6 ways to tell if you're gaining muscle & burning fat…

1. Look in a mirror

If you're looking better then you're gaining muscle and/or Burning fat.

2. You're getting stronger

If you're getting stronger as you workout then that means you're gaining muscle.

3. You look the same

If you gained weight but you look about the same or even better then you gained muscle & burned fat.

4. Smaller waist

If your waist is getting smaller then you're burning fat but if you also gained weight then you gained muscle and burned fat.

5. People tell you

If you have not lost any weight but people say you look thinner then it's obivous you replaced the fat weight you lost with muscle. (see #3)

6. Do the math

If you're body fat percentage is lower then you're burning fat and… If your Body Fat percentage is lower but you gained weight then you gained muscle and burned fat so…

Focus on how you look & not what the scale says becasue…

Use this to help you gain muscle & burn fat…

NowLoss.com Created by Adrian Bryant

Adrian is one of the world's most sought after Body Transformation Specialist. Many People (like these here) have used NowLoss.com to Look Better Naked for free.

Even Models seek out Adrian's advice and Doctors use Adrian's unique techniques to help their patients lose weight fast and his new YouTube Channel already has over 35 Million views!

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1-35 of 72 Comments

Hi Adrian!
I'm 5"6' and weight in at 165 lbs. My goal is to lose 30 lbs by the end of the year. I have been doing Insanity, TCX, weights and Vinyasa Yoga classes (5-6 days a week) at Lifetime Fitness for over 2 months now and I see absolutely no change on the scale. I look the same, my clothes fit the same, and my measurements are the same. I feel a bit stronger than I did when I started, but nothing else is changing.
I turned my diet around and started eating a lot healthier, following a 1200 calories/day. I started this the same time that I started working out.
Why isn't anything changing?

May 16, 2015


Hey Adrian

I've started a weight loss goal to go down from 175 and then I've hit 125, but over the course of a month on weight maintenance I've gained fifteen pounds while doing cardio/strength training and counting calories, I've seen some changes on the scale back and forth and honestly can't tell what my real weight is, though I'm pretty active, I work out 3-4 times a week for about three to four hours, and I also count calories and usually leave 100 away from 0 in order to get a better reading, but I've also seen some changes in overall appearance with clothes fitting tighter than when I was at 125 (Now about 138-140) but it's usually around pants, shirts fit the exact same. My question is, am I gaininy more fat, muscle, or water weight? I've ben eating carbs by around 300-500 though I usually end up burning most of it for energy.

March 31, 2015

Adrian Bryant

if your clothes are fitting better than that is a sure sign of muscle gain and fat loss

April 01, 2015


Hi Adrian,

I am 5'9 and weighed 130 pounds. However; I recently gained 15 pounds but, I have not been able to fit into some of my clothes because they are to big. Why is this? Also I'm very active and love to workout. Is there any thing you recommend to keep my stomach toned?

December 03, 2014


Hey Adrian hows it going, I am 18 and 6'3 240 pounds and I recently lost 40 pounds in the last 2 months. I am looking to tone myself my arms and chest and back shoulders legs all that are pretty good but I can't seem to make any more progress with my stomach any suggestions what can I do?

November 06, 2014

Adrian Bryant

use these tips to keep losing fat

November 06, 2014


Hi adrian, i weigh 102 lbs,i have been jogging every morning since 2 weeks for around 30 mins. I have alot of fat flab on my thighs that i want to get rid of! Is it possible to tone and get rid of my leg flab with 30 mins of light daily jogging?
I have weighed myself and ihave gained weight , i thought i woulshave lost some?!whenever i come back from jogging i realise my legs look kinda bigger for some reason?? Is that normal? Approximately How long will it take me to have slim sexy legs with jogging? Thanx

October 08, 2014

Adrian bryant

depending on how tall you are how much fat do you rerally have left to lose?

October 09, 2014


Hi Adrian, I am an Indian girl and i used to weigh 95kgs and I lost 13kgs by following a very strict diet n mostly starving myself and never worked out except for 15 to 20 mins of walking. I am 5 ft 3 and I am 26 years old.Now i have gained back and i weigh 89kgs and it is so disappointing. Please advise on what needs to be done to reduce and feel good and confident and walk into any room without feeling self conscious ..I am so tired of being Fat and people giving advices when they have no clue on what they are saying..I have irregular periods and I want to have a baby :(

May 02, 2014


I like to help you. Now i am losing 6kg of weight after 2 months. I try crash diet first like you do and it didn't work out to well for me. The first few weeks i try to eat less than 1000 calorie a day and almost starve to death i feel like i'm gonna pass out from hunger with that diet but it works. I loss 1kg per week. Then, i try to eat like i'm usually do and gain weight faster than before. Then i know that crash diet is bad. What i do now is i try to eat like usual but in a little less portion than what i always do. For example if usual i eat 2 bowl of ricw for.lunch, i will eat only a bowl. Then everyday i will do a 30 minutes of exercise such as jogging. I do that for a month and what i discover is i feel more healthier and i also start to lose weight too. What important is i am happy that i didn't have to restrict my diet so much but i am losing the weight at the same time. Usually after work i will feel very tired and what i always do is i just liw down and sleep like 2-3 hours straight. After turning to exercise, i find that i didn't feel tired easily anymore. Now i like the strength and the stamina that came with it. The most important is not to give up. You must continue. If one method not working up for you choose another. Keep trying until you success. There no easy way for thia. Believe me. As for now i haven't try using any pills for weight loss and i believe that is the best. I wish you success. Remember, no one can help you but yourselves. Do not give up!

July 01, 2014

Thomas M

Watched your 10/10 intervals video this morning then tried it out at the gym. Wow did that kick my butt! Most of last year I'd been doing intervals following the 1 min/4 min formula, but after a while, I stopped getting any fat-loss results. Plus, what I was reading made it sound like I had to keep on the treadmill for another 20 minutes of cardio to get the afterburn results. That didn't seem to work out, by the way.

Anyway, for the new year, I've been changing my diet around some and trying to get to the gym more. I've been doing real well building muscle, but my belly fat ain't been going anywhere for quite some time. Looking forward to doing more 10/10s over the coming weeks.

February 01, 2014

Ellie Martin


I have a question regarding the butt workouts. On the pre-made schedules that you have designed you list on the daily schedule that on Monday you complete a butt workout. What should the duration of that workout be? Should I do it for 20-40 min or just go by the 4 minute workout video on Youtube?

January 28, 2014

Adrian Bryant

go by the premade workouts for a much bigger butt and the workout may last anywhere from 30-to-90min. depending on how much rest you take between sets, talk to friends etc.

January 29, 2014


I used to weigh 105 in January now I'm 135 and I've gotten a lot stronger..I've also gained 4 inches though so oh much muscle do you think I could have gained in that time
By the way im 14

December 17, 2013

Adrian Bryant

it depends some say a newbie can gain 20-to-40 pounds in thier first year

December 17, 2013


Hi Adrian hru?
Im 5.6 n 94kgs ...i dnt look fatty as people look when thy w8 94 kgs... i dnt knw why i hav that much weight...i want to lose 15kgs as well wil b w8ng 4 your kind rep thanx tc!

October 07, 2014

Adrian Bryant

use this workout and this diet to lose 15kgs

October 07, 2014



October 09, 2014


hey adrian,

i would just like to ask about what is the attainable weight loss range in 2 months? im working out 3-5 times a week and cardio everyday. im currently 223 lbs and having a height of 5"7.

your help is much appreciate. thanks!

December 14, 2013

Adrian Bryant

expect to lose 10 pounds every 4-to-6 weeks

December 15, 2013


My weight is 160 pounds and 5 foot 8 height. Body fat is around 15%

November 13, 2013

Adrian Bryant

if you still need to drop weight then use this plan here to focus soley on losing that last bit of stubborn fat

November 14, 2013


Hey Adrian, just wondering if I could get some advice. My weight is not changing but I am looking thinner and building more muscle. But I am a boxer so I rely on my weight and it still has to be dropped by 4 to 5kg. Some advice on what to do would be great. Love the site by the way :)

November 11, 2013

Adrian Bryant

what is your current weight and height and also your bodyfat percentage

November 11, 2013


I just turned 29 yrs. i weigh 125 and and i am 5 ft. I want to lose 10 pounds for my height. I have always struggled with my weight all my life. I have yo-yo dieted pretty much all of my existence. I used to lose weight pretty quick like within 3 days. Since hitting 28 yrs i am at a loss of what the heck am i doing wrong!? I eat right for most days i exercise 3-4 times a week for at least 30 min. My thighs are just out of control! When i am feeling down i do eat uncontrollably at night. Like cookies or flavored popcorn. So i just really need someone to help me.

November 02, 2013

Adrian Bryant

go here to lose last 10

November 02, 2013


Hi Adrian - I have a hard time eating proper meals with my schedule and I find myself eating less than what I should be so I know I'm definitely not getting a balanced diet. I've started a fitness routine and have noticed that I feel fatigued and sick to my stomach a lot. I take vitamins daily to help make up some of the needed nutrition but I was wondering if you could give advice on something that might help with protein and energy for a vegetarian. Thank you!

September 10, 2013


I'm 6ft and 170 lb and I run about 3-4 miles daily. How do I make sure I am not burning muscle? I don't want to lose weight or bulk up. I want a strong heart and lungs. I'm told I will lose muscle if I run 3-4 miles straight.

September 07, 2013

Adrian Bryant

no, you won't lose muscle running 3-to-4 miles a day

September 08, 2013


Hi, please can you help me, I am in my mid forties and trying do hard to lose the last stubborn 3kgs, I am walking 90mins a day and eat less than a 1000 calories a day and currently weigh 45 kg. thank you

September 07, 2013

Adrian Bryant

how tall are you because at that weight there may not be much left to lose

September 07, 2013

Kristjan Meri

Hey, I'm 17 years old male, 6 foot tall and 149 pounds. Used to be chubby exercised and dieted to current weight, I can't get rid of the fat in the chest area, especially nipple area, it's not flat, more like popping out, what to do about it, thanks.

July 03, 2013

Incorrect please try again

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