2 Ways to Burn More Fat Quickly In the Morning

morning workout burn fat

1. Wake up & Workout!

You'll burn 20% more fat working out BEFORE Breakfast or before your 1st meal of the day and here's why…

A Kansas State University Study (Wilcox, Harford & Wedel Medicine & Science in Sports and Exercise, 17:2, 1985) says a kilogram of fat or 2.2 pounds of fat will be burned quicker when exercising before breakfast or before your 1st meal than when doing the same exercise after having a meal but what's even more amazing than that…

You can eat a lot more calories (about 30% more according to this study) while eating crappy foods & Still not gain any weight when you exercise before breakfast so you can literally have your cake, eat it and not worry about weight gain when you exercise before breakfast but…

This is only good news if you're trying to maintain your weight and to lose weight it's best to combine morning workouts with a weight loss diet where you're eating less to truly lose weight fast.

2. Skip or Eat Breakfast

Do what works best for you so…

If you're able to skip breakfast…

Then the good news for you is that you're doing intermittent fasting which will definitely help you lose fat faster especially if you're working out during your fasting period (see #1 again) or…

If you can't skip breakfast…

Then the good news for you is that eating breakfast can prevent you from binging or overeating later on in the day which is probably better for you if you have a hard time controlling your cravings but…

Eating or skipping breakfast (and whether you workout before breakfast or not) basically depends on what is the best strategy for you That YOU can consistently stick with to help you lose weight & keep it off for good.

Morning Checklist:

Make sure you also see…

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1-35 of 210 Comments

I am a 26 year old female and came across this page. I'm looking to lose 100lbs. My current weight is 257lbs and this is the largest I've ever been. I need some exercises that will burn this fat off of me.

Do you have anything that will help me---at beginners level?

April 23, 2016


When i go for gym in the morning and check my weight then it is 97 and after doing excercise my weight is 500grms less why this happens?

April 16, 2016

Adrian Bryant

dont check your weight so oftern but if shifts constantly like that in small increments during the day

April 16, 2016


Good morning Adrian, I am 34yrs, 5'5 147lbs.I started intermindate fasting last Monday 3/14/16 at 150lbs I am down to 147lbs. I worked out 3 times this week, boxing, bosu cardio, total body conditioning. My problem areas are stomach/oblique. Please advise which exercises/ meal ideas that I should focus on to lose more fat from stomach/oblique?

March 20, 2016

Adrian Bryant

there is no way to do that. as you lose fat you will lose it all over and usually the belly is the last to go

March 21, 2016


Im fasting for 16-20 hours a day. I work out in my fasted state. I've been told it is vital to eat food after a work out or your body will be deprived and your work out was pointless. Is this true? If I'm fasting I do not eat directly after my workout.

March 15, 2016

Adrian Bryant

not true.

March 16, 2016


I'm 36, 5'2, 116 lbs woman. i have been thing my whole life. Since i had my children, I have a small tummy that i can't seem to get rid of. I would also like to get a bigger butt and hips. I have looked through your sight and am excited about trying some of these butt exercises.

I just signed up for a meal plan to gain a bit of weight which i plan to mold into the butt and hips, but how do i make my waist smaller and get rid of some of this fat on my stomach? i'm afraid of doing cardio for fear of losing the little weight i have. :(

February 27, 2016

Adrian Bryant

the cardio wont make you lose the little you have and if your proteinintake is 30% of your diet then that should be plenty to make your butt bigger and waist smaller considering your total calorie intkae

February 27, 2016


Can you lose fat and build muscle at the same time?

February 15, 2016

Adrian Bryant

yes, are you a guy or gal

February 15, 2016


My Wife is disabled and walks with a cane - cannot really workout. Do you have any advice as to how she can lose weight?

February 03, 2016

Adrian Bryant

show her this

February 03, 2016


Hi adrian i am 5"4 weighing 207 pounds 21 years old im having trouble losing my thigh muscle and fat and also belly fat

February 01, 2016


I am 5 '4" and 180 lbs.and 20 yrs old,i started gym earlier to loose weight but accidentally I have gained weight due to some misunderstandings of my trainer
I want to loose 20 lbs of my weight in a week
Is it possible??

January 24, 2016

Adrian Bryant

yes but not probable. most of it would be water weight.
use this emergency weight loss plan here

January 24, 2016


I'm 18 years old and my height is 5.3" and I weight 213 pounds and ive tried everything to lose weight what else can I do???

December 14, 2015

Chloe S

Hi Adrian,
I am 23 years old, 1.72cm and 68 pounds. I want to lose 6 kg in 20 days and maintain the results. I also run for years and i want to try intermittent fasting . But i m wondering, how can i have energy for a morning run, if i haven't eaten for 10-15 hours?
thank you.

October 30, 2015

Chloe S

*Sorry i meant 68kg

October 30, 2015


I'm a 210 lb., 5' 2" 60 year old woman. I need to lose weight to live better and be around longer for my family. I take a high blood pressure pill (Diovan) everyday and a thyroid pill (Levothyroxin) only 6 days a week.

Will your plan help me lose weight safely?

October 25, 2015

Adrian Bryant

yes it will

use this workout and this diet

October 25, 2015


Hi , I'm 43 and going through menopause. I'm slim but would like to lose weight in bottom half and tone. How do I lose fat in butt, hips, legs.
I don't think I'm eating enough. Do you have a meal and workout plan that I can use?

August 17, 2015


Type your comments or questions here

August 17, 2015


Hi Adrian

My name is FĂ©licia, I'm 21 Years old ( going to my 22 in September ).
I've been following your videos since January. I really like those exercises. I need your advices because I've decided to lose 50 lbs. My weight is 89kg and my height is 1,65m. Actually I should go down 54kg but my goal is not to get thinest the most possible. Just to feel good inside my body and mind. I've read your tips about natural weightloss. What I need is a program: I've tried some of your exercises but I need to know which one would be the best to lose from the whole body ? My fat is principally concentrated inside my arms, my inner legs and my belly.

My bones is really fine so you can see by a simple look at my neck and wristle that I could be thiner.

Could you help me with this ?

Thanks a lot

August 05, 2015

Adrian Bryant

use this plan here to lose your 50

August 06, 2015


Hi Adrian, Love your youtube exercise videos and glad I found your page on intermittent fasting. I've been doing IF once a week for a couple of weeks and now have decided to do it most days - fast about 23 hours and then eat one meal. So, 2 questions:
For the one meal, is it better to eat protein and fat with little or no carbs or should there be carbs?
On the day(s) that I do more than one meal, should I make it a carb day?
My immediate goal is to lose a 100 pounds but ultimately I'm looking at this as the way I'll be eating for the rest of my life.

July 02, 2015

Adrian Bryant

if trying t lose weight then focus more on how many calores instead of what you eat

July 02, 2015


i stop eating at 7pm then workout around 10am is it ok if i drink C4 bfor working out?

July 01, 2015

Adrian Bryant

what is c4

July 02, 2015


Hi Adrian,

I'm a 20yrs old female. My height and weight is 1.65m and 58kg respectively. I have a double tummy, like a line which divides my tummy into 2. I have tried all kinda exercises and I just can't get rid of it. I am also trying to lose weight. Can u kindly suggest any workout & diet routine? It would be of great help. I am a vegetarian but I eat eggs though... Thanks you.

June 23, 2015

Incorrect please try again
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