Hiya. My first F&N post ever! Anyways, I've taken up cardio about a month-and-a-half ago. I was about 220# then (I'm 6'2"), and decided to quit smoking and slowly replace it with a 30 minute jog 6 days a week, along with reducing calorie intake and 86'ing 99% of the junk food from my diet, as well as the whole, 8 glasses or more of water per day, etc. I'm currently down to the 205-207 mark, but have stayed at that rate for around 1.5 weeks. I've been told that after an initial desirable weight loss amount, one's body "catches up" and plateaus for a bit. And the advice I've encountered to deal with this involved altering what you do, and the suggestion for me was interval jogging. I previously jogged for roughly 25-30 mins at consistent rates between 4.5-5.5 mph on a slight incline, but decided to alternate 1 min-1 min between 4.0 and 5.0 at the suggestion of an article that I've read. HOWEVER, upon talking to Formz, he suggested HIIT would be a better solution (see a proposed HIIT schedule at http://www.musclemedia.com/training/hiit_table.asp ). It appears as though it suggests 3 days worth per week. My goal is to lose weight and get a slight tone - not to get jacked or anything. Should I do HIIT MWF and a normal jogging schedule between the days? And when I do the "normal" days, should I do interval or consistent? Anyways, sorry if this is rambling... but if you're bored and have a few extra moments and/or pointers, I'd be much obliged.