I haven't workedout in about a year due to work. I used to work out for at least 3-8 hours and ride my bike 10-20 a day... I still have my strength but the def and tone is going away. When I last worked out I had been doing army ranger workouts that I was able to get through a friend of mine... needless to say I was "BLAM"! How do I get where I want to be again?? Please help.