I run for 30-40 mins and then bicycle for 15 and then do 3 sets of 15 crunches, and then last do 2 sets of 10 curls. I have lost 11 lbs in a week. Also I eat plain oatmeal for breakfast with a protein shake, for lunch grilled chicken and a small salad with no cheese or dressing and for dinner I have grilled chicken with steamed vegetables. I am also on some meds to help me with losing the weight.