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Hi Adrian, am 22 years of age, 5'5" and weigh 84 kg.... But i want to loose weight now.... For this am unable to follow a diet plan... But i quit oil and excessive sugar and salt to avoid bloat. Please help !!!! I really need to losse atleast 5-6 kgs... In 3 to 4 weeks... For my birthday. Please help how to acheive this goal, and some self motivation please. and yes, have started riding bike as well for about 20 mins . AND YES I WANT MY breasts size to decrease, with the fat. Pleaee guide.

THANKS.... :)

December 14, 2014


Hi! I am going on vacation back home in two week and all I want to lose is 4-5 pounds. Since I come home from school at 4 pm every day is jogging up and down 8 flights of stairs for about 30 mins enough! This is really urgent!

December 08, 2014


Hi Adrian, I needed to ask a younger brother is 12 years old...he is too thin and short heighted...what kind of vegetarian diet and exercise do you suggest for him to increase height and gain weight. Thankyou :)

November 25, 2014

Adrian Bryant

he can go here

November 26, 2014


will walking help you lose weight?

November 23, 2014

Adrian Bryant

of course it will

November 24, 2014


I'm trying to lose my belly fat and getter bigger thighs and butt. I'm 5'3 and 145.. I recently found a park with 120 can I incorporate this into a workout plan to lose belly fat while keeping the size of my thighs and butt. Will the stairs give my but mad thighs a good workout and is it safe to run them everyday? Thank you!

May 12, 2014

Adrian Bryant

it's safe to do everyday and doing so will help you burn fat while maintaining or even enhancing the sixe of your butt

May 12, 2014


How can I incorporate your thighs and butt exercises to the stair climbing routine? Thx so much for your help!!

May 12, 2014


I want to add muscle to my legs also..

May 12, 2014

Adrian Bryant

in that case you may be better off at first by doing my leg workouts ONLY to get muscles in your legs and then for fat loss you'll want to do things like treadmill, elliptical or even the bike that are less stressful on your thighs

May 14, 2014

brown sugar

hi adrain me again i go up the hill everyday in the eveling its 900ft hill will i lose weight doing this people say its not enough

September 01, 2013

Adrian Bryant

as long as you do it with these rules

September 01, 2013


Hi, I'm 18. Height 167cm and weigh about 65-68kg. I don't know why, my weight just keep going from 65-68. No more no less. How to lose the extra 10kg ? I need help :/

Thankyou :>

August 17, 2013


Thankyou ! :D

August 18, 2013


Hey Adrian long time no see, I have lost 30 pounds now im 211. I want to lose another 10 before October 6th cuz I am going to try to take a fitness exam at C.S.I to become a trainer since I have gotten so interested in fitness, can you offer me pointers on what to expect on the exam? and advice on how to workout with a weight vest?

September 09, 2013

Adrian Bryant

Never taken a trainer exam (but do have an exercise science degree) and as for a vest... start off with 10% of your weight or 21 pounds if using it for faster fat loss

Do you have any before and after pics you can send to nowlossATgmailDOTcom

September 10, 2013


Do you have any low impact exercises that's easy on the joints like the knees and ankles, but still gives you an effective workout?

June 24, 2013


So if I eat horribly salty and sugary foods, but keep my calories under 2000 a day will I still lose weight? I've also been doing this stair workoit every morning and drinking tons of water. It is like almost impossible for me to get all of the healthy foods but I do eat some. Am I just wasting my tine?

June 06, 2013

Adrian Bryant

generally yes. if you eat under 2000 you will lose weight but for women a range of 1200-to-1800 is an almost guarantee they lose weight no matter what they eat provided they keep a food journal

June 06, 2013


hey adrian :'(
im 168cm tall, and I weigh 55kg... which is literally 3 kgs awa from being underweight.. but I still look overweight. .. my tummy is huge, and yea it is partly bloating because in the morning my tummy is smaller than it is at night.. but even then, I still look overweight and its really annoying. I eat around 900-1400 calories everyday, I do some cardio exercise for half an hour everyday... and I still look massive. please help me. I trust you. you have helped so many peopke. im 14 and a half.

April 15, 2013


How do I order your free DVD, Adrian?

March 30, 2013

Adrian Bryant

go to

March 31, 2013


Okay thanks. I ordered one :)
I live in the UK though... how long do you think it would take to arrive?
Im really excited to get started with your dvd. Ive seen the success storiea. Its very impressive. Ive already los most of my weight though.. I only need to lose stubborn belly fat.
I dont understand. On my BMI, IM 19.4...which is close to underweight... yet i still have a belly which is reasonably big- even bigger than a girl i know who is the same height as me and has a BMI of 24... why do you think this would be?
Also, while i lose weight... will i lose any boob? I wanna lose some of mine...

April 04, 2013

Adrian Bryant

it takes about 1-2 weeks to reach UK

April 05, 2013


Adrian por favor dime q hago ahora he hecho tus ejercicios para bajar de peso en un mes he bajado 7 kilos, ya no quiero bajar mas, peso 56 kilos mido 1.58 mts, he bajado de todos lados pero aun tengo barriga como hago para bajar solo la barriga y no seguir bajando de otras partes. por favor respondeme a mi correo mil gracias

November 21, 2012


I'm 14.. 5'4 & weigh 180lbs! I need to Lose 50 or more lbs. before may! Can You Give me Any advice on what workouts i can do, & what Will Help me? I want To be able to wear shorts & look good for my Year in high school! Please Help, I'm desperate :/?!!

September 11, 2012


I am 41 year old 5"4 height, weight 145 lbs, wanted to loose quickly 10 pounds, please guide me thanks

August 23, 2012


I have been doing a 20 min interval workout and a 25 min body weight workout to equal 45 min in the morning 7 days a week and another 25 min in the evenings 3 to 6 days a week....eating between 1200 and 1400 calories a day for 4 weeks now and have not lost any weight. I have lost maybe 1 centimeter on my belly.......what am I doing wrong????

August 13, 2012

Adrian Bryant

what is your weight and height now?

August 13, 2012


5ft4in 152lbs

August 13, 2012

Adrian bryant

are you using a food journal? and also...

you're breaking rule #6 here - try to find or redesign your current workout so you will not DARE doing it more than 4 times a week because...

if you can do it 7 days a week then how intense can it be?

August 14, 2012


My heart rate is between 180 and 187 for my intense parts.....I don't know how much harder i can get it because that is almost 100% of my maximum or so i thought. even if it is not as intense as I thought with all the exercising I am doing i should have lost something. Yes i keep a food journal on my ipod called lose it.

August 14, 2012

Adrian bryant

I know the heart rate is one way of testing intensity and it's a good way to guage your intensity when you're a weight loss rookie but you're not a rookie anymore.

You need to find A workout that is going to kick your ass. I can get my heart rate up real high doing a intervals on a bike but that's easy for me. When I want my ass to be kicked I go on the treadmill (which I hate) but i love the results I get from it.

have you tried any of my workouts right here? and dont worry

we'll figure this thing out

August 15, 2012

kelly rouse

Am 5'7 210 pounds i wanna lose 50 pounds i want to get rid.of the celulite on my legs i want to wear shorts again...can you help me please ?

August 06, 2012


Hi,im 5'1 and weigh 180 and im 21 i just had my baby 5 months ago and the weight has to go i want the stomach to go and my but to get a lift and a little bigger i am a member at a gym but no one helps me have to pay extra for training i do 30 min cardio and 30 mins on weights and classes i eat smaller portions i want to see a big change by October so i can fit in my birthday dress

August 06, 2012


Adian I need to lose as much weight as possible in a healthy way in 6 weeks. I am in a competition at my job. We are in teams and need a good workout

July 09, 2012

Joyce Gillaspie

Hello Adrian,
I am glad that I found this website! I am 5' 4" 220lbs. and I was just diagnosed with type 2 diabetes. I no longer have the physically demanding job that I once had and now because of my sedentary lifestyle I must lose 50lbs. I purchased the e-hcg regime and my dr.told me that it was not accurate. What can you recommend for me without supplements if possible to lose the weight.

May 26, 2012


Hi Adrian!

I just ordered your free DVD after doing the 20 minute running intervals with the two chairs for a week. I'm so excited to have found you!! I have to say that in a week I haven't lost a pound, infect I've gained 3 :( I'm thinking I may not have been consuming enough calories each day(1100). Anyhow, I'm 5'8 and today I weigh 141lbs. I'm looking at starting your "Last 10 Pounds" regime but I have a question:

At the end of some of the videos, you instruct to then choose a 10 minute interval video to do. Do I omit this because I'm already doing two workouts, twice a day or does one of my two workouts include the interval video tacked on? Hopefully I've explained this clearly enough.



May 07, 2012

Adrian Bryant

It depends on which of my workouts you are talking about. Are you speaking of fast weight loss workouts #1 & #2?

May 08, 2012


I'm posting on the wrong page, sorry oli should be on the "Last 10 lbs" page, but yes, I'm talking about the fast weight loss #1 and #2. do I do them 2-3 times and then add on a 10 minute program? Im getting confused because I'm not sure if I should follow all the recommendations you post at the end of each workout video, as in are they inclusive to the 1 workout? I don't know how else to explain this. It just seems to be a rabbit hole, I do one video and it instructs me to add on another and then that one tells me to add on another... I'm so confused :(


May 08, 2012

Adrian bryant

Yes, you the workout 1-to-3 times in a row BEFORE doing the 10 minute workout

May 08, 2012


It's not about the pounds, Adrian. You may have lost 5 pounds of fat and replaced it with 6 pounds of muscle. I've found a more accurate way to measure results is by taking measurements of my target fat loss areas before, during, and after a workout regimin. If I haven't lost many inches by the end, then I look to see whether I've firmed up or not.

Just remember, it's not about the weight. It's about fitness and becoming more healthy. That's what makes you feel better. When you feel better, you look better, making you feel even better!

May 26, 2012



I am 21 years old, 5'3 & 170 lbs. I had my son almost two years ago this September, and since then I haven't been able to get rid of the weight. I've been dieting for over a month, and I started working out 3-4 times a week, twice a day. I want to lose 45 lbs by the end of June for my 22nd birthday. I'm celebrating at the beach, and i don't want to have to cover up my body like I've been doing for these past few years. If you can, please me help me out.

April 04, 2012


I am 21 years old, 5 '6' and 168 pounds. I used to be very thin, and a competitive irish dancer and swimmer. Then I went to college for nursing, and gained 40 lbs in three years. I am getting married in 11 months, and going on a cruise. I need to lose between 30-40 lbs in the next 11 months and be in the best shape of my life. I keep starting diets and workouts, only to give up after only a week. HELP!

November 28, 2011 en Espanol
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