Bfdzio –

Congratulations on your progress! You must feel great!

Yes … your retreat from Dr Phil was well timed. Doing the same routine day after day … week after week … is not only boring, but has diminishing returns. Over time, your body and muscles get very efficient at doing an exercise over and over. Efficiency = less energy = less calories burned, which is the whole point of exercising, right? It is best to keep the intensity up through your workouts and change the routine (bike, run or cycle) every couple of weeks. This way you are always challenging your body … sweat is sure sign you are doing it right!

Looks like you will have no problem meeting your goal weigh, but don’t be afraid to add some resistance training to your routine. Building up some muscle mass will raise your metabolism and will give you more long-term benefits than cardio alone. Muscle continues to burn calories even after your workouts end. There are some great programs in this forum, if you need some ideas. Best wishes for continued success.

-- DJ