Lily Dust, the exercise and meals plans are all set out. The exercise is 6 days a week of about one hour a session but do what fits in with you. Break up the sessions into smaller sessions. Once a week is a super session where you do about 2 hours of exercise.

The food plans are all set breakfast lunch and dinner. But there is a whole database of other meals that you can swap and choose according to your tastes, as long as they all fit into the calorie quota.