I work out 6 days per week. I spin (high intensity work out on a bike, group fitness class) 3 days per week (1 hour per class). I strength train 2x per week, this is a one hour body pump class and on those days I also do the eliptical or jog on the track for 1/2 hour. Plus I do 1 outdoor bike ride, approx 15 miles, once per week. You need the exercise to really lose the weight. I am down 42 lbs, had surgery 3/23/09, but lost 15 lbs prior to surgery.