I don't like spending time on the trainer, so I maximize the results and minimize the time by doing a highly structured workout. I do interval training. I'll do 4-6 weeks (3x/week) of 3 minute intervals (at a barely sustainable, constant pace,) with 3 minutes of rest (easy spin), 5 reps, then do 2-3 weeks of 4 minutes of work with 2 minute rests, 5 reps, then a week of 5 minutes of work, 2 minutes rest. This has made me a LOT faster. My basement has become a torture chamber, after some workouts I don't know if I can get up the stairs, but it beats spending hours at a stretch on the trainer, and the results have been very noticeable. I used to run for weight control as well, but since I have been on the interval program, I find that weight gain is no longer an issue.