4 Steps To Lose 20 Pounds In 3-to-4 Weeks


Dale lost 22 lbs. in 3 weeks
following these 4 steps

READ THIS FIRST
  • This is an emergency weight loss plan & not a permanent weight loss plan because it's not easily sustainable for long periods of time so…
  • Only use this plan if you're planning on losing weight for your wedding, reunion, vacation, trip to the beach, to make a weight class, to get a job or etc.
  • Please Note: If you're more than 30-to-50 lbs. overweight you'll lose your 1st 20 pounds just as fast within 3-to-6 weeks with any of the permanent weight loss plans here

1. Eat at least 2 raw fruits &/or vegetables before each meal

Quick Tip: You could also drink at least 8 oz. of water with your raw fruits & veggies to really kill your hunger.

Highly recommended before meals: Apples, Broccoli, Green Bananas, Carrots, Peaches, and/or V8 juice.

Hello Adrian, this is my fourth day on this diet & I look great. I am really happy. When taking veggies & fruits i am so full. thank you for you diet!Rose

2. Eat a 0-to-300 calorie meal after eating your raw fruits & veggies so…

I followed the steps of how to lose 20 pounds in 2-3 weeks. So far in 40 days I have lost 30 pounds. It really works. Follow the steps and enjoy your new look!Michael Ritenour

3. Eat UP To FOUR 0-to-300 Calorie Meals a Day

Adrian, I have been following this plan for a week now and lost 9 lbs! Angela | 03/23/2009

4. Follow 1 of These 4 Workout Plans

  1. Do any of the workouts below for 20-to-40 minutes 1-to-2 times a day 3-to-4 days a week while following these workout rules here to lose weight super-fast.
  2. If you're busy then Do any of the workouts below for ONLY 10 minutes BUT do them 2-to-6 times a day at least 4 days a week.
  3. You're not limited to just the workouts here on this page. You can do other workouts like Tae-Bo or T25 as long as it's an intense workout.
  4. If you're lazy, out of shape, injured or if these workouts are too hard for you then follow this workout plan here BUT DO Not expect to lose weight as fast as doing the first 3 options.

Tip: Use Fat burners like Green Coffee, Garcinia Cambogia, Green Tea, Lipo-6 or Hydroxycut before your workouts to give you more energy to workout longer & harder to burn even more fat as you workout.

Click photos to do a workout

So To Lose 20 Lbs. In 3-to-4 Weeks…

  1. You'll eat 2 RAW fruits &/or veggies before each meal OR simply drink at least 8oz of V8 & then…
  2. You'll eat a 0-to-300 calorie meal.
  3. You'll eat up to 4 meals a day & you can optionally use an intermittent fasting schedule to lose weight faster.
  4. You'll do this workout plan

Has This Actually Worked For Anybody?

I lost 22 pounds in just over 3 weeks

Adrian,

I did the lose 20 lbs in 3-4 weeks program to make weight for my military weight in and I lost 22 1bs in just over 3 weeks. Thanks for helping me make my weigh in!

To me These aren't that impressive but I am proud that I did it in 23/24 days! Feel free to use them if you like, hope to look better in a few months, thanks for the advice on my new plan, and for being so generous with your knowledge.

Sincerely,
Dale Mathis

She Looked Great On Her Wedding Day

Hi Adrian!!!!

Wedding over now & thanks to your motivation I was able to lose a stone (14 pounds) and was much more relaxed with my body shape on my holiday & wedding day.

I think your amazing & will always refer to you as "my personal trainer" : ) thank you.

Helen Haddock

I followed the steps of how to lose 20 pounds in 2-3 weeks. So far in 40 days I have lost 30 pounds. It really works. Follow the steps and enjoy your new look!Michael Ritenour
Adrian, I have been following this plan for a week now and lost 9 lbs! Angela | 03/23/2009
I'm 27 yrs old and 5'6 in height. I was 190lbs. I read your article so i followed it. Now, im 169lbs!! I lost 2 inches also from my waist and my wife is so happy. Simon from the Philippines
I hAVE lOST 30 pOUNDS (I USED TO WEIGHT 210LBS. NOW I WEIGHT 180 LBS.) DOING THIS PLAN & FoLLOWING STEP BY STEP IT REALLY WORKS MY FRIENDS YOU JUST NEEd TO SACRIFICE YOUR SELF BY DOING EXERCISE At LEAST 2 TIMES A WEEK. THANK YOU SO MUCH TO THE CREATOR OF THIS PAGE. YOUR SAVING MY LIFE FRIEND. tHANK YOU. MiGUEl | 2/5/2009
Mostly I wanted to say thank you for creating this site. I can't believe how easy this is to do! I've already lost 5 lbs in just 5 days and my brand new jeans are feeling a little loose. My determination is now coupled with extra motivation after seeing these initial results. THANK YOU SO MUCH! Nicole | 09/10/2009
I'm down 10 lbs in 2 weeks by using this diet. I'm feeling 100 times better about myself. I have more energy, and i'm seeing real results. Thank you so much! Nikki | 8/25/2009
You are just too good !! it has been 2 weeks since i started ur plan & I already lost 7lbs …its awesome thanx a million for ur site ! Sarah | 10/15/2009

Frequently Asked Questions

Will this work for me & How much weight will I lose doing all of this?

The amount of weight you lose and how fast you lose it doing this plan mainly depends on how overweight you are so the more overweight you are = the more weight you'll lose in 3-to-4 weeks on this plan and a good rule of thumb to follow is this…

  • If you're less than 20 lbs. overweight (you should be doing this weight loss plan here instead) because it may take longer than 4 weeks to lose your last 20 lbs. on this plan and…
  • If you're more than 20 lbs. overweight then you should seriously expect to lose 20+ pounds in 3-to-4 weeks but…

If you're more than 20-to-50 lbs. overweight…

  • Then you really don't have to do this plan and you can do 1 of the easier permanent weight loss plans here because…
  • If you're very overweight then you're going lose weight fast (like 20+ pounds in your first 3-to-6 weeks) no matter what plan you do.

You may want to look at…

Can I do this plan longer than 4 weeks to lose way more than 20 pounds?

Yes but remember: You're ONLY eating UP TO 1200 calories per day by eating UP TO FOUR 0-to-300 calorie meals (see steps 1-thru-3) so…

You should ONLY do this diet for longer than 4 weeks if you're able to effortlessly sustain a less than 1200 calorie diet without you constantly being hungry or thinking about food all the time because…

The Key to losing weight fast and keeping it off permanently is finding a diet (or a lifestyle change) you can stick to for the long-term and in most cases…

It's going to be real tough & take lot of willpower on your part to stay on a very low 1200 calorie diet for more than 3-to-4 weeks to lose way more than 20 pounds and even if do tough it out for longer than 3-to-4 weeks…

Then chances are you're going to gain back some or all of the weight you lost once get off the diet and go back to your old habits and that's why it's best that you use one of the permanent lifestyle changing weight loss plans here (especially if you don't have a weight loss emergency) to lose weight fast and keep it off for good.

You may want to look at…

Will I gain any weight back? How do I maintain my 20+ lb. weight loss?

Yes, you will gain some weight back IF you go back to your old eating habits but…

You can minimize your weight gain, maintain your 20+ weight loss or lose more weight by going on 1 of the permanent weight loss plans here after you've finished the 3-to-4 week diet.

Will this -1200 calorie diet make me go into starvation mode?
Absolutely Not! Read this to see why
Do I have to workout to lose 20 pounds in 3-to-4 weeks?

Depends on how overweight you are so…

  • If you're very overweight (like more than 50 pounds overweight) then it's very possible for you to lose 20 pounds quickly in 3-to-4 weeks without exercise but…
  • If you're not very overweight then you're more than likely will have to exercise (by using step 4) to actually lose 20 pounds in 3-to-4 weeks.


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1-100 of 2902 Comments
john

i work nights and i am keeping to it quite well(week 1)
i eat from 430pm to 030am then fast the rest drinking just water .The problem is an a saturday i get up at 2pm as normal but go back to bed at midnight ish then up for about 8am to have a normal day with the family going to bed at approx 11 pm the up for 6 am then back to bed for 2-3 hrs in the afternoon(its the best way i have found to convert back to night mode)so any ideas on how to use this diet on my daytime days off.
thank you

November 23, 2014

Adrian Bryant

how many meals per day are you eating?

November 24, 2014

Heather

Hi Adrian!
A year ago, I had my son and took a 4-month maternity leave. In that time, I essentially sat around and gained weight while caring for him. I am 5'4 and peaked at 220 lbs. I started a surgery program at school along with a diet plan and lost 20 lbs (yay!). I won't be able to keep up with the previous diet next semester as I will be in the OR half the day. My goal is to get back down to 160 and was considering trying this plan over winter break to help jumpstart the rest of my weightloss journey. Would you recommend this plan for my situation?

November 22, 2014

Adrian Bryant

NOPE! no need for a jumpstart.you have a long term goal tat requires a long term plan so use this workout and this diet

November 22, 2014

John

Hello, if I decide to do this on and off, what would be the rest period. For example, what if I do this for four weeks, rest for four weeks, and then do this again. Or, should I take several months off for my rest periods. Thanks.

November 17, 2014

Adrian Bryant

it depends on how much you are trying to lose and if you truly have a weight loss emergncy

November 17, 2014

John

I would like to lose weight by Christmas. So is there a required time I need to take for a break in between the diets. Also, if this helps, I am a male, 5'9, and 229 LB. I lost six pounds so far with normal diet and exercise, but would like to burn as much off as possible before I see some relatives I have not seen in a while at Christmas.

November 17, 2014

Adrian Bryant

in your case just use this plan up until christmas and then go to a no-so-strict diet plan afterwards where you can continue to lose weight

November 17, 2014

Cyndee

Hello. I'm back! You gave me the tools to reach a 123lbs by my 50th birthday in June! My goal was 135 not thinking Id ever see anything in the 120s so thank you!! Eldercare for six weeks in NC took its toll with stress, no good eating options, and no sidewalks got me back to 135. Anything I can do to jumpstart quick weight loss? I'm concerned if I don't get back on track fast, I'll be dejected and give up. I want to get straight ASAP or at least on the path and lose lbs now BEFORE Thansgiving. Help!

November 15, 2014

Adrian Bryant

the plan on this page is a fasttrack but what is your current weight

November 17, 2014

cyndee

Hello. My current weight is 135. When I got back from NC I was 138! Last week I jumpstarted getting on track by joining crunch gym - taking up to four classes - sometimes two a day (zumba, fat burning pilates, hiit) and four Bikram yoga. All that and just a loss of three pounds in about 10 days. :-( I so want to be back at 123 - even 125 and stay there!!

November 17, 2014

maria

Hello, Adrian I am 24 yrs old and 5'5 I had my first baby girl a year ago and I am trying to go back to my pre baby weight which was 110 lbs now I am 129 and I am unhappy because I have alot of adipose fat in my thighs. I want to go back to 110 by february can I use the 20-lb weight loss program and follow the perfect body program afterwards. I was very lean like a
dancer before I had my baby. Do you think thats the best approach to my goal?

November 12, 2014

Adrian Bryant

no. its best for long term to follow the perfect body now

November 12, 2014

Julianna

Hi Adrian! I am 14 years old, 5'3 and weigh 120 pounds. I know that this doesnt sound bad, but I still have extra fat on my body from losing weight, mostly on the lower part of my belly. Do you have any diet or exercising plans to help lose the extra fat? Thank you! :)

November 11, 2014

Julissa

I'm 5'5 175lbs .. I want to lose 20 lbs... By the 30th... I've been using your videos, they're really helpful. Do you have a plan and diet I can.

November 10, 2014

Adrian Bryant

what about the plan & diet on thsi page?

November 11, 2014

Yolanda

Just a note to say that I am so thankful for you! I discovered your site a few years ago and used your tips and workouts to look great. Now after having 2 kids I'm at 200lbs so I'm back to NowLoss.com to get myself back in action.
Your advice, diets, workouts, and whole site and facebook are so INSPIRATIONAL! I just love this site and recommend it all the time. I'll send you some before/after pics once I'm looking fly again. :) Thank you so much for caring and helping!!!

November 10, 2014

Melissa

I'm 14 years old and i weight 204 Pounds can you please send me a great plan to lose weight for my 15 before next year by August 11 that's when i have my big party and i want to lose 64 to 70 pounds. Whats the best plan to make my goal ?

November 08, 2014

Adrian Bryant

use this workout and this diet for the long term

November 09, 2014

Melissa

Thank you so much !!

November 09, 2014

Yolanda

Melissa I was a fat kid and feel like I missed out on a lot of fun in high school and college. I urge you to embrace an active lifestyle NOW. Join a team, no matter how embarrassed you might feel at first it will help you have a reason to be strong and healthy. Good luck!

November 10, 2014

Dominique

Hi Adrian, I'm 35, 5'4" and 155lbs. I want to lose 20-25lbs but I'm not in any particular rush. I wanted to know which plan would be best for me to do. Thanks

November 08, 2014

Adrian Bryant

use this workout and this diet if no rush

November 08, 2014

kimberly

Hello Adrian,
I'm 38 yrs. old and weigh 139 lbs. My target goal is 122 lbs. I've lost 12 lbs since April 1 doing 1 hr long vinyasa flow workouts consistently for 2 months, as well as reducing calorie intake to 1400 daily for six months. My problem areas are my hips and my waist. (My external obliques are a mess). I do 50 squats daily + half hour core workout and at night I do my one hour vinyasa flow routine which varies sequencies. I end up working in up to 60/70% of max heart rate. I seem to have hit a plateau as I've seemed to have stopped loosing weight and toning up. What can I do to break the barrier using my body weight for training (no access to gym)?

November 07, 2014

Adrian Bryant

use this to break the barrier

November 08, 2014

Rebecca

Hi Adrian ,
I am 5,1 and 125 lbs I would like to lose those 25 pounds before Christmas . What work out wil most likely help me lose those 25 pounds the fastest?
Thanks , Rebecca.

November 05, 2014

lkh

I there, I'm 24 5'3 and 146 pounds is it possible to lose 20 pounds in 4 weeks with this plan?

October 30, 2014

Adrian Bryant

for you it is

October 31, 2014

Name*

Is there a particular Jillian Michaels workout that you recommend? (I own most of them).

Thanks!

October 28, 2014

Adrian Bryant

for weight loss... do she have ones where it's constant movement? I wouldn't do the body toning dvds for weight loss emergenicies

October 29, 2014

Zora B.

Hi Adrian please I need help cos I have tried all I could but it's not working but instead I gain more weight. Please Adrian am 32, 5"6", and 275lbs. Please reply me cos am desperately in need. Thank you in advance.

October 27, 2014

Girl

I am 167cm and 95kgs (5'6" and 205lbs)

I want to lose the MOST amount of weight possible before december 15th. I have 7 weeks. WHICH ONE DO I DO??? How much can I expect to lose?

October 27, 2014

Adrian Bryant

the plan on this page

October 28, 2014

Emma

Hey, I am currently 5.6 and weigh approx 210lbs.....by Xmas I would like to be around 3 stone slimmer....short time but I am at the stage of desperation as I have struggled to 'diet' for a while now. What kind of meals should I be eating in order to lose as much as I can? Thankyou

October 23, 2014

Adrian Bryant

the meals should be eaten according to the plan or steps 1-3 on this page if your are desparate

October 24, 2014

ash

Hi Adrian,

I am 23, 5'6 and 184lbs. I am looking to lose 40lbs in about 3 months, so by mid to late January. I am getting married and want to look perfect! Should I go on this diet for 8 weeks in order to reach my goal? Or should I follow something else? I am currently working out with tae bo (30 mins) in the morning and doing your ski steps in the evening. I also eat 1000-1200 cals a day. Is this enough for what I'm looking for?
Sorry I know that was alot of questions, but as you can see I'm dealing with a bit of a time crunch.

Thank you so much! I've been reading the success stories. Hopefully I'll be one in 3 months! :)

Best Regards,
Ash

October 22, 2014

Johnathon

Hi, my name is John and im leaving for tge Army in less than a month and need to drop 20lbs in 3 weeks so I can get to basic. Im 5'8 and 233lbs is it possible?

October 20, 2014

Adrian Bryant

very possible

October 22, 2014

Patty

Hi, Im 5'3" and 143 lbs. I need to lose 20 lbs in 40 days. My dilema is this.
I am religious about recording every last morsel of food in an app I have, so I know that my daily caloric intake is between 500 and 700 calories without exception. I intermittent fast and workout 45 min of eliptical, 45 minutes of weights and then toning exercises at home. I also drink a ton of water. My weight is barely budging and at this rate I would think it would be pouring off me. I do take thyroid mes but have a mild case and feel great. HELP!!! Im stumped and starting to get discouraged. Ive been doing this for two weeks now. Is there an explanation?

October 18, 2014

Adrian Bryant

how exactly are you tracking those 700 cals? you need to triple check that b/c on that alone you should be losing weight fast

October 19, 2014

Patty

I'm weighing and or measuring every portion and then tracking it on Lose It App. I feel like it should be peeling off.

October 20, 2014

Sunnie

Is your body changing shape? You can look at the number if your lifting weights because you will begin to gain muscle which weighs more than fat. There's a lot to tackle here, if you're working out with cardio and weight lifting you are depriving your body of fuel. Don't drink too much water as your body will retain it. Cut out breads, white flour, sugars except for fruit. Eat protein with each meal. Don't over think it as stress can cause you to fail due to mental cravings and what not. If you lift weights you should go to jamie eason live fit trainer. It's free on bodybuilding.com hope this helps.

October 22, 2014

Lisa

Hi Adrian, I'm a 18 yr old girl and I'm 164cm and weigh 64kg. I would like to lose a some fat all over but my fat is mainly around my stomach and thighs. At the end of November I'm going on a holiday with my friends where people will be swimming most of the time and generally just walking around in bikinis. I've managed to avoid wearing a bikini in front of my friends for 4 years! But I don't think I can this time, and honestly I'm just sick of hiding. The thing that makes it tricky is that I'm currently writing exams so even though I'll definitely try to excercise and make the time (that's a struggle for me, I almost always forget or I'm just lazy) I can't really do things that take up too much time from studying. Oh, also I have an elliptical at home. I would like to try and lose 8 or 9 kgs by then, is that possible? Could you please give me a diet and workout plan?

October 18, 2014

Lisa

Losing 9 kgs would be my dream weight but if it's impossible by then, losing 6 or 7 kgs would be fine too. I just don't want to do something too drastic that will cause me to get all the weight back again.

October 18, 2014

Adrian Bryant

go here to lose remaining belly fat

October 18, 2014

Maria

Hi Adrian,

I am a 27 year old female and I have had major anxiety lately and I believe thats what made me gain so much weight. The more i notice myself gaining the weight the more devastated I become. I become. I am 5"4 and weigh163lbs! :( I smoke but i do want to start dedicating myself to some kind of regime in terms of a workout....what do you suggest.

October 17, 2014

Christy

Hi Adrian,

I'm getting married in a month and currently weigh 130 pounds and i'm 5'2. Would like to lose about 15 before the wedding I work out now 3x a week but will work out more this month (i do group training). Should I do the 20 pounds in a month plan you have. Do you think i will be able to reach my goals if i do?

October 15, 2014

Bushra

Hey adrian,
My height is 5.7 and my weight is 72 kilos and my wedding is after 1 month i want to reduce my weight and specially i want to get rid of my tummy fat plz do help me and i just hate equipments so plz suggest some exercise which i can do at home itself. I will be highly thankful to you

October 13, 2014

Adrian Bryant

the exercises included in step 4 on this page can be done at home

October 14, 2014

ELVA

HI..I AM 49 YEARS OLD FEMALE, HAVE RHUEMATOID ARTHRITIS, 5'5" AND WEIGH 225LBS. FOR HEALTH REASON AND NEED TO LOSE 20LB FAST BUT MY GOAL IS TO LOSE A TOTAL OF 60 TO 80LBS. OTHEWISE IN GOOD HEALTH BESIDES THE ARTHRITIS. WHICH WORKOUT WOULD BE GOOD FOR ME.

October 10, 2014

ELVA

WHICH DIET PLAN WOULD BE GOOD FOR ME IS WHAT I MEANT TO SAY.

October 10, 2014

Kikanzaa

Adrian.... Can you please tell me were I should start with this weight loss program ??.... PLEASE HELP ME..... I am a 53 year old woman who is now going through menopause, I had surgery in July & some of my female organs were remove this has caused my body to gain at least 30 pounds!!!.... I was already ready over weight but now my body seem so out of wack that I'm gaining weight so fast!!....Can this 53 yr old woman change her body to look pretty again
:-( ????

October 09, 2014

Adrian bryant

use this workout and this diet instead of the 1 on this page

October 09, 2014

Lara chehade

Hello my name is lara,
I weight 70 kg and i am facing difficulties in loosing wait, i am 16 years old, please provide me tips to loose weight
Thank u

October 07, 2014

Adrian Bryant

use this workout and this diet to easily lose weight

October 07, 2014

Rebecca

Hi Adrian
I am 5"2 and weigh 189lbs
I would like to lose 20 pounds in the coming month.
Is this possible with this plan? Was thinking of doing Jillian BR and walking 4 miles 4 times a week as suggested and diet as mentioned above?
Should this work? Please note all my fat is around my tummy mainly. I hope you can help.
Thanks
Rebecca

October 01, 2014

Adrian Bryant

yes, this plan will help

October 03, 2014

Name*

Hi,
I'm a lazy female. I graduated and no job yet because i'm going to get married in the 1st of January. I'm 165 cm and 72 kg. I try to workout but i do it once a week then I quit because i'm lazy. I have to get to 58 kg. I'm so sad because I've been trying to do that since many years but failed !! I'm still trying but I'm afraid to fail. I never stick to a diet or a workout o a specific number of calories. what's the solution?

October 01, 2014

Adrian Bryant

you need to use this workout and this diet

October 03, 2014

anu

Hey Adrian..
m 20..4'10 and 66kgs.. is it possible for me to lose 15 kgs in 3 weeks if i follow this plan.. can u recommend any specific workout (without any machines or equipments) which i can do at home ..

September 29, 2014

Adrian Bryant

you need to use the workout and diet on this page to lose as much weight as possible in a short amount of time and 15kg or 30+ pounds in 3 weeks at your height and weight maybe asking too much for this plan

September 30, 2014

anu

Ohk.. thank you .. so how much weight can i lose in 3 weeks if i follow this workout n diet ?

October 01, 2014

anu

I just want to toned up body.. i don't want to develop any
muscles..

October 01, 2014

Adrian Bryant

20 pounds

October 03, 2014

dip

Hi sir.
My age is 20 ,height 5'11, weight is 80 I want to lose weight fast in 4 or 5 months for.my job. I have. Lots of fat in my chest and in thighs.
So please give me the best workout plane, diet plane and some tips

Thankyou....

September 28, 2014

Adrian Bryant

use this for 5 months

September 28, 2014

Jordan

Hi Adrian,

I am 240 lbs and 5'5'' I need to lose 40+lbs in a momth and a half or 2 months. It is possible

September 27, 2014

Adrian Bryant

very possible at your height and weight

September 28, 2014

Cajun quitter

Hi Adrian,
I stopped smoking almost a 1 1/2 ago. I immediately started cutting back calories, started eating healthier and picked up jogging. I am still gaining weight. Will this diet work for me and will it jump start/ shock my metabolism? I am 44 yrs old, 5"6 1/2 135lbs.

September 27, 2014

Cajun quitter

That should say I quit smoking 1 1/2months ago.

September 27, 2014

Adrian Bryant

it'll work but no need for a jump start. for permanent weight loss...

use this workout and this diet

September 28, 2014

Nicohle M.

Hello, Adrian

I am 27, 5'2, 187 lbs. I want to lose about 40 lbs by New Years and also get a bigger butt and tone up. I also want to lose 20-25 lbs by the end of October for my bday. Is this the best plan to start with? I am apple shaped so I gain my weight up top first. and my stomach and chest are the biggest things on me right now.

September 24, 2014

Adrian Bryant

no, you need to go here

September 28, 2014

nick

hi adrian,
i am 5'10, 24 yr nd i weight 220 pounds want to lose 20+ pounds in 3 week . is it possible nd if yes what should i do.

September 24, 2014

Adrian Bryant

its very possible at your weight

September 24, 2014

vshal

Hi sir I am vishal my height is 5'11 feet. And I am 20 yrs old. And my weight is 80 kg.plz tell me how to lose weight fast in 2 or 3 months
But ther was a problem I have an accedent before 2 months ago and there is a surgery on my knee cap (patellar) crack so plz provide me good workout or diet plan..... By keeping my surgery in mind

September 23, 2014

Adrian Bryant

see this first to see if those options can help you workout

September 23, 2014

courtney

Hi adrian. I'm 200lbs, 27 and 5feet 6inches. My goal is to lose 50lbs in two months. Any advice?

September 22, 2014

Adrian Bryant

what's your reason for wanting to lose 50 pounds in 2 months

September 23, 2014

courtney

Xmas really. I'm going to see all my family and I want to look awwwesome!

September 24, 2014

Jasmine

I'm 5'8
293lbs
The fattest I've been ever!
We plan to visit my inlaws I'm December of this year. Last time I saw them I was 247lbs... I want to be 240 by December. Is it safe to use this guide until then? I want fast results and only have 2 months .

September 20, 2014

Adrian Bryant

you could but at your weight you could get the same results by using this workout and this diet

September 22, 2014

Raaaa

Hi! I'm desperate please help! I'm 28 and 4'11 tall is it possible to lose 25 pounds in 8 weeks? I currently weigh 155 pounds :( My wedding is in 8 weeks and I'm afraid I've left it too late please help

September 20, 2014

Adrian Bryant

it's very possible to lose that and more in 8 weeks

September 20, 2014

Raaaa

Just by following this wow that would make my year! I usually go to a 45min spin class monday, stationery rowing class for 45 mins on Tuesday and thurs and a pt session on a Tuesday's and when I have energy I'd go on an occasional Saturday spin or body combat class.. hopefully I can do this!

September 20, 2014

Jake D.

Hey Adrian,
Thanks for all these great tips. This emergency weight loss plan seems perfect for me. I've tried just about everything to lose body fat, but this program makes the most sense.

2 Questions:
-If I do these ski steps/jumping jacks at a high intensity while in a fasted state, will I lose muscle? I've heard from several sources that it causes muscle breakdown, but it appears you do this quite often and you stay ripped; are you doing this on a fasted state though??

-Also I have a lot of unwanted chest fat, and being a guy it's very humiliating to have. It's destroyed my self esteem, I'm so uncomfortable in my own skin I don't want to go out in public. I'm not super overweight, but a lot of the fat seems to be on my chest. Is there any advice you can give me for getting rid of this nightmare that's plagued my life??
Thanks :)

September 17, 2014

Adrian Bryant

1. yes I workout fasted and personally have not lost muscle and it takes 36-to-72 hours before even minor muscle breakdown occurs

2. what exactly is your weight and height? plus what is your bodyfat %

September 19, 2014

Jake

im 6'1
230 lbs
not sure my body fat percentage though.

September 19, 2014

Adrian Bryant

use the visual chart as a guide but it's certainly possible you have chest fat (and not moobs) which will go away as you lose fat/weight

September 19, 2014

Jake

Hey sorry for the late reply.
Ok so my body fat is 25% and I'm 6'0, 223lbs

I want to shed fat as quick as possible and I've been following this emergency fat loss plan, so far I've lost about 5 lbs in this past week. I've only been eating eggs and broccoli.

I really want to pack on some muscle so that when this fat is gone I'll be lean and swole, but I know I won't build much muscle if I'm only getting 1200 calories a day, I still want to continue this emergency fat loss plan cuz I'm definatly getting results, but I was thinking I would add a heavy full body workout twice a week, and on those days I would get around 2500 calories or so during my feast hours. I plan to eat healthy of course, I bought a lot of black beans, brown rice, and nuts and berries for those two days, so I will get plenty of healthy carbs proteins cals and fats, so that my muscles get the proper amount of nutrients for recovery. And the other 5 days of the week I will continue my 1200 calorie emergency diet.

What do you think of this? Do you think I will get built while still shedding fat at the same time? I've put a lot of thought into this and I'm eager to try it out, I start my full body workout day tomorrow; the 24th.
Any suggestions or advice? And should I do cardio on these full body days as well?

September 24, 2014

Ishita

Hi there.
I am a 24 year old female at height 5'5 and weight 178. I want to lose 20+ pounds in 3-4 weeks? Now please tell me is it possible AND also is it sustainable? Or will I gain it all back when I go back to regular eating even if I amp up the workouts. Also, you have many different workout videos posted, but which ones do you suggest I do? (for example, I can't do the jumping jack ones since I'm heavier chested and it's very painful). Which highly effective exercises will give me the results I want? Thanks!

September 15, 2014

Ishita

Also if possible I want to slim down my arms and thighs so if you could recommend exercises that would target those areas please.

September 15, 2014

Adrian Bryant

Yes, it will work for you. If you workout after the 4 weeks while going on any basic diet you shouldn't gain back any weight unless you of course go back to your old bad habits.

You will need to find a high intensity workout of mine (or someone elses) that is most suitable to you. there is NO such thing as a best workout. you need to find the workout that will kick your butt and that will help you lose weight fastest

when you lose weight you will lose weight all over

September 16, 2014

Ishita

One last question,

What do you recommend my target heart rate to be?
Because I was reading online somewhere that apparantly, a lower heart rate (30-40% of your max HR) is better for fat burning.. but I feel I would burn a lot more calories if I kept my heart rate around 170-180. What do you recommend? Thanks so much Adrian!

September 17, 2014

Adrian Bryant

I recommend you follow the workouts on this page that align with these rules here

September 17, 2014


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