The one thing I have been is very consistant with everything. From taking my suppliements to making sure I noogle every night for no less than 1 hr. I would have to say within the last 3 months, I have only missed around 5 nights total. I tried to use the foam rings, but they left a hicky on my boobs! So, no more rings. I pump to comfort zone. Initially I will pump until its tight, then when Im used to the pressure, I pump more, then more throughout the hour. I have had red dots, thats when I know I over pumped. I see girls on here that are HUGE! Wish that were me! LOL! But overall, I gotta admit, this isnt a hard routine to commit to and to look good, its totally worth it!