To lose your last 10 pounds in 6-to-10 weeks…

Select if you're male or female, Put in your height, weight, age & your activity level before starting this plan and then Click on the button that says "Tell me how to lose my last 10 pounds" and You must Do the workout below to lose your last 10 lbs.
Female Male
Your height:   Feet: Inches
Your weight: pounds
     Your age: years
Activity level:

To get to pounds in less than 10 weeks you'll need to eat -to- calories a day &…

  • It doesn't matter WHEN you eat (see why here) but You'll lose your last 10 lbs. much faster eating your -to- calories on an intermittent fasting schedule because…
  • With intermittent fasting you're spending more time burning fat by fasting daily for 14-to-20 hours followed by you eating your -to- calories in the remaining 4-to-10 hours &…
  • It also doesn't matter WHAT you eat (also see why here) but you should make at least 80% of your -to- calorie diet these fat loss foods to prevent hunger, cravings and water weight gain but The most important thing you can do diet wise is…

Keep a food journal! because…

  • The -to- calories you're supposed to eat is only an estimate and with a food journal…
  • You may discover you have to eat less than calories or that you may be able to get away with eating more than calories to get rid of your last stubborn 10 pounds so…
  • Make sure you use the NowLoss food journal or an app like MyFitnesspal or Lose It to track your calories &…

You'll definitely need to do this workout plan…

If this workout is too hard for you…

  • Do this fat loss workout less than the required 3-to-5 days a week 1-to-2 times a day or…
  • Do this workout for beginners who've never exercised or haven't worked out in a long time but…
  • Taking the easier route means it may take you longer than 6-to-10 weeks to lose your last 10+ pounds because…

The more active you are + the more intense your workouts are = the faster you'll lose your last 10 pounds

Click on photos to do a workout

4 Workout Tips

1. Workout before breakfast

Workout before breakfast or during your fasting period if intermittent fasting to burn more fat while working out.

2. Make your workouts more intense

Keep a Fat Loss Workout Log to make your workouts more intense by…

  • Doing your workouts longer (but no longer than 40 minutes) and/or…
  • Doing your workouts faster or harder (ex. Run faster) and/or…
  • Doing your workouts more often (but no more than 5 days per week) and/or…
  • Get creative (ex. Use heavier weights when doing the get ripped in 10 min workout or wear a weight vest while running) and/or…
  • Doing a different fat loss workout (ex. Do intervals on a bike instead of treadmill)

3. Use fat burners

Fat burners like Green Coffee, Garcinia Cambogia, Green Tea, Lipo-6 or Hydroxycut help you burn fat faster by giving you more energy to workout longer & harder.

4. On your rest days…

You can optionally do a lower-to-moderate weight loss activity for 15-to-90 minutes like walking or riding a bike to burn fat faster and Yes…

This Plan Actually Works…

This happened to Sarah after 5 weeks…

Alyson got a much slimmer waist

Marlene got back to 115 lbs.

You can see more before & after weight loss pics here of people who used nowloss.com but…

When you get down to pounds…

If you're having a tough time losing your last 10 pounds…

Here's more stuff that'll help you lose your last 10 pounds…



Subscribe For More Videos Like This…

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1-100 of 700 Comments
Naomi

I have been doing the Jumping Jack Workout #2 but I am getting stomach cramps/stitches. I have been doing HIIT for 2 years so definitely not am new to this style of exercise and I have never had an issue with cramps with the ski steps or other HIIT workouts?

I like doing this jumping jack hiit, do you know why this is happening? I have tried it on an empty stomach + hydrated as well as having a light meal around 1.5 hrs before. nothing is working!

thanks

April 06, 2014

Cyndee

Hi. I'm 5'3, 49 lbs, and currently 134 1bs. 26 inch waist. Lost 15 pounds and struggling with last 10 although my goal was 135 since at that weight I felt a bit jiggly. Over the last month, I Joined a gym, do strength training for an hour, followed by 25 min on elliptical 5 days a week, and three days I add in some hot yoga. Weight loss - zippo. Although a size 6 pants I haven't worn in 20 years are now baggy. I'm sure these last 10 are vanity weight but with a small pouch, and thick thighs, I think a 10 pound loss is not unachievable. I joined fitness pal and range from 1300-1500 calories a day. Mostly 1300. The whole eat more to lose, or eat less to lose, starvation mode, myth or not is so confusing. Any advice?

April 02, 2014

Cyndee

Correction! I am 49 years old and body type is almost identical to that of Alyson above. The cardio I do post strength training is hiit - the gyms model. Any specific target I should be hitting for daily intake instead of a range? Can I lose this extra 10 pounds?!

April 02, 2014

adrian bryant

stick with the diet on this page although you may have to eat less than 1200 but see this about starvation mode

April 02, 2014

Cyndee

Thanks! I will try eating at 1200 or a little below. To confirm, does this mean that you don't think eating below ones BMR or TDEE is a major concern?

April 02, 2014

adrian bryant

The thing is the TDEE and BMR is not 100% accurate but yes... you do have to eat below that to cause a deficit to lose weight. Usually people who eat 1200 calories or less and cant lose weight are either not tracking there calories correctly or like in your case are already close to super lean and have to eat 1200 or less (based on their weight and TDEE) to force weight loss

April 03, 2014

Lisa

Hi, I am a 44 year old female, I currently weigh about 135. I would like to be down to 125 in the next 3 weeks. I am old and tired!! Lay it all out for me;)

March 08, 2014

adrian bryant

I already did. do the plan on this page to get to 125

March 10, 2014

Trina

If I want to loose weight can I still do your butt exercises for a bigger butt at the same time? Or will this get in the way of my weight loss?

February 26, 2014

Adrian Bryant

that answer is different for everyone based on fitness level but how much weight are you trying to lose?

February 27, 2014

r

I have the same issue. I'm trying to loose 20lb at most but I want to keep my butt or make it bigger. I was to add I've tried cardio and 3 minutes has me dying..is this normal? what do I do?

March 20, 2014

Adrian Bryant

r, see this

March 21, 2014

r

Tank you so much for your response! AMAZING website!!! I am so appreciative you have this up and will get in touch after a few months

March 22, 2014

Sualeeha

Hi
I really like your work out videos but now I can't access them online because youtube is banned in my country is it possible for you to post them on a site other than youtube?

January 16, 2014

Adrian Bryant

will your country accept vimeo

January 17, 2014

Arifa

I'm 19, I was overweight and lost 26 pounds, and i weigh 126 lbs now(height 5 5"), I think this my correct weight. tell me how to get good curvy and toned body.

January 13, 2014

Adrian Bryant

go here

January 13, 2014

Shirley Temple Bickerstaff

This site is awesome motivation!!! It hits from every angle. Great work! I've lost about 100lbs. since last year and I stumbled on to this site. So glad I did because I've hit a plateau that is driving me nuts but, I'm sure on this site I will find something to get me over the hump! Woo whoo!!!

January 08, 2014

MaylaVee

I'm wondering if I'm in a situation where I need to eat lower than your calculator. I lost 90lbs four years ago and was 122lbs this time last year (5'4) and then I started to eat at "maintenance". I quickly gained 10lbs by May and have struggled ever since to get back to 122lbs (I'm currently 132lb with a 25.5 inch waist). My old tricks don't work any more (eating very low calorie, double cardio). I work out hard 6 days/week doing daily cardio of 60minutes (running/cycling, steady state, HIITs) and I lift 4x/wk (2 upper/2 lower days). I am currently averaging 1350 calories and when I lost all my initial weight, I was eating 1000 and under. Do I need to go that low again? I seem to gain when I eat over 1200 calories even though I work out 9+ hours/wk. I'm totally stumped and frustrated.

December 31, 2013

Adrian Bryant

how exactly are you tracking your calories?

January 01, 2014

maya

Hi last year i lost around 45lbs. I was 5'6 130. Now i weigh around 145-147lbs. Im trying to lose to weight back again, but its been really tough. Few months .back ive been diagnosed with gerd and asthma. So its hard because i cant last long working out( shortness of breath) please help.

December 26, 2013

Adrian Bryant

what kind of workouts are you doing where you have to stop suddenly due to shortness of breath?

December 28, 2013

Jas

I have a very special birthday coming up 40!!!... Feb 16th, I have lean slim legs, thighs and arms. Mid section is very sq.. I weigh 9st 4lb and height is 5ft 3. Please advise what food plan and weight plan I should do and how soon would I expect to see change. I want to look really good naked. I will post pics of my celebrations.

December 07, 2013

Adrian Bryant

you should stick with the plan on this page

December 08, 2013

Martha

Hi. Great site. I need to lose as much weight as I can in 3 days for a competition. I have lost 24 lbs and down to 151lbs. I'm 5'3. I'm drinking veggie shakes - kale spinach ginger and cucumber - and 128oz of water. I'm exercising 2 hrs a day and wearing a sweat suit. Any tips would be greatly appreciated.

December 04, 2013

Adrian Bryant

see this

December 04, 2013

sheri

Hi, I follow Weight Watchers and i workout on my bike 20 to 30 minutes 4 to 5 times a week. Why am i not losing my last 20 pounds??

November 20, 2013

Adrian Bryant

IS YOUR BIKE WORKOUT moderate or easy, what is your weight and height and do you know your calorie intake

November 21, 2013

Charlotte

Hi Adrian,

I am a 30 year old female, 5'5" weighing 140lbs when I started. I've lost 4lb in 2 weeks doing your 30 minute elliptical workout once a day, 5 days a week. I haven't really altered my diet yet as I'm breastfeeding and unsure how many calories I can safely drop without affecting my milk supply. I tend to move around a lot in addition to your workout (walking 2-3 miles per day, running round after 3 children!)

Can you offer any advice?

November 11, 2013

Adrian Bryant

so what's the problem? you lost 4 pounds in 2 weeks without really tracking your calories. boost your workout by using these 8 rules

November 11, 2013

Stewart

I am 25, 6ft 2/3, 194 pounds. I have been working out 5 days a week, 3/4 cardio and 1/2 weight sessions. I usually do 45 minute sessions. Cardio is mainly interval type work get really sweaty and tired. A few months ago I did one 1000 calorie burning workout a day for a month. I noticed more toning after that. I now tend to burn between 500-750 calories during intervals.

I have never been able to get rid of that small bit of body fat that is covering up my abs. I can see them when I tense up or get under good lighting but they are concealed. I am also a bit scared that I'll lose muscle by constant cardio and end up more with a Mo Farrah type physique, when my aim is more Usain Bolt.

I eat porridge most mornings sometimes half a pitta bread as well. Then a banana or other healthy snack about 11. After workout I eat Tuna, rice, chicken, Pitta bread (recently cut hummus out of my diet - used to eat a pot a day thinking it was good). Or i'll eat something like fajita wraps.

I'll have a lowfat yoghurt or apple about 3/4pm and then at tea 6pmish I'll have a 1000+ calorie meal - (usually veg and meat). sometimes have pudding in the form of a chocolate bar.

If I eat anything else I try and keep it healthy - porridge or weatabix around 8/9pm. Maybe have one beer 2 nights a week.

Do you have any suggestions to help reveal my abs?

November 08, 2013

Adrian Bryant

so how many total calories are you eating a day and have you tried intermittent fasting?

November 08, 2013

Charla

Hello Adrian,

I am currently 161.2 and my goal is to be back to 145.
I started herbalife Tuesday which consists of two meal skaked with protien, one regular meal and two snacks. I have already lost a few pounds of water weight! The lady at herbalife told me I need to eat less than 1450 cals to lose weight. I have started doing 30 minutes on the eliptical and 10 minutes if running. I burn between 300-400 cals at the gym and I'm sure in the end my intake is less than 1200.(myfitnesspal) Is that low in calories bad for me?

October 31, 2013

Adrian Bryant

the only way you'll know what is right for YOU is by tracking your total calories daily to see what intake is best for you to lose weight without getting too hungry in the process

October 31, 2013

sheek

I'm 5'2' 33 yrs old i've been on a roller coaster ride of weight gain and weight loss all my life. for the past 2 years i've been using Myfitnesspal which helps me log my exercise and food and went from a 139 to 130 and stayed around 130 for awhile by doing alot of cardio (30-60min) and weights periodically. I don't really "diet". I'm in my 3rd week of your workout plans ie: the intermittent fasting, Ski step, the elliptical workout, the jumping jacks plan, the treadmill speed intervals and Group A, B, and C of the butt workout and I've gained weight for the most part while on your plan. The max amount of cardio on your plans gives me about 30 min a day. Why am I gaining?

October 30, 2013

Jay

Hi, I'm a 29 year old female, 5ft 2 height and weigh 115lbs. I changed my workout routine 4 months ago, starting at 108lbs. I wanted to lose weight and tone up but have put on 7lbs and the inches have gone up too. How do I lose the fat to get from 115lbs to 100lbs? I work out 3-4 days a week doing 30min weight training and 35min cardio, mixture of HIIT and steady. I eat 1500 calories a day, 40% carbs, 30% protein and 30% fat. I just seem to be gaining fat & muscle rather than losing fat and inches. What am I doing wrong?

October 30, 2013

Adrian Bryant

I would go to a 1200-to-1500 calorie range while also adding intermittent fasting and doing the current workout on this page to get back to 108

October 30, 2013

Maelune

I'm female, 5'2 and 119 pounds. I am trying to get back down to 110 and I used the above calculator to determine the calories that are required for your plan here but I have one question.

If I chose the lower end of the calorie requirement (1000) can I still lose weight without exercise?
I've been at this calorie mark for a while and haven't noticed any loss lately.
I used to exercise for years and did high levels of cardio until I injured my knees. I haven't been able to use any of the machines since or any exercises that require a lot out of my knees (by this I mean things such as squats).

Is it still possible to lose this last 10 pounds without exercise until I can get my knees in better shape or is there no way to do so without exercise? Or if there is an effective work out that is easy on the knees?

October 23, 2013

Adrian Bryant

you should lose weight at 1000 calories without exercise but as for exercise... try these options

October 23, 2013

neha

iam 19 yrs, height 5ft 6 inch, weight 70 want to be 55
what should i start with

October 21, 2013

John

I am 5"10 and weigh 170 pounds. I am doing weights in order for me to get a more muscular body. My thighs are big because I played for our school's volleyball team 2 years ago (I think that's the reason why it's big since it's not before that). What can I do to reduce my body fat and thigh size at the same time? I have like 10 days until our event.

P.S. Btw, does 10 days of workout make a difference? More power to you!

October 15, 2013

John

Also, I can't control my diet since I only eat what my parents are cooking. I am currently 17 years old, turning 18 on the 25th.

October 15, 2013

Adrian Bryant

what is your current bodyfat %

October 16, 2013

Deepthi

Am 24 am 72 kg I need to reduce to 55 and am 5 feet 3 inch

October 06, 2013

Adrian Bryant

then get started with the plan on this page

October 06, 2013

Name*

Hi im 19 years old and 123lb 5ft 3 and i cant lose my love handles, what should i do?

October 04, 2013

Adrian Bryant

the plan on this page. love handles are simply more fat you need to lose

October 05, 2013

Karen

Hi Adrian,
I'm 19 years old, 158cm, 124lbs.
I've been exercising for a long period of time but still can't see any progress. Have tried the plan of working out 6 sets of HIIT per day and do it 2-3 times a week, but still no use.
I'm quite a sporty person and I used to play sports 4 times a week, dunno if it affects the effect of exercising...any suggestions? I need to lose 20 lbs asap...

October 04, 2013

Adrian Bryant

when doing the HIIT ow long is each session?

October 05, 2013

Karen

Usually do it in the afternoon, 4-6 sets at a time

October 06, 2013

Adrian Bryant

but is each session 10 minutes?

October 06, 2013

Karen

Yes

October 08, 2013

Adrian Bryant

okay let's ramp it up and do it according to these rules here where you go for 20-to-40 minutes a time

October 09, 2013

Kerry

Hi Adrian,

Just wanted to say your doing an awesome job pray you continue to boom.
I am a 26yr old female and I'm looking to get a curvier body after delivering my twins 8 months ago. (I am no longer breastfeeding them)

My measurements are:
Weight-142lb Goal-130lb
Chest-34in Goal-Maintain or gain
Waist-31in Goal-28in or less
Hip-39.5in Goal-45in+

I'm currently eat 1200-1400 daily, doing you 20min fat lose run 3x a week and doing 1-2 A,B,+C workouts on your " get curves" site. Wanted to know if what I'm doing sounds like a good plan or do you have any suggestions.

Thanks for your help.

September 28, 2013

Adrian Bryant

sounds good but go here for a plan that is already laid out for you

September 30, 2013

pasa

im 21 years old guy, 74 kg and 185 cm

September 24, 2013

Adrian Bryant

go here

September 24, 2013

pasa

hi,
here i can see weight loss calculator...can you help me for the calorie surplus calculator to gain weight for muscle gain without fat?

September 24, 2013

Adrian Bryant

are you male or female

September 24, 2013

maso

hi,
can i still get bigger chest and broader shoulder with calorie deficit around 2000-2100 ?

21 yrs old, 165lb and 185cm

September 24, 2013

Adrian Bryant

Yes, At your weight you can

September 24, 2013

pasa

im 21 years old,163lb and 6,1..

i try to reach 155lb in a way of losing belly fat which becomes almost less that 10% body fat...and after that eating more calories to gain muscle..is it a good plan?

September 22, 2013

Adrian Bryant

start here first

September 22, 2013

Jerri Milburn

I'm confused. I'm 5foot 5 and 134. I want to be 125ish. The weight calculator says for me to eat 1400-1900 calories??? That seems sooo much. I try to eat under 1300? Which one should I go with?

September 19, 2013

Adrian Bryant

1400-to-1900 is because your activity level is high but you can try the 1300 and certainly lose weight faster but use a food journal to see what calorie intake works best for you

September 19, 2013

glenda

hi I am glenda, I am 5"2 and 129 pounds. I will really love to get to 115. can i do that in 6 weeks...

September 15, 2013

Adrian Bryant

yes, it's very possible with this plan

September 15, 2013

Zabrina

hi Adrian! I'm 5'4 and 113 lb.
I'm still growing so sometimes I crave chocolate!!! I am a choco-holic! I'm thin but I want to eradicate that bad habit so when I'm an adult I won't have any regrets!!! Any tips?
Thank you!!!
Zabrina

September 14, 2013

Adrian Bryant

this here will kill cravings

September 14, 2013

Cody Minnick

Hey Im 14 And yes Im Overweight i weight 225 pounds how long would it take for me to get to 185 pounds

September 07, 2013

Adrian Bryant

expect to lsoe 10 pounds every 4-to-6 weeks

September 07, 2013

Caitlin

Hey Adrian,

I started exercising and controlling my calorie intake and had lost 8kg (17.6 pounds) in the past 2.5 months. Currently, I'm 65kg (144 pounds). I brisk walking about 1 hour four times a week. However, since recently, I am not losing any weight anymore. I would like to lose another 10kg (22 pounds). How should I go about? Please advise.
Thanks.

September 06, 2013

Adrian Bryant

then go here to keep losing weight

September 06, 2013

prer

hey adrian,
i am 22 5'2 and weigh 119lbs, i do your workout videos 3-4 times a week and take a calorie of not more than 1200 calories a day. i would like to know that how much time does it takes me to become 109 lbs since m not overweight. pls reply i would be greatful!! thanks

August 30, 2013

Adrian Bryant

expect to lose 1/2-to-2 pounds a week

August 31, 2013

Kate

Over the past year and a half I have put on 30lbs (now weighing 165lbs) living overseas, I am 5ft8 and 27 years old - This is all due to comfort eating. I really want to get back down to my original weight when I first came over, I want to do this as quickly as possible (It's my Birthday in two months and then Christmas two months after that) - So I am prepared to put in a lot of effort. Usually I love being active and doing things - I used to gym but froze my contract for the summer, so usually I just run about 6-8miles 3times/week now and then cycle on my days off. I eat very healthily, except when I turn to food and binge on rubbish! Whenever I try diet I lose motivation after a week or so... Do you have any advice or tips for me? Thank you.

August 27, 2013

Erin

Hi,
I am 18, 155cm (5 ft 1) and 56kg (123 lbs). I am a uni student and have struggled with emotional eating this year and I put on 5-6kg quite quickly. I want to get back to 50kg (110 lbs) as soon as possible. I also want to be toned, not just skinny.
I don't have a lot of control over what I eat as I live out of home with another family.
Any advice would be greatly appreciated
Thanks

August 22, 2013

Adrian Bryant

how many calories are you eating per day

August 24, 2013

Erin

I am unsure, I used to eat around 2300 per day as maintenance but during my 'emotional eating' phase I didn't have the motivation or energy to count calories. But in the past months, I have been eating more than 2300 most days (I got/get really stressed/sad etc).

Just an update am probably more around 57-58kg now :(

August 28, 2013

Adrian Bryant

get back to tracking those calories so we can know where to start

August 28, 2013

Alex

Hi, I'm a 25 year old mother of 3. I weight about 135 and am about 5 foot 6inches tall. I could probably stand to lose 5-10 lbs but mostly I would like to get rid of the bad jiggle everywhere.... I've had 2 c-sections and my stomach always has the "pooch".. I would like to tone up everywhere but my main concerns and what I would like your help with is this:
-my lower back is overly arched at all times and my rib cage seems to be large which I think makes me look bigger in my mid section... Is there anything I can do to correct this?
-I want my stomach flat and my butt to be bigger (more of a bubble butt) recommendations???
-inner thigh and upper back exercises???
I work out at home and walk on a walking track (no gym membership) thanks for your help.

August 04, 2013

Adrian Bryant

do this to lose weight and tone

August 04, 2013

Dylan

Hello, I was up to 194 lbs, and have brought myself down to 167 lbs in the last 3 months with dieting and exercise, I'm very satisfied with how well I have done but I want to lose a little more, and really flatten my stomach, quads and chest, I am taking in 1800-2000 calories a day, watching my sodium and sugar intake, as well as drinking a lot of water! If I keep going this way will I narrow down further?

July 30, 2013

Adrian Bryant

how tall are you? you may have to drop your calories down a bit but yes if you continue to lose weight those areas will flatten out

July 31, 2013

sasha

you helped me lose pounds , and i want to lose a little more but i have only a little time . i want to lose inches on my waist and tone my legs and get a bigger butt I'm 16 , 130 , 36 - 27 - 38 , and 5'3 . i want to lose about 2-3 inches on my waist and build 2-4 on my butt . please help i have about 2 weeks

July 24, 2013

Adrian Bryant

go here and do #1,2 & 5 but honestly it may take more than 2 weeks

July 24, 2013

sasha

my kickboxing coach is on a diet for a figure competition and i was wondering if i should try it even though i don't want to be as buff as her but she does have a low percent body fat . its oatmeal egg whites , fish and vegetables , fish and vegetables . everyday . i want to lose more fat and tone and build do you have a better diet for me

July 24, 2013

Adrian Bryant

her diet will only work for you depending on how many total calories you will be eating

July 26, 2013

Sharina

Hello Adrian,

I have lost 30 lbs thanks to your free workout DVD and following your weight loss plans. I am at a good weight for my height and age (125 lbs, 5"6, 22 years old) however, I am struggling with stubborn belly fat.

I workout 4-5 times a week, for 30-45 minutes and mix up my routine with a strengthening class, high intense cardio, lifting weights and abdominal crunches. In addition, I measure the servings as well as eat 4 small meals a day (3-4 hours apart) and in total consume 1200-1400 calories per day (not including the fruits and vegetables that I eat with every meal).

I have been following this plan for 27 days now and I do not see any results. I even added more protein with my meals and cut out sodas, chips and candies for over a month. Do you have an idea of what I might be doing wrong or do you have any suggestions?

July 14, 2013

Adrian Bryant

to lose that last bit of belly fat try to stick to a 1200 calorie diet (or less) while using intermittent fasting while using the workout on this page

July 15, 2013

mandi

I have a small body and I like my shape,but I have a big belly how do I lose it. with out losing any more weight

July 12, 2013

Adrian Bryant

what is your weight and height now?

July 14, 2013

Jack

Hey Adrian,

just wanted to start by saying you're an absolute saint buddy, you saved my life last year when I came across your website and I was able to lose a whopping 70lb and went from obese to pretty slim! I'm now at 18% BF and after about six months of maintaining my current weight (well, I put around 10lb back on) I wanna start losing fat again while putting on muscle, so I can go for the real 'athletic' look. The only issue is that i'm on a real budget now because of financial troubles i've been through over the last six months, so i'm kind of constrained as to what food I can eat and what exercising equipment I can buy - what exercise would you suggest for somebody in my position?

Thanks man, like I said, you saved my life, I truely mean that!

- Jack

July 07, 2013

Adrian Bryant

go here to lose fat & guild muscle and as for dieting on a budget...

when you look at #3 on that page I gave you... You can eat whatever you like and still lose weight but try to eat clean as often as your budget dictates and...

Congrats on losing 70 pounds! do you have any before and after pics you can send me to nowlossATgmailDOTcom

July 09, 2013

Jack

Thank you so much Adrian! I'm starting the example workout timetable on Monday. I'll probably be doing it for twelve weeks so i'll email you before and after pics when i'm done!

July 13, 2013

Njla

Hi,Tuesday first day in Ramadan in my country,you know we are fasting fifteen hour and then eating at night nearly seven o'clock for month,so I want program for eat and can I do sport before eating or after and how many calories can burn it daily to lose wieght,please I want lose much in this month,thank you

July 05, 2013


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