Spring is in the air, and that means summer is just round the corner. As winter winds down and that first hint of warm weather hits, many of us have the same reaction. First, the thrill of making it through another long winter... then comes the shock of realising it's time to ditch the layers and see what's happened to our bodies in the last few months.

Don't panic! There's still time to get in shape, not just to look good, but to tackle all those warm-weather activities you'll be doing.

Here are some tips to keep in mind as you head out the door this spring, and spring into fitness:

1. Take the time to make lifestyle changes

Drastic changes in diet or exercise are difficult to maintain, and can lead to weight gain in the future. Try taking the stairs, walking, or biking to activities. Make changes that you can stick with. Lifestyle changes are more likely to last long past swimsuit season. So don't be over eager, remember if you were not exercising during winter you must start slowly with your fitness routine.

2. Focus on changing shape, not just weight

Focus on toning your body versus just losing kilograms. You will see a change in body fat percentage and circumference measurements, but may not see a decrease in kilograms right away. Having a more toned body, even without a big weight change, will enhance how you look and in turn make you feel better about your body.

3. Include strength training

Strength training helps to decrease fat by boosting metabolism. It is recommended that you strength train two to three days per week, lifting all of the major muscle groups. Lifting one to three sets and eight to 12 reps of a challenging, but doable weight is recommended. Focus on postural and core exercises which will help you to look leaner, taller and more confident.

4. Incorporate cardiovascular activity

Cardiovascular activity, such as walking, biking, swimming, cross-training or running are recommended for 30 minutes or more on most days of the week. The best way to assure that you are having an effective and efficient workout is to train within your Target Heart Rate Zone.

The rough formula is 220 minus your age to get the maximum heart rate, and then calculating 65 percent or 70 percent of that to establish the training zone. To lose weight, you need to maintain that. Keeping your cardiovascular activity consistent is typically the fastest way to burn calories.

5. Consistency

Make your workouts a priority. Schedule them similar to any other appointment. Do your best to make them work realistically into your daily routine and lifestyle. This will decrease the chance of cancelling your workouts due to life getting busy.

6. Do things you enjoy

You are more likely to stick with an exercise routine and get results if you do something that you enjoy. Spring and summer are a great time to add outdoor activities, such as beach volleyball, golf, or tennis to your normal routine. Exercise should be fun!

7. Make goals

Set goals to work towards. For some people goals may be losing a certain amount of weight, others may have goals based on an upcoming event. If your goals are based on weight, make sure they are realistic. Losing more than 0.5kg. per week is typically unhealthy. Making a goal based on an upcoming event, such as a five-kilometre run/walk, or fitting into that jeans that's a size smaller than what you currently wear this will help to hold you accountable to your training.

8. Track your progress and results

It is important to track your workouts so you know exactly what you have been doing. Tracking can mean keeping a log after each workout, tracking kilometres, tracking calories, etc. Some cardiovascular machines or heart rate monitors can help you do this. Check your progression to see if you are close to achieving your goals. This can be a great way to reinforce your exercise or re-evaluate what you're doing if it's not working.

9. Train with others

It is helpful for many people to train with another person, or group of people with similar fitness levels or goals. Camaraderie is a big incentive for people to be consistent with their workouts and goals. Hiring a personal trainer, joining a running club or working out with friends can also be a great way to be held accountable.

Finally, the crucial question: How long before you notice the effects? Six weeks is a realistic timeframe, as long as you exercise regularly and maintain a sensible diet. In the first few weeks you'll see a little bit of a reaction — after six you'll see a positive change. It really needs to be an ongoing process to get into what we could call good levels of fitness. And with summer coming soon, there's no time like the present to get started!