How do I know I'm working out hard enough to lose weight?

If your workout is easy or low intensity,

• Workout at least 45 minutes for 4 days a week to see good weight loss results.

If your workout is hard or high intensity

• Workout at least 15 minutes for 2 days a week to see good weight loss results.

The more overweight you are,

• You can workout at a lower intensity for less time and less often because you burn more calories / lose weight faster than a lighter person.

As you get closer to your weight loss goal,

• You may need to workout at a higher intensity and/or longer & more often to keep losing weight at near the same pace of an overweight person.

Real Life Examples

James was so overweight he lost 30 pounds in his first 30 days working out.

Adrian, I did your workouts with 1 hour of weight training every other day. 30 days, 30 lbs & 6 inches off waist. Thank you for your motivation!!!!James Burns‬

But it took Marlene over 30 days to lose her last 10 pounds of belly fat.

Adrian, I'm so HAPPY!! With your advice, I finally made it to 115 poundsMarlene Paiva

4 Ways to tell if you're doing a HIGH or LOW Intensity workout

1. Find your fat burning zone (target heart rate)

Type your age in this box here → To find your fat burning zone and

• Your heart needs to be beating -to- beats per minute for a moderate-to-high intensity workout and,
• Anything below-to- is low intensity and anything above -to-  is high intensity or HIIT

To find your fat burning zone while exercising,

• Stop exercising & take your pulse for 10 seconds and then multiply that number by 6 to see your beats per minute.
• Some home & gym equipment (like Treadmills, Bikes & Elliptical) will take your pulse for you or,
• Wear a Heart Rate Monitor during your workouts.

2. Rate the intensity on a Scale of 1-to-10

• 1-to-4 is low intensity.
• 5-to-7 is moderate-to-high intensity.
• 8-to-10 is high intensity.

3. Talk Test

• Low intensity = You can sing your favorite song or have a conversation while exercising.
• Moderate-to-High intensity = You can't sing but… You can have an 'Interrupted Conversation' meaning you have to stop and catch your breath between words.
• High intensity = It becomes difficult to talk or you can't talk at all while exercising.

4. Sweat Test

• Low intensity = No sweat & No problem
• Moderate-to-High intensity = Breaking a sweat.
• High intensity = Sweating profusely. It seems like you can ring a gallon of sweat from your shirt after exercising.