The laziest way to burn more fat in just 14 hours than most people do in a week of regular dieting is

With intermittent fasting & When you do intermittent fasting…

4 reasons why fasting 14+ hours per day will help you burn fat faster than the average diet

1. Intermittent fasting forces your body to burn more fat

Intermittent Fasting forces your body to  burn fat

After you eat a meal your blood sugar rises and your blood sugar (along with the stored carbs/glycogen in your body) is the energy or calories your body uses or burns to keep you alive, functioning properly and to do all your daily activities but…

Your body fat is just the accumulation of all the excess calories you overate so every time you eat too much…

The less blood sugar you have in your body = The more fat you will burnJohn Rowley, Wellness Director for the International Sports Science Association

Imagine how fast you'll lose fat combining Intermittent Fasting with a weight loss diet & exercise plan

2. Intermittent Fasting increases your energy & metabolism because…

As your blood sugar or energy levels gets lower & lower as you fast…

3. Intermittent Fasting naturally increases HGH (Human Growth Hormone)

Fasting also increases your metabolism by releasing more HGH &…

4. Intermittent Fasting eventually eliminates your hunger & cravings so…

Fasting reduces cravings

This will absolutely cause you to lose weight faster because you'll end up eating less due to less hunger & cravings and when you first start intermittent fasting…

7 Intermittent Fasting Tips

1. How to start intermittent fasting

2. Best way to schedule your daily fast

Here's an example intermittent fasting schedule over a 24 hour period where you fast for 16 hours and eat over an 8 hour period…

Click to reveal more
example intermittent fasting schedules

But you can schedule your intermittent fasting anyway you want as long as you're fasting 14-to-20 hours and feasting 4-to-10 hours per day.

3. Eat whenever you want during your 4-to-10 hour feasting period

Usually most diets tell you…

The only change you'll have to make is when you eat so you can still stick to your diet but you need to eat everything you're supposed to in that 4-to-10 hour period and generally…

4. Dealing with hunger & cravings

See tip #4 here again but…

5. You can drink water and maybe coffee & green tea because…

The reason why intermittent fasting works is because it FORCES your body to burn more fat by lowering your blood sugar/insulin levels by NOT EATING anything for 14-to-20 hours so…

6. Do a workout(s) while fasting

When your blood sugar, stored carbs/glycogen & insulin levels are lower from fasting you'll naturally burn more fat for energy (without any extra dieting or exercise) so guess what happens when you exercise while you're fasting…

7. Watch Intermittent Fasting 101 (If you hate reading)

Intermittent Fasting Works!

Intermittent Fasting = She Lost 124 Pounds

Hi, Adrian!

I am 5'7" & I have lost 124 pounds. I started at 272 pounds and now I'm 148. My first 90 pounds or so came off in the first six months and then my weight loss slowed until I read about your suggestion for Intermittent Fasting

I incorporated that into what I was already doing, and also started walking. Now I do walk-run intervals for 30 minutes, 3 times per week. I also life weights 3 days per week.

Sue Ellen Holmes

Lost 112 Lbs. Intermittent Fasting

I just want to thank you. I was really depressed due to my obesity. I started browsing the internet and found

I followed intermittent fasting with a 1200 calories diet plan and focused on eating raw vegetables and fruits only before meals.

I also did your Jumping Jack 30 min HIIT workout

Yasir Nasir

I love Intermittent Fasting

Literally a years difference. December to December. I have been doing Intermittent Fasting since reading about it on your website last year. This is close to 40 lbs gone. It has been amazing! I love love love Intermittent Fasting and I'm so glad I read your post!

My dad is a dr and he is the most healthy 71 year old you'll ever meet and he stresses the importance of fasting as well. Anyway, just thought I'd share with you my latest update :). Thank you again for your life changing post!

Colleen Whitson

I've Lost Over 40 lbs.

Hi, I'm a big fan of yours! Your intermittent fasting video has helped me out tremendous ly. I've lost over 40 lbs.

Chavas Noelle

Intermittent Fasting Helped me get Ripped

Intermittent Fasting along with my NowLoss Diet helped me lose enough fat to finally be able to see my abs

Adrian Bryant of

Lost 33 Lbs. Intermittent Fasting

This is the change in 101 days!!!! 33 pounds down! It's a result of eating completely clean, doing intermittent fasting (for the most part) and working out 4-6 days a week

Kim G

From 220-to-145 in 10 months

I want to say thanks! I have struggled with my weight all my life, and I am 28. I am not stupid and completed my homework before trying intermittent fasting. I started by getting to one meal a day within the first month and by month two I was calorie counting to try to keep that one meal at 1500-1700 calories.

Basically, I am a 28 year old male 5' 7" in height that started 10 months ago in December weighing 220 pounds. Today, exactly 10 months later I weigh 145 pounds. I have lost 75 pounds!!!

I have had full blood work done and I am now normal on every test and I have been yanked off my blood pressure medicine.

Thanks for all your help!

Intermittent Fasting for a smaller waist

I just want to thank u for I have loss 25lbs following the intermittent fasting and HIIT. I am soo wishing I can meet you to thank you in person. All I can say is wow is this really me.

Edda Pollard

My Lower Tummy Went Away

Update: after doing intermittent fasting for a week, my lower tummy is finally disappearing. I think this was exactly what I needed to get over that hump I reached. I had a permanent bloated belly - LOL

Yadira Garcia Sanchez

She lost 28 Lbs. Intermittent Fasting…

I just want to say thank you for doing your website! You have helped me so much and I wanted to share my progress with you from intermittent fasting and a diet of 1800 cal a day. I started at 179lbs & now weigh 151lbsI think I have finally found a life plan that fits with my lifestyle!

Thank you
Ursula G

7 More benefits of intermittent fasting…

  1. Decreases your chances of getting cancer risk.
  2. You're less likely to become diabetic.
  3. Improves your cognitive function.
  4. You're less likely to suffer from cardiovascular disease.
  5. Reduces inflammation.
  6. Helps you live longer
  7. Protects you from the effects of Alzheimer's & Parkinson's diseases.

2 reasons intermittent fasting may not be for you

1. Your lifestyle or…

Your current schedule, situation, stress or a wide variety of reasons may not allow you to get into the habit of fasting 14+ hours a day and…

If this is the case for you and you really want to use intermittent fasting then you need to find a way to make fasting fit your schedule or…

You'll simple need to use one of these other fat loss plans

2. You have trouble gaining muscle or…

You're known as a 'Hardgainer' who needs to eat more than 2500 calories a day to gain muscle mass and in this case…

Trying to eat 2500, 3000 or more than 3500 calories in a short 4-to-10 period may be difficult for you (that is unless you use shakes & MRPs)

You may also want to see…

Back to Top

1-35 of 1552 Comments

Hi Adrian,

I'm a working mother of 4 children. Technically no time for exercise aside from i have weak knees. Will it help me to lose weight just by using intermittent fasting with recommended calories? I weigh 148 pounds, 5'2 tall. Need to get rid of those 30 pounds. Thanks for your reaponse and continue being a blessing to others. :)

July 24, 2016

Adrian Bryant

yes but see if you can use these workout options

July 25, 2016


Hi Adrian,

I have moderate to severe cartilage loss in my knees. Can you suggest an alternative to squats and lunges or a safer technique as to not do more damage? Thanks in advance.

July 24, 2016

Adrian Bryant

what is your overall goal. weight loss and/or overall leg toning?

July 24, 2016


Hi Adrian
I am 24 yrs old, 5 feet 2 inches tall and weigh around 65 kgs. There's a lot of fat and cellulite accumulated in my thigh area. I have tried a lot of diets but in vain!
Could you please guide me as to which diet and exercise plan i should follow?
I need to lose approximately 10 kgs.
Please Help.

July 19, 2016


I used to be so fit but now I'm getting older and look like a potato. I just started your 10 minute bike ride two days ago and am starting the intermittent fasting today. I plan to do some of your other exercises once I get used to being up off my butt. Thanks so much for posting these, you are a lifesaver to many, and I love your sense of humor. It makes exercising easier to have fun doing it.

July 11, 2016


Hi Adrian,

I am currently doing your 30 min Killer Bike workout 2 times a day 4 days a week along with intermittent fasting for at least 16/8 (sometimes my faster period is longer).

My morning workout is at 8am but I don't usually eat until 1-2pm. Do you think this is ok to do or do you think I need to eat within 1 hour of my 1st workout?

July 05, 2016

Adrian Bryant

what you're doing now is fine. keep me posted

July 06, 2016


Hi Adrian, Do I need still need to take green coffee bean capsule while on intermittent fasting? Does it help?

July 01, 2016

Adrian Bryant

green coffee is a scam. go here and see the section on supplements that DO & DONT work

July 02, 2016


Hi Adrian, my current weight is 208 and my weight goal is 175. Im planning on intermittent fasting for 16hrs a day including working out now my question is should I eat before a workout because I dont want to feel sluggish and weak.

July 01, 2016

Adrian Bryant

you can eat before workout but you'll burn more fat if you dont eat before

July 01, 2016


Today is my first day trying this, I'm actually going off of the sample schedule you gave up above, because it fits my current schedule exactly!
I'm starting my gym membership today, so on top of eating healthy, starting at the 16 hour fasting, and working out 60-90min 5 days a week, I'm hoping for lots of results!
I'll be sure to share my story with you in the future!

Happy to have found this website!
Thanks :)

June 30, 2016



I'm 23 yr old, 153cm and currently 53kg (117 pounds). I gained 10kg of weight from yoyo dieting since last 3 years. My body fat percentage is ~33%. I'm very stress right now as I tried so many things and it didn't worked out. I've tried intermittent fasting for 3 weeks before, but it also didn't work well for me. Any advice?

June 23, 2016

Adrian Bryant

we're you tracking your calories then

June 23, 2016


can i lose 40 pounds or more in 60 days doing this, plus exercising?

June 22, 2016

Adrian Bryant

depends on your weight

June 23, 2016


Hi Adrian,
Currently 176lb height 5'2 age27 looking to lose 15 in a month is that weight loss goal too extreme? My ultimate goal is to be 135lb. I've struggled with my weight for many years and tried everything but nothing really has stuck. Lowest I got was 145. This seems very easy to adapt to any specific tips for a first timer?

June 21, 2016

Adrian Bryant

not extreme. you'll probably lose that in your first 2-to4 weeks but your weight loss rate gets slower as you get closer to your goal

June 22, 2016


is it possible to exercise and intermittent fast at the same time?? also i fasted in a day for 12 hours and another for 14 hours, is that alright?

June 20, 2016

Adrian Bryant

yes & yes

June 21, 2016


Question, (baring in mind I'm a male the wants to gain muscle and lose body fat at the same time) when would be the optimal time to workout if your fasting period is from 00:00 (midnight) till 6 pm?

I prefer my workouts in the morning, but how important would a post workout meal be for muscle gain?

June 09, 2016

Adrian Bryant

post workout meals are a myth. just get enough protein which is about .6-to-.8 grams of protein per pound.

best time to workout is during your fasting period to burn more fat

June 09, 2016

Stacy fryerson

I just came off of hcg program and already gained 10lbs, do you suggest one of your diets? Also do you do any 1on1 virtual or phone coaching

June 14, 2016

Adrian Bryant

yes, choose 1 of the plans here and I do no 1-on-1

June 14, 2016

Stacy fryerson

got an error for the link, the page didn't come up

June 15, 2016

Adrian Bryant

try the link now

June 15, 2016


I am a woman aged 43 my height is 165cm and my weight is 105 kgs want to lose 20 kgs in 3 months on IF from 8 pm to 12 noon can I reach the goal not exercising please assist

June 09, 2016

Adrian Bryant

yes it is possible but why no exercise?

June 09, 2016


Hi Adrian,

If I start slowly with 12hrs fasting, will i lose my belly fat at the moment I can't see my toes

i am planning for more of a lean body look


June 09, 2016

Adrian Bryant

you will lose belly fat but how fast you lose weight on any diet depends on how overweight you are. see how fast you can lose weight

June 09, 2016


Hi, I'm 5'4, 145lbs. I've been doing IF for about a week now. I'm using IF as 14:10 so I eat between 8am and 6pm. My last meal is usually around 530pm. I am walking about 45 minutes every other day & I'm hoping to bring my weight down to 130lbs. I track my calories on my phone app, and I usually hit about 1200-1400 cals depending on the day. Do you have any recommendations for results faster? Btw would you recommend using a fat burner while doing my fast?

Thanks for your help.

June 02, 2016

Adrian Bryant

you can use a fat burner during the fast but what you have laid out is good enough and for ways to lose weight faster use these tips

June 03, 2016


Hi Adrian, Thank you so much for the info & reply. You have a great webpage here full of information most trainers can't answer. Thanks again! x

June 03, 2016

Incorrect please try again Created by Adrian Bryant

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