When most people come home from work they probably get changed, sit in front of the TV and maybe pour themselves a drink.

But for 34-year-old Graham Lay there is one important addition to that routine - training on his Concept2 rowing machine.

Once upon a time Graham was an athlete who competed at an international level in javelin events. However, 12 years without exercise had left him overweight with high blood pressure and liver complications.

"The doctor said it had nothing to do with alcohol, which is the case with most people, but was down to the sedentary lifestyle that I had led for years and years," he explained.

After taking the leap and heading to the gym, Graham decided to challenge one of the fitness coaches to a race on the indoor rowing machine, which he won.

From there he started exercising regularly on the indoor rowing machine and in the first month of fairly intensive training he had managed to lose two stone, lower his blood pressure back to normal and correct his liver problems.

"Aside from that I feel much more energetic, more confident in myself, my stress levels have dropped and I'm just more flexible and mobile," he added.

Now, over a year on, Graham has managed to lose a total of 47 pounds and says he does around 90 per cent of his training on the indoor rowing machine.

He has even had all his hard work validated with silver medals at the English and Welsh Indoor Rowing Championships.

"Really for me it was like a little reward to myself and a little recognition of all the hard work that I had put in. I mean it's nice that people put pictures up and celebrate it but it is more personal recognition and that's what really put the seal on what I've been doing.," he explained.

Graham plans to return to the event this year after more hard work and try to achieve gold. His long term goal is to set an indoor rowing world record.

He said: "I'm not sure what distance or what category but I would love to set a world record, in fact that was pretty much one of my goals from day one."

On a more day-to-day level, Graham said what really helps is being able to follow his progress on his Concept2 rowing machine.

"I have always been very competitive and pushed myself, I like to improve against targets and I found that the rower gives you the perfect opportunity to set very measureable targets and record your progress".

And when it comes to staying on track Graham has a support group that is there for him every day despite physically being in different corners of the world. He describes them as "key motivators".

"I am part of a group of people with collective aims and goals about getting healthier but also competing as well," he explained.

Members of the team track each others' progress online, compete against other groups from across the world in the virtual arena and communicate daily on the Concept2 forum. It is this sense of community which Graham says makes all the difference.

"I do find it very motivational, everyone is very supportive, very positive, everyone wants each other to do well and succeed. It is just a very, very positive community," he commented.

And his advice for all those out there who want to embark on a similar lifestyle change? Just do it.

He said: "Set yourself some short-term goals and medium-term goals, don't be too ambitious but making a start is the biggest thing you can do, take control of your life and you'll start to see some benefits."