0:11:29 > 0:11:32so-called comfort eating.
0:11:32 > 0:11:34The best thing is to have the wok really hot.
0:11:34 > 0:11:38It's a thing a lot of people do. It's good to talk with the guys.
0:11:38 > 0:11:40Everyone's in the same boat.
0:11:40 > 0:11:44Chop the turkey breast up,
0:11:44 > 0:11:46just very thinly.
0:11:46 > 0:11:49It is what you're doing. You're sitting in, watching the football.
0:11:49 > 0:11:52You think, "I think I'm going to have a packet of crisps."
0:11:52 > 0:11:55Or on a Sunday think, "I'm back to work tomorrow,
0:11:55 > 0:11:57"I can't be bothered cooking."
0:11:57 > 0:12:00I'm aware that that happens and it does go on.
0:12:02 > 0:12:04There's plenty here, so...
0:12:04 > 0:12:07It does make you think, the next time I'm in that position,
0:12:07 > 0:12:10which would normally be tomorrow, at my mum and dad's,
0:12:10 > 0:12:12instead of me going and getting a packet of crisps,
0:12:12 > 0:12:16it might be in my head not to do it.
0:12:16 > 0:12:18It is hard to think about it but...
0:12:32 > 0:12:33OK, guys, well done!
0:12:33 > 0:12:38Get your heart-rate, get your pulse. What sort of figures do we get?
0:12:38 > 0:12:4015.
0:12:40 > 0:12:43What we're doing over the next couple of weeks is we want to relate
0:12:43 > 0:12:46how you feel with what your heart-rate is roughly.
0:12:46 > 0:12:48Right, off you go again.
0:12:55 > 0:12:58It's just a way of doing that...
0:12:58 > 0:13:00I don't know what they call that game,
0:13:00 > 0:13:02and I must have gone to the side
0:13:02 > 0:13:05and must've pulled a muscle or whatever.
0:13:05 > 0:13:08Quite embarrassing for that to happen during the warm up.
0:13:12 > 0:13:17I'm not used to having sporting injuries. Hopefully, next week.
0:13:17 > 0:13:19Alan had to sit out a couple of weeks
0:13:19 > 0:13:21but returned to complete the course.
0:13:21 > 0:13:24In fact, around three quarters of those who start the course
0:13:24 > 0:13:27make it to the end.
0:13:27 > 0:13:31At the half-way point, I'm actually on target to hit the goal
0:13:31 > 0:13:34for the whole period. I've lost 5% of my weight
0:13:34 > 0:13:39which I'm delighted and amazed at, in all honesty.
0:13:39 > 0:13:43I'm still on target to lose 10% by the end of the ten-week period.
0:13:43 > 0:13:46That's what I've lost?
0:13:46 > 0:13:51One of the things we did tonight was hold the weight we lost in our hands
0:13:51 > 0:13:54and that was quite an eye-opener.
0:13:54 > 0:13:57To think you were physically carrying that weight all day,
0:13:57 > 0:13:59'when you're walking about, at work.'
0:13:59 > 0:14:02It goes in no time at all.
0:14:02 > 0:14:05One of the things we discussed tonight was keeping in touch.
0:14:05 > 0:14:08And I think we'll do that after the course has finished.
0:14:08 > 0:14:12So whether it's starting up a walking club or getting together
0:14:12 > 0:14:13for a five-a-side,
0:14:13 > 0:14:17I think we'll put some mechanism in place to keep it going.
0:14:31 > 0:14:36I come home for round about six, have something to eat,
0:14:36 > 0:14:41sit for ten, 15 minutes and just get back out, walk down here,
0:14:41 > 0:14:45spend an hour here and walk back up.
0:14:46 > 0:14:50- Do you do that every night? - Most nights.
0:14:50 > 0:14:54I'm probably at a point where if I don't do something about it,
0:14:54 > 0:14:57in all honesty, I probably never will.
0:14:57 > 0:15:00I could probably just quite happy roll along as I was before.
0:15:00 > 0:15:02But I'm happy that I've done this.
0:15:06 > 0:15:10It's strange because as you do lose a bit of weight,
0:15:10 > 0:15:12I think you actually get to a point
0:15:12 > 0:15:16where you feel as if you've got more energy rather than less.
0:15:16 > 0:15:20It's just a habit, like anything else.
0:15:20 > 0:15:21That's almost me.
0:15:30 > 0:15:31That's me.
0:15:37 > 0:15:40I don't fancy it. It's too cold for that. In the water?
0:15:40 > 0:15:43Probably at the start of the programme,
0:15:43 > 0:15:47I couldn't have walked and talked at the same time.
0:15:47 > 0:15:50I would've probably been out of breath. But now I feel fit,
0:15:50 > 0:15:52I could walk for miles.
0:15:53 > 0:15:56I'm feeling a lot better about myself.
0:15:57 > 0:16:02The thing that really amazed me was when they gave us a pedometer
0:16:02 > 0:16:06and I was only doing 2,000 steps a day.
0:16:06 > 0:16:09And I didn't realise how little that was until they told us
0:16:09 > 0:16:12at the class that anything under 5,000 is really...
0:16:12 > 0:16:16You're not doing anything. I live by my pedometer now.
0:16:16 > 0:16:20It's on all the time. I'm always going, "Right, I need more steps.
0:16:20 > 0:16:22"I need more steps."
0:16:28 > 0:16:32I am 20-stone-seven at the moment.
0:16:32 > 0:16:35I was actually 14 and a half stone at one point.
0:16:35 > 0:16:37People thought I was ill.
0:16:37 > 0:16:41That was about 15 years ago, something like that.
0:16:41 > 0:16:44A lot of it was comfort eating as well.
0:16:44 > 0:16:46When you're stressed at work, you come in
0:16:46 > 0:16:50and just grab the first thing you see, pizza or crisps or whatever.
0:16:50 > 0:16:55Now I've got it all set out, what I'm going to eat for the week.
0:16:55 > 0:17:00I try and think about it in advance now and make time for the gym.
0:17:00 > 0:17:02I'm taking control of my life.
0:17:02 > 0:17:06This is a new me. I'll be training all the time now.
0:17:06 > 0:17:10I don't eat bags and bags of crisps any more now.
0:17:10 > 0:17:13That's me from now on.
0:17:14 > 0:17:17I look forward so much to my Monday nights
0:17:17 > 0:17:20and going along, even if it's only two hours.
0:17:20 > 0:17:22You wish it was a lot longer or more often.
0:17:22 > 0:17:25And going to Parkhead every week. I love that.
0:17:25 > 0:17:28Coming out the tunnel every week.
0:17:28 > 0:17:30The hairs on the back of my neck are standing up.
0:17:30 > 0:17:32More hair than on your head anyway!
0:17:32 > 0:17:33See what I mean?
0:17:35 > 0:17:38See when you slag off these players,
0:17:38 > 0:17:41think about how good you are yourself.
0:17:41 > 0:17:44I'm loving this. I'm loving the football.
0:17:44 > 0:17:47I used to play Saturday, Sunday, midweek, five-a-sides,
0:17:47 > 0:17:49the whole lot and I love it.
0:17:49 > 0:17:52I absolutely love it and I love it with the boys here as well.
0:17:52 > 0:17:55Everyone is like-minded, you know, so you don't feel out of place.
0:17:55 > 0:17:56Fantastic.
0:18:02 > 0:18:05I started working from home about 10 years ago
0:18:05 > 0:18:09so I was sitting at home, go through the fridge,
0:18:09 > 0:18:12grabbed a bag of crisps, grab a bit of chocolate and you'd do that
0:18:12 > 0:18:14a couple of times a day. Easily.
0:18:14 > 0:18:19Just over 10 years, it's just built up. Every year another half stone.
0:18:19 > 0:18:23Now I want to reverse it and be going the other way.
0:18:23 > 0:18:27Every day now, you've got a 20-minute walk to go
0:18:27 > 0:18:30and get your paper at lunchtime and then another longer
0:18:30 > 0:18:33walk in the evening just to try and get your steps up.
0:18:33 > 0:18:36That evening one gets longer all the time,
0:18:36 > 0:18:38because every week I want to go a bit further.
0:18:38 > 0:18:42In five weeks, Tom has notched up
0:18:42 > 0:18:44over 400,000 steps on his pedometer.
0:18:44 > 0:18:48But he has sights on a bigger milestone.
0:18:48 > 0:18:51There was a mention on the very first day
0:18:51 > 0:18:54that somebody managed a million steps.
0:18:54 > 0:18:58It's probably a 50-50 chance that I will manage that.
0:18:58 > 0:19:02Three months ago, I hardly walked at all
0:19:02 > 0:19:05and now every day,
0:19:05 > 0:19:09I do a couple of hours walking at some point or another.
0:19:09 > 0:19:14It's a real couch potato into doing loads of exercise now.
0:19:18 > 0:19:22You've got 30 seconds left to go! How you feeling? Talk to me!
0:19:22 > 0:19:25Talk to me! Knackered?
0:19:25 > 0:19:26LAUGHS
0:19:26 > 0:19:29Doing well, boys. Go on, keep going. Let's go!
0:19:29 > 0:19:35- Are you enjoying yourself? - Suck it in. Suck it in. Good.
0:19:35 > 0:19:37Didn't say it was going to be easy.
0:19:37 > 0:19:39This is where it starts to hurt, yet?
0:19:39 > 0:19:43Motivation goes downhill, but this is where it counts,
0:19:43 > 0:19:45this is where you start to see results.
0:19:45 > 0:19:49Got to fight through it. We keep going. Lift your stomach the ground.
0:19:49 > 0:19:52Perfect. There. There. Good. Good. You got another minute and a half.
0:19:52 > 0:19:57- That's the good news. OK. - What did he say the good news was?!
0:19:57 > 0:20:01You've all done planks, all looking pretty good, yeah?
0:20:01 > 0:20:03What I should be able to do... Nice and firm.
0:20:03 > 0:20:06When I sit on you, you should be holding it nice and tight.
0:20:06 > 0:20:09- Perfect. Well done, big man. - LAUGHTER
0:20:09 > 0:20:13Good. Well done, squats. Keep those hands out. You'll be walking
0:20:13 > 0:20:15like John Wayne tomorrow. Doing fine though.
0:20:17 > 0:20:20Oh, pain, pain, pain!
0:20:20 > 0:20:24Don't come in for a close-up!
0:20:24 > 0:20:27Last 10!
0:20:27 > 0:20:29Nine, eight, seven,
0:20:29 > 0:20:31six, five,
0:20:31 > 0:20:34four, three, two, one!
0:20:34 > 0:20:37Stop there!
0:20:38 > 0:20:41Tremendous. Really chuffed.
0:20:41 > 0:20:43You can see the look of people thinking,
0:20:43 > 0:20:46I've just done that, I've just done 45 minutes of a spin cycle class.
0:20:46 > 0:20:49I've just done a boot camp for an hour. You know what I mean?
0:20:49 > 0:20:53Whereas, I couldn't walk the length of myself six weeks ago.
0:20:53 > 0:20:56Aye, you'll be pretty sore. I'm not going to lie.
0:20:56 > 0:20:58A hot bath is always good.
0:21:02 > 0:21:04We just went down to the concourse.
0:21:04 > 0:21:07We had to basically run around the length of the park.
0:21:07 > 0:21:10Then he asked us to do it another two times.
0:21:10 > 0:21:14Didn't quite make it running all the way the second
0:21:14 > 0:21:18and the third time but I was definitely feeling the pace.
0:21:18 > 0:21:21- I hadn't realised how unfit I am. - We're all different levels
0:21:21 > 0:21:23and it's gonnae happen. But it will happen.
0:21:23 > 0:21:26'After that, we did some work with a medicine ball'
0:21:26 > 0:21:30'which involved doing a couple of steps and a lunge
0:21:30 > 0:21:32'and then backwards and forwards.'
0:21:32 > 0:21:35You will feel this easing off as we go.
0:21:35 > 0:21:39It's a really important part of anybody's training.
0:21:39 > 0:21:41I woke up on Tuesday and I could hardly move.
0:21:41 > 0:21:44Basically, I just had pain in my legs and stuff like that.
0:21:44 > 0:21:47I suppose that's because I'm not used to doing any exercise
0:21:47 > 0:21:52never mind the more intense stuff that we've been doing.
0:21:52 > 0:21:55I just had this kind of impression that the gym is full of all
0:21:55 > 0:21:58these Skinny Minnies and Muscle Eddies
0:21:58 > 0:22:01I don't really know how I would fit into that scene
0:22:01 > 0:22:03because it's just not me.
0:22:07 > 0:22:11I've never really thought, "I'm going to go on a diet."
0:22:11 > 0:22:14To me, going on a diet was something
0:22:14 > 0:22:17that my wife and her friends or my mum talked about.
0:22:17 > 0:22:20They were always on diets. I never really consciously thought,
0:22:20 > 0:22:23"Oh, I'm going on a diet."
0:22:23 > 0:22:25But it's not a diet as such,
0:22:25 > 0:22:28it's just more of a change of what I'm doing, basically.
0:22:41 > 0:22:45Nice bracing walk on a Sunday morning, just the job.
0:22:45 > 0:22:46I used to weigh this much!
0:22:48 > 0:22:52I've struggled a few weeks with the exercises and training and that.
0:22:52 > 0:22:54I'm trying to keep going because I know if I stop,
0:22:54 > 0:22:56I'll get back into the old habits.
0:22:56 > 0:22:59I've eaten fresh veg just about every teatime now.
0:22:59 > 0:23:01I'm eating a lot more fish.
0:23:01 > 0:23:04I'm drinking a lot more water, I don't have fizzy juice.
0:23:04 > 0:23:08It's things that were second nature to me before I came along to this.
0:23:08 > 0:23:11You wouldn't go up to somebody and say, "You're obese", would you?
0:23:11 > 0:23:14You might go up and say, "Oh, you're a bit fat",
0:23:14 > 0:23:18but it's harder to take the word "obese" than saying you're fat.
0:23:18 > 0:23:21It's only a wee word but it does have big ramifications.
0:23:22 > 0:23:26Somebody says you've got to go to Slimming World for six, ten
0:23:26 > 0:23:28or twelve weeks or something like that,
0:23:28 > 0:23:32I dare say I wouldn't be as comfortable as I am now in it.
0:23:32 > 0:23:35I don't think I could do that, but because it was through
0:23:35 > 0:23:38a football club and it was with other football-minded fans,
0:23:38 > 0:23:40I think that's what's made it a lot easier.
0:23:40 > 0:23:46I've lost just under 11 kilos in eight weeks.
0:23:47 > 0:23:50I've got two young daughters and if I keep doing it,
0:23:50 > 0:23:54I'm going to enjoy it more with them.
0:23:54 > 0:23:57Being slightly overweight and not as healthy as I have been,
0:23:57 > 0:23:59they suffered as well.
0:24:10 > 0:24:14Finally going to crack a million steps.
0:24:18 > 0:24:21I think you have to do it to understand what went into it.
0:24:21 > 0:24:27It's 11 weeks of constant fitting time in,
0:24:27 > 0:24:30in-between a job or doing other stuff with the family
0:24:30 > 0:24:34to get two or three hours of walking done a day.
0:24:34 > 0:24:38After twelve weeks of adding up his daily step count,
0:24:38 > 0:24:41Tom's millionth was in sight - what could go wrong?
0:24:43 > 0:24:44Shit.
0:24:44 > 0:24:46What's happened?
0:24:46 > 0:24:48300 past it!
0:24:51 > 0:24:54Easy! No problem. Do it again.
0:24:56 > 0:25:00Tom's achievement is the equivalent of walking from Perth
0:25:00 > 0:25:02all the way to Birmingham.
0:25:05 > 0:25:08I'm not really going to celebrate it at all.
0:25:08 > 0:25:12It's become a way of life and I want it to stay that way.
0:25:12 > 0:25:15I don't want that to be particularly special.
0:25:15 > 0:25:16I just want to be normal
0:25:16 > 0:25:21and get myself back to thinking fitness, fighting weight again.
0:25:23 > 0:25:24I love that view.
0:25:31 > 0:25:34Pretty sad that it's come to an end.
0:25:34 > 0:25:37I've absolutely loved every minute of it so...
0:25:37 > 0:25:39But I'm really going to miss it.
0:25:39 > 0:25:43Put a wee bit on from last week because I was over at my mum's
0:25:43 > 0:25:46and over-indulged in Ireland so there you go.
0:25:46 > 0:25:50Not unexpected but back on it from next week.
0:25:50 > 0:25:54I'll just pop that round a little bit more.
0:25:54 > 0:25:55If you stand the other way
0:25:55 > 0:26:00so your heels are against the back of the frame, that would be great.
0:26:00 > 0:26:0420cm off my waist. About a stone and a half, thereabouts.
0:26:04 > 0:26:07That's equivalent of 51 inches.
0:26:08 > 0:26:11I don't know if that's supposed to be your ideal weight or what,
0:26:11 > 0:26:15but it just shows you it's still the start of a journey, I suppose.
0:26:17 > 0:26:21The thought of coming tonight and thinking it's the last time
0:26:21 > 0:26:24the group's going to be all together, it's a bit sad.
0:26:27 > 0:26:29I'm not getting hung up about the weigh-in.
0:26:29 > 0:26:33I did before but I'm not now, because I know how I'm feeling
0:26:33 > 0:26:36and I'm feeling better, and things fit me better,
0:26:36 > 0:26:40and I feel better within myself. So I'm happy with it, you know.
0:26:40 > 0:26:42As long as I don't put any weight on, I'll be happy.
0:26:45 > 0:26:49I've got trousers I can get into now that I couldn't before
0:26:49 > 0:26:52so I can tell by that alone that I have lost...
0:26:52 > 0:26:57Maybe not lost it in the weight but I have lost it in inches.
0:26:57 > 0:27:01I'm a wee bit peeved that I never lost as much as I thought
0:27:01 > 0:27:06I was going to lose, you know, but anyway, I'll be upbeat about it.
0:27:06 > 0:27:08Least I didn't put weight on.
0:27:08 > 0:27:11The first part of the course is now complete
0:27:11 > 0:27:14but if you are feeling motivated check out
0:27:14 > 0:27:17"Football Fans in Training" on the internet.
0:27:17 > 0:27:20These guys will be monitored for the next nine months
0:27:20 > 0:27:23and only after a year will the scientists know for sure that
0:27:23 > 0:27:29combining football with lessons in healthy living actually works.
0:27:29 > 0:27:33What we're interested in is the long-term outcome
0:27:33 > 0:27:36so we've not got the men to come on the programme
0:27:36 > 0:27:38and just lose weight over 12 weeks.
0:27:38 > 0:27:42The important thing for them is to keep it going for 12 months.
0:27:42 > 0:27:46Well done, guys, give yourselves a big round of applause. Good stuff!
0:27:46 > 0:27:49You look quite intelligent with them on!
0:27:49 > 0:27:51I'll stick them back on, then!
0:27:51 > 0:27:53Yes, I do want to do it again.
0:27:53 > 0:27:57If it comes to it, try and do it in ten weeks to get the second million.
0:27:57 > 0:28:00You want to keep going, try and get my weight down and try
0:28:00 > 0:28:06and get back out and do some more running or more strenuous exercise.
0:28:06 > 0:28:08You get into a habit.
0:28:08 > 0:28:11For me, it was creating a different habit, a better habit,
0:28:11 > 0:28:14and for me, that was taking exercise in the evening rather than sitting
0:28:14 > 0:28:19in front of the TV and eating, so the benefits are there to be seen.
0:28:19 > 0:28:20It's tremendous.
0:28:20 > 0:28:24I'm certainly sleeping better... Big time.
0:28:24 > 0:28:29A lot more energy as well. Wee changes like that. It's been good.
0:28:29 > 0:28:32First time I ran was basically when I came here,
0:28:32 > 0:28:35since my early 20s probably.
0:28:35 > 0:28:37So I can do that now.
0:28:37 > 0:28:40Albeit not very fast, not very good, but...it's a start.
0:28:40 > 0:28:42It's the best thing I've done.
0:28:42 > 0:28:45The course is 12 or 14 weeks long, but I'm not just doing it
0:28:45 > 0:28:48for that and then switching off, I'll keep doing it.
0:28:48 > 0:28:50I will certainly try and take it further,
0:28:50 > 0:28:52take it into my life as well.
0:28:52 > 0:28:55That's our speech for the Commonwealth, hey?!
0:28:55 > 0:28:58Subtitles by Red Bee Media Ltd