46 Answers To Help You Lose Weight Faster…

Answers To Why You Can't Lose Weight

  1. Why can't I lose weight?
  2. I'm doing everything right but I still can't lose weight?
  3. How do I know if I'm gaining muscle & burning fat?
  4. Why it's more challenging to lose your last 10 lbs.
  5. Answers To What Works To Help You Lose Weight

  6. Why most diets don't work
  7. Why Very low calorie diets DO NOT work
  8. The 5 best types of weight loss supplements
  9. Does hCG work?
  10. Do body wraps work for weight loss and to lose inches?
  11. Does the Alli diet pill work?
  12. Will Sit-ups & Crunches get rid of belly fat?
  13. Answers To How Fast You Can Lose Weight

  14. How much weight can you lose in a month?
  15. Top 8 ways to see how fast you can lose weight
  16. Is there a way I can really lose 10 pounds in 1 week?
  17. Why did I lose 5 lbs. my 1st week & only 1-to-2 lbs. per week afterwards?
  18. Will I gain back the weight I lost once I go off my weight loss program?
  19. Answers To How To Eat To Lose Weight

  20. How much do I need to eat to lose weight?
  21. How many meals a day do I need to eat to lose weight?
  22. Can I eat what I want & still lose weight?
  23. How many carbs, protein and fats do I need to lose weight?
  24. How do I count calories?
  25. Do I need to eat back the calories I burn exercising
  26. Will I gain weight if I eat at night before bed?
  27. Will skipping meals make me fat?
  28. Do too many carbs make you fat?
  29. Will protein shakes make me fat?
  30. Will eating fat make me fat?
  31. What & When should I eat before & after I exercise?
  32. Why you need to keep a food journal
  33. Is Caffeine & Coffee OK for weight loss?
  34. How do I not go into starvation mode?
  35. Answers To How To Workout To Lose Weight

  36. I'm I working out hard enough to lose weight?
  37. Will lifting weights make me bulky?
  38. What workouts help you lose weight the fastest?
  39. Do I do Cardio or weights first?
  40. Is it better to use free weights or machines?
  41. How often do I need to change my routine?
  42. What is the best piece of cardio equipment to use for weight loss?
  43. Does muscle turn into fat if I stop working out?
  44. Should I lose weight before lifting weights to build muscle?
  45. How do you warm-up & stretch?
  46. More Answers

  47. How do I prevent & get rid of loose skin?
  48. How can I get rid of cankles?
  49. How do I lose weight when I have PCOS?
  50. How do I lose weight when I have Hypothyroidism?
  51. How do I lose weight when I have Fibromyalgia?
  52. How can I lose weight during Ramadan?

Don't stay on Very Low Calorie Diets (VLCD) for too long because…

You should only use a VLCD for a weight loss emergency so…

You should also look at…

Does hCG really work & Does hCG Promote long term weight loss?

Yes but…

After you've done some simple research and found out for yourself that you're only eating 500 calories a day while on the hCG diet then your common sense will tell you that you'll lose weight fast basically by eating next to nothing everyday and that goes right into your next question…

Does hCG Promote long term weight loss?

NO & Think about this…

How long can you continually eat 500 calories a day and/or afford the hCG and what's worse is…

If you do lose a lot of weight using hCG then you'll quickly gain back all the weight you lost and probably more after you've finished the hCG Diet (See why Very Low Calorie Diets don't work for everybody) and…

Even some studies show that hCG does not work…

You should also look at…

Do body wraps work for weight loss and to lose inches?

Yes in the short term and NO in the long term so…

4 reasons why the Alli Diet Pill won't help you lose weight

  1. Alli has too many disgusting side effects

    If you don't know already… Alli's side effects include frequent and hard to control stools, oily anal discharge, diarrhea, and uncontrollable bowel movements so…

    You have an easy choice to make… You can shit in your pants all day or lose only 1-2 pounds a week which you can do without Alli.
  2. Studies show that people only lost a measly 1-2 pounds a week with Alli

    This can easily be done without Alli.  Just save your money and go on a simple fat loss plan to lose 1-2 pounds a week. alli will not help you lose much weight
  3. You have to go on a low-fat diet

    To prevent disgusting side effects (see reason #1) the makers of Alli say you have to go on a low-fat diet which isn't bad but…  Going on the low fat diet alone is what causes you to lose weight in the first place (not Alli) but…

    I guess if the fear of shitting in your pants (or having uncontrollable bowel movements) all day is enough to make you stop eating unhealthy fatty foods then I guess Alli is okay.
  4. Dr. James Anderson, head of the UK College of Medicine Metabolic Research Group, said this about Alli…

    "First of all, the drug doesn't work unless you have a certain amount of fat in your diet, Most people that are on low-fat diets are eating a lot of carbohydrates."

    "Well, Alli doesn't block carbohydrates. On the other-hand, if you are eating a lot of fat in your diet, you're going to end up saying to yourself, 'I thought I was already toilet trained' because 25 percent of the people use this drug get oily spotting."

How much weight can you lose in a month or a week?

You should reasonably expect to lose 8-to-10 pounds every 4-to-6 weeks if you lose weight the right way by going on a permanent weight loss plan like these here and…

Depending on how overweight you are along with these other weight loss factors… You may lose MORE or less than 8-to-10 pounds every 4-to-6 weeks and you could also end up losing 5-to-10 pounds in your first week on a weight los plan (go here to see why) but…

You will not always lose 10 pounds every 4-to-6 weeks because…

Every time you lose 10-to-20 pounds your weight loss is going to get slower & slower unless you find a ways to break out of your weight loss plateau and…

Going from 200-to-140 pounds is easier (or takes longer) than going from 140-to-120 so…

As you get slimmer…

You could lose 20 pounds in 1 week by…

Going on a fad diet just like when Beyonce lost 20 pounds in 2 weeks using the master cleanse diet but when you lose over 1-to-3 pounds a week then your chances of gaining the weight back you lost are very high so overall…

It's best to make a goal to lose 10 pounds every 4-to-6 weeks &…

You should also look at…

Is there a way I can really lose 10 pounds in 1 week?

The true answer is that you really can't unless you are really overweight and/or…

You may lose 5-to-10 pounds in your first week of starting a weight loss program but…

You can go on some extreme diet like the master cleanse where you eat virtually nothing to lose 10 lbs. fast but in the end you'll probably gain back all the weight you lost (see why) so instead of 10 pounds a week…

You need to focus on 1-to-2 pounds of permanent fat loss per week because…

If you do quickly lose 10 pounds it'll be a combination of FAT Loss + water weight + colon cleansing and…

Make sure that you have a weight loss emergency like an upcoming wedding or something where you have to lose weight fast and if you don't have a weight loss emergency…

Take your time and lose weight at a pace of 1-to-3 pounds of FAT per week permanently so you'll lose weight and never gain any fat back and…

You should also look at…

Why did I lose 5 lbs. my 1st week & then only 1-to-2 lbs. per week afterwards?

The reason why you lost a lot of weight the first 2-to-3 weeks on your weight loss program is because…

You may go back to losing 1-to-3 pounds of fat per week but depending on how overweight you are (or the higher your body fat percentage is…)

You may still lose more than 5 pounds of FAT per week on any weight loss plan but usually…

Losing anything over 5 pounds in your first week is probably due to fat loss, water weight & colon cleansing and…

You should also look at…

Will I gain back the weight I lost once I go off my weight loss program?

The answer to that question mainly depends on you so…

Whether you gain all the weight you lost back or not also depends on how you lost the weight in the first place so…

If you went on a fad diet or a very low calorie diet then chances are very high that you will gain back all the weight you lost and more simply because it's hard for you to stick to these fad diets or Very Low Calorie Diets for extended periods of time but…

To maintain your weight…

You should also look at…

Will I gain weight if I eat before bed?

NO & here is why…

You gain weight by eating too many calories along with not being active (or being lazy) so basically…

Gaining weight (along with maintaining & losing weight) is all based on how many total calories you eat & NOT WHEN YOU EAT but…

What about eating carbs late after 6pm?

Same answer as above ↑ so remember…

Weight loss, weight gain and maintaining your weight is all about how much you eat and not when, where, or what you eat (maybe with the slight exception of simple carbs) and…

You should also look at…

Will skipping meals make me fat?

The quick answer is no and skipping meals every once in a while is not going to make you gain fat or not lose weight and…

Even if you constantly skip meals and/or eat an extremely low amount of calories you still will not gain any fat because…

The only way you'll gain weight is if you eat too much along with being very lazy so…

It doesn't matter WHEN you eat or HOW many meals you skip.

You should also look at…

Does eating too many carbs make me fat?

The answer is YES if…

You eat too many simple carbs like snacks, deserts, sodas or any of the other bad foods for weight loss because…

Simple or processed carbs make your blood sugar or energy levels go up quickly and after that… Your blood sugar or energy levels quickly go back down making you crave for more and more simple carbs and…

It's this constant craving of simple carbs (or bad foods) that cause you to eat too many calories making you gain weight but…

If you had enough self control and you could limit the amount of bad foods you eat and still stay within the limited amount of calories you need to eat to lose weight then…

You could possibly lose weight just eating mainly carbs but of course… I highly recommend that you do not eat a diet of mainly simple carbs due to the simple fact that…

Simple carbs are more easily converted to fat in the body than complex carbs, lean proteins and fats but on the other hand…

Eating too many carbs will not make you fat if…

You eat mostly complex or unprocessed carbs like fruits & veggies, oatmeal and brown rice or any of the other 200+ weight loss foods here because…

Complex carbs fill you up quickly on less calories making you feel full for longer periods of time and unlike simple carbs…

Complex carbs keeps your blood sugar or energy levels steady for much longer periods of time preventing any of the energy crashes and cravings that come from simple carbs but…

The major answer to the carb question is NO because…

Only eating too many calories along with being lazy or inactive makes you fat but hopefully… After reading this you will not eat as many simple carbs to prevent potential weight gains while eating more complex carbs to lose weight.

You should also look at…

Will protein shakes make me fat?

NO Because…

The only way you can gain weight is by eating TOO MUCH or by eating too many calories along with being very inactive so for example…

If you only needed to eat 2000 calories a day to maintain your weight then you would have to eat over 2000 calories worth of protein shakes to gain weight just from drinking protein shakes so…

You need to eat more calories than you need to maintain your weight to actually gain weight but…

Protein shakes & supplements can be used on a muscle mass gaining diet or a diet to gain weight & get curves to help you gain weight and/or muscle mass while on those plans but on the other hand…

Protein shakes & supplements or just protein in general can be used to help you lose weight while on a weight loss diet plan and…

You should also look at…

Will eating fat make me fat &… Will a low fat diet help me lose weight faster?

NO & NO because…

Only eating too many calories and being very lazy (or inactive) makes you fat and…

A low fat diet will not necessarily make you lose weight and only eating the right amount of total calories will so…

You can still be on a high fat diet and still lose weight as long as you are eating the right amount of total calories to lose weight – It's just that fat has twice as many calories per gram than carbs and protein (fat has 9 calories per gram while carbs and protein only has 4 calories per gram) so basically…

You can't eat many fats before going over your total calorie limit to lose weight &…

As for your health you want to avoid both saturated and transunsaturated fats as much as possible while including more of these good fats that actually burn fat in your diet.

You should also look at…

What & When should I eat before & after I exercise to lose weight?

Before you workout it's best to eat a normal balanced meal that includes complex carbs, lean proteins and fats so…

You can also workout first thing in the morning before breakfast (or before your first meal of the day) on an empty stomach - see how to burn fat faster in the morning so if you're working out twice a day…

If you are eating 4-to-6 smaller meals a day then you can schedule in your workouts 45-to-90 minutes before and after your workouts or…

If you are eating 3-to-4 larger meals a day then you may want to eat your larger meals about 1-to-2 hours before your workouts to prevent cramping but …

Eating before you workout is really only necessary if you feel you may end up lacking energy or getting hungry while you workout and usually if you are on a weight loss diet anyway… Your meals will always probably come within 1-to-2 hours of your workouts but…

You can easily take care of any hunger and energy problems simply by taking a fat burner 30-to-60 minutes before you workout to give you more energy and kill any hunger cravings you might get while working out.

You should also look at…

Women: 3 reasons why weights won't make you bulky like a man…

  1. As a woman you don't have nearly the same amount of testosterone as men do to build bigger bulkier muscles and usually…
  2. Most women are on weight loss diets while lifting weights and these types of diets will not help you gain large amounts of muscle mass and…
  3. Even if you are eating a normal amount of calories while you lift weights you still won't gain lots of muscle mass due to the fact that you need to eat a lot more than normal to gain lots of muscle mass.

You should also look at…

What workouts help you lose weight the fastest?

Intervals or any high intensity training (or HIT) are the types of workouts that will help you burn fat the fastest because…

Intervals & high intensity training helps you burn the most calories (or fat) during and after your workout because of the after burn effect (see how the after burn effect increase your metabolism) and…

Intervals, HIT or anything on a level 7 on a 1-to-10 scale with 10 being very intense will absolutely help you burn fat the fastest but any high intensity workout should only be done 3-to-4 times a week 1-to-2 times a day for only 10-to-40 minutes (watch 8 rules for losing 2-to-4 pounds every week with intervals) and…

If you are not in shape or just too lazy to do Intervals & high intensity training then you can still lose weight fast doing lower intensity activities but just not as fast as you would if your workout plan consisted mainly of Intervals & high intensity training.

You should also look at…

Do I do Cardio or weights first?

When you're trying to lose weight or burn fat it really does not matter what order you do your workouts in to lose weight but…

Here's 2 reasons why you should do your weight training first…

  1. If you do your cardio or interval workout first your muscles may be too exhausted for you to get in a quality weight training workout to help you tone up or build muscle and…
  2. Working out with weights first helps you burn off most of your stored muscle glycogen (or carbs) for energy so when you do get ready to do your cardio or interval workout you'll burn a much higher percentage of fat

You should also look at…

Is it better to use free weights or machines?

Neither is better than the other and both can be used to build a better looking body and doing one over the other is not going to give you faster results.

Getting a better looking body with weight training is done by you progressively using heavier weights (more resistance), doing more reps and/or sets each time you work out with weights so…

Using free weights or machines will help you get the body you want.

You should also look at…

How often should I change up my exercise routine?

You generally want to do a different exercise or make changes to your current routine every 4-to-6 weeks to prevent YOU & YOUR body from getting used to the same thing so you can keep getting the results you want but…

You don't have to make changes and this is especially true if you keep getting the same results week after week with your current routine and…

Everybody is different so for example… you may lose 100 pounds doing the same bike workout everyday while your friend may need to continually make changes every 4-to-6 weeks by doing a different workout or by making the bike workout more intense to lose 100 pounds.

You should also look at…

What is the best piece of cardio equipment to use to lose weight?

Should I use a treadmill, elliptical, stepper or etc.?

It does not matter what cardio machine you use because they will all help you lose weight but…

The best one that YOU should use is….

You MAY need to switch the cardio machine you're using, the weight loss activity you're doing or even your entire weight loss workout every 4-to-6 weeks so you can prevent YOU & YOUR body from getting used to the same workout so you can keep losing weight but…

If you are limited to using only 1 piece of cardio equipment or if you really like the cardio machine you are using then you definitely want to gradually make your workout more intense if you want to keep losing weight using the same piece of cardio equipment (See #1-thru-6 on how to lose weight faster)

You should also look at…

Does muscle turn into fat if I stop working out?


Your muscles may shrink or atrophy from inactivity if you stop working out for a long period of time and it's biochemically impossible for your muscles to turn into fat and vice versa…

Fat does not turn into muscle because you workout and fat can only be burned off with diet and exercise and you can only gain fat when you eat too much combined with being too lazy.

You should also look at…

Should I lose weight 1st before lifting weights?

NO &…

It is perfectly fine to lift weights to tone up if you're a woman or build more muscle if you're a guy as you lose weight since building muscle increases your metabolism making you burn fat faster but…

Here is 2 things you should know if you are going to lose weight and build muscle at the same time…

  1. As you lose weight and gain muscle you are going to look better but when you step on a scale you may see that you either lost weight, lost very little weight or may even gained weight simply because you have lost the UGLY body fat and gained SEXIER muscle so in that case…

    Don't freak out because when you look in the mirror you will see that you'll look much better naked and…
  2. Don't expect to "see" any results from lifting weights until you have lost enough weight because doing stomach exercises, thigh exercises and etc. will not help you lose fat from those specific areas and…

    To lose fat you mainly need to focus on your diet and exercise plan and once you lose the fat… You can "see" the results from lifting weights where you have built more muscle or toned up.

You should also look at…

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There are 99 comments


Are there any workouts to gain muscle without using weights? I don't have weights and can't afford to buy them right now and can't afford the gym either.

February 21, 2015

Adrian Bryant

have yu seen this

February 21, 2015


Just what I was looking for! Thanks!

February 23, 2015


Hi I'm Jamie, I'm around 5'5" or something and I'm 16 I currently weigh 65 kilos and need to get roughly around to 56 kilos I want to lose at least 5-10 kilos in 2 weeks but even tho I'm taking rapid loss shakes and eating small amounts of food it doesn't seem to be working, also I can't exercise out of the house so I'm forced to do quiet exercises in my room but it doesn't seem to do anything. I really would like alittle help on how to lose at least 5 kilos in 2 weeks? Can u help me :( I got down 7 kilos but then stopped on 65 and can't seem to get below it.

January 04, 2015


hi i have a busy and non regular work schedules, so that means my lunches are not the same, the only thing i can pretty much garauntee is a healthy breakfast, so its hard for me to eat 4 meals a day, any recommendations?

December 22, 2014


Hi Adrian,
I'm 47, 5'3" and started losing weight with my husband by cutting down the carbs and working out everyday. We started 4/4/14 and I've lost 21.6lbs to date. I've still have a way to go. Love this site; it's given me much info. Do you have any toning exercises? Like for the upper arms, mid-section, and hip and thighs. Those are the problem areas I'd like to work on. Thank you!

July 21, 2014

Adrian Bryant

start here

July 21, 2014

Sahar khan

Hi, i am 28 years old my bmi is 33.1 and my weight is 74kg which is 163lbs and height is 5ft i am obese i am having the problem of pcos and under active thyroidism all my body fats are coming on my upper part like arms back neck and chin i am reAlly worried i started walk daily 45 minutes fast and i cutoff suger intake and bread,potatoes,rice.and other things which cause weight gain ,i am taking 3 cups of green tea with lemon drops in it ,i am starting gym from monday plz suggest me how can i rid off from my obessity plz thanx

June 21, 2014


Hi adrian first of all thanks for all you do. You trully are an amazing guy for helping us become better with our bodies. Im a 24 year old mother of 1 as a teen the most i wighed was 150 after the years now ihave gained weight. As of april 15 2014 we as in me and my husband, decided to change our eating habits and started exercising more. That day i wighed in at 176lbs its been aproximetly 8 weeks now and im at 160lbs today, loosing about 1or 2 pounds a week and i feel great knowing that this time im doing things right and getting closer to my goal. My goal is to loose 20lbs and weigh at most 155lbs. Once im at that point ill see if i want to loose more or not. Now my question is should i keep doingjust cardio and your interval training videos and wait till im at 155 to start toning or shouldi do both right now...im confused i know that if i start weights i can burn fat but i dnt know if i should wait or not...please help :) also is it ok or normal if in these past 2 weeks i have been only loosing 1lb a week im used to it being 2 or 3 a week should i exercise harder or longer...

June 18, 2014

Adrian Bryant

#1. yes, your weight loss rate gets slower as you get closer to your goal but go here to speed things up

#2. you can start with the weights now if you want to but don't freak out if you gain weight. see why

June 19, 2014


hello, I am a 44 years old I have hypothyroid. So its very hard to maintain a healthy weight. I have started aerobics and treadmill. I have been working out at least 6x a week for a month now. My clothes are fitting me better but the scale is not moving. Any suggestions on how I drop the weight with my metabolism not working right.

March 29, 2014

Adrian Bryant

are you tracking the amount of caloreis you eat

March 30, 2014


I started phentermine last month and have lost 17lbs. Down from 253 to 236. I haven't noticed a difference in my clothes though. I've been constantly bugging my husband to weigh himself to make sure the scale is right and it seems to be. When should I notice a difference? Is it safe to of lost 17lbs in 5 weeks?

November 29, 2013

Adrian Bryant

you always lose weight fast at the start of any weight loss plan and your weight loss slows as you get closer to your goal

December 01, 2013

Sarah M

Hi there, I've just been reading through your site and find that you contradict what most nutritionists say about starvation mode ans eating under 1000 calories a day and so I was wondering if I could express some concerns I have to you and hopefully you can put my mind at ease about some things ?

October 26, 2013

Adrian Bryant

what are your concerns

October 27, 2013


Hi I am 5'5 and weight 190. . I am 51 and going thru menopause. over the past year my stomach and mid section has grown alot. I recently started watching my diet (5 to 6 small meals a day) and working out. Lost 10 pounds in 3 wks. I have always been active...took a break here and there but for the most part..i enjoy it. I wear a size 14..which is okay. I want to know...what can I do to trim the fat AROUND my waist and stomach. work out and diet. Thanks

October 10, 2013

Adrian Bryant

see this

October 11, 2013


Hi Adrian. I'm 5 foot 5 and 47 kg. I used to weigh around 60 kg but then I started eating 1000 calories a day and got to the weight I am right now.
I want to maintain my weight now and myfitnesspal says I can eat around 1500 and maintain it. Is this really true? I'm afraid I'll gain all the weight back. Right now I'm eating 1200 cals 5 days a week and 1500 on the weekends.


September 28, 2013

Adrian Bryant

you'll only know if it is true thru your own trial & error of tracking your calories with MFP or another food journal

September 28, 2013


A mouse eats 1200 cals. a day. At 1200 a day u are losing muscle mass for sure.

February 03, 2015

Adrian bryant

I used to be very healthy 5 years a go, and gain 45-60 pounds, basically 10 pounds per year aprox. I am 5'5 and 26 years old, Ive been to doctors and all of them say i should weight from 135-145 lbs, now 198. Although my main goal is to get and be healthy for the rest of my life, not only to look good, but to be able to do the things I used too, I have an emergency to loose weight. My wedding is in january 04 2014, being today sep 5 2013, i hve very little time to loose most of it. I know you posted the emergency plan for 20 pnds for 1 month, what can I do after that for the other two months? I dont expext to loose 60 lbs in 3 months, sense is not healthy, but at least 45-50, pictures are forever, and want to look healthy and good in my wedding pictures. What do yo recomend? Sorry for all the time a took. Also, Im very healthy, ive done all test with the doctors, and got my self in to the gym, and taking coffee bean extract 30 min before breakfast. Have a great day!

September 05, 2013

Adrian Bryant

I suggest you do this plan here for the long term and no matter what diet you do you will lose a lot of weight very fast at the start of the plan

September 05, 2013


Hi I'm 28 yrs old a mother of 2. I'm 5"6 and weigh 226 to 230 range I use to weigh about 150 before my kids and I never been able to stick to a diet. I need a diet and exercise plan badly cause heart diesese runs in my family. My bad habits are sodas fried foods/processed foods eating too much of a portion and eating it to late before bedtime how do I change this all so I can lose the weight, eat healthier. And just have a better over all lifestyle with this topic. Thanks

September 01, 2013

Adrian Bryant

use this workout and this diet

September 01, 2013


What is a protein poweder mix that you suggest to drink to lose weight? One that you can use as a meal replacement or a afterwork out snack

August 06, 2013

Adrian Bryant

any protein powder is fine I would just pick one that taste the best to you

August 06, 2013


Hi, after 3 children I'm overweight. I am 5'7 and weight 177 lbs. Currently, I'm doing sit-ups, leg lifts, jumping jacks, joking in place, weight lifting. I do not however, break a sweat, should I attempt to push myself harder when working out. I hate the taste of a lot of health foods and shakes, could you recommend a good starting out diet for me please? Thanks.

July 09, 2013


Dear Adrian, hello again, I need your kind advice. I am the mom of a 4 month old baby boy. I started going to the gym a month ago with the main purpose of losing 50 lbs (and of changing my eating habits of course). I was lucky since my baby was born cause I got the help from my mom to take care of him while I was at work (I work from 7 am to 4:45 pm, on a desk job) and she also helped me out with other few things like preparing the bottles for the day, and keeping him safe until I came back from the gym. As you may realize I said I WAS LUCKY, well, this is cause starting next monday my mom's help will be gone and my baby will start going to the daycare. So, this comes to change things terribly with my current plans (or at least that is what I -maybe wrongly- think?). The thing that I wanted to ask you is, if I do some home workouts as the ones shown here like jumping jacks, squats, skii steps, etc. do you think it would be enough for me to keep losing weight? I am planning on buying a used treadmill later and slowly to start buying some free weights or a barbell (due to my actual budget maybe buying one weight per month or something like that) but I am worrying cause I am not sure when would I be able to get all this equipment to do like my own mini gym at home, and I really cannot leave home for going to the gym cause I don't have any close person to leave my baby with. Daycare closes at 5:30 so that option is out and my hubby works all day and goes to college at night :(. I hope you could help me out

May 07, 2013

Adrian Bryant

if weight loss is your goal then all you need to do is stay active or stay 1acitve at your current level to maintain your current weight loss rate but yes... you can surely lose weight at home without the gym.

see this for how

May 07, 2013


Hello, Adrian, let me ask you something. In a few days, after six weeks, I´ll take a break from a set of exercises to get bigger muscles that I took from your fantastic website. I´d need to lose about 5 kilos and, although I don´t expect to lose them during the 2-week break, I´ll try to do my best.
There´re plenty of ideas to lose fat in your website, but I couldn´t find an answer to this doubt: should I change everything during the break, this is, diet and -of course-exercises? In theory I think I should, but I don´t know if, as muscles get bigger when we´re not training, changing what I eat could be good to lose fat but bad for my muscles to maintain or improve my training when the break is over. What´s your opinion? :)

April 14, 2013

Adrian Bryant

the best thing you can do to lose fat while maintaining or gaining muscle is to do this plan here

April 15, 2013


So, Adrian, from all the options in your 6-week plans, which one do you recommend? I´ve been following some of the exercises to gain muscle, so I don´t know if now I should chose those exercises which don´t involve weight lifting (so that I don´t directly use those muscles who I´m supposed to let "relax and grow" during the following weeks) or actually any of them would be ok. Thanks again!

April 24, 2013

Adrian Bryant

just follow the plan as is. one option is not better than the other as they will all give you a kick-ass workout

April 25, 2013


Another question, can running up bleachers be the equivalent of uphill sprints?

April 02, 2013

Adrian Bryant

no, see why

April 02, 2013


Hi Adrian,
Will weighted donkey kicks using heavy weights on the smith machine produce more permanent top butt muscles (higher butt)?

March 30, 2013

Adrian Bryant

It would but you don't have to go thru all that trouble. regular squats and hip trust will help with that

March 31, 2013


Okay, thank you so much.

March 31, 2013


Firstly can I just say your website is amazing and has helped me so much! I'm 18, 5ft 7 and currently weigh around 200lbs (i've lost 24lbs so far).. i've been working out for around 8 weeks now but recently i've become VERY tired and I have aches/pains all over. I feel like if I stop working out altogether I'll lose all motivation and put my weight back on but I don't know what to do! Please help?

March 21, 2013

Adrian Bryant

how often and how intense are you working out?

March 22, 2013


I'm working out about 5-6 times a week at a moderate intensity

March 24, 2013

Adrian Bryant

use these 8 rules here and that way...

you'll workout less (3-4 days) but much more intense still allowing youto lose weight faster while giving yourself more rest

March 24, 2013


I'm 4'11 and weight 135. I have had 2 children and I'm 23 years old. I gain weight mostly in my stomach and arms before anywhere else.... I'm active in the sense that my job has me walking all day long but other than that I don't exercise. I am changing my lifestyle but when it comes to losing weight/being fit and to start working out I have no idea where to start. Can you please guide me on where to start. I'm ready for this change and it is very needed. I would like to work honestly on flattening my stomach, toning my arm, my back gains weight as well and I would love to lose that, and to work on lifting my butt and make it a bit bigger. i'm feeling so top heavy its really killing my confidence. Any advice will go a long way.
Thank You,

March 18, 2013

Adrian Bryant

start off by using this workout and this diet

March 19, 2013


Hi Adrian,
Im 42 years old 5.2" and 158 Ibs I really want to lose 20 Ib within a month, i don't like how my arm a how my arms look flabby and my stomach too please help me Im really serious and, I drink Marcela juice every morning before breakfast and for breakfast I eat amaranth,greek yogurt and cottage cheese, lunch is whole wheat bread, with soya cheese, dinner is around 6:30 pm but still i gain weight don't know what to do any more, and my job is active plus desk jobs , please help

March 10, 2013


Hi Adrian, I'm 5'8'', 140 lbs,need professional's perspective, how long should I wait after exercise before I can consume fat without storing it? Thanks in advance.

March 07, 2013

Adrian Bryant

you'll only store fat if you eat too much so it does not matter how long you wait as long as you are eating the right amount of total calories

March 08, 2013


I am 151cms and about 120 pounds....want to lose roughly 15 pounds and tone up and get firm all over..I'm 44 years old and not in very good shape...could you suggest a good workout for me please? Thanks.

February 05, 2013

Adrian Bryant

this plan here

February 06, 2013


I started the weight loss plan last week and lost 8 pounds :) Do I put a new weight in now or keep following my beginning weight plan (with the same calories a day?)

November 05, 2012

Adrian Bryant

how many calories are you eating now or what range of calories are you eting

November 05, 2012


I need to lose 25 pounds. I am 5 ft 3 in and weigh 155. I am hypothyroid and working with my doctor on armour thyroid dosage. Anyways, I am sick of carrying around this 25 pounds. Can I do your lose 20 pounds in 4 wks. I don't have an emergency coming up to lose the weight, I just need to see quick results, or I get bored and unmotivated. I just want to lose weight as healthy and fast as possible. Thanks, Samantha

October 25, 2012

Adrian Bryant

yes , you can do that

October 25, 2012


I know people always say that it is not that easy for women to gain muscle, but my calf muscles tend to bulk up very easily. I was never an athlete and I barely do any exercise. I am trying to lose weight. What kind of exercise would you recommend that will not increase the size of my calves, or are there any exercises that will help to get rid of big calf muscles? I would like to get lean legs without bulking them up. Thanks

October 14, 2012

Adrian Bryant

what is your weight & height now?

October 14, 2012


Is pilates good for a full body workout???
if so, Is yoga better or worse???
Im just wondering as Im thinking i might take it up

October 06, 2012

Adrian Bryant

both are good full body workouts

October 08, 2012


I noticed that you listed one of the foods to not eat is popcorn. Is this just packaged popcorn? Can I still eat no oil air popped?

September 27, 2012

Adrian Bryant

you want to avoid popcorn that has been processed meaning all the extra added oils, butters, salts and etc.

September 28, 2012


Hi I am a 40 yr wife and mom who works the 3-11pm shift. Haven't done real exercise in over 6yrs. Most movement I get is at work walking around all night with limited sitting. I weigh 265lbs and am only 5'4". Needless to say my bmi is over 40 and I am considered obese. I have been very fatigued and I know I need energy and weight loss. I am not sure where to begin. Which program should I begin with. I need baby steps before I jump into major change which will cause me to eventually fail. Please help. Thanks

September 08, 2012

Adrian Bryant

start with this plan here to fit your busy schedule

September 09, 2012


Hi, I have been working out and eating "somewhat" right and have seen little to no results..However tomorrow starts the day that im cutting meat out of my diet for a and adding two meal replacement shakes.. i am 197..194 on a good day and im trying to lose 30 to 35lbs.. 40 if possible by my 30th birthday at the end of november...Is this even possible?? If so what do you recommend..HELP!!!!!!!

September 06, 2012


About five months ago i was addmited to hospital with pnumonia,i had a tube but in my lund to drain all the phleme,then given a trial drug to try to break down all the puss around the plural area as a result of this well as soon as they injected the drug in the morning my pyjama's were getting cut off of me by night. My stomach,behind,upperthighs and stomach were extremley swollen, my liver function was was near 700 and my ribs were bruised from that. after i was let go i looked 9 months pregnant,and still now look atleast 5 months pregnant. i went in a slim 5/7 girl whose weight has gained atleast 12 kg,do u think this is water retention? also because of all the extra weight in my gut area ive had a bladder prolapse. ive alway's been skinny and batteld to gain weight. Any suggestions would help. Sorry im also very tired all the time.

August 24, 2012

Adrian bryant

first of all have you talked to the doctors who prescribed the medication and asked them if the side effects was water retention?

are you still on those drugs?

August 24, 2012


I have a Sole E95 Elliptical that has a interval training feature. The only thing is when I do a thirty minutes workout it averages out the time into four segments of two, one minute and thirty second high intervals followed by two, one minute and thirty second low intervals. It also averages in a warmup and cool down time. My resistance level is fifteen on high intervals and 7 on low intervals with lower resistance on warm up and cool down. What do you think about this? If I have been training for many years is thirty minutes enough time?

August 13, 2012

Adrian bryant

that's good enough to start with but as you get closer to your weight loss goal you will have to increase the intensity of your workout

August 14, 2012


I do seventy percent of my heart rate during the low intervals and eighty five percent of my heart rate during the high intervals. Is that good? Should I move up to 40 minute workouts? I exercise five days a week.

August 14, 2012

Adrian bryant

like i said that is good for now but as you get closer to your goal you will need to follow 1-thru-6 hereto keep losing weight

August 15, 2012


Thanks for you time.

August 15, 2012


I'm 5"8-5"7 and I'm 170lbs 13yrs. I really wanna get down to 130-120lbs
I need to get rid of my thighs-muffin top-armfat-bellyfat.
I know. Its a lot but i have my heart set to it and I know i can do it. I wanna walk into high school looking sexy and awsome not to be the fattest girl in school. Thanks

July 23, 2012

Adrian bryant

any of these plans will get you to 120

July 23, 2012


Hi Adrian,
Thank you for putting together this amazing website!!

I'd really appreciate your advise:
I've been on a medically supervised weight loss plan to lose 50 pounds. My caloric intake, on average, is 1150 calories/day. My physical activity is about 2000-3000 calories burned per week. This 1st month, I lost 14 pounds. My nutritionist said not to expect this 3.5 pound loss every week. With this in mind, I MAY lose the remaining 36 pounds over 18 more weeks (at 2 pounds per wk). Is it possible to lose more that 2 pounds a week if I'm only consuming 8000 each week?? I can't eat any less & i cant realistically can't exercise for hrs a day. What is your best advise for my situation? Most efficient & effective exer. plan?

Thanks much!
Celle from Philly

July 10, 2012


I love your website. I just wanted to comment on HCG. HCG is a protocal, and its not meant for long term use. Dangers associated with it, have to do with abuse, and not using it as intended. Fasting is another example of something that works, but gets a bad rap as well, its because you have to know how to use it and what you are doing.
I lost 60 pounds, doing 2 rounds of HCG, after I had a baby. It was the perfect solution for me, because after having a baby and breastfeeding, your body goes into fat accumulation mode, no matter how much exercise, or how good your diet. (due to estrogen receptors). HCG was my first introduction to a protocal, and then eventually fasting. (fasting for short periods can correct a lot of imbalances naturally).
HCG is not for people trying to lose the last 25 pounds however. After that, only hard core exercise, and diet will prevail, but HCG does have a place for the right people. People need to read the actual book by the doctor that invented the protocal, and not listen to media hype. The Master Cleanse Diet, also works, and again, its a protocal to reset your organs, and clean out waste. Its not meant for long term use. Cleansing diets eliminate toxins, which helps your metabolism in the long run, when you do decide to eat and exercise again. Now, because of your site, I've been able to lose the last 25 pounds!!!

June 30, 2012


Hi Adrian,

I am 17 years old and have been working out for 2 years now. When I entered High School, I was 225 pounds about but now I weigh 170 due to working out. I have been trying to gain muscle and look good but I keep wondering If i should cut 10 more pounds first. I have been at 170 for a year and started lifting alot 4 months ago and noticed some results but I still have a small gut that's very flabby (I'm wondering if this is skin rather than fat since I lost 55 pounds in less than a year).

So, I need to know what I should do, should I cut 10 more lbs or continue what I'm doing? And if I should cut 10 more pounds, what should I do to get there?


June 27, 2012


I need help understanding whats going on with my body. I gained 30lbs in the last year and for the last three months have been working out 4 days a week for an hour on a stepper or mostly walking hills. with a diet of greens, brown rice and some chicken at lunch and dinner and almonds,and coffee at breakfast. when I started the weight loss program, I was 5ft 3in and 157 lbs and for the past couple of months, the scale would not budge no matter how dilligent I was about working out. Well my clothes dont fit as tight but still are tight and I stepped on thescxale this afternoon and I now weigh 163lbs! I was so disappointed and discouraged. Im not sure what im doing wrong. I almost feel like giving up and stop exercising. I did my workouts/decreased calorie intake so well the past two weeks ii thought for sure I blasted through a,plateu and was sure I would have seen a loss of weight. Instead, I am at the highest weight ive,ever been. Please tell me what im doing wrong?

June 20, 2012

Adrian Bryant

has your workout been the same the whole time and do you track your calorie intake?

June 20, 2012


My workout varies since I got a bike a month aho. So its either walking the hills, stairclumber at gym or ruding my bike at least 30 mins...i try to do all three at least once a week. Mant times I work out twice a day. I dont track cakories but make mental notes about what ive eaten. Ive never felt so deprived before, I feel like if I need to cut back on calirie intake, ill be too hungry.
I was bulimic for 13 years and only in the last year have nit binged and purged and I suspect ive ruined my metabolism froom all the harshness of my past eating disorder. Could that be possible?

June 20, 2012

Adrian Bryant

start tracking your calories so we can make sure that is not the problem

June 21, 2012


Ok, I started tracking my calories on tuesday with the food journal you have on this site. 950ca on tuesday and 1210ca wed, 1265ca today. I have tracked my usual diet and didnt realize how little I eat. The weight wont budge.

June 22, 2012

Adrian Bryant

ok, your calorie level is just fine so let's start doing these workouts here

June 22, 2012


I'm a women, and I was wondering does taking protein shakes, while working out make you game bigger muscle. I am trying to prevent getting bigger muscle, while using protein shakes for meal replacement.

June 13, 2012

Adrian Bryant

making your muscle stronger makes it bigger so unless you are using heavy weights to get stronger you will not have to worry too much about getting bigger muscles

June 14, 2012


Hi Adrian,

I need help please.
I have been trying to lose weight since december last year and I am just so disappointed with the results.
I workout 4hours a day, have already reduced my calorie intake to 1300 but despite working out really hard I am not able to see any improvement in my body tone.

I am losing weight I notice that but at a very slow pace even though most of my workouts are high intensity, and I have started noticing that my body looks completely ugly, there is just too much fat now hanging around my arms and thighs...it seems like if I lose all the weight I wont have anything left in my body... I am not sure I am able to explain it... but I had been inactive for 6 years due to my illness and gained lot of fat over time and I think I have also lost all my muscles due to inactivity. I am really confused what I should do, If I try to limit my calorie intake and continue with the workout I might probably lose weight but not gain muscles and If I increase my calorie intake like you mentioned I might as well increase the body weight.. what should I do should I eat more or less, focus on muscle toning or weight loss, avoid or incorporate certain diets... Please help.

I am very depressed over this ugly body I have got since I started working out. I'd thought it would look better but :(

P.S - I look skinny fat now.... fat that hangs around :(

June 13, 2012

Adrian Bryant

what is your weight and height now?

June 14, 2012


My weight is 120Pounds and height is 4'11.

June 14, 2012

Adrian Bryant

start using this plan so you can lose fat and firm up at the same time to look sexier

June 14, 2012


Hi Adrian, I have a problem with my eating. I have been exercising hard lately and I need fuel but I can't eat more than 1300 calories a day. I cannot eat breakfast. I try to eat a half a banana by 10am. I function on coffee till midday or even 2pm. I only start to feel hungry in the afternoon. How do I do this? Is it bad eating oats in the evening? Will it still give me energy for 10am workout next day? This is harder than lifting weights lol

May 28, 2012

Adrian Bryant

the coffee may be the reason for your bad habits

May 28, 2012


If I am trying to plan a 40/50/10 ratio meal plan and the carbs will be mostly fruits and vegtables, how do I figure out how many grams of carbs are in each serving of vegtables? Do I look up each one? Are vegtables counted the same as a bread or grain?
Thank you,

March 31, 2012

Adrian Bryant

Yes, the carb grams for veggies & fruits are the same (4 cal per gram) as bread carbs

April 02, 2012

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