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
- 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 weigh about 140-145 pounds and am about 5 ft 5 inches. Last year I was down to 124 pounds and I would like to be around that weight again. I'd like to lose my weight quickly, but I'm afraid of gaining even more back, which happened to me this past fall. What plan would you recommend I do? I would like to lose most of my weight by March, if that is possible.
And your site is wonderful! Thank you! 
this plan on this page would be good for you and after you lose weight - just focus on looking better naked and you wont gain any weight back
Hi i been trying for 2 weeks to lose weight and i dont seem to getting the results i want. i weigh about 170 and i want be at leat 155 by may because im going to see some old friends from out of town and i want to look good. so please help me
Try this plan on this page here for a couple of weeks and see if that can get your weight to go down
im an rn working 12 hour shift (days) 3-4 days a week, i get home by 8:30 pm and up by 5 am, i do my shifts 3 -4 days in a row so i have a total of 3 consecutive days to work out. used to work out a lot even after work, i got burned out and i havent worked out in the last 2 months, gained 5 lbs...help me get back on track please...please make me a workout sked, i also do weight training... 
p.s. worked with a trainer b4, lost a total of 30 lbs...dont want to waste all that hard work and money...
In your limited time for those 3 days - I suggest you do intervals 2 times a day 3 days in a row for 20-to-40 min each time.
Hi Adrian,
My name is samantha and I'have been triying to follow your work out plan to lose 10 to 20 pounds in 3 to 4 weeks but when I saw that I am only 15 punds overweight.. the link brought me to this exercise routine.. but the thing is that I want to lose at least 30 pounds by May for my sister's wedding. I am 18 yrs old, my height is 5'5 and my weight is aobut 158 or maybe even 160. I don't know if you could help me to decide which steps are better to follow. Thank You..
being that your wedding is in may - you should stick with the plan on this page here
hey adrian,
i need help i have ten pounds to lose and it seems to be coming of so slow and most of my weight is in the midsection my legs a skinny and even my arms and face. i am a female 5"2 138 lbs. i do not know if cardio or strength training is better for me to do to lose the belly weight its so gross to have the rest of my body thin but have my stomach big my waist size is a 34 i want to get to or under 30. i eat 5 meals a day and i workout 5 times a week so what am i doing wrong? help
It's probably time to step it up by doing intervals instead of cardio
Hi...do you have a way for me to keep track of what I eat...like I'd write it down, and then a program would figure out how many calories that is, ,grams of proten, fat and carbs.? or could you refer me to a free online one that's user friendly?
so it is advisable to have higher intensity workouts, instead of having theses frequent ones?
Yes but really...
it's better to have more QUALITY workouts than just doing QUanity workouts just to do them
is it okay to do heavy duty workouts such as weight training w/ 20 mins intervals every tuesday and thursday evenings, and then having 'moderate' intensity workouts such as fat loss wokout #2 , also w/ 20 mins intervals, for all the other days such as monday, wednesday, friday and saturday evenings? or is it overtraining? and if I do rest? where can I put it. I am asking this because I'm really having a hard time resting without any guilt. tnx man.
If you can workout everyday like this then you're obivously not working hard enough!
THink about it - how effective can your fat loss workouts be if you can do this almost every?
If fat loss is your goal..
you want to do 3-4 fat loss workouts a week that'll make you say...
"Hey, I dont want to do this everyday!"
hi Adrian,
I start my weight loss program 2 weeks ago and i weighted 112lb at that time. About a week after i was sick so i didn't eat for 2 days, i drop down to 110lb. After getting back to normal i weight 111.4lb on last Friday and then i had cheat days during the weekend. I didn't overeat but ate some bad food. Today i immediately go up to 112.6lb. I'm getting worried on why i gain weight so easily in just 2 days?
You're worrying too much.
those weight gains and loses you talk about normal and dont check your weight everyday.
Hi Adrian. My name is Leah and I am 34 and a mother of 4. I'm 5'9" and weight 158 pounds. I eat healthy and work out 3-4 times a week but just can't seem to get off those last 10+ pounds. (I work 10-12 hours a day so my gym time is limited) I would really like to be down to 145 especially by May for my trip to cancun... can you help?!?!?
My best advice for you is to...
DO the plan on this page and make sure to add intervals to your workouts and
stay in touch with me
