To Lose Weight At Home…

Do any 1 of the workouts below for only 10 minutes at a time 1-to-6 times everyday…

3 Ways to lose weight at home as fast as possible…

1. Use ONE of the 2 diets below…

  1. The NowLoss Diet: Lose Weight Eating Whatever You Like
    The perfect diet for beginners who can't resist salty, sugary & fatty foods but still want to lose weight.
  2. 5 Rules To Lose Weight Fast Without Counting Calories
    Use this plan if you hate counting calories or simply don't have the time to do so.

2. Workout 3-to-6 times per day

Do any of those 10 min workouts above at least 3-to-6 times a day instead of 1-to-6 times a day and if this workout is too hard…

3. Use fat burners

You can use fat burners like Green Tea, Lipo-6 or Hydroxycut to speed things up but you can definitely lose weight at home without them and to give you more motivation that this plan acutally works…

These 2 People Used This Home Weight Loss Plan…

Ski Steps helped Anja Lose 98 lbs.
Anja Lose 98 lbs
Sambasivam lost 70 lbs. doing jumping jacks
Sambasivam lost 70 lbs. doing jumping jacks

See more before & after weight loss pics here of people who used

If you're having trouble losing weight at home…

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1-35 of 1239 Comments

hi! does the 'fu*k being fat' workout burn the same if i do it backwards? like instead of set #1, set #2 set #3 etc. i do the 4th first then the 3th and so on? i feel like it would be easier to complete that way

June 05, 2016

Adrian Bryant

yes, you'd burn the same amount

June 05, 2016


Hi, Adrian! I would like to know if I can do the bike, elliptical or treadmill workout everyday at the gym after (or before) lifting weights... I am begginer, 5'4'' women with 170 pounds.

May 28, 2016

Adrian Bryant

do the HIIT after you lift weights

May 29, 2016

Mrs Malik

I have PCOS and lot of weight on abdominal also have hernia my weight is 87 kgs and height 5''4 age is 45 years plz guide I need lot of motivation and some result to keep me motivated to continue thanks

May 24, 2016


Hi Adrian,

I have PCOS and I started the 14 hour fast last night 4/14/2016. I am 36yr old, 5'4, 236 lb. I haven't been too hungry today. I drank a protein shake, 1 cup of chili and 60 oz of water. I may drink another 40 oz today. Going to keep my goal of 1700 calories a day. I'm glad I haven't had any cravings yet. Whew!

I plan to do this intermittent fast until Monday. If this goes well, ill continue until I lose 70 lbs.

How much weight can I expect to lose as a person with pcos?

Right now, my only goal is to lose 5 lbs. Once I lose 5 lbs, it will give me confidence I can lose more weight.

I'm so tired of being fat wearing a size 22! I want to turn this around.

April 15, 2016

Adrian Bryant

expect to lose as much weight as anyone else and your first five should come off in less than 2 weeks (maybe first wek!)

April 16, 2016


Thanks Adrian! I will keep going for 5 more days and update you. So glad I found this site. Should I be drinking 120 oz of water each day?

April 16, 2016

Adrian Bryant

at least 1 liter of water of 33oz per day

April 17, 2016


Hi Adrian,

My first week was a success! I lost 5 lbs doing intermittent fasting. I still can't believe it! I did the 14 hour fast, 1 10 minute jumping jack workout on Tuesday. Those jumping jacks kicked my butt! I also walk for at least 30 minutes 3 days a week.

This week I'm going to try to do a 15 hour fast and do jumping jack work out for 30 minutes 3 times a week.

I'm so glad I found this site. You gave me great confidence just by saying I can expect to lose as much weight as anyone else. 😊

I didn't think I could because of my condition. God bless you!

April 21, 2016


i want to lose 30lbs to reach my ideal weight in about 2 months, can you help?

April 15, 2016

Adrian Bryant

add this diet to the plan on this page

April 16, 2016


Hey how r u sir?
I m 5'2 165lbs n wanna lose 65lbs in nxt 4 months..please suggest me a diet n workouts my lower body is much heavier..i'm obese too..please help me by suggesting some plan

April 02, 2016

Adrian Bryant

use this diet with the plan on this page

April 02, 2016


Thank mr.Adrian I wanna know about workout also as my.lower body is so heavy sugest me a workout please 4 four month

April 02, 2016

Adrian Bryant

as you lose weight all over your lower body will get slimmer as well

April 03, 2016


Hi Adrian, out of the 3 fat burners you listed which one would you recommend to be the most effective ( the lipo, hydroxy, or green tea ? Also for about two weeks I've been intermittent fasting and I really don't have any results and it's really upsetting I've been doing 14 hours or sometime 16 hours but it's like I'm just stuck I eat healthy 90% of the fasting but I'm not sure what the deal is I know I slack on the workout part . I'm thinking maybe low carb meal plan if u have one ? Would u recommend low card meal plan intermittent fasting and one of the fat burners all at the same time ? Sounds extreme I know

March 05, 2016

Adrian Bryant

the lipo or hydro because they both contain green tea and other fat burning ingredients like caffiene

what is your total calorie intake?

March 06, 2016

The Roach

I've been doing Bedsheet Workout #1 with a twist. Instead of jumping jacks, I hop on my rebounder. No difference on the scale yet, but I feel STRONG after only a few days. I sent you some before and after pics last year after I went from 230ish to 165ish using your site, but I'm back at 188 now. My goal for this year is to be able to share my testimonial with you by the end of the year.

February 24, 2016

Adrian Bryant

keep me updated

February 25, 2016


Hi Adrian,

Just did the bike video for the first time tonight made it all the way through too!! Awesome I love this and it will be perfect for me.


February 17, 2016


Hi Adrian Bryant,
I seen you have helped so many people with a diet plan. I do not like counting calories. And I am very over-weight. I am 197 and am 5 foot 3 inches....can you please help me what do I have to do to start losing weight?? I am feeling really depressed..I have tried everything from the Detox herbal skinny teatox, going to the gym and walking on the treadmill nothing is working please please help me
Kind Regards

February 16, 2016

Adrian Bryant

go here if you do not like counting calories

February 16, 2016


Hey Adrian, I'm 39 and weigh 190. What calorie count do I need and I have alot of belly fat from having twins to lose. I've been drinking 93 ozs of water for 12 days now and taking Green Tea with Hoodia. Plzhelp me get on track, also for the past 5 days I've been walking 2 miles a day.

February 14, 2016

Adrian Bryant

use this

February 15, 2016


Hey Adrian do you think this workout plan will help me lose 20 lbs by May or June?

Workout Plan 1 (Week 1 & 3)

Mondays: (a)Do 4 sets of back workout (To build back muscle) (b) Bedsheet workout (without abs-Exactly how Adrian does)

Tuesday: Rest

Wedsenday: (a) Do chest dumb bells (w/pushups) (b) Bedsheet workout (w/abs included-Exactly how Adrian does)

Thursday: Jog for 20-30 min at the park

Friday: (a) Jog for 20-30 min at the park (b) Bedsheet workout (without abs) (c) 25 min elliptical

Saturday: Rest

Sunday: Rest

Workout Plan 2 (Week 2 & 4)

Mondays: (a)Do 4 sets of back workout (optional) (b) Do Adrian's F*** Being Fat workout

Tuesday: Rest

Wedsenday: (a) Do chest dumb bells (w/pushups) (b) Do Adrian's F*** Being Fat workout

Thursday: Jog for 20-30 mins at the park

Friday: (a) Jog for 20-30 mins at the park (b) Do Adrian's F*** Being Fat workout

Saturday: Rest

Sunday: Rest

February 12, 2016

Adrian Bryant

yes, that workout will but make sure to add a diet

February 13, 2016

Jackie D.

I'm 58 years old, I've have afib. I haves struggled with my weight for years, I've tried different diets they work for awhile then nothing. I weight is around 265lbs. I'm 5'2"I really do need help. What do you think I should try. Thanks for your help.

February 03, 2016

Adrian Bryant

add this diet to the workout on this page

February 04, 2016


Hello Adrian,
I'm a little confused as to which plan I should be using? I'm 5'3 and weigh 145lbs. (Post baby weight) Would like to lose another 15-20 lbs. I want the most realistic and healthy plan you have with calorie counting of course. Would appreciate you directing me where I need to go.
Thank you.

January 25, 2016

Adrian Bryant

see this for losing last 15-20

January 25, 2016


Hi, Adrian. I see you know a lot about weight loss an stuff. I just wanted to know do you think its possible for me to lose 45 pounds in just three to four months? I'm 23, 5'4 and I weigh 213lbs. I'm going to replace my soda intake with water weening my self off of soda. I'm going to keep my calories per day around 1200-1500 cals. I have a couple of DVDs I just got like Jillian Michaels DVDs as well as billy banks tea no I'm going to do at least three or more times a week for 30mins to an hour. And I want to also do your sky steps and jumping jacks as well. Is this possible healthy? 204

January 24, 2016

Adrian Bryant

yes, it is very possible

January 25, 2016


I'm 18 y/o and a female. I'm 153cm and 67kg now. I want to lose at least 15 to 20kg in 4 months but I'm locked at home as my parents are overly protective. What should I do? I have no gym equipment at home except a pair of 1.5kg dumbells. Please help and much grateful from any reply.

December 21, 2015

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