4phoenix - I wasn't much of an exercise person before, but since starting the diet I am now doing a "Tabata" style work out three times a week. It's only about 20 minutes but it is intense. We have incorporated kettle ball swings as one of the exercises. I know after one of these exercises I feel every muscle in my body - legs, arms, abs, butt - it definitely feels like it is working. Although I haven't had any weight loss since the initial 4 pounds, I do feel slimmer - especially in the middle area. I don't mind the diet (mostly because of the cheat day) and I love the exercise - I was just expecting more weight loss.
Keep me posted on your results - I would love to hear how you progress!