I've cut down on rice, LOTS OF IT, and me being filipino, dang that was hard, but i fell in love with being healthy and my new favorite cardio-boxing. I don't train to fight, but the circuit stuff is switched up on a daily basis by our coach. it's pretty similar to muscle confusion. he incorporates some of the insanity stuff from time to time as well. that seems to help me a lot. It's gradual and you may not see the changes yourself, but others do notice... the only thing is that you've got to want to do extra on the weekends and this is also hard for me, but 10 minutes here and there helps. I've downloaded the "daily arms, butt, legs, abs" app for android (those are the little stick figure icons that are exercising) as well as the portable boxing trainer and that helps me get in some workout for the weekends too...hope this helps