1. Find your fat burning workout zone or your target heart rate
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
Hi Adrian,
I have a long story....I started out skinny in my life, put on weight after marriage in 1983...went up to 305 by 2001....had a partial hysterectomy in 1998 when my last child was born...began working out and eating right due to IBS-D in 2001....went from 305 to 200 lbs (size 26 to size 14)...everything was fine, I have been working out high intensity since 2001, 60 mins a day/5 days a week...but lately I have begun menopause due to the ovaries they left in...I still work out 5 days/wk and high intensity and eat right but not only did the weight loss stop, I have gained back 20 lbs!!
NOTHING I do helps! People tell me it is the hormonal confusion of menopause...what can you advise?
BTW I have to eat low fat due to my IBS, I am allergic to salt so I am on a low sodium diet...and I eat small portions due to a hiatal hernia. I also drink nothing but lots of water, and occasional pomegranate juice, no sugar added. I eat whole grains, little red meat.
let's go back to basics
exactly how many calories are you eating a day?
Plus - your workout is "not working anymore" (it may have at first) but now you are used to it so basically...
Look at the first 5 things here to make your workout better
and usually...
workout veterans like YOU & ME will not see results from cardio and 60 mins for a workout sounds more like a "NOT" high intensity workout beause...
If a workout is truly high intensity - it'll only last 20-40 min meaning you shouldn't be able to go longer than 20-40min
Hi Adrian,
Im 16 and very much so what to lose weight! I'm 176 and its so awful! Im starting your new plan tomorrow! I have read your success stores and they really inspire me to get modivated! I tend to lose 50 pounds in 5 months
Wish me luck! next time i shall be 126! wooo!
-Allie
I just wanna let u know guys that i really like the way that u explain everiting im a beginner and it easy to under stan even to have a plan or diet Adrian keep doing this greath job sincerly JOAQUIN 
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