To Burn More Fat Faster While Working Out,

You need to workout when your body is low on glycogen or when your body is glycogen depleted.

Glycogen is another name for the carbs stored in your muscles and liver for energy and usually when you workout your body burns both carbs & fat for energy so when your body is low on glycogen…

Your body will have no choice but to burn more fat for energy and this is the main reason why you burn more fat when you workout first thing in the morning before eating breakfast because your body is low on glycogen, blood sugar & insulin at that time (See 2 ways to burn fat quickly in the morning)

To lower the amount of glycogen stored in your body to make you burn fat faster,

You can also burn more fat working out while Intermittent Fasting

Imagine how much fat you'll burn working out on a low carb diet + Intermittent Fasting

But if you got over 20 pounds to lose,

Please note:

Going on a low carb diet will initially always result in quick weight loss (not fat loss) due to you losing lots of water weight because about 3 grams of water is stored with every gram of carbs (glycogen) stored in your body but on the other hand…

A low carb/high protein diet will certainly help you reach your weight loss goal much quicker mainly because of these 4 reasons

More Tips Created by Adrian Bryant

Adrian Bryant

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1-60 of 67 Comments

Hi I'm a 47 year old female, 5'2" and weigh 145 lbs. I want to lose my last 15 to 20 lbs. I joined a bootcamp 5 to 6 days a week for 1 hour and track my calories. If I cheat with carbs, I still stay under calorie count of 1300. It has been 2 weeks and I havent lost a pound. I have only cheated 2 times (mildly). My average water intake is 40 to 64 oz. I thought I would at least lose a pound a week.

May 05, 2017


I weigh 148.5 pounds and my goal is to lose 12 pounds.
I can't shake it. I don't eat the best; but honestly I don't know what I should be eating /: my body type is mesomorph

April 15, 2017


Hi. Im 5.1,130lbs, female....I ate 1000-1300 calories a day, walk/jog on the treadmill, have horses that feeding and cleaning the barn takes 2 hours a day. I work overnights and usually do light, 5 lb arms and also 5 minutes (straight) of squats...been doing this for a month now, I lost 5 pounds right away going from 135 to 130, but I haven't lost anything since and its been 3 weeks. I should add I do do HIIT on the treadmill. Im going to try intermittent fasting this weekend, but what else can I do? I want another 5, maybe even 10 pounds gone OR at least SEE results in the mirror rather than the scale. HELP PLEASE

March 16, 2017

Adrian Bryant

try these 18 tips and stay in touch

March 16, 2017


How Do I get rid of back fat (love handles, rolls, and upper back fat) as well as the fat off of my arms?

February 06, 2017

Adrian Bryant

by losing weight all over with 1 of these plans - there is no ONE special exercise to target certain areaas of fat

February 06, 2017


Im 43, need to loose 25lbs, I have been in a plateau last 3 months, I changed the routine, changed treadmill for elliptical, changed weights, I have fibromyalgia (specifically cant do any repetitions going down, even elliptical hurts after 1 week, 3 times/week, but Im sticking to that one) and cant do any impact for next 3 months (my meniscus is very thin and Im doing leg curls and leg extensions for 3 months before next MRI to check it is back to normal, of course, weight loss will help greatly!)... I stand pain, and I need to lose weight. Im starting with your Total body Circuit workout routine # 2 and starting a more steady diet (I usually go to the gym with just a glass of water, salad with tuna mid day + 2 fruits and meat/potato for dinner, I do get s 250 calorie snack and some 60grs potato chip, I will adjust this somehow) I hear anything you have say! Please any tip! thank you up front! :)

May 26, 2016


Hi I am Silvie. I am 34, weight is 250lbs, 5'7. I am trying lose about 80lbs. Any suggestion.

August 29, 2015

Adrian Bryant

use this workout and this diet

September 01, 2015

Patricia S

I was 253lbs at 5'7" after having my son. I lost 70lbs over the last year by changing my eating habits. I eat small meals, reduced sugar and carbs but still eat what I want to. The big thing is that I started to EXERCISE. There is no magic pill or shake. It's self control and the desire to get to your goal. It sucks the first month, but after that, you will WANT to respect yourself with healthy foods and exercise. The smaller you get, the more fun and easy moving is. Good luck.

March 18, 2016


What do you recommend for fat knees? I am not overweight, however I have these unsightly bags or pockets of fat over my knee caps.

July 30, 2015

Adrian Bryant

what is your current weight and height? it may be excess water

July 31, 2015


I am a female, 5'7, 162lbs

August 04, 2015

Adrian Bryant

try this to lose a few more pounds. it may be stubborn fat

August 04, 2015


Hi I'm 14 and 200 pounds. I need help with body weight workouts and EXACTLY what I can eat breakfast lunch and dinner without cooking and it has highly detailed. Ps I'm a professional wrestler

July 14, 2015


hi I am. 18 years old . my weight is 98 kg. and height is 5.8. I have been. trying to lose my weight. I want to lose my 10-15 kilos. I have. reduced my food take and started. exercising early morning till I sweat badly nd doing cardio. I wish you could help me with a proper diet plan please.

March 03, 2015


Im 5ft 11 and weigh 335 I have lost 12 pounds in 7 days i have been intaking less than 1000 Cals and work out about 15 min a day for now i eat only meat and salad I would like to lose a little faster any ideas? and is it possible for working out to add weight since working out builds muscles?

December 03, 2014


What you're doing is very dangerous, and impossible to maintain. Your BMR is around 3800 calories a day, so you could EASILY lose your first 50 lbs on 3000 calories a day, pretty quickly. Just eat quality foods. A good balance of Proteins, healthy fats, and carbs. Try to make at least 20% of your carb intake fiber. Also, don't be afraid of the Gym. Muscle burns calories! GOOD LUCK,MAN!!

February 10, 2015


Hi I'm April, i weight 207 pounds and would like to lose at 60 pounds within a 3-4 months span. What are some good tips for me to do to help myself lose weight easier since I have PCOS.

October 24, 2014


very informative site, does the IF work better than 5-6 small meals a day concept? I am 47 male and already lost about 30 pounds in a few months, but I have a vacation coming up in about 7 weeks and wouldlike to take another 20 pounds off, what would you recommend? I am currently 6'0" and about 265lbs.

October 08, 2014

Adrian bryant

either way... at your weight the next 20 will come off easily but yess.. IF is much better

October 09, 2014


hey. I am 20 years old, weighing 220 pounds and standing tall at 5ft 9''. how many pounds do you think I should lose in order to start working out for muscles and abs, and how long will it take to lose these pounds?

September 23, 2014

Adrian Bryant

it's not about pounds but the bodyfat % for abs

September 23, 2014

carlos cano

Hi my name is carlos im currently 179 lbs. And i have always stayed level on this weight. I want to drop down to 160lbs. I tend to work out everyday i first do some running for 10-15 min then i move to free weights and spend majority of time there. I was hoping to see if you would give me some advice to cut down some weight.

April 23, 2014


I only have 5-7 lbs left to lose granted if I stop having cheat days once a week. I'm 5' 2" and I fluctuate between 122-125. It seems like I can't get any lower. I usually do low carb diet but only have been doing cardio 3-4 times a week for an hour each. Have I been wasting my time?

April 22, 2014


hi my name is Steve. I am 5'9 184lbs 36 inch waist , my goal is to reach 168lbs. I've been lifting heavy and I have also cut down my food intake, for morning I drink whey protein with water, for lunch one omelet, evening I workout for 2hrs including squats, deadlifts and bench press. I workout 4 days in a week, regarding dinner I drink whey protein with water around 8 and nothing after that. can anyone tell me if I am doing this right or wrong. If wrong, then what should I change. Thanks in advance

April 04, 2014


Yes.. I am. I try to keep my calories under 1400 a day.. After how many weeks will I able to see results

April 06, 2014

Adrian Bryant

generally you can expect to lose 10 pounds every 4-to-6 weeks

April 07, 2014


Thanks Adrian... Just one more question. I am taking lipo 6 black, 3 caps in the morning and 3 in the afternoon before workout. Will this further enhance my metabolism in losing weight?. My waist size has decreased to 34.5, have been taking it from 20th of march. Will I be able to get down to 32 inches by June 2nd week?

April 08, 2014

Adrian Bryant

It'll help but remember there are no magic pills and taking or not taking lipo will not make or break your fat loss dreams

April 09, 2014


Hi Adrian im 6'4 242 lbs, i stopped working out 2 years ago and i gain a lot of fat in that time, junk food etc. i started fasting 2 day ago, 8am to 4pm, an exercising late at night 9pm. My plan is to do this untill i drop to about 210-220 lbs and then start to eat normal (5-6 muscle meals). Is this a good idea and will this affect my muscles that i already have?

November 05, 2013

Adrian Bryant

it will not have any affect on your muscles

November 05, 2013

I am fasting four days a week ie every other day and both days of the weekend, I exercise everyday for 3.45hrs I have stopped losing weight even though I need to lose another
3-4 stone weight loss to date 9 stone 12lbs need help scales keep going up and down by same lb for the past month ! Help and advice needed

August 25, 2013


I weigh 220 pounds and am 5"3. How do I know how many calories I am burning a day and how many calories I should be eating? I started a 1200 calorie diet and am not losing weight and a friend said I'm not eating enough?

April 18, 2013

Adrian Bryant

a range of 1200-to-1800 is generally fine for women but as for working out just follow these rules here

April 19, 2013

Nice Articles! I'm, 5'6 145lbs. about 22% body fat. I've lost 28 or so pounds over a two year period. I want to drop my body fat to 16-18 %, and get to 135lbs. The numbers do not seem to go down in the past 6 months, no matter how intense my workouts are; any suggestions. I already count my calories @1300 a day

March 29, 2013


I've been in the same weight for three weeks now. I already lost 10 pound but i feel I am stuck now because at the beginning i lost weight faster,I look better than the beginning but still want to lose 10 more pounds and i have some fat on my back its like little bags of fat under the bra area and even when I look skinnier I have that fat storage there. I go to the gym 5 day a week for an hour every day. WILL YOU RECOMMEND ME A LOW CARB DIET???

October 12, 2012

Adrian Bryant

what is your weight and height now?

October 13, 2012

Hayley Jones

Hi Adrian, im trying desperatley to loose 1 stone in 4 weeks as im going on holiday in october. Ive been dieting and exersising 3 times a week but am not loosing anything im staying the same 180lbs! im geting really fed up and wondered if you may be able to help me please. thanks.

September 06, 2012


Hi Adrian,
I am 5' 1" i weight 160lbs, I have never gone on a diet but just cut down on junk food, i was going to the gym and it wasnt being enough for me i was to weight 125lbs, i was wondering if you could give me a diet and workout that help me reach my goal faster :) thank you

July 18, 2012

Adrian bryant

any of my plans here will speed things up

July 18, 2012


Hello, I have a boy shape no hips or butt and gain all weight up top. I need extreme help getting back to losing weight up top and my stomach. i would gain muscle in my hipps and buttocks. Do you have any suggestions. Thanks!

June 26, 2012


I am 5'5" and weigh 170 pounds. My goal weight is 145-150. I work out 4x a week for 45 minutes. I do alot of cardio. What I want to know is how long should I wait to eat after a morning workout and what should I eat. Im not trying to build muscle or anything, just want to lose body fat. Thanks

June 24, 2012

Adrian Bryant

you can eat right after if you want

June 24, 2012



I am here to tell you now that a pound of muscle burns 6-8 calories a day where as a pound of fat burns 2-3 calories a day. Also if you are wondering, there is no such thing as spot reducing, only muscle strengthening as doing crunches does not make you lose fat in your omentum. Balance your workout with doing a 5-10 minute cardio warm up (no static streching!!!), spend some time with entire body muscle strengthening(not 2 lb dumbells, it does nothing for you, last 2 reps should be difficult) and around 19 minutes with aerobic moderate intensity. Make your work out difficult for yourself but dont walk back home in pain, but tender is good. Oh and always work your largest muscles to your smallest muscles due to necessity of dexterity for smaller groups.

April 14, 2013


I have been doing your 10/10 interval training on treadmill for the past couple of months and have dropped 16 pounds but now the scale won't budge. I have increased the intensity and still nothing. I set the treadmill to a 10 incline and 6.5 mph and I do the workout for a total of 30 minutes. Any suggestions on how to start losing again? I still have 20 pounds to go.

April 21, 2012

Adrian Bryant

you probably need to switch workouts but use these tips to lose weight again

April 21, 2012

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