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…

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1-35 of 1569 Comments

Hello adrian.I m just curious when the intermittent fasting time 8p.m-12pm the next day you say that we can only consume water or/and green tea,coffee.Can ruby red grapefruit the so bitter kind,consumed when internittebt fasting because even though it is bitter its still contain calorie.What are your advices please reply ASAP I just need your advice.Thanks.

August 25, 2016

Adrian Bryant

actually it is best to not have anything that has calories during the fast.

August 25, 2016


Alrite what if BCAA supplement that also contain calorie and I heard that when intermittent fasting we do workout such as HIIT and it is good to take BCAA supplement when pre workout and post workout.What is your advice?Thanks.

August 26, 2016

Adrian Bryant

the BCAA isnt needed. the fear or myth is that if you dont take it you'll lose muscle but that wont even begin to happen unless you fast for more than 72 hours and or have a very low bodyfat %

August 28, 2016


Is fasting safe for a diabetic?

August 20, 2016

Adrian Bryant

i think so but im not a doctor so ask your doctor to be sure

August 20, 2016


Hi Adrian, its me again. I am still on the intermittent fasting but cant seem to loose weight (since January). I only lost 5kgs (from 90kg down to 85kgs). sometimes i manage to go down to 83.7kg but go quickly up to 54. Currently I am 84.7kg but its like a yo-yo, sometimes I am less and sometimes I am more.

I am tracking my calories with SHealth - and i eat around 1400 - 1700 kcal a day. I walk everyday for 1 hour (5km) and I fast from 8pm till 1pm and I drink 1.5litres of water everyday. before I used to not having problems with fasting but now I am having cravings in the morning. I am also having constant headaches but not sure if it is because of the fasting.

Can you please help? I really want to loose weight :(

August 11, 2016


sorry I meant since January since I started intermittent fasting (not since I lost weight) and I go up to 84kg not 54kg.

August 11, 2016

Adrian Bryant

instead of walking switch to this and if intermittent fasting is too tough for you then try this diet

August 11, 2016


Ok thanks will do. Thanks for your prompt reply

August 11, 2016


I want to lose weight on IF. What percent of my calories should I use on protein, fat and carbs?


August 09, 2016

Adrian Bryant

doesnt matter. all that matters is how many total calories you eat for weight loss.

the amount of carbs you eat may affect your energy levels and making at least 30% of your diet protein will make fat loss easier

August 10, 2016


Is intermittent fasting something you suggest doing long term (like part of our daily lives) or only to meet a weight loss goal?

August 05, 2016

Adrian Bryant

either or. I do it as part of my life do to my busy schedule

August 06, 2016


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


Hey Adrian
Thanks for the reply.
I have started doing IF and am already liking it. Hopefully it would help me to shed a few kilos.
I wanted you to guide me regarding leg workouts. I have done some research and am very confused as to which exercises i should opt for. somewhere its stated that squats and lunges bulk up thighs which I don't want & somewhere its stated that it makes you lose fat from thighs!
Which leg exercises will make my thighs lean and slender?
Please Help!

August 11, 2016

Adrian Bryant

weight loss exercises like these and diet will make you lose fat all over making you slim. there is no exercise you can do to target thighs to make them skinny

August 13, 2016


Hey Adrian,
Thanks a lot for your suggestions!

August 13, 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

Incorrect please try again Created by Adrian Bryant

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