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7 Things You Must Do To Lose 20 pounds in 3-to-4 Weeks…

1. Get motivated to lose 20 lbs. in 3-to-4 weeks by…

2. Eat up to 4 times a day 3-to-4 hours apart &…

3. Eat at least 2 raw fruits &/or vegetables before each meal so…

4. Eat 0-to-300 more calories after you eat the fruits & veggies so…

5. Drink at least 1 liter of Ice Cold water everyday &…

6. Do any of these workouts 1-to-2 times a day 3-to-4 days a week…

7. Take Xenadrine or Lipo-6 to lose weight faster

Here's An Example of How Your Meal Schedule Will Look Everyday…

This is only an example so your schedule will probably be different from this but remember…

Here's A Sample Workout Schedule You Can Use To Lose 20 lbs…

Monday, Tuesday, Thursday & Friday Mornings

Do a 10-to-40 minute high intensity workout by doing any of the workouts listed in #6 above and 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 20 pounds as fast as possible and…

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 20 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 on Tuesday & Friday.

Wednesday, Saturday & Sunday Mornings & Evenings

REST OR… Only do low or moderate intensity workouts on these days to allow your body to rest & recover from the high intensity workouts and depending on how important it is that you lose weight whether it be for a wedding, reunion or any other important event…

It's highly recommended that you NOT REST and keep doing easier lower-to-moderate intensity workouts like walking, jogging or riding a bike for 45-to-90 minutes and…

How much weight will I lose doing all of this?

The amount of weight you lose doing this plan mainly depends on how overweight you are so basically the more overweight you are = the more weight you'll lose in 3-to-4 weeks on this plan and a good rule of thumb to follow is this…

You can maintain your weight after losing 20 pounds by…

This weight loss plan is for emergencies only so…

Here's some other plans you can use to lose 20 pounds fast…

Go here to lose weight ::: Go here to build muscle ::: Go here to get curves ::: Go here to look better naked

3 ways you can get me to help you Look Good Naked…

  1. Leave me a comment or ? here but read the FAQ first
  2. Get your Free Workout DVD
  3. Get Motivated: See the people I've already helped Look Good Naked
Adrian Bryant
1-50 of 548 Comments
Linda

Im 13 and I weight 150 do you think it possible to loss 20 pounds in 1 month

May 16, 2012

maria

hey Adrian. i am 5'3 ,145 pounds looking forward to lose 20 pounds. i will follow your plan but i go to school in the morning. will this plan still work if i just exercise in the evening? and how much should i exercise for ?

please respond asap :/

May 16, 2012

Adrian bryant

you should try to do at least 20 minutes in the evening if you are only able to workout once a day

May 16, 2012

Ashley

Hi Adrian :) I think your awesome for what you do! I am interested in losing 20 lbs as quickly as possible to feel comfortable again in a bikini. I am currently 5'5 165lbs, I do hold my weight well, but I am little TOO THICK! I was wondering if working out in the MORNING or EVENING will give you better results and also, should I eat before or after? I also ordered OxyElite Pro, do you know anything about that supplement? Looking forward to your response....Thanks!

May 16, 2012

Adrian bryant

follow what is on this page to lose 20 pounds quickly and going buy this plan you should be working out twice a day at least 3-to-4 days per week and the oxyE. is okay but do not place too much stock in it for losing 20 pounds

May 16, 2012

Kickbuttowski

I'am a male and can you mention how to get thinner thighs in 3-4 days? please?

May 16, 2012

Name*

What kind of 300 calorie meals do you recommend? Or is it anything as long as its under 300??

May 16, 2012

Adrian bryant

doesnt matter as long as its foods from this list here

May 16, 2012

Chelsea

Hey Adrian, I really love your website it's very useful but will this help me reach my goal?
I am 145 pounds right now (5'3 ft)(15 yrs old).
I am really working hard to lose 20 pounds in ONE MONTH. Meaning by the end of June, I should be 125 pounds.
I would like to lose a lot of weight on my stomach area and keep my gluteal area the way it is. I do exercises 3-4 times a week. I do exercises for (25-30 minutes) on a elliptical machine. and (25-30 minutes) on a treadmill. Then I use a Ab/Hip machine, Weight lifting machine, & A Couple of Abdominal machines For a total of 30 minutes. Which of your tips should I follow and what foods should I eat? And Am I doing the right amount of exercises to lose 20 pounds in one month? This is an emergency!! I would like to look nice for my aunt's wedding which is on July 2nd and your information will be very useful. Thank You.

May 15, 2012

Adrian Bryant

if you have an emergency then do the emergency plan here

May 15, 2012

Bridge

Hi,
I am 40 and have been going up and down in my weight. I weigh over 250 I need to lose 80 lbs. help me please?

May 15, 2012

Adrian Bryant

go here to lose 80 pounds and keep it off

May 15, 2012

diana

Hi Adrian....your website is AMAZING!!!so much information!!!!i need your help:i gave birth 7 months ago and i put a lot of weight on.I am 1.58 cm tall and i weight 68.4 kg at the moment.I've started going to the gym about 2 months ago,around 5 times a week and ive managed to lose 6.6 kg (i was 75 kg when i first started).well i didnt really diet at the time or make regular exercises apart from treadmil and bike.I need you to help me with a weight loss program(diet) and a workout program as well.I need to lose another 12 kg in 2 months please!!!i want to lose weight everywhere and tone up in the same time(inner tighst,tights,belly,etc).As for the diet i think i need more like a meal plan........i really need your advice!thank you!!!!

May 15, 2012

Adrian Bryant

you also go here to lose your last stubborn pounds of fat

May 15, 2012

Rachel

Please help me!

Hi I am 19 yr old female, I'm 5'3 and I can never get under 150 lbs. I need to lose around 20 lbs to be out of the overweight range. I feel like I can never lose those last 20 lbs. I need to lose weight, but I also need to gain strength because I am on the women's rugby team for my college. (the work-outs with the team are not enough.) Please help!

May 15, 2012

Charlotte

My weight has always been my problem, but after hearing that my Aunty was talking about my weight behind my back and did want me in her wedding because of it hurt me .. So iwant to lose at least 20 pound weight by jun the 27th but my problem is I never get past the 1st day and don't know what to eat and how to ho bt eating healthy 4 times a day when all im good at is breaking my dirt and procrastination I don't even know how to stop eating junk food

PLEASE HELP

May 14, 2012

Adrian Bryant

if you follow the plan on this page as is you'll be fine

May 14, 2012

Donnie

Hey,

I'm 18 years old. I'm 5'9 and I am 290 lbs. I honestly want to love a minimum of 50 pounds by August. I walk almost everyday. There isn't a gym anywhere around where I live. How do I lose this weight fast?

May 13, 2012

Tasha Locke

I'm 17, 5'4, girl and getting extreamly close to 200lbs. Next school year I will be a senor in high school. I really want to lose somewhere between 30-80lbs before the summer vacation is over. But i always lose motovation when having to think about what to eat, when to eat, and exercise is the worst. Is there anything i could to make my dream come true, it would mean a lot to me. :(

May 13, 2012

Adrian Bryant

use this simple plan here to lose 80 pounds

May 13, 2012

Lynzy

I'm a 16 year old female, 5'6", 190lbs, and im want to be at a healthy weight because I'm moving this summer to another state and I want to look good and skinny to meet some new people and not have to worry about no one liking me because I'm fat....what should I do?

May 12, 2012

Taylor

Ho Adrian,

I was thinking of doing the emergency plan because I'm going to NYC in a month and would like to lose 20lbs. I wa wondering though, I would like to lose an additional 20-30lbs after I get back... Should I just switch to the permanent weightloss plan? Will I maintain my loss?

May 12, 2012

Adrian Bryant

If you have no trouble sticking to this plan then continue doing it but if not then yes... switch to a permanent plan

May 13, 2012

Hina

heyhow are you? I am 20 yeras old and I am 5'4 and weight 130 pounds now. I use to be a 140 i lose 10 pounds because of the change in my diet plan. however i need to lose about another 20 pounds within the next two weeks because my friends brothers wedding is coming up and i wanna make sure i look good, so will this plan be good enough> also I drink a lot of lemon water, and for lunch i eat oats and salad. for dinner i eat oats sometimes rice. Today after 2 months i had some chips and crackers with some ice cream because we were at a party, and now i feel super guilty abt myself. If i stick to this plan will i be able to lose 20 pounds in 2 weeks??

i was also thinking of going on the lemonade diet

May 12, 2012

Adrian Bryant

you probably will not lose 20 pounds in 2 weeks with this plan being that you are not that overweight

May 13, 2012

Chee

HELP! I am 145lbs and I need to lose another 13lbs within a week!! I have lost a total of 22lbs within the last 2months. But somehow, recently, with cardio exercises (2times per day) at the gym (doing 30mins treadmill,10mins elliptical,10mins cycling per session) I am still stuck at 145lbs for a few days. The weight isn't seems to be plunging!! What can I do?!?! I am on a tomato soup diet(150kcals) together with this plan that you suggested.

May 11, 2012

Adrian Bryant

use this plan here if you're stuck but since you already lost weight (a lot of it) then you need to expect your weight loss rate to be slower

May 11, 2012

Chee

Thanks:) my weight seems to be going down since i change to interval training rather than my usual hr in the gym:)

May 13, 2012

Lexi

Hey Adrian! I'm a 25yr old female. I’m 5'5 & I weigh 200lb. I had recently gained 30 lbs from steroid med(due to an illness)going from 180 to 210.. but I just recently had a tonsillectomy & lost about 10 lbs in 14 days.. what is the best plan for me to loose about 20-30 lbs by end of June?? thank you!

May 11, 2012

Adrian Bryant

if it's not an emergency then you're better off doing 1 of the long term plans here to lose weight and keep it off

May 11, 2012

Katherine

Hey, I'm 16 years old, 5ft.1in. tall, and weigh about 145lbs. My sister is coming to visit and is having me try on bridesmaids dresses in about a month. Plus I have a new bathing suit that needs to fit. I have to lose about 20 pounds all together. Would you suggest this plan, or a different one?

May 10, 2012

Kat

Look. I'm 18 & I was 210 pounds & I weighed myself 30 mins ago I now weigh 189.8, I lost 20 pounds in a month. It takes motivation & commitment. Trust me you will loose even more because your young. I didn't read this before my diet, but I knew all of this already. If you do this, any number you put as your goal means nothing now. I'm trying to loose 80. I got 60 pounds to go, goodluck.

May 10, 2012

Manraj

So, is there a chance i'll be able to loose weight by my grad? If I don't everyone will make fun of me:( Cause I'm fat. Which sucks. But Adrian, I always run around outside.. And I also run the stairs.. Back and fourth (There's like 16 stairs) . And every Tuesday and Thursday I go for the newspaper route and I walk.. Is that good enough, to loose weight in 7 weeks? Can you please help me?!

May 15, 2012

manraj

hey! well , there's 25 days till my grad .im in gr.7 and i weigh 170 pounds. my legs look so ugly in my dress and im so fat:( i really need to lose weight in basicly like 3 weeks? is it possible to lose around 15-20 pounds in 3-4 weeks?

May 09, 2012

Adrian Bryant

it's possible

May 10, 2012

Irina

Hi Adrian. I am 1m67 and 85 kg + I am 51 . I do not trust doctors and Iike what you say... Will try ... Thank you.

May 09, 2012

Sarah

I'm 14 and weigh 137 lbs, by the end of school ( 3 weeks ) i wanna loose 20+ lbs, is this good? Trying to get rid of belly, back, arm, and leg fat.

May 09, 2012

cidalni@hotmail.com

Hi, I was wondering if you have heard of the USANA reset kit. Does it work?, do you recommend it?
BTW Loved your videos and all the weight loss tips.

May 09, 2012

Adrian Bryant

never heard of it

May 10, 2012

srahi@hotmail.com

Good afternoon, I am 5'7 and 200lbs I gained 60 lbs really fast after I got married. I would really like to lose this weight before the end of July do you think it is possible?Its sounds like you have great insight! For some reason I can't break 190 I have tried several times!

May 09, 2012

Adrian Bryant

use the permanent plans here instead to break 190 and beyond

May 10, 2012

farmic

hey Adrian Bryant im 26 year old my weight is 183 pounds & my height is 5'10 my problem I have a lot of belly fat & my waste has some extra fat kindly msg me i m doing exercise from last 8 months(chest , shoulders ,arms) yes i reduce some of my weight, i dont have time for jogging actually because of jogging i got a problem in my knee it didnt pain but everytime i sit on the floor my right knee sounds little voice of crushing

May 09, 2012

Ann

Hi,
I am starting the diet and exercise plan today, I will try my best to follow the routine as stated above and will post the results here after 4 weeks. Right now I am 5.5' and weight 165 lb.

Date May 9, 2012

May 09, 2012

madiha

hey Ann...

im exactly the same height and the same weight... i dunno how old are u but im 26, married and also have a baby. im starting my diet and exercise routine from tom too... hope i stick to it and loose good weight .... gud luck to u too

May 09, 2012

Jinsu

Hello...
I'm 17 years old and weigh 200lbs /: I really want to loose weight! I've tried everything and nothing seems to work..
Please help!!

May 08, 2012

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