To lose your last 10 pounds...
Fill in the form below by selecting if you're male or female, typing in your weight, age, height & your activity level before starting this plan and then... Click on the "Tell me how to lose my last 10 pounds" button and... You also need to do the workout plan below to lose your last 10 poundsThis is your workout plan for losing your last 10 pounds...
Monday, Tuesday, Thursday & Friday Mornings
Do a 10-to-40 minute high intensity morning workout before your first meal (breakfast) to force your body to burn more fat and to keep your fat burning metabolism much higher during the day - Look at fast weight loss tip #11 & How to increase your metabolism to see why and...
Here's some examples of high intensity workouts you can do...
- Intervals or 10/10 Intervals
- Fast weight loss workout #1 or Fast weight loss workout #2
- Turbulence Training for fast fat loss
- High intensity workouts you can do at home
- Flirty Girl Fitness - Lose 2 pant sizes + 3 inches off your belly in 10 days.
- Tae-bo
- See more workouts you can do
Tip: The only way you're going to
lose your last 10 pounds of stubborn fat FAST is to do high intensity workouts
but 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 your last 10 pounds and...
Tip:
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 your last 10 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 the other 2 days.
Wednesday, Saturday & Sunday Mornings & Evenings
REST!
You can workout if you want to on these days but do not do high intensity workouts on these days so your body can rest and only do low or moderate intensity workouts if you decide to workout.
Tip: If you want to speed up your weight loss by working out smarter - Look at 1-thru-5 of 11 ways to speed up weight loss
More stuff that'll help you lose your last 10 pounds...
- Jillian Michaels diet tips for losing your last 10 lbs in 30 days
- How Britney Spears & other celebrities lose their last 10 pounds
- Why it takes longer to lose your last 10 pounds
- Check out these low calorie recipes
Hi Adrian,
I noticed in your list of foods not to eat that you had fruit juice listed. Is that just the kind that you buy in the store, concentrate, minute maid, Naked Juice, etc. or does it also include fresh squeezed juice. Like if I juice an orange at home, is that not good for weight loss? Because it seems so healthy, and I like to drink about a cup of fresh squeezed juice when I am hungry before a workout.
I am 23 years old, 5'9'' and weigh 185lbs. I was previously 265lbs and lost over 100lbs in a little over a year between the ages of 17-18. Over the past 4 years my weight has been up and down. I have recently gained weight and I'm currently at 185lbs. What is my ideal weight? I would like to be around 170lbs. What's the best way for me to do this and the quickest way? I do not have access to a gym so I was also wondering what the best workout would be that I could do at home? I am currently only eating once a day at dinner time... which I'm told is horrible. How often and what should I be eating? Thanks!
everything on this very page will help you get back to yoru normal weight
hi adrian,
got another question...would shadow boxing consider as interval workout, where i throw light punches as easy part and hard and fast punshes at a high frequency as hard part ???
thx ~~
YES! - if it's going to be real intense then YES it counts as not only ans interval workout but also just a genral HIGH intensity fat burning workout
GOOOD IDEA!
would you consider hula hooping as workout?
Yes but I'd rather you do more intense workouts if you're trying to lose your last bits of fat
Is P90X considered a high intensity workout?
Yes!
5'3 124lbs would like to lose a good 10-15 lbs by May 15th. Is this possible with the workout you have on this page? I have...
-200 calories every 3 hours
-1 liter of water a day
-M,T,TH,F before breaksfast interval workout along with M, T, TH, F afternoon interval workout
- W,Sat, Sun Rest
- Eat right
Missing anything?
Love reading your website.... =)
Britt
Yes - you should lose 10 pounds by thne
Hi adrian, i have some questions, hope you van help me with it.
1)is it common for beginner to not completet the whole workout ?? cause i am doing Fast weight loss workout #2 + a 10 minutes interval but cant finish the interval as i only can hold for 2 - 3 min only.
2)the day after the workout, my shoulder and leg feel "hurt", do i need to do the workout according to the schedule or should i rest till it doesnt hurt ???
thank ~~
1. yes - It's tough but you still need to finish it! - even if you get tired halfway thru - just stop until you catch your breath and then jump back in.
2. If sore you may want to limit these workouts to 2-3 times per week instead of 3-4 at first and instead of intense workout - do a light cardio workout instead like a nice brisk wlak
I am 17, I weigh 147 lbs and I am about 5'5 1/2. How much do I need to lose and what do I have to do in order to lose that. I want to weigh like 120-125 lbs.
the plan on this page here is what you need to follow
alright i am 15 years old and weight has been a problem.. i am 5'8" and my weight is about 180. i am a very athletic person and practice everyday i usually lift three days a week and run for basketball constantly. it just seems that i can not loose weight all i do is gain it. i dont get to eat much because of lifting before school and then school all day and then practice afterwards. i get to eat about seven oclock a night and sometimes thats just a bowl of cereal. i dont know why i keep holding all this weight. is there any advice you can give me
it could be becuase you don't have much fat to lose
Are you a boy or girl
Hi Adrian,
Thanks for your great website!
My sister is getting married in July. I am going to be her Maid of Honor. I want to get nicely toned up and slimmed down this summer. I want to go on vacation and wear a bikini too this summer so I have a lot to get ready for.
Anyway, I have started working out, again. I am 5'7" and 138 lbs. I am 28.8% body fat according to a recent fitness assessment at my gym. My waist measures about 28/29 inches at its narrowest, and 31/32 inches just below my belly button. I carry the weight well so I don't look it though. I just want to decrease my body fat percentage and be looking fabulous, with a flat stomach, as I tend to store fat in my lower abdomen.
My question is, based on my stats, how intensely should I be working out to get to my goal by July 1st, and which of your fitness plans would you recommend for that. I also want to tone and build up my gluts and tone up my thighs and calves. If you can just point me in the right direction I will do my best, I have used your website before and I know it works.
Thanks for helping people out! Your awsome!
as intensly as possible at your weight and height.
that means (if you can) doing intervals 2 times a day 3-4 times a week following the workout plan on this page here.
do this 4 min. butt workout 2-t0-3 times week 1-2 times a day.
LOVE YOUR SITE ADRIAN, I HAVE A PROGRESSIVE NEUROLOGICAL DISEASE AND HAVE NO BALANCE, VERY LIMITED LWER BODY MOBILITY, BUT HAVE LST 10LBS OF FAT IN TUMMY TO LOOSE. THE REST OF ME NEEDS MAJOR TONING WHICH THERE ARE EXERCISES IN YOUR PROGRAM I CAN DO, PLUS I HAVE AN ELLIPTICAL FOR CARDIO. HOW CAN I LOOSE TUMMY IF I CANNOT DO ALOT OF YOUR MOVES? THNKS FOR THIS SITE ITS A TRUE GIFT!!!!!!I WILL KEEP YOU UPDATED IF THATS OK.
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