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 341 Comments
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


Him im a mother if 4 im 5'3 and 197 pounds im need tios on how to lose weight by june 2 i want to be down at least to 150 if possible could you help me?

March 09, 2016


Thank you, now i jus nees to get motivated!

March 09, 2016


I am 27 years old single mom and full time student. I currently weigh 216 lbs. I want to get down to 160 at least by June 31st. I have gone to the mayo clinic website and it says for my workout to eat 2355 to 1766 calories per day. I have been swimming an hour per day for the past three days and plan to continue to do so. Is there any other way to lose the weight faster and once my muscles aren't on fire are there exercises I can add in to do at home? Crunches and sit-ups hurt me because I had a c-section when I had my three old.

February 21, 2016

Adrian Bryant

use this workout and this diet for the perfect plan to fit your busy lifestyle

February 22, 2016


I am 38 years old
I am 5 10 and weigh 220. I am trying to lose weight
I do zumba 4 times a week and run 2-3 miles on the elliptical day or two a week
My diet is around 1500 calories. I have lost 15 pounds since I started but in the past two weeks I haven't lost a pound. It is so discouraging

February 16, 2016


Hey Adrian, I'm almost 21, 5'9'', 194 pounds. I need to lose weight! I'm doing around 33 minutes on elliptical and 33min on treadmill 4 days a week! (Tuesday, Thursday, Friday, and Saturday). Is that good enough?

February 13, 2016

Adrian Bryant

yes but make sure you add a diet as well

February 13, 2016


I am 42 years old I am 5'2" weight 215pounds. I am trying to lose weight. I eat less than 1000 calories a day. I started today walking for 1 hour I would say I was in the moderate intensity as I was sweaty it was actually running off of my face. I am going to walk for an hour at least 5 days a week and then in a week work up to an hour and 30 minutes. I am thinking about adding one day a week of Zumba but I am wanting to get in a habit of at least walking every day. I haven't exercised for many years due to health issues. I guess my question would be, can I lose weight doing what I am doing? When should I start adding more exercise or change it up? I do not want to overdo it and then say ugh it's too much and give up. I need to do this to be healthy for ME first but also for my children.

February 11, 2016

Adrian Bryant

yes you can lose weight doing what you are doing now but of course you will have to gradually ramp things up as your workout gets too easy and/or your weight loss rate slows down

February 13, 2016

charles petty

I'm 45yrs old and weigh 245, my doctor told me,if I lose weight it'll help with my heart failure!
I just started running 3 miles per day 5 days a week. (My first week)
I want to get down to 190. My doctor has given me the green light to do anything! Please help!

January 16, 2016


Hello Adrian,
I found your web videos by accident but I am SO glad I found you. I am 55, 5'7" and around 195. I was in a size 18 firm but after one week (4x) of your "bed sheet" video (and your stationary bike video), I am in a size 16, but can fit some generous 14's. I can't believe how this is really working for me. I want to lose weight because I have heredity-prone high blood pressure, and I know if I lose weight, I can get back off the medication. I also want to get back into my other smaller clothes (I don't want to keep buying bigger clothes). I have grown children, and never had a weight issue until I slowed my metabolism at 50, but unfortunately, I kept eating like it did not matter. I have taken a year to eat right and change my nutrition 100%, so that is no problem (no sweets, no sugar, few carbs, eat raw veggies for at least 1 meal a day, etc.), and now I also do some fasting. Can you suggest what workouts I can do to get weight to keep sliding off? The scale is showing muscle gain, or it is not going down, but the clothes don't lie, so I know I am getting firm, which is amazing. You are amazing. Thanks, any advice is appreciated.

May 23, 2015


Adrian thank you, you are a true blessing for us all. I did your workouts for 2 weeks, and in that time I gained several pounds. I had swollen ankles and kept going. You kept me going. I worked out every day and the pounds came on. Today, exactly 2 weeks from starting the bed sheet, bike and ski steps (I alternate), I lost 2 full pounds. Only slight swelling and I know it will go down. Blood pressure is going down. For anyone reading this DO NOT GIVE UP if your weight goes up at first, just keep going. PLEASE just keep going and believe it can work for you. I wish you all much success and thanks again Adrian, God Bless.

May 26, 2015


I bookmarked all of these workouts, thanks again.

May 26, 2015

Greg Magsam

Hi! I'm 15 years old I'm 6ft and I weigh 170, and I really want to get rid of some of my belly fat and build up my upper body some more yet, not leave home since I can't drive and my parents are very busy, any suggestions?

March 18, 2015


Hi Adrian,

I'm 21, 5 ft 3" and have PCOS + exercise induced asthma. I weigh 197 lbs currently. I lost 10 lbs by walking on the treadmill for 30-40 mins. I try to eat between 1100-1300 cals every day. Ive recently started doing lunges, squats, etc.

However I feel like I'm not losing weight and my weight isn't budging.

I'm looking to lose 50 lbs. Will I be able to lose weight by just walking? How long will it take?

March 02, 2015

Adrian Bryant

go here to lose 50

March 02, 2015

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