Women - Use these 5 steps to get the perfect body...

lenx203

Try NowLoss.com/8 with 2 meals

Adrian Bryant | 09.04.09 - 11:05 pm

Hi Adrian,

I just wanted to ask if you have any other recommendation to losing more than 50lbs [im now 215lbs] for this month.. since this is the fasting month and i dont think i capable of eating 5 small meals [with 3 hours in between] for dinner

lenx2031@hotmail.com | 08.29.09 - 9:05 pm

Wendy

Try Intervals - See NowLoss.com/i

Adrian Bryant | 08.17.09 - 10:00 pm

Hi, I do sit-ups (not regular, old normal ones) I use a punching bag. What I do is that I wrap my legs around the end of it (the punching bag is the kind that you don't hang to the ceiling)then I lie on a mat. I come up just little less than half-way, and punch about 10 times straight (not touching the punching bag though. It is only there for support and visionary) then I come up a bit more and throw jabs, twisting my torso. I've been doing this for a long time which helps tone my upper stomach. I need some exercises and tips on how to lose my flabby lower stomach.

Wendy | 08.16.09 - 10:54 pm

Getting in shape

All of my best weight loss workouts are here

See all the foods at NowLoss.com/199 and look at these tips here to not get hungry

Adrian Bryant | 08.12.09 - 8:13 am

I have just started an HCG program. They have me on a really low calorie diet but I'm having a hard time sticking to it, What would be the best foods for me to eat to not be hungry and the best workout to see dramatic weightloss. I have a gym membership but I'm not sure what workouts to do. Thanks

Getting in shape | 08.10.09 - 12:40 pm

Donna

Your 1400 calories is okay but to 81 grams of protein is only 20 grams of protein or less over 4-5 meals plus...

A small can of tuna is 80 cals and 20g protein or you can get protein shakes.

In your case and like I tell everyone else...

Increasing exercise intensity by basically working out harder with intervals or HIIT like you mentioned (see Nowloss.com/i) or...

You can increase exercise intensity by doing something completey different (HIIT or interval wise) to shock your body so for example...

You've been doing the eliptical so try switching over to running and doing intervals or HITT with running to shock your body and to really lose those last 10 pounds...

It's going to be up to you to challange yourself by working out harder and finding new workouts that will make you workout harder and...

this is were I can help you out down the line if you need more help.

I strongly believe you KNOW how to lose your last 10 - it's just a matter of you finding the right workout that will work for you and...

Go here for some workout plans and ideas

Adrian Bryant | 07.24.09 - 10:45 am

Adrian this site is FANTASTIC!! You are the bomb!! I don't know why I just found it, but I guess I found it at the right time and I'm glad I did. I feel confident you can help me.

Here is my situation:
-- Height 5' 8"
-- 48 yoa, mother of 3 boys, incl hubby
-- Today's weight: 161.8 GOAL: 150
-- Over the last year I have lost 40 lbs -- Yipee!
-- Take cytomel for underactive Thyroid
-- BODY FAT: My Tanita scale says: 35.9% Your website calculator: 26.61%

I desperately need your help to do three things:
-- Reduce body fat to 24%.
-- Lose remaining 10 lbs
-- Achieve some muscle definition. I currently have none.

TIME DEADLINE: I'd like to see how much body fat reduction, definition and weight loss progress I can make in the next 6-8 weeks.

I am looking to put into place habits I can maintain to achieve a lifetime of fitness.

See below for daily routine I have been doing. I must admit that over the last 3 months when my activity couldn't get the last 10 pounds off, I starting losing my determination. That's why I need your help because I don't want to fall off the wagon.

While I still hit the gym 4 days a week, I am not nearly as diligent about my workouts as I used to be because the results are just not coming along.

Here it is:

-- I wear a Polar heart monitor during all workouts.
-- When diligent I weigh all foods and use a program on my phone to track my food intake. I am NOT eating 5 small meals.
-- 1400 cals daily. Although I was not particular on what the 1400 cals was made up of. Based upon our website protein intake could also be an issue. I have no idea how to get 81 grams of protein in each day. I'm just not a meat/poultry lover. I do like fish.
-- Exercise 3-4 days each week doing 35 mins of high intensity cardio on elliptical followed by 35 mins of weights. ?? Should I change cardio to create muscle confusion?
-- I just started doing HIIT because you recommended it. Within 35 mins, I can do 20 mins of HIIT.
-- I always exercise in the morning about 4:30am.
-- I irregularly drink a protein shake.

(FYI: To lose the first 40lbs I did 52 mins of high intensity cardio on the elliptical followed by 30 mins of weights 4x per week. I read somewhere I should reduce cardio to build lean muscle mass)

I want you to have as much info as you might need to help.

Adrian I need your help!

Thanks --
Donna

Donna | 07.23.09 - 8:43 am

Sarah

Once a week is fine and usually...

Doing the same muscle 2-3 times a week means you are not working your muscles out as intensely and...

You are expecting Quanity to get results instead of going all out ONCE a week with a good QUALITY workout.

Both ways of Quanity or Quality work for results but in my opinion - it's best for once a week or...

If you want to do more than once a week - make sure you are using heavier weights, doing more reps (no more than 10) or more sets (no more than 10) each workout

Adrian Bryant | 07.15.09 - 7:29 am

Hi!
First of all I'd like to thank you for all the wonderful advice and tips you provide on this site. I'm 5'6" and 135 lbs. I'd like to get to somewhere around 120 lbs. I was just wondering if there was a reason we only do arms one day a week, thighs one day a week, etc etc, instead of multiple times a week. Would it be more effective for example to do arms, butt, and posture three times a week?

Sarah | 07.14.09 - 9:00 am

Shamika

No

Just follow the J-Lo plan as is were you...

Do sprints on week 1 and then on week 2 you'll use weights to build up butt

Adrian Bryant | 07.08.09 - 4:08 pm

Hello Adrian,
On Step 2 it says "Do 1 of these 3 workouts every Monday." But when I click on the J-Lo Exercise it is divided into weeks. Should I do one of the week workouts only on Monday or all week exercises on Monday.

Shamika | 07.08.09 - 5:10 am

Mary-Lou

You probably need to go here to NowLoss.com/15 lose your last 20 poundds

Adrian Bryant | 06.25.09 - 8:43 pm

Hey Adrian,
I am a 5ft 5 girl and weigh 145lbs, I have lost over 50lbs in total over a period of a few years! Is this weight OK for my height? I have a waist measure of 29in but I do desperately want to lose another 20lbs (ish) before the end of August! Is this possible and how?
thanks

Mary-Lou | 06.25.09 - 4:56 pm

Rian

YEs - you can do sculpting exercises but don't expect to 'see much' results at first until you lose enough fat.

For example... you can tone and firm up your arms fast but you won't see the sexy firm arms until you burn off that arm flab

Adrian Bryant | 06.15.09 - 6:56 pm

Hey Adrian,
I absolutely love your site, no gimmicks, nothing to buy, just good ole fashioned diet and exercise. I have no idea why its your site that has finally motivated me to get in shape after years of making all kinds of excuses, but it has I absolutely love the eating 5 small meals a day with more fiber and protein, I am finally NOT hungry through out the day! Thank you for taking the time to help people like me
Anyway, I do have a question, I have well over 100 pounds to lose. I see that you recommend waiting until your body fat is between 14-20% before doing sculpting exercises however, losing such a large amount of weight can lead to lost of excess skin. I'm wondering if I should do some type of sculpting along the way to prevent or at least ease this or just wait until i reach my goal weight to address the skin problem.
Thank you

Rian | 06.15.09 - 1:13 pm

karla

See NowLoss.com/15

Adrian Bryant | 06.16.09 - 7:30 pm

oh am 5ft tall and i weight 121pounds

karla | 06.16.09 - 1:58 am

karla

What is your weight and height?

You probably need a weight loss plan here to begin to get hourglass figure

Adrian Bryant | 06.15.09 - 6:50 pm

hey adrian
my problem is that i want to loose weight in my upper body as i have a very thick upper body and very skinny legs and it makes my body look like a cone.. especially as my calves are so thin..
and the other day my friend said that i will never get the perfect hourglas figure as it is not in my genes i was wondering if that is true or not?
if not can you please recommend me some exercise i could do to achieve the hourglass figure i have always wanted..
i will be forever gratefull
thank you

karla | 06.14.09 - 5:11 pm

CS

You don't have to lose weight to decrease fat %

You need to lose fat while gaining and/or manitaining muscle mass.

You can go on a starvation diet for example and eat less than 1000 cals and end up losing muscle and fat but you'll just end up with the same body fat % and you'll be a skinnier FAT person

It's possbile to lose up to 8-to-10 pounds of pure fat in a month so if you do the math - that'll make you 150 pounds.

Bu at your weight and height - you just need to keep losing weight/fat to lose that belly

Adrian Bryant | 06.06.09 - 6:18 pm

Hi,

i'm sure this is a redundant question, but in order to decrease body fat percentage, one needs to lose weight, right? and the quickest way to lose weight is proper diet and exercise. and proper diet means well over 1000 calories a day, broken down into several meals.

my issue is, in my job, working out is mandatory, but i never feel like i TRULY worked out to lose weight. and i've been trying to get better at eating more smaller meals a day, and pounding lots of water, but is it okay if these "meals" aren't really meals as much as like, celery, cherries, bell peppers, ya know, some fruits and veggies while at work? i'm trying to avoid sodium at all cost because in 2 days, i'm going to have an APFT (i'm in the military) and dont want to come up with being "flagged" for being over weight. my biggest issue truly is in the tummy area, it REALLY sticks out when i blow it out (sometimes i think i might have a tumor?) and i've seen the commercials where it talks about "cortisol" but i dont think its stress, im sure it had to do with years of fast food as a little girl. im currently 20, i've weighed myself like a hundred times today, im 160 and about 5'4"

ive been pounding water all weekend and picked up some colon cleanse pills today (its not exactly as quick a result as i thought it would be, so i might have to go back to the PX and just get a laxative and do it that way, i know. horrible) and i picked up some hemmoroid cream and plastic wrap to try to shave off at least half an inch in the sauna.

but my biggest concern is just dropping body fat.. i think it was in the mid 20% when i checked it. obviously, i want it under 15.. thats cutting down 10% fat.
unrealistically, is this possible in 1 month?
i got the motivation thing down, been working to get back in the gym twice a day and ill try to toss in some oatmeal in my broken down meals.


thanks, youre the best.

CS | 06.06.09 - 9:36 am

Aki,

Any "online" body fat test is not going to be 100% accurate and can only give you a rough estimate so for a more accurate test...

You need to have a professional use body fat calipers to measure fat more accuratlet but in any case...

at your height and weight - I feel that the 8% estimation may not be too far off so in your case...

I would not try to lose more weight - I would just start with steps 2-thru-5 here

Adrian Bryant | 05.28.09 - 4:10 pm

Horribly confused.
Sorry if this is a redundant question.
Buuut- I measured my waist.

It's 24 inches.
I'm 5'10
138 pounds.

It tells me my fat percentage is 8%
Body fat is 11 pounds
and Lean weight is 129


I'm confused just because according to this I think I sound horribly underweight or at least, I think so.
I made sure I put in 'female' as well.
It sounds wrong to me. I can see the undesirable fat. I'm not overweigh but I have fat that I can afford to lose.- what's going on? I don't want to do the wrong work out end up hurting myself rather then help! Is this the right work out for me??

Aki | 05.27.09 - 1:46 pm

Cor

Go here for options for bigger hips

Adrian Bryant | 05.26.09 - 10:32 pm

Hi,I am 5'2.5" in height,weighs 110 lbs.My VS s 32,25,34.How can I achieve a bigger hips @ least 2 inches more & what s the perfect vs for my weight & height?

Cor | 05.26.09 - 3:38 am

midnight,

Although "bodybuilding" supplements are promoted to mainly MEN...

women can use about the same supplements to help them acheive the same results but...

You also have to train hard meaning you need to basically get stronger every workout to build bigger and stronger muscles and this means...

You need to do more reps or lift heavier weights at each workout but back to your question...

PROTEIN, eating at least 1 gram up to 1.5 grams of protein per pound you weigh, eating 6 small meals a day, make protein 30-to-40% of your diet with the rest from carbs with a little healthy fat, and WATER.

Go here to see the best supplements for muscle

Contact me again if need more tips

Adrian Bryant | 05.21.09 - 9:23 am

Hi Adrian,

I would like to know what/how supplements can help benefit aspiring female bodybuilders. My search so far has been futile, as 99% of the supplements out there are for men.
I'd like to know what women can take to promote lean muscle growth and enhance training sessions. So far there's just the pretraining shakes and protein powders that are recommended (because you're a girl, this should be enough).
Ive learned that women should train like men, but can they (should they?) take supplements like men do? Shouldn't women take more as they need more help to achieve the same results as men?

midnight | 05.20.09 - 12:49 am

Barnaby,

Sorry but when it comes to weight loss...

You can't pick and choose where you lose weight from but rest assured...

If you stick with your plan - the fat will come off your hips and thighs

Adrian Bryant | 04.21.09 - 8:33 pm

Hi,
I am a small built 40 year old mother of two wonderful children. I have never been overweight, though i have a slightly heavier lower body compared to the rest of me.(pear shaped). I have been doing a 20 min walk, and some light aerobic exercises for the lower body. Though there has been an improvement, i find that my face seems smaller and skinnier. Why is this happening?
I want to reduce the size of my hips. Also, the inner and outer sides of the upper thighs are a problem. Are there any exercise routines which can help me with these problem areas without me losing weight on my face? In fact i would love to gain a little weight on my face, without it showing up anywhere else!!!
Eagerly awaiting your advice.

Barnaby

Barnaby | 04.21.09 - 8:40 am

May,

Try to eat the as healthy as you can at school and you never want to wait TOO long between meals because you train your body to hold onto fat rather than burn it plus you'll get hungry causing you to overeat and gain weight

Adrian Bryant | 04.13.09 - 1:03 pm

Hey , i just wanted to ask .
my school cafeteria is selling spinach sandwiches, turkey and chicken sub , and cheese with olives sandwiches ....
should i eat them or should i wait till i get home?

May | 04.13.09 - 11:14 am

holly,

That's really up to you but No - I don't think you need to lose weight

Adrian Bryant | 04.09.09 - 10:30 pm

i'm 15 years old, 5ft 9 and i weigh about 11 stone. do i need to lose weight?

holly | 04.09.09 - 4:36 pm

nico,

See Will I lose my butt if I lose weight?

ADRIAN BRYANT | 03.17.09 - 10:55 pm

I want to lose weight off my waist and tone my thighs I have a big butt and would like to keep it will i lose butt exercising? and how do i avoid this?

nico | 03.17.09 - 6:36 pm

Jacqi,

Your body is already perfect so you really can't decrease your waistline but go here for options to get bigger hips

ADRIAN BRYANT | 03.15.09 - 2:25 pm

I am 15 years old, 5'3" and weigh about 115. I have a pretty good body but not as good as I want it. I want my waistline to be ten inches smaller than my hips. I either need to make my waist smaller or hips bigger. I can never find any exercises to only make your waistline sink in to get an hourglass figure. Most exercises make your hips smaller and I don't want to do this. How can I lose inches off my waistline.

Jacqi | 03.14.09 - 12:00 am

www.floridahotcorona@yahoo.com,

Go here for bigger butt but...

Also See "How can I Lose Weight, get a flat stomach and a bigger butt at the same time"

Adrian Bryant | 03.13.09 - 5:49 pm

I want a real big thick round firm but.example 30 inch or 40 inch huge round but.with a flat stomach.a but that everyone will notice.what kind of food do I sappose to eat,if it matters or not.please help.
p.s
do you know any workouts that will let me grow my but as big as i want it?thank you for helping us out!

www.floridahotcorona@yahoo.com | 03.13.09 - 2:54 am

dea,

Your weight is fine and your weight should be what you're happy with

Adrian Bryant | 03.10.09 - 5:10 pm

im 5 foot 8 and i weight 139 pounds. my body frame is medium to large. what should i weight?

dea | 03.10.09 - 12:23 am

marina,

Go to NowLoss.com/15 to lose last 10 pounds

ADRIAN BRYANT | 02.27.09 - 12:44 pm

Hi Adrian, thanks a lot for making our lives easy with your valuable suggestions. i am in my 40s and a pear shape. i need to loose 10 last pounds though. any suggestions on diet and workout/cardio to bring my body in symetry.
regards,

marina | 02.26.09 - 9:36 pm

milan, Yes - you're off to a good start!

ADRIAN BRYANT | 02.15.09 - 6:55 pm

im 5'2" and 128 lbs. according to your calculator i have 27.48% body fat. im working out ( mainly cardio- taebo, running, and other cardio vids) a hour a day - 5 days a week. i want to drop about 13 lbs, and get my body fat under 20% like you recommend and then do your workouts to get a better butt, arms and toned abs. I also try to eat healthy and drink only water. do you think this is a good plan to drop the weight. I also use fitday and according to them it says i can do by march 24, if i eat about 1300 cals.

milan | 02.15.09 - 5:36 pm

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