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

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.

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 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…

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1-100 of 756 Comments

Hi Adrian,
I had my baby 8 mos ago and started working out at the gym about 3 mos ago. right now I weigh 130lbs am 5 ft tall and would like to go down to 115lbs.. I've tried counting calories, intermittent fasting and even 3 day diet and still not able to lose anymore weight. I lift weights 3x a week and cardio 4-5 days a week. Is there anything else I can do to lose the last 15lbs? Thanks in advance

February 18, 2015

Adrian Bryant

have you tried following these workout rules

February 18, 2015


I'll try this thank you!

February 18, 2015


Hey Adrian,

I gained a bunch of excess weight while I was recovering from bulimia. I have been fully recovered for about 2 years and I'm about 15 lbs overweight. It seems impossible to lose this extra weight. I count calories, eat a low-carb, low-sodium diet, and exercise for 20 minutes every day. I also drink a ton of water like you suggest. Do you have any suggestions that might help?

February 11, 2015

Adrian Bryant

what is your current weight and height

February 12, 2015


Hey Adrian,
I've always been lurking on your site and think it's amazing.
im 22 and just found out i have PCOS , a condition that causes a woman to gain weight around her mid section, and while I have always had a hard time putting on fat or muscle , PCOS has made me gain 4 kg (apprx 10 lb ) in last 4 months. right now i'm only 103 lbs at 5'3" which sounds okay , but in reality I've gained a very pudgey mid section and none of my pants fit me anymore. I have not gained weight anywhere else.
I havw always wanted to gain weight but not all in my tummy. my entire family has been on the smaller , lighter side and are healthy so i know being slightly underweight just runs in my family and is okay.
The doctor has told me to shed a few pounds and go back to my skinnier size since this is the only way for me to regulate my hormones and manage my pCos. its causing a lot of problems to my cycle and I have major hormonal acne because of this. what program should I follow to lose my midsection weight quickly ?
Ps I'm also a vegetarian

February 02, 2015

Adrian Bryant

you could follow the plan on this page if you wanted to but have you seen this

February 02, 2015


Hi Adrian
I'm trying to lose the last ten maybe 15 pounds after having my baby 18months ago...

Problem is I'm breastfeeding,,

I get soo hungry like I've never been this hungry in my life. But I've worked through it to get myself to stay on a 1200 calories diet, for the most of 14 days..that's the longest I've made it, without bingeing from hunger..

I wasn't even this hungry when pregnant and I've never had this much trouble losing weight in my life.. If I had done what I'm doing now before having A baby I'd have lost all the weight and then some!!

I also have diastisis recti(2 1/2
Fingers width) and am going to do the exercises for it but can I also run? I heard that running is bad for the pelvic floor..
What about elliptical or hiit like t25?

I want to lose these last pounds but I don't want to starve to death..

How long does it take my body to adjust to the lesser calories and have less hunger?

Should I just stick it out even with shaking and dizziness?

December 22, 2014

Adrian Bryant

this will help with hunger but as for the recti I'm not certain wheter running or etc. will make it worse or not

December 23, 2014


Hi Adrian, I followed some of your weight loss programs and I was able to lose 15lbs but I was in Afghanistan where I didn't have much to do but workout. Now I'm back in the states sitting at a desk all day but I do go to the gym during lunch and do a pretty intense workout but I'm not losing any weight nor inches. I'm 5'3 about 155lbs. I track what my calories the best I can but it seems like I plateaued. Is there anything else I can do? I'm mainly concerned about my mid-section?

December 18, 2014


hi I'm 5'3 and weigh 119 lbs. I'd like to get down to 110 and be able to stay at that weight. please help.

November 29, 2014

Adrian Bryant

the plan on this page will certainly get you to 110

November 29, 2014


Hi Adrian,
I'm 34 years old and was diagnosed with hypothyroidism in January of this year. I have put on 15lbs since then. Ive been working out 5 days a week at gym and been doing anywhere from 30-60 minutes of cardio (mainly, arc trainer) plus lifting. I am not losing weight. Not sure if I don't have enough calories or too many. Looking to lose 10 lbs of what I gained. Please help..
Thank you

November 03, 2014

Adrian Bryant

are you able to take on the plan on this page?

November 04, 2014


I am 6'2" and the last I checked (about a week or two ago) i was 227 pounds. I have a large frame (people tell me I have a football player frame). I want to see my abs and get a six pack. When I breath out almost all of the air in me I can see a crease in the center of my upper stomach. Not much, but a reference to how I look. Without breathing out I usually don't see anything unless I'm heavy breathing or just did an abdominal workout.

I have counted my calories and I usually end up eating around 2800 calories with picking what I want to eat (not being health conscious) every day, but according to most websites I'm in my "weight loss" range. But I'm not losing anything. I've been going at this for months with little or no progress. Anyone got any tips?

November 01, 2014


Also, my fitness watch tells me regularly that I burn over 3000 calories every day (it includes resting calorie burn based on weight and weight and workouts in one total)

November 01, 2014

Adrian Bryant

then you need to eat less than 2800. I suggest starting out with a 2000 cal diet to start losing the remaining belly fat you have

November 01, 2014

John Kenneth

Hi, I'm John,

I'm 26 years old, my height is 5'7" and weigh 192lbs..

How can I lose 20 pounds in 40 days? Is it possible? Please help me asap. Thanks.

October 28, 2014


Hi. I lost baby weight 176 to now 140...i was at 135 but went off my clean diet. I lift heavy 1- 3x week. I do the whole 30 but have a glass of wine nightly. I can't find much more time to workout...also I didn't need to workout to lose the first 40lbs...i agree the 80% weight loss is I'm afraid I need to do much more exercise to budge the scale. I know hi it workouts work 2-3 hi it plus 2-3 heavy weights enough?

October 10, 2014

Adrian Bryant

what is your current calorie intake? that plays a major role as well

October 11, 2014


Your website is amazing!!!

I went from 134lbs to 124lbs. My legs are way too muscular for my frame and I have a stomach that needs to go! I have lost inches overall, but that last few is driving me insane. I do group workouts with a trainer which is pretty intense with cardio!

Is it possible to lose the belly in 3 weeks? I have been working out for an event from January but the stomach is an issue and of course my too big legs!!

September 18, 2014

Adrian Bryant

How many calories are you eating now and do the workout on this page and you also will want to check out these rules

September 19, 2014


Hi Adrian. I am a female im 5'10 at 156 lbs. I only want to drop down about 10 to 15 more lbs. I was wondering if I do intermittent fasting along with a 10 minute video (like your jumping jack or ski step video) in the morning along with do jillian michaels ripped in 30, every day, with only one rest day a week, would that be my best bet? Or do you think I'd be pushing myself too hard. I'll also have a clean diet as well. Nutri bullet shakes, protien shakes, oatmeal, etc.

Please let me know, thank you!

September 08, 2014

Adrian Bryant

it depends on your workout history whether or not you'd be pushing to hard.

September 10, 2014


I used to weight 207. I worked rlly hard to drop down to 156 within the past year doing jillian michaels videos. I lost most of my weight doing the 30 day shred. Like I said, I only want to lose this last stubburn 10 lbs. So im hoping your program above will work to get this off. And hopefully get it off quick. : ) But yeah thats pretty much it I did jillian michaels videos and ate a clean diet so im guessing I should step it up for my last 10 lbs.

September 11, 2014


Did your 40 min bike workout 6 times in a week and lost 7lbs this week. Should I keep doing the same thing since its working. Or do some more of your work outs. I need 70 lbs more off. I am drinking nothing but water and eating fish and chicken and broccoli. I am doing the right thing I want this weight off.

September 06, 2014

Adrian Bryant

It's its working dont break it! If you're not gettting burned out then keep moving forward.

September 08, 2014


Hey adrian, thanks for doing everything you can, this site is amazing!
Im 21, 167cm and 60kgs, I have alot of fat still around my middle, is this the best program for me to get rid of the last little bits?

August 27, 2014

Adrian Bryant

it sure is. get started and let me know if you need more help

August 29, 2014


Hi adrian Iv'e been following the programme and haven't lost any weight, it fluctuates more than anything though I have been eating really healthy and exercising 5 days a week. All my fat still hangs around the middle - is there anything else I can do?

November 01, 2014

Adrian Bryant

WHAT IS Your calorie intake and are you intermittent fasting as well?

November 01, 2014


Hi Adrian,
I am 62 and 158 lbs 5ft 9.5 inches BMI 23.2.
My problem is stubborn belly fat and hips lower back. I excercise on thread ill at 6.5 km and slope 6 for 40 minutes each day plus several other weight excercise and machine exercises but I just can't seem it lose this fat in these areas. My diet is very restricted to vegetables and fish once per day. I do not eat lunch and only have coffee at breakfast.
Not sure wat the calorie intake is but it must be very low. I often skip a day without eating at all.
It is very unusual that I do not see significant weight loss. Can you please help.

July 19, 2014

Adrian Bryant

at that height and weight it's going to be a challenge to lose fat when you don't have much left to lose but the plan on this page is your best bet to lose those last stubborn pounds and expect to lose less than 1-2 pounds per week at your height and weight

July 20, 2014


Hi, Im 16. I have lost 40 pounds with your help. I was 5 3 and 170 lbs but now i am 130 lbs. I have just 20 more pounds to lose.

my plan is to eat 1100-1200 cals daily as usual. Drink 8-9 glasses of water. Take a multivitamin. Do a 25 min interal workout 3x a week. And do jillian michaels 30 day shred 3x a week.

how long will it take me to lose my last 20 lb??

July 07, 2014


also i forgot to mention that i will be fasting 2 days in a week.

July 07, 2014

Adrian Bryant

the last 10-to-20 is the most stubborn so expect it to take 6-to-10 weeks

July 07, 2014


Over the past 6 months I went from 180 to about 152. This past weekend I was at an event of of course ate wayyy over my 1500 limit. Friday I was 152-154 and now it says 158/159! I'm not planning on slipping up again like that for awhile, did it ruin any progress?

May 26, 2014

Adrian Bryant

not at all and that quick of weight gain is probably mostly water weight which can be quickly flushed out with good eating habits

May 26, 2014


Adrian, I really need help losing 6 kilos. I am 5 foot and 58.4 kilos. i lost 3.5 kilos, but ever since, i cant continue. I lost motivation and the desire to work out. So please help me. I have been doing the 1200 - 1500 diet, and ive been doing well. eventhough i have been sneaking some sweets here and there. Anyways, I need to continue.. get my motivation back, Have any advice for me? I really need to drop down 6 kilos.

May 25, 2014

Adrian Bryant

use the plan on this page and get motivation here

May 25, 2014

Anna H.

Hi Adrian
I love your website and thank you for putting in a lot of effort to create and develop this wonderful fitness hub for everyone. You know exercises generating afterburn effect has gained lots of popularity these days and I wonder if your site has any of those fitness videos demonstrating afterburn exercises.
Thank you.

May 09, 2014

Adrian Bryant

es. the exercises in the workout section on this page all will give you n afterburn

May 11, 2014


Can I get good results (2 or more pounds a week) if I only do 40 minutes total of exercise a day? Like 4 of 10 min exercises or 2 of 20 min exercise? I don't have much time after school to exercise. Thanks in advance.

May 06, 2014

Adrian Bryant

maybe in your first week but it really all depends on your current weight and height

May 07, 2014


Hi. I love your site! you are amazing. Thank you for helping me and everyone else. I was wondering about this schedule to lose the last 10 pds. It says to work out 1-2 times a day 3-5 days a week. But isn't there a worry of overtraining if one were really to work out 10 times a week? Also, would it be too much to work out 40 minutes in the morning in a fasted state (is there a worry of raising cortisol levels)?
Thank you

April 27, 2014

Adrian Bryant

yes, to some people 5+ times is overtraining depending on their fitness level but if you are unsure then start off with only 3x per week.

no worrries. It's common sense you'll lose weight faster or burn fat faster in a fasted stat and you certainly don't have to workout fasted (see this)

April 29, 2014


my only problem is my inner thigh fats and bum they just don't go with my body making me look so fat and not nice-shaped , i've almost tried everything and im tired :( would you please tell me what can i do about it!!

April 26, 2014

Adrian Bryant

d you want to lose fat around your bum or make it bigger?

April 27, 2014



I can't workout in the mornings like I used to since I work, what are others quick exercises that'll help to burn fat?

April 21, 2014

adrian bryant

did you see the workouts included in the workout on this page? those will help you lose weight fast

April 21, 2014


Hi I'm 5'5 and I currently weigh 138 I have a huge event in 3 months and I wanna go down to 120 .. And how much calories do you burn with the 30 min workout ?

April 21, 2014

adrian bryant


April 22, 2014


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!


April 06, 2014


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


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


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


Hi! Just wanted to come back and give you a virtual hug and high five! I took your advice, kept calories at 1200, and now at 128.2 - haven't been in the 120s in 30 years!!! Thank you!! That's about a 6lb weight loss after a months-long plateau. Now, I'm panicking a bit but if I want to be 125, WITH MORE TONE, should I lose more -to like 122- then focus on building muscle. OR should I start now - I'm just afraid that may bring me to over 130 - I know the number on the scale is not the be or end all, but still....

May 13, 2014

Adrian Bryant

It you lose more fat ONLY then you will look more tone just from the fact you will be revealing more of your sexy muscles so overalll you really don't have to do the weights

May 14, 2014


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


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


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 this normal? what do I do?

March 20, 2014

Adrian Bryant

r, see this

March 21, 2014


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


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


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


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


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


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


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


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


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


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


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


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


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


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


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

October 21, 2013


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


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 en Espanol
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