Fast weight loss workout #1

*Here's the workout routine you'll do to lose weight faster...

(*watch the video above to also see how to do this fast weight loss workout)

Step 1: First you're going to do 15 weighted jump squats using 5-to-15 pound dumbbells - then you take a 1 minute rest and...
Step 2: Then you're going to do 15 "bodyweight only" jump squats - you then take another 1 minute rest and...

Step 3: Then you're going to do an abdominal crawl for 100 feet or hold an abdominal plank for 45-to-90 seconds and then without taking any rest...
Step 4: You're going to go right into doing 100 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 20 pushups using a pair of 5-to-15 pound dumbbells Or 20 Board Push-ups Or 20 Chair Push-ups Or 20 Elevated Push-ups and then without taking any rest...
Step 6: You're going to go right into doing 100 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 7: Then you're going to repeat this entire workout (Steps 1-thru-6) 1-to-3 more times and...
Step 8: 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...

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

You can rest less between exercises...
You can do more than a 100 Jumping Jacks or Ski Steps...
You can do an abdominal crawl for more than a 100 feet...
You can use more weight when doing your pushups and/or weighted jump squats and/or...
You can do more than 15 "bodyweight only" jump squats

It should take you 25-to-50 minutes to go thru this fast weight loss workout routine 2-to-4 times and do 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...

Start building a nice six pack & a flatter belly from doing the abdominal crawl exercise included in this workout and...
Your upper body will be less flabby & much firmer due to the pushups you're doing in this workout and...
Your legs will take on a nicer shape because of the Jump squats you do in this fast weight loss workout.

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!

Anonymous

Go to NowLoss.com/p

Adrian Bryant | 12.22.09 - 4:55 pm

Hello Adrian, 1st i just wanna say this is a great website. i need you're expert opponion before i get started. i dont know where to start or how to eat to acomplish my goals. my goals are to lose weight (get back down to 135lbs.)and to get my big and round booty back. i am 25yrs old, am 5'3',
weigh 158lbs, measurements are 38D-31-41. hope this helps.
thankx in advance. dorsey007@yahoo.com

Anonymous | 12.18.09 - 11:41 pm

Georges

You may want to have a few complex carbs from NowLoss.com/199 before hand but really...

with these workouts - you just have to build up your endurance and after a while..

you'l get better

Adrian Bryant | 12.09.09 - 5:47 pm

I like your manly cardio, but I am very tired after the first set of excersises, I am doing this in the morning. Can you suggest me what to eat before to gain energy.

Thanks

Georges | 12.09.09 - 1:44 am

Jackson

I don't know exactly how many calories you burn but ITS A LOT and you yourself are proof of that but also...

you continue to burn calories after you finish and also remember to do a 10 minute interval workout after you finish your workout (see NowLoss.com/i)

Adrian Bryant | 09.11.09 - 7:02 am

hey, i just started this today & love the feel of muscle burn & blood flow but i get bad chest pain, but itll go away soon, my Question is how many calories do i burn? I do it twice, but instead of Weights i do 40 "sissy" pushups and do JJ's & SS's in 25 intervals untill i reach 100! i'm 6'4 280lbs. hoping for 220 in 6 months i'm following all your eating tips, calorie plans and workouts big Thanks A.

Jackson | 09.10.09 - 12:10 pm

Carlos

Look at this home workout plan here

Adrian Bryant | 08.22.09 - 12:43 pm

hey Adrian,
well i'm totally sick from my appearance and my schedult dont allow me to go Gym so please what are the exact exercises i can do at home to flat my breasts and tummy...
I lost 20 Kgs in 1 month a year ago but my body is still not the good..
I need to make some muscles.
Thanks

Carlos | 08.22.09 - 10:23 am

Porsha

It shouldnt interfere too much or not all all since it seems like you're doing a real long workout

Adrian Bryant | 08.19.09 - 10:31 am

hello!
this website has so much great info! i had a question. i did so interval training on monday, what i did was a leg circuit followed by 10 mins of interval training (intense) than ab circuit followed by the 10 mins of interval training and so forth until i finished all the exercise. this equaled up to 40 mins of cardio. but my question is-- is that ok? will they contradict edach other? with the cardio interfer with my or prevent my muscles from growing?
thank you for your time.

Porsha | 08.19.09 - 12:34 am

Thanks a lot.
Am starting tomorrow morning as soon as I wake up.
Wish me luck
I have approx. 20kg to lose..

Fanny | 08.16.09 - 8:10 am

Fanny

TO warmup - just do anything of LIGHT intensity that warms you up or gets your blood flowing and heart pumping some.

warming up is relative to each person.

Some HAVE to warm up while others don't

Adrian Bryant | 08.16.09 - 8:04 am

Hi, i think your "Fast weight loss workout #1" is terrific BUT i would like to get some warm-up before I start as I got a lot of back and knee problems in the past.Is there something you could propose?
Thanks for the great job : )

Fanny | 08.16.09 - 8:00 am

olu

Go here for a flat tummy and...

See how these moms got a flat tummy

Adrian Bryant | 08.16.09 - 7:55 am

am breastfeeding and my baby is 5months how can i get a flat tummy

olu | 08.15.09 - 4:59 am

T.

DO NOT BE DIscouraged!!

Your weight loss slows down as you lose weight

Look at these weight loss factors to see why

But you can use these tips to speed up weight loss

Adrian Bryant | 08.14.09 - 12:24 pm

Hi Adrian - I am very overweight but I have been dieting and working out for the last several months. I have lost 40 lbs so far and seem to be doing well but I have some issues. It seems the more I walk and try to work out, the more my weight loss slows down then stops all together. I walk 3.2+ miles a day and 3 days a week I use the weights/bench. I tried this work out for a change but I can't get through it yet... I can only do 15-20 jumping jacks at a time (then MUST rest) and the push ups I just gave up on. I need to get some serious additional pounds off (approx. 60) and need to get fit/tonned for me. Any other suggestions? I greatly appreciate your welth of knowledge and willingness to share it. It helps me and is very inspirational.
Thank you again, T.

T. | 08.13.09 - 8:34 am

Karla

YES!!

Jumprope instead of walk for intervals

DO NOT do fast weight loss workouts and/or intervals everyday and only do it 3-to-4 times a week 1-2 times daily

the amount of weight you can lose depends on how overweight you are and the more overweight you are = the more weight you will lose

Adrian Bryant | 08.12.09 - 8:10 am

Wow...
Today was my first day trying NowLoss.com techniques.

First I did Intervals (from NowLoss.com/15) for 1.60 miles. Walked at 4.0mph for 60 seconds, Ran at 10mph for 60 seconds. I thought I was cute until about halfway through the process and it started kicking my butt! lol It was a nice change from my normal 3 mile run and more fun!

Next I did the NowLoss.com/abs routine. It said to pick 1 or 2 exercises, so I picked two of them.

I chose #1 and #7! I was able to do 3 sets of 12 without the incline bench. I was hoping I'd do better. Guess it shows the machine I was using wasn't doing very much. lol
#7 was a KILLER! I watched the video and was like, EASY! Wrong! I was able to do only 1 set of 100 feet. My goal is to get up to 3 sets of 100 feet.

I also did jumping jacks, which I'm not a fan of, but I still did 3 sets of 50.

I concluded with a full leg workout on the machines (quads, hamstrings, calfs, glutes, hip ab/aduction)

Overall, I felt really good about today. I like having options to mix up my workout so we'll see how it goes.

Thanks for all the great information Adrian! I'm just posting this to help others by sharing my thoughts about certain workouts!

-Steven

Steven | 08.11.09 - 10:06 pm

Steven

Great!

Just take action and be in touch when you need more help

Adrian | 08.10.09 - 8:43 pm

Thanks! It took a lot of hard work, focus and dedication to do all of that by myself. I sure do feel better though!

I checked out nowloss.com/15 and actually thought the Intervals and Fast weigh loss workout #1 & #2 looked interesting. Hopefully that's the right page that nowloss.com/15 was supposed to take me to.

The ab exercises look great and I will definitely give them a try as well.

I think getting bigger arms is kind of my fault. I've become dependent on machines instead of free weights. If I implement your workout with free weights I'm hoping I'll see more dramatic results.

Thanks again for your quick reply. I really appreciate it!

Steven

Steven | 08.10.09 - 1:20 pm

Steven

Good job by the way!

Dont focus on losing weight - focus on losing body fat.

To get your six pack - I suggest you do NowLoss.com/15 + NowLoss.com/abs

Go here for bigger arms

Adrian Bryant | 08.10.09 - 6:50 am

I'm a little stumped. In Feb 2009 I was 5'10" 198lbs. In 90 days I managed to reach 165bs. I'm now 161 lbs which I think is appropriate.
I usually do the following:
Day 1 - Run 3 miles, Lift weights (upper body -arms, chest, shoulders, back)
Day 2 - Run 1.5 miles, workout my legs
Day 3 - Off
Day 4 - Off
Day 5 - Repeat day 1
Day 6 - Repeat day 2
Basically, 2 days on, 2 days off, 2 days on, 2 days off and so on.

My problem is this. I'm happy with my chest and back, but my arms aren't really getting bigger. I know that it takes time though, so I'm patient in that regard. My main issue is I can't seem to get rid of the rest of my belly and love handles. There isn't a lot. If I poke it, there's like 1/4 inch to lose.

I'm concerned because I feel like I'm skinny enough though. I'm worried that losing another 10 lbs would look bad physically. Should I work on losing the 10lbs to get within my body fat goal and then focus on muscle gain? I just feel lost and like I'm doing the same things all of the time.

Thanks for any help,
Steven

Steven | 08.10.09 - 12:29 am

steve

start off with this beginner weight loss workout plan

Adrian Bryant | 08.02.09 - 12:51 pm

i am 6'2 280 with a very bad hip any work out plans with less impact that will give the same results?

steve | 08.02.09 - 4:11 am

NP

I don't understand what you mean by "Should I just go straight to working on my chest and abs?" and for...

"should I eat breakfast first"

Look at this short article for your answer

Adrian Bryant | 08.05.09 - 8:49 pm

Yes it's my first time.
But I'm actually not so fat.
Should I just go straight to working on my chest and abs?
And should I eat breakfast first?

NP | 08.05.09 - 1:12 pm

NP

is this your first time doing this?

If so you may need to back off and not workout as hard with this workout until you build yourself up to a point where you can workout without feeling faint after working out

Adrian Bryant | 08.04.09 - 7:47 pm

Hey Adrian.
I feel a bit tired and dizzy after one workout.
What should I do.

NP | 08.04.09 - 2:24 pm

steve

start off with this beginner weight loss workout plan

Adrian Bryant | 08.02.09 - 12:51 pm

i am 6'2 280 with a very bad hip any work out plans with less impact that will give the same results?

steve | 08.02.09 - 4:11 am

Terri,

Of course you will but you can lose more doing the interval afterwards

Look at fast weight loss tip #14 to see why

Adrian Bryant | 07.20.09 - 4:32 pm

Will I still lose weight doing the fast workout without doing the interval workouts?

Terri | 07.20.09 - 9:48 am

Terri

your heel can touch the floor

You can replace the ski steps and jumping jacks with other things you are capable of doing for 60-to-90 secs non-stop like jogging in place

Adrian Bryant | 07.16.09 - 7:12 pm

For the ski steps, is your heel actually touching the floor or do you switch feet before your heel touches?

Oh, also is there anything I can do to replace the jumping jacks and ski steps if I'm having problems with one knee?

Terri | 07.16.09 - 10:10 am

sara

See how to lose 10 pounds in a week

Adrian Bryant | 07.16.09 - 7:11 pm

what can i do to lose 5 pounds in 1 week is it possible im 5 3 tall and weight 150 thanks for your advice.

sara | 07.15.09 - 7:33 pm

amy

both burn lots of fat

only do them 3-to-4 times a week

the fastest way to lose weight with these workouts is to do this workout plan here

Adrian Bryant | 07.16.09 - 7:10 pm

is it okay to do fast workout 1 and 2? i wanna burn weight fast before school starts, and which one burns fat more?

amy | 07.15.09 - 12:40 pm

Just curious

Doing this 3-4 times a week combined with eating right can definitely help you getting a flatter stomach and I cant promise you it'll happen by august.

The jumping rope will help but if you're doing the fast weight loss workouts then that's all you really need to do

Adrian Bryant | 07.15.09 - 7:21 am

I did this whole workout today for the first time. I love it! It really works my stomach. I would like to have a flatter stomach and nice butt by the end of August when i turn 40. If i do this at least 3 days a week can it happen by that time? Also, if i jump rope on my off days will speed up the process even more or is it not necessary? I weigh 150lbs at 5'0 tall. I know i'm overweight for my height but i'm not necessary trying to lose weight but reduce the belly fat and have a nice butt.

Just curious | 07.14.09 - 10:42 am

Lauren

look at steps 2-thru-5 here

Adrian Bryant | 07.13.09 - 7:57 pm

I'm almost 18, im 5'5 and weigh 115 pounds
I don't consider myself as 'overweight', but i have quite a bit of belly fat, an untoned butt and a muffin top that im very self conscious about im also consious that i have mild 'bingo wings'
I would like to get rid of this and tone up fast, but i dont know how!
I read that u cant target areas for weight loss and that i would need to adopt a weight loss plan to lose fat evenly throughout my body?
But im scared of losing TOO much weight... if i stand up straight looking at myself in the mirror i can allready see the outline of my ribs even though im not that skinny...
please help? suggestions for what to do? and how i should eat? (im vegitarian)

Lauren | 07.13.09 - 11:14 am

EBaybee

Probably with mine because it's something different but...

You'll get best results with a full diet and exercise plan here

Adrian Bryant | 07.11.09 - 10:18 am

Wassup. Im 17. Ive Always Been A Little Chubby Up Till About 9th Grade When I Started Working Out W/ Football. A Little Running And Weight Training. I Still Hav Fat Though. I Currently Run For About 30 Min In The Morning Then An Hour In The Afternnon. I Do At Least 100 Situps And 50 Pushups A Day. Ive Been Doing This For 6 Days Now. Will I Get Better Results With Your Workout Or Wat Ive Been Doing? Please Reply

EBaybee | 07.10.09 - 9:23 pm

Hino

See NowLoss.com/15

Adrian Bryant | 07.09.09 - 4:53 pm

I'm a 14 year old girl and am going to high school this fall.I am overweight by 15 pounds.Is it possible to lose those 15 pounds in a month?

Hino | 07.09.09 - 1:27 am

Stephanie

it's okay depending on what exercises you're going to do but you really don't have to since you already getting a full body workout with this fast weight loss workout

Adrian Bryant | 07.08.09 - 3:58 pm

Since you only do the workout 3-4 times a week, would it be ok to do more weight exercises the other days?

email: jp_mensik@yahoo.com

Stephanie | 07.08.09 - 3:52 pm

David

As you keep losing weight/fat you will lose your love handles.

15 pounds in 3 weeks may not be possible since you already lost 70 and as you lose weight - your weight loss rate gets slower and slower.

Go here to speed up weight loss

Adrian Bryant | 07.04.09 - 2:53 pm

im about 6'2 and weigh around 220. Ive been working out for about 5 months and i have lost about 70 pounds. im trying to lose 15 pounds in 3 weeks is that possible? and wat type of workouts would u recommend to lose love handles?

David | 07.02.09 - 4:58 pm

See the rest of the Questions other people asked about Fast Weight Loss Workout #1 or...