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
I am not losing as much weight as I think I should. I am 390 lbs, 6'4". I started going to a gym and working out 6 times a week and eating 1500 calories a day. A good week I might lose 1.5 lbs, but some weeks I don't lose anything. I walk for at least 30 min every day, and lift weights. According to your calculator I should be able to eat 3000 cals a day and lose weight.
your calories could be too low - try going for a range of 1500-200 calories plus...
make your workout more intense by looking at 1-thru-6 here
Hi, I'm 280 lbs and 5'10 and I want to lose weight as my high school sophmore year is starting august 30th and I was wondering how I could do so. I run almost 2 miles a day and I box and do MMA but I haven't lost any weight and I've been at a solid 280 and I have been like this since Freshman year. So my question is how do I lose 30lbs within 1-2 months?
use this here and it wont happen in 1-2 months - it will take at least 3 months
Hey just wondering if I'm doing okay
I wiegh 238 lbs am 5'8 and 17 yr old male.
I walk to the gym Wich is about 1 hr walk away
then @ the gym I spend an hour in wieght room and 1 hr on eliptical . I set the resistance to 12 and intensity 12 also. The heart rate sensor says i'm at 152 bpm. The calorie counter says I burned 800 Cal. In that hr. Then I'll either walk home or get a ride back. I am eating 1750 cals a day through 5 small 350 cal meals. Good or bad routine? What else do I need to do.?
you're off to a good start and when things get tough - use this
I've just started working out with a trainer 4-5 days a week for about an hour each day, followed by 20 minutes on a recumbent bike. I'm keeping my total daily calorie intake at between 1100 - 1400, but the weight loss is slow - not more than 2 lbs a wk. I drink 2 whey protein shakes a day, have proten at every meal
I'm a 61 yr. old female, 5' 6" and currently weight 242. What can I do to speed up my weight loss?
HI IM ANA 30YRS OLD & IM 70KLS AND I WANT TO LOSE ATLEAST 15KLS ,HOW CAN I DO THAT EASIER?PLEASE GIVE ME SOME TIPS TO GET MY IDEAL WEIGHT,TO GET ME CONFIDENT TO MY SELF, 
Hello I am 5'9 at 230 lbs. I would like to know what speeds (MPH) consitute a low, moderate, or high intensity workout on the treadmill. Usually I will do a minimum of 50 minutes with varying speeds of 3 to 3.5 MPH with varying inclines of .5 to 9%. Since I am walking is this still considered a low impact exercise? Also when I walk on the road I can generally finish 4 miles in an hours...am I still doing low impact work. I ask because I dont have the strongest ankles and I really dont want to do a lot of continous running till I drop 30 lbs or so.
Thanks!
i cant really tell you that because speed and intensity is relative to everyone and you need to look at this page again to see how to figure out intensity for yourself
i'm 5.3 tall 27 years old i wighted 232 ponds . right now i'm at 142 and i what to lose 20 more pounds . i was looking at the Weight Vest and what to know wich one sould i get and can you upgrade any of those wight with higher wights later on.
go to weightvest.com and get a vest that with 30 pounds (20% of your weight) and all of thier vest have extra space to increase the weight
Hey Adrian!!
I' 16, I'm 5'6", I weight 152.8 pounds and havn't budged! I workout 5-6 times a week and I'm at my weight loss plateu and i need help! How long do i need to work out to lose 30 lbs? I lose 21 really fast but now im stuck! I don't want to quit i want to move past it and lose 30 before school in september! can you help me? I eat good but i feel bloated sometimes and it hurts my stomach and im hungry alot but i dont want to eat. I have about 1800 cals a day but do i have to decrease it to like 1200 to lose more weight? also i have been doing the same workout, running 5 miles evernt lost everyday and i havnt lose anything! can you give me some new and efective and intense workouts to try to move past it???? thanks for your time!
go here but yes...
#1 - do a differetn workout and/or workout harder (like run faster)
#2 - eat less - take off 250-500 calories from what you're eating now
thank you for your reply, Adrian. I am lifting weights to lose fat and lbs, to become stronger and overall more in shape. but ultimately, to lose fat. i want to trim down...don't need the 6 pack abs, but at least a waist line!
If you're just trying to stay in shape (lifting weights) then just use moderate weights or "NOT REAL HEAVY" weights and do 3-4 sets of 8--12 reps for each bodypart and here's a tip:
if you can do WAAY more thana 12 reps = too easy but if you can't do more than 5-8 = too heavy
hi,
Last year in 2009, i managed to lose about 30 pounds (from 260 to 230). i did nutrisystem for a few months and that's how lost my first 20 pounds (with working out). then i did this 4 week boot camp and lost 10 pounds. unfortunately, i fell off the wagon and gained almost all i lost back at this point.
i don't want to do the nutrisystem thing again because i want to eat healthy with real and natural foods in moderation, and i can't afford the costs to do another bootcamp program. my work out routine consists of group exercise classes at 24 hour fitness. classes are one hour each. my schedule is Monday: turbo kickboxing; Tuesday: Cardio and Strength training; Wednesday: Turbo kickboxing; Thursday: strength training; Saturday: Turbo Kickboxing and 24 Fitness Boot Camp (one hour each). my diet is about 1500 cals and consists of smaller meals spaced through-out the day, lots of proteins, fruits, veggies and carbs come from whole-grains.
what i want to know, is this enough to produce effective results? i'd hate to stick to this so diligently only to find it's not enough. my cardio workouts are always medium to high intensity (i do 10 second pulse checks) and i strength train 3 x a week. how do i know if my strength training is effective enough? they say, if you don't feel the burn, you need more weights. well, i feel the burn and i'm only pushing 5 or 6 pound dumbells for the exercises? do you think i should be pushing harder?
please let me know your thoughts on my weight loss routine and if you think i'm on the right tract. Thank you!
I think you're doing enough to lose weight but here's what you do when things aren't going your way...
you just follow these tips here
for me to truly help with your question about weights - i need to know your goals like do you want totone or get a bigger butt, etc. and...
feeling the burn is partly true but if really depends on your true goal
I work out everyday unless I'm out of town or sick. I always break a sweat and sometimes go more than an hour. I'm 5'4 and weigh 164. I am a vegetarian and I would like to lose 30 lbs. I eat healthy usually with a cheat once a weak at the most. I can't get it off! I feel like I'm gaining more muscle, which is good, but I'm also not getting rid of any fat. Especially on my legs and belly.
is 164 your starting weight or have you lost weight previously and on a scale of 1-to-10 - how hard are you working out plus....
how many total calories are you eating?
I had a baby 6 months ago and am really struggling to lose the weight. We work in KGS here so I weighed 65kg prepregnancy, gained 5kg in the first 3 months (partly due to giving up smoking). In total I gained 20kg. I have lost 13kg so far. I don't eat alot of crap food, but do have a takeaway once a week. Excercise wise I am walking (with baby in pushchair) 1/2 an hour 3 times a week but unfortunately I don't have time for much more due to studying full time and caring for my baby. What can I do that is quick and effective??
Hi Im undergoing a weight loss plan. currently, I weigh about 240 lbs and 5ft 6" tall. Im planning to lose weight faster as im getting married soon. I wanna lose about 70 lbs within 4-5 months. Wat r all the possible ways to lose weight rapidly? I was attending gym classes for a month n lost about 10 lbs. Now i ve lost an xtra 8 lbs with aerobics and electronic treatment classes. PLS HELP!!! 
good job
it seems to me you're losing weight fast enough but..use these tips to speed things up
im 5'5 1/2 weight 154lbs at age 19. im getting married soon and i need to lose about 20 lbs in 1month. my major areas in my lower stomach, back fat, and my butt which id like to tone. can you help me with a workout?
hi im a girl weighing 160 lb, 5"2 and am 20 yrs old.
im gonna do :
monday- 45mins hi intensity on treadmill (morning and evening)
tuesday- 30 mins on treadmill @gradient 10degrees- am and pm
wednesday-45mins hi intensity on treadmill (am and pm)
thursday-30 mins on treadmill @gradient 10degrees- am and pm
friday- 45mins hi intensity on treadmill (morning and evening)
saturday-30 mins on treadmill @gradient 10degrees- am and pm
sunday-45mins hi intensity on treadmill (morning and evening)
with good diet control
how much will i lose in a week??
i hav combined ur 50lb in 5months and 20lb in 3-4 weeks plans
thanks!
you may lose 3+ poiunds the first 1-4 weeks and then expect 1-2 pounds per week after that
ive been working out 5 days a week about 2 hours at the gym and i still dont see any results. its so frustrating, i have even started using fat burners to help me. im 5'4 and 150lbs and i think i even gained 2 more lbs. what can i do to get this weight off me. i know before when i would work out my weight dropped drastically. im not doing anything different
i am 15 years old, 5'7 and 145 pounds
i want to get rid of all my belly fat to i
can wear my bikini without being self consious
what's some good exercises for me to do?
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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