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 cna 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...
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 
