How to Lose Weight Fast (Like a Pound a Day) At Home - NO EXCUSES!

Author channel Adrian Bryant   1 год. назад

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The Best Way to Lose 5 LBS of Body Fat (AND FASTEST!)

Slash body fat here - Subscribe to this channel here - The best way to lose 5 pounds of body fat is a question that I get almost every day. People want to know if burpees are the best exercise for getting the job done. Others want to know if battle ropes or even jump rope are better at burning calories and burning fat. While all of them are at the top of the list for the most calories burned on a minute per minute basis, they still are not the best way to lose five pounds of body fat the fastest. In this video, I show you how you can never outtrain a bad diet. If you refuse to pay attention to the quality of your nutrition and the foods you put in your mouth you are never going to have the low levels of body fat that you desire long term. Sure, anyone can follow a short term diet that allows them to lose fat for a few weeks however if you can’t keep it up then you will never be satisfied with your body fat levels over the course of the year. Mistakenly, people look to exercises as the best way to drop body fat. While you definitely need to train, achieving fat loss is and always will be better accomplished via the right nutrition plan. This goes back to the comment about never being able to outtrain a bad diet. You simply cannot make up enough calorie burn via exercise (even the most intense) to overcome bad food choices. For instance, our very own Jesse is a big sugar fanatic and a worshiper of gummy bears. Just 17 measly gummy bears has 150 calories. Even if Jesse were to do 10 minutes straight of high effort high intensity burpees, he would only burn 120 calories and he would lose that battle with a net calorie gain of 30. Now Jesse, being a hardgainer, is not concerned at the moment with his body fat levels. He was the only one wiling to do the burpees while I talked during the video being the good sport that he is. If you are looking to burn 5 lbs of fat however, you need to be sure that you are paying attention to what really matters. Your nutrition will always be at the top of the priority list for getting that job done. Now, does that mean that conditioning exercises like burpees, jump rope, battle ropes and split squat jumps don’t have a place in your workout program if you need to lose fat? Not at all. In fact, with a good nutrition approach in place these exercises become even more effective since they compliment the losses that you are already making because of your improved diet. Not just that, each of these exercises helps to improve your stamina, work capacity, endurance, power endurance and your heart. If you are looking for a way to improve your nutrition and get it locked in almost effortlessly 365 days a year, then head to and get one of the ATHLEAN-X Training Systems that best fits your goals. If pure fat loss is at the top of your list then you should opt for Max Shred. If, like Jesse, muscle gain is your priority but you don’t want to gain fat in the process then look for the Max Size program. If you are looking for more videos on how to eat to burn fat and the best fat burning workouts, be sure to subscribe to our channel here on youtube at

4-Minute Workout That Replaces 1 Hour in the Gym

How to lose belly fat and weight fast? An exhausting workout in the gym doesn’t suit everyone, and, let’s be honest, sometimes we have no time for it. Quick interval training is really effective. Try these five simple exercises that will take you just 5 minutes. You don’t even need a stopwatch – I’ll count for you so you can perform the whole set while watching the video. TIMESTAMPS Exercise #1. Squats 0:47 Exercise #2. Push-ups 2:23 Exercise #3. Mountain climber 4:01 Exercise #4. Lunges 5:03 Exercise #5. Jumps 6:41 Workout Plan Squats – 60 seconds Push-ups – 30 seconds Mountain climber – 30 seconds Lunges 60 – seconds Jumps 45 – seconds Keep performing this set of exercises every day (at home or in your backyard), and your body will transform within a month. You’ve already taken the first step towards your dream body. Have you ever tried these exercises before? How did they work for you? Share your experience in the comments below! Subscribe to Bright Side : ---------------------------------------------------------------------------------------- Our Social Media: Facebook: Instagram: 5-Minute Crafts Youtube: ---------------------------------------------------------------------------------------- For more videos and articles visit:

5 Intermittent Fasting Tricks to Burn Fat Faster

Learn 5 intermittent fasting weight loss tricks to burn fat faster. These tips will help those of you looking to lose weight fast. If you are on the ketogenic diet some of these tips will benefit you as well 🔥 FREE 6 Week Challenge: Fat Loss Calculator: You really shouldn't start an intermittent fasting plan......... Well.... at least not until you watch this video because today I'm giving away the top 5 ways that will allow you to burn fat faster while fasting. If you've already tried intermittent fasting and you did it correctly you've probably already noticed some great results. You probably lost some body fat, maybe lost a few pounds off the scale, and you've become more productive in the process.... which is all great. But I know if you could double or triple your results without spending more time in the gym or in the kitchen you would be more than happy to learn how. Am I right? ....I think i'm right. So let's get started with the very first trick... When you break your fast, during your feeding window you want to stick to foods that don't spike your blood sugar, and more importantly don't spike your insulin levels. And those two things aren't always the same. As many of you already know one of the major benefits of fasting is that it'll allow you lower your insulin levels. Insulin is a fat storage hormone that serves as a bridge between your cells and the nutrients coming into your body. Your body will also stop burning fat when insulin levels are elevated. When we fast we are not just looking to lower calories by not eating, even though fasting will definitely do this the main goal of fasting for fat loss is to decrease insulin levels. And there really is no better solution for doing just that, when you simply don't eat your bodies insulin levels are naturally at their lowest. However, what most people don't realize is that even if you fast perfectly, once you break your fast you can spike your blood sugar and insulin levels high enough to cause your body to actually store fat rather than burn it. So if you want to burn fat at the fastest rate the goal has to be to keep your insulin levels low even after breaking your fast. We can do that by understanding some basic principles and then making a decision on what to eat during your feeding window around those key concepts. First let's get the obvious out of the way.... sweets, processed foods, and junk food will spike your insulin levels the highest while providing the lowest amount of nutrients. So if you want to burn fat faster after breaking your fast stick only to real wholesome single ingredient foods. Most of these foods you'll find by sticking to the outside aisles of your local grocery store or supermarket while avoiding the inner aisles. Next you have to know that carbohydrates have the biggest impact on your insulin levels, certain types of dairy have equally as big of an impact, other sources of protein have a moderate impact, and fat has the smallest impact. By not overindulging in carbohydrates and dairy after breaking your fast you'll already be miles ahead of most people. Since fasting is supposed to be a flexible dieting structure, I don't want you to restrict your carbs or dairy to nothing. In fact by doing that it'll probably make you want to have them even more. Instead I want you to break your fast with a large serving of vegetables in order to fill your stomach up and take the edge off your hunger. Then move on to your protein and fat sources, and then if you're still hungry you can move on to some low glycemic carbohydrates and dairy. This will allow you to limit your insulin spikes during your feeding window without actually thinking about it and without restrictions. Let's move on to the second way to burn fat faster that goes hand in hand with the first tip we just went over. I'm talking about keto fasting. Keto fasting is a combination of the ketogenic diet and fasting. This will make your diet a little less flexible because you will have to adhere to a certrain macronutrient split, but it's an incredibly effective way to speed up the amount of fat lost from fasting. Here you would start by setting up a regular intermittent fasting and feeding window. An common example would be to break your fast at 1 o clock and then switch back to fasting at 9 o clock. But during that 8 hour feeding window, with this method you'll actually want to keep your carbohydrate consumption under only 5 to 10 percent of your total daily caloric intake. This means no grains, no starchy veggies, and only berries for your fruit. You'll also want to keep your protein intake right around 15 to 20 percent of your daily intake because remember protein is also insulinogenic, and your fat should be around 75 percent of your total calories. With this kind of macronutrient split Studies on fasted training:

FUCK Being FAT! Fast Weight Loss HIIT Workout #3 ⏵ Get ALL 37 of my workouts on DVD BECAUSE.... "Adrian, I ONLY Lost 22 Pounds in 3 Weeks with your DVDs. Why have I not lost 30 pounds by now!?" Fed up with being FAT? Good then say FU*K BEING FAT out loud and also see More fast weight loss workouts to lose weight fast here @ This fast weight loss workout can also be done following along on your ellipticals, treadmills or bikes to also help you lose weight fast or you can simply go to my playlist for all of those particular workouts. Elliptical weight loss workouts: Bike workouts to lose weight: Treadmill Workouts for weight loss: This full workout is based on the 500 calorie workout here @ that I did years ago with some kids demonstrating the basic routine so now instead of you making your own workout you can now follow along with me with my motivation to seriously lose weight much faster than ever before! But back to fast weight loss workout #3 that’ll definitely help you lose weight fast and will certainly cause you to lose weight right now if you are currently having a hard time trying to lose even a few pounds. Here is the basic outline of this fast weight loss workout routine... -20 second ski steps -10 second rest -20 second Burpees or squat thrust -10 second rest -20 second Jumping Jacks -10 second rest -20 second Squat and kick -10 second rest -Begin Round 2 In Each round you do each exercise once followed by a 10 second break and after you that then of course the round is over and the sets are all laid out like this... -Set 1 = 2 rounds lasting for 4 minutes. -Set 2 = 3 rounds lasting for 6 minutes. -Set 3 = 4 rounds lasting for 8 minutes. -Set 4 = 5 rounds lasting for 10 minutes. The total actual workout last for 30 minutes. No excuses for you not to do this fast weight loss workout. I have given you many alternatives for the exercises in the video if you are unable to do them for any reason. Want more burpee variations then see funk Roberts 43 burpee exercises variations here @ This fast weight loss workout works extremely well for quicker weight loss simply because it is a HIIT routine (see for more on what HIIT or intervals are here @ but it is proven over and over that HIIT will help you lose weight fast and much faster than traditional old boring cardio workout routines. In depth instructions on how to lose weight fast or how to seriously lose the most weight you ever had in the next 2-to-4 weeks... 1. Do this workout 2-to-4 days per week but… if your lower body is sore the next day especially after doing this fast weight loss workout for the first time then you may need to do an upper body HIIT workout like this one here at so you can stay on track with your weight loss goals 2. Do this workout 1-to-2 times per day and/or... 3. Do this workout back-to-back or 2 times in a row to burn up to 1000 calories in an hour but you will still lose weight just as fast if you do this work out 2 times not in a row since the calorie burn will still be the same 4. Make sure you go on a diet! Yes you will lose eight fast from doing fast weight loss workout #3 by itself but imagine all the weight you will lose if done with a good weight loss diet like the ones I have here @ and you do not have to use my diet plans. Simply use any weight loss diet plan to lose weight fast that forces you to eat less (and not depend on magic foods) and you will lose weight really fast with this workout and diet. 5. Make sure you also watch my video on how to lose 15 pounds every 3 weeks here at to see the workout rules you need to follow to maximize your weight loss over these next 2-to-4 weeks. So is doing my workout the best way to lose weight fast? Well if you without a doubt want to lose weight really fast then yes it is because doing any of my HIIT or intervals workouts help you burn off fat fast by also making you lose weight even after the workout is over. Have you heard of the after burn effect? Like I said the after burn increases metabolism so you are burning more calories or simply burning more fat even when you are not working out and with a higher metabolism you will lose weight faster and also keep off the weight you lose!

Military Diet: Lose 10 Pounds In 3 Days ◄ CLICK HERE To get access to free report "How To Lose Weight Fast And Easily" For copyright matters please contact us at: Click Here To Subscribe: Like us on Facebook: Follow us on Twitter: Follow us on Instagram: Website : Narrated by: Darren Marlar Music: "Satiate Percussion" Kevin MacLeod ( Licensed under Creative Commons: By Attribution 3.0 Thanks for watching! Facts Verse

ALL 5 Bed Sheet Fat Loss Workouts ⏵ = How to Lose Weight Fast (lose a pound a day) at Home without any equipment = 37 more free fat loss workouts = 10 rules to lose at least 10 pounds every 3 weeks doing my workouts = FU*K Excuses shirt

Honestly statement: How fast you lose weight and how many days in a row you will actually lose a pound a day all depends on how overweight you are so for example...

If you are 100 pounds overweight then yes, you will lose a pound a day losing weight fast for many weeks in a row but if you are not overweight then do not expect to lose a pound a day.

If you have less than 10-to-20 pounds to lose then expect to lose on average no more than 3 pounds a week because as you get closer to your weight loss goal your weight loss rate gets slower & slower.

Okay enough honestly and more on how to lose weight fast

Step 1. Although this workout is killer and burns a lot of fat fast you will waste your time if you do not go on a weight loss diet (see and by diet I mean eating the right amount of calories of anything you want and whenever you want.

SO STEP 1 IS SIMPLY DIET OT LOSE WEIGHT FAST. Any diet that makes you eat less will always help you lose more weight. It does matter if you eat healthy foods, low carb this or high protein that or only fruits & veggies because at the end of the day if you eat too much of anything (healthy or unhealthy) you will gain weight and if you don’t eat enough of anything (healthy or unhealthy) you will lose weight or burn fat

Step 2. DO this bedsheet workout starting off or any of my other extreme weight loss workouts at for only 2 days a week once a day. Work up to doing them 3-to-4 days per week for about 1-to-2 times per day for 20-to-40 minutes.

If you are only going to do them for 10 minutes at a time which equals to about 1 set of most of my work outs then do a 10 minute workout 1-to-6 time a day for a total of up to 60 minutes.

Bedsheet workout tips

Use a towel or lighter sheet if too hard. Use a battle rope or heavier and/or wetter bedsheet if your bed sheet is too light or to

exercise then make sure you are shaking the bed sheet so hard and fast that imagine dust would be flying all over the place if the bed sheet was extremely nasty and dirty in the first place.

How to Lose Weight Fast

When doing the bed sheet hip toss then pretend that you are throwing someone around especially if you pretend to throw someone around that you hate or better yet someone who did you wrong or even more better than that pretend it was a friend or family member that did you wrong.

And whenever you slow down doing the bed sheet hip toss pretend that the person you hate is laughing at you to motivate you to speed up some more.

When doing the side to side you 2 options.

First fast weight loss option is for you to do everything you can meaning use your hips and arms basically your entire body to keep the bed sheet off the floor while you do this.

Option 2 is if you get tired then it is okay to have the sheet glide on the floor as long as you also pretend that the floor is dirty and you are speed the floor as you the bed sheet fast from side to side.

Bedsheet workout breakdown

Round One
• 20 Sec. Bedsheet Shuffle
• 20 Sec. Sprint
• 45 Sec. Rest Before Round 2

Round TWO
• 20 Sec. Bedsheet Shuffle
• 20 Sec. Sprint
• 20 Sec. Bedsheet Hip Toss
• 20 Sec. Squat & Kick
• 45 Sec. Rest Before Round 3

• 20 Sec. Bedsheet Shuffle
• 20 Sec. Sprint
• 20 Sec. Bedsheet Hip Toss
• 20 Sec. Squat & Kick
• 20 Sec. Bedsheet Side-to-Side
• 20 Sec. Burpee
• 45 Sec. Rest Before Round 4

Round FOUR
• 20 Sec. Bedsheet Shuffle
• 20 Sec. Sprint
• 20 Sec. Bedsheet Hip Toss
• 20 Sec. Squat & Kick
• 20 Sec. Bedsheet Side-to-Side
• 20 Sec. Burpee
• 20 Sec. Bedsheet Shake
• 20 Sec. Jumping Jacks
• 90 Sec. Rest & Repeat 2x for a 30min Workout

Final notes about how to lose weight fast or at least lose a pound a day home using just a bedsheet or no other actual weight loss equipment

You must go on a diet where you eat less calories or eat less calories than your metabolism burns. For example, if you burn 2000 calories per day then you need to eat less than 2000 calories to lose weight fast.

You will only lose a pound a day if you are overweight and do this work out or any of my other workouts for the maximum of 3-to-4 days per week for 20 to 40 minutes

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