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…
- Going here to get motivated to lose weight fast and take at least 15 minutes to do the motivational exercises on that page and then you're going to…
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…
- You can eat 2 carrots, an apple & a stick of celery or any combination of fruits & vegetables and Doing this helps you lose weight fast because…
- Your body has to burn a lot of calories (burn lots of FAT) to digest all the raw fruits & vegetables you eat and since you're eating them 4 times a day You're going to lose weight fast and…
- Eating raw fruits & veggies (not cooked or steamed) will help you lose weight fast. FACT: Farmers feed pigs steamed or cooked veggies to fatten them up because they know raw veggies will slim them down and…
- Eating raw fruits & veggies and drinking ice cold water means You'll never get hungry, never have any cravings or a big appetite so You'll eat less and lose more weight faster and…
- Raw fruits & veggies remove toxins from your blood and once these toxins are gone The enzymes in the raw fruits & veggies liquefy and flush fat out of your body and…
- Make sure you AVOID fruit juices, dried fruit & canned fruit with sugar added and…
4. Eat 0-to-300 more calories after you eat the fruits & veggies so…
- Depending on how hungry you are (based on scale of 1-to-10 with 1 being satisfied and 10 being real hungry) you're going to eat 0-to-300 more calories of any of these weight loss foods so…
- If your hunger level is between 1-to-3 (based on a hunger scale of 1-to-10)… Eat 0-to-150 calories &…
- If Your hunger level is between 4-to-7… Eat 100-to-200 calories &…
- If Your hunger level is between 8-10… Eat 200-to-300 calories and…
5. Drink at least 1 liter of Ice Cold water everyday &…
- Go here to see exactly how much water you need to drink for a flatter stomach and…
- Drinking Ice cold water raises your metabolism so The colder the water is = The more weight you'll lose because your body has to keep burning calories to heat the cold water back up to body temperature and…
6. Do any of these workouts 1-to-2 times a day 3-to-4 days a week…
30 minute Elliptical
Workout
Advanced Jumping
Jack Workout
Bathroom
Workout
Ski Step
Workout
Jumping Jack
Workout
Get ripped at home
workout
20 minute
home workout
Arm Bike (No Excuses)
workout
Treadmill Walking
Workout
Treadmill Running
Workout
Bike
Workout
Elliptical
workout
Fast Weight Loss
Workout #1
Fast Weight Loss
Workout #2
Fast Weight Loss
workout #3
Sledgehammer
Workout
Tire Flip
workout
Beginner (HIT) interval weight loss exercise routines
Advanced Walk-jog-run Interval weight loss workout
Intermediate hill or stair interval weight loss routines
7. Take Green Coffee Beans or Hydroxycut to lose weight faster &…
- You don't have to take fat burners like Green Coffee Beans in order for this plan to work but…
- Fat burners will give you more energy to help you workout longer & more intensely for faster weight loss.
- Go here to see more ways fat burners can help you lose weight faster.
Here's An Example of How Your Meal Schedule Will Look Everyday…
- You'll have Meal #1 at 8:00 am and…
- You'll have Meal #2 at 12:00 pm and…
- You'll have Meal #3 at 3:30 pm and finally…
- You'll have Meal #4 at 7:00 pm and…
This is only an example so your schedule will probably be different from this but remember…
- Make sure you follow rules 3 & 4 for each meal and…
- Drink 16-to-20 ounces of ice cold water with each meal to get in your 70 ounces or ONE LITER of water each day and…
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…
- If you're less than 20 lbs. overweight (you should be doing this weight loss plan here instead) but if you really want to do this plan… It may take you 4-to-8 weeks to lose 10-to-20 pounds on this plan and…
- If you're 20-to-50 lbs. overweight - You should seriously expect to lose 20 pounds and…
- If you're more than 50 lbs. overweight - You can probably lose 20 pounds on this plan without exercise but if you truly have a weight loss emergency… It's best you exercise so you can look your very best and…
You can maintain your weight after losing 20 pounds by…
- Staying active (or not being lazy by…) Exercising at least 3 times a week and Eating the right amount of calories to maintain your weight and…
This weight loss plan is for emergencies only so…
- If your long term goal is to lose more than 20 pounds - Do one of the permanent weight loss plans here or…
- If you're just trying to lose 20 pounds for NO special reason then you also need to Do one of the permanent weight loss plans here because…
- If you're NOT trying to lose weight fast for something important like an upcoming wedding, trip to the beach or a high reunion then you will NOT be motivated enough to put in the effort to lose 20 pounds fast and…
- Since this plan is basically a Very Low Calorie Diet (VLCD) - You should not stay on this for this plan for no longer than 4-to-8 weeks but in some cases…
- You may be able to stay on a VLCD like this for more than 4-to-8 weeks - go here to see how you might be able to do this longer than 4-to-8 weeks and If you're unable to do this plan to lose 20 pounds fast then…
Here's some other plans you can use to lose 20 pounds fast…
Hi Adrian,
In your video on this same subject you mention drinking Whey protein mixed with water along with the raw fruits and veggies, but you don't mention that on the written plan here. Have you changed your recommendation since shooting the video?
Thanks!
Tawanda
May 25, 2013
Hi...Im 5'9 n 158pds...Ive never been this heavy :( I just turned 30 ive had 4 kids but have always bounced right back. Which this last I did this time as well...but gained weight after. Last summer I got down to 145...n gained it all back. I workout regularly and this time I just cant lose it...I did find out recently that I have a thyroid problem...what should I do im very frustrated
May 24, 2013
Hello:-) Okay so I've been doing your exercises for a week now in conjunction with Zantrex 3 and I have managed to lose 6 and 1/4 lbs of fat within a 7 day period. I am following your eating guide and workin my ass off literally every day in 20-30 minute sessions 2 times a day every day. I'm 5 ft 9, 235 lbs (today), and I have an athletic build under this damn fat. I don't have a problem doing your moderate workouts, so I do all of your intense shit, and boy does it kick me in the balls. Lol. Thank you Adrian, you da man!!
May 22, 2013
hey im 40yr old male, 5'5/157lbs, only gain weight in my stomach and my arms and legs are skinny and i have a short torso, what workout can i do to lose my belly fat, gain muscle an get that vshape from the back,
May 22, 2013
My name is Alex Irmani, i have just been on atkins, 4 weeks and did it 120% and i lost 1IB!!! i am desperate to loose weight i have struggled all my life and i need to make a change now, is there anything you can suggest? i have an office job but will be signing up to the gym, but easy lunch and breakfast ideas, i am 5, 6 tall, weight 176 and im 24 years old, please this realy would mean the world to me!
May 22, 2013
i was eating roughly 1600-1800 a day, omelette for breakfast (2 egges, cheese creme fraiche, chilli, olive oil either canned tuna or smoked salmon with fresh spinach or a portobello mushroom cooked in butter) lunch an atkins bar roughly 200 calories, and for dinner i would have turkey with creme freche sauce (creme freche, parsley, butter, cinnamon) and mashed cauliflour and fennel, if i got hungry id have a babybell, drink coffee with full fat cream... im thinking for me this is just too much fat maybe, but i stuck it out for 4 weeks, and i was exercising, i would use an exercise bike roughly 5-6 times a week and do between 15-16 km in 30min plus sit ups and lunges???? i really dont understand and its so frustrating, and now im just eating junk, and i cant stop, because im feeling sorry for myself, i just want someone to say, do this and i swear u will loose 10 kg in 7-8 weeks.
May 23, 2013
do you consider yourself lean? I mean if your bodyfat % is low then you're not going to lose that much fat. go here and give me an idea of what you think your bodyfat percentage is and also look at this
May 23, 2013
I think i am about 25% - 30%, i dont have a stomach but i have big arms, thighs and bum, but my thighs are huge, i mean im all about a kim kardashian, Jlo, beyonce body so im not exaggerating when i say I have thunder thighs covered in cellulite and massive arms, these are my problem areas no doubt, I just really want a plan where i can feel good, as i said i am 169cm i weigh 80kg and im sure i should be on about 65-70kg and that i would feel great here! i mean shal i just head to the gym, have a vitamin c fatburner juice in the morning, a salad and some yoghurt with berries, nuts and oats`? what is your take on honey? if its on your yoghurt or a teaspoon in the camomile tea? even if there is a plan you could send me, i really would be very grateful, i just need someone to say, THIS WILL WORK and i will give it my all! Thank you!
May 24, 2013
Hi Adrian
I'm 22 years old 5'9'' and about 170 pounds. I just had twin babies a little over a month ago and now I'm very self conscious of my body. I would really like to lose weight and fast. What should I do?
May 22, 2013
Hello Adrian I was wondering what should I eat for breakfast lunch and dinner after taking a glass of cold water and my two veggies or fruit? I am 19 years old 5'3 and 159.3.. can I really lose 20 pounds in a month. I just got this new bathing suit and I will be going in vacation in july... >_< please write back thank you very much for your help! :D
May 21, 2013
it can pretty much be anything you want as long as it's 0-to-300 calories as per the rules but you should try to make most of what you eat come from this list
May 21, 2013
Hi I'm 5'5 and 150 lbs. I want to gain and lose weight
I want my legs, thighs, butt and arms to get bigger. And my stomach and back smaller. When I gain weight it all goes to my love handle area. I basically want to look good in a bikini. What could I do to achieve that goal
May 20, 2013
Hey Adrian, I am 5' 3" and 162 pounds. I have slow metabolism, I want to be 130 pounds by July 17. What plan would be good for me.
May 20, 2013
Any 1 of the permanent weight loss plans here but you need to pick the one that best fits your lifestlye
May 20, 2013
Hi, I am currently 5 6.5 and have a 31 inch waist line.
I am 139 pounds and I would like to be 115-120 pounds with a 23-25 in waist line. I would like to be like this in about a month. I still go to school so I don't have time to do 45 min workouts. Do u have any ideas?
May 19, 2013
Hello. I'm 123 lbs and 5'3. Can I lose 33 lbs in 6 months?
My goal is 90 pounds.
Thanks.
May 18, 2013
after you get under 115 your weigh loss will be real slow due to the fact you won't much left to lose
May 19, 2013
Hi Adrian...I am currently on the Medifast Plan. I started a month ago today I have lost 8 pounds. I am 48 and need to lose 30 pounds to be at a healthy bmi. I am 5/7 and currently weigh 178. I am eating 5/1 plan on Medifast five of their meals and one of mine lean mean and veggies for dinner. I am losing about 1 pound a week...but it seems like it is taking forever....maybe I am impatient. I have seen others drop 20 pounds in month. Would one of your workouts added to what I am already doing help me lose more rapidly...
May 17, 2013
yes my HIGH intensity workouts (or anyone else's high intensity) will help you lose weight faster
May 17, 2013
I really enjoy your videos and you motivate me, I've been doing the 10 min. jumping jacks for about a week should I try to do it longer or am I ok for now and can I substitute V8 for the raw veggies?
May 17, 2013
I have a question:
every body says you can't lose more than 2 lbs of fat per week ,, but the question is : 1 pound of fat = 3500 calorie
so to lose 20 pounds we need 70,000 calories ,,
If we cut-off calories from food + calories burnt from exercise every day to be 1667 calories
we must lose that amount of fat ,, so why every body says that's not real ?
I guess the problem of not losing weight is that we don't stick to our diet & exercise routine.
May 17, 2013
why every one says it's a loss of water & muscle ,, not FAT ?!
May 17, 2013
read this here but the more overweight you are equals the faster you'll lose weight so it's not uncommon for someone to lose 5 or even 10 pounds in 1 week
May 17, 2013
Hi i saw ur page off of google and I really need the motivation to help me get the weight off. If I follow this plan strictly will I be able to lose the 20lbs like u said? I am 5'2 and 156 lbs.
May 14, 2013
Would it be okay if I workout at 8:00 in the AM and then again at noon? My schedule doesn't give me much time in the evenings.
May 13, 2013
Hi my name is saf from the uk am 5ft 6 and weigh 62.5 kg i was 54 kg,since puttin on 8 kg i feel depressed my cloths dont fit please help me i need to drop one waist size
May 13, 2013
hello everyone what is the best sport to lose weight in thigh ?
May 12, 2013
is that really works ? did you have an experience ?
May 12, 2013
Hey!! I am 5 ft 2 and I weigh 166 pounds!! Im so fat I know :(
Can I lose at least 20 pounds in 6 weeks? I am going on holiday in mid june and I would love to lose 20 pounds by then!!!
May 11, 2013
I guess we should work together after adrian answers us
May 11, 2013
yes of course send me your facebook so i can add you then we talk and work together;)
May 12, 2013
this is my email, send me a msg there to contact you and start doing this plan together and posting results to adrian :P and if things worked, he'll have a favour on us.
nana_beauty1@hotmail.com
waiting a reply from you :)
May 12, 2013
Hey guys!!! It would be great if we could work together! Im so sick of being fat and I have to do something about it!! We could tell each other what we ate and our work outs etc???
May 14, 2013
hello im 175 cm and weigh 177 pounds ! i have to lose about 25 to 30 lbs before july ! could you please help me and show me how ! please i need u'r help as soon as possible it's an emergency ! pleaase adrian ♥
May 11, 2013
Hi Adrian.
I'm 5 ft 3 & 156.5 lbs , I'm trying to lose 16-20 pounds within 7 weeks. I've read this article before but didn't stick to it because of many things:
1. Can't stick to veggies & fruits (sometimes I get nervous and eat different things & ruin every thing)
2. I read alot about weight loss & exercise and sometimes i feel that it's possible to lose that weight by doing that much workouts & sometimes I read that these workouts are going to burn muscles instead of fat ?
I guarantee I'll stick to these things you talked about but please : Will I really lose that weight & fat ????
Regards
May 11, 2013
Fat Ass to Bad Ass Workout
Get ripped in 13 minutes workout
50/50 Push-up / Pull-up Challenge
Battle rope Workout
