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 1267 Comments

Hi Adrian,

I have started the IF and I'm about to eat my first meal after fasting 16 hours. I'm tracking my calories on My Fitness Pal 1700 caloreis a day. My question to you is how much protein, fat, and carbs percentage should I have during the day. Thank you for any advice and I like your youtube chanel as well as your website very helpful information.

Just Rachel

January 16, 2017

Adrian Bryant

for faster fat loss just make sure protein is at least 30% of your diet. see why

January 16, 2017


Do I have to warm up & cool down every time before & after I work out?
For example, if I do the jumping jack workout 6 times a day, do I have to warm up & cool down before & after jumping jack (6 times a day too)?

January 12, 2017

Adrian Bryant

no. that is optional

January 12, 2017


Hello.... sir
I want to lose my hip and thigh area.... my hips size 46inch .... pls pls pls sir suggest me best way....

December 28, 2016

Adrian Bryant

the best way is to lose fat all over with a fat loss plan like the one on this page

December 28, 2016


Hi, Adrian.

I lost 30 pounds 3 years ago but gained a lot of weight back as I went into college.

In April, I drove myself to workout 4 hours a day with a 1200 calorie diet and lost 12 pounds in one month. I gained some of that back since I couldn't keep up with it due to working 2 jobs.
Last month, I began eating 1500-1800 calories a day, 30mins-45mins of intense workouts. I use 5 lb ankle AND wrist weights. I am also walking around constantly because I clean and restock shelves 4 days a week at work. Despite doing all of this and carefully tracking my food, I have GAINED weight!! I went from 189lbs to 205! What's going on?! Do I need weightloss surgery? Will I just never get rid of my weight?

My waist is 31.5" which is much smaller from when I started at 33". I also use 10 lb weights in my workouts along with my wrist & ankle weights. Not sure if that helps or not.

Please help me!!! I'm giving up.

November 17, 2016

Adrian Bryant

look at this first and how exactly are you trackingcalories

November 18, 2016


Hi Adrian i'm 16 years am 66 kg and i want to lose weight fast .please advice me what i can do at home to lose weight

November 17, 2016

Adrian Bryant

did you read over the home plan laid out on this page?

November 18, 2016


I'm Abi. Just in my 20 . This January I'm a 90kg girl . But today I lost 24kgs & now i'm 66kg girl . I feel so pretty . . Only my Diet . Reguar Exercise help me to achieve this
But I wants to loose more 10kgs or 15kgs in a month . . How can i do this ? Can i take this green tea or hi green tablets
howmuch kgs can i lost in a month becouse of using hi green tablets
Plz answer me sir

October 31, 2016

Adrian Bryant

use this advacned plan and use green tea pills but diet and exercise is most important

November 01, 2016


I am a male. My age is 16 and I'm 6 feets tall.
I have a slim upper body with slim calves. My problem are my Large thighs.They were Never Large before. Pls what should i do to make it slim before december.

October 12, 2016

Adrian Bryant

lose weight to make your anything slim with the weight loss plan on this page

October 13, 2016


Hi there, Adrian. I am 18 years old and 5'3 and 155 lbs. I started my journey in December of 2015.

From December 2015 to February 2016 I went from 170 to 156 lbs. After March 2016 I just plateaued.
My weight would go up and down 7-8 pounds. Since then, the lowest weight I ever recorded of myself is 148 lbs.

I lost all that weight purely through diet, no exercise.

I really need help, my doctor says now that I am prediabetic and have triglyceride issues. My hair has been falling out. I have been taking fish oil and vitamin D, that's it.

I just started college full time and work part time and my life has been out of control and full of stress. I want to take back control of my weight.

I am extremely weak in exercise, I get out of breath climbing up a few flights of stairs.

My ideal weight is 116, please tell me what can be done.

Thank You.

October 01, 2016

Adrian Bryant

use these tips to lose weight again

October 02, 2016


I'm 168cm tall and weigh 85kg. I really desperately want to lose weight. I want to do the jumping jacks routine 5 days a week and the treadmill workout the other 2 days. How long will it take me to get to lose weight? Also what has been bothering me is that because I'm so heavy now, when I lose weight will I have loose skin?
Thanks for your help :)
Btw I'm 17 (just incase age is a factor)

September 05, 2016

Adrian Bryant

add this diet to the workout on this page and it is highly unlikely you'll have loose skin after losing weight

September 05, 2016


My best advice to you is to get a blue fat freeze system which can freeze off fats from any area of the body like it helped me lose 3 inches around my waist in 2 months.

September 15, 2016


Hi Adrian,
Sir my name is Sharoon. I'm 22 years old. I want to look good naked with strong muscles and v shaped back. My weight is 105 kg and height is 6ft. and the main problem is there is too much fat on my chest. Especially lower chest. it looked like gyno guys. (looked at left picture)
I'll do any diet plan & workout.
I'm very grateful if u help me.
Thanks in advance...

September 03, 2016

Adrian Bryant

use this plan here

September 04, 2016


Hi Adrian,

I am 187llbs (male) and a 5'9 but I am planning on losing 20llbs in a month and look ripped. Are the bedsheet workouts plus the intermittent fasting plan enough? if not, which others should I include and what fasting plan to use?
Great workouts btw

August 02, 2016

Adrian Bryant

yes but what i your calorie intake going to be?

August 02, 2016


I don't know, I was hoping you could recommend. Thing is I want to lose weight and still be ripped. whatever it takes.....

August 02, 2016

Adrian Bryant

use this to help you see how many calories you need

August 02, 2016


Hi Adrian,

I am 155 kg and decided to start with the Intermittent fasting plan .. Which workout from the above is the best for me ? should I do it during the fasting period or not ? I have limited time as I work as sales engineer.


July 17, 2016

Adrian Bryant

any of the workouts above will help you lose weight fast any time is a good time to workout but you will burn more fat working out during your fasting period

July 17, 2016


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

Kim Van Weert

Let me motivate you with the idea that it is possible to do it. I've successfully lost a total of 87 kgs when I was over 50 years old and have kept it off. I too had an abdominal hernia (the size of my fist) which was fixed AFTER I lost the weight. I just ate balanced healthy meals proper portioned meals and exercised was mainly leg based activity (walking, slow jogging, swimming and exercise bike). I went from 153.7kg to 66.6kg in 60 weeks. I'm a 5'6 male and did it without professional help.
This can be you too. Just get your head right - believe and work at it to make it possible.

October 25, 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

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