Fast weight loss workout #1 ^{(Burn Fat Fast, Get a Flat Belly, & Get 6 pack abs)}

Julian,

Look at this to see what you need to do to make your abs visible

Adrian Bryant | 10.05.08 - 12:29 pm

Adrian, im 16, im 6'2 and weigh 192, im trying to get my abs to be visible should i do this and could u recommend me any ab exercises.i lift weights 3-4 times a week as well.

Julian | 10.04.08 - 3:37 pm

Kasem,

Go here to see what intervals are

Adrian Bryant | 09.26.08 - 5:36 pm

Hey Adrian i just recently found this website i am 17 years old and weight 182 pounds if i do this how much weight could i possibly lose within a few weeks maybe a month. I know being patient is something i will have to do and also i am a little new i dont usually do exercise like this i usually play ball so what are intervals. Thanks!

Kasem | 09.25.08 - 2:26 am

Jennifer,

Basically YOU & YOUR body is still adjusting to the workout and after time you should be able to complete the workout without get headaches or feeling dizzy

Adrian Bryant | 09.18.08 - 11:08 am

I recently started this program, done it about 4 times now and when I'm almost finished I get a headache and a bit dizzy. Any ideas why this is happening?

Thanks so much,

jennifer | 09.17.08 - 8:32 pm

Alexa,

You may or may not gain leg muscle but YES... It is a chance you will because of the nature of the exercises in the workout so to remove any fears you have of packing on TOO much leg muscle...

Do this weight loss workout program instead

Adrian Bryant | 09.16.08 - 3:48 pm

no worries adrian thanks for the advice...
one question though will the work out you assigned me make my legs get thick because my legs have gotten bigger and i'd like them to sim back down so i don't want to gain thickening muscle... i know its rough
but thanks and what should i do about that/ will your workout make my legs get thick?

Alexa | 09.15.08 - 8:54 pm

Thanks, I will give it a go

Andy | 09.11.08 - 12:37 pm

For Alianna & Andy,

You need a good diet & workout plan so... I suggest you do this weight loss plan here

Adrian Bryant | 09.11.08 - 12:21 pm

I am a 14 yr old girl 5'5 weighing 146 lbs. How do I lose 20 lbs in less than a month. If possible

alianna | 09.10.08 - 10:00 pm

Hi, i am 16 years old and i am about 5"10 and i weigh 210 pounds, i got to the point where i have ot lose this weight and i was wondering what workout would be best for me?

Thanks.

Andy | 09.10.08 - 5:42 pm

famousalexis,

Just start off with this weight loss plan here

Adrian Bryant | 09.10.08 - 1:17 pm

i am 14 years old and i weigh
169 pounds i am 5'3 but its mostly
my arms and legs but what would
be the best thing for me to do to
lose weight i would like to be smaller like my friends....

famousalexis@yahoo.com | 09.09.08 - 11:19 pm

cece,

Watch this entire 9min video to flatten lower belly

Adrian Bryant | 08.25.08 - 7:53 am

Hi,

I have been doing taebo and my waistt has gone in ...within 2weeks its very noticeable...but my lower stomach is nt as flat ...so when i wear a waist belt...it goes in where my waist is but the bottom part of my belly still flabs out..its so od!! help pls

cece | 08.25.08 - 5:08 am

Jacob,

Weight loss/fat loss is the main thing you need to do to get rid of a double chin and Here's more things you can do to lose double chin

Adrian Bryant | 08.21.08 - 7:20 am

Hi Adrian,

I totally Hate my double chin and its totally nasty and my boyfriend always pulls on it. What should i do to get rid of it? Adrian please tell me.

lots of love
xoxo

Jacob | 08.20.08 - 6:40 pm

Brittney

Go here for arm toning exercises and Go here for leg toning exercises and only do 2-to-3 sets of 12 reps with lighter (but not TOO light) weights

Adrian Bryant | 08.14.08 - 8:42 pm

i naturally have big legs and arms... how do i make my legs and arms smaller and toned??

Brittney | 08.14.08 - 5:22 pm

mayzelle,

Go here to train obliques

Adrian Bryant | 08.12.08 - 7:37 pm

what workout methods would you reccomend to help with obliques? [:

mayzelle | 08.11.08 - 6:31 pm

silpa,

I can't give you a definite answer as to when you'll lose all your belly fat but I can tell you...

YOU will lose weight fast at first and then as you steadily some closer to losing all your belly fat you'll still lose belly fat but you'll lose weight at a slower rate

Adrian Bryant | 08.11.08 - 5:09 pm

hi i came across ur website through you tube videos.well i think ur website is simply great.i ahve started on with your fast weight loss workout plan 1.i am 5 feet 6 and a half inches and i weigh 153 lbs.my major problem is my belly fat problem and love handles.i used ot be slim b4 but i have put on weight and wi would want to lose the love handles,and belly fat as soon as possible.i am already foolowing the fast weight loss plan 1 and followng the diet prescrbied.i have seen qutie a differnce in this one week itself.how many wekks ti may be by the time i lose my love handles and be;;y fat completely?

silpa |08.10.08 - 10:08 am

mfw4,

LOOk at this weight loss workout here

Adrian Bryant | 08.11.08 - 5:07 pm

Hi Adrian,

I love your website!! I would like to lose 10 - 20 lbs by the end of this month. I am more focused on losing fat and using my dress size as way to measure my success. So, ultimately I would love to go down a dress size. I would like to workout 2x/day plus incorporating this fast workout plan. Can you tell me specifically what is the best thing/plan to follow for my morning and evening workouts? I want to make sure that I am not over exercising.

Thanks!

mfw4 | 08.10.08 - 10:06 am

Alexa,

This is the best plan for you to lose 10 pounds as fast as possible but...

Since you're at a low weight and since you already said you gained the 10 pounds since april (2-to-3 months aga)...

It may take you that long or maybe even shorter with the plan I gave you simply because you don't have too much weight to lose so...

Have confidence in the program and be patient because the weight will come off and...

You can do this flabby arm workout as well and...

I'm sorry it took so long for me to get back to you

Adrian Bryant | 08.12.08 - 2:55 pm

Hi,
I am a 16 yr old 5' 8' 120 lbs girl, and I typically weigh 110 lbs! . I am presently 16% body fat, typically 13%. Obviously in the past couple of months I have gained weight!! You may think i needed too, but many people have said that i look heavier just because i have a smaller frame. so The thing is I need/ want to lose those 10 lbs without gaining an incredible amount of muscle... in other words i would like to return to my norm weight without getting thick legs.. also as crazy as it sounds i do have a lil flab under the arms that i don't typically have and i have cellulite on my legs when i sit down... which i never have had until recently... HELP Me... i really need help.. i have a pageant coming up and i have to look good in that swimsuit!
thanks!

Oh i forgot to mention... in april i weighed 110 lbs... so this weight gain has been rapid and recent! i need help a lil difference before school starts in the next couple of weeks would be fantastic

Alexa |08.08.08 - 12:42 am

Jessie,

Try these exercises to get rid of flabby arms

Adrian Bryant | 08.03.08 - 6:10 pm

Hi Adrian,

I am a fairly thin person. I weigh 120 and im 21 years old, but i still have a kind of DOUBLE CHIN, and FLABBY ARMS. How can i get rid of that? Im not very athletic, nor do i like excercising. Is there any simple excercises to get rid of that, and how long will it approx. take?

Thank You

Jessie |08.03.08 - 12:07 am

manny, This exercise routine will help you burn off belly fat so you can see your six pack

Adrian Bryant | 08.01.08 - 7:20 pm

will this excercise just get me a flat stomach and get 6 pack abs? thats all I want. my brother did his. it looks gold! also he lose a lot of inches by working out with my dad for 2 months.

manny4044 | 08.01.08 - 11:19 am

Jessica,

Regualr biking on flatter surfaces (no hills) shouldn't add too much muscle to your legs and since biking helps you lose weight...

You will lose fat off your butt making it shrink

Adrian Bryant | 08.01.08 - 7:14 pm

If i start biking, will it shirnk my ankles...or will it make my legs BULKY, because i hate bulky legs on girls. Also if i ride a bike will it shrink my butt, because my butt is mostly fat and its big, but i dont mind it?

Jessica | 08.01.08 - 11:39 am

Jessica,

You may be able to get rid of ankle fat by trying ankle or "Tibialis Anterior" exercises or You can also do hill sprints to try to slim down ankles and Jumping rope is a also a good fat burning exercise that involves the ankles but...

From what I've researched so far... Fat ankles are mainly hereditary

Adrian Bryant | 07.31.08 - 7:59 pm

How do you get rid of fat around ankle. IT IS acutal fat, not water..i can pull it. Any ideas?

Jessica | 07.30.08 - 5:33 pm

thanks alot
my stomach has gone in and thighs have tones up

cece | 07.30.08 - 6:05 am

Thanx,

It seems that since I stopped working out (only for like a month)I have lost weight in my legs.....when I do workout it seems they just tone up or even get bigger,..why does this happen?

I want to loose wight in my legs mostly and stomach .....

tl do the suggested plan and tell you how it goe son saturday

cece | 07.29.08 - 4:50 am

cece,

DO this diet here and Do this workout plan here

Adrian Bryant | 07.28.08 - 8:17 pm

Hi,

I would like to loose 10 or more punds in by the 9th of August, I CURRENTLY WEIGHT 210 pounds.

I am a female and Im 5'8

please give me a schedule i could keep to for the next 2 weeks and work out routines and intervals.

thanks

cece | 07.28.08 - 10:55 am

amanda,

Go here to take care of stomach problem

Adrian Bryant | 07.27.08 - 2:21 pm

please help me! i have at least a month until i start school again. i am almost 16 years old, i'm 5'3 and 240 lbs, but i have a large frame, meaning my bones are big and i do have lots of leg muscles and some arm muscles. the only problem is my stomach and the extra flab on my arm. i also want to impress a guy i like that i look great. so i was wonder what is the best exercise i can do for my stomach problem and the extra flab

amanda | 07.27.08 - 2:10 am

Nikki,

You asked "Would you recommend this regimen for me?"

That's really for you (not me) to decide because in the end - it's you who'll decide if you have the mental toughness, motivation, physical abiltity, and desire to do this workout but YES...

I think this fast weight loss workout is good for anyone and remember...

You don't have to do this workout perfect the 1st, 2nd, or even the 20th time you do it - you can stop and take as many breaks as you need as long as you finish the workout and...

If you can't find it in you to do this workout - There's more weight loss workouts here

Adrian Bryant | 07.26.08 - 9:39 pm

Hey Adrian.

I'm 19 and ridiculously over weight, topping in at around 265 lbs (jeez...) and I'm 5'4" tall.
All of my weight was gained over the past year due to a hormonal inbalance and border line thyroid issue, which is in check now.

I've had enough of being in a body that isn't supposed to be mine and need to get out as soon as possible. Would you recommend this regimen for me?

I was, at one point, taking Hoodia and Hydroxycut Hardcore, and it seemed to work for a while but I wasn't really on any work out regimen. Most of my weight is above my waist.

TThanks a bunch. Love the site.

Nikki | 07.26.08 - 7:25 pm

Zendred,

No workout is better than the other - it's good to mix things up So you never hit a weight loss plateau and...

I can't honestly tell you how much weight you'll lose doing the workout plan you just mentioned

Adrian Bryant | 07.24.08 - 10:42 pm

hey, i have a few questions again.

Is this workout better then your,

" Workout 2 "?

And if i were to do this monday, wed, friday,

and then do tae-bo tuesday, thursday and saturday.

How much weight would i expect to lose in a week?

i weigh 191 pounds and i am 5'8.

Zendred | 07.24.08 - 10:13 am

wow this is a killer workout i just got done doin it im beat thanks alot for this workout

Anonymous | 07.24.08 - 4:46 am

Joan,

Watch the video - I do the ski steps right after the pushups

Adrian Bryant | 07.19.08 - 6:14 pm

what are ski steps

Joan | 07.19.08 - 6:12 pm

anonymous,

Go here to get rid of belly fat and you're only about 8 pounds overweight

Adrian bryant | 07.19.08 - 9:28 am

ok, im 16, weigh 140lbs, nd im 5'4' is this normal for me, oh nd im a female. but i got a lot of belly fat how can i get rid of it?

anonymous | 07.18.08 - 3:19 pm

Zendred,

Yes - it would have the same effect but you may not have the endurance or strength to complete the circuit 2x if you did the 10-to-20 minute interval first

Adrian Bryant | 07.18.08 - 11:52 am

hey. Would this workout have the same affect if you did the intervals first then all the excercises?

If it doesnt have the same affect would it be worse to do the itnervals first then the excercises?

Zendred | 07.18.08 - 9:02 am

Diego,

Yes - lifting weights and Doing body sculpting exercises may help tighten up loose skin

Adrian Bryant | 07.17.08 - 10:27 am

i have lost 65lbs...i am now 180...i still have about 15lbs of fat n i have extra skin...i was wondering if by lifting weights and working out will i tone up n b in shape???

Diego | 07.17.08 - 2:00 am

thanks so much!!!

Anonymous | 07.13.08 - 5:33 pm

Anonymous,

#1 - If you keep the weights light-to-moderate... you won't get bulky and...

#2 - since you're on a 'weight loss diet' you won't be getting big bulky muscles and...

#3 - you may build some muscle doing this or 'tone up' but it'll only make you look slimmer so for example... Let's say you did gain 5 pounds of muscle and the scale still says you weigh 145 pounds - you would now look like you weigh 135-to-140 pounds because muscle weights more than fat but takes way less space.

If you can't do the ab crawl - Do the ab planks and hold it for 1-to-2 minutes

Since you're not extremely overweight - it's possible you may lose 20 pounds in a month but I would shoot for a realistic goal of 10-to-20 pounds and...

Since you asked 'why only do this 3 times a week?' Do this workout plan here to workout the most you can to lose weight faster

Adrian bryant | 07.06.08 - 5:43 pm

hi, i have gained weight after my first year in college , now i am 145 lbs and 5 foot 3 inches.

i want to start this, but i was wondering about gaining muscles and muscle weight? will i? because i don't want to look chunky, i want to be thinner

also, i have a stomach, that's where most of my fat is, how fast do you think that will go away? i plan to do this exercise instead of the ab crawl: http://www.nowloss.com/how-to-ge...t-great- abs.htm
(also, how many of these do i do?)

also, if i do this exercise plan 3-4 times a week for 4 weeks and do the 20 lbs in 4 weeks diet plan, do you think i could loose 20 lbs in a month?

sry, forgot to mention, i'm female

sorry, one last question, why is it limited to 3 times a week?

thanks!

Anonymous | 07.06.08 - 4:06 pm

Santiago,

At 5-10 & 150 pounds - you are not overweight so your weight is fine

Adrian bryant | 07.05.08 - 8:02 pm

Hey Adrian,
First of all I would like to thank you greatly for the great guides for loosing fat that you've made and for building a six pack. My only problem is that I am lost on where to begin. I am a 16 year old male who is 5"10, 152 inches tall. My first concern is, how much overweight do I have? And based on this, which is the most convenient diet/work-out plan to do according to my body in this moment?

Thank-you very much for your time and dedication

Santiago | 07.05.08 - 3:47 am

Thanks for adding this! I 'm always looking for new ways to work out. This was crazy exhilarating! Keep up the good work.

Chandler |   07.03.08 - 6:43 pm

Hi Adrian,

I was amazed to see a response 4 my question =) I shall take your advise and try being consistent n patient with my workouts.

regards!


Trinity | 07.02.08 - 9:04 pm

Trinity,

The best advice i can give you is to be PATIENT becasue since you already look good and have low bodyfat and a low weight - it's going to take longer than 2 weeks for you to lose 10 pounds but...

The only advice I can give you for losing weight fast is...

You can try to lose 5 pounds of water weight which you may not have or... You could detox your body to lose weight

Also read why women of your weight lose weight much slower and by the way...

Anybody can lose weight doing the fast weight loss workout.

Adrian Bryant | 07.01.08 - 3:45 pm

Hi Adrian,

How are you? I weigh 116.6 pounds and my height is 5'6". My waist size is 28.

My target is to have 24 size waist and I would love to weigh 105.6 pounds, if possible within 2 weeks (since obese people seem to do it better than me..)

I feel this workout and many others are for really obese people. Even if I try to do I'm losing stamina - can you suggest some diet advise and workout advise for me pls?

Tks =)

Trinity | 06.30.08 - 9:55 pm

Ingrid,

These are the foods you can eat to lose weight and DO NOT eat these foods when trying to lose weight

Adrian Bryant | 07.01.08 - 3:39 pm

Hi, I was looking at your program. I have a questio about the types of food I am allowed to eat. Do you have any suggestions as to which foods are between 0-300 calories.

Thanks

ingrid.rondona | 06.30.08 - 9:44 pm

geena,

Yes - this workout will help you tone up and lose flab and... You can go here for a workout that targets arm flab

Adrian Bryant | 07.01.08 - 3:37 pm

hi,i am 25 year old female,i have flab around my elbow, i.e just above the elbow and my arms looks bad when i wear short hand shirts or dresses.will i be able to lose and tone up that flab through this Fast weight loss workout routine.

geena |   06.30.08 - 12:38 pm

Sasha,

YES - these workouts do help get rid of flab and Go here to take care of your arm flab and Go here to make your belly flat

Adrian Bryant | 07.01.08 - 3:36 pm

hi adrian, i am an 21 yr old female weighing 140lb and my height is 5"91/2'.i have a lot of flab all over my body especially my arms and stomach...its not that i look fat but these flab keep hanging out when i wear tight clothes...since i am tall this flab looks really ugly...i feel depressed all the time because of this..i m literally losing my sleep over this...i feel like crying..can you plz suggest a suitable workout plan for me..i would really be very greatful to you...and i need assurance whether i can lose my flab through this Fast weight loss workout #1and2.plz i need your help.

sasha |   06.30.08 - 9:01 am

rebecca,

If this is your first time doing anything like this - it's normal to have some muscle soreness that may last for up to a week.

Adrian Bryant | 06.29.08 - 10:03 am

hi adrian, i started doing Fast weight loss workout #1, and i have these muscle ache in my arms and shoulder area...where i m having difficulty in raising my arm...is it normal...or am i doing the workout the wrong way.

rebecca |   06.29.08 - 3:16 am

roz,

Since you like this workout - So this workout plan here to so you can do it more without overtraining and for the pushups - you can do...

Sissy pushups instead or Do pushups off a box like this and if that doesn't work -

I suggest you replace it with another upper body exercise here or skip that part of the routine

Adrian Bryant | 06.29.08 - 10:02 am

hi,iam 25 yrs old and 5'4" tall.i weigh 130 lbs.i wud like to know if it is safe to do this workout 4 times a week??and can you suggest an alternative exercise for the pushup??is it ok if i skip them?? pls answer..

roz |   06.26.08 - 11:56 pm

rhonda ,

It depends on your diet plan also and a try this workout plan for incorporating this workout with cardio

Adrian bryant | 06.24.08 - 1:25 am

hello
thank you for this website. i really appreciate your help!
is this workout, plus the extra cardio enough to bring me down to 105? i am 19 years old and 135 lbs right now. i have gained 20 lbs over the past couple years.

once again, thank you!

rhonda | 06.23.08 - 11:56 pm

Sarah,

Don't do this everyday - I would limit it to no more than 3x a week but try this workout plan here which incorporates this workout

Adrian Bryant | 06.20.08 - 5:10 pm

Hi Adrian,
I love your website!
How many times a week should I do this workout to lose the most weight possible? Is it safe to do everyday?
Thank you!
Sarah| 06.19.08 - 7:06 pm

yemi,

Do this ab exercise here instead of the abdominal crawl if you can't do them

Adrian Bryant | 06.18.08 - 8:32 pm

Hi,
is there an alternative to doing the abdominal crawl that will also give me the same effcient results? Something I can do outdoors? Thanks

yemi |   06.18.08 - 1:04 pm

Claudia,

You're supposed to do an interval workout after you've done this fast weight loss workout at least twice and...

YES - you can do the special toning workout but you really don't have to since all the muscles in your body get toned doing this workout

Adrian Bryant | 06.08.08 - 10:28 pm

after this weight loss workout can i do the special body toning and weight loss interval?

Claudia |   06.08.08 - 10:21 pm

nisha,

I would say up to 10 pounds but also try to do this workout first thing in the morning so you burn more fat and once this workout gets too easy - Switch over to fast weight loss workout # 2

Adrian Bryant | 05.29.08 - 8:19 am

hi im an 18 year old female weighing 147lb at a height of 5"2.
if i do this workout 4 times a week and also follow the 'lose 20lb in 4weeks' diet plan
how much can i lose?
i will do it for the next 3weeks because i have a party to go to that i want to look slim for.
please answer..
God bless x

nisha | 05.29.08 - 5:02 am