I've lost 25 pounds and am now at what I consider to be my ideal body weight. I may wind up losing about five more, but that isn't my focus. Think I'm going back to the sprint8 workout to build muscle. I've been focusing on long distance running, and it really improved my cardio and burned a lot of calories. It gets really time-consuming, though.
The sprint8 sucks, but it only takes 20 minutes, and you see results in a week.