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.
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.
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
Surya,
It seems like you got the workout part down but...
Go here to see how to eat to lose 10 kilos
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
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.
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
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
Holly,
This weight loss plan here
christa,
Look at the best way to lose weight fast if your time is limited
Lauren,
Yes, it's okay to do fast weight loss Workout programs #1 and #2 at night but ONLY do ONE of them
Rose,
Working out once a day is fine and at your height & weight - you should expect to lose 4-to-8 pounds a month
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
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
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
david,
NO - it's best to give your body time to recover
daisy,
YEs - men & women can do these workouts to lose weight
Jennifer,
You need to do this weight loss plan and Eat these types of foodsand if you need more help just contact me
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
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
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
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
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
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