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

If your workout is easy or low intensity (like a slow walk) = You'll have to workout 45-to-90 minutes a day 5+ days a week to see good weight loss results and…
If your workout is harder or moderate-to-high intensity (like a jog or run) = You only need to workout 15-to-45 minutes a day 3-to-4 times a week to see good weight loss results and…
If you're less than 10, 20, or even 30 pounds overweight = You need to workout at higher intensities to lose weight and… If you're more than 30 pounds overweight = You can lose weight working out at any intensity so basically…
The harder or more intense your workout is = the less time you have to workout to burn lots of fat and you can increase workout intensity to burn fat fast with intervals and…
The easier your workout is = the more time (usually 45+ minutes) you have to workout to burn lots of fat and…

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

To find your fat burning zone while exercising…

Stop exercising & take your pulse for 10 seconds and then multiply that number by 6 to see your beats per minute and if you want an easier way to find your fat burning zone…
Some home & gym workout equipment (like treadmills & Elliptical machines) will take your pulse for you and tell you if you're in a fat burning zone or…
Women: You can get a Polar Heart Bra to track your heart rate for you and…
Men: You can get a Polar F4 Black Thunder Heart Rate Monitor Mens Watch to track your heart rate for you.

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

Rate anything that's a 1-to-4 as low intensity and…
5-to-7 as moderate-to-high intensity and…
8-to-10 as being high intensity.

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

Low intensity = You can sing your favorite song or carry on an uninterrupted conversation while exercising.
Moderate-to-High intensity = You can't sing your favorite song and can only carry on an interrupted conversation (meaning it takes some effort on your part to talk) and… Your Speech that is somewhat labored with a little huffing and puffing.
High intensity = It becomes difficult to talk while exercising or You Can't talk at all.

4. Do a Sweat Test

Low intensity = No sweat & No problem
Moderate-to-High intensity = Breaking a sweat. Sweat appears on the normal places on your shirt around your collar and armpits.
High intensity = You're sweating profusely and it seems like you can ring a gallon of sweat from your shirt after exercising.

You can also lose weight even faster by…

If you need more help Losing Weight To Look Good Naked then…

Leave me a comment here but Look at the FAQ on how to lose weight first and if you don't believe I can make you Lose Weight Fast Enough To Look Good Naked…

Look at these people here and then Get your Free Workout DVD Adrian Bryant so you can look good naked.

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There are 19 comments

ify

hi Adrian,

It says on the page that my fat burning zone is btw 128 and 168. When I work out (average jogging) I think it's up to 180 or 190. Is this bad? If i reduced my work out I'll be only walking, which may not help me lose any weight because atm I run at only 8.3 km per hour. Can I continue with this pattern, or go back to walking? Is this a cause for concern that my heart rate is so high on moderate exercise?

January 31, 2012

Adrian Bryant

NO!

the 180+ is just fine (even better for you to lose weight faster)

the 128-to-168 is more of a safety guideline for those just starting out on an exercise program but if you can take it...

Do the 180+ for a more intense workout to lose weight faster

January 31, 2012

ify

thanks

January 31, 2012

Kacie

Im 15 and weigh 212, Anyways im starting to work out 45 mins EVERY DAY. Its On an ellipitcal, and I go Hard. Anyways I was wondering how long it's going to take before I see any results and what rate im probably going to lose weight. I have a good diet and I eat healthy. I'm only drinking water, And about 1-2 glasses of V8 a day. And I do plan to keep doing this regulary untill i get to my goal weight(120-130). Help and Thanks!!!!

January 23, 2012

Adrian Bryant

You should always expect to lose around 10 pounds every 4-to-6 weeks

January 25, 2012

Name*

I'm a 73 year old woman. I have started losing weight and exercising. I have a pedometer but have never succeeded in reaching 10,000 steps. For me it would be physically impossible. What is a reasonable goa for my age group.

January 14, 2012

Adrian Bryant

That is a reasonable goal but at first you may want to set your goal for 1000 steps and then 2000 steps and so on

January 14, 2012

Hi Adrian, I am 42, 5'3... and weigh 195... I need to lose at least 50 lbs to start... I have panic attacks which came on after my emergency hysterectomy 9 years ago. I slowly started gaining weight, and couldnt seem to keep it off without absolutely starving myself. i was always active before, but now if i get too active i feel panicky. I really need help doing this, the drs tell me to change my eating habits, and get more exercise... i started walking and drinking nothing but water except for my cup of coffee in the morning, and i lost a few lbs, but nothing very exciting. and then it just stopped.... HELP ME!!!

January 04, 2012

Adrian Bryant

Just use any ONE of the weight loss plans here to make your weigh come off easily

January 05, 2012

Nickki

I am 26 and would like to lose between 30-40 pounds within the next 8 weeks. I normally consume between 1800 and 2300 calories a day and am working on cutting that down to 1500 a day along with adding at least 90 minutes of varied exercise 6 days a week. Is this plan a good one to reach my goal of shedding 30-40 pounds at the end of two months?

December 20, 2011

Adrian Bryant

it's good enough to start with but as you get closer to your goal you will have to make changes

December 20, 2011

Raphael

i am about 25,6'3''and i need to lose 35 pounds. I am now around 245 and i need to be around 205 210, and I want to accomplish that within 1 month or 2, whats the best way?

December 10, 2011

Adrian Bryant

the best way is to use 1 of the plans here

December 11, 2011

Liz

I'm 19, 5'7, 164lbs. If you saw me you would never say I was fat, I'm very athletic built but I still need to lose an extra 15 or so lbs. I've been trying for months and I just can't seem to leave my current weight. I stay at about 1500 calories a day and try to get at least 20 minutes of cardio in 3-5 times a week but nothing changes. What should I do?

November 30, 2011