To burn fat faster while working out…

You need to workout when your body is low on glycogen (or when your body is glycogen depleted) and if you don't know…

Glycogen is the carbs that are stored in your muscles and liver for energy and usually when you workout your body burns both carbs (muscle glycogen) & fat for energy so…

When your body is low on glycogen then your body will have no choice but to burn more fat for energy and this is the main reason why you burn more fat when you workout first thing in the morning before eating breakfast because your body is low on glycogen at that time (See 2 ways to burn fat quickly in the morning) so…

To lower the amount of glycogen stored in your body to make you burn fat faster…

Only use this fat burning tip for a short period of time or…

Only use this fat burning tip to help you break out of a weight loss plateau or to help you lose your last 10-to-20 pounds because..

If you got over 20 pounds to lose and you want to burn fat fast…

You really don't need this fat burning trick and you can lose weight fast simply by sticking to the basics of eating higher quality foods, eating enough calories to lose weight fast and exercising at the same time because Overweight people lose weight faster anyway and…

Even If you're less than 20 pounds overweight…

Working out while glycogen depleted is only something you want to try after you've tried these other tips to burn fat faster and…

As a side note…

Going on a low carb diet will initially always result in quick weight loss (not fat loss) due to you losing lots of water weight because about 3 grams of water is stored with every gram of carbs (glycogen) stored in your body and…

Make sure you also see…


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There are 34 comments
Steve

hi my name is Steve. I am 5'9 184lbs 36 inch waist , my goal is to reach 168lbs. I've been lifting heavy and I have also cut down my food intake, for morning I drink whey protein with water, for lunch one omelet, evening I workout for 2hrs including squats, deadlifts and bench press. I workout 4 days in a week, regarding dinner I drink whey protein with water around 8 and nothing after that. can anyone tell me if I am doing this right or wrong. If wrong, then what should I change. Thanks in advance

April 04, 2014

Steve

Yes.. I am. I try to keep my calories under 1400 a day.. After how many weeks will I able to see results

April 06, 2014

Adrian Bryant

generally you can expect to lose 10 pounds every 4-to-6 weeks

April 07, 2014

Steve

Thanks Adrian... Just one more question. I am taking lipo 6 black, 3 caps in the morning and 3 in the afternoon before workout. Will this further enhance my metabolism in losing weight?. My waist size has decreased to 34.5, have been taking it from 20th of march. Will I be able to get down to 32 inches by June 2nd week?

April 08, 2014

Adrian Bryant

It'll help but remember there are no magic pills and taking or not taking lipo will not make or break your fat loss dreams

April 09, 2014

Marko

Hi Adrian im 6'4 242 lbs, i stopped working out 2 years ago and i gain a lot of fat in that time, junk food etc. i started fasting 2 day ago, 8am to 4pm, an exercising late at night 9pm. My plan is to do this untill i drop to about 210-220 lbs and then start to eat normal (5-6 muscle meals). Is this a good idea and will this affect my muscles that i already have?

November 05, 2013

Adrian Bryant

it will not have any affect on your muscles

November 05, 2013

Rockidiamond65@hotmail.com

Hi
I am fasting four days a week ie every other day and both days of the weekend, I exercise everyday for 3.45hrs I have stopped losing weight even though I need to lose another
3-4 stone weight loss to date 9 stone 12lbs need help scales keep going up and down by same lb for the past month ! Help and advice needed

August 25, 2013

tabitha

I weigh 220 pounds and am 5"3. How do I know how many calories I am burning a day and how many calories I should be eating? I started a 1200 calorie diet and am not losing weight and a friend said I'm not eating enough?

April 18, 2013

Adrian Bryant

a range of 1200-to-1800 is generally fine for women but as for working out just follow these rules here

April 19, 2013

lovemonster1111@yahoo.com

Hello,
Nice Articles! I'm, 5'6 145lbs. about 22% body fat. I've lost 28 or so pounds over a two year period. I want to drop my body fat to 16-18 %, and get to 135lbs. The numbers do not seem to go down in the past 6 months, no matter how intense my workouts are; any suggestions. I already count my calories @1300 a day

March 29, 2013

Elisa

I've been in the same weight for three weeks now. I already lost 10 pound but i feel I am stuck now because at the beginning i lost weight faster,I look better than the beginning but still want to lose 10 more pounds and i have some fat on my back its like little bags of fat under the bra area and even when I look skinnier I have that fat storage there. I go to the gym 5 day a week for an hour every day. WILL YOU RECOMMEND ME A LOW CARB DIET???

October 12, 2012

Adrian Bryant

what is your weight and height now?

October 13, 2012

Hayley Jones

Hi Adrian, im trying desperatley to loose 1 stone in 4 weeks as im going on holiday in october. Ive been dieting and exersising 3 times a week but am not loosing anything im staying the same 180lbs! im geting really fed up and wondered if you may be able to help me please. thanks.

September 06, 2012

Cynthia

Hi Adrian,
I am 5' 1" i weight 160lbs, I have never gone on a diet but just cut down on junk food, i was going to the gym and it wasnt being enough for me i was to weight 125lbs, i was wondering if you could give me a diet and workout that help me reach my goal faster :) thank you

July 18, 2012

Adrian bryant

any of my plans here will speed things up

July 18, 2012

Latarsha

Hello, I have a boy shape no hips or butt and gain all weight up top. I need extreme help getting back to losing weight up top and my stomach. i would gain muscle in my hipps and buttocks. Do you have any suggestions. Thanks!

June 26, 2012

Shameika

I am 5'5" and weigh 170 pounds. My goal weight is 145-150. I work out 4x a week for 45 minutes. I do alot of cardio. What I want to know is how long should I wait to eat after a morning workout and what should I eat. Im not trying to build muscle or anything, just want to lose body fat. Thanks

June 24, 2012

Adrian Bryant

you can eat right after if you want

June 24, 2012

Patrick

Shameika,

I am here to tell you now that a pound of muscle burns 6-8 calories a day where as a pound of fat burns 2-3 calories a day. Also if you are wondering, there is no such thing as spot reducing, only muscle strengthening as doing crunches does not make you lose fat in your omentum. Balance your workout with doing a 5-10 minute cardio warm up (no static streching!!!), spend some time with entire body muscle strengthening(not 2 lb dumbells, it does nothing for you, last 2 reps should be difficult) and around 19 minutes with aerobic moderate intensity. Make your work out difficult for yourself but dont walk back home in pain, but tender is good. Oh and always work your largest muscles to your smallest muscles due to necessity of dexterity for smaller groups.

April 14, 2013

Carolyn

I have been doing your 10/10 interval training on treadmill for the past couple of months and have dropped 16 pounds but now the scale won't budge. I have increased the intensity and still nothing. I set the treadmill to a 10 incline and 6.5 mph and I do the workout for a total of 30 minutes. Any suggestions on how to start losing again? I still have 20 pounds to go.

April 21, 2012

Adrian Bryant

you probably need to switch workouts but use these tips to lose weight again

April 21, 2012

casey

your body had now adapted to your workout because of doing the same workout. So, now adding more intensity to your workout does not have a much greater affect. I would change my workout completely and switch off each day so your body cannot adjust, causing it to work harder and burn more calories!

June 24, 2012

katy

Hi Adrian!
Thank you so much for the tips you give in your website-they really work-they have worked for me very good in the past!!But now I`ve gained back some weight- I am 156 pounds and I would like to lose about 22 pounds! With a low carb diet and 3-times-a-week workout, how much time do you think it would take me to lose them? (I am a mesomorph so usually I lose weight pretty easy)

November 30, 2011

Adrian bryant

you'll lose weight pretty quickly with a low carb diet but the question you need to ask yourself is how long can I stay on the low carb diet and keep the weight off?

December 02, 2011

ian

hi adrian, just came across your post on google, im looking to lose a little weight as i got a lil fat around my ab area and neck but im thin. ive just cut out all processed foods, fizzy juice etc, i was on protein shakes which i think is cause of it all, so now i use chicken,turkey and tuna to feed my muscles, work out 4 times a week for around 45 mins, lifting weights mainly on my homegym and dumbells as well as push ups, would what im doing make me gradually lose the lil bit of weight anf tone up? i was thinking of getting a row machine to help during the workuts, any tips you could give me would be great, thanks :)

June 12, 2012

Adrian bryant

what is your weight and height?

June 12, 2012

enzo

Hi I'm doing cardio on my eliptical for 30mins in the morning. My goal is to drop from 220lbs to 185-190lbs is this enought to get to my goal

August 25, 2011

Adrian Bryant

it's better than nothing but yes...

eventually or REAL SOON...

you will need to workout longer and/or more intense to help you get back to 185

August 25, 2011


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