See how to do intervals to burn fat

All Questions & Answers people had about "Doing intervals to lose weight"

Les

At least 3-4 times a week and you can do it in the mornings & evenings on those days for faster results

Adrian Bryant | 07.28.09 - 9:31 pm

Im a 29 year old female im 5"2" 135 pounds and i would like to lose 15 pounds i have thunder thighs and a big behind. Im a diabetic so ive always eaten pretty healthy. Ive also had an active lifestyle. I just started doing intervals on a treadmill. i do them twice a week for 30 minutes. how often and how long should i do them to see results?
thank you

Les | 07.27.09 - 5:23 pm

Sergio

Yes - intervals are better but if you are doing 80% running for 30+ minutes for example then in order for you to take it to the next level with intervals...

You have to run at 80+% for 10-20 seconds followed by a 30-60sec break and you have to make the 20-30 second running so hard or intense that you CANT WAIT for that 30-60sec break and you continue that for 20-40 minutes and believe me...

You will burn more fat because...

You will be working out more intense and your fat burning will continue after you worked out..

Look at the after burn effect here

Adrian Bryant | 07.24.09 - 10:33 am

Hey, I am currently going to the gym and lifting weights to gain muscle and loose fat, I've always liked running. You are telling me that it's better to do the walk/run thing than jogging at your 80% continuously? you burn more fat? why?
Thanks a lot men
seijiarao@hotmail.com

Sergio | 07.23.09 - 12:15 am

Marc,

Yes but...

Diet and cardio and intervals must be done as well

Adrian Bryant | 07.23.09 - 11:06 am

Adrian, I hav. i have love handles. Im 15 and am 5'10. i already looked at your love handle workout but should i lift weights and get stronger so the muscle will burn up the fat.

Marc | 07.22.09 - 1:02 pm

sheron

Go here to get motivated to lose weight fast

Adrian Bryant | 07.19.09 - 11:58 am

I have always been slim,117-129 lbs at 5'8. Until two years ago I gain 170lbs on antipsychotic medications. I gained the weight fast. I am now 286lbs and I get tired easily. I want to know how I can get motivated to start losing the weight gradually. I also get very hungry in the evening hours.

thanks.

sheron | 07.19.09 - 1:44 am

Histor

You'll still lose fat no matter what time you do intervals

Adrian Bryant | 07.08.09 - 2:58 pm

Do i have to do intervals in morning because i dont have time because i have to go to work. But i can do them at 1 or 2? Will i still lose fat?

Histor | 07.07.09 - 10:49 am

Ali,

that is good but for a 10 minute workout - it'll be better if you did 20-to-45 seconds of running followed by a 20-to-60 rest and you want to make the running part so hard that you can't wait for the 20-to-60 second rest

Adrian Bryant | 07.08.09 - 2:58 pm

Hi i do the intervals workout but i do this i run for 2 minutes then walk for 1 minute vice versa for a total of 10 minutes is that good? Because i just need to burn my a few more pounds from my belly to reveal my pacs coz i can see two of them but the rest is covered by fat and is really hard burning it off..Any tips? thanks

Ali | 07.06.09 - 11:09 am

wifey_type225

Take action and go to NowLoss.com/50

Adrian Bryant | 06.23.09 - 7:44 pm

Hi adrian...i'm 17 AND IM 5'1 AND FOUR MONTHS AGO I WAS 130 BUT KNOW I'M 154.MY PLACES THAT I'M REALLY GAINinG IS IN MY THIGHs AND ARMS.MY STOMACH CAN USE A LITTLE WORK BUT NOT MUCH DO YOU HAVE ANY ADVICE FOR ME.I REALLY NEED HELP

wifey_type225@yahoo.com | 06.23.09 - 6:43 pm

erick

I suggest that yo don't do any fruit fast and you dont need to lose weight but if you want look better

I suggest you go to NowLoss.com/w

Adrian Bryant | 06.14.09 - 7:35 am

wassup man nice website im 14 im 5.6 or 5.7 in. tall and last time i weighed myself i weighd 154 and that was in november. i think i mite be atleast 5 pounds heavier and i want to lose like 40 pounds in 2 to 3 months. i read about a fruit fast that said that you can lose that much weight in about 2 months but then i read somewhere else that u can gain all of it back and more so im pretty skeptical. i dont know what to do. any suggestions?

erick | 06.12.09 - 6:48 pm

rohan

Go here to lose weight at home without equipment

Adrian Bryant | 06.12.09 - 6:16 pm

im 11 years old, about 5"4 and i weigh around 154pounds and i really, really need to lose weight at home, i would like to lose about 1 and a half stones in 10 weeks.
I have no equipment like treadmill and stuff so please help me.
Plus another question is that will my nasty toenails becoem better when i start eating healthy food for swimming?

rohan | 06.12.09 - 12:44 pm

Maggie

See NowLoss.com/50

Adrian Bryant | 06.10.09 - 5:22 pm

I just had a baby 4 months ago and i just can't seem to loose the weight i weigh 194 gah i really want to loose the weight for summer ne suggestions?

Maggie | 06.09.09 - 11:48 pm

Brittany

See how to lose weight at home

Adrian Bryant | 06.09.09 - 8:19 am

Are there any more examples for intervals for in or around the home? I don't have close access to a gym?

Brittany | 06.08.09 - 8:48 pm

Shelley,

THe other 3 days - you can do longer 45-to-90 minute lower-to-moderate intensity workouts like light walking or riding a bike

Adrian Bryant | 06.02.09 - 8:43 am

I have just looked into your website and it looks like it is going to work. I am 5'8 and weigh 260lbs. It is unreal to me how much weight I have gain in the past two years, and I know it's because of my eating habits that I gained while being with my boyfriend. But we broke up and I'm ready for a new start. Believe it or not, I'm athletic enough for a power start. I swam all through high school on a club team (year round) and was good. I'm ready to turn a new leaf. I like the idea of interval running and really think it's something I can do, but you say only to do it 3-4 times a week. I have no kids, and only work, so I'm willing to work out everyday, like back in high school. Twice a day a few days a week. This isn't just for the instant weight loss, I just know I could be a LOT healthier, and I know it needs to happen now, while I'm young. Any idea's on what to do the other 3 days of the week?

Shelleymbecker@yahoo.com

Shelley | 06.02.09 - 2:11 am

abi

Your workout seems fine to me but...

Do this emergency diet plan here with your current workout

Adrian Bryant | 06.01.09 - 4:21 pm

hi adrian,
i found some tae-bo workouts on youtube.
i need to lose weight for my brothers wedding which is in 6 weeks.its kinda last minute..but anyway..
im doing the 'Billy's BootCamp Basic Workout' which consists of 6parts. from today i will do 3 parts in the morning and 3parts in the evening. I will also do the
'Billy Blanks' Ab-Bootcamp' which has 4 parts. I will also do 2parts in the morning and 2 parts in the evening. I will also do 10,000 in the middle of the day on my stepper (evryday). tea-bo workouts will be mon-fri.I have finished college so im free all day!
how much weight will i lose?
i am a female weighing 154lb and have a height of 5"2.
im 19 years old.please help.
my target weight is 55kg when will that happen? will it happen by july15th?if not then when?plzz answer my questions.
btw im sticking to a balanced healthy diet within 1200-1300 cals a day.(i have sent you an email with attatchment pics too)
thank you for reading xx

abi | 06.01.09 - 2:28 pm

Laquita

Your workout plan is fine but for the next 20 days - you may want to do this emergency diet plan here and yes...

since this is a weight loss emergency - I would take the fat burner

Adrian Bryant | 05.29.09 - 3:25 pm

Oh my goodness your site is great. I have 3 weeks to lose 10-20pounds my wedding is June 20. I am going to start the fat burning workout with the weighted jump squats and it ends with the 100 ski steps. The interval work out I will do is my treadmill or tennis or a bike. I am 27 5'1'and 150 pounds. I want to be between 10-135. I am going to outline what I am going to do and can you please tell me what I need to add or delete. I have a flat stomach and most of my weight is in my thighs and but I have been very athletic my whole life. I am going to start working out in the morning 3-4 days a week and eat a orange for breakfest and oatmeal. For lunch I will eat an orange and eat a sandwich or a lean pocket or a small not so fatty not fried lunch. For dinner I will eat either baked chicken or two tuna fish sandwiches or grilled or baked fish or chicken. Also with the work out in the morning for 3-4 times a week. I will also go to the gym in the afternoon for 3 of those days and do either water areobics or hip hop areobics at the gym. Do I need to get a fat burner to take in the morning and the afternoon or is it possible I could lose the weight with out a fat burner. If the answer is yes great if not what fat burner do you recommend.
THANK YOU IN ADVANCE AND I CAN BE NOTIFIED BY EMAIL OF YOUR RESPONSE AT laquitaallen18@hotmail.com.

Laquita | 05.29.09 - 2:21 pm

alyssa

I cant really say for sure how much you'll lose but it all depends on how much you weigh and also...

If you run everyday - make sure you also go here to eat right to lose weight

Adrian Bryant | 05.29.09 - 10:23 am

Hello my name is alyssa and Im 14 yrs old. Ive been struggling with my weight for awhile and im sick of it. Ive tried wii fit and i get so frusterated. Being a girl and overweight. So if I workout for 30 minutes a day on the treadmale how much would I lose in two months?

alyssa

EmoXxXprincess43@yahoo.com | 05.28.09 - 11:43 pm

Ofelia

Depending on your height - you can easily lose 1-2 pounds a week doing NowLoss.com/50 or NowLoss.com/15

Adrian Bryant | 05.29.09 - 10:21 am

Hey adrian! I want to weigh 110 which is what I used to weigh before I got pregnant. At the moment I weigh 145. I already lost 20 pounds in 3 months. What kind of exercises should I do and how much should I eat? I just dont want to hit a plateu. What should I do to lose exactly 2 pounds a week?

Ofelia | 05.28.09 - 3:02 pm

Juila,

I would avoid the yogurt for now and go for other carbs like oatmeal and brown rice.

I'm still looking into yogurt and from the store brands I seen - they are just loaded with sugar and sugar makes it easier for your body to store fat

Your workout plan is fine and if you have a hard time counting calories - see NowLoss.com/8 for a diet plan and also...

go here to speed up weight loss workout wise whenever you are not happy with how fast you are losing weight

Adrian Bryant | 05.25.09 - 12:48 pm

Hi Adrian.

Thank you so much for such an informative website.

My weight is 155lbs (77kg) and Im 5'6" tall... Im 39 years old.

My weight has been yoyo for a while.. now I really need to loose weight.. 60-65kg would be good for me.

Its hard for me to count the calories... but I try to eat healthy.

My gym routine is 3 times a week..

10mins of warm up (fast walk ..and sometimes interval)
45mins of weight machines (not dumbbells)
20mins of interval fast walk (1.2mins of 3.0speed 0%inclination, 1/2min of 3.3 speed with 15%inclination).

Do u think this is enough? How fast should I see some weight loss?

One more question, I always take the low fat yogurt whenever I get hungry, and before/after the gym.
Is that ok? Im worried on the sugar content of the yogurt.

Any other advice?

Julia

Julia | 05.24.09 - 10:48 pm

Cody,

See NowLoss.com/w

You can do flyes to work inner chest

Adrian Bryant | 05.14.09 - 11:18 pm

I have 2 questions. I'm 5'9 150 and I want to lose the fat around my belly and love handles without losing muscle mass. Also, I'm finally growing pecs but am having a hard time getting the center part of my chest where the pecs meet? Any advice on those 2 things? I hope you can help

Cody | 05.13.09 - 5:19 pm

Thanks Adrian, I'm really glad I found you through your Youtube channel. I just wanted to say that I love to do basketball intervals on the days I don't go to the gym. I take jumpshots from the top of the key and run to get the rebound and make a layup then I run back to top and repeat for about 45 sec. (hard part.) Then I move close and take stationary shots and dribble slowly for 30 sec. (easy part.) It really gets you sweating and it's fun. Just wanted to let people know my basketball interval method. Thanks again.

Jimmy | 05.07.09 - 8:18 pm

Vee,

You can workout everyday - just don't do intervals everyday (about 3-to-4 times a week) and let me add this...

If you can do an interval workout everyday then truthfully...

You are not doing your intervals intense enough!

ADRIAN BRYANT | 04.20.09 - 3:13 pm

I love your site Mr. Bryant, and I have learned many tips and turned on a few of my co-workers to you. I have a question about these intervals. I heard its not good to do intervals everyday, and its good to have rest days. I like to workout at least 5 days a week or more. Is it considered an interval if I am doing a steady jog on my off days from the intervals such as the treadmill (walking and running fast), cycling (fast n slow)? What harm if any will it do working out everyday without rest days? Will it slow up my weight loss goals?

Vee | 04.20.09 - 12:13 pm

SW1197,

Here's the thing about intervals...

If you can do the hard part for 2 mintues then it really isnt an interval so...

You want to make the hard part so hard that after 20-to-45 seconds - you'll need a 1min-to-2min break to recover and you only need to keep this up for 20min-to-an hour and...

The incline is fine for hill sprints and...

2 hours is okay but I would do 1st hour weights and last hour intervals but not 2 hours of intervals and...

eat complex carbs before if you want to have more energy during your workouts

Adrian Bryant | 04.15.09 - 8:29 pm

I love your site! I have some questions though? Can I do intervals of 2 minutes running or jogging and 2 minutes of walking at 3mph for an hour?
Also for the hill sprints, can I just run on an incline on the treadmill for a minute or so?
What if I plan on spending about 2 hours at the gym, is it okay to eat something before I go?

SW1197 | 04.15.09 - 1:01 am

Elizabeth

Look at fast weight loss tip #14 = do your intervals last

ADRIAN BRYANT | 03.11.09 - 8:19 pm

I am starting intervals (running on a treadmill) to help my weightloss.

Am a 5'6" female down from a high of 186 to 171, trying to get to 135.

Is it better to do the interval workout prior to other exercises (hand weights, bands, etc) for arms, abs and legs? Also, should I do them all the same days or mix up?

Or does it matter as long as I am doing them ?

Thanks

Elizabeth | 03.11.09 - 7:57 pm

Kayla,

It seems like what you're doing now is fine and the best diet tip I can give you for the weekends is to look at how to cheat on your diet and still lose weight

Adrian Bryant | 02.22.09 - 12:34 pm

Hi my name is kayla i am a sophmore in college now. I have lost a significant amount of weight since my senior year in Highschool. I was about 180 pounds then and i think im about 137-140. I did it with exercise and cutting out pop and past food..It seems tho that whenever i come back to college i gain weight. I need help. I diet during the week but then there are days i feel like eatng anything. I beleive i eat up to 1200 a day maybe even less and on weekends even more. I workout everyday for 45 minutes, mostly cardio and the stair climber. Do you have any suggestions on my diet plan. And is coffee totally out of the question?

Kayla | 02.21.09 - 7:41 pm

#80

Vee,

YES - you'd lose weight faster by eating these type of foods which are unprocessed, lean and raw foods and...

YES - you would want to supplement with protein shakes or eat nuts & beans for protien

Adrian Bryant | 02.09.09 - 5:52 pm

#79

Could I lose weight on this program even faster by consuming a raw only diet? Meaning cut out the meats and processed stuff? Also, would I need to drink protein if I did this?

Vee | | 02.09.09 - 12:49 pm

#78

Cody,

Look at how to get a slimmer waist

Adrian Bryant | 01.31.09 - 5:00 pm

#77

I'm 25 years old, I weigh 150, I'm thin but over the past couple of years Ive had some fat build up on my love handles and stomach. My stomach is still flat but I DEPERATELY want to get rid of the build up and get my abs back and stop those ever increasing love handles! Please help me!

Cody | 01.31.09 - 12:54 pm

#76

David,

Here's a simple exercise & diet plan to get you started

Adrian Bryant | 01.14.09 - 12:16 pm

#75

I am 46 years old, 5'9" and weigh 215 pounds. Can you help me plan a diet and exercise program? My "fighting weight" is 172.

David | 01.13.09 - 8:08 pm

#74

chris,

try fat loss intervals!

Adrian Bryant | 01.09.09 - 11:10 pm

#73

hi i weigh 130 and i am 14 years old im trying to get a six pack but that last bit of belly fat just wont go away what would you suggest to burn it off?

chris | 01.06.09 - 5:37 pm

#72

Brandon,

Find your target weight here

Adrian Bryant | 01.09.09 - 11:11 pm

#71

hey, im 17 around 214 pounds, what should my target weight be and how.
and i work on a construction 3 times a week site doing constant work,

thanks

Brandon | 01.08.09 - 4:33 am

#70

Rodney,

Go here for a good combination of diet and interval workouts

Adrian Bryant | 01.09.09 - 11:09 pm

#69

Hello I want to lose about 20 pounds from my mid section area as well as get in better shape what would be a good combination of diet and interval workouts I could use but I dont have any dumbells

Rodney | 01.05.09 - 12:41 am

#68

Chelsea,

You could try this advanced weight loss plan here but...

You basically need to either cut back and/or eat less or increase exercise intensity, workout time, frequency to get rid of stubborn fat and...

The best thing you can do is to just hang in there because it takes time to lose your last few pounds of flab

Adrian Bryant | 12.25.08 - 11:17 am

#67

Adrian, I am 5'8, 128 pounds and work out regularly. Ive been doing intervals as well as ab workouts but i still have fat that gathers at my hips and stomach. I eat very well and am young so am not sure why i have such a belly. should i try something else?

Chelsea | 12.24.08 - 10:28 pm

#66

Alicia,

YES - fast weight loss workout #1 will help you lose 10-to-20 pounds but...

How is your diet?

Adrian Bryant | 12.22.08 - 9:28 pm

#65

Dear Adrian,

I was able to do you fast weight loss workout #1
twice in one hour.
I am 47 years old and need to lose 10-20 lbs.
My doctor does not want me exercising more than one hour each day.
Will this be enough to burn the fat I need to lose the 10-20 pound?
Should I also walk/run on the treadmill on Tuesdays and Thursdays as well?
Many thanks and now that I am finished, I feel good!
Alicia

Alicia | 12.22.08 - 2:17 pm

#64

Mollie,

Truthfully...

You'll have to be creative in your own situation to find ways to be active to lose weight on your own but...

Are you able to do fast weight loss workouts #1 or #2 in your home? and...

Are gyms an option or does the apartment complex have an exercise room?

I really want to help you but I can't unless I'm actually there to help you come up with something to help you and...

have you seen this weight loss plan here?

Adrian Bryant | 12.19.08 - 9:21 am

#63

Hello.
Im 16, 5'8" and 229 pounds and I really really need to lose weight. I live in an up stairs apartment, and with the weather the way its been I cant always go outside to exercise. Do you have any suggestions for what I can do in my home without disturbing my don stairs neighbors?

Mollie | 12.18.08 - 8:31 am

#62

Joshua,

Start off walking fast and work up to running

Adrian Bryant | 12.12.08 - 4:58 pm

#61

Mr. Bryant, I am 19 year old male, am 5'11" and I weight about 365Lbs. I am in a program called "Police Explorers" and I feel like I'm forcing everyone to slow down in the group by me being severly overweight. I need to lose about 110Lbs by December 12th 2009, I am starting to eat salads and such more often, I have stopped drinking soda, and I don't eat candy.

My question is: Would it be healthy for me/good for my knees, ankels, and such to A; Run or B; Walk fast for the 1 minute intervels?

Thank you,

Joshua.

Joshua M. | 12.12.08 - 1:46 am

#60

Nola,

would you be able to do fast weight loss workouts #1 or #2 in your home? but basically...

Since you're short on time and you want to lose weight fast... you need to do intense shorter workouts like intervals that burn more fat in less time and...

Go here to make sure you're eating enough to lose weight

Adrian Bryant | 12.03.08 - 4:03 pm

#59

I just turned fourteen years old, I'm five three, and I weigh 156 pounds.

I go to school so I'm out of the house from seven to four. I can't work out in the mornings because my tredmil is in my parents' room so it would disturb them from their sleep. When I get home from school I have to do all of my homework.

I really want to lose weight, my goal weight being 120lbs. I want to lose at least 15-20 pounds before January 15th (and then I can continue to lose the rest of the weight) but it seems like I don't have time!

What work outs can fit my routine and is it possible for me to lose the fifteen-twenty pounds before January 15th?

Nola | 12.02.08 - 11:53 pm

#58

Katie,

Your body is used to dancing and runs with your mom from doing it so long so don't expect to lose much weight from dancing and as for suggestions...

Try this weight loss plan here but before you do that...

Look at why you can't lose weight and at your height & weight...

losing 10 pounds shouldn't be that hard but please stay in touch if yu need help

Adrian Bryant | 11.24.08 - 6:21 pm

#57

I am 13 years old and i am 140 pounds 5'0 and im a dancer and my dance teacher said that if i dont lose about 10 pounds in about 1 month i cant dance with her anymore. i have been tring to lose weight for about 9 months and nothing works. i have been seeing a nutritionist i dance 6 days a week for 1 hour to 4 hours and i run with my mom every sunday why isnt anything working do u have any suggestions??

Katie | 11.23.08 - 5:34 pm

#56

lucy,

how tall are you? - if you're 30+ pounds overweight then yes - it's possible to lose 30 pounds in 3 months and this is the way to do it

Adrian Bryant | 11.22.08 - 6:21 pm

#55

I am 16 and weigh 158 pounds... is it possible for me to get down to about 120 pounds in 3 months? If so how can I do this?

lucy | 11.21.08 - 9:14 am |

#54

Khalesha,

Your weight loss may be limited by your pregnancy but I would talk to your doctor about alternate weight loss methods while pregnant (think about the baby first!)

Adrian Bryant | 11.13.08 - 11:47 am

#53

I just recently found out that I'm pregnant (8 weeks), but before i found out that I was pregnant I had just started working out 5 days a week and eating one meal a day with one or two snacks in between. I'm extremely over weight (244lbs) and would like to find a diet and exercise that fits me while I'm pregnant and even after. I've read eating healthy and just walk but still I'm not losing anything

Khalesha | 11.11.08 - 3:49 pm

#52

Naomi,

Try fast weight loss workout #1 about 2-to-3 times a week and do 45-to-60 minutes of regualr light-to-moderate cardio the other 2-to-3 days a week whileeating the right amount of calories to lose weight

Adrian Bryant | 11.09.08 - 7:06 pm

#51

I am 17 yrs old. I am 5'0 and i weigh 153. My fat seems to gather around my chest and stomach, what intervals can I do to slim these areas down? While at the same time increasing the size of my obliques and thighs, they seem to look like chicken legs ! What can I do? And how long will it take make to transform my body? I want to look good for prom!

Naomi | 11.07.08 - 9:08 pm

#50

Tanya,

Look at how to lose belly fat and vegetarians can drink protein shakes or eat nuts, beans, etc for protein - See more protein foods here

Adrian Bryant | 11.07.08 - 6:54 pm

#49

i am pretty much in shape except for belly fat, what makes you gain belly fat? whats a faster way to lose it? also, i'm a vegetarian and don't get much protein. any good ways of getting protein? i only eat about 800-1400 calories a day.. and i walk about 2 miles 5 days a week.

Tanya | 11.07.08 - 12:08 pm

#48

kbcusa,

No need to panic - you're gaining "sexy" muscles which does make you gain weight but...

As you said - you already look and feel better.

Please look at # HERE TO SEE WHY YOU HAVE NOTHING TO WORRY ABOUT

Adrian Bryant | 11.05.08 - 3:58 pm

#47

I am 41 year old , 140 lbs weight and trying to lose 10-15 lbs .I have joined a gym and started working out ( 30 mints Arc trainer lose around 350 cal with different interval + 10 mins run/walk and then do some weights ) I am doing this for last 1 month ,but I am gaining weight (3-4lbs), I feel great and feel like getting muscles,but I donot want to gain weight, am I doing something wrong ? Please help me I am working so hard to lose my weight.

kbcusa | 11.04.08 - 3:45 pm

#46

Salli,

You don't need SOY protein but you do need PROTEIN period to help you lose weight so just as long as you are eating some protein at each meal - you'll be just fine - Look at how many carbs, proteins you need and...

With what you said -I KNOW YOU'LL lose weight with your new found motivation and please...

contact me if you need more help

Adrian Bryant | 11.04.08 - 12:05 pm

#45

Hey Adrian,
hope you are fine...My name is Salli, i weigh 235 ponds(106 kilos)and im (just turned)19 years old...i used to be really active before and i used to be a runner in school but after i graduated in 2005 i haven't kept up to it... i had a toned body back then at 16...now im 19 and overweight...i kept gaining between 10 to 20 kilos every year...im 5"5 and my bones are heavy...at 60 kilos i looked so skinny...and at 55 kilos anorexic...so at first i didn't notice it...but i kept getting bulky ...i tried to lose weight and i lost 10 kilos but gained back 20 coz of low motivation and mild depression(heheheh)...now im really motivated and i will do your workout and diet plan and keep you posted on my results...thanks a lot for having these videos here and the diet plan coz if i didn't find it I'd have more excuses not to lose weight...i did workout #1 and i used my dad's old dumbbells...and (after working out)i found out that each weighs 5 kilos(10 pounds or more) and my whole body hurts especially my thighs...i can barely move...and i have my driver's license test tomorrow...(don't know what to do to make the pain lesser!!!)...at my determination to lose weight i just ignored my body's screaming the weights were heavy...well...but i did my interval yesterday despite the pain and i went out to buy new weights 2 kilos each...one more question...i cant find any soy protein so i have soy milk...is that good enough??...it tastes bleh!! but that's the only soy product i can get(other than tofu which scares me) so is it OK? and how much should i drink a day...protein is 3g per 100 ml and fat is 3g per 100 ml and carbs 11g...so should i have that or look for soy protein... do they sell it at the pharmacy?
thanks again for everything..i made this longer than it should be...well mostly because i want to surprise everyone i know by my sudden weight loss...my best friend(ex) was so mean and she told me i would never lose weight...forgetting how i was thinner than her before and active...it hurt me but added more fuel to the fire...i have at least 100 pounds to lose...110 pounds actually... my mom is kinda disappointed too...im the odd one out in my family...they are all thin and trim except for me..infact my big brother calls me fat pig...he never uses my name...more fuel to the fire eh?? *sigh* that's my family...thanks for reading this...i know its a bit retarded of me to make this this long and say too much...everyone just gets to the point but i always do this while typing..sorry for that...well thanks again and im going to work so hard...take care...God Bless!

Salli | 11.04.08 - 1:05 am

#44

Dylan,

Here's workouts to help you lose weight and...
Here's workouts to for your arms legs and abs/obliquies

Adrian Bryant | 10.05.08 - 12:24 pm

#43

I am 16 and im gaining weight, i used to be in better shape, but not so much anymore. I would like to have a workout for my arms legs and abs/obliquies

Dylan | 10.04.08 - 10:39 am

#42

Denise,

Go here to get sexy calves

Adrian Bryant | 09.10.08 - 12:52 pm

#41

Hi Adrian, is there any home exercises that i can do for my calves? I have no muscle. please help...

Denise | 09.09.08 - 9:44 pm

#40

Sheila Marie,

YES - you can make up your own interval workout and YES...

doing jumping-jacks for one minute (hard) and walking for one minute (easy) is a good way to do a weight loss interval

Adrian Bryant | 09.10.08 - 12:51 pm

#39

Can I make up my own interval training? If I'm not in great shape now and I do jumping-jacks for one minute (hard) and walking for one minute (easy), would that be an example of interval training, and does it sound like an effective way for me to start my interval training?

Sheila Marie | 09.09.08 - 7:48 am

#38

brown,

Doing that may help but it's better if you can eat 5 smaller meals a day and eating a BIG meal may also slow down your metabolism. See "why Eat 5 small meals to lose weight faster" for more info

Adrian Bryant | 08.20.08 - 9:56 am

#37

well, right beforesunrise can eat a meal and then at sunset i can eat again, if i were to pack enough calories in each meal will it, make my metabolism not slow down? or is this a bad idea?

brown | 08.19.08 - 10:03 am

#36

brown,

The answers to all your questions mainly depend on how overweight you are. Read this for more info but..

20 pounds in 2 weeks is possible if you're really overweight and if you fast for a month then YES...

Chances are your metabolism will slow down making it easier for you to gain the weight back

Adrian Bryant | 08.19.08 - 8:54 am

#35

if i i were to do intervals for ah.. 4 or 5 times a week morning and night, and go on the " how to lose 20 pounds in 3-4 weeks" will i be able to lose 20 pounds in just 2 weeks? or is that just not possible? Because i really only have 2 weeks, because right after i will have to fast, ( im a muslim ) and that'll bring down my whole diet, and i was wandering, i'll have to fast for a whole motnh, so right after will i gain ALL the weight back?

brown | 08.18.08 - 1:28 pm

#34

Andy,

I've been using whey protein for years and they're aren't any health problems that I know of that can be caused by whey protein

Adrian Bryant | 08.17.08 - 11:35 am

#33

Hello. I just completed the workout I saw on YouTube (seen here http://www.youtube.com/watch?v=c...h? v=ctfe4HwAb48 ) and I plan on doing it every Monday, Wednesday, and Friday since it said to workout 3 times a week, but can any health problems come from the Whey Protein that I saw in another workout? I'm 15 years old, weigh about 220 pounds, I'm hoping to get it down to like, 170 pounds, then work on turning it to muscle.
Thanks for your time!

Andy | 08.15.08 - 3:06 pm

#32

christian,

Read the best way to lose weight fast

Adrian Bryant | 08.12.08 - 8:26 pm

#31

hey im christian a.k.a chris im pretty short im 5"3 and 170 pounds im usually from a family that always has a gut but i wanna loose mine im usually scared to go out in public or to parties im trying to cut back on food and eat carrots and low fat things im always being called names by kids i was wondering how i can loose about 65-75 pounds loosing this weight all over my body like my calfs thighs stomack sides my back my arms and my face would make me feel happy any suggestions??

christian | 08.12.08 - 3:25 pm

#30

Zendred,

NO - Your 5-to-10 minute light Warm-up time does not count AS part of the 20-to-30min workout

Adrian Bryant | 08.01.08 - 10:36 am

#29

when you say do it for 20-30 minutes does that include the warm up time?

Zendred | 08.01.08 - 8:58 am

#28

Jessie,

YES - Have you seen all the weight loss exercises & workout programs here

Adrian Bryant | 07.26.08 - 11:35 am

#27

I weigh around 180 lbs and my target weight is 125 lbs. I gained weight after my two prenancies and I really gained weight in my stomach and chest area. Is there any exercises I can do to help me get to my goal weight in 5 months?

Jessie | 07.26.08 - 11:29 am

#26

Mark,

It best to do any workout when you first wakeup (you can drink water of course during workouts) and yes...

You don't have to hop right out of bed right onto the treadmill - you can wait 30min if needed before working out but the main thing is that you at least either...

1. Workout or...
2. have a good breakfast or..
3. Workout first & have a good breakfast

Read this here to further clear things up about morning fat loss and...

Working out with a hoodie is fine and it has no effects or benefits that I know of

Adrian Bryant | 07.25.08 - 4:46 pm

#25

Adrian this website is amazing I want to ask I know it may sound dumb but do have to do these work outs in the morning or when you first wake up.......... and another thing when i wake up im always extremely tired so im asking can i wake and then like a half hr later start the workout and one more question is working out with a hoodie OK and what effect will it have ?? thx

Mark | 07.25.08 - 2:12 am

#24

Linda c,

If you feel you plateau - Read 10 ways to quickly break out of a weight loss plateau

Adrian bryant | 07.08.08 - 7:59 pm

#23

I need to lose 13 lbs in 3 weeks,,I have already lost 33,,i feel i have plateaud,,any idea how I can hit my target goal,,
thanks

Linda c | 07.08.08 - 5:00 pm

#22

jessica,

You'll only gain weight if you start eating way more than you need to maintain your weight Go here to see how much you need to eat to maintain or lose weight

Adrian bryant | 07.08.08 - 11:03 am

#21

will i start gaining weight if i dont do exercise for one week?

jessica | 07.08.08 - 10:39 am

#20

manuel morillo,

how are you trying to look different?

Are you trying to lose more weight? - if so... Just read this and you'll lose weight and...

if you're trying to make a certain body part look better - Go here for body sculpting exercises

Adrian bryant | 07.06.08 - 5:45 pm

#19

I hope this excercise program could(can)work before I look at myself in the mirror,or fit into my slim pants. because every time I look in the mirror after doing 30 min of exercise(a month later) I dont look different.
Im 13 who weighs 146.
Any way will it make me look different in a month?

manuel morillo | 07.06.08 - 5:30 pm

#18

Soni

Go here and read # 2 for your answer about replacing whey or soy and.. you really only need the fat burner if you're less than 20 pounds overweight

Adrian bryant | 06.24.08 - 1:23 am

#17

what if you don't have access to a fat bunner pill, whey, or soy protein?

Soni | 06.23.08 - 10:25 pm

#16

jenica ,

If the rice is brown and/or unprocessed it should be fine and Here's a workout that should tone up all those areas - thighs, arms, and abs

Adrian bryant | 04.27.08 - 9:34 am

#15

hi.. im from the philippines.. i see that your advice from this site is wonderful. anyway, since i am a asian. we are used to eat rice every meal. we all know rice has carbs. how can i prevent it? i am 5ft. 7 inches. and i think i weigh in about 150lbs. and i have a big thighs, slightly flabby arms and ab flab. i want one work out to do it all. any way i am doing some of your advice. i would like to loose some flab like i a month? thanks!!

jenica | 04.27.08 - 7:13 am

#14

gauri varma

check out how J-Lo lost 40 pounds after having twins and also Look at how to lose weight after having a baby -those 2 should help you get back to your pre-pregnancy weight

Adrian bryant | 04.25.08 - 11:33 am

#13

hi! my self gauri and i have one year baby. before delviry my weight is around 56-57 but now its 76 kgs and i worried about it. my height is 5.3'. plz tell me how i became thin as before devilary. and my age is 29 years old. plz help me.

gauri varma | 04.24.08 - 3:23 pm

#12

Bea,

The reason why dance class isn't working for you is beacause your body is used to dancing so it doesn't burn as many calories as some one else normally would when dancing.

So your best option for losing weight again is to...

Change the exercise you're doing so... Switch from dancing (since you said it isnt working anyway) to another weight loss activiyt

I would do some type of weight loss activity everyday like... doing jogging 3 times a week and doing more intense intervals 3-to-4 times a week.

I hope this helps you on reaching your weigh loss goals and please feel free to contact me anytime if you need more help losing weight

Adrian Bryant | 03.25.08 - 7:22 pm

#11

Adrian, I am currently want to loose 5 kilos. I have been doing dance class for 4 times/wk at 1hour each class for almost 3 weeks. But it seems the weight is not going off. Would this dance class be call intervals? I read your loosing the lower ab flab, I think I will start on those too. Also should I also do the "burn normal calories" like jogging on trademill every other day for 30 minutes each time? What you you recommend me do to loose the desire weight within a month in like a schedule? I have time only from 7pm-9:30 pm every day.

Bea | 03.25.08 - 9:38 am

#10

Laavanyah,

You can but... you may want to start off slowly by doing intervals twicw a day 3-to-4 times a week and...

I only say this becasue I don't know your fitness level and...

To burn the most fat - do 1 interval workout in the morning and then another in the evening

Adrian Bryant | 03.19.08 - 9:21 am

Can i do intervals 2 times a day everyday instead of just 3-5 days a week?

Laavanyah | 03.19.08 - 8:57 am

Jason,

Other than intervals, Go here to see other exercises that'll burn belly fat fast and while you're burning off belly fat... Go here to build up your six pack

Adrian Bryant | 03.13.08 - 10:02 pm

what is the best exercise to lose belly fat fast

Jason | 03.12.08 - 8:38 pm

Steven,

Yes - jumping jacks would work - Just jump jack fast for a minute and then slow for the next minute but...

TO make your intervals more fun try tae-bo or hip hop abs in your house instead doing boring jumping jacks

Adrian Bryant | 03.07.08 - 8:05 pm

Would Jumping Jacks work as well?
I'm unable to leave the house.

Steven | 03.06.08 - 5:30 pm

Dillian,

NO and please read Why Very Low Calorie Diets Don't Work (VLCD) to see why

Adrian Bryant | 03.01.08 - 3:18 am

Samantha,

Yes you can but... Are you able to get soy protein instead

Adrian Bryant | 03.01.08 - 3:17 am

i have been dieting for over a year. can i eat less then this program and still lose weight?

Dillan | 02.29.08 - 7:07 pm

Can i still lose weight even if i don't have the whey protein?

Samantha | 02.29.08 - 7:05 pm

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