2 ways to burn fat quickly in the morning...

1. Wake up & Workout!

Start Exercising first thing in the morning.

As soon as you wake up in the morning workout for at least 30min to an hour. Studies show that working out in the morning has been shown to burn up to 3 times as more fat as opposed to working out at any other time during the day.

Here's Why: During the day your body's main source of energy is the carbohydrates that you get from eating your meals.

As you sleep at night for 6+ hours your body uses up all those carbohydrates as energy for various bodily functions that go on while you sleep.

When you wake up in the morning your body doesn't have any carbohydrates as energy to use and it will look to burn body fat instead for energy.

For you to take advantage of this morning fat burning opportunity you have to exercise first thing in the morning. Don't eat breakfast because if you do...

You'll just give your body some carbohydrates as a source of energy instead of the body fat that you want to burn for energy.

Another great thing about working out first thing in the morning is that your metabolism gets revved up after your morning workout. Morning workouts keep your metabolism elevated throughout the day.

An elevated metabolism throughout the day only means that you'll burn more calories and lose more weight.

If you workout at night you may still burn fat while you workout but as soon as you go to sleep your metabolism will slow down and you'll miss out on all the extra fat that you can burn during the day if you had exercised in the morning. When you sleep your metabolic rate is always at its slowest.

"A study carried out at Kansas State University (Wilcox, Harford & Wedel Medicine & Science in Sports and Exercise, 17:2, 1985), indicates that a kilogram of fat will be oxidized sooner when exercising in the fasted condition in the morning than when doing the same exercise in the afternoon. By measuring respiratory gas exchange, caloric expenditure, and carbohydrate and fatty acid metabolism, these researchers showed that the mass of fat burned during aerobic exercise amounts to 67% of the total energy expenditure achieved when the same exercise is done later in the day or in the fed state."

2. Don't Skip Breakfast

Eating breakfast in the morning also gets your metabolism started.

Don't skip breakfast and wait until mid-morning or afternoon to eat, your metabolism will run slower causing you not burn any extra fat.

Think about this way-Your metabolism is a fireplace that'll burn fat all day long for you if you operate it correctly. When you eat breakfast you are basically throwing a log onto that fireplace to get it started burning fat.

Eating breakfast will help stop those cravings you may have later on in the day and along with working out in the morning, eating breakfast will also keep you energized throughout the day and lower stress levels.

Morning Checklist:

Workout for at least 30 minutes after waking up in the morning
Eat a healthy breakfast
Burn fat & lose more weight during the day

Put any questions or comments you have in the box here below & by the way... I'm Adrian Bryant & I will make you Look Good Naked - See the success stories if you don't believe me!

Brian

No

the main key is that you are doing something!

Adrian Bryant | 12.02.09 - 12:56 pm

Due to my job I am only able to work out at around 11 pm to 1 am, a few hours before i go to bed. Am i losing any benefits that id gain from working out in the morning or should i try to incoporate both into my day? thank you

Brian | 12.01.09 - 4:39 am

Domonquine Howard

start at NowLoss.com/50

Adrian Bryant | 08.16.09 - 8:01 am

i need help loosing weight and idk where to start.

Domonquine Howard | 08.16.09 - 12:17 am

Thanks 4 the tips im sure they will help me its gave me a boost and im gona start first thing

Deen | 08.07.09 - 8:52 am

Samantha

what is your weight and height

how much weight are you trying to lose and...

other than skipping breakfast what else have you tried to lose weight and...

Look at why you cant lose weight

Adrian Bryant | 06.23.09 - 7:42 pm

I have been trying to lose weight for a while. But nothing worked. I stop eating breakfast and still nothing. What should I do?

Samantha | 06.23.09 - 6:55 pm

Samantha

NO

Only eating too much for your weight

and not being active causes weight gain

Adrian Bryant | 06.21.09 - 6:52 pm

hi. i haven't been eating breakfast for nearly 9 years now, and my BMI is 18.7.
i was wondering if i started eating breakfast, would i gain weight?

Samantha | 06.21.09 - 7:30 am

mistyleigh9508,

Usually most blaoting problems can be solved by drinking more water so are you drinking at least 1 liter -to- a gallon of water a day?

Avoid eating too many or mostly carbs in your diet.

Avoid too much salt and sugar and avoid sugarless gum which has stuff in it that causes bloating

Adrian Bryant | 05.12.09 - 6:27 pm

hey i am small but my stomach is always bloated. no matter what i eat or if i dont eat..it always looks like im pregnant..is there a reason for this...can anything help it go away !!

mistyleigh9508@yahoo.com | 05.12.09 - 1:37 am

kandyanfamily

See NowLoss.com/50

Adrian Bryant | 05.09.09 - 6:15 pm

I am 44+ my height is 162.5cm and wight 67 kg. i have reduce fat reduce tummy and getting slimmer. Please advice .

kandyanfamily@yahoo.com | 05.09.09 - 2:47 am

alavee arieff,

Any exercise in the morning will burn fat but it's best to do intervals (see NowLoss.com/i)

Adrian Bryant | 05.09.09 - 6:15 pm

CAN YOU PLEASE TELL WHAT EXERSISE TO BE CARRY OUT IN EARLY MORNING TO BURN FAT. PLEASE GIVE THE STEPS OF IT.

alavee arieff | 05.09.09 - 2:28 am

nikki,

check out NowLoss.com/50 and contact me if you have more questions afterwards

Adrian Bryant | 05.05.09 - 2:50 pm

okay i weight 180 im 5'6 i been trying to lose weight along time it packs on my breast and thighs what would you suggest

nikki | 05.05.09 - 1:52 pm

courtney,

Follow these tips to speed up weight loss while on any diet

Adrian Bryant | 05.05.09 - 2:49 pm

HI I AM 13 YRS. OLD AND ON JUNE 3 I AM GOING TO FULL BLAST(WATER PARK) WITH MY SCHOOL AND I WEIGH 133 POUNDS AND I'M ON A DIET BUT HOW CAN I GET BETTER RESULTS FASTER AND LOOK THIN AND HEALTHY IN A COUPLE WEEKS

courtney | 05.04.09 - 6:23 pm

Thank you very much Adrian.

Thank you for your advices.

Matthew | 05.03.09 - 8:51 am

Matthew,

Look at the chart at the bottom also but here's some good workouts he can do to lose weight but...

He's not drastically overweight and according to the chart here at the bottom he's only 4 pounds overweight and if you put in 145 on the BMI calcualtor - his weight will come up as normal.

All I'm saying is - his weight where it is now is nothing to be alarmed about right now and with all the activity he's involved in - he should maintain or even lose weight by himself.

Instead of a workout he probably just needs a better diet which can be found at NowLoss.com/8

Adrian Bryant | 05.02.09 - 5:20 pm

I checked his BMI in the calculator you provided. His BMI is 25.3. It is overweight. His height is 64 inches and his weight is 147 pounds.

Why did you say he is not overweight?

Matthew | 05.02.09 - 11:39 am

Matthew,

He is not overweight for his height and weight - go here to check yourself

Adrian Bryant | 05.01.09 - 10:16 am

I will ask if there is a good workout for a 13-year-old boy. He is a taekwondo blue-belter and attends his class every Saturday for about 2 hours and also play Lawn Tennis every Wednesday for 1 to 2 hours. But he is overweight. His height is only 5"4 but his weight is 147 pounds. Is there any workout that will help him to lose 20-30 lbs. in 1 month?

Tnx.

Matthew | 05.01.09 - 10:06 am

deondre,

GO to NowLoss.com

ADRIAN BRYANT | 03.21.09 - 2:39 pm

im 11 how do i loose weight 135

deondre | 03.21.09 - 10:37 am

Andrew,

Actually - it is that simple...

I've employed this technique and had great success.

You can without a doubt still burn fat if you eat something in the morning before workout but...

The results I've gotten from doing morning or fasted cardio has helped me a lot

Adrian Bryant | 03.04.09 - 7:11 pm

Working out before eating in the morning is one of the worst ideas I've ever heard.

"When you wake up in the morning your body doesn't have any carbohydrates as energy to use and it will look to burn body fat instead for energy."

Yes and shortly after your liver and brain run out of carbs you then pass out on the treadmill. But hey, I can see how you could think it would be a good idea. If only our bodies were as simple as that~

Andrew | 03.04.09 - 3:44 pm

Dorothy,

Get started on any of the exercises or workouts here

ADRIAN BRYANT | 03.02.09 - 6:28 am

Hello:
I am 68 years of age. I am at my heaviest ever. I presently weigh 160 lbs. I have gained over 30 lbs. in the past 2 1/2 years. Please help me. What exercises should I do to lose weight along with cutting down on junk food & soda.

Thank you for your help & advice.

Dorothy | 03.02.09 - 6:05 am

Dean,

Your question about eating can be answered here

Fast weight loss workout #1 should only be done 3-to-4 times a week but if you want to workout beyond that...

I suggest you do LIGHT exercise like longer light walking or riding a bike for 45-to-90 minutes or...

You can do an arm bike if you have access to one - See the video here to see what I mean by arm bike

Adrian Bryant | 02.22.09 - 12:27 pm

Hi Adrian,

Really like this site and the fast weight loss workout videos. I've been doing the fast weight loss #2 and am already seeing results. My question is:

I have stopped eating recently and if I do eat, it is extremely minimal. I am trying to up my level of water intake as suggested on your site, but am not feeling the hunger like I used to for food. I am a big guy 25yo - 5"9 - 216lbs. Do you think I can continue down this path of barely eating and working out to get rid of all my stored fat before I start eating more regularly?

Also, My weight is mainly around my gut and the workouts I have been doing really tires out my legs for the next day, so I was wondering if there is any upper body workouts you could recommend that you do not have to use your legs for and still get a slimmer tummy?

P.S this site is great, been on it every day since I found it and have the workout video set as homepage.

Kindest Regards,

Dean

Dean | 02.21.09 - 6:03 pm

Dee,

What you're doing sounds intense enough but go to NowLoss.com/i for other intense ways to burn fat fast and more specific for you...

GO here to lose last 10 pounds

Adrian Bryant | 02.17.09 - 7:49 pm

Hi,
I'm a female, average height, approx. 130 pounds and looking to lose about 10 pounds as I feel I have some extra weight around my midsection and thighs. I recently have taken up an early morning workout routine before breakfast of intense climbing a steep trail up a small mountain next to my house, the ascent of which takes about 30 minutes. My question is this: are there more effective ways of climbing than others? For instance, is it more effective to be taking small breaks as I climb or should I be climbing continuously? I should also mention that I live in a very hot and humid tropical climate which makes any physical activity feel much more intense.

Dee | 02.17.09 - 7:30 pm

Yulia,

I admit - high intensity in mornings take getting used to but believe me...

Once you see the results it won't be no looking back

Good Luck!

Adrian Bryant | 02.12.09 - 3:25 pm

yes, i agree that morning exercise is healthy, but I am not sure if high intensity exercises are safe for the heart in the morning. well, i'll give it a try. i actually stared already this morning. i really want to loose fat from lower abdominals and love handles.
thank you. we can't stress enough how lucky we feel finding this very helpful free site where everything is easy to understand.

Yulia | 02.12.09 - 11:00 am

Yulia,

Never heard that "Myth" before but...

I've waking up in morning working out for at least 15 years now

Adrian Bryant | 02.11.09 - 7:36 pm

It is so motivating! Can't wait until tomorrow's morning to burn fat. But I have a question.. I was told it is bad for the heart to exercise in the morning..(( Is that true that in the long run I will have heart problems because I stress it right after I wake up?

Yulia | 02.11.09 - 4:29 pm

David M,

No - working out in the morning forces your body to burn more fat

Adrian Bryant | 02.11.09 - 12:43 pm

Wont working out first thing in the morning burn muscle protien? If so,how would it be preventable?

David M | 02.11.09 - 8:59 am

#22

Crystal,

#1 - you should be eating 4-to-5 small meals 3 hours apart during the hours you're awake and...

#2 - Fast weight loss tip#1 and this home weight loss workout will help you fit exercise into your schedule

Adrian Bryant | 02.06.09 - 6:01 pm

#21

Hey Adrian,
I happened to find your page by pure luck, and boy do I feel lucky! Everything Im reading is very motivational. I decided to start my weight loss journey February 4th. I come from a family with a huge history of diabetes and high blood pressure.

I'll be 21 in May, and weigh about 339 pounds and I have a strong idea of what I need to eat and how much I need to exercise to lose weight but... Im unsure how to fit everything into my schedule. I go to school, but just for a couple of hours. My main problem is my job...I have a nightshift job, working 10pm-6am, and I sleep for several several hours during the day.

Any help you can provide on how to fit in my diet with my night job? I only work 3 nights per week.

Crystal | 02.06.09 - 3:23 am

#20

Thank you!
Before I read this I was struggling with my weight, but when I started reading all these articles! I soon realized all the mistakes that I have been making! You changed my life, and made me feel more confident and made me pass my physical test to get in the Naval Academy! You not only made me feel better and look great, but made me get into an excellent college.
Thank You so Much !!!

Lauren | 12.31.08 - 7:21 pm

#19

Jade,

Mainly you need to see how many calories you're eating total because in the end...

If you eat too much and underexercise - you'll gain weight regardless of how healthy you eat but...

Please read why you can't lose weight first

Adrian Bryant | 11.06.08 - 12:28 pm

#18

I eat really healthily I always have done since i was little, like salads, fish, grilled chicken and vegetables, and i always make sure i get enough fruits and omega 3's. All my housemates eat junk and they are all skinny, but I'm putting on weight rapidly. I struggle to fit into my jeans. I'm so miserable and confused about it, can you tell me why this happening please?
thank you

Jade | 11.05.08 - 5:38 pm

#17

Amy,

You would lose more weight the earlier in the day you workout because if you're working out before you go to sleep then...

Your metabolism slows down as you sleep causing you to miss out on all the extra calories you could have burned if you exercise earlier in the day

Adrian Bryant | 10.23.08 - 12:59 pm

#16

Hi Adrian
I usually work out around 9 or 9:30 p.m. at night. Would it make any significant difference in weight loss if I continued to work out 4-5 days a week at night compared to working out in the morning. The only reason why I have a harder time going to the gym in the morning is because I am not a morning person and I have classes early in the morning thus giving me no time to hit the gym up in the morning prior to classes.
Please let me know what you think.

Amy | 10.22.08 - 10:35 pm

#15

stephanie,

Cardio or fat burning exercises are always good for weight loss and...

Don't count your day job as activity because your body is probably used to your "job activity" so you will not burn as many calories (or lose weight)at your job and...

You can lose weight with exercise only but If you eat more than needed to maintain your weight - you'll either gain weight or not lose any weight at all.

Adrian Bryant | 10.12.08 - 6:02 pm

#14

i am 5'3 about 195 and my goal weight is about 150. i am very muscular (very) with 80% of my weight around my middle. also i want to have a nice round fat butt. do you think that i should just stick to that fat burning exercises that you have and a lot of cardio? plus my job is very active i am walking and lifting all day, about 4 10 hour shifts a week.
also just out of curiosity if someone starts exercising and does not change their diet will they still lose weight?
what is the normal calories that should be burned during a workout?

stephanie | 10.12.08 - 3:11 pm

#13

Naomi, Of course you'd getter better results because your workout time will be longer and therefore you will burn more calories just make you don't burn yourself out by doing this

Adrian Bryant | 10.05.08 - 5:20 pm

#12

Hi Adrian,
This exercising first thing in the morning is really working for me. I also seem to have a smaller appetite during the whole day as well.

My question is: during school time i cycle to school. it's 10km one way.
At the moment I go jogging for about 20 minutes and then eat breakfast. Would i get better results if i jogged, then cycled to schol and then ate breakfast?

Your homepage is really helpful by the way! and the best thing is that it's got all these tips for free

Naomi | 10.05.08 - 3:21 pm

#11

ramon,

You're off to a good start by cutting out sodas & fast foods and you can lose 80 pounds in 10 months by also Eating a variety of these weight loss foods while on this wweight loss plan

Adrian Bryant | 10.04.08 - 11:21 pm

#10

i am 5'8 and weigh 254, i lost 7lbs in a week by not drinking sodas, i use to drink about a gallon of coke a day, by cutting soda will i lose weight. i also cut fast food. i also run 1 to 2 miles a day and lift some weights. i want to know how can i lose 80lbs in 10 months

ramon | 10.03.08 - 12:43 pm

Please read "2 ways to burn fat quickly in the morning..." this is the easiest and best advise. Anybody can exersice for 30 min. Jog to a specific location and back or around your block several times. Can't run? walk really fast, doesn't burn as many calories but still effective. You can also buy a dvd at almost any store for $8 and they work great also. Can't cook? purchase any health or fitness magazine, they will have recipes with cooking instrutions every month. Never cooked? ask a friend to teach you, it's about time you learned. The only hard part about this or any program is consistency, once you cross that bridge you'll be dropping pounds in no time.

Big Tone | 10.01.08 - 9:00 pm

dr mariam abid,

Your main problem may be from a long history of low calorie dieting that has slowed your metabolism so...

Read why Very Low Calorie diets don't work and also Read #5 here to help correct your metabolism and what about exercise - Have you tried any weight loss exercises to lose weight?

Adrian Bryant | 09.26.08 - 7:18 pm

i'm 31yr, 5-1", 160lbs. i cant exercise,tried low calorie diets but that could,nt help me. im really fed up. icant do morning exercise.im on diet since the age of 10. plse help me out.

dr mariam abid | 09.25.08 - 11:33 pm

Jennifer,

I can't cook either but here's 201 weight loss foods

Adrian Bryant | 08.21.08 - 7:15 am

My Problem is i do not know how to cook. So what food can i used to loss weight fast.

Jennifer | 08.20.08 - 6:18 pm

Theresa Ford-Rout,

The best option for you is to Do this diet plan here while Doing this workout plan here and Go here to get motivated

Adrian Bryant | 08.17.08 - 11:41 am

I am 230lbs and need to lose 110 lbs by December 30, 2008.
How can I do this in this time frame?

Theresa Ford-Rout | 08.15.08 - 11:14 pm

Anonymous,

Yes but Go here to get a better estimate of how much weight you'll lose running

Adrian Bryant | 08.01.08 - 10:41 am

if you run 2 miles every day for two weeks will you loose any weight? i really need to know!

Anonymous | 08.01.08 - 10:16 am