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 225 Comments

Hi Adrian
I'm a 48 year old woman with Pcos and currently in the change! Over the past few years I have gradually started doing more exersize which I do most days,I eat healthy have the occasional drink but just seem to be piling on the pounds,I gym swim cycle and Run ...help please

August 21, 2016

Adrian Bryant

are you tracking your calories

August 21, 2016


Hi Adrian no I don't as I say I do try to eat healthy,I keep reading lots of different blogs and am getting very confused with what I should be Ealing!

August 22, 2016

Adrian Bryant

see this to fully understand WHAT you need to eat to lose weight

August 24, 2016


I'm 19.5 stones I want to loose 6.5 stones as quick as possible what's the best way for me thanks In advance

August 16, 2016

Adrian Bryant

use these 2 steps to lose 6.5 stones as fast as possible

August 16, 2016


Hi Adrian I'm 32 female and I'm 408 pounds. I want to loose weight. I'm thinking about fasting and combining that with the emergency plan. Is that realistic or to much for a beginner. If so what should i do?

June 04, 2016

Adrian Bryant

being a beginner you'll want to start off and use this workout and this diet

June 05, 2016


Hi Adrian, I'm a 37yr old woman..my starting weight was 241.2 in March 16, 2016...I've been working out really hard..as of May 25, 2016 I lost 18.6, which I'm now at 222.8...my problem is how do I keep losing, I got on the scale today and it's says I'm 225.4...I thought I was doing everything right...I'm getting married June 11, 2016...need help please (goal to lose at 70 more pounds)!!!

May 30, 2016

Adrian Bryant

go here to keep losing weight

May 30, 2016


Hi Adrian, I'm interested in doing cardio early in the morning to lose my last few lbs from my belly but I'm afraid of losing my curves in the process. I hear that working out before breakfast cause muscle loss. I don't want to sacrifice my muscle by working out on an empty stomach. Any advice please

May 24, 2016

Adrian Bryant

muscle loss only occurs during extreme starvation and even at that point you would have to be very lean for muscle loss to occur.

the only way you'll lose curves as you lose weight is if your curves are made up fo fat

May 24, 2016


Thank you so much for the great advice. I feel better now about doing fasted cardio.

May 26, 2016


I'm 41 female January 1st 2016 I've joined gym and started eating 5 small meals a day. Let go of soda and sweets. Before I would walk on treadmill for 45 minutes and work on legs and arm's. Then in march I stared zumba classes Monday Tuesday and Thursday for one hour but stopped walking. I'm done to 179. But I've been thus way for about 7 weeks. Should I start back walking and doing more? Plus once a week I have a cheat meal. Should I stop that? I would like to be around 145.

May 17, 2016

Adrian Bryant

go here to see what you need to do to get your weight loss jump started again but what about your calorie intake? are you tracking your calories

May 17, 2016


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

Incorrect please try again
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