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…

6 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 here 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…

Intermittent Fasting Works!

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!
Chris

Intermittent Fasting for a smaller waist

I just want to thank u for NowLoss.com. 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…



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1-100 of 853 Comments
AP

Hi Adrian,

I am a 28 year old male, 195lbs, 5'7". Most of my fat is in my belly and around my midsection. I've been doing IF for a week now and workout 6 days a week doing HIIT 20min a day (Mike Chang). I eat between 700-1800 calories a day. I fast between 16-18 hours a day. Should I have seen my weight loss by now or no? I haven't lost anything. When should I start seeing weight loss?

October 30, 2014

kelly

Hello, Adrian. I'm 240 pounds and wanting to do IF and the eating plan you have laid out. However I and to do t25 and 21 day fix for the workout. Is that a good idea or to much. Because I would do one in the morning and the other DVD at night. I really need to lose 20lbs on 5 weeks

October 29, 2014

Adrian Bryant

too much? the answer is different for everybody. you'll find out for yourself if it's too much but I would start off doing that workout sched for 3-4 days per week

October 29, 2014

Kyle

Hey im sittin at 125 lbs I'm 17 I am 5 feet 7 inches and I need to make the 113 weight class in wrestling in about a month any help?

October 28, 2014

Adrian Bryant

go here

October 29, 2014

Susie

hello, does it matter during which hours IF is kept? because of my work schedule i go to sleep around 8 or 9 pm and wake up at 4am. is it possible to do this way: last meal 4pm, first meal on the next day 8am? it's 16 hours as well.

October 26, 2014

Adrian Bryant

oh yes, as long as it is the same consistent schedule

October 28, 2014

JD

Hi Adrian! I have been doing IF for about 2 months now and have lost almost 30lbs. I cut off food from 930-45pm and wont eat again until maybe 12-2pm the next day and all I do is chew sugarfree gum and drink water. My issue is recently I have been snacking alot during my eating window. Either snacking on chips, cookies, etc. Why is it I am craving sweets and snacks more now than I did before?

October 24, 2014

Name*

Hi Adrian,
I am a 60 year old woman, just diagnosed with celiac, low thyroid, estrogen, progest., and testost. I am being supplemented with all 4 hormones. The inflammation caused by the celiac makes for very sore joints. I just started intermittent fasting, but I am in so much discomfort from the inflammation. Which exercises would you recommend until the inflammation reduces and the joints don't hurt so much? I do have a treadmill and stationary bike, as well as some weights.
Julie

October 22, 2014

Ramzy

Hey im about 6ft 2 and i walk around 180lbs. I work out 7 day's a week for boxing. I am a competitor trying to get to 165lbs. Would i still feel strong enough mentally and physically to fight?
I'm 19 .Please reply asap i have a tournament soon! Thanks!

October 15, 2014

Adrian Bryant

the mental is all up to you.

as for the physical are you saying you're going to fight in a fasted condition or are you worried the 15 pound loss may affect you?

October 17, 2014

sammi

Hey adrian!I m 17 yrs old,5 "9" and weight 145 lbs..I have downloaded myfitnesspal app and planning to do intermittent fasting to lose 10 pounds in 40 days or less..will even go for jumping jacks work out as well may be 1 time, as I m a busy college girl..will I lose weight?or else suggest me something else plzzz...

October 05, 2014

Adrian Bryant

you will but it will take longer since you dont have much fat to lose

October 05, 2014

sammi

So suggest me what should I follow or do in order to lose weight as fast as possible..plzzz..now a days I have bexome more lazy dont feel to work out even..plzzz advice me something good

October 06, 2014

sammi

I have a a lot of chest fat and bloating belly..:-(..plzz reply soon..

October 06, 2014

sammi

I m so sorry there was a mistake in my height..my height actually is 5 "0"

October 06, 2014

sammi

Hey adrian, I m really confused cant struggle more with weight..dont wanna make u confuse let me clarify once again..I m 17 yrs old, weight 145 lbs, height 5"0", I m exact 5 ft..now say me with intermittent fasting will I lose weight?I'll try to do jumping jack workout 3 days per week..maybe 1 time as I have become more lazy..plzz reply soon..thanks for replying before..waiting fr ur rep....

October 06, 2014

sammi

Hey adrian, I m really confused cant struggle more with weight..dont wanna make u confuse let me clarify once again..I m 17 yrs old, weight 145 lbs, height 5"0", I m exact 5 ft..now say me with intermittent fasting will I lose weight?I'll try to do jumping jack workout 3 days per week..maybe 1 time as I have become more lazy..plzz reply soon..thanks for replying before..waiting fr ur rep....

October 06, 2014

Adrian Bryant

at 5ft you will lose weight fast normally as anyone else at your weight and height

October 06, 2014

sammi

Thanks a lot adrian for replying, thank u so much...my mum is impressed with ur site and she also wants some advice frm u..she is 36 yrs, weight 85kgs and height 5"3" and she is a business woman so all time she'll be busy..pls suggest what she should do..thanks for being so concerned.

October 07, 2014

Adrian Bryant

use this workout and this diet for busy people

October 07, 2014

Lizzy

hi Adrian i want to know if Interminent Fasting is for me, i do strenght trainning and HIIT workouts 6 days a week, but im on the gain muscle phase, i eat clean most of the days, but i want to lower my body fat, but when i have fasted myself due to work or another issue damn i feel awfull!! i have no energy for workout, headaches,feel dizzy,cold hands, is there another option? im only 10 pounds away from my goal

September 30, 2014

Adrian Bryant

have tried cutting calories and doing HIIT accoridng to these rules?

September 30, 2014

MS V

Hi Adrian its me again. I have been doing IF now for over a month and I am loving the results! Everyone says I'm slimmer and I love the way my body is changing. My question is recently though I have been over eating my 1500 a day calories (not including what I eat on days I workout sometimes I go up to 2000 to try and keep the 1500 mark). I just find myself breaking my curfew of starting my IF. Any advice? I feel as though I'm plateauing

September 28, 2014

Adrian Bryant

Are you saying your current weight loss has slowed down and you want some ways to speed things up?

September 28, 2014

MS V

no I guess my body is getting tired of IF but if you have ways of doing that im open to it

September 29, 2014

Adrian Bryant

12 ways

September 29, 2014

Kay

Hi, Adrian!! Thank for your great posts.
I did the IF this week, from 14 to 16 hrs each day… and the first day I weighted 3 pounds less, and the last day, 3 pounds MORE (than the weight I started with). What could be going on here???
I started this because there was no way for me to start a diet or something… so this was kind of a drastical way to do it. I feel better because my body got used to eat less and to not have the great headaches I always have between meals when dieting… BUT didn't loose a pound!! (and gained 30).

Any suggestions?? (THanks a lot!!)

September 28, 2014

Adrian Bryant

are you tracking your calorie intake and are you working out any?

September 28, 2014

Melissa

Hi!! I have a few questions... I'm a mom of 2 and had 2 csections. I've always struggled with me weight. I lost 100 pounds when I was 17-18 years old. Then after I had my son lost 70 pounds cause I gained that much. I had my daughter in May last year and have lost 40 pounds so far. I've been trying to lose the last 20 for about 4 months. I'm taking phentermine and working out 5 days a week for 25 minutes a day (T25 program). I can't seem to lose this last 20 pounds. So my questions are... How many calories do I need for the day?
Is phentermine a good thing to take while doing this fasting method?
If I don't do the fasting method on Saturday and Sunday will it greatly affect my results?
Thank you so much for listening to my story!! You can email me your response.

September 23, 2014

Adrian Bryant

calories? that's something you will need to find out thru trial and error by keeping a food journal or calorie app but im guessing 1200-to-1600 cals

the answer on phentermine is more up to your doctor but my opinion is that doing the fasting will naturally control your appetite without drugs but to answer your question... YES , in my opinion I believe it's safe for you to take phentermine while fasting (but please check with doctor)

Taking sat and sun off isnt bad but of course you wont lose fat as fast as someone who does it 7 days a week

anything with calories counts but some gum is ZERO calorie

Your body does get used to fasting and the way it gets used to it is by learning to burn more fat for energy in the long run

September 23, 2014

kattie

This is something I starting doing naturally after I lost 40 lbs the old fashioned ( WW) way after having my daughter. i usually eat around 230 or 3pm my first meal of the day ( a big "no no " on the old way). I have coffee the first part of my day. After I lost the initial weight i hit a plateau and gave up. I was so scared of gaining it all back that i developed a fasting habit to help maintain the weight. I eat seriously whatever I want ( bad i know) but i don't eat until about 230 or so and stop around 8 or 9 i go to bed around 1130 . I Weigh in regularly to keep myself in check. And a year and a half after my first 40lb lost i haven't gained any of it back . Now i am to the point where i am just not hungry any more.I never thought about using it to diet to loose more weight or that there is actually a name for this process. Thank you for writing the article . I am going to use this same concept ( since i already kinda do it) to get back on a diet and monitor my calories.

September 22, 2014

Nikki

I'm a recent convert to IF. I usually do 18/6 but occasionally I'll do a 24 hour fast if I've fallen off the wagon for a few days.

I really recommend it for anyone trying to lose weight.. it helped me kick the last 10lbs and for me its much easier to have 2 good sized meals a day rather than trying to eat 6 tiny ones and being concerned with food all day long.

p.s. I love your site so much! Thank you for taking the time to put it together:)

September 19, 2014

Nela

Hello Adrian,
I am 17 years and in soon in October I will be 18.I am 70 pounds for 165 cm.I want to lose weight and be slimmer.Is it possible? What kind of diet plan should I follow? Thanking you in advance.

September 16, 2014

Adrian Bryant

are you saying you want to lose 70 pounds? what is your current weight

September 16, 2014

Elizabeth G

Hey
On weekends, when I go to bed later (midnight-2am) should I start my IF later than 8pm?
Also I asked this question already but I'm not sure if it went through:
I go to school Tuesdays and thursdas very early in the day and it will be very difficult for me to sit in on a calculus class on an empty stomach..is it possible to switch up my IF hours on those days and if so, what hours do you recommend I fast on those days? (I have school from 7am-12pm)

Thank you in advance! (If you could email me your response, that would be greatly appreciated!)

September 13, 2014

Adrian Bryant

Sched yor fasting time that is most convient or easier for you. It's best to keep a consistent schedule

September 14, 2014

jas

Milk has calories = You'd break your fast.

September 14, 2014

JP

Hey! If I drink a glass of milk in the morning so basically is that ''eating''? I mean like If I wanna fast for 14-20 hours then did i fuck this up by drinking a glass of milk?

September 13, 2014

Brittany

Hi Adrian, love, love, love, your site. So kind of you you to take the time. I've been doing this fast for a couple weeks now no problem, I've also been doing workout A from your butt workout, but lately I've noticed during my feasting period I'm barely hitting 800 calories some days less. But I feel fine I eat apples, sandwiches with no mayo, cereal, fruit, lean meat some flavored drinks, stuff like that. I feel satisfied at the end of the day though. Is it pointless for me to try to build this butt if this pattern continues? What kind of results would it yield? Suggestions?

September 11, 2014

Brittany

Also, I'm on that last ten-15 pounds to lose phase, so i just started doing just a little interval training.

September 11, 2014

Adrian Bryant

you'll just have to keep tracking everything and see what happens AND if you're doing the butt workouts correctly AND you're not getting results after 2-to-4 weeks then look to make changes in your diet

September 12, 2014

Vartika

Im 21year female. I weigh 61kg. I m 5'2.
Qs.1-how many calories should i eat a day to lose 10kg in a healthy way?
Qs.2- how much time will it take me to reduce 10 kg by doing IF?
Plz reply...i cant exercise due to injury.
Thnx adrian

August 28, 2014

Adrian Bryant

here is your answer and please read all

August 29, 2014

Jessika

Hi,
I have been looking on different websites and trying to get the best advise for my problems and this one seems to be the best!.. i am 19 yo and about 5'3" and weight roughly 155lbs:/ i work a full time job and go to school full time so its hard to work out on a regular basis and also try to follow a meal plan that required specific food... i really was to get down to 130lbs but can not seem to stick with anything... right now i am eating pretty well i.e: egg white and cheese omelette for breakfast, salad for lunch and since i live at home try to portion out what has been made but that doesnt seem to be working... HELP!

August 27, 2014

Adrian Bryant

use this workout and this diet to fit your busy schedule.

no need to worry about WHAT to eat and the workout plan is flexible

August 29, 2014

TK

I am a curvy female, 5'6 , 259 and carry weight in my belly. I want out the 200 hundreds. How can I lose my belly, keep my curves and butt? What's the best plan of action? I want it gone ASAP! My goal is to be healthy not skinny.

August 27, 2014

Adrian Bryant

go here to lose weight and keep curves

August 29, 2014

MS V

Hi Adrian I just started doing the intermittent fast today and it was shockingly very easy!! I fasted from 8am-6pm then after 6 until maybe 1am I ate. I wasnt very hungry though! Is that normal? Should I force myself to eat in order to not end up binging? And will I have the same results since im doing a 10hr fast instead of the 17? Just works better with my schedule

August 23, 2014

Adrian Bryant

like myself IF curbs appetite so yes.. it's very normal to not be that hungry

August 23, 2014

MS V

great! I got nervous! Also is the results permanent? And if I want to workout how many hrs would you say should I do it before I eat?

August 23, 2014

Adrian Bryant

permanent with any weight loss plan = how long keep you keep up your good habits basically meaning you don't overEAT yourself (while being lazy) into gaining more weight but see this

The deeper into your fast = the more fat is burned during workout

August 24, 2014

MS V

thank you and one final question. How long should I IF? I want to try it for 2 weeks if I can. Is that normal?

August 24, 2014

Adrian Bryant

you can do it forever like I do. I was doing IF before I even heard of IF b/c of my busy lifestlye

August 24, 2014

Micky

Hi Adrian, I've been trying this for a couple of days now and I noticed I got a little thinner, but it seems that my muscle mass is getting depleted as well. My arms which have little fat got smaller :-(
You see I'm overall skinny and only have belly fat (<10 lbs. i think) and plan to fast intermittently to finally get rid of the belly fat and have a flat stomach. Is there a way to prevent muscle wasting with intermittent fasting? Oh, and does this accompanied with the other weight loss methods here especially the high intensity workouts result in muscle wasting if done too much? Thanks for the feedback and your service to the people :-)

August 22, 2014

Adrian Bryant

what is your weight and height now? your arms getting smaller is probably due to you simply losing fat all over and the loss of mass in your arms was mostly fat and/or water weight.

for example see this

August 22, 2014

Brittany

I'm very interested in trying intermittent fasting, but I'm also doing weighted hip thrusts to build I bigger butt, can I do both and still get great results?

August 15, 2014

Adrian Bryant

oh yes, just make sure you are tracking your protein and calories to see what gives you best results

August 15, 2014

Brittany

Thank you. One more question, would you recommend doing my hip thrusts just before I break my fast? Or does it not matter?

August 17, 2014

Adrian Bryant

doesnt matter but you can expieemnt to see what helps you have a better workout as far as lifting more weight and doing more reps

August 19, 2014

Denise R

Greatly informative site! I'm a post menopausal 46 years young fan of IF. I do 16/8 daily, and always work out in a fasted state. I discovered IF before I realized I was actually even following a protocol. I had been ill from a food allergy, and it killed my morning appetite. In 2 years of 16/8, I went from 170lbs to a lean, mean 135. I'm 5'9, so this weight makes me feel my college days body again. My energy level is amazingly high. I'm definitely an advocate for the 16/8 protocol. Thanks for your site!

August 11, 2014

Priscilla

I am thinking about doing this. I am 5'7 and weigh rt at 180. I WANT to get down to at least 135. What kind of foods did/do you eat?

September 27, 2014

Nadia

Hi there,

I have lost 12kg's but my weight loss has now plateaued. I have cut down calories and increased gym time...changed up routines also. I am on meds for my throid, I'm insulin resistant and on meds for my adrenal gland. Is it advisable to try intermittent fasting ???

August 05, 2014

Adrian Bryant

fasting will help and also see these tips

August 05, 2014

Anna

hello , i just came across this page. I'm 29, female, 156 cm & 67 kg. I would like to try IF and I'm sure i can get through those 20 hours fasting but i really need to lose 12 kg in 3 weeks ! please help !

August 03, 2014

Adrian Bryant

then stat off with a 14 hour fast or simply skip breakfast at first

August 05, 2014

Tammy

Hello Adrian, i'm 25 years old, 4'11 and 128 pnds, i want to lose 20 pounds. Thus, i'm planning to do your emergency plan diet by doing your 20 min fast running exercise twice a day 5 times a week. How many weeks does it take to lose my 20 pounds by doing that plan? Thank you so much...

July 31, 2014

Adrian Bryant

3-4 weeks with that plan

August 02, 2014

Lauren

Hello Adrian,
I'm very interested in starting IF, but I'm hesitant because I'm 99% exclusively breastfeeding (occasional bottle of formula) my two month old. I've researched and asked a lactation counselor about this but Google didn't have much on this specific topic and my lactation counselor was only familiar with fasting as it relates to Ramadan/Yom kipper/Lent. I'm really trying to get my body back ASAP but I don't want to quit breastfeeding my son. I plan on breastfeeding until he's at least a year old but I don't want to carry around all this weight. I'm 28, 5'3, and an hour glass @ 171lbs. Any advice on how I can do this successfully and safely would be greatly appreciated. Thank you in advance!

July 20, 2014

Lauren

I'd like to add, I have no problems with my milk supply.

July 20, 2014

Adrian Bryant

I dont know the answer to that either but you can certainly lose weight without IF. maybe you should use this workout and this diet

July 21, 2014

Terrilynn

I've just started IF and will do a 19fast/5eating window. I work out in the am fasted state and I'm going to be eating between 1500-1600 calories a day. My questions is do I have to watch my carbs? I was thinking on my rest days or cardio only days I would eat 80 carbs or less and on my weight training days I would eat 150 carbs or less. Would I still lose weight, more importantly will I lose fat? Also following the above, would I lose 20-25 pounds in 6 weeks? I'm 5'3 and weigh 258 pounds? thanks

July 19, 2014

Adrian Bryant

only watch cals for weight loss but yes... eating less carbs will hwlp since protein fights hunger and is more thermogenic

at your weight your first 20+ pounds will come off quickly

July 20, 2014

Ally

If this method depends on lowered blood sugar levels when fasting, what happens if you are mildly insulin resistance?

My blood sugar level in my latest blood test showed a fasting (12 hour) glucose of 100 mg/dl and glycosated HB of 6 %. How would,this influence fat burning?

July 18, 2014

Adrian Bryant

I know it'll be more fat burning over non-fasting since your body is more susceptible to burning fat during fasting

July 19, 2014

javvad

Hey adrian, came across your website recently absolutely love it...great job!
I have a few queries regarding weight loss.
Im male 33yrs old 6 ft 3 and 293 lbs. I have a truck load of body fat to lose especially my man boobs. I want to try intermittent fasting and wanted to know if i should do any weights with your hiit? Everywhere else i go people seem to say weights are equally important as hiit. But your works just seem to concentrate on hiit cardio. So should i do weights to protect my lean body mass?
Thanks and keep up the good work.

July 16, 2014

Adrian Bryant

you can do the weights but the way my workouts are setup it'll protect the lean mass you have

July 16, 2014

javvad

Should i do your workouts 6/7 days a week?

July 16, 2014

Adrian Bryant

3-to-4 days at first

July 16, 2014

Mike

Hi Adrian, just wondering if you could give me a sample diet or meal plan to follow while I fast every day from 8pm to 12 noon to lose excess body fat

July 10, 2014

RK

Hi Adrian,

I'm a 5'11'' male ,190 lbs, 26 yo. I am Fasting since last week for about 16 hours, drinking no water during that period (obligatory religious). I need to reduce fat from my belly and buttocks. Any 2-3 weeks diet + workout plan of achieving this?

July 06, 2014

Adrian Bryant

you can use this workout and this diet with fasting

July 06, 2014

Mary

Hi,
I quit smoking 2 months ago. Even I'm not snacking and eating healthy - pure protein and a lot veggies and fruits, I gained 8 pounds. I'm 5'5 and weigh 145lbs. I work out 4 times a week. I usually run 3 miles per work out, or swim for 30 minutes or do kick boxing for 1 hour.
I would like to get rid of those pounds and some more weight to reduce some fat. What plan do you think will fit me the best?

Thank you so much for your help.

July 01, 2014

Adrian Bryant

you can use this workout and this diet along with fasting

July 03, 2014

Name*

Hi,
I have PCOS and I'll be fasting for 19 hours and eating for five hours. But I have restricted my calories to 500 as I cannot lose weight above 500-600. I can lose about a pound in 3-4 days by doing this. I want to start exercising an hour before I begin eating, is it okay to increase the number of calories that I consume. My height is 5ft 3 and I'm 150 pounds. Thanks

July 01, 2014

Adrian Bryant

how are you tracking the 500 calories and are you hungry or thinking about food constantly on this 500 cal diet

July 01, 2014

blank

I track everything by reading labels and weighing when necessary. I've put this extreme calorie restriction down to having pcos which comes with insulin resistance making it more difficult for me to lose weight. And I tend to think about what I'm going to eat when I'm hungry.

September 22, 2014

Adrian Bryant

try a calorie counting app like myfitnesspal becasue at 500 cals and exercise you should definitely lose weight faster than that

September 23, 2014

Stacy

I am wondering if I can drop at least 20lbs in a month. I am 5'1" 154lbs. I work out 5 times a week. Should I be able to do this fasting program and see those results.

June 25, 2014

Adrian Bryant

yes, at your height and weight and at least moderate dedication you should lose 20 in your first month or at least 6 weeks

June 27, 2014

Faye

Hi, I'm currently about 5'7 female eating about 1300-1500 a day. I lost 20 pounds without even trying and now I really want to lose the weight. Although I eat healthy now, I am not losing any weight and I am at a plateau. I read your page about how to get over one and it just didn't work for me. I need to lose about 30 pounds and at least 20 pounds. I need it off by July 27. I walk up hill for 30 minutes in the morning and in the evening with workouts in-between. I want to get at a healthy weight of 145-150

June 22, 2014

Adrian Bryant

have you tried more intense workouts like this? walking may have worked at first but now its time to amp it up a bit

June 24, 2014

Clayton

Hey Adrian, just a quick question about both intermittent fasting+working out immediately after waking up in the morning.

Now I know that working out after you wake up takes advantage of your metabolism, etc, but after you workout, you should eat food in at least 2 hours or less? I don't know if it's 2 hours more or less for muscle recovery, but if I'm fasting I can't eat anything with calories for more than 14+ hours.
Is it impossible to take advantage of the fat burning from working out after I wake up, if I'm intermittent fasting?

June 19, 2014

Adrian Bryant

anytime you workout = you are taking advantage of fat burning and anytime you workout while fasted = even more fat burning so regardless you'll be okay and #2...

dont worry or panic over eating exactly 2 hours after working out (it doesn't matter) there is no magic muscle building time. muscle is all about getting enough protein in your diet and not WHEN

June 19, 2014

Nicole

Hi there
26 year old female. Have gained about 60"
Lbs from different medications . I'm now not taking them anymore and want to loose this weight!!
5'10" and 258lbs
Can you help choose what's best suited for me. I need all the help I can get .

June 18, 2014

Adrian Bryant

use this workout and this diet and you can apply intermittent fasting to your diet plan if you want to

June 19, 2014

Nada

Hii, I just wanted to ask how many kgs/pounds can u burn in 1 months by intermittent fasting ?

June 13, 2014


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