just simplefit and if necessary, some dietary changes ( portion control and less bad snacks) will go a long way. You can also add in some cardio for a bit faster burn-off. I've been going for 4 months, and lost what I believe is at least 20 lbs of fat and gained at least 10 lbs of muscle. I only recently walk/run (intervals) 1.4 miles after my workouts. Previously, I did it only once a week.