Well,exercising ain't gonna help,water ain't gonna help,acually,nothing is gonna flush you out any faster than pure time.there is nothing on the market that will acually flush you out.you have stopped,but you're still dirty.now you have two options,dilute and the other is substitution.if you are going to dilute drink a shitlaod of Gatorade ,not water.water dilution will cause you to fail.trust me it works.if you're gonna sub,get the whizzinator or use a hotel size bottle,get the same gender,no smoker, to pee in it for you,wrap a toe warmer around it,and then stuff it in your sock.done that too.so good luck ,hope I helped you out