Leave any comments or questions in the form below &... I'll answer back ASAP
Lynn,
Do these exercises for for rounded hips
i have square hips and am trying to get them rounded. also, how would i increase my leg muscles as those are the areas of focus. i am 5'8" and 180 lbs. if that helps. i do the recommended exercises and lift leg weights.
Nina,
do this fat loss plan here
Hey thanks Adrian, I am 5' 2" tall and weigh 160 lbs. The armpit flabs appeared about 6 years ago when I was 18. Not that I had gained any weight when they first appeared and I was slim back then... 110 lbs...so don't know why they appeared in the first place. Someone told me it was because of wearing a tight bra but I don't know... I would really appreciate a fat loss plan Adrian.
Jeff D,
Doing either fast weight loss workouts #1 and/or #2 here about 3-to-4 times a week will help increase your endurance for the mile run plus it will improve...
*situps
*push-ups
*body fat comp but...
Make sure you eat the right amount of calories to lose fat also and...
for the mile run... make sure you actually practice the mile run to improve your time and...
GOOD LUCK! and contact me whenever you need help
Nina,
What's your height and weight? - I can suggest a weight loss plan that should help you if you tell me your height & weight and also...
The Exercises for Posture (Back & Shoulders) here will help firm/tone up that area but...
You did say you noticed the flab shrunk as you lost weight but not completely gone away so that means...
Weight loss or fat loss is working for you - you just need to keep losing fat to make it disappear forever but anyway...
Give me your weight & height so I can prescribe a fat loss plan to get rid of your armpit flab
Cristian,
You need to just go here to lose belly fat so you can see your abs and...
Don't worry about fast weight loss right now (you need to be really overweight to lose 10 lbs. in 1 week) and...
To get abs or see your abs - you need to have a body fat % lower than 10% and that's going to take time but please...
stay in touch if you need more help to get visible abs
Adrian, looking for a good suggestion to combine a cardio and weight lifting program. Have a fitness test every year, and would like to come up with a program that will increase my cardio for a mile and a half run, push ups, sit ups, sit and reach, and body fat comp. I need to lose about 30-35 pounds and am 40 years old. I like all of the exercises you mention but would like to combine them into a weight lifting, cardio combined program. Also, will five times a week be a good ratio for your suggestions?
Hey Adrian,
I have fat flabs in my armpits. You can see them next to boobs in the front. (Just to make it clear, I am not talking about flabby arms) I know a lot of people have this problem..I can not wear tank tops and a lot of other great clothes because of that. They get somewhat bigger when I gain weight and somewhat smaller (but never disappear) when I lose. It wud be so great if you could help me with that.
But if i make abdominal, i loss belly fat or not?.
what exercises i have to do for loss weight really fast, or to loss 10 pounds in a week.
Thanks for your answers adryan.
TriciaBurns,
I assume you're doing this fast weight loss plan here so...
Instead of taking 4 shakes a day... Limit it to 1-to-2 shakes a day and for the other meals...
Replace the soy shakes with another 100 calorie source of protein like small cans of tuna or chicken or a some nuts to solve your gas problems
Cristian,
yes - you can make abdominals but you won't be able to see your abs until you lose belly fat - go here to lose belly fat
I've just started a few days ago taking 4 soy shakes a day and i am getting really bad gas and bloating, HELP lol I am also taking one table spoon of coconut oil organic virgin.
If i'm fat, can i make abdominals?
Chuck,
The good news is that you KNOW what's holding you back so I suggest you get yourself motivated to lose weight and then take a look at the best way to lose weight here
Working out at any time would be a good start and if you don't have time to workout...
Look at fast weight loss tip #1 here
Sarah,
If you're somewhat thin or lean already then it's going to take some time for you to lose your stubborn belly fat if you really have any at all! but...
Use these tips to speed up metabolism
jake nickless,
All I can tell you is that your chest will look better and if you truly have CHEST FAT and not man boobs then you should great results within at least 6 months of trying to lose weight but your chest will look better just from the lower chest workouts within a month
Thank for the reply Adrian. I think it may be that I don't get enough sleep. I may get 5 or 6hrs. Also I tend to eat when I get off shift, which causes me to get sleepy (with a full stomach). Also, I do eat the bad foods 
. When should I workout?
Hey, I am 11 years old and was very thin until about age 8. I was wondering what the best workouts would be to lose belly fat... that's basically the only problem. I just need a good way to speed up my metabolism.
Also, I'm getting my free trail for 'Acai Berry' supplements and wanted to know if that was a good idea...?
Thank you so much!
i am 11 years old and hve chest fat. i have made a plan of the interval workouts, lower chest workout and some more, all from your site. any ideas on how long it will take for them to be GONE??!!
Alivia,
Any exercise is good for weight loss but weight loss intervals or any kind of high intensity exercise is best for weight loss
Chuck,
tell me what's causing you to pick up weight on the 3rd shift - do you eat the bad foods at your job or do you sit all the time? but whatever your answer is...
These fast weight loss tips may be able to help you lose weight without much effort on your part
hi sir,
i am 5'5" and 69kg.plz tell me what should be the write exercise for weight loss
Hi Adrian,
My Doc told me that I needed to lose weight. To much fat around the mid-section. The problem is... I am working third shift. I tend to pick up weight on this shift. Can you advise me on this? Thanks!
maribel taylor,
the fat below your belly button area is stubborn fat and it'll probably be the last bit of fat you lose so keep doing what you're doing to lose weight (be patient) and it'll come off but if you want to...
Here's some lower ab exercises that target that area that'll make your lower belly look better but these exercises wont burn off any fat
glenda,
Yes glenda - you're on the right track and my best advice to you is to contact me whenever you're not seeing results and need more help
Kendra,
To lose "some" you'll just need to lose weight (see NowLoss.com) but ,a href="http://www.nowloss.com/body-sculpting.htm">You can do body sculpting exercises as you lose weight to maintain or enhance your curves as you lose weight
Jim,
Your problem could be because of genetics or the way you are but you can do isolation exercises like body weight flyes or cable flyes to work your inner chest or pecs to get the look you want
Jeff,
You simply need to do the weight loss exercises and/or workouts here to look leaner, trimmer and, hence, taller
hi adrian, i am trying to loose fifteen pounds. i am exercising every day and eating a healthy diet. so far i have lost five pounds. i am having trouble getting that area below my belly button flat. can you give me some exercise tips for this area? thanks in advance.
adrian, i have somewhat a flatt butt i been doing squats and lunges and barely started ur videos for j-lo booty.is that th eright one?i dont get it my family have butts but im like the left duck out. any suggestion adrian thank u so much
I want to lose some of my thighs and stomach but I don't want to lose my curves in the process?
Hi Adrain,
I'm a male, 5 feet 9 inches tall, my chest workouts has effects already but the shape is more towards the outer chest (between body and armpits) but the center of my chest seems not worked out (the 2 chest seems to be far apart) how do i work out my chest for it to seem more joined together? thanks
I'm male, in my 30's, 5'6 tall and a little overweight. Since I'm obviously on the shorter side of average height, bulking up is not an option for me. What exercises do I do to look leaner, trimmer and, hence, taller?
KAISHA,
If you don't have hills...
I'd rather you do regular sprints in place of hill sprints or Do this butt workout instead of doing it on a treadmill
I WAS GOING TO GET READY TO START THE J.LO BOOTY WORKOUT BUT I DO NOT HAVE ANY HILLS TO RUN UP BUT I DO HAVE A TREADMILL WITH AN INCLINE CAN I USE THAT OR WILL THAT FLATTEN MY MY BUTT
sam,
Yes - at first that's true but as you lose weight HIIT and weight loss intervals are even better for weight loss
hot mama,
DO this workout to get a bigger butt like J-Lo to build bigger butt muscles
Kia huchinson,
All the stuff to make your tummy look better is in the "Body Sculpting for a sexy midsection" section of this page and Do this for a bigger butt at home but also keep this in mind Kia...
To get rid of tummy flab also means you need to lose weight all over your body so...
browse thru NowLoss.com to look good naked and if you need more help - please contact me
I heard that doing cardio exercises are the easiest and quickest way to lose weight.
I was wandering if that was true.
i left a ? but i forgot under which section so i have bookmarked this page. I am 5mos post pregnancy, my body is pretty much back to normal except for my weak abs and after loosing all my baby weight my booty has faded. i weight 115lbs 5'2 with 19%bf 32DD, i really want to grow my butt but,do i need to gain weight to grow my butt or can i just drink protein shakes and keep a low calorie ct. I'm scared to get bigger on m top half. What should i do. Thanks for all the help!
Hi i just had a baby in feb. of 08. I have a flabby tummy. i want to get reed of the tummy and get my butt bigger. what is something i can do at home that will help me. also how often and how long should i do it everyday.
ash,
Like I said before -Just do this diet & exercise plan here to lose 30 pounds and if you have any more questions - just contact me again
hey..its ash again..well i dieting, doing weight watchers and working out 5 times a week..I was doing turbo jams, taebo, and the biggest loser work outs...I gained 30lbs since august..help a sister out...lol
ash,
how did you lose most of your weight in the first place?
If all you did was diet then YES... it's a greater chance you will gain your weight back but if exercise & diet then chances are GREATER you'll keep the weight off permanently and...
You may want to try this diet & exercise plan here to lose 30 pounds and...
Go here for butt exercises
gayle,
1) I recommend PROTEIN in general for weight loss whether it comes whey or food sources and go here to see how much protein & carbs you need
2) you can use milk but make sure you count the milk calories as well
3) there is no proof that high-protien dies cause kidney damage and there's no need to go on a low-carn/high-protein diet for weight loss unless you're trying to lose those last 5-to-10 pounds
Neena,
This page will help you choose the right weight loss plan for you (look under the permanent weight loss section
prashant,
go here to lose man boobs & chest fat
Hi there, I am so happy that I found your site. Its so awesome. My problem is one you may have seen before. I went on Weight watchers and lost 80 lbs from nov 07, to july 07..I went off my diet and gain 30lbs I was 170 now I am back up to 200 lbs.
My question is, what is the best way to lose my weight again quickly and I wondered what made me get off my diet, also, I am looking to add fullness to my butt..kinda make it bigger..
Thank you so much
My name is sam and i recently wrote a book on weightloss called 'The Lazy Woman's Way To Lose Weight'
I just wanted to know what you think about the book, send me your email address and I will email you a pdf copy of the book to you to read.
My website address is
http://www.eternal-weightloss.com
My email address is
sam@eternal-weightloss.com
Hope to hear from you soon.
Many thanks
Sam
Hi Adrian,
I'm enjoying your website. I have a couple of questions regarding whey protein.
1) I am using whey protein for weight loss do you recommend the one scoop or 1/2 scoop of whey protein 4x/day?
2)I have had other weight loss places recommend use of whey protein with milk...your thoughts? If you recommend water hoe do you make it taste better, i already use the flavored mix?
3) When do you recommend cutting down whey protein shakes as if you continue to have a high protein intake for a long period of time, you can do kidney damage?
Thanks, Gayle
Hi, I am so glad I found your website!!! The routines are very practical and very easy to do. I am so inspired that I THINK IT IS ENOUGH TO GET THESE UNWANTED WEIGHTS OFF. Do you have recommendation on the diet that one must take while trying to lose unwanted fats?
Again thank you for sharing these infos.
Neena
how to loose man boobs
Lee,
Have you seen all the body sculpting exercises here yet? and remember...
Even though you don't want to lose weight - you need to LOSE FAT to totally get rid of the flab behind your arms and to even get slimmer thighs
Gina,
I can't tell you exactly how much you'll lose in a week but I can tell you that you'll lose a lot in your first week due to your body adjusting to your new plan but also...
Since you're eating only 1200 calories - you don't need to limit your carbs so much - Look at how many carbs & protein you need to lose weight and at your weight and height...
You're only 8 pounds overweight so it's going take you longer to lose weight and also...
Instead of doing 1200 calories a day - I would do a range of 1200-to-1500 calories a day to prevent your body from going into starvation mode and here's another tip for you...
To burn more fat during your tae-bo workout... Do your weight training first so that'll deplete most of your stored glycogen and then when you do your tae-bo workout your body will be forced to burn more fat
samMIE,
This page has many workouts & exercises for a bigger butt
CORTNEY!!,
TO get rid of back fat and love handles - you mainly need to go on a weight loss plan to get rid of any body fat but you can also...
Do this exercise for toning your back and
Do this exercise for love handles
leanna,
that all depends on how overweight you are...
If you're really overweight then it'll be best to focus on just losing fat first and then to focus on building a muscular bigger rounder butt
Receptionist,
Since your exercise options are limited - LOOk at this EZ weight loss plan to get started and some of the body sculpting exercises here like this ab exercise done sitting down can be done in a small space at work
Aida,
You get a smaller waist by losing more fat around your waist and NowLoss.com will take care of that and You can do the flat abs, six pack & love handle exercises here for a tight waist
diane,
Try this shoulder workout
Hi, I am 5'2 139Ib. I dont want to lose weight but i want to tone up my body (have flat tight abs, lose the flab behind my arms, smaller waist, slimmer thighs..but keep my big butt). I play volleyball everyday from 3:45 to 5:45. What should i do?
I am 5ft 7in tall, I weigh 157lbs. I would like to know how much weight can I expect to lose in a week, if I work out for an hour seven days a week, and I cut my caloric consumption down to 1200 cals/day? I would be engaging in 30-45 mins of boot camp Taebo followed by 10-20 mins of light weight lifting for tone. I would also be drinking 90 oz of water daily, and eating three to four meals a day. I would limit carbs to two servings twice a week, and I would forgo fast food and sugar.
WAT IF YOU KINDA HAVE A LILTLE BUTT GOING ON AND YOU DONT WANT TO FLATEN IT BUT MAKE IT BIGGER WAT EXERCISE SHOULD I DO?
HELP I HAVE BACK FAT AND LOVE HANDLES WAT SHOULD I DO
so do you need to lose a lil weight first to get the big butt or can you go ahead and do it and get good results..
Hello, Is there an exercise I can do in a small space to give me results fast? I am a receptionist, so i sit for a great number of hours, about 7 or longer. I have gained like 15 months, in 6 months from this. However im not a morning person, it's cold, i dont want to walk outside. So i am taking a fat burner called apidexin, do u know if it will work? I want to loose at least 30 lbs, im 175lbs. Any suggestions? something, easy and fast pls.
How do I get my waist as tight and SMALL as possible?
Is their an exercise that give me shapely shoulders? I run cross country and im in pretty good shape but my shoulders always seem to sag. I dont know if its because i have too much muscle their or if its too much fat but none of my shirts look good anymore.
VeroB,
Sweet potatoes are okay but be cautious when using sugar subs. because they can increase your cravings for bad foods that make you gain weight
Nishtha,
You probably lost fat, muscle, and water weight mainly because you're not really overweight to begin with and I suggest you do this diet plan here at least to lose weight
Thank you so much for the link Adrian. It sounds like i may need to eat more protein (tuna, low fat cheese and yogourt)and maybe take an omega 3 vitamin daily in addition to my other vitamins. Also, i cut out all starches so it may be a good idea to have a small boiled red potatoe a couple of times a week and have some oatmeal in the am after my tea and shake or do i skip the shake when i have oatmeal? Are sweet potatoes (maybe 1/2 of a small one) a good starch to have. Can i use a sugar substitute on the oatmeal?
Thank you again. Glad i went on youtube and found your site. It's awesome!
Hi Adrian
Awesome site...I am 5 feet tall and weigh 112 pounds...
I have been gyming for the past 5 months..but on and off... started doing gym regularly a week back..both cardio and weight training
Since last week...I have been drinking almost 2 litres of water..
for breakfast- two apples and carrot
mid lunch- cucumber, carrots,
lunch- 1 bowl of sprouts
after gym/evening- glass of vegetable juice(no salt/sugar),2 bolied egg whites
I am not having coffee/junk food..
last week I checked my weight and I weighed 112 pounds
And after being on this diet plan for only one week I weigh 107 pounds now.
my gym instructor told me that I have lost muscle weight.. I am scared..I want to lose fat and not muscle..
Can you throw some light on this issue and temme what exactly I have lost in the past 1 week...fat or muscle?
And how to avoid muscle loss..
I am also planning to include nuts, more egg whites and milk/curd and a brown bread sandwitch for breakfast in my diet..so that I get enough carbs and proteins..
Is this a safe way to diet to burn fat...?? And avoid muscle loss??
I am aiming to lose 20 pounds in 4 months
oops....about my last question..sorry..I gave you the wrong weight..I was 124 pounds a week back and now I am 118 pounds...and my aim is to be 105 pounds...So I lost 6 pounds in a week...with gyming everyday and the diet I sent you..is this 6 pounds..water weight?? muscle loss?? or fat loss?? how do I make sure that I lose more of real FAT and not muscle...??/ plz reply to the last question keeping the new measurments in mind..
thanks
Nishtha
Violeta,
Yes - the maple syrup diet works (Beyonce used it to lose 20 pounds fast but that diet should only be used in an emergency weight loss situation and at your weight & height...
It'll be better for you to do this permanent weight loss plan to lose 20 pounds in over 2-to-3 months and YES...
You probably will lose 20 pounds in a month with the maple syrup diet but you'll gain the weight back quickly because your metabolism will be much lower after you finish the diet
VeroB,
Everybody loses weight quickly at the beginning of a weight loss plan and maybe half the weight you lost in week one was water weight you;ve been retaining and...
In the second week when you lost 3+ pounds that was mostly FAT (GOOD NEWS!) and since you have 100 pounds to lose...
You're going to lose weight much quicker than someone trying to lose 50 or 30 pounds and...
You already proven to yourself & ME that what you're doing works so keep doing that and the biggest advice I can give you is...
Look at ways to speed up weight loss if you're not satisfied with how fast you're losing weight and please contact me whenever you need more help
Jim,
I'm assuming you're a guy so...
Your chest situation may be unique to you but Here's some chest exercises that may help and...
Here's an arm workout you can do for defined arms
Hi Adrian,
Thank you so much for your site. It gave me the head start i needed to eating healthy and try to loose weight on my own without having a lapband surgery.
I need to loose 85-100 pounds and decided to try your advice first. I joined the gym and go 4 times a week. I do a one hour+ workout (more than i have done in years) and then use the pool to excersise my knee (had knee surgery). First week i did fabulous and lost 7.4 pounds (cut out all starches and eat between 1000-1200 calories a day which includes two wey protein shakes as you suggest). This week i worked out more and lost only 3 pounds. I am grateful but wonder why i didn't lose more considering all i did.
Also Adrian, since i do need to loose so much weight and do have problems with my knees is there anything else i can do and do you think if i stick to this program i can reach my goal? Any advice you can give me will be deeply appreciated. I really don't want the lap band surgery.
Thanks again
Hi, Im 60kg and 172cm tall.. im trying to get more definite shape in my arms and chest, i notice that my chest muscle looks nice from the side but from the front they look far apart, as in my chest are far apart. is there any way i can work my chest so that it doesn look so far apart. and also what arm routine should i do to get more defined arms. thanks
Mansoor,
tHE main thing you need to do to reduce love handles and chest fat is to go on a simple weight loss plan and do these exercises to get a bigger chest
kim,
Look at how to lose belly fat and Do flat tummy exercises
tanushree_kdav,
Truthfully, losing 7 pounds ASAP may not happen for you because you're not overweight so the fastest solution for you would be to...
Use these tips to flush out water weight and Use this weight loss plan for people who are not overweight
Ash,
This basic diet plan will help you build muscles
Lola Love,
The amount of weight you'll lose depends on how overweight you are but...
playing something fun you like to do like DDR for 5 hours a day will certainly speed up your weight loss
Maaz,
Do this plan to get rid of the last 20 pounds
cornelia,
The only thing you can do to make any body part smaller is to lose bodyfat from that area and/or not use the muscles in that area or use those muscles less to make that area smaller
cassie,
Go here for an in depth answer
hey Adrian,
Listen i really need some serious help in reducing my love handles and i want to reduce my chest and make it strong.Please help me dude.
Hey Adrian,how do you get rid of the big bodge that's hanging at the bottom of stomach,with out surgery,
hey andrian
i am 5'2'' and weigh 124lbs. i look plumpy since i am short..i have a big waist,heavy butts n flabs on my lower back...my arms are also very flabby...i got to reduce 5-7 pounds as soon as possible...kindly suggest me a plan or sum tips
Hey Adrian,
This is a fantastic site..Im am thin guy and I want to build muscles all over and gain weight...
what would you suggest as a workout plan and diet..
Thank you for your help
Hey Adrian,
I have a great fitness workout, if you have any suggestions then tell me:
Play DDR(Dance Dance Revolution) 3-5 Hrs a day
Jumprope 1 hr
And exercise 1 diiferent part of the body everyday.How much weight will I lose if I start in January and end in June ??
I am 6'2", 200 pounds.i need to lose my last 20. I already go to the gym and follow a moderate diet.please help.
is there any exercises to make my shoulders smaller
In some of your videos you said to follow up with 10-20 min intervel excerise - what would some of these be?
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