the best thing to do after a super high calorie day to keep bodyfat at bay. exercise bike on highest setting and peddle the slut till your legs give out rest 5-10 seconds repeat for 4 15 minute sessions with a different height settiing on the seat to attack the leggs from different angles (lowest heigh setting to hit mainly quad and middle quad, highest height to hit hams calves and quads last). followed by 4 15 minute session on stair master at highest level. So how does this sound EXPERTS HAHAHAHAH laughing all the way to the toilet to take a monster dumpage of icecream, reeses, cereal and pizza and cookies