If you are experiencing any kind of injury or ailment, it is very important to consult your doctor before starting an exercise and nutritional plan such as this one. Unfortunately, we cannot advise on specific medical conditions, so getting the opinion of a professional in the area, that can look at your case directly, would be the best course of action.

With regard to the individual exercises, and your issues with squats, don't worry at all about this, as you can just repeat one of the other sets of exercise reps that you are comfortable with. Definitely do not exert yourself in any way that might cause injury.

If you are experience pain or dizziness, or you are feeling in any way unwell when doing the exercises, please make sure you go and visit you doctor as soon as you can. They will be able to advise you. We advise consulting your doctor before taking on any new exercise and nutritional plan.

It is okay to walk instead of run. Many people have different barriers in the exercise plan, so it is totally fine to adapt it to your own particular circumstance.

This is a question we get often on Operation Transformation and unfortunately, there is no quick fix for this. General fitness will bring the weight down around the middle so continue with the plan.

We would recommend signing this off with your doctor before starting the fitness plan.

Try to keep up with the plan once the show is finished. The recipes and exercise plans are available on the website all year round, so it is possible to continue on the plan once the programme has concluded. Getting involved with some local Operation Transformation groups in your area might also be helpful with motivation. Having a community to support you is always valuable.