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

Hello. I am 18 years old 5'8 and weigh 137 pounds.
I would like to lose about 5% bodyfat while gaining lean muscle. I am an endo, meso somatotype.
I think I am around 15-17% BF. What should I do to make muscle and lose that extra body fat.
Thanks Adrian

January 30, 2012

Hi,

I am trying to loose weight in about three to four weeks or so. Right now I weigh160 lbs and I am 5'7. I basicly want to know what do I need to do to loose weight? Does eating less help? I have a hard time cutting down on snacks and I thinks it's my biggest problem!! What can I do to fill that void..but still feel healthy? Sometimes I try to go without eating and it makes me feel weak? I need help, so can you please give me some pointers or quick advise to loose this weight!!
Thank YOU!!

January 24, 2012

Hi my name is katelyn, im 13 and people always tell me im beautiful, but i just need to lose a little belly fat is how i fell.I have P.E in the mornings and 2hr. basketball practices after school but i still have the little fat.I'm going on a cruise this spring break and i really want to look good in my new bikini will u please help me. I have around 65 days to do this.And remember i am at shool most of the day for 5 days a week, this makes things a lot harder to do.

January 21, 2012

Hi Adrian,
I just want to say I really love your site and all the advice you give. I need some help with losing weight, specifically fat, around my legs and lower body which is where I keep most of it. Although I am already at a low weight, it does not seem that way because my lower half is larger, so my question is this... How can I lose more weight? I'm 5'3.5" and 101.4 lbs but I'd like to get smaller thighs. Example: my measurements are 31-22.5-34.5. It's not big but that's not the point. I know the only way to do this is lose fat since I run a lot and my outer legs are very firm, while the inner part(inner thigh) is fattier. I've been following a 1200 calorie diet, which sometimes I have more than this. On a typical day, according to my body bugg armband, I burn anywhere from 1500-2600 calories depending on my activity that day. I feel I should be losing weight quicker, but it's going sooooooo slow and may be at a standstill. Do you know what may be happening?

I've been concentrating on consuming mostly veggies, and trying to stay away from white flour or processed foods. I've also done a juice cleanse for 4 days where I only drank vegetable and fruit juice all day. It seemed to help and kick start my process, if that information helps any.

Thank you so much

January 20, 2012

Hey adrian! I need some help, ASAP. At 5 feet, 5.5 inches, and 140 lbs and age 16, I am kinda chunky! I have embarrasing fat rolls on my stomach *i almost could pass as pregnant....* and my thighs are especially jiggly:(I used to be a size zero and 5'1''; i was always the petite one of the family. I remember when thinking that a size 3-5 was fat. Now Im a size 7, and I dont by any means think a size 7 is fat.... but for me, its terrible. I grew a few inches, *not to be awkward but grew a bunch of cup sizes; I'm a 30-32 G now* and overall gained lots of fat in the process. Can you please help me??? I want to weigh about 125 but overall even if I weigh more than that, I wont care, as long as I can lose my love handles and muffin tops in just a couple of months or so. Please help!!!

January 18, 2012

This plan here and the entire website have helped me so much-I've lost 5 lbs since I started! But I was wondering(for the sake of my exercise journal) how many calories approximately does the 10 min jumping jack workout burn?

Thanks so much!

January 17, 2012

Hey I'm 21 years old 5'6 and I weigh 163 lbs in the last 6 weeks I lost over 10 lbs I run one mile which takes 15 minutes at 4 mph and I lift weights for an hour or more for the first 4 weeks I just worked out my traps and my traps are already flexing but I've just been doing biceps and triceps and chest for 2 weeks and I don't see any results. I'm on a diet I have 2 eggs for breakfast and bean and cheese burritos for lunch and cereal and soup for dinner. Am I doing enough to lose weight? I feel impatient and I'm tired of being chubby should I do more workouts or is what I do good

January 13, 2012

Hello, i used to be big like 11 stone and i loved my figure i just hated how big my stomach was. Im now about 8 stone, Im starting your bum building workout, I want to gain weight but get a flat stomach as its still not flat after my weight loss. Which foods would help me gain weight but not fat? and which stomach exercise should i do? I want my bum to be as big as possible and legs, and flatter stomach. Please help!

January 12, 2012

Hey!
I really want to lose weight:(
I'm 13 and I'm really tall. Im much larger than my friends and I would love your help
Pleeasse help me
I want to lose weight before I start high school :)
Please and thank you

January 11, 2012

I'm female, I'll be 28yrs in May, last measured 5'9 3/4 and I'm stuck on 136.5lbs exactly. Currently I'm in my fat pants between size 4-6. I want to be back down to 120-125lbs and size 2.

As an adult I've consistently been around 125lbs and size 0-2 top and 2-4 bottom. I was a ballet dancer from 5-13yrs, danced in school 14-18 and been competetive in equestrian 12-26. But currently I'm not active at all and I want to be but I cannot handle hard workouts. I have a very low heart rate (average 45-48) and BP (45/90) which you think would be good and it was great when I was active but now I've let myself go, its gone to heck. When I try to workout, if my HR gets too high I get dizzy or more likely just black out and I also get exercise enduced asthma, which I have an inhaler for. So basically I cannot hit a "target" HR and I'm the type of person who will push and wakeup with my dog licking my face. I do want to be active but walking my 100lb dog 2 miles is a push these days. And I naturally walk quite quickly so a fast pace walk doesn't do much for me but if I break into a jog or run, I get less than a block before the breathing issues and dizziness kicks in. It's quite frusterating as I've always been naturally athletic. I am mostly wanting to be active so I can get lightly toned again, I'm not a fan of heavy muscle.

I've always been a very poor eater, both in food choice and frequency, and it runs in the family. I eat maybe once a day and I'm terribly fussy and I tend to like the wrong foods. Ironically I was not raised that way and always forced to try everything but I'm just super fincky. I like sugars or bland foods. I'm not the biggest fan of fruits and veggies and I hate anything that comes out of the ocean. So basically dieting has always been a no go because I see what the diet entails and I won't eat 3/4+ of what is on the list to start with.

Currently I eat once a day and its either a 6" subway sandwich (white bread, ham, lettuce, pickles, dash of olive oil) or a Mcdonald's Hamburger (and I mean like a little cheeseburger without cheese as I don't eat cheese) and a cup/can (12oz) of pepsi a day. That's about it and I might have a kudos bar or handful of ruffles if I'm craving sugar or salt but that is no more than one time a week.

So basically, I don't really know what to do. I don't feel I can really eat less calories, I could probably drop the pepsi and drink water but then I crave the sugar and I don't drink tea or coffee so its really the only caffeine I get. I know I need to get up and walk everyday even if its just a mile but I can do that and it doesn't break a sweat or make much difference to my body (past experience) and when I push it... hello sidewalk. And I have tried diet pills in the past and they have done absolutely nothing for me and one time it even turned my muscle to mush so if there is a good one then great but I'm a tad weary but I'll try anything.

I got to 170lbs in May '11 after eating what people call "normal/healthy" for only a couple months. I think my body is so used to the way things are, eating a ton suddenly no matter how healthy it is, just causes the opposite issue. And frankly the thought of eating 3 times a day let alone 4-6 is just nasuating.

I lost the weight by just going back to my natural habits (and pathetically no exercise) but I'm really struggling with the last 10-15lbs. Any ideas?

January 11, 2012

I am 31, 133lbs, and 4'11". I don't look heavy, but I don't think I look good naked. I have had four c-sections, one of my biggest challenges is my "pouch". I am a nurse and spend alot of time on my feet, however, it looks like my legs could use better toning....
please help me, I would love to be about 110... I don't like myself right now.

January 10, 2012

Hi. I'm 4'11 and I weigh 115. I'm 25 years old I eat healthy and exercise 4-5 times a week ellptical (40 mins high and low intensity) and I try to run/jog for 20 mins right after at 4-5mph. I feel like I'm just maintaining my weight how can I drop down to 105? It's very hard to lose back fat & stomach. I feel like its harder because I'm petite size. What do you recommend?

January 04, 2012

HI ADRIAN
I AM DOING ABS WORKOUT /+ 20 MTS PLAN, AND YOGA, DAILY , TOTAL FOR ALMOST 40 MTS. I AM ALSO KEEPING CONTROL ON MY DIET. BUT SOMEHOW MY WEIGHT IS STUCK TO 80 KGS, AND IS NOT GOING BELOW..HOW CAN I MAKE IT MOVE

January 02, 2012

Hi
I am 25 years my weight is 155 lbs i am 5 inches. I workout 60 minutes a day 5 days a week spend 30 minutes in threadmill with 3 mph and 30 minutes in elliptical with level 1-2 fat burning. I feel my shape is decreasing but i weigh the same lbs.i am doing this workout past one month why am i not reducing any weight.i eat around 1300 to 1600 calories a day.is that because i am taking iron supplements for my haemoglobin level stopping me to lose weight?

December 27, 2011

hi im 23 and im 5'1 i wiegh 160 pounds im trying to workout my stomach fat but i dont want to lose my butt if anything i wanna make it more bigger, i wanna lose the inner theigh thats making my legs rub all the time and im just starting out is there any workout that fits into what im looking for?

December 22, 2011

Hi Adrian,

I'm 18 years old male, my weight was 187 pound then i did a diet and lost some weight, my weight now is 154.8 pounds and my hight is 5,8 feet, i don't have much fat on my body because i exercise 4 times a week at the GYM but the only problem i have is my belly fat (i think its stubborn fat) which i can't seem to get red of it and i don't want to lose more weight so what should i do?

December 10, 2011

Hello,

I have been very good at loosing weight, gaining muscle. however I am doing all these crunches, ab exersizes, bender ball, you name it!
I am just trying to loose the last 4 pounds - dont even care about the weight so much - i just want to have a great stomach!

I am 5'4 and current at 110
This is my current workout schedule:
Monday - 45 min circut class + 1hr core conditioning class
Tues - Strength 1 hr
Wed - 45 min circut class + 2 hr soccer
Thurs - Strength 1 hr
Fri - 45 min circut class

I dont know what I could be doing differently, I'm eating fairly well, lately I have been under some stress, so I havent been eating as much as I normally do. Its frustrating because I carry all my excess in my stomach.
I get bloated easily but I have been eating alot more protein ( I try to eat protein with every meal!)

Help!

December 07, 2011

I have some belly fat.. But not a lot.. I would love to jet rid of this last bit of fat and make my butt bigger.. Do i have to eat less calories to lose last bit of fat.. And then eat more to gane muscle?

November 28, 2011

Hi Adrian its me again ..I'm following this plan and was wondering for rest days is it okay for me to do zumba for about 30mins

November 27, 2011

Hello I am 25 years old, Before I had my two children I was 115 pounds and now I have been stuck at around 130 pounds I am 5'7" and very active I go to the gym twice a week and lift weights, crunches and speed walk over a mile on the treadmill. I want to lose about 10-15 pounds but I cant seem to lose any at all I dont know why this is. I have stubburn baby fat around my mid section that I want to get rid of also. Any suggestions as to whats going on and why Im not getting anywhere with my weight lose?

November 21, 2011

Hi, I just had my daughter little over a year now and I still weigh 135lbs with much flabby stomach. I used to weigh 120 before. Ive been eating less than 1600 calories ( healthy ) a day and exercise- burn 300 running and I do weights! Its been a week now and NOTHING. SShould I just intake 1000 calories a day and sane exercise route?! Stubborn baby fat, I hate much. - thanks

November 21, 2011

hi im louis, i am 13 and weigh about 115 pounds ive tried every thing but the thing that lets me down is my food i eat all the wrong food and i need a meal plan can u advise me on what to eat and show me some exercises that will help me lose my belly fat as asap

November 19, 2011

Hi adrian, i'm 19 , 5'7 and i weigh about 155. I recently starting losing weight because i walk regulary and drink a lot of water, but i dont want to lose anymore. I really love my shape, especially my hips but now i just really need my butt to grow and to lose inches around my waist. I still have some belly fat.i dont want to lose my curves, but i need to lose my stomach and grow a butt!

November 14, 2011

It's ok to take a shower right after i workout or do i have to wait, if so how much time

November 01, 2011

Hi Adrian, I lost 20 pounds in the past couple of months, and would like to lose the last 10 pounds. I'm a 5'2" 36yo female with 102 pounds of lean body mass and 37 pounds of fat (so 139 pounds total). I've been exercising about 10-12 hours per week (I take one day a week off). My question is- if I want to start exercising 3 hours per day (1 hour three times a day), 6 days per week, for a total of 18 hours a week, and I have the proper nutrition (300 calories every 3-4 hours), would I lose this last 10 pounds? Some people feel that exercising this much is not necessary, and in most cases would actually slow down or hinder fat loss. What are your thoughts? I guess I'm looking for the most efficient path to lose this last 10-14 pounds, and I'm willing to work harder to get there if that will work, but there's so much conflicting info out there, I need an answer from you:) So in ur opinion, is 18 hours a week okay, or is it counterproductive? Thanks a ton!-Alicia

October 30, 2011

hi um 17 n 54 kg .... um gaining weight day by day ... i was 47 n nw um 54 in just one yearrr ... i dont knw wat to dooooo plzzz help

October 29, 2011