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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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1-20 of 314 Comments

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


I am 23 5'6 and currently weigh 170lbs. I have been trying to lose about 20-30 pounds for several months now and have actually gained about 10 pounds since I started. I go to the gym daily and do cardio for 30-45 min and then do some weight training. I eat a small amount throughout the day (fruits, vegetables, a smoothie or protein bar, or sometimes a bagel) for dinner I almost always have salad, broccoli and some sort of vegetarian protein. I lost 30 pounds about a couple years ago by running daily and eating fruits, vegetables and protein but this time its not working and I'm gaining weight! Any suggestions? What am I doing wrong?

February 20, 2015

Adrian Bryant

have you tracked your calorie intake?

February 20, 2015


Muscle weighs more than fat. So you could possibly have a combination of already remaining fat and muscle gain so you may actually gain weight before seeing results. Don't let those numbers discourage you; keep going! Also protein bars are LOADED with sugar. I'd stay away from them. Make sure when you eat nuts you do so in small quantities, they also can add up in calories if you are not careful. Try fruits and veggies like carrot sticks for a snack or maybe crackers and grapes. Boiled eggs make a great snack. How often do you drink water? Stay away from sugary drinks as well.

March 05, 2015


Hi! I'm a 25 years old female, 192lbs and 5'1 in height. I want to lose weight but I don't know where to start. I'm confused on what exercise to do and what foods to eat. Some advice please?

February 13, 2015


Hi, I'm a 20 year old female. I'm 5'10" and weigh 190 lbs. I've always been active and in great shape until I took a leave from college where I was a student athlete. I've put on a good 30 lbs in the year off. I've never had to diet or workout on my own to actually lose weight. I fear I am not doing enough and that I'm dieting wrong.

Daily I strive to consume around 1200 calories eating a healthy three meals. When I wake up I jog/run close to a mile and then continue my workout by doing some at home exercises such as: planks, bicycle kicks, seated leg raises, push ups, and seated body bridges. Is this enough?!

January 22, 2015

Adrian Bryant

for now and then as your weight loss rate slows down you can use this

January 23, 2015


I'm 45 year old female. I have been working out for a year and the last 3 months I have worked at a even higher intensity 160-175bpm for an hour 3-5 times a week. I do not eat much. It's under 1200 calories. I'm 155pounds and 5'3
I eat a lot of vegetables and limit fruit and meat. No starch or sugars and drink plenty of water. My muscles sometime are so sore for a few days it's hard to walk up stairs. My legs are muscular and solid. I'd like to lose 35 pounds. The only time I seem to lose weight is when I starve myself and eat 200 calories or less a day.

January 16, 2015

Adrian Bryant

how are you tracking caloried

January 16, 2015


Hi, I am 35 years old and I started with a gym and personal trainer on 5th Nov 2014. I weighed 171lbs at the time. In 26 days i lost 7.9lbs. Now i am 163lbs and my hieght is 160cms. I have been working out 6 days a week and following a healthy diet. I do 45 mins of cardio twice a week+ cardio strength thrice a week for 45 -60 mins and power yoga once a weekfor one hour. I also have cut out white sugar,white rice and processed junk food out of my diet. I eat lots of fruit and veges and chicken . I maintain a calorie track and aim at keeping it 1200 calories or below. Its been roughly a month and a half since all this but i feel like there is very slight difference interms of inch loss. Am i doing the correct thing? is there anything else i need to focus on or just be patient? Any suggestions?

December 14, 2014

Adrian Bryant

use these 12 tips to speed things up

December 14, 2014


Thank you! I shall try it!

December 16, 2014

Incorrect please try again

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