How do I know if I'm working out hard enough to lose weight?

Here's 4 ways to tell how hard you're working out to lose weight…

1. Find your fat burning workout zone or your target heart rate

  • Type your age in this box here → To find your fat burning zone and then…
  • Your heart needs to be beating -to- beats per minute for a moderate-to-high intensity workout to burn fat and…
  • Anything below-to- is considered low intensity and anything above -to-  is high intensity and…

To find your fat burning zone while exercising…

2. Rate your level of intensity on a scale of 1-to-10

3. Use the Talk test during your workout to find intensity level

4. Do a Sweat Test

You can also lose weight even faster by…

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1-35 of 363 Comments

I'm 31 and weigh somewhere around 135 lbs (I don't know for sure because I haven't weighed myself recently and I don't own a scale). I do not really care what the scale says and only want to judge myself based on how I look and feel; the scale is useless to me. I work out with very intense HIIT routines approx. 5 days per week @ 15-30 min each time. I know I work very hard because of my heart rate and the huge amount of sweat on my clothes at the end. I am also mindful of my diet and consume no more than 1500-1800 calories per day, less on rest days. I do a lot of vegetable and fruit juicing at home and consume at least 20 grams of protein post workout as well as a bit of protein during each small meal (5-6 per day). All this sounds good, right? I can't seem to lose the last of the fat I want to lose around my inner thighs and stomach. It won't budge. Suggestions?

October 12, 2016


I'm 45...5'3 and 9st want to lose about 7 to 10lb....weight accumulates on legs first.....what should I be doing for seeing quick results?

October 12, 2016


Hi I'm a 18 year old female and I weigh 180, I'm 5'3" so my goal is to get down to 125-130. I'm trying to join the Army so I need to get at least my body fat percentage down a little farther (Under 32% and I'm at 29%) my calorie intake is 1200 a day and I go to the gym every day, weights for an hour and I just started HIIT on the elliptical for 35 minutes today. (I used to do 45 minutes regular paceon the elliptical) is there any other things I could do to increase my weight loss? I hit a plateau so my weights staying at 180(Thats why I started hiit) I want to be around 140 by November 2nd. Is it possible? My diet consists of a lot of veggies and protein, I also take whey before and after I workout (suggested by my dad who works out a lot) thank you

September 11, 2016


I'm 40 years old. Im.5'6 and I weigh 213. I need to go back to my.normal weight of 130. I barely started working out after gaining all this weight in the last 4 years. Not sure if I'm doing enough. I am doing cardio 30 minutes and I alsoalso a doing weights for 30 minutes. I feel that I need to start off slow because of health reasons. I don't want to pass out. Is my work our routine okay for now? Or should I do more?

September 03, 2016

Adrian Bryant

okay for now but of course you'll have to increase it as it gets easier

September 04, 2016

Austin haley

I'm 16 and I weigh 355 lb, I've been walking 3+ miles every day for a week and haven't seen any results yet. I've been cutting my portions litterally in half aswell. I haven't been eating as good as I'm supposed to, but it's just that I'm not eating as much. I thought that was okay. I was just wondering when I'm expected to see results. Thank you!

August 31, 2016

Adrian Bryant

are you tracking your calorie intake

August 31, 2016


Hi, I'm a 5'6", 180 lbs, 25yo black female. I've lost ten lbs (from an original 190) just by changing my diet to purely vegan. I've started going to the gym recently and want to ultimately get down to my goal weight of 140, preferably by December, any tips?

July 28, 2016


Hi Adrian,

I am a 42 year old female about 5' 2" and I weigh 206 (I am really over weight). I have been doing things to lose weight; like walking, jogging, planks, some exercise classes, I started a program HIIT program (couch to 5k (5k runmeter) about a week ago ) (I started your treadmill HIIT training; workout on Monday) and I started my lifestyle eating change really, really about 2-3 weeks ago (I've had a some mess up but not many as before). Although, I have shed about 30-32 lbs since April (super excited YAY!!; but the downside, I haven't been consistent with it). However, this go round I know exactly what I want and need (I want to look good naked & I need to be healthier), and I've been consistent since the end of June. I would love to lose 25 pounds in about 3 weeks (August 10 to be exact); so my question for you, is this a possible goal & will I be able to lose 25 pounds in 3 weeks? If so, what do I need to do to make it happen in that timeframe? And what will help me lose around my all around midsection (stomach, sides and back fat), my belly pouch (I've had 2 c-sections) and saggy/flabby arms. My ultimate goal is to be 135-140lbs.

Any help, advice & thoughts would be truly & greatly appreciated, PLEASE!

July 26, 2016

Adrian Bryant

at your height and height it is very possbile to lose weight that fast and remember that your weight loss rate gets slower as you get closer to your goal. see this to stay consistent and make it happen

July 27, 2016

Vipul setia

This is vipul, age-19 .i have been working hard to loose my weight.i am use to loose 300 calories on treadmill,20 minutes cycling then planks,jumps,side fat exercises,crunches amd i have strict diet plan amd have lost 5 pounds in 2 weeks but i am not satisfied with my workout.what should i do.i am tracking my calories as well .actually i have lost 20 pounds earlier so the skin has been can i become fit in 2 months.please

June 30, 2016

Adrian Bryant

what is your current weight and height

June 30, 2016


I'm 29 female and I really need help understanding why I can't lose weight no matter how hard I work out or how little I eat. My whole life I was extremely athletic, love running and have always had skinny arms and stomach weight flux between 125-135 up until 2-3 years ago now I weigh 160 ive gained fat in my stomach and back and arms. I have researched for over 2 years. I am doing 45 min HITT or running outside in heat for 45 min a day, then I'm doing weights and core everyday. I keep calorie tracker and I wear Fitbit HR plus all day. I'm so sick of being fat and not fitting in my clothes. I hate my life and all I want is to lose 25 lbs. my husband tells me I'm fat and I can't even be naked around him. Please help I have read all your steps and have done them all

July 15, 2016


I am needing to lose at least 50lbs ...I go to the gym everyday..I do 1 mile on treadmill, 2 miles on bikes, plus I rotated arms, legs, shoulders, 2xs a week but I seen no diet is roughly about 1200 calories...please help

June 22, 2016

Adrian Bryant

how are you tracking calories

June 22, 2016


Hi Adrian
I am 43 and weigh approx 238 lbs. I am 5'7". I started working out at the gym about 2 months ago and have been watching what I eat more but know I could improved. I drink approx 12 glasses of water a day. I walk 30 min a day at moderate level ( my heart rate ranges 117-127) i also use the weight machines to complete a full body workout and in total work out for about an hour and a half a day five days a week. I have noticed my energy levels have improved and my body aches less but I haven't noticed any weight loss. ( I haven't weighed myself) my clothes don't fit any differently.
When will I notice an improvement in my body? Is it too soon to tell after two months ?

June 09, 2016

Adrian Bryant

are you tracking your calorie intake? see this

June 10, 2016

DJ Eddie Marz

Hello Adrian PS you the MAN!

I am 47 years old 6ft 3in 290 male
I have been going to the gym now for about 12 weeks now and have lost 18 pounds

I started out doing 60 minutes on the stationary bike 5 days per week for a month.
Now I lift weights 4 days full body work out with pull ups and push ups and the bike 2 days for 60 minutes.
I eat ALRIGHT and no beer but still around 2500-3000 calories per day. I see and feel results but feel I could do better.
Should I be doing something different or am I on the right track?


May 16, 2016

DJ Eddie Marz


May 16, 2016

Adrian Bryant

you are on the right track and you can go here once your weight loss stalls or if you want to speed things up

May 16, 2016

DJ Eddie Marz

Thanks Adrian. Lastly
Will adding a 15 min HIIT on the stationary bike after weights on mon tue thu fri be ok in addition to my two cardio days wed & sat? as in 5 min warm up then 1 on 2 off till 15mins?

I really want this gut gone! As you say Fu*k Being Fat!

May 17, 2016

Adrian Bryant

yes and make sure you see these HIIT rules

May 17, 2016


So I'm 17 yrs old and about to be 18. I'm roughly around 140 pounds to 150 and I'm 5'9. I'm trying to get my weight down to 130. Do you have any ideas on what I should eat and what I should do for working out exercises? I'm trying to get rid of my love handles and gain a little muscle in my stomach. I'm trying to get quick result.

May 03, 2016

Hi I'm emma

Hi I'm 12 years old my weight is 55 but I exercise 1 and a half out each day and I do hardcore exercise so how many days do I have to wait for my weight loss

April 28, 2016

Adrian Bryant

its going to be tough to lose weight when you dont have much to lose at only 55kg

April 28, 2016



May 19, 2016


YALL ARE STARVING YOURSELVES!!! eating around 1000 calories a day is NOT going to help with weightloss

April 20, 2016


Hi Adrian,
I am in a weight loss competition and there are only five weeks left. I exercise up to six hours a day. My weight loss is slow though even though my intensity is high. I eat between 1200-1700 calories per day though some days are lower. What can I do to lose more weight?

April 15, 2016

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