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) 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 (see why) but you should make at least 80% of your -to- calorie diet these fat loss foods to prevent hunger, cravings and water weight gain &…
  • You should eat at least -to- grams of protein each day to burn fat faster (see why) 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 & more importantly you'll need to…

Do This Workout to Quickly Lose Your Last 10 Lbs…

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

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 Tea, Lipo-6 or Hydroxycut help you burn fat faster by giving you more energy to workout longer & harder but if you're having a real tough time getting rid of your last 5, 10 or 15 pounds…
  • Use Yohimbine which is a fat burner that specifically targets stubborn fat when you take it on an empty stomach 30 minutes before your workouts.(See more about how Yohimbine works & the proper way to use it)

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…

I'm 115 lbs down now!

Your advice was simple to follow and got me out of my rut! I'm 115 lbs down now! To my goal! Losing weight is hard! The last 20 lbs for me were the hardest till I took your advice!!

It went from being the hardest part of weight loss to being one of the easiest after spelled out step by step what I needed to do to change up my routine. It personalized the information just for me in a matter of seconds! How much easier does it get?!

Sarah T.

This happened to Sarah after 5 weeks…
Sarah weight loss after 5 weeks
Alyson got a much slimmer waist
Alyson got a much slimmer waist
Marlene got back to 115 lbs.
Marlene got back to 115 lbs.

See more before & after weight loss pics of people who used &…

When you get down to pounds…

More stuff to help you lose your last 10 pounds…

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1-35 of 845 Comments

I love your videos, such great motivation for me! I'm 5'11". 175lbs and 20% body fat. I'm just trying to burn fat and get into shape! Any tips for a guy who isn't really overweight, but is over fatty?

February 13, 2017

Adrian Bryant

in your case the plan on this page is just right for you if your goal is to lose your last bits of stubborn fat

February 14, 2017


Hi Adrian, I'm 5'4, 142lb, and i want to lose 10lbs. I have been watching what I eat and I have been burning calories to create the deficit of what it should be to lose at least a pound a week, but I've actually gained a pound. Its a little discouraging, do you have any suggestions. I use the fitbit charge hr to track my calories in and calories out. I also try and reach the daily goals on the tracker to maintain at least 10k steps a day as well.

February 09, 2017

Adrian Bryant

outside of 10k steps are you doing any other workouts and has your protein intake increased

February 09, 2017


Hi Adrian, I have been doing cardio at the gym 3 days a week. I haven't increased my protein intake. I usually get about 20% of my daily calories in protein.

February 09, 2017

Adrian Bryant

increase protein to at least 30% and use this workout plan

February 10, 2017


Nice 👍 page guys. Rarely find positivity on the internet anymore.

December 29, 2016


I am 4'10 a D I weigh 108 but I want to get back to 100lbs in about a month I rarely have time to workout since my job is like an hour away plus I'm in school full-time. So how can I lose this stubborn belly and thighs?

November 26, 2016

Adrian Bryant

the plan on this page is your best option to get back to 100 but being at an already low weight you're going to need exercise to get off that sutbborn fat

November 26, 2016


Okay so I am 19, 5'5 and I weigh about 145-150. I was 130 before I got hurt. I tore my ACL in my right knee so workouts are a no no right now. I was wondering, is there any meal plan I can use to simply drop weight without the workout? I am an athlete and I have heard over and over that it's not fully about your workouts, it's more about your diet. If you can help in anyway it will be greatly appreciated.

October 03, 2016

Adrian Bryant

the diet on this page will work but see this for workouts you can do while injured

October 03, 2016


I'm akash. From india.
I'm 5'5. And of 154 pounds.
I'm 20.
I exercise almost daily.
But i am unable to loose my weight.
Please help me.

September 20, 2016


Hi, I'm Mili 5'0" and weigh 123 pounds. I'm a college going student and have gained 7 pounds. I need to lose weight fast for my college farewell party. As I'm from India my diet usually consists of 3 meals a day(staple Indian diet) which includes pulses cooked, 1 vegetable cooked with all spices and chapati and rice, sometimes citedthe . I also drink milk twice daily. I'm a pure vegan. I exercise daily for about an hour daily and my main focus is on fat accumulated on belly, love handles, thighs.
Hope this guides you well as I really need to lose weight, fat fast within 1 month.

September 19, 2016


Hi, I really appreciate your efforts in terms of guiding every individual coming on this page.

I have lost almost 14kgs in last one year through diet, healthy eating and juices only. Currently, my weight is 72kg i.e. Apx 158lbs. I want to lose 12 kgs more. My upper body is very lean now and all of my fat left is now on my outer thighs. I have love handels and saddle bags. Can't seem to get rid of them. I'm getting married in November. Is there any chance that I can get rid of my saddle bags, love handles and atleast lose 5-7 kgs in these two months by following any specific diet & exercise?

My height is: 5.6"
Weight: 158 lbs

Your help in this regards would be highly appreciated ! Many thanks.

August 31, 2016

Adrian Bryant

yes their is and you can do exactly that with the advanced plan on this page

September 01, 2016


Hi Adrian, I need advice. I weighed 170 and dropped to 120, then went up to my current weight of 135 because of a medication I had to be put on. I workout everyday and do at least 1hoir of cardio in the morning and then another hour of cardio if I can fit it in the afternoon. I eat and track my calories but lately I've been confused. I use an app which tells me to maintain I need to eat 1,900 but to lose 2lbs a week I need to eat 950. Because I feel it's so little I recommend aye by eating and then doing the cardio so I can burn it off and then eat more. I feel like that's wrong. Some days I'll eat 1,800 and burn 900 so my net ends up being around 900. I have a couple of questions:

1. How much do I need to eat per day to go from 135 to 125?
2. If I hVe been eating a a "deficit for so long and I don't lose weight what approach should I take food wise?
3. Should I eat back the calories lost?

It would mean the world to get some Intel from someone with better knowledge in this because I'm completely lost and frustrated that I haven't lost any weight and I'm killing myself day by day for it!

June 29, 2016


I'm 5'3" btw with a BMI of about 24-25

June 29, 2016

Adrian Bryant

1. simply lower your intake every 3-to-7 days until you find the right amount that causes you to lose weight
2. you need to triple check your calorie counts
3. answer to #3

June 29, 2016


I noticed that there are no direct exercises for the shoulders and I know why. However, if I were to to a shoulder exercises when would it be best to do one?

June 16, 2016

Adrian Bryant

are you sure you're on the right page? this page is dedicated to fat loss

June 16, 2016


Hey Adrian,
I am 135-138 lbs, 5'5", body fat percentage 24-25%. I believe I have the last 5 kgs to lose to get the body want.
I am currently eating between 1200 to 1600 calories and doing the following-
1. walk for 30-40 mins
2. Dance HIIT of 10 mins
3. 1 tabata of 4 mins which includes 2 rounds of burpee, high knees, jumping jack and mountain climber
4. 7 day waist challenge which includes Russian twists, side plank, side bends, side jackknives, reverse crunch
5. Arm workout - push up and chair dips
6. Bedsheets workout - 4-5 mins
7. Tabata 4 min- hip bridge
8. Tabata 4 min - mountain climber
I know this is too much detail, but need to know a few things-
I plan to do all this for everyday for next 7 days
question- will I end up over exercising?
If yes how should I restructure my plan for quick results?

And also I want to thank you, I have been following your site for 4-5 years now, most of my knowledge on fitness and weightloss has been acquired from here. I am sure to post my pictures for you the day I attain the body I want ;)

June 13, 2016

Adrian Bryant

keep #1 and scrap the rest. either follow the workout plan on this page or use the rules here

If that is too hard then keep your 1-thru-8 plan as is but try to move up to my plan ASAP once you get in better shape

June 13, 2016


I've been losing weight for a year now. I'v lost 2 stones so far and the rest is just not shifting! According to my bmi I would have to lose another 24lbs to my ideal weight however, I look lighter than i actually weigh and Im guessing that's because I lift so I have more lean mass? Anyway, I am trying to lose theast few pounds and am finding it hard. I go to the gym 5days a week I do a mix of hiit and steady state cardio as well as resistance training. With the hiit. I do it on the treadmill where I warm up for 5 mins and then run for 1 min at 12.5 kmph and then slow down at 5.8 kmph. The thing is I get out of breath, I am not asthmatic I am generally fit and healthy aside from my weight. I also just get so tired that i can't do more than 10-15 mins of hiit.Please can you give some advice?

June 07, 2016

Adrian Bryant

advice as far as lasting longer with HIIT? the thing is youre on the right track so jst keep pushing yourself to do a little more each time even if its only an extra minute each time.

Everybody (inclusing me) struggles at first with doing hiit longer than 10-to-20 minutes

June 08, 2016


Well yeah I mean like I said I start feeling out of breath but nothing serious I guests how it's supposed to be. I do also get stitches on the sides even tho I've been jogging /walking in treadmill before running all out

June 08, 2016


Won't you keep on the weight by doing this

July 29, 2016


Hi Adrian
I'm 19 and I really want to loss weight within 2 weeks. The last time I checked my weight I was 93kg and I really want to reduce to 60kg within 2 weeks

May 31, 2016

Adrian Bryant

1. you're not going to go from 90kg to 60kg in 2 weeks

2. start here to get to 60kg

June 01, 2016


Hey Adrian,
Jacob here. I've been using your programs for years now. I'm 193 and I want to make it to 178 by the end of June. I was curious though, because I don't want to lose my muscle by only doing HIIT exercises, what muscle exercises I should be doing while I do this as well?

And before you redirect me to the "get ripped" exercise page, that is what I have been using and I'd been eating 1800-2100 calories a day like it said, and I have plateud, so I figured I'd just do this workout plan for a few weeks until I get to 178, then start back up trying to gain even more muscle.

May 06, 2016

Adrian Bryant

HIIT will not cause you to lose muscle. you'll only burn fat doing HIIT. your muscles are not burned for energy.

Im guessing you've plateud fat loss wise so use these tips

May 06, 2016


Hi, I've not got much weight to go I'm looking to lose a further 10 lb to get down to 115 lbs. It's proven to be difficult to get rid of the last few pounds.Ive used the calculator and its told me the amount I should eat in order to lose weight. I was just wondering if I eat the minimum amount of calories and exercise on top of that would my body not go into starvation mode? I'm also planning to start intermittent fasting.

April 23, 2016

Adrian Bryant

read this and eat the minimum

April 23, 2016


Hi Adrian,

I'm 5"1 and 126lbs / 56-57kg. I want to drop at least 20lbs / 10kg in around a month. Is this possible with this plan since my goal exceeds 10lbs? I realize a lot of it is water weight but hoping for fat loss as well.

Many thanks.

March 23, 2016

Incorrect please try again Created by Adrian Bryant

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