Leave any comments or questions in the form below &... I'll answer back ASAP
hi if u go on a diet plan and stop, i heard u gain more weight how do u keep the weight off ?
and what kind of exercises are good for u while on a extreme diet plan ?
one more if u drink water at night do u gain water weight ?
thank you so much
Hazel
In most cases - NO but if you have doubts about doing them...
Find another activity to burn fat but overall...
I don't think you have anything to worry about.
I use the stariclimber a lot myself and I've seen no increase in leg size
Hello
I'm a little concerned that cardio exercise such as stairclimbing or cycling will make my legs bigger. Internet sources say no but I know quite a few female cycling enthusiasts with big muscular legs. What do you think?
kevin
You're never going to get a DEAD ON accurate body fat test unless you use more expensive methods but with your height and weight - I think you more than likely are 10-12% fat
Im not sure what my real bf% is. It says on your bf% calculator that im at 10.23%. Im 5"9 137lbs with a 29.8 waist. I checked out anthony ellis website to see his before and after pictures.
In the before picture it says he was 5"9 135lbs, 26.5 inch waist at 11.5%bf.
I have more than 3 inches on him at the waist but the calculator says I have a lower bf%. It just doesn't make sense.
Can you help me figure out my true bf% so I noe what im at?
Anonymous
Intervals or HIIT - see NowLoss.com/i
Hello...I am 153lbs 5'8. I really dont want to loose much more weight however I still have a little tummy fat and love handles. Any suggests on how I can get rid of the stubron belly fat with out getting any smaller
Anonymous
Check your body fat % - you may be very lean already
I'm very lean myself and the workouts i posted at NowLoss.com/i helped me lose my last 5-10 pounds
Thanks. I am going to a nutritionist next week because nothing is working for me and I really have no idea what to do at this point.
Thanks for the suggestions.
I am 48 yrs old, 5'3", 132 lb. For two years I have been trying to lose those 12 pounds (that I swear, crept up on me in about 3 weeks two years ago). I have worked with a personal trainer (too expensive, gave him up), nutritionist (she didn't tell me anything I didn't already know and basically said 'you;re over the hill honey, you don't get to have the body of a teenager), went to bootcamp (3x week for 9 weeks last winter, great for my depression, didn't lose a pound and my clothes didn't fit any better), and then this summer, I trained for and ran a half-marathon (in 2:30, not too bad for an old broad).
But even running - intervals, stairs, speedwork - and doing weight training at least 2x week, eating roughly 1400 calories a day (gross, not net), I *didn't lose a pound, and my clothes don't fit any better*!!!
I don't believe I am a scientific anamoly, there's something I'm doing wrong. And running season will be over here soon (I have ordered P90x).
Any thoughts?
Sue
Go here to get slimmer thighs
Car
I've never heard of the supplement you speak of but...
You cna easily get fiber simply by eating right (see NowLoss.com/199)
hello, i need some sliming my thighs i want to get rid of fat and i think i have to much muscles on my thigh which i dont want i want my legs to be slim, so what can i do ?
and will thigh exercises create muscles ?
thank you so much ;]
Hi...Yesterday I ate about 1000-1200 calories. I did one of those calorie counter websites last year and was usually under 1300 per day but I normally don't count. I just eat my three meals a day and go for the whole wheat lowfat options. Sometimes I have a snack but not that often.
I read somewhere that fiber is very important for people with under active thyroids and in a thyroid book the author suggested doing Dr Levine's Ultimate WEight Loss. It is a fiber drink you drink twice before one meal and it gives you 37 grams of fiber combined. It is suppose to fill you up (which is not really an issue of mine) and also be thermogenic. Only 5 types of fibers and vitamins in the drink..no caffeine or unnatural ingredients. Have you heard of it?
Thanks
Hazel
You can possibly lose 10 pounds in a month but you do know that since you are already lean that it's going to take you longer to lose 10 pounds and when doing the treadmill or elliptical - neither one is better than the other
Car
How many total calories are you eating now? and also...
Look here for how to exercise better to lose weight faster
Hello. Great site and thank you for all the useful information. I'm 5'9 and weigh in at about 149lbs (give or take). I've just started going to the gym and my goal is to lose 10 lbs in a month. I have 3 questions: 1. what is the better workout for weight loss - treadmill or eliptical? Also, will the eliptical make my legs bigger - does toned = bigger muscle? Lastly, I do have a well balanced diet and consume little processed foods or refined sugars. Without any modifications to my diet, will I still manage to meet my 10 lbs goal? Thank you for your insight 
Hi Adrian,
I am 5'4 and 150 pounds, give or take a pound.
I didn't change diet or exercise. And I have been able to maintain the 150 since I gained it. That is the odd part...I was 137-139 for 5 years. Then in 6-8 months I gained and have stayed the same. No change in diet or exercise. The only thing I did different was switch up my exercising from doing the bike and elliptical to walking hills outside. Now I am doing the gazelle and lifting weights (the muscle is not the gain since I am up a pant size and my belly is larger). But I would change up my workouts from time to time so my body wouldn't get use to it and it never affected me before.
I am waiting for my thyroid Dr's in office nutritionist to call me for an appointment to see if she can help me. But as I mentioned, my thyroid levels are ok on my meds and the Dr said he did a full panel of bloodwork and I am in good health.
Any ideas?
thanks so much!
elinor_margaret
Start with NowLoss.com/15 but let me tell you...
You may lose 10 pounds in month but since you are at a low weight - it's going to take you longer and longer to lose weight since you won't have too much FAT to lose
Car
What is your weight and height now?
Has your weight been steady since you started working out again?
what did you do different when you gained 10 pounds? was you as active - did your diet change?
I am clueless. I am 5'4 and 133 pounds and I want to lose inches off my waist, tone my body and lose 20 pounds in a month. I have no idea where to start and what to do?
Please help me! Thanks Adrian Bryant!
Hi..I recently gained about 10 pounds in 6 months and not sure why.I was always to stay the same weight for 5 years even while being diagnosed with Hypothyroidism. Once I gained the weight I went to get all my levels tested again and the Dr said they are perfect. I work out 3 days a week with cardio and even started to incorporate weights two extra days a week. I am a healthy lowfat eater and have been for years. I even tried upping my workouts for some time and nothing. I even joined weight watchers and didn't lose a pound in three weeks. I have no idea what to do now and if it is my thyroid or genetics that made me gain and stay at this weight. Any suggestions?
ANGEL
Look at fast weight loss workouts #1 & #2 here
Hi i am male 5'6" 149 lbs. lost 26 lbs and i want to reduce my body fat without losing the muscle i gained. i heard running will reduce my body fat but will give me thin frame. someone advised me to run a lap and walk a lap to keep my muscle. is this right? are there other body fat loss exercises that i can do to maintain my weight and muscle?
me
At your low weight - it may be possbile but I would set a 5-10 week goal instead
Hi,
I'm 131 pounds and waant to get down to atleast 120 in 3-4 weeks. I do 30 minutes of interval training every day and billy blanks ab bootcamp + pilates every other day. I eat around 1000-1200 calories a day (3 meals and 2 snacks)...do you think i can lose these 10 pounds in that amount of time. And is it okay if i continue doing the interval training without a plateau?'
thanks
sheck
Sorry about that.
YES - to gain weight you'll need to eat more (go here to gain weight/muscle mass) but...
when you gain muscle...
expect some but not too much fat gain along with muscle
Sorry for misunderstanding
sorry, i think u didnt get me. i need to know whether there is a need to maintain my weight? because i wanna grow bigger by using weights after this plan is over.so I NEED TO EAT MORE CALORIES. hope ur gettin it..thanx
p.s. pls read my previous comment to understand better
Maricia
You're not at a plataeu - you just need to realize that you'll only lose about 1/2 - 1 pound a week (give or take) when trying to lose last 10 pounds.
See why it takes longer to last 10 pounds
sheck
go here to see how many calories you need to eat to maintain whatever weight you want to stay at
Hi, Adrian. Thank you for your wonderful website. Im 5'0 and I workout religiously 6-7 days a week and do lots of arm workouts. I weigh 135 lbs. I have lost 40 lbs since January of 2009 and up until now I keep fluctuating between 130 lbs and 135 lbs. I know my body can weigh less because I've been 120 lbs before. realistically how long does it take to lose 8-10 lbs if they're at a plateau like me?
hi.i wanted to know ,after this workout plan is over (my plan is for 14 weeks) when can i actually begin to revert to a higher calorie diet.so it will end in November.i have heard i need to maintain it..or so.. .Actually my next goal is to get bigger like a bodybuilder.so should i start eatin more calories just after the plan or wait for sometime.thanks for all info u have provided
sarora05
Yes - you have to eat and in your case I would eat 1000-1200 calories a day but also...
Your weight loss will mostly come from your workout program and I suggest you follow this workout plan here to lose last 10 pounds
hi I am 5'1.5 in height and I weigh 110.6 pounds and I'm trying to to to 100 pounds I basically want to lose belly fat because my waist size is 32 I'm 26 year old female. It says on your website to eat 937 to 1100 calories in a day. My thing is its so hard to eat 900 calories and I try to work out 3 x week and walk but my weight doesntcome off so I really need to eat 937 calories and how Many calories. I need to burn to lose fat? Please help thanks
Vicky
what is your weight and height
Hi, I am 13. So should I eat smaller meals? If so, what kind of foods? I don't really eat a lot anymore because if I eat something,I'm probably gonna keep eating it also, I can't eat much because I'll instantly be full on several bites. But starving myself does leave me with a big appetite. I know I'm a kid, but this is really stressing me out! I exercise almost everyday but nothing is working!
That's good enough for me. That's 4 to 8 pounds a month. : )So I'd be done a little less than two months.
Rika
You're on the right track but dont expect 10-15 pounds because you are not TOO MUCH overweight.
I would expect 1-2 pounds a week
If I start this diet tomorrow and end it on the last day of August and will I/can I lose 10 to 15 pounds (5~7kg)? And, my last question, do you think I'd be getting everything my body needs? Should I take vitamins, eat a protein bar, and/or bump up the calories?
- walking 6 miles on saturday and sunday (I go about 4 mph)
- 1,000 skips on an unweighted jump rope each night
- eating 1000 to 1200 calories of fruits, veggies, lean meats (mainly tuna and chicken), and special K cereal (normal)
- basic stretches everyday
- no junk food, no soda (Is diet cola okay sometimes?), nothing processed
- only drink water and tea (w/o any sugar, just plain ole' tea, not exactly green though, just tea)
Info/stats:
Age: 15
Weight: 122~5 pounds (different scales say different things)
Height: 5'4"
BMI: 21.6
BMR: 1400-ish
Trouble areas: Butt and hips (Exercises to help these areas are needed. Suggestions?)
NOTES:
* I made this diet so I would eat well, do exercises that I won't hate and not get bored and quit, no no need to menation getting bored with "such a limited selection of food".
* I'm a small framed woman/girl, and as of now I do little to no exercise, so I've heard 1000 calories is fine to consume, I'll bump it up to 1300-1500 calories (More?) once I get into my exercise regiment and keep it at 1000~1200 on non-exercising days.
*I do NOT, repeat, DO NOT want to go into this "starvation mode" thing I hear about, so please tell me if I will be going into it, so I can replan now!
* I know I'm normal weight. I know if I lose 10~15 pounds I'll be 110 to 105 pounds (which isn't really my goal, my goal is 107 (107 is still normal weight for 5"4' or another goal is when I look good and feel great). I'm aware of what I am doing and will stop if this diet makes me sick in any way, shape or form.
Sorry for this scary long comment. Any help will be great. Thank you.
Odeta
Go back to NowLoss.com/8 and keep reading after the 10 days part but basically...
You can keep doing it or if you keep reading it'll tell you how to lose weight faster and...
YES - raw fruit and veggies can be considered a GREAT weight loss meal
hey again,, thanks for the website but i just have some questions according to that..
It says that i should follow that plan for atleast ten days so when ten days pass do i just stop it and start eating normally (but try to be as healthy as possible) or do i keep following it?
and also if i stop following the plan (when i have lost some weight aswell) will the weight come back on really fast?
Also in the plan it says that i should eat 4-5 times a day with small meals ..say if i woke up at 10 and eat every 3-4 hours i would have to eat some small meal in the evening and my mum always gets angry and tells me off if i eat anything past 6 o'clock (i can get away with a raw fruit or veg) so my question is would a raw fruit or veg could be counted as a small meal?
troy
Well - anything under 4% is considered unhealthy for men but once you reach your desired percentage - you can maintain it by eating the right amount of calories to maintain your weight without very much exercise
Odeta
with your situation - you'll be better off with NowLoss.com/8
What is a reasonable bf%(somewhere under 10%) to hold year round while staying healthy and not having to exercise a lot(4-5 times a week?(For the average person with average genetics)
hey, im 13 and i weigh 74kg:163pounds and my height is 162cm.
Around a year or two ago i weighed this much and i treid different diets which didn't work..but i used some tips like eating smaller portions or eating in the morning , missing lunch and eating dinner and such and i lost approximately 4-6kg so i weighed about 66kg but the weiht kept changing in small amounts though. now im 13 and i put on some weight because i started to stop watching everything i eat(started eating whatever i like) and the weight came back on. so i'm trying to look for some effective healthy diets or excersices that can help me lose weight. i have belly fat..and my thighs are really big. I am not a typical teenager worrying about my looks dieting until i look anorexic, NO! I am beginning to worry as my mum has always been on my back telling me to stop eating and go on a diet.
I am on my school holidays right now..around 6 weeks, but unfortunately i have to look after mybaby brother every day so i don't have much time to do a normal exercise as my mum is always working and my brother is always around me,, so i don't have much time. Also if i went on a diet, it would be quite hard because as there is a small child, there of course is sweets and "Bad Foods" all around the house which i can't stay away from for long. I don't want to ask my mum to clean them all out because she will either know that i won't be able to stay on a diet for long..or if i "Cheat" any day she will just "MAke Fun Of mE" telling me stuff that discourages me to lose weight and just starting to hate my own body.
so what im trying to say is that if i went on a diet i would have to do with what is available at home./
Out of this i just want some advice that you could offer me and something tht=at could surely help me lose weight, even no equipment exercises, because i just tried looking for some and there were most good exercises which include equipment such as a weights.
Please write back thankyou
craig
In your case - would focus on gaining muscle first
5'6-157 lbs. it says i should eat around 1700 calories but do intervals twice a day. I'd like to put on a bit of muscle but ultimatley get cut. I fell like this would make me lose weight but would make my flabby in that there's no way to build muscle getting nutrition out of about 1000 calories a day right? I have to work out around 7 as well and have to eat dinner before. Should I eat something after i run and lift at night?
Laura
Well...
Losing weight probably won't help you so...
Try these inner thigh exercises
Melani
You're on the right track and since you are not really overweight - it's going to take longer than 10 days to lose your last 10 pounds but keep it the good work and you unwanted fat will go away
Hi,
I was wondering what I can do to thin out my legs. I used to have thin and toned legs and now that I have been running more, they have become bulky. Is there a way I can thin them back out? I am 5'4 and 105-107 pounds so bulky legs make me look shorter. Thanks.I appreciate your help.
well..i am 15 n 8 months old n 182 cm tall.please don't suggest me not to do this coz ive been desperate to try something on.this ugly fat never goes off my arms (they r loose).i want to renewate my whole body with muscles n extremely less fat like athletes ...so
I've been following your tips and plans and Im working on my last 10-15 pounds. Im currently in Asia where it's very hot and where I eat less. I thought I was gonna lose my last 10 pounds here just because of the heat and smaller amounts of food. But I only lost like 3 pounds. Any tips on how to lose weight in a place where you don't have the same foods available as in our countries? Im staying for 10 more days.
Plus...
I just want to ask you how can I lose the fat (9 inches) on my arms? I've been working out but I can't get my skinny arms back. Isn't there anyway? I've considered lipo.
Thanks for all your help.
sheridan dx
how tall are you and how old are you?
Losing 10 pounds my not be neccesary for you
so...i am a school goin guy.now i am really determined to shape up myself.im abt 144 lb n 182 cm so i guess thats not overweight.ive read here abt many ppl who r not overweight but just a lil out of shape like me.
so...im goin to begin with your home workout coz its fitting with my schedule.i have to workout at 5 in the morn n around 5.30 in the eve.then at 6 i'll be goin for soccer practice.
so according to u if i do that home workout for 35-40min n some lil sprints at 6 how quickly will i lose weight-(10 lb).will it take 4 weeks?6 or 8 weeks or more.pls tell me in average figures.
thanx for this site
Sue
You probably need more toning than losing fat so look at these inner thigh exercises here
carlos
Either way will work fine and it's best to use the one that best fits your schedule
Should i do the separate 3-4 10 min workouts on mondays, tuesdays, thursdays, and fridays or should i do the two 30-45 min workouts in the mornings and evenings?
Which way is more effective for faster fat loss and muscle maintaining?
hey, im 13, 5'3 and 115lbs.
my biggest problem are my thighs, i have muscles and fat below the muscles and inner thigh. i just want thinner thighs and no muscle or fat. please just help me with that. i really appreciate you,
thank you
please replyy
~sue
jenny
Basically...
You just need to follow the plan as is at NowLoss.com/15 and eat a more variety foods (see NowLoss.com/199)
Hi, I'm 15 and weigh 139 and am 5'1...and I want to try and lose (even tho i probably wont) 10 pounds in 40 days, but is that even possible for me to lose 10 pounds in 40 days?
cause what I'm gonna do to "LOSE" weight is exercise 30-45 minutes in the morning and evening and only eat fruits and vegetables and water... but I'm not sure if by doing that I'll lose my 10 pounds in 40 dayss.....
so..i need like other options or at least like tell me if that will work or not??
please and thank you
Catherine
I would stick with the 1200+ calories and I dont think you are in survival mode...
When I lost my last few pounds of fat - it was more because of my exercise and the trick is...
You gotta keep changing up your rotuines to keep them intense so the fat will easily come off
It looks like im going to lose my bet. Which sucks. But oh well.
On the upside, I think i realized what i'm doing wrong.
Ive been eating around 1200-1300 calories a day. However, if i subtract my calories burned then some days i only ended up with 900 calories and other days 600. And each of my cheat days my weight went up IMMEDIATELY and I am still hovering at 138 lbs after about four weeks.
Ive been doing jump rope intervals, hill intervals, the weight loss workouts, jump rope intervals mixed with calisthenics intervals. I tried to mix things up like you said. Today i even tried sprints, which i hate with an everlasting passion. I have not worked out twice every day, maybe half the days. The other days I did not work out twice because I had no energy. Still, i would of thought i would have lost more than two lbs.
Anyways, do you think I am correct in thinking that i put my body in survival mode? Is eating about 1450-1500 calories a day a better plan for me?
Also, my body seems to build muscle pretty quickly. I bought whey protein powder so i could get enough protein because buying that much meat would be too expensive for me. I thought maybe that would help.
victoriaemilyread
See how to lose weight at home
Lindsey
Pick one of the weight loss diet & EXERCISE plans here and you don't exactly need protein shakes...
eat other protein sources from NowLoss.com/199
I'm 14. 121 pounds. 164 centimeters. I want to be able to do exercises without spending money on equipment. Any Ideas?
What kind of diet do I need to follow? I cannot do the protein drinks. What else do you suggest?
Catherine
have 26g protein and 1 veggie with EACH MEAL
tevindd22
For football - you're probaBLY better off going to NowLoss.com/w
Hello,
Question, when i type in my weight it tells me that i should have up to 26 gm of protein and one vegetable with each of my meals.
Does that mean 26 gm of protein with each meal or 26 gm of protein in a day and one vegetable with each meal?
Thanks for all the info!
im trying to lose weight for football this year and i want to runing back are quarter back i need to loose weight on my legs thighs are and man boobs i also would like to get a a mad six pack i only have six weeks can you help me
Caroline H.
Basically if all you have is your last 10 pounds - go to NowLoss.com/15 and go here for exercises to lose love handles
Giauna
You can use the elliptical and it will not make your legs any smaller unless there is a lot of fat around your legs and in that case they will get smaller as you lose leg fat
Jordan
Although diet is important - losing your lAST BIT OF belly fat is more about doing high intensity exercises like intervals 3x A week - see NowLoss.com/i
im trying to get rid of my love handles. & 10 Pounds Before August.
Ive tried Most of your stuff, But anything specifically you can tell me to do?
EMAIL: Claysayss@aol.com
I just purchased an a elliptical the only thing is I am a lil confused bout useing it cuz. I wanna keep my butt and legs thick but still need to do cardio right? How much should I use it and for how long? And will itmake my legs and butt smaller
Hi Adrian i'm 15 years old at exactly 10stone just under a year ago i weighed 13 stone and joined a gym i also cut my calorie intake down i lost 3stone and have gotten bigger in my arms and chest ETC due to using the weights but i still have a belly wich is fat and it's annoying as i've been doing ab exercises and have a good 6-pac down there wich is being covered any tips on how i could lose this stubborn belly fat
Thanks
My email is tabbs_HBK_HHH@hotmail.co.uk
seth
You can try more than 4 times a week but truthfully...
If you can do more than 4 times a week then that means your workouts aren't intense enough
hello ..u've suggested to do it 4 times a week. but i need really fast results ..so i dont wanna skip Wednesday.IS IT OK .i just have a lil stubborn fat(gotta lose 10+ lb) in my lower body n abdomen so im not gettin the results quick...now i have got only 8 WEEKS..yea just 8 weeks .please suggest me how hard n what i should try to get the results in 8 weeks (after 8 weeks i would be having my school tests)n maintain it for ever .bcoz i never get rid of this ugly fat.maybe im not doin intense workout.please don't worry about the intensity ..im a confident guy n I'll do whatever it takes.sorry for anything u didnt appreciate.
Catherine
#1 - the muscle you gained will make you look slimmer so you probably should have bet your boyfriend you would look better with a lower body fat & LOL and...
#2 in your case as with anybody else trying to lose last bits of fat - you need to increase intensity before adding MORE STUFF so...
#3 for your hill sprints - you can run faster up the hills or run up a longer hill or better yet...
#4 - stop doing the hills and do a different interval workout all together but...
make sure whatever different interval you do is more intense than the hill sprints.
You can try adding the jump rope but i think in my own personal experience of losing my last few pounds of fat...
I always lost fat doing a differnet more intense routine or increasing the intensity of what I'm already doing instead of adding more low intensity stuff
Ok,
I've been doing this weight loss program for two weeks and my weight is hovering in between 138 and 140 lbs.
I bet my boyfriend $400 that i could get down to 130 lbs by July 18th. I did not realize then how hard it was going to be to lose that last ten lbs.
I am going to continue doing this weight loss plan but i want to add two hours of jump rope per day. one before lunch and one at night. I will do intervals in the morning before breakfast.
My question is, is this dangerous? Is it too much to expect of my body? I do not want to get injured and not be able to work out at all.
P.S. Ive been doing the hill intervals. They really work! My legs are really toning up. I would think that my lack of weight loss is just added muscle from that but i have not lost an inch from my waist. I'm really ready to get serious and be done with these last ten lbs.
jim
Take the lowest measurement
I measured at the navel this morning before breakfast and it said 32 inches. 3 small meals later around 4:00 I measured again and it said 33 inches. Which one is goin to be my real waist size so i know what my bf% is?
Catherine
always shoot for lower body fat % BUT YES...
it takes time to lose that last bit of belly fat and...
you can also go to NowLoss.com/flat to help speed up the process
xoxtiaaox
NowLoss.com/15 is already customized for you
Hey,
I am getting so much information from your site. Thanks so much!
I am 140 lbs, 5'7". My waist measurement at my navel is about 32". at its smallest point it is 28" My body has always stored fat in my abdomen. I desperately want a flat stomach.
I am doing the lose ten lbs in forty days program on your site. Seems to be working. I think I'll lose the ten lbs, but not sure if my stomach will be flat even after that.
My first question is, in your experience, how long does it normally take for someone similar to me in weight and height, who stores fat in their abdomen, to get a flat stomach?
I read on your site that women need 14% body fat to have a flat stomach. Is this true even if i store fat in my abdomen? Should i shoot for a lower body fat percentage?
Thanks again!
okay first of all I want to say that you have helped me a lot! Okay so I'm 13 my height is 4'11 and i weigh 120lbs. I checked my BMI and I'm not overweight, but just barely. Ever since last year I have been trying to lose weight. So far I have lost ZERO pounds. Since its summer time I have some free time to lose all my flub. Do you think you could give me a customized diet plan? How long do you thik it would take to lose 10-15 pounds on that diet plan or just in general? I've been thinking of trying the cabbage soup diet? But i heard after your done with it you gain back all the weight you lost and maybe even more because all your losing is water weight? please, please help me. I'd really appriciate it
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