On the twelfth day of Christmas my true love gave to me… a new, healthier lifestyle that will transform my life.

The famous festive song might get you singing along, but enjoying the 12 days of Christmas a little too much could leave you with an expanded waistline this New Year.

Following the excesses of the 12 days of Christmas, why not focus your attention on the 12 weeks of Fitness – by embracing a 12 week fitness plan by Kiqplan.

So, without further ado, we can present our version of the Christmas classic:

On the first week of Fitness – Set your health and fitness goals, and give yourself a realistic chance of achieving them.

On the second week of Fitness – Get into a routine of exercising, and make sure you are always pushing yourself as hard and as fast as you can.

On the third week of Fitness – Get the motivation you need wherever you can find it. Exercise with friends, join a sports team or set yourself some challenges.

On the fourth week of Fitness – Assess your progress. Are you hitting your weekly interim targets? By this point, the positive changes in your body should be noticeable. If you’re not happy with the progress you’re seeing, set new and more challenging targets for yourself.

On the fifth week of Fitness – Keep tracking your data, including your weight, activity levels and diet. Be honest with yourself, as cheating will harm no one but you.

On the sixth week of Fitness – Enjoy feeling better, treat yourself to some new clothes and reward yourself with a few, carefully chosen treats. You’re halfway through your 12 weeks of Fitness health and fitness regime now, and you should be proud.

On the seventh week of Fitness – Mix your exercise regime up a little by trying new workouts and sports. Fight the tedium that may now be setting in by changing how you exercise. Read a book on the stationary bike or listen to music while you run.

On the eighth week of Fitness – Assess your calorie intake, as you have probably lost weight and built some muscle mass by now. Not getting sufficient calories at this stage could actually slow your progress and lead to a lack of energy.

On the ninth week of Fitness – Keep looking for new and exciting recipes. While you need to get your calorie intake right, it is equally as important to feel full and satisfied after eating. Don’t think of yourself as being on a diet; think of yourself as making permanent changes to how and what you eat.

On the tenth week of Fitness – You’re getting close now, so you need to step things up. Don’t take your foot off the gas because you’ve lost weight and given your fitness a massive boost. Get added motivation wherever you can find it.

On the eleventh week of Fitness – Make sure your workouts reflect your new weight and fitness level. Think of your activity levels on a scale of one to ten. You should be hitting level ten several times during the same workout. This is the only way your weight loss will continue.

On the twelfth week of Fitness – Congratulations! You’ve made it to the end of the 12-week plan.

Ok, this version of the song may not have the same ring to it as the original, but you can alter it to fit in with your lifestyle and specific goals. Or if you want someone else to take charge of your 12-week fitness plan, let it be Kiqplan. This digital coaching app gives you a personal trainer and a dietitian in the palm of your hand.