2 Ways to Burn More Fat 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.

Tip: Use a fat burner like Lipo-6, Hydroxycut or Yohimbine 30-to-60 minutes before your morning workout to burn even more fat.

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:

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Adrian Bryant NowLoss.com
1-60 of 269 Comments

Hello. I have tried so many weight loss plans and diets, but none of them worked. I always felt tired, hungry, and discouraged because I didn't see any results. Then I came across your page and I was hoping you could help me. I am a female 5'11 and weigh 195. I need to lose weight ASAP by the end of December, preferably 30-40 pounds, what would be the best plan for me? Thank you so much for your time!

October 26, 2018


Hey Adrian!

I am 20 years old, 5' 3" and 180 lbs. I want to lose 40 pounds by Christmas, is that doable?

September 30, 2018


Hey Adrian. I am a female 5'1 135 and need to lose 18 pounds for a challenge in 5 weeks. Is this doable?
Thank you. And what else do I need to do?

September 17, 2018

Adrian Bryant

use this emergency weight loss plan here to make that happen

September 18, 2018

Tiffany Morgan

I am a 36 year old female and currently weigh 180. I have lost 70lbs since May 2016. I'm now at a point, where I don't seem to be losing anymore but have gained muscle. I'm going to start intermittent fasting. However, I wake up at 3am to go to the gym, and go to bed @ 9:30 each night (generally). I believe I can eat between 10am-6pm and be okay, but just want to be sure. Also, I drink pre-workout and BCAA's before/during my workout. Do I need to stop drinking these things in order to fast? Thank you for your help!

April 17, 2018

Adrian Bryant

fasting means no calories SO NO for the bcaa's but more impprtantly you will need to use this to break out of a plateau

April 19, 2018


Hey Adrian!

So I want to lose weight, build a big bum while intermittent fasting. My plan is to workout (cardio and heavy weight training) at 6am and eat my only meal at 8.30pm. Moreover, I will be carb cycling too and a combo of low and HIIT cardio depending on off training days etc! I cannot go to bed on an empty stomach otherwise I would be up all night. I cannot workout in the evening either because I am at school and I work in the evenings. I have also noticed that once I eat during the day, I can't stop, that is why it is easier for me to eat before I go to bed. Is this plan beneficial? I am worried that there is such a huge window frame from my workout to when I eat and I won't see any muscle gains. Please help!

April 07, 2018

Adrian Bryant

first of all what is your total calorie intake

April 07, 2018


Hi Adrian
I'm 30 years old. 5ft1 and weigh 94kgs.
I've checked your website and just wanting to see which is the best for me to follow to help with the weightloss.
big thanks in advance

March 22, 2018

Adrian Bryant

follow the 2 steps here to find the best plan for you

March 23, 2018

Nisha Punjabi

I am a 26 year old woman from India. If i workout in the morning before breakfast, and trying to follow intermittent fasting of 15 hr fast and 9 hrs of eating, when should i take my vegan protein powder? I usually take it post workout. Should i continue taking it post-workout and count that as my first meal and start counting 9 hrs from therein?

March 10, 2018

Adrian Bryant

that's correct. once you take the protein powder or anything with calories that is when your fasting period stops

March 11, 2018

Nisha P

I generally consumer collagen powder on daily basis for my skin and hair. Can i consume that during the fasting period. The brand i use is Meiji's collagen powder.

March 12, 2018


Hi, Adrian,
I love your website, i totally love it.
I have two questions that i hope you can answer:
1- does drinking apple cider vinegar really works to loose weight?
2- if i am doing working out (hiit cardio and a little weight lifting) in the mornings, before breakfast, can i do intermittent fasting? I finish working out at 8 am; how long should i wait before having breakfast?

February 27, 2018

Adrian Bryant

1. no magic drinks. it may help if reduces appetite to make you eat less or it may help you reduce water weight but does nothing magically for burning fat

2. yes. does not matter when as long as your calories are right. see this

February 28, 2018


Hi I'm a woman who is 5'3'' and am 205 pounds. I want to get down to 125 pounds. How many workouts a day should I do? Thanks Adrian.

February 02, 2018


I have been on your site for a bit now and there is A LOT of awesome stuff but a little overwhelming. I am trying to find the best routine for me to get stronger and tighten things up a bit. If you could guide me in a direction on your site, I would be so grateful.

I am a 45 year young gal. Have lost 54 pounds since 5-1-17. I am 5'4" currently weigh 150. Unfortunately, I am now dealing with a squishy body and not loving it. I do a workout (HIIT) every morning) and walk on the treadmill for at least 30 mins every day. I am ready to incorporate more weights to tighten things up and get stronger.

I eat mostly fruits, veggies and beans, nuts, and seeds daily. VERY VERY little salt, oil, sugar. no processed foods and maybe a few chicken legs from Popeyes 2 times per year :) LOL!

Anyway, Everything is so soft. Not a fan.

One last question. I was in great shape before all the kiddos but I did have a bit of a boyish figure. Any suggestions as to how to help in the hip area would be great. If not, I would really just rather be strong and fit than soft and squishy.

Thanks so much!!

May God richly bless, prosper and protect you, your family and your business..

I almost forgot. I LOVE running but unfortunately, after having my youngest at 31, my bladder has dropped and I am unable :( I literally can't run or jump much at all or trouble is a comin'!

November 01, 2017

Ahebwa prossy

Hey I am a 25year old lady weighing 105kg I live in Uganda where there is mostly organic food but I keep on gaining weight, am really frustrated with how I look and for a week now I get up early and run, and I try to watch what I eat now but am requesting for professional help please to advice me on the right foods to eat that are in Uganda that don't have calories at all. And if you know chapatis please clarify about them am wondering if they are healthy plus samosas, thank you so much.

October 15, 2017

Jordy lopez

Alright I’m 18 year old male 5’10 I weigh 230-235 I wanna loose 35-40 pounds 4.5 months I work in the remodeling business sometimes inside and sometimes outside I’m constantly moving. What I really want is to loose the weight fast and gain muscle slowly I usually don’t eat in the morning so I think I can fast but only till about 2pm which is about 13 hours including sleep. I have a linemen’s body if that helps.

October 11, 2017

Adrian Bryant

start here

October 13, 2017

Gracey McAlpin

Hi, I'm a 12 1/2 year old female, I weigh 98 lbs, and I'm 5,4 ft tall. I wake up at 6:00 in the morning and when I'm done getting ready for school it's already time to go to the bus stop. Any fast workouts I could do in the mornings before I go to the bus? And also I NEVER eat breakfast!

September 18, 2017

Adrian Bryant

10 minute workouts

September 20, 2017


Hi Adriaan,

I am a 54 year old female that needs to urgently loose 15 kilograms due to a bone health problem. I am not good at following "diets" but do take multi-vita every day. Hence my thought is there a tablets I can take daily to help me loose weight until I am light enough to exercise without harming my already fragile bone structure due to being too over weight for me to follow my professional work out routine?
Your assistance in this matter will be hugely appreciated, thank you.

July 26, 2017

Adrian Bryant

no magic pilsl but have you seen this

July 26, 2017


Hi Adrian
I am a 36 year old woman and I am trying to drop about 20#'s prior to my vacation July 7. I am looking at your intermittent fasting, this sounds like something that I can do, however, I have some questions. So during your feasting periods are you supposed to eat ALL of your calories for the day? How do you know how many calories to stick to? The calculator on this sight said 1500 calories but other ones I have used like on MyFitness Pal they say 1200 calories. Also is it okay to drink Plexus during the fasting period, I feel like it helps me to suppress my appetite and control cravings, it does have 10 calories?

May 21, 2017

Adrian Bryant

yes - eat enough cals to lose weight during feasting.

you are supposed to have ZERO cals while fasting

overall - use this emergency weight loss plan here

May 22, 2017


Hi, do you have any ideas why I feel dizzy and I'm so close to fainting after some workouts? I am really not like this before.

May 11, 2017

Adrian Bryant

what kind of workouts cause that?

May 11, 2017

Addie Rose

Hi Adrian, I'm a 19 years old female and 5'7" tall. I'm also 190 lbs. I had lost 30 pounds off of zumba but gained it all back because of exam stress. Any advice?

April 30, 2017


I want to say thank you so much for all you do, you have inspired me to live a healthier more active lifestyle. I am 5'5 and I weigh 192 pounds. I am only 29 yrs old and this is the heaviest I have ever been. I have 2 kids and lately I have been really sad about the weight. Please help me

April 18, 2017

Adrian Bryant

start here

April 18, 2017


I am 24 , 5'2.5" , 167lbs woman. I would like to shed 40 lbs in maximum 6 months time period. Will 14: 10 intermittent fasting be effective ?I need your suggestion. Thank you

April 08, 2017

Adrian Bryant

YES and use this

April 08, 2017


Hi Adrian, I am a 49 yr old female. I started working out 4-5 times a week for a hour last May I lost over 20 lbs and felt really motivated (starting weight 198 down to 174). This past December I started having pain in my lower back and down my left leg. I saw a dr in Jan.. I was told to stop cardio. I started take a anti-inflammatory and muscle relaxer. Since Jan I have seen a Othro doc. He diagnosed me with siatica and referred me to take physical therapy. I will start next Wednesday. The pain is so bad at times that once I get home from work all I feel like doing is getting off my leg and icing my leg and back. I have gained 15 pds of the weight back . Needless to say I am very disappointed and depressed. What workouts would you recommend for siatica suffers?

March 25, 2017

Adrian Bryant

not being a therapist I cant truly recommend anything but these options are the best I can provide

March 25, 2017


I'm 64 5 ft 8 152 I would like to lose 10lbs. I need to tone up legs stomach and arms also. I can fast for as long as necessary. I never know what to eat though when it's time. I also work part time for 3 to 4 hours at a fast paced resturant. Please help

March 02, 2017

Roxanne sigler

Hi , I am currently 223 and I am 5'2 and I am 18 years old and I have tried everything t los weight I want to at least lose 95 pounds in 5 months or less what can i do

December 18, 2016


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

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