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…

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There are 65 comments

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

Adrian Bryant

see this

July 05, 2013

Kristjan Meri

So it's not an excess fat issue ? And also I got no access to the gym, I'm stuck with bodyweight exercises with added weight is that enough ?

July 17, 2013

Thabi Dijeng

Hi Adrian,

I just want to thank you for your site and sharing your knowledge on healthy lifestyle. I started following your program 4 weeks ago with starting weight .7 pounds and am now 158.2. To be of the weight is not what is pushing me but the INCHES!!! I've lost some serious inches. My only worry now is that I'm top heavy and my hard work of building my butt has gone to waste. I've lost 3inches from my butt and 2" from my hips. I still have work to do on my tummy and I don't know what you can recommend to continue losing the weight as well as gaining on my glutes n hips? The hip thrusts n squats don't seem to work anymore, I don't know if I may be doing something wrong. I will email pics. I still have to say I look way better than I did before. Thanks again!

July 03, 2013

Adrian Bryant

i doubt you are doing anything wrong. have you read this?

it seems you are losing fat (GOOD THING!) and keeping muscle and whatever butt you do lose you can build up with butt workouts

July 03, 2013


Hi am 15 and m thin but i have a small waist so i was wondering if u could help out by telling me the exercises which will help me in getting bigger thighs

July 02, 2013

umer younas

I really like your page, i had a question i am bit overweight and want to loss fat recently stated interval training on treadmill elliptical, and rowing as interval training is good for 3 days a week what you suggest to do in the rest of days in week should i do some muscle building exercise or just wake a normal speed,

April 21, 2013

Adrian Bryant

you can rest but you can do a light workout on rest days to lose weight faster

April 21, 2013


I recently got a scale that measures body fat, BMI & Bone Mass. I noticed by bone mass is high (8.2) I weigh 250 my BMI of 35.2. Not sure what my ideal weight should be based on my bone/frame structure. Anyone have any ideas on how to figure this out? Most calculators I look up to find out what my ideal weight is only takes in consideration your height.

April 01, 2013

First Time Mrs.

Hi Adrian,

I am 5'7 and I am currently 238 lbs.... I started at 254lbs on Jan.8th. I basically cut out all white flour, white sugar, white bread etc., no soda, only 100% juice once a day with my dinner. My question is, should I still lose some more weight before I start trying to build a bigger butt and flatter stomach? Or would you say I am at a good weight where I can start doing that. My concern is that I don't know how I will look once I get down to 200lbs and I want everything to fall into place. Any advice would greatly help. Thank you.

March 13, 2013

Adrian Bryant

you can do both at the same time but as long as you have fat you will not see your curves until you've lost a significant amount of weight. It's just like guys who do 1000 of situps while having belly fat. they'll build up a six pack very quick but will not see the six pack until they lose belly fat

March 13, 2013


I weigh 107 kg and have started working out every day , usually 30 min walk and 8 min interval running once or wice a day - Then I am counting calories and try to stick to 1200 a day. It's been two weeks and I've put on 3 kg!!! Why is this? I can't believe that it's muscle but I am definitely feeling a lot fitter and sore ! Can you tell me if I need to do more exercise?

February 18, 2013

Adrian Bryant

are you keeping a food journal? how are you tracking your calories and are you doing any kind of weight training

February 19, 2013


I have been working out for years. In good shape got some belly fat due to the holidays. I feel like I have lost my butt though that I am working it away. I do have severe sciatica which kinda messed me up. Hurt myself doing deadlifts. I want a bigger butt more plump and bigger where it meets my leg. It is very high but just looks flat and high. How can I get the plumpness I want? I am 5 7 160lbs have very strong legs...should I eat more starch? I am 38 also...thank you for your help

January 06, 2013


Hello Adrian,

Do cardio burn muscles? Because i keep hearing that if i want to build muscle and look big then i have to stay away from high intensity cardio and stick to low intensity ones such as brisk walking.


November 08, 2012

Adrian Bryant

no muscle loss will come from cardio but you may prevent muscle growth by doing too much cardio not giving your muscles enough time to rest and grow

November 08, 2012


Hello I have a quick question, I'm 5'2 female 21yrs old and i weigh 154, this has been my lowest weight in years i have always slowly went up and up weight wise with 203 i believe being my highest til i found out about a gluten intolerance i had and start eating better and it slowly started coming up since late last year, about 40lbs so far, my body is more solid though so even though i have a lot of weight on my frame i always look about 20lbs lighter but still have some loose tummy fat, not the skin, my lower body is mostly muscle, so it's mostly my whole midsection where all the weight is so my question is, do you think itll be harder or take longer to lose my midsection area, back and front since it seems more solid instead of just loose, jiggly fat all over

September 01, 2012

Adrian Bryant

no, you just simply need to keep losing weight and just like everyone else... your belly fat is usually the last to go when you lose weight

September 02, 2012

Jessica hicks

Hi i am 25 and i have always been a big girl 309 lb so i am asking. what is something i can do to drop weigh fast and my skin dont sag help plz

August 19, 2012


I am 19 years old and I weight 182 pounds and I'm 5' 7". My body looks ok but over the past year I've put on some belly fat and now I even have rolls in my back. Please tell me how to get rid of this!

June 13, 2012

Adrian Bryant

Use any 1 of the permanent weight loss plans here to get rid of all the unwanted fat

June 14, 2012


Hi, I have been doing elliptical for 65 minutes everyday (on resistance 1) since 2008 and went from 137 to 111 but gained some back and stayed on 115 for couple of years. I had a baby last year and went up to 154 lbs and then lost some and now am stuck on 120 for about a year. If I go higher on elliptical trainer, my back hurts so bad. For years I set it on resistance 4 but now my back cannot take it anymore.

Is there something I can do to lose this final pounds?


June 08, 2012


I did the jumping jacks, ski steps and all those but i get too sore,it's even hard to walk :/ How can I workout in a way I don't get too sore??

April 29, 2012

Adrian bryant

as you and your body get used to the workout then you will not get as sore anymore

April 30, 2012


is it ok to workout when muscles are sore but tolerable to workout im trying to do this on a daily basis intense intervals but nothing to hard that will kill me just enough to say whoo but just wondering if its ok or not i take one day off a week

March 18, 2012

Adrian Bryant

What kind of workout are you talking about. tell me more details about what exactly your workout is

March 18, 2012


bro you need to rest!!!!!!!!!! your muscle need to heal. if you dont heal by resting your just workingout for nothing!!!!!!!!!!! when your dont working out. next day work out a diffent body part. i know this because i have a trainer!!!!

April 17, 2012


hey Adrian
been doing the weight loss program you have. squatpress,jumping jacks,ski steps. im doing 3 sets , 15lbs in each hand, 15 minutes of hiit training at the end. on an elliptical. im 240lbs , 5ft 10 taking in 1800-2000 calories a day. been doing your workout for about 3 and ahalf weeks every other day and have gained 4 lbs. any ideas?

February 13, 2012

Adrian Bryant

Let me ask you this - are you looking better even though you gained 5 pounds? - Do you look 5 pounds heavier, the same weight or look 5 pounds lighter?

February 14, 2012

Charles Woods

Hello Adrian

Is there a specific exercise(s) that I can do to lose man boobs? i'am 6'3 245 and my bodyfat is 19.6% Thnaks

October 08, 2011

Adrian Bryant


you basically need to lose weight to lose any man boobs or chest fat so see how to lose weight here

October 08, 2011

Trish Turner

I've been at this since about April of this year and I've lost alot of inches because my clothes are fitting looser but I have lost maybe 5 pds which comes and goes. I've recently starting riding a stationary bike as well. It seems I keep loosing inches and no weight. Oh and the inches are everywhere except in my stomach which is were I need the most. Would you recommend those diet shakes in place of meals? if so which ones?

September 16, 2011

Adrian Bryant

it's not the diet shakes that you need for a breakthrough

you need to realize that belly fat is the last to go and you need to keep doing what you are doing so you'll lose the remaining belly fat you have

September 16, 2011

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