Listen I am certainly no expert in weight loss (hence the obesity) and all that.But, since starting lipo I have followed the following program. I have bought an old 2nd hand treadmill from my local gym.I burn 500cals 5 nights a week and use the dyna band(on ebay) on my arms every evening. I do a half an hour of davina workout called PUMP every friday and Sat night.I have always had the type of body that has to workout and have made a commitment to myself to workout.I'm a compulsive overeater and know that unless I gat a routine of exercise I will revert back to bad habits as soon as!!I am not a huge fan of exercise and am really quite an indoor lazy soul so I need to exercise regularly.good luck!!!