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

DAY 1 Women’s FAT LOSS Workout AT HOME! Hindi/Urdu
June 17, 2017
TRX Kick Ass ‘N Abs Workout
June 17, 2017

How to Lose Weight Fast (Like a Pound a Day) At Home – NO EXCUSES! = How to Lose Weight Fast (lose a pound a day) at Home without any equipment = More bedsheet workouts = 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 too easy.

When doing the bed sheet shuffle or bed sheet shake/wave 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

I’m Adrian Bryant & I’m the guy who created to help you look good naked. See the people I’ve already helped look good naked here:


How to Achieve Weight Loss Success

Fitness and health is something that most of us think of at the outset of every year, then have a problem with quickly and drain directly into our common behavior. Still, health and fitness is something that could be better on any period. Please read on for some valuable hints you can start using right away.

If you typically do not listen to music when you are working out, you should definitely try it out. Music will help you pick up the pace. It provides a rhythm to coordinate your movements and boosts your energy levels. Your workout will be more fun and enjoyable if you use this to take your mind off of it.

Among the best security steps that one could acquire should you be into picking up, is usually to safeguard your the neck and throat. The neck and throat accidents can cost you quite some time and can have devastating effects on the functionality. When picking up, try not to overdo it, so that you can stay as wholesome as possible.


  1. SlimyJelly says:

    Hello Adrian Bryant!

    I am a kid and i am a 11 years old can you tell me how many calories i burned?

  2. Thank you Adrian, I'm getting that body!!

  3. Sherlie B says:

    he is so creative 😂😂

  4. The ones that was most hard for me was the sprints squat kick and burpees

  5. how to lose 10 pounds in a week

  6. I did it with a blanket and it still worked love your videos

  7. thanks so much this really worked thanks so much

  8. now.. i started to love ur workout. already day 3 jumping jack. and now found this.. will start tmrw.

  9. Simi kaur says:

    So I did the entire workout. I did pause the video twice but at like 20 seconds each. My shins give me so much trouble!!! But I have a BMI ~30 so even though I'm breathing heavily and covered in sweat at the end of the workout idk how many calories I'm working off. I know at one time it says we are burning off at least 600 calories but that's sounds too much. What do you think is the correc calorie loss for my bmi? I'm guessing around 200-300?

  10. No equipment needed, easy, and motivational. This is perfect.

  11. please do I need to do this workout every day thanks

  12. Kimberly W says:

    Adrian I love this workout!!! I've been doing your stuff since 2010 off and on and I must say you are still the SHIT!!! I always come back to you for motivation and because your stuff works!!! the best workouts to do first thing in the morning and after work. also I love your voice and the things you say during the workouts. be blessed because you are a blessing!

  13. Vet Len says:

    you had me at bedsheet toss lol new subbie. I have a cruise in 6 weeks. I want to loose 30lbs…

  14. Dominique says:

    I did this workout 4 times last week, along intermittent fasting and drinking a gallon of water everyday. I lost 7 lbs. I thought it would be more, but I'm on a high protein, low carb diet so I think I'm building muscle as well as losing fat. I'm going to use this workout and substitute the bed sheet for a 10 lb weight to challenge my body.

  15. bruh I was doing this and hit my can and it fell great work out

  16. I love this workout!

  17. does I lose weight if I only eat less?

  18. Jennifer D says:

    the think is im still laying in bed thinkin if you think im going to get up do this thats not ganna happend cause im tellen u before I even start im already dead

  19. I've been doing these workouts once a day for the past two days and I already see results!! 3 pounds. If I keep this up I will have reached my goal in less then three weeks before my graduation!! Thank you sir

  20. im tired from watching wow i need to get in shape before my shape becomes a circle

  21. Rilyn Uyan says:

    lost 2lbs last week I was 196.7 now a 194.6lbs I do it twice a week + other workouts from HasFit and I try to keep my calories 1000-1500 a day.

  22. 357 Pounds says:

    I LOVE this video. But I cant last 5 minutes (crying), I will keep trying!

  23. Anela says:

    Your workouts are so interesting and different and you're so motivating😂 I laughed so hard at that bedsheet thing😂 I'm gonna try this

  24. I found this so funny😂😂😂😂

  25. boy i just worked up a sweat with this one honey. would you recommend to do your workout in numerical order… bs 1 bs 2 etc…. and how many times a week should your workouts be done to see maximum results.

  26. No fancy gym equipment needed! And still effective!!!! Thank you Adrian!!!!!

  27. who lost one pound? |