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2 Ways to Burn More Fat Quickly In the Morning

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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1-40 of 179 Comments

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


Adrian, or to anyone who knows...

doesn't our body have to burn the fat calories first before burning the actual fat (love handles) anyway?

So what difference does it make?

Say, I eat 700 calories of fat and protein calories (a normal dinner) and no carbs the night before.

I would still wake up with calories in my blood that I would have to burn before burning the actual fat.

Thank you in advance.

So what difference does it make if

June 11, 2015

Adrian Bryant

you are somewhat on the right track and that is why I recommend intermittent fasting

June 11, 2015


Hello, overall its best to workout do the mornings? Lately, I've been working out in the evenings doing the 40mins bike. Thank you.

March 26, 2015

ankur khandelwal

I am 25 years old. About 2 months ago i got my weight from 96kg to 83 by hard workout or dieting.but from one month i stop my workout.nowdays i got my weight again 94kg.i again start workout for 35 minutes,three times a day from 5-6 days but not loosing weight any more. Please advise what to do.

February 16, 2015

Claudia M

Dear Adrian:

I'm a 22 years old woman 1.62m and I weight 163 lb. I has always been difficult for me to lose weight although I know I can do it and right now I'm highly motivated to do it. What can I do? Please help me, I think It's time to change my life my goal is 138 lb.

January 22, 2015


I am 41 years old, 184 and 5.5'. I have recently quit smoking and gained a lot of weight around the middle. I don't eat a breakfast and a very little lunch but have a good dinner. I currently workout at home for 20mins about 5 days a week. I would like to drop 30 pounds....any suggestions?

November 12, 2014


try to reverse it eat more in the day and eat less at dinner time..

February 06, 2015


Stop eating at 6 or 7. Brush teeth instead.

April 13, 2015


I am 27 years old and 6ft tall. forgot to mention before :) before my weight was 83kg now around 76-77.

November 09, 2014


Hello Adrian,

i do cardio every morning before havin breakfast. HIIT for 30 mins and belly crunches 3 days in a week after HIIT. In evening i do strength workout but now my problem is i am unable to lose that last belly flab so i can see six pk abs. let me know please wht to do. i dont eat junk...processed food. allways eat clean diet and maintin muscle mass but unable to lose last 5-6 pounds of fat frm belly

November 09, 2014


i am 5 '8" and 180.and 25 yrs old,i started gym one month ago ,i want to lose my fat and my belly fat but don't want to lose muscles,what to eat or not,which type of workout to do

October 14, 2014


Hi Adrian,
I want to lose all the flab on my tummy and face.. i weigh 58kgs and my height is 5.3" .. I am overweight.. my focus is flatter tummy and toned body with very visible jawline and no chubby cheeks.. i am vegetarian so pls suggest me diet accordingly.. currently i go for walk to a park so i do brisk walking and running by intervals.. i eat lot of fruits as well.. bt cant place my one meal timing.. like i stay up till 3am so i eat at 12.30 - 1 am, which is not right but i mess up all my diet and hardwork of day due to this.. i want to start fat burner too.. PLEASE SUGGEST.. I have only one month with me to look Fab.

October 09, 2014


oh well ya forgot to mention my age, i am 24

October 09, 2014


I'm 33 and have about 22-23% body fat I ideally want to get to around 14%, I have gained lots of belly fat during the last 9 years, I am generally fairly slim apart from my stomach and each time I try something I tend to visibly lose fat around other areas but my belly is still the same, what can I do I dont mind fasting for upto 20 hours.i cant do much cardio as my chins hurt but I do football once a week and other than that I can do weights when required what training plan and meal plan should I follow?

July 25, 2014

Adrian Bryant

have you seen these options

July 27, 2014


Hi Adrian, just wondering what your thoughts are on fasted cardio and muscle loss. In your experience, do you think it can make you lose muscle as last year, I lost 10 pounds using fasted cardio but I have added a lot more muscle now and wouldn't like to lose it. Thanks

June 12, 2014

Adrian Bryant

I fast all the time and I have gained and not lost any muscle

June 12, 2014


Hi Adrian,

I was single and business wasn't so good for a good couple of years (6) in which I worked out a lot and for the past 2 years with a Personal Trainer 3 times a week. Now I am no longer single (jippee!) and business is booming which leaves me with very little time to exercise. I've always implemented interval training in my workout routine, but now this is my main focus. I try and do one day interval and one day normal training, but my running time is much slower after a interval training day. Is this normal? Should I rather rest?

My second question is: How can I implement weight training for intervals? With the Personal Trainer I use to do weight training for 1 hour twice a week. Even if I try to do weights for intervals, I find you cannot really increase your speed or weight as this causes injury. I have already lost a lot of my muscle and desperately want to avoid loosing more. What can I do?

May 06, 2014

Adrian Bryant

first answer. as you get in more shape your running should be back to normal.

if fat loss is your goal then you don't HAVE TO use weights but its best to use weights at a normal pace and then do intervals

May 07, 2014


my name is rajani deep . my weight 67.9 age 26 married I haven't any kid but i am so fat my body size 40,39,42.i dnt eat so much i take 3 roti 1 bowl vegetable every day morning at 11 amand whole day nill in evening i take snake and then i take dinner at 9 pm 3 roti and vegetable i like sweet .so pls suggest me for my diet and what to do to reduse fat ,because my hushand do not like me and he attract another girl in office so plese help me i really oblised u

April 16, 2014

jisan sam

I am 16 years old & mah wght is 77.1 .......
I going 2 gym since 7month so dat my weight is lose up to 5kg in 5 month then i play 4 muscle bt till now their is nt change in muscle.... I will do run on mrng & i will gone 2 gym in evening...
What i want take step 2 lose fat and build muscle?

March 14, 2014

Adrian Bryant

see this

March 15, 2014


Hi am 23 years old and my weight is 79.1 kg and i want to lose weight i used to run at morning for 30 minutes so i want to know how long its take to see the different and how many grams do you lose by running for 30 minutes 4 times a day.

February 12, 2014

Adrian Bryant

expect to lose 10 pounds every 4-to-6 weeks but make sure you use this diet as well

February 13, 2014


Hi Adrian. I love fasted cardio in the morning. I currently do the 10 minute jumping jack workout first thing when I wake. Just wondering what I could do after to increase my exercise duration from 10 minutes to 30 or 40 minutes. Thanks

January 09, 2014

Adrian Bryant

strive to add an extra minute or half mintue each workout

January 09, 2014

Sairam Ghanta

Hello Andrain,

Thanks for the free DVD. I am using the interval run video from that mostly and I am going good with that. To improve the intensity I am using 2x2 Kg dumbles and running. It gives me a lot of sweat. I really enjoy it. I am also following weight training workout and cardio from my trainer(free). I made some muscle. I am eating boiled bulgur+ millet powder+ flax seeds+ brow rice(total summing up: 50 gms or less) + 2-3 cups ofany Indian Veg/Non Veg curry + mixed with veggies like cabbage+carrot+ tomato+corn+ olives. I eat 3 bowls/per day adding an egg extra at breakfast. Do you see any drawbacks in my diet? I'm really curious how much healthy it is. I add protien plus bread to lunch if i am eating a veg curry. Please let me know your feedback. Thanks!

December 25, 2013

Incorrect please try again

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