I'm down from 237 to 200 in a couple months and man it's been one hell of a battle....at first. Funny how not doing a diet but making a lifestyle change can affect your health and attitude. I started by working my way up doing 30 minutes on the elliptical strenuous program and 20 minutes on the recumbent bike five days a week. Now I'm doing 30 minutes weights and 20 elliptical/recumbent bike. Medium weights and lots of reps and on Monday when it's squat/dead lift day that a real mother****** for 30 minutes. I've lifted on and off for years (decades) and have a weight room, workout room here in the house with a squat rack, lat machine, row machine and calf machine all plates and cables with 10-65lbs in octagon dumbbells. Five years ago I was squatting 325 for six and dead lifting 350 for six then the injury happened and I got fat and lazy. I pulled a muscle under my left shoulder blade and stopped lifting all together but now I'm back!!!