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7 Things You Must Do To Lose 20 pounds in 3-to-4 Weeks…

1. Get motivated to lose 20 lbs. in 3-to-4 weeks by…

2. Eat up to 4 times a day 3-to-4 hours apart &…

3. Eat at least 2 raw fruits &/or vegetables before each meal so…

4. Eat 0-to-300 more calories after you eat the fruits & veggies so…

5. Drink at least 1 liter of Ice Cold water everyday &…

6. Do any of these workouts 1-to-2 times a day 3-to-4 days a week…

7. Take Xenadrine or Lipo-6 to lose weight faster

Here's An Example of How Your Meal Schedule Will Look Everyday…

This is only an example so your schedule will probably be different from this but remember…

Here's A Sample Workout Schedule You Can Use To Lose 20 lbs…

Monday, Tuesday, Thursday & Friday Mornings

Do a 10-to-40 minute high intensity workout by doing any of the workouts listed in #6 above and If you're not in shape to do high intensity workouts…

Start off doing 45-to-90 minute moderate intensity workouts like walking at a fast pace (> 4mph) until you're ready to do high intensity workouts and you want to AVOID LOW intensity workouts like walking at a slow pace because that will do almost nothing to help you lose 20 pounds as fast as possible and…

Any weight loss activity can be a low, moderate, or high intensity workout depending on how much effort you put into it and You can go here to see if you're working out hard enough to lose weight.

Monday, Tuesday, Thursday & Friday Evenings

Do another high intensity workout like you did on Monday, Tuesday, Thursday & Friday morning or… Just do another 45-to-90 minute moderate intensity workout.

Tip: You're basically doing high intensity workouts 2 times a day, 4 times a week (Monday, Tuesday, Thursday & Friday) to lose 20 pounds as fast as possible but if that's too much for you…

Start off only doing high intensity workouts 2 times a day, 2 times a week (like on Monday & Thursday) and just do 45-to-90 minute moderate intensity workouts on Tuesday & Friday.

Wednesday, Saturday & Sunday Mornings & Evenings

REST OR… Only do low or moderate intensity workouts on these days to allow your body to rest & recover from the high intensity workouts and depending on how important it is that you lose weight whether it be for a wedding, reunion or any other important event…

It's highly recommended that you NOT REST and keep doing easier lower-to-moderate intensity workouts like walking, jogging or riding a bike for 45-to-90 minutes and…

How much weight will I lose doing all of this?

The amount of weight you lose doing this plan mainly depends on how overweight you are so basically 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…

You can maintain your weight after losing 20 pounds by…

This weight loss plan is for emergencies only so…

Here's some other plans you can use to lose 20 pounds fast…
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.

You can also find me on Facebook, Youtube & Google+

1-50 of 197 Comments
Alison

Im 15 5'6ish & 142lbs. I use to weigh ALOT when I was younger like 150/160 lbs & i lost 40lbs about a year or two ago. I gained alittle back and I feel gross and I really want to lose 20lbs, I need a easy at home workout and some food selections. Please help, thankyou.

February 02, 2012

slimm

I'm 38 yrs old 6ft. 225 with a slim build and a pot belly. I need some good advice and help to knock this pot belly off my belly.

February 01, 2012

Dee

Hi, I'm so excited to have found your page...by mistake I might add! I am 38, I have three children and I'm a single mother and I want to be here for them when they grow up. I am 288 pounds, I have degenerative joint disease, and some other health issues that make my body insulin resistant and the probablity of me getting diabetes are pretty high because my mother and father both have it. I want to say that I have read most everything you have had to say... I did one of your workouts... It kicked my tail but I plan on sending before and after pictures in about three months! Can't wait to see the results. Thank you so much for doing this... amazing! I'll be praying for you and I thank God that you have taken the time to do this for people who can't afford to go to a gym and have a personal trainer! If there is anything else I could do to help lose the weight quickly I would love it, I want to run circles around my kids!

January 31, 2012

Adrian Bryant

The best thing you can do is just keep going along like you are and taking action and i you ever hit a bump in the road just contact me again with any questions you have to help you get closer to your goal

February 01, 2012

Name*

I'm 41, 5ft4" and weight 312lbs. I really need help. I have COPD, High blood pressure and RA, so even moderate exercise if very difficult for me to do. I hate being this big and have tried many diets over the years. I need help, what would you suggest I try?

January 29, 2012

jessica

hi im 16 5,7 and 240 ive been heavy my whole life i have a sister who is 100 lbs and 17 im tired of being the fat sister i need to know how to lose about 40 lbs in 5 months before my SR year of high school please help thanks

January 29, 2012

Will

I'm joining the marines and I've found that I'm out of shape I'd like to lose weight and gain stamina. I'm 5'7'' and 173 lbs I'm stocky and pretty built.

January 29, 2012

will

thank you sir

January 30, 2012

Ashley

Hi Adrian-
First of all thank you so much for all of your advice to others and myself....If you are going on an emergency diet... what basically should you eat/drink because i know you said to not even have tea in above comments... Also, i am 17, 5'6". What would the proper weight be for this height?
Is it possible to lose 20 pounds in 4 weeks? If so, how do I accomplish that? I have been on and off dieting for a while and its really stressing me out how i have gotten almost no where. Tell me if this is ok to start off with : 1200 calories a day, running 40-45 minutes a day..... anything really important i may be missing?

Lastly, Where can you get the Lipo-6 pills? And are they healthy and ok to use?

Thank you in advance!

January 23, 2012

Adrian Bryant

how much do you weigh now?

January 25, 2012

Ashley

around 130

January 26, 2012

Adrian Bryant

You can lose up to 10 pounds in 3 weeks b/c your weight is not extremely high and since you are not overweight...

I suggest you go here to lose last 20 pounds

January 27, 2012

dawn basnett

hi Adrian, Im in my late 40's very busy mother working full time and running a home single handedly. I am 5foot 1 inch tall and weigh ten stone, my daughter is 21 in 4 weeks and I need to lose some weight I dont have time for the gym and having a nine year old son ties me to my home. Can you help

January 21, 2012

Donna Retich

Adrian, I'm 53 years old, 5'4", 129 lbs, and 33% body fat. I'm getting married May 18, 2012 and would like to lose my belly fat, also my glutes and thighs need slimming, what diet and exercise would you recommend? I would like to lose 10 - 15 lbs.

January 20, 2012

Kristie

Adrian,
I am Kristie and I am 42 and am 5'1" tall and weigh 235 lbs. I have been heavy my whole life and I am tired of it. I have tried diet after diet and loose weight but gain it back. Please help! I have been tested Medically and other than being borderline diabetic there is not a thing wrong with me. As my doctor put it I am a healthy fat person. I would liket o drop weight quickly at first then slowly and maintain it. What can I do?

January 19, 2012

Adrian Bryant

You're better off doing all that by going on a weight loss plan like this one here

January 20, 2012

Mel

Hi, im 15 and i am about 200 pounds and 5'8-5'9 feet tall and i have swimming in gym in 3 weeks, and i really want to look decent in my swimsuit, please help!

January 20, 2012

Courtney

Hello im 20 turning 21. im 5"1 and im almost at 200 lbs. my birthday is coming up and all im trying to lose and keep off of me is my mid section like my arm fat and my stomach and my love handles.. and i have 22 days to do it.. for your knowledge i just had a baby girl 9 months ago and i had a c section...

January 18, 2012

Adrian Bryant

use this long term plan here - its best for you to lose a lot of weight over 2-to-3 months than losing a lot in 21 days and gaining it all back if you don't have an emergency

January 18, 2012

new

hi Adrian, I am 29 years old, 124 pounds and 5.6 feet , and i want to get ride of my belly fat that i got after giving birth , i was thinking about undergoing a surgical prosedure to loose it but after seeing your site i believed that you can help me, please dear can you give me a plane to loose my belly fat at home? no matter how hard is it ....and thanks in advance...

January 16, 2012

qasim

hey adrain

can i not eat meals because i don't have time for that i am going to school and my wont make me meal or buy so that's why but can i eat 2 carrots an apple orange and all that is it OK will i loss more wight and quicker.

thank u help

January 14, 2012

Adrian Bryant

If you're unable to stick to this plan due to your schedule then you need to go on this plan here

January 14, 2012

Yoselin

Hi adrian am 18 years old an i weight 200 pounds i whant to loose weight 20 pounds in 3 to 4 weeks but the thing is can you just (please) explain what can o food to eat like for example breakfast and so on its just am not so good at counting calories i'd rather have like a food plan. for example what to eat for breakfast. am really interested in everything your saying but can you please help me i will really aprecciate it .

January 09, 2012

Gina

Hi Adrian,
I am trying out this program and I have two questions for you. I am consuming about 1320 calories a day (that is not including the two fruits per meal. I am 20 188lbs I would like to lose a total of 40lbs. Should I lower calories? to make up for the fruit? Also is eating too many bananas (sometimes 2 a day) not good for this plan (too much sugar?)? And is it necessary to use the Lipo 6 or Xenedrine in order to lose 20lbs in 3-4 weeks? Thank you soo much for your help!

January 09, 2012

Gina

sorry I meant to say I am 29*

January 09, 2012

Adrian Bryant

If you're trying to lose 40 pounds long term then it's better for you to use one of the permanent weight loss plans here

January 10, 2012

esme

I'm 16 years old, I'm a teen mother, I've always been so use to being skinny. I weighed 120 before I had my baby now, I way 160. I'm 5'3, I really meed a good diet plan for myself. But, ita very hard. I'm use to being able to eat everything b/c I never gained weight but now I do. What should I do?

January 08, 2012

Adrian Bryant

use 1 of the long term plans here instead of the short term plan on this page

January 08, 2012

Sarah P

Can you eat any fruit or veggie? Also I'm curious if working out to much can effect your weight loss? I work out with a trainer 3x a week and then on my own I do cardio 1 hour everyday but, I recently got the workout DVD insanity and want to do that as well. I am 5'10 and sitting around 260/250...

I'm going to follow your diet plan and just continue with my chicken once a day and my protein shake but, I need to lose weight ASAP I have been doing this for 6 months and gave seen no results.. and medically there is nothing wrong I've had blood tests..

January 08, 2012

Adrian Bryant

You can eat any fruit or veggie

working too much is positive for weight loss but you may burn out if you work out TOO MUCH

January 08, 2012

Ryan

Hi, adrian

I want to lose my belly fat and get my body fit I dont really like the double chin is there any way I may lose the double chin and loose the belly fat in a 2 to 3 week period?

January 08, 2012

Adrian Bryant

It depends on how much bodyfat you have

January 08, 2012

Amy

I really want to loose weight. im 5'2 150lbs. My eating habits are good. I just drink alot of Mt. Dew. I would like to quit or cut back and have tried. It gives me horrible headaches and i always return to drinking it. Can you offer any advice on Foods or Other drinks that will help me rid my caffine addiction. I believe that is what keeps my weight on.
Thank you

January 06, 2012

i dont want to say my name

Will this work for a 12 year old girl. if it does will it work cause i hate being fat every day it makes me more sad cause people call me fat all the time and my sibblings do to i really hope it does work so will it.

January 06, 2012

Adrian Bryant

this'll work but you'd be bette off doing this home weight loss plan here

January 06, 2012

Rahull patel

Adrian can I do the jumping jacks exercise 2 instead of picking a different one after doing that one once

January 05, 2012

Adrian Bryant

Yes, you can do that

January 06, 2012

Future Airman

Hi Adrian ,
Im a full time cosmetology student with evening classes from 2:30pm-9:00pm Monday- Thursday's (starting jan.9,2012) . I've been eating right & exercising 2x a day & the result of that was a 30lbs lost. With my new schedule starting what are your suggestions &/or ideas to continue to lose weight speaking that I have less time on my hands to workout 2x a day & less an advantage to eat more than 3x's a day without having to eat when I get home after my classes. I'm a female, 5'8 , 257 lbs with a weight loss goal of 175- 180 or at least 17% body fat , right now I'm 42%. Please help me . My plan is to be able to leave for Air Force Basic training by summer 2013 , but in order for me to be placed on the waiting list I have to weigh in by at least September/Oct 2012. Thanks a lot !

January 04, 2012

Rahull patel

Adrian this is a little embarrassing but I have trouble getting rid of my man boobs what excercises would help get rid of them please help

January 04, 2012

Adrian Bryant

no ONE special exercise will do it but go here to lose man boobs

January 05, 2012

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