I followed my program last week - did the Gilad workout 5x. I'm not too sore anymore! I also did most of my walking. I don't think I did 21 miles, but I was over 15. My weight is down about 2 lbs, but no matter what my weight is, my body is having positive changes. Although having muscle under the layer of fat that is there doesn't look all that good, I know it is!