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.

Put any questions or comments you have in the box here below & by the way... I'm Adrian Bryant & I will make you Look Good Naked - See the success stories if you don't believe me!

Fez

YOURE DOING GREAT

Not everyone can do this PERFECT the first time and it seems you get stronger each time you do this and you will keep getting better and...

make sure you keep track of your progresss so you can keep challanging yourself each workout to burn more fat each time you do this

DONT GIVE UP NOW - youre doing great!

Adrian Bryant | 12.16.09 - 9:49 am

Hi, I am 30 and weigh 240lbs. Basically a lazy couch potato. I have started your workout #2 for a weak now. I am doing it every alternate day. Here are my concerns:

-First time I couldnt even finish it once! I felt spinning. hence decided to do only one routine.
-Now I am doing two repetitions. and Once interval. In the step 3, Do I have to bend my legs completely or go half way? just enough to jump?
-I am no good with weights at all. when you say to use 10lbs dumbells, do you mean 10lbs on both sides? or 5lb dumbells on each
-I cant even do 4lbs each side (thats what i am doing now) and it is extremely hard.

My two reps and the interval takes almost 50 min.

Thanx for the help.

Fez | 12.16.09 - 7:42 am

Fran

YES!!

you can do that - that's a great idea and a good job on your part in taking action to come up with something to make you lose weightfast!

Adrian Bryant | 12.14.09 - 6:10 pm

Hi,

Can I combine "fast weight loss workout # 1" and "fast weight loss workout # 2" through out the week?

For ex.
Do #1 on Mondays and Wednesdays and then do #2 on Tuesdays and Fridays?

Or can I do #1 on the mornings and #2 on the afternoons 3-4 times a week??

Thanx!

Fran | 12.14.09 - 6:01 pm

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