Fast weight loss workout #2 ^{(Burn
a lot more Fat
Faster & in less time!)}

Here's the weight loss workout you'll do to burn fat real fast... ^{(watch the video above again to also see how to do this
fast weight loss workout)}

Step 1: First you're going to start off by doing 15 power cleans using 10-to-20 pound dumbbells - then you take a 90 second rest and...
Step 2: Then you're going to do 15 repetitions of the Squat-to-Push press combination exercise - you take another 90 second rest and...
Step 3: Then you're going to do 15 power cleans & squat-to-push press all in one big exercise - you then take a 2 minute break and...
Step 4: Then you're going to do 150 Jumping Jacks (or just do Jumping jacks for 1-to-2 minutes without stopping) - then you take a 1 minute rest and...
Step 5: Then you're going to do 150 Ski Steps (or just do Ski Steps for 1-to-2 minutes without stopping)- then you take a longer 2-to-5 minute break and...
Step 6: Then you're going to repeat this entire workout (Steps 1-thru-5) 1-to-3 more times and...
Step 7: After you've gone thru this workout a total of 2-to-4 times... You then do ONLY ONE 10-to-20 minute interval workout to burn even more fat - Go here to see how to do interval workouts & see different interval workouts you can do so basically...

You do what you see in the video above 2-to-4 times and then you Do ONE 10-to-20 minute interval workout and...

Remember: If you get tired while doing this workout - It's Okay to stop and rest as long as you need to complete this fast weight loss workout routine at least 2 times but... You do want to get to a point where you only take 1 minute breaks after you finish doing a certain exercises within this workout routine and for MEN or women...

If you want To build more muscle while burning fat - You can use heavier dumbbells (weighing more than 20 pounds) and do only 8-to-12 reps for steps 1-thru-3.

To burn even more fat while doing this workout routine...

You can rest less between exercises...
You can do more repetitions of the exercises in this workout and/or...
You can use heavier dumbbells when doing the exercises in this workout.

It should take you 15-to-45 minutes to go thru this fast weight loss workout routine 2-to-4 times and the 1 interval workout at the end and...

You should only do this weight loss workout 3-to-4 times a week

When can I expect to see results?

Depending on how much you weigh and the type of diet you're on... You can expect to lose up to 4 pounds a week with this weight loss workout so if you're trying to lose as much weight as you can... It's best to do this workout routine while doing one of these weight loss diet plans and...

After your first 3 workouts - You should also expect to have a much more firmer body from head-to-toe since all the exercises in this workout work every muscle in your body.

Responses to "Fast weight loss workout #2"

Michelle

Just 3-4 times 2x a day at the most

Adrian | 10.01.09 - 3:15 pm

Hi, is it okay to do this exercise daily twice a day? I have done these exercises twice a day for the past couple of days and my stomach feels flatter already, I am a little sore but I am stretching.

Michelle | 09.30.09 - 9:06 am

Derek

At that weight you should be pretty lean.

I think you have ripped abs already and you are trying to get SUPER perfect abs.

I think focusing more on ab exercises like at nowloss.com/4 and NowLoss.com/abs to build abs and less on fat burning is what you need and...

I never heard of the apollo belt but it sounds like a gimmick that may not work

Adrian Bryant | 09.29.09 - 9:57 am

I now am 141-142 with a waist inch of 29 im 14 should i lower my body fat or am i good? i can see my abs but i want to get them really RIPPPED and maybe work on the apollo belt does this sound like a reachable goal? if so what should i do?

Derek | 09.28.09 - 5:59 pm

Derek

Both

See nowloss.com/i to lose more fat and/or

see nowloss.com/4 and NowLoss.com/abs to build abs

Adrian Bryant | 09.28.09 - 9:16 am

i weigh around 140-141 pounds and have a waist of 29-30 inches im not seeing my abs very well do i need to work them more or lose more body fat?

Derek | 09.27.09 - 12:31 am

Danielle

Yes

but go to NowLoss.com/50 to lose 50 pounds in 5-to-8 months

Adrian Bryant | 08.06.09 - 12:28 pm

I Really want to lose weight about 50 pounds in 3-4 months and I'm only 19. I've tried lots of different things... is there anything you suggest?

eminem_rocks_6969@hotmail.com

Danielle | 08.06.09 - 2:41 am

Scarlet

you should only do this 3-4 times a week and soreness is to be expected after the first week of doing this and if you're really sore...

take 2-3 days off but after maybe 2-4 week - the soreness AFTER working out will not be there

Adrian Bryant | 08.01.09 - 11:22 am

Hi, thanks so much for making this, i really appreciate your work!

i did this workout so far for 3 days and now my muscles are really sore

some people tell me that this is expected and i should keep working out, and the soreness will go away

is that true?
should i keep working out?

and if i stop for a day, will the workout not take effect?

Scarlet | 07.30.09 - 7:26 pm

Diana

yes - you can lose weight without doing the intervals at the end

Adrian Bryant | 07.28.09 - 9:59 pm

is it okay if i not do the intervals?
will the workout not work very well if i did?

I did the first 6 steps
6 times though.

Diana | 07.28.09 - 9:14 pm

Niike

You do your interval workout after you completed steps 1-thru-6 at least 2-to-4 times and yes...

You can do the at home weight loss workout for your interval

Adrian Bryant | 07.17.09 - 7:34 pm

its time to switch my exercises up, but I have some questions. I don't understand step #7, do i do a 10-to-20 minute interval workout after each time i do steps #1 - #6? Or just do the interval workout 1 time after ive done the #1- #6 4 times over the week? If so, can I do the the workout from "Lose weight at home for free" for 20-30 min since I don't have somewhere where I can to intervals other than do that

Niike | 07.17.09 - 4:04 pm

ken

You really should rest more if you're sore and let your muscles recover and you'll build muscle and burn fat and eventually...

You'll be able to do this up to 3-4 times a week

Adrian Bryant | 06.24.09 - 9:09 pm

I did this workout for the 1st time and i was really sore the next day so i took off and did this workout on wednesday. Should i still do this workout on the days im sore?

I still want to possibly build muscle and burn fat

ken | 06.24.09 - 9:09 am

dillion

twice a day 3-4 times a week is enough

Adrian Bryant | 06.23.09 - 7:50 pm

Can i do this workout 3 times(in 2 workout sessions a day) and then do other exercises for the last one that includes lat pull-down, dips, dumbbell bench, and bicep curls?

dillion | 06.23.09 - 6:17 pm

Ron

You do what you and ONLY YOU feel you need to do to be happy and you can go to NowLoss.com/w for muscle

Adrian Bryant | 06.17.09 - 3:39 pm

I feel that i had to lose weight because of other people giving me opinions and i wanted to feel better about myself.
It says my classification is healthy but maybe i need to gain muscle to look better?

Ron | 06.16.09 - 11:06 pm

Ron

Who told you had to lose 20 pounds.

Your weight is fine

Go here to see for yourself and...

it's going to be tough to lose 20 pounds that fast no matter what you do when you dont have much weight to lose in the first place

Adrian Bryant | 06.16.09 - 8:14 pm

Hey Adrian,
I am 15 years old and I am doing Fast workout #2 in the morning and Fast workout #1 in the evening. I am trying to lose 20 pounds during the summer (60 days) for a school sport.
My question is, since im doing both fast workouts, should i only do the 10-20 min interval once or twice in a day?

and i weigh 148 pounds at 5"6
Am i able to lose 20 pounds in that amount of time?

Thanks in advance

Ron | 06.16.09 - 1:01 am

Nina

NO

Do steps 1-thru-5 2-to-4 times and then

You do 1 10-to-20 minute interval workout (See NowLoss.com/i)

Adrian Bryant | 05.21.09 - 8:56 am

hi
sorry im slightly comfused with steps 6 and 7
- do i do steps 1 to 5, 3 times
- then do steps 1 to 5 every 20 minuntes through out the day ??

Nina | 05.20.09 - 11:04 am

Shanille

YES

it's always a good idea to switch workouts 9at least every 3-4 weeks) to continually trick your body to keep seeing results

Adrian Bryant | 05.18.09 - 7:18 pm

Hi Adrien,

I just wanted to say thank you so much for this website, you are truly a blessing. I have been doing the weight loss workout #2 for a month now, and the results are amazing! I have always had a problem with belly and back fat...and since I've been doing this workout I can practically see the fat melting away. However, after a month I can feel my body apapting to this workout so to burn the last bit of fat left (about 10 lbs.) I plan on switching to workout #1. Do you think this is a good idea, or should I continue with the same workout with heavier weights?

Shanille | 05.17.09 - 3:05 pm

Pipi,

IF you mean by doing all that for a total of 3 times then YES - that's okay but remember to do your 10-to-20 mintue interval afterwards

Adrian Bryant | 05.01.09 - 9:57 am

Adrian,
Is it OK to do workout #2 once, workout #1 once and then workout #2 again during a workout session?

Thanks

Pipi | 04.29.09 - 7:41 pm

Pipi,

Yes - just look at NowLoss.com/abs

Adrian Bryant | 04.28.09 - 7:55 am

Hi Adrian,
I notice there is nothing specific for abs in this workout. Can I add some abs after doing this workout and the 10-20 min cardio? I had a baby 3 months ago and really need to tone flabby abs.

Thanks,
Pipi

Pipi | 04.27.09 - 12:04 pm

Tyler,

It's no need to do all that extra but to lose fat...

also make sure you're eating enough to lose fat

Adrian Bryant | 04.21.09 - 8:38 pm

Adrian, if I do steps 1-5 on this workout and then do the following circuit:
1. 15 squats
2. 10 lunges on each leg
3. 10 inverted pushups- legs resting on bed or chair, then scoot body until it's bent 90 degrees. Works shoulders.
4. 10 pushups (all the way down)works chest.
5. 10 more pushups, but hands form a triangle with thumbs and index fingers. Go down, touch the triangle with chest. Works triceps.
6. 10 body raises (holding for 5 seconds in raised position). Hands behind head, lying on stomach, lifting up torso.
7. 20 crunches, holding position when shoulders are a few inches off the ground.
I'm 15 and weigh 150 pounds, 5'8 in height, and I want to lose my body fat by summertime and get in great shape for wrestling season. I play lacrosse, doing between 2 hours to 3 hours a week of activity with lacrosse.

Tyler | 04.21.09 - 8:00 pm

francesca,

Yes but only do it for 1-to-3mins

Adrian Bryant | 04.21.09 - 8:37 pm

hi adrian
i was wonderig if instead of doing the jumping jacks and the ski steps i could jump rope for 3-5 mins. would that be alright

francesca | 04.21.09 - 5:06 pm

drake,

YES - that plan will work fine and...

Make sure you are eating the right amount of calories for your goal

Adrian Bryant | 04.16.09 - 8:55 pm

can i do the bicep workout, dips or handstand push-ups on the days i'm not doing this fast weight workout?

ex- mon-(fast weight) tues- (bicep)
wed-(rest) thurs-(dips or handstands) fri-(rest) sat-(fast weight) sun-(rest)

drake | 04.16.09 - 3:14 pm

Alan,

Yes - working out like that before & after school is okay but make sure you are eating more than TWO 300 calorie meals and try to at least eat FIVE 300 calorie meals a day

Adrian Bryant | 04.01.09 - 8:28 am

aight Im 15 and ready to change my life, ive been doing exercise #2, with the jumping jacks and stuff, and i must say, its pretty hard for me, since i weight 240 pounds and im 5'9, but im not giving up, i was just gonna ask tho, is it ok if i do 2 before i go to school (2 sets of steps 1 through 5 of exercise #2) have my breakfast of 300 calories ( i know my meals now) go to school etc, then when i come back, have another 300 calorie meal, and do one last set and my interval workout?

Alan | 03.31.09 - 7:56 pm

Steven,

Yes - I didn't think about that... you may just want to do them for 45-to-90 seconds

Adrian Bryant | 03.24.09 - 6:56 pm

Whats a good way to keep track of how many Jumping Jacks and Ski Steps your doing?

Is there a way I can use a timer?

Steven | 03.24.09 - 1:05 pm

adriana,

YES - the fast weight loss workout will help you reach your goal but...

You need to see how to break out of a weight loss plateau also

Adrian Bryant | 03.19.09 - 5:46 pm

hey,
im 24, 5'3 n 157 pounds ive lost around 48 pounds so far in a year by changing my diet alone. ive never realli worked out. my goal is to be 116 pounds but ever since my weight loss ive stopped losing weight despite the diet. my question is if i do this fast weightloss exercise programme once a day only 3-4 times a week in how along a time would i be expected to get to that aforementioned goal? plus is it enough to just do this workout plan or do i hav to combine any more exercises? i hav a tight schedule

adriana | 03.19.09 - 12:02 pm

Kathy

Go to NowLoss.com/50 and pick "LAZY" as activity level to lose weight faster and if you find after 2-to-3 weeks your weight loss is slow - cut an extra 250+ calories from your daily diet

Adrian Bryant | 02.22.09 - 12:31 pm

Hi Adrian, im am 34 and i weigh 300lbs. i have started working out 5x's a week. do you have any suggestion to help me loose about a 100lbs.

Kathy | 02.21.09 - 9:02 pm

#37

Surya,

It seems like you got the workout part down but...

Go here to see how to eat to lose 10 kilos

Adrian Bryant | 01.27.09 - 6:22 pm

#36

Hi,
I am female,23 ,my height is 5'5 and weigh 70 kilos.I am going to the gym from the past 3 months and I do both cardio and weights as well.But I haven't lost a gram although I can feel that my dresses fit a bit better now.I want to reduce 10 kilos to look good.I have more fat stored in my arms,hips and butt.How do I lose weight and get toned up arms and burn the fat surrounding the butt?

I have gone through your workout plan and started doing your Fast Weight loss program #1 only yesterday.I am feeling fantastic while working out.Can you please suggest me something so that i could reduce atleast 4 kilos in a month.

Thanks

Surya | 01.27.09 - 3:11 am

#35

Anthony,

Do this new program here to get ripped and to answer all your questions

Adrian Bryant | 01.20.09 - 9:23 pm

#34

Hey Adrian got a couple questions..i do this workout 3 times a week-2times everytime i go and then i do a strength training program for 3 days(squats,bench press, pushups,deadlifts, pullups,inverted rows..etc pretty much compund exercises) doing these programs every other with a day off after the third workout..my question is, is better to do just one program at a time? and will i build muscle and burn fat at the same time by doing these two programs together more efficiently? im 511'' 186

Anthony | 01.20.09 - 7:46 pm

#33

Meghan,

You really don't need to lose weight since you already look good - see the height weight chart here but...

It takes longer for normal weight people to lose weight since they don't have much weight to lose.

Adrian Bryant | 12.26.08 - 12:32 pm

#32

hello
your site is AMAZNG! I love all the tips and workouts. I'm 5'8 and 123lbs and I'm 15years old. I wanna lose about 20-25 lbs. best workout??
thanks!

Meghan | 12.25.08 - 10:18 pm

#31

Jess,

The best way to keep weight off is to just stay active and...

Eat the amount of calories you need to eat to stay at 110 pounds

Adrian Bryant | 12.22.08 - 11:29 am

#30

Hi,

Your website is wonderful. I did this exercise program for only a week now and I lost 8 pounds already. Before I discovered this great website I had the hardest time losing weight I was 140 pounds and 5 feet tall. I never thought I can lose my weight I thought I would be over weight forever. Thanks to your website I have hope and My goal is to be 110 pounds. I have confidence that this exercise program will help me reach my goal. After I lose a lot of weight and reach my goal of my perfect weight which is 110 pounds for my height 5 feet with this exercise program. What do I have to do to keep it off. Meaning do I have to keep doing this exercise program forever? If not what is the way to keep the unwanted weight off for good.

Thank you again,

Jess | 12.21.08 - 3:25 am

#29

Holly,

This weight loss plan here

Adrian Bryant | 12.19.08 - 8:21 pm

#28

Hi I am 23 years old 5'6 176 pounds I already got off 24 lbs aftering having my baby I dont know what is a healthly weight for me? What regimen would best for me on here?

Holly | 12.19.08 - 6:17 pm

#27

christa,

Look at the best way to lose weight fast if your time is limited

Adrian Bryant | 12.17.08 - 6:31 pm

#26

i'm a female, 21, 5'9", 205. what's a good diet and workout plan with a tight budget and not a lot of free time?
i usually just try to watch my fat intake, but i don't have a lot of time to exercise

christa | 12.16.08 - 7:43 pm

#25

caro,

this is the best diet & exercise plan for you

Adrian Bryant | 12.11.08 - 5:34 pm

#24

i'm 32 years old, with 130 pound i want to lose 15-20 pounds, what is the best exercise for me and diet?

caro | 12.10.08 - 12:14 pm

#23

Lauren,

Yes, it's okay to do fast weight loss Workout programs #1 and #2 at night but ONLY do ONE of them

Adrian Bryant | 12.08.08 - 3:06 pm

#22

I can't workout in the mornings, only night. Would the Workout programs #1 and #2 be ok to do at night?

Lauren | 12.07.08 - 7:40 pm

#21

Lauren,

this is the best diet & workout plan for you

Adrian Bryant | 12.07.08 - 7:19 pm

#20

Hi - I weigh 140 pounds, i'm 26 years old - female. I want to lost 20 pounds by March 1, what do you suggest is the best workout program for me?

Lauren | 12.07.08 - 7:06 pm

#19

Rose,

Working out once a day is fine and at your height & weight - you should expect to lose 4-to-8 pounds a month

Adrian Bryant | 11.24.08 - 5:55 pm

#18

hey
due to tight work schedule,im doing fast weight loss routine 2,buti can exercise only once a day,is that okay?

I'am also doing exercises to lose love handles,lower back using scale,inner thigh exercise,150jumping jacks,everyday.
how much weight can i lose? in a month?

rose | 11.23.08 - 10:11 am

#17

rose,

Eating too much and not exercising enough is what makes you put on weight and YES...

it's okay to eat potatoes but you should have some protein with your carbs(potatoes) Look at how many carbs & protein you needand...

You lose weight on your calves by losing weight all over your body

Adrian Bryant | 11.18.08 - 3:53 pm

#16

i weigh 149 and scale to5'7 i am overweight and plan on doing this deit with second regime.
is it right for me?
and ive heard potatoes put on weight,but uve written otherwise.how do i eat them so i dont gain weight?how can i lose weight on my calves?i mean so that i can wear summer dresses?

rose | 11.18.08 - 7:33 am

#15

david,

NO - it's best to give your body time to recover

Adrian Bryant | 11.16.08 - 3:13 pm

#14

hi, u've said to do this workout 2 to 4 times and 3 times a week... will it help if i do it once everyday??

david | 11.14.08 - 11:16 am

#13

daisy,

YEs - men & women can do these workouts to lose weight

Adrian Bryant | 10.12.08 - 5:54 pm

#12

are these workouts for girls/women. I ask because in the videos , its a man doing these workouts. I am 165 pounds...5 3' ...i want to loose 30 pounds in 2-3 months..please help...thanks a lot..

daisy | 10.12.08 - 11:32 am

#11

Jennifer,

You need to do this weight loss plan and Eat these types of foodsand if you need more help just contact me

Adrian Bryant | 09.30.08 - 8:56 pm

#10

I weight is 345, I will like to loose 45lb by christmas will i be able to do that in how. Problem that i have is eating because i do not no how to cook. Please Help me im only 24yrs old. E-mail monikejennifer@yahoo, Thank you.

Jennifer | 09.30.08 - 7:42 pm

Lisa,

NO - An unbalanced diet is bad for your diet and to make things simple...

Try to have a serving of complex carbs & lean proteins at every meal you eat

Adrian Bryant | 07.23.08 - 9:17 pm

Are carbohydrates bad or good for my diet?

lisa | 07.23.08 - 8:59 pm

how many calories will i burn if i do this workout 3 times and walk up and down stairs for 15 mins?

farah | 07.11.08 - 12:01 pm

Diane,

YES - YOU can mix the fruit and veggies in a shake with the protein powder but...

If your hunger levels are getting higher - go back to eating raw fruits & veggies separately

Adrian bryant | 07.08.08 - 10:09 am

can i mix the fruit and veggies in a shake with the protein powder or does it have to be eaten separately before the meal? Do i have to eat a meal directly after veggies/fruit/shake?

Diane | 07.08.08 - 8:19 am

Nisha,

I would still only do Fast weight loss workouts #1 & #2 for only 4-to-5 of the next 10 days max and the other days...

*You can do light-to-moderate longer 60 minute cardio sessions and/or

*Other weight loss intervals but...

I know the plan I gave you says "lose 10 pounds in 40 days" but I still believe that's the best way you can do the fast weight loss workouts #1 & #2 the most wihtout overtraining but...

If you think you can do those workouts everyday - then more power to you but like I said...

You may not be able to do so because you're not giving your muscles time to rest.

It's okay to do light-to-moderate longer cardio sessions everyday and in some cases - it's even okay to do intervals everyday but it's still best to only do intervals 3-to-4x a week at most

Adrian bryant | 06.09.08 - 4:33 pm

thats 40 days though..

i only got 10! :S

Nisha | 06.09.08 - 4:16 pm

Nisha,

YES & NO

YES - IF you think you can handle it - but you'll burn out from doing this too much so I advise against it.

If you're on a short time frame - Do this workout plan here - it'll have you working out everyday

Adrian bryant | 06.09.08 - 7:27 am

hi
can i do workout #1 on monday, wednesday, friday and sunday..
aand also do workout #2 on tuesday thurday and saturday?
im on a time scale for the 20th of june!
i weigh 147lb at a height of 5"2 and am 18 years old

Nisha | 06.09.08 - 5:22 am

Ask me questions or leave comments about "Fast weight loss workout #2"

To Look Good Naked...

Fast weight loss workout #2 (Burn a lot more Fat Faster & in less time!)

*Here's the weight loss workout you'll do to burn fat real fast... (*watch the video above again to also see how to do this fast weight loss workout)

To burn even more fat while doing this workout routine...

When can I expect to see results?

Responses to "Fast weight loss workout #2"

Fast weight loss workout #2 ^{(Burn
a lot more Fat
Faster & in less time!)}

Here's the weight loss workout you'll do to burn fat real fast... ^{(watch the video above again to also see how to do this
fast weight loss workout)}