I'm about 4 stone overweight and smoke a lot, the first week of this I was bright red, sweaty and gasping for breath. I'm now on week 8 believe it or not, and can take great big deep breaths and feel so much better. Its been a big wake up call to take better care of myself, so I would recommend this plan to anyone. Even if you think you can't have a go, you might surprise yourself. the couch is still there when you get back.