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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1-100 of 288 Comments
Nat

hello, I'm 19 I'm a 6ft tall girl and I am at roughly 350. I have been at this same weight for a couple of years I occasionally lose a few pounds her or there but haven't been able to see good results. I've tried walking, weight training, biking and a mixture. I don't eat potatoes, pastas, rice or bread and I think I consume under 2000 calories a day. I just need to know what the best thing to shed fat would be combined with a better meal plan. I intend on starting to walk again but this time at least a mile a day. I was only before briskly walking for maybe 30-40 mins. I also see my clothes fitting different, more losely , but hardly see the scale change and that discourages me. I could use some advice....

October 29, 2014

April

I read the diet you recommended. I am 41, 5'4 and 189 pounds. I joined a gym with a personal trainer and they also help with nutrition. Before I joined I wasn't really eating breakfast, I would sometimes eat lunch and dinner was my biggest meal. they gave me RMR test and found that I should be eating at least 1700 calories. I have been eating most of my life below that, with no exercise. So now I have been eating breakfast, then a snack, lunch, then a snack, and then dinner. more small meals throughout the day. Im finding it hard to eat so many calories, especially on the days I work out when im supposed to eat even more calories to make up for what im burning. I am working out 4 days a week an hour each work out. mostly cardio, and maybe twice a week doing some strength training. I have been doing this for about 3 months now and have only lost 4 pounds. Im getting really discouraged. I really would have thought it should be more. Is there something I might be doing wrong, or something else I should try?

November 22, 2014

Adrian Bryant

#1. dont eat back the calories you burn or dont make a concious effort to do so.

#2 . see this here but... you need to find a calorie intake that works best for you in terms of losing weight. I think 1700 should be good enough but I think your problem is that you're eating back your calories (stop tthat)

#3. see this, skip breakfast and lose weight much faster

November 23, 2014

Abby

Hello, i just saw this today and it seems like you really give people the tools to take charge of their bodies, congrats on that. I'm 16 weigh 150-5 lbs and 5'5. I run about a mile three times a week and eat less than 1500 calories a day. I have allot of fat around my back, tummy, and arms. How can i lose this fast? I want to be able to run in just a sports bra and shorts within a month or so without looking like I'm made out of jello

September 21, 2014

Adrian Bryant

use this workout and this diet

September 22, 2014

Ellie

Hi, I'm 15 years old, 5'5", and 190lb. Obviously WAY overweight for my age. I'd like to drop 30-35lb. by early-mid December. I have lowered my calorie intake to 1250 a day and use the treadmill for 45-60 min. five days a week. Do you think my goal is possible?

August 14, 2014

Adrian Bryant

very possible

August 15, 2014

Karine

Hi,
I'm a 17 year old girl, 5 ft. 3 and weight 125 -130 lbs. I've just started eating 1200 calories a day, and allow myself 1700 on Sunday. I'm doing 15 minutes HIIT workouts 4 times a week, and strength training (crunches, squats, push-ups,...) 3 times a week. And I'm not fit at all.
How much weight can I expect to lose in a month?

July 30, 2014

Cheyenne

I'm 22 years old 5"3 and weigh 155. After having my son I lost 30 pounds and fast. However I've lost nothing for almost 4 months. In fact I started running 2 miles a day and walking at a mixed inclines and speeds for another two 5 days a week. And i gained 2 pounds in the first two weeks. I eat 1500 calories a day and I keep my log on my fitness pal. I know muscle weighs more...but I'm frustrated. Am I doing something wrong?

July 27, 2014

Kelly

You could be excercising too much. You need to push water drinking 64 oz a day at least,and try to space out your meals to eat 200-300 calories every 3-4 hours. And if you can handle it,lay off any excercise for about good 2 weeks. I was struggling with the same issue and my husband told me to stop exercising for 2 weeks and didn't listen until I injured myself.i was forced to stay at home and do nothing for 2 weeks. And guess what? Dropped 6 lbs eating same amt of calories and drinking plenty water.

August 08, 2014

Cheyenne

I'm 22 years old 5"3 and weigh 155. After having my son I lost 30 pounds and fast. However I've lost nothing for almost 4 months. In fact I started running 2 miles a day and walking at a mixed inclines and speeds for another two 5 days a week. And i gained 2 pounds in the first two weeks. I eat 1500 calories a day and I keep my log on my fitness pal. I know muscle weighs more...but I'm frustrated. Am I doing something wrong?

July 27, 2014

Levi

Your body may have gotten used to your usual workout. You may want to switch it up and possibly add some 10 second sprints>30 second breaks also weight training could help as well if you want to lose weight. Generally speaking women don't bulk up from weight lifting like men since they usually have a fairly low testosterone level. Hope it helps.

November 13, 2014

james

Hey I'm 17 years old, i weigh 158lb and i am 5ft 9. I want to lose weight, I have been doing cardio and weight exercises but Im not losing any weight, I've been doing this for a month now. I've also cut out on unhealthy foods and have only been consuming up to 1800 calories.

June 26, 2014

Adrian Bryant

first of all it's going to be hard b/c you are not really overweight but what is your bodyfat %

June 27, 2014

Shauna

For those of you on this site who are exercising, eating right, and watching their calorie intake. You need to know or remember that muscle weighs more than fat. As long as you are losing inches or toning up more, then their is nothing wrong with the fact the number on the scale isn't going down. You are excercing to feel better, and look better. So as long as you are still losing inches then the number doesn't matter, being healthy and maintaining your good habits of exercise, diet, and calorie intake should be continued and eventually you will see more weight loss if you don't then try increasing your exerciseing to the next level. Like instead of running just a mile run two, also would work with weights do extra reps or increase the amount of weights slowly. Don't strain your self by over doing it. try increasing them by five to ten pounds at a time. I hope this helpful for any of you who think they are at a stand still. Trust me I have been their trying to get weight off from having my children, it is hard but very rewarding outcome. Keep up the good work!

July 09, 2014

Name*

Hi Adrian! I've known/visited your site for about a year now but I have yet to actually use any techniques due to my busy schedule! But this summer (which for me last about 14 weeks)I have absolutely nothing to do so I plan on working out and eating healthier! I really don't care too much about how many pounds I lose but mainly inches! My main question is, is it possible to lose about 40-50 pounds within this very short period of time? I am currently 16 years old, 5'10 and 265 pounds. A lot of people don't believe I'm 265 pounds and tell me I "Carry my weight well", Which is why I mainly want to focus on inches. I also plan on continuing this work out/healthy eating regimen through the next school year!

March 30, 2014

Adrian Bryant

at your wig tit is very possible

March 30, 2014

Josh

Did you mean "age it" ?

March 30, 2014

adrian bryant

sorry I meant at your weight it is possible

April 01, 2014

Scott

I'm just now seeing this thread, but am reading it with a great deal of interest.

I am 24, eat under 2000 calories a day (usually 1600-1700) and work out four to five days a week with a mix of cardio and weight lifting. I weigh 255 pounds. When I started at the beginning of the year, I weighed 272. However, for the past month, I haven't been able to lose a single pound. I'm getting stronger, but not losing weight.

Now, most people tell me that the answer is more cardio. My problem is that I've always suffered from several health issues. I have a heart condition, asthma, bad knees, and a bad back, all of which have required treatment. I love using the rower machine and the cycle, but I can't do much running before I start having major breathing problems and other issues.

Is there anything that you would recommend for someone like me?

March 22, 2014

Denise

I currently eat 1000-1200 daily I walk 2 miles a day, 45 Minutes of Zumba daily and lift weights 5 days a week I'm 46 years old 5'8 235 is this a good plan

March 17, 2014

Adrian Bryant

are you starving on 1000-1200 cals daily and how do you track that?

March 18, 2014

Luke

Hi,

I'm a 33yo male and 264lb and I'm 6'4. I have dropped 45lb with exercise and diet but I have slowed down quite a bit. I was wondering is two high intensity workouts of 15mins each better then one 30 min one?

March 16, 2014

Adrian Bryant

same calorie burn but doing 2 speeds up metabolism more. see #1 HERE

March 18, 2014

Brandon

I can't seem to lose weight I'm 6ft 2 right now I'm 206 lbs I'm an amateur boxer and soldier in the reserves I workout everyday except Sunday I run 5 times a week and lift weight and box I sometimes do 2 workout a day. Like yesterday I ran 4 miles on the treadmill I I did my first 2 miles in 13 minutes flat and my next 2 in 14 minutes after that I did boxing and cardio drills for an hour. I usually put in 45 min or more of cardio a day and I lift weights 3 times a week I don't eat over 1200 calories but I'm still not losing anybody fat

March 10, 2014

Brandon

By the way I'm only 21

March 10, 2014

Mandy

I'm not a specialist or anything...but I've read a plethora of information about weight loss, exercise, and healthy eating. I know this sounds silly, but your body sounds as if you might require more than 1200 calories a day. If you aren't in-taking enough good healthy calories then your body actually believes that your starving and it will hold on to every last ounce of fat that you want to get rid of.... The human body wasn't made for this day and age, but rather for times when food was sparse or required much more work to get. Do a bit of research in regards to how many calories you should be consuming for your age, weight, height, and activity level to maximize weight loss. Hope something I said helps... good luck Brandon!

April 20, 2014

Amanda

I am 33 and 5'7. I weighed 235. On February 2,2014 I started doing T25 and watching my portion control and switching fried chicken for grilled chicken. It is now March 4, 2014 and I have lost 3 pounds. I cant tell a difference in my clothing yet and I am keeping track of my eating thru my fitness app. Am I doing something wrong or is this normal. I understand its only been a month. Thank you

March 04, 2014

adrian bryant

what is your calorie intake?

March 05, 2014

Alvin

Hello, I weighed 204 lbs a couple weeks ago. I started running in treadmill each time running more than 3 miles. Then I go to the sauna for 15 minutes and lastly do an workouts. I've been keeping a good diet and I've lost 7 lbs. My goal is to get to 175-185 lbs. Anything else I can do??? Or am I overdoing it? I go 5 times a week to the gym.

February 26, 2014

Adrian Bryant

add a diet

February 27, 2014

Alvin

Thank you. I was told differently . I did not know your body already burns 2000. Calories a day. I've been trying to count calories. Eating a lot of greens with vinnegrettes and eating chicken. I'm only consuming water at the moment. Staying away from sodas and juice. What about to lose my handles on the side of my stomach? Will an an workout help or should I keep running?

February 27, 2014

adrian bryant

see this but yes, to lose love handles or any fat on your body you need to simply keep losing weight all over your body

March 02, 2014

Jordan

Hello Adrian, so my name is jordan and im 15yo. I wanna lose about 15-20pounds im about 145lb-150lb. Im a vegetarian (2years this past november) and im 5'3. Since i became a vegtarian i lose 30lb but now im not really losing much maybe 2-3lb but it goes right back to like 145-148 sometimes. So lately(like this last month) Ive been running for 20min-40min every day along with 3-5min of ab workout and push ups. Along with this i also am taking gym in school for an hour doing "heavywork outs" for an hour (lifting weights for 30min, running only for 20min, 10min of any heavy cardio). So doing all this how much weight will i lose? will i may lose more than i want, which is fine btw. And as a vegetarian i do still use some junk food but mostly i eat like stirfries and traditional asian cuisines. So shud i put something else in my diet? i dont get much iron or protein i can admit (maybe i get protein and iron in my lunch meal 5days out of the week but not during dinner or breakfast normally. i dont think egg really counts for that, or does it?)

January 12, 2014

Adrian Bryant

are you a guy or a girl? either way you're not overweight and if you're a guy then you're definitely not overweight at all. the reason your fat loss has stalled is because you dont have much fat to lose

January 12, 2014

bre

I'm a 21 year old female I don't drink don't smoke I don't even drink soda, I eat things that are bad for me and I walk a lot about a mile a day and I'm gaining weight! I eat calories a day counted with a calorie counter I weighed 157 when I began now I'm 165 I need to lose 45 pounds. I just don't know what I'm doing wrong.

December 02, 2013

Adrian Bryant

what was your calorie amount?

December 02, 2013

Christan

I am 28, 5'4", 210. I developed fibromyalgia nearly 2 years ago and that's when I gained weight. I am determined to get into a healthy weight. I now exercise 6 days a week alternating between power yoga and circuit training. I have has this schedule for 3 weeks now along with a healthy diet. When can I expect to start seeing results?

November 26, 2013

Adrian Bryant

expect to lose 10 pounds every 4-to-6 weeks and have you seen this

November 28, 2013

hannah

Hi im 22 years old 5ft3 and 142lbs i go to the gym on the elleptical on personal trainer for 65min a day 6 times a week and eat 1500 calories a day will i lose weight quite quickly?

November 21, 2013

Adrian Bryant

always expect to lose 10 pounds every 4-to-6 weeks

November 21, 2013

Kat

Im 21 yr old 5'8 and 174lbs, Id like to lose about 25-30lbs. I got a gym membership but wasn't working out. I usually only eat around 1000-1300 calories a day. I drink on the weekends, but have recently cut back to one or two drinks a weekend. I have tried everything to get this weight off. It started before I began drinking again. i've gone up 4.5 sizes in pants. I have a slight belly pudge, most of my weight goes to my BUTT!! How can i slim back down. Im 32 inches around my waist, 40 around my hips and 44 around my butt. I really want this weight gone. I want my highschool body back. Size 7 and 145lbs. I have a medium/Large bone structure. Help please. I love veggies and fruit!

November 20, 2013

Brooke

I am 5'6 and weigh 170 lbs. 3 months ago i started going to the gym everyday and for the 3 months i did it everyday. at the start i weight 185 so i lost 15 lbs but i have slowly been putting the weight back on. im just wondering if i will always have to work out at such a high frequency to maintain my goal weight

November 15, 2013

Adrian Bryant

you could also track calories to maintain weight. were you tracking calories as you lost the weight?

November 16, 2013

Tanya

Hello, you had mentioned in the article about low, medium and high intensity workouts and you stated you can base the workout on your "sweat" test?

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.

I have a question about that, I don't sweat. Not that I really want to but I don't get "drippy" sweat. I have wet spots around my face, within my chest area and other normal spots but I do not sweat. I feel like I am doing something wrong. I do not feel like I am dehydrated because I drink close to 100 oz. of water a day. I get all flushed and feel very hot.
please let me know if you can give me any insight as to what can help me figure the intensity level of my workouts?

November 12, 2013

Adrian Bryant

as per the article on this page there are other ways to measure your workout level. although sweat is a good indicator your NOT sweating could be due to other factors such as room temp etc.

you can rev up your workout intensity with these rules

November 12, 2013

Jenna

Hello,
I am a 29yo female who is 5'9.5'' and 322.7lbs(down from 350). I want to loose weight but am really bad at sticking to exercising plans. I have gradually changed my diet over about 2 years and have only expierenced minimal amounts of weight loss. I currently drink protein shakes with low carbs in the morning as meal replacement and have noticed a difference from it compared to eating Jimmy Deam breakfast sandwiches and then I have a healthy snack and lunch. I find myself losing control at dinner time so now I just make salads with my favorite dressing that I am sure is not the best but I won't eat salads if I have to hock down that crappy basalmic crap. I really want to loose weight and I have a stationary bike that I ride on occasion. I just have a big problem with motivation....what can I do?!? My main problem area is my hips and thighs...i found some hip and ab exercises I can do laying down and am going to try it.

November 06, 2013

Adrian Bryant

have a look at this diet and forget about the ab and hip exercises. when you lose weight you will lose all over and you can't target one area to lose fat from

November 08, 2013

Bea

Hello Adrian,

I am 21 years old, 5'10 and I weigh 190 pounds. I'm a college athlete. I play volleyball. But I want to lose weight. Im very confused about my macros. Proteins, carbs, and fats. I hear people say that Carbs are what make you gain weight. But I feel I need carbs in order to get through my workouts and practices. I'm a little nervous though that my carb intake is to high. The IIFYM.com site tells me that my carb intake should be 193 grams and protein should be 127 ish and fats should be 77grams. But then other sites tell me much lower in carbs and higher in protein.Was wondering if you would be able to help me or give me some kind of advice? Thank you for your time have a great day.

November 05, 2013

Adrian Bryant

when it comes to fat loss it does not matter WHAT you eat just HOW MUCH. read this

November 05, 2013

Jay

Hi, i'm 18 years old, and 170 pounds. I've been going to the gym 4-5 days a week, and doing 20-30 mins of cardiac each day, And lifting weights, for 3 months and i haven't seen any results? And i can't Get rid of my Stubborn belly fat Please HELP! :(

October 31, 2013

Adrian Bryant

how tall are you?

October 31, 2013

Jay

I am 5'10.

October 31, 2013

Adrian Bryant

since you're not overweight it's going to take longer to lose that last bit of stubborn fat you have so you need a plan like this

November 02, 2013

Ann

I have been jumping rope on and off for about 3 months. Well 2 week i was weighed and i found out i was 10lbs heavier than i thought i was (a whopping 195lbs on a 5'4 frame) so i decided i was not quitting nor starting over anymore and i have been consistent since that day 2 weeks ago. I don't know if i have lost any weight but i feel like i'm not doing enough. I jump rope for 5 minutes moderately then 5 minutes of stretching followed by 15-20 minutes (working my way up to 30 minutes) of a fast paced basic jump. So that about 20-25 minutes not including rest time (I basically do 20-25 reps of 1 minute with a 1 minute rest period in between each rep) 6 days out of the week. I'm not sure but i just feel like i'm not doing enough, like i need to add some more cardio or something. Am i just being paranoid? Should i keep doing what I'm doing and wait to weight myself to see if its working or do i add more because i feel like my body can handle more. Even though i feel winded during the workout and my muscle are on fire, I'm starting to recover faster after the workout and my heart seem to have gotten used to the feeling. Its still very much challenge but i feel like i can handle more! Should i add more or should i wait until I have lost some fat and its harder for my body to loose weight?

October 28, 2013

Adrian Bryant

it could be your workout but what about your diet? how mush calories are you eating daily?

October 29, 2013

Terra

Hello, I'm 5'3 and weigh 190. I started out at 210 and habe been on a 1200 calorie diet and running on treadmill 6 days a week at 4 miles per hr for 20 to 30 min plus arm and leg workouts. What else can I do to get down to 150 lbs?

October 18, 2013

Adrian Bryant

you're on the right track but if things slow down you need to go here

October 20, 2013

Julie T

Hi. I am 54 5"7 woman, weigh 157. I work out 3-4 times a week real hard. I count my calories, and eat very healty. My question is why is it so hard to lose the belly fat. I run 30 min. zumba class, weights and other machines. It has taken me 2 years to lose 12 pounds. I really want to lose the belly and drop at least 10 lbs.

October 15, 2013

Adrian Bryant

belly fat is usually the last to go but go here to speed things up

October 16, 2013

Tan

Hi, thanks for this great site. Quick question, I'm 33, 5'5 and 135 pounds. I have very good diet. I take 2 gym courses daily which one is cardio and the other is for toning. I'm looking to firm my bum, inner and outter tighs. I have a muscular bubble butt so I certainly don't need to make it bigger... I wanna feel and look great in a bikini on a trip starting in one month. Any suggestions, tips?

October 11, 2013

Rebecca

Hello Adrian!
First I want to say that I love the advice you give and how healthy all of your recommendations are. Every where I have asked for advice basically tells me to starve and workout to the point of not being able to walk. I've taken it upon myself to work out alone. I enjoy it more and I don't get embarrassed over how silly I look doing certain exercises.

For the last year or so, I have struggled with the fat around my sides, hips, and inner thighs. The top part of my body looks like I should weigh around 120 but everything else definitely doesn't. 2 weeks ago I stepped on the scale and it said 153. I about lost my mind. After having my son I weighed 138. So far I have been drinking nothing but water and have tried to keep my calorie intake under 1700 with strenuous high intensity workouts 5 days a week for a little over 30 minutes. I've been mocking crossfit without a lot of weights. I want to be toned again and would love to look how I did after my son. How often do you hear that? Lol. Please help! I want to know if I'm working out hard enough or if there is something else I need to do to see results.

October 09, 2013

Rebecca

Right now I weigh 147 and I am 5'7. Forgot that part :)

October 09, 2013

Adrian Bryant

how are you tracking your calories? have you seen these tips

October 09, 2013

Rebecca

I've been tracking them using MyFitnessPal. It's helped quite a bit. I try to do change ups with my workouts, but there are areas that really need to be targeted for my PT test. I'm in the army and their workouts don't exactly make you sexy. They just make you proficient at a PT test.

October 10, 2013

Adrian Bryant

okay i may be able to help you with the PT test. tell me what you have to do to pass.

is it like a certain amount of push-ups you have to do?

October 10, 2013

Mika

I'm 5'4, 188 pounds and 23 years old. Prior to this site and doctor consultation I was working out too much and eating too little. My new plan is to workout 3 days a week high intensity and 1 day of strength training. My diet is very healthy, I eat mostly unprocessed foods at now 1750 cal per day, While I appreciate videos for demonstration, this there a written list of exercises to do at each workout like workout 1 through 30. I'm overwhelmed with videos, I want to lose weight and keep curves but how do I mix and match workouts for weight loss, firm arms, a rounder butt, and good physical fitness? Do I have to chose just one at a time?

October 04, 2013

Samone

Hey I really love this site! I'm 18 years old, 5'4 and 230 lbs. I want to lose my fat all over but get a nicely rounded butt. May you please help me?

October 02, 2013

Adrian Bryant

go here

October 03, 2013

ebrahim

Hi Adriana, I'm 24 age ,height 174 and weight 90kg i do cardio exercise 5 times week along with weight lifting . i want to build muscle and lose fat . what is the approximate weight i have to lose to gain muscle .

September 29, 2013

Nell

I want to lose weight, fast. I eat 1200-1600 calories per day. I have trouble running/walking fast on the treadmill bc it causes pain in my feet. I can do the elliptical with much less discomfort. I'm 5'8" 175, 28 year old female

--What speed and resistance should I do the elliptical and how long?

--As I lose weight my love handles shrink but when I do your exercises that target my obliques my love handles come back, is it possible that I am building muscle under the lovehandle fat and that is causing them to look bigger? What can I do?

--How can I stop giving in to temptation? I do well with breakfast, lunch and sometimes dinner most days and I eat raw veggies and healthy snacks throughout the day and drink lots of water but toward the end of the week I have more slip ups and especially on weekends. Need help not giving in, healthy restaurant choices?

--My problem is that I'm not big, I look good in my clothes but want to look better and GREAT in a bikini, I want to be smaller. My downfall is that when temptation presents itself in my head I say "I'm not fat so I can eat this and I will still look good"

HELP!

September 27, 2013

Adrian Bryant

see this elip. workout

Which love handle exercise are you doing?

how many total calories are you eating each day?

September 28, 2013

Nell

Sidebends with a broom at home and I do the woodchop at my gym.

I am eating 1200-1600 calories per day, on days with harder workouts I find myself starving so I eat a protein bar or have a shake that's why the calories differ slightly each day.

September 29, 2013

Adrian Bryant

how are you tracking those calories? I would stop doing the woodchops but continue the broomstick if you like since that is not much resistance and as for temptation...

see this diet where you can eat what you want

September 30, 2013

Name*

I'm 57 weigh 188 and do elliptical for hour five days week eat 1900 calories will I lose weight

September 26, 2013

Adrian Bryant

yes you will but adjust your calorie intake and exercise level if you are not satisfied with how fast you are losing weight

September 26, 2013

Star

hey !! love your site <3 .. so, im 23yrs old and have ALWAYS struggled with weight problems.. Right now I'm about 175 . my weight goes up and down 2-3lbs daily. The thinnest I ever got to was about 158 but I wasnt working out so now i have loose skin (when I 1st started trying to get in shape I was 220) .. So my issue isnt the loose skin. I just would like to know which plan from yours I should follow? I'm 5'4 .. I dont get a belly that pops out much im more to get jiggly and wide. Im not trying to be one of those people who say "im big boned" its just in my family to be bigger (just not skinny or slim) i def. have more of a wider frame especially upper body plus chest heavy.. Im tired of doing diets and everything else .. I want to loose about 35lbs & i will work my a$$ for it !!! Thanks in advance

September 22, 2013

Adrian Bryant

use this workout and this diet

September 22, 2013

Danyell

I need help!!
32 year old female 6' 230lbs
I work out 6x a week for 35 to 40 mins on the elliptical at 6.5 level 1. I watch what I eat and not losing weight. I gained 4 pounds. What am I doing wrong

September 20, 2013

Adrian Bryant

do you know exactly how many calories you are eating?

September 20, 2013

Victoria

Hi Adrian- this sight is great and makes a lot of sense! I am 33 @ 5'2 and weigh 131. I am looking to weigh 115-120 buti would like to build muscle as well as lose. Currently I eat between 1200-1500 calories a day. I run a 5k about 3-4 times a week.

September 15, 2013

Annalese

I really like your blog-- glad I stumbled upon it. I have an intense workout regiment: Speed walk/jog 2 hours in the morning. 1.5 hours of power pilates in the afternoon. 1 hour stretching/yoga. 1 hour speed walk before bed. I am eating probably 400 or under calories a day, and drinking tons of ice cold water with fresh lemon in it. 22 years old, 5'3 125 lbs trying to get down to 100-- do you think its possible in one month? I have great willpower and will stick to this diet. Thanks!

September 09, 2013

Adrian Bryant

yes it is possbile with that plan but truthfully... how long can you stick to that? you'll probably end up gaining back all you lose and more

September 10, 2013

Stuart

Hi

I'm 32, weigh 207lb and I'm 182cm tall. I train for an hour a day 30mins weights 30 minutes cardio both high intensity running 4 miles in 32 minutes for example. 6 times a week. I need my BMI to below 28 in the ext five weeks so I can start my army training. My calorie intake is around 1900-2100 a day. Any suggestions

Stuart

September 03, 2013

Adrian Bryant

it seems like you are on the right track but what weight are you aiming for and is the army still using BM!?

September 03, 2013

Stuart

Yes they are still using the bmi as a benchmark. Silly I know but I don't make the rules. Ideally as low as possible in the Time I have whilst maintaining a good level of fitness and building more muscle to help with the aspects army training will bring. I'd say to lose 10lb isn't unreadable?

September 03, 2013

Adrian Bryant

10 pounds is 5 weeks with what you are doing is very resonable if not more but the main you will have to adjust is your calorie intake if you are not getting the results you want. I think your workout plan is pretty solid

September 03, 2013

Stuart

Thanks. Only problem with the calorie intake is I'm hungry as it is lol. But I can drop to maybe 1750 a day.

September 04, 2013

Zoya

Hey ! I am 18 and i weight 154 pounds and i eat egg white only for breakfast salad for lunch and same for dinner ... I do treadmill for one hour 5 days a week at a speed of 4.0 and i need to thin my legs down

August 25, 2013

Adrian Bryant

how tall are you?

August 26, 2013

Kerstin

Hey Adrian,
at first I want to thank you for all the useful information on your website, the videos and your kindhearted help. Your motivational talk in the videos helped me to keep going, and I would have given up without you.

I'm now on 216 lbs, my height is 5.7 and I'm 27 years old. I do 20 minutes of your bike workout in the morning before breakfast, and sometimes in the evening before going to bed. I usually do these every day, so it's 7 x 20 minutes in the morning (still on a low resistance on the bike, but I really break into sweat) - would you recommend that, or should I have one or two days in a week without workout?
I also do pushups from a pushup-challenge and do them every monday, wednesday and friday.
I eat very healthy and low carb and have my only cheatday on saturday, but I'm not sure if I'm eating enough (sometimes I'm hungry for a few hours before I eat something). Could this slow my metabolism down, even if I work out every day?

Sorry for the long post, but again thank you for all your help!

Greetings from germany
Kerstin

August 22, 2013


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