Adrian, I am currently walking 5 days a week. Tomorrow I will start the interval training you suggested 10/10. I will also start the hill spirits for a bigger but. I will continue the diet I am currently doing too. Thank You so much I appreciate your help. I will let you know how things are going. Tracy
hudsondirect@gmail.com | 10.25.09 - 4:54 pm | #

Wali

YES

Go here and watch this video about 8 rules to lose weight fast with intervals - basically...

If you can do all that then your workout is not intense enough but maybe you're a highly motivated person but whatever...

that is too much - limit your workouts to 10-40 minutes 3-4 times a week
Adrian | 08.31.09 - 5:01 pm | #

Hi Adrian,

I'm 25 years old, height 5'10 and weigh 191 pounds. I'm trying to get to a lean 165 pounds asap with a great muscle build and a flat stomach. I've been doing the "Advanced Walk-jog-run Interval weight loss workout" for 30 minutes followed by the treadmill interval speed run for 15 minutes, follwed by "Fat loss & total body toning interval workout" 4 times for the last 3 days. I eat moderately ranging from 700-1000 calories with lots of fruits and veggies and vitamin and fish supplements daily. My question is, am I overexerting myself by doing this workout daily and should I change it up day to day?
Thanks Adrian!
Wali | 08.30.09 - 7:06 pm | #

Eustasie,

The workout is Ok but after 3-to-4 weeks of the 20 pound diet - switch over to this diet and eat that # of calories to lose weight
Adrian Bryant | 03.23.09 - 9:49 am | #

Hi

I apreciate very much your website
I have loss 6 pounds in one week. now I want next level, my program
will be like this:

1)Monday Morning- Fast weight loss workout 1 + Fat loss & total body toning interval workout in the just after (20 minutes)+ Evening Upper Body Sculting

2)Tuesday Afternoon- Light cardio

3) Wednesday Morning- Fast weight Loss workout 2 + Fat loss & total body toning interval workout just after + in the evening Upper Body sculting

Thursday-Light Cardio in the afternoon

Friday -fast weight loss workout 1 + Fat loss & total body toning interval workout in the just after (20 minutes)+ Evening Upper Body Sculting

Saturday -Light Cardio
Sunday- rest+ stretch

Is this ok to loss weight, icluding my diet from your website, how to loss 20 pounds in 4 weeks + I am following the instructions how to increase my testorone level.

Thanks
Regards
Eustasie
Eustasie | 03.22.09 - 11:01 am | #

Amanda,

fast weight loss workout #1 is a good one
Adrian Bryant | 10.22.08 - 12:06 pm | #

Hi Adrian,

I am 5'3, 153 pounds and am looking to lose 15-20 pounds in 2 months. Do you think this is reasonable? Before coming across your website, I was doing circuit training and cardio ~5 times per week and capping off my calorie intake @ max. 1600 per day. Which of your workouts do you think will be most effective in helping me to achieve my goal?

Thanks,

Amanda
Amanda | 10.22.08 - 2:19 am | #

Andrew,

Do this interval instead to build muscle

If you want To build more muscle while burning fat - You can use heavier dumbbells (weighing more than 20 pounds) and do only 8-to-12 reps for steps 1-thru-3.
Adrian Bryant | 10.12.08 - 5:47 pm | #

I know it says to do this interval to maintain muscle, but would it be alright to use this interval to start building muscle?
Andrew | 10.12.08 - 3:23 am | #

syed,

Use this height / weight chart and if you want to lose weight - Study NowLoss.com
Adrian Bryant | 10.06.08 - 9:10 pm | #

i m 17 years old and my height is 6 feet And i weight 220. My Question Is how much i should weight according my height & will this workout help me. (Plz help)
syed | 10.05.08 - 11:27 pm | #

Ricky,

Yes you can
Adrian Bryant | 10.05.08 - 12:27 pm | #

can i use this burn fat to tone interval since in the "how to lose 5 pounds in a week" video it says do a 10-20 interval?
Ricky | 10.04.08 - 10:44 am | #

Dave,

For an athlete like you... It'll probably be better for you To do fast weight loss workout #1 or #2 and/or Other workouts that burn fat & build muscle
Adrian Bryant | 07.29.08 - 8:11 am | #

Hi, im only 15 and im about 5'7, 5'8 and about 175 pounds. i have alot of strength i used to play football and weightlift but i never lost weight, will this workout help me burn fat off befor school starts again on august 22?
Dave | 07.29.08 - 12:38 am | #

kala,

Actually, you're supposed to do an interval workout after you do either fast weight loss workout #1 or #2 so...

You can just do this interval after you've done your fast weight loss workout and I'd prefer if you did one of the other interval workouts here since this fat loss interval has weight training involved in it like the 2 fast weight loss workouts already have in it.
Adrian Bryant | 07.17.08 - 10:19 am | #

how many times should i do this interval? Because im doing, "how to lose 15 pounds real fast" too.So can i do both in one day?
kala | 07.17.08 - 1:27 am | #

Losing weight,

You decrease belly fat by Losing weight and if you want to maintain your butt size while you lose weight - I recommend you do 2 of the butt exercises here 2 times a week while losing weight and...

Go here to for flat belly exercises
Adrian Bryant | 06.18.08 - 8:21 pm | #

I do not want to lose my butt what can I do to decrease my belly fat and keep my butt size just firm it up some
Losing Weight | 06.18.08 - 6:50 am | #

Megan,

Seeing your ab muscles is mainly about losing weight (or lowering body fat) and doing the right ab exercises like these here
Adrian bryant | 06.15.08 - 9:57 pm | #

I've been trying to loose weight and it's definatly working, I'm skinnier but not tight and toned on the stomach, i do weights and ab crunches etc, do i just have to be more patient to see my ab muscles showing through or do i need to increase my amount of ab crunches?
Im 5"8 and 64Kgs, hoping to get down to 60
Megan | 06.15.08 - 5:25 pm | #

Takedia,

Go here for exercises to lift breast
Adrian Bryant | 03.24.08 - 9:47 pm | #

Hey Adrian,

How do I minimize and lift up sagging breasts?

Takedia
Takedia Magee | 03.24.08 - 10:53 am | #

jonathan,

Look at this page for exercises that build a bigger chest
Adrian Bryant | 03.16.08 - 11:27 am | #

how can i build a bigger chest. when i try chest machines i feel the burn on my shoulders
jonathan | 03.16.08 - 12:41 am | #