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In the begining of this process I really did not put the work in as I should have. However, I feel like I am doing something wrong if I don't hit the gym at least 3-4 txs weekly. On an average I do about 8 miles of cardo weekly. My size has gone from a size 26-24 to my current 16-14 womens. Girl, I have not worn those sizes since 96/97. God has truly been good to me!