I did it every day for the 30 days. I lost a ton of inches, weight didn't drop as much (5 lbs), but I dropped pant sizes and my arms were visibly smaller. I was really sore too, so what I did before working out was stretch out all of my body. After the work out I would stretch out everything again. Seriously helped.
I know a few people who did it 5 days, took a rest, or some that just took Saturday off. It's up to you, it's effective either way. Just calories in and calories out.
I've decided to leave 3FC, In the crowd of so many, those of us with no success that have the audacity to feel bad about our incredibly slow and almost stagnate weight loss, are merely a nuisance to those that are successful. I hope everyone else finds the support they need.